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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 Health Benefits of Animal Relationships

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  Whether it's a dog waiting at the door, a cat curled up nearby, backyard birds visiting a feeder, or a favorite horse at the barn, relationships with animals can support our wellbeing in surprising ways.  Research suggests that spending time with animals may help reduce feelings of stress and loneliness, encourage movement and outdoor time, and provide a sense of companionship and routine. Many people also report feeling calmer and more present when interacting with animals.  Animal relationships don't require pet ownership. Watching wildlife, volunteering at a shelter, visiting a farm, pet sitting for loved ones, or simply "paws-ing" to appreciate the creatures around us can offer moments of connection and joy. This week, consider taking a few minutes to notice the animals in your life or in your community. Small moments of connection can have a meaningful impact on overall wellbeing. Wellness Tip: Take a short "animal break" today. Say hello to a pet, wa...
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Celebrating Summer

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Looking for summer things to enjoy this week? Find one or more thing to do that really makes this week feel like summer. Now let's get down to savoring this season! Monday  Global  Hug Your Kids Day - never a bad day to give your kids extra affection I nternational Chess Day - pull out the board to play with a local friend or go online to play remotely National Fortune Cookie Day - source those cookies or use the random fortune generator Tuesday  National Black Women’s Equal Pay Day - a moment of activism can be good for the soul. National Craft for Your Local Shelters Day - support local shelters by creating a f leece blanket, “Adopt Me” bandana, tug toy or similar.  National Junk Food Day - enjoy responsibly ;) Wednesday Mango Day - eat a mango, learn a mango fact , or find a mango recipe you want to try. National Hammock Day - this is your sign to relax - even if you don't have a hammock, just get outside and get comfy. Thursday Hot Enough for Ya Day - re...
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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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Sunlight, Vitamin D, and Skin Protection: A Balanced Approach

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  With the beginning of summer, many of us are happy to be outside again. Sunlight can help regulate circadian rhythm, support mood, and contribute to vitamin D production. At the same time, ultraviolet (UV) exposure increases the risk of skin cancer, and Vermont consistently reports melanoma rates well above the national average. According to the National Cancer Institute State Cancer Profiles , Vermont's melanoma incidence rate is about 35 cases per 100,000 people, compared to about 23 per 100,000 nationally.  With so much conflicting information available, it can sometimes sound like there are only two choices: avoid the sun or skip sun protection. In reality, the research supports a more balanced middle ground.  Natural light exposure, especially earlier in the day, helps support the body's sleep-wake cycle and may improve alertness and mood. Sunlight also helps the skin produce vitamin D, which is important for bone health, muscle function, and immune health. Importa...
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Men's Health Month Tips

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  June is Men's Health Month, and it can be a helpful reminder to pay attention to the habits and screenings that support long-term health.  Many common conditions affecting men, including high blood pressure, high cholesterol, type 2 diabetes, and some cancers, can develop gradually with few early symptoms. Preventive care and routine screenings help catch concerns earlier, when treatment is often simpler and more effective. Health habits also do not need to be all-or-nothing to make a difference. Research shows that small, consistent behaviors are more likely to last over time than major lifestyle overhauls.  A few simple ideas:  Take a 10-minute walk after meals Add protein and fiber to snacks and lunches Drink water regularly throughout the day Stretch before or after long periods or driving or sitting Schedule a preventive visit or screening you've been postponing Aim for a little more sleep when possible Even small changes can support energy, mood, heart heal...
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