Blood Drive: State House, Montpelier - Wed. February 4th

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How to Build a Low Cost Home Gym

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So many of us wish we could get more use out of our gym memberships, but with hectic lives and unpredictable schedules, it's not always so easy. If you find it too hard to get out of your house every day for a workout, why not bring the gym to you? Creating a gym in your home can save time and money -- there's no need to own the same heavy, expensive equipment found at a standard gym. You may be surprised at how easy it is to tailor a home gym to fit you personal needs. All you need are a few tangible pieces and a motivational vibe! Below are five necessities to start building your home gym. Atmosphere: Think about what you like most about the gym and figure out how to bring some of that atmosphere to your own space. If natural light is a must have for you, find a space upstairs with great windows to create the look you want. If you like to watch TV while you sweat, set up your gym in a room that has screen access. Need a little visual motivation? Try something simple like...
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Developing a Workout Routine

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Developing a routine when working out is important for achieving fitness goals and protecting your body from injury. Below are some tips and tools on developing the perfect workout routine. Use these tips to customize a workout routine that works for you! Tip 1: Consistency Building a strong fitness routine does not happen overnight. You must develop a process and work at it regularly. Decide how many days you are going to work out each week and commit to fitting it into your schedule. Tip 2: Recover Your muscles need time to recover to completely benefit from your physical efforts. When creating your routine, make sure there are days for rest! You do not have to remain completely inactive on recovery days. Long walks, light yoga and casual swimming are all things that get your body moving while still allowing time for your muscles to recoup. Tip 3: Variety Consistency is important when you are thinking about duration and frequency of exercise. Variety is import...
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Core Strength for Everyday Life

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  This week, we're celebrating the importance of core strength! Your core includes muscles in your abdomen, back, and pelvis, and those muscles help support you through all kinds of everyday movement. A stronger core can help with balance, posture, lifting, carrying, bending, and even just sitting or standing for a long period of time. It can also make activities like gardening, walking, shoveling, playing with kids, or carrying groceries feel a little easier.  Here are some simple movements that can fit into the day pretty easily: Practice balance. Stand on one foot while brushing your teeth or waiting for the coffee to brew. Keep a hand near the counter if you need it.  Carry something on one side. A grocery bag, tote bag, or other manageable weight carried in one hand asks your core to help keep you upright. Switch sides after a short distance.  Do a desk push. Stand and place your hands on a table or desk. Try to push the surface to the ground. You should feel y...
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Seasonal Vaccinations for a Better Winter

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  Vaccination is a simple, safe, and effective way of protecting you against harmful diseases, before you come into contact with them. It uses your body’s natural defenses to build resistance to specific infections and makes your immune system stronger. Vaccines train your immune system to create antibodies, just as it does when it’s exposed to a disease. However, because vaccines contain only killed or weakened forms of germs like viruses or bacteria, they do not cause the disease or put you at risk of its complications. Since vaccines were introduced, diseases like polio that used to kill or disable millions of people are either gone or are now very rarely seen. However, if people stop having vaccines, it's possible for infectious diseases to quickly spread again. Even diseases that feel mundane can cause big problems. For instance,  flu complications  can include bacterial pneumonia, ear infections, sinus infections and worsening of chronic medical conditions, such as ...
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Are You Up-to-Date on Your Breast Cancer Screening?

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  October is Breast Cancer Awareness Month - a good time to make sure you're up to date on your screening.  For people at average risk, the U.S. Preventive Services Task Force recommends a mammogram every two years from age 40 through 74. A mammogram is an X-ray of the breast that can find breast cancer before there are signs or symptoms. Other organizations have different recommendations, including annual screenings in some cases, so your healthcare provider can help you decide on the schedule that is best for you. Recommendations may be different for people with a family history of breast cancer, certain genetic risks, or other factors .  If you aren't sure when you're due, it's okay. You don't need to memorize the guidelines or your history. Check your patient portal or call your provider's office to find out the date of your last mammogram.  So the next time you see a pretty pink ribbon honoring Breast Cancer Awareness, let it be a reminder to ask: is it tim...
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Recipe: Soy Sauce Eggs

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  Soy Sauce Eggs With soup season in full swing, a simple egg can provide much needed comfort, flavor, and protein in a brothy bowl of noodles. This is a template recipe; feel free to experiment by adding in chili crisp, rice vinegar, chives, scallions, garlic, or ginger. Makes 6 eggs 20 minutes active time, 12 hours marinating time Ingredients 6 eggs 1/3 cup water 1/3 cup soy sauce 1/3 cup rice wine vinegar Directions 1. Bring a pot of water to a full boil.  2. Gently lower in eggs.  3. Start a timer: 6 1/2 minutes for a jammy yolk, 8 minutes for a slightly creamy yolk, and 11 minutes for a fully set yolk. Prepare an ice bath: Put some ice cubes in a bowl and cover with cold water. 4. When eggs are done, transfer them to the ice bath. Let cool before peeling. Tip: For easier peeling, peel eggs while they are submerged in water. 5. Pour soy sauce, water, and rice vinegar into a storage container (at least pint-sized to provide enough room).  6. Put the eggs into the ...
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5 Plank Variations That Will Challenge Your Core

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Front, side, reverse, hands or forearms, knees or toes—whichever way you choose to plank, this simple, stationary position is an essential exercise in your weekly fitness routine. Planking strengthens all the muscles that run up and down your spine, which helps you to stand, rotate, bend and lift with ease. Planks have endless variations. Subtle changes such as lifting an arm or adding movement can change the degree of difficulty of the exercise, keeping your body challenged and your workouts fun. Ready to fire up your core? These five plank variations focus on lifting the legs and adding rotation to intensify the work.  Plank Set-up:  All exercises, except for the last one, should begin in one of the positions described below. Setting the foundation ensures that your alignment is correct and your entire body is connected and engaged so you’ll be ready to tackle these fun and highly effective plank exercises.   High Plank:  Position the body face down with ha...
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