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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The Seven Types of Rest

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  When you're feeling exhausted, your first instinct might be to get more sleep. But what if you're getting seven to nine hours most nights and still feeling drained?  Research suggests  that sleep is only one type of rest. We use our bodies, minds, and emotions in different ways throughout the day, so it makes sense that we need different ways to recharge, too. The concept of seven types of rest can help us identify what's really missing: Physical rest: This includes quality sleep, but also gentle movement like stretching, yoga, or a walk. Sometimes your body needs stillness, and sometimes it needs movement. Mental rest: If your brain feels "full" or you can't focus, try taking a short break, writing down your to-do list, or practicing a few minutes of mindfulness. Sensory rest: Constant notifications, bright screens, and background noise can leave us feeling overstimulated. Step away from your devices, dim the lights, or spend a few quiet minutes outside. ...
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Basic Strength Training Techniques You Should Know!

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Did you know that some of the most effective strength training moves are the simplest ones? Check out these beginner exercises to help you build strength! The Squat A basic squat exercises should be included in your routine as it builds strength in your lower body (calves, quads, glutes, and hamstrings). Please note that improper form while doing a squat exercise can lead to knee pain or other discomfort. Place your feet shoulder width apart or slightly wider. Hold your hands at chest level for balance. Bend at your knees and hips, imagine that you're sitting into a chair. Keep your chest lifted and your spine neutral. Do not let your lower back round as you squat.  Lower down so your thighs are parallel to the floor and keep your knees over your ankles. Keep your core engaged as you press into your heels to return to starting position.  A good starting place is 2-3 sets of 15 squats. The Lunge Lunges are a great move to work on your lower body, core, ...
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Morning Mindfulness

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How we wake up and start the day can greatly impact how the rest of our day goes. If you're looking for some way to start your day off more relaxed and mindful, try adding these into your routine! 1.) First Sounds Starting off the day with a loud alarm that makes you tense is a startling way to start the day. Instead, choose an alarm with soothing noises - chimes, bells, or relaxing music. This will allow you to slowly adjust from sleep to being alert. 2.) Hydrate Before Coffee When we wake up, our bodies are dehydrated. Instead of reaching for a cup of coffee first thing, try drinking a glass of water, then move onto the coffee or tea. 3.) Observe Nature Instead of reaching for technology first thing, go outside and take in the sky or trees. Watch the sunrise while you sip your coffee or tea. Then move on to start your day. 4.) Get Ready the Night Before Instead of rushing around in the morning, try packing your lunch, organizing your work bag, and setting out your ...
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Your Heart Loves Plants (From BCBS VT)

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  “Let food be your medicine and medicine be your food.” – Hippocrates This week, we are inspired by BlueCross BlueShield of Vermont's August Newsletter, Your Heart Loves Plants . Here's a sneak peek of one of their articles. Check out the full newsletter for more plant-strong wellness ideas.  Putting more plants on your plate lowers the risk of developing or dying early from cardiovascular disease. Plant-forward eating prioritizes vegetables, fruits, beans, lentils, whole grains, nuts, and seeds. This doesn’t have to exclude meat or other animal products. With so many plants to choose from, you can find a style to match your preferences.  Sprinkle nuts on cereal, yogurt, and salads.  Stir chopped greens into soups, pasta, and stews.  Mix lentils or beans into ground meat dishes.  Prepare or order a tofu-veggie stir-fry.  Roast a large pan of veggies to last a few days. BlueCross BlueShield of Vermont August 2026 Wellness Newsletter:...
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Back To Routine

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  Summer naturally disrupts routines - in a good way! Vacations, longer evenings, visitors, and changing schedules all shift how we spend our time. As fall approaches, think of it as an opportunity to settle back into a rhythm that supports your wellbeing.  Rather than trying to change everything at once, choose one routine that makes you and your family's days feel a little easier. Maybe it's preparing breakfast or lunch the night before, taking a short "decompression" walk after work, or setting a consistent bedtime. Small, repeatable habits tend to stick better than ambitious overhauls! It's also worth remembering that transitions take time. If your schedule changes because of school, work, or other commitments, give yourself permission to ease into the new routine. Adjustment may not happen all at once.  Finally, there's no reason to say goodbye to all the things you enjoyed this summer. Eating seasonal produce, spending time outside, or gathering with fam...
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