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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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Finding Time for Exercise

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Fitness is a way to celebrate and thank your body. It’s good for your physical wellbeing, your mental and emotional wellbeing, improves sleep and more. However, finding time to exercise isn't always easy, especially as seasonal routines change.  If you are struggling to find time to exercise, here are some ways to help make it happen:   Reframe it : instead of a chore, think of exercise as a privilege.  Whatever ways you can/do move, dwell on how great it is that you are capable of action. Think of all the ways it would affect your life if you could not exercise.  Think of exercise as a key part of a healthy lifestyle, not just workouts.  Make exercise a part of your life by noting fun active hobbies and scheduling in plenty of time for them in addition to working out. Think going out for a picnic with friends, gardening, a bird watching hike to the habitat of your favorite warbler, or ice skating.  Make it fun! Get creative and center movement around ...
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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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Vermont Days Are Back!

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  Vermont Days are back this weekend, June 13th and 14th! This annual weekend event celebrates the arrival of summer with free admission to day-use areas at Vermont State Parks and State-owned historic sites, open to both Vermonters and non-residents. Vermont Days reminds us that wellness can take the form of getting outside for a walk, feeling a sense of belonging in our community, trying fishing for the first time , or enjoying a picnic on the lake. Here is a list of some of the offerings to explore: Free State Park Day Use : Visit any of Vermont's 55 State Parks with free day use admission . Find a State Park near you with the  Park Finder . Free Historic Sites Access : Vermont's six Historic Sites will offer free admission, along with the Vermont History Museum in Montpelier and the Vermont History Center in Barre. This Press Release from the ACCD details events happening at some of the historical sites. Free Fishing Day : Vermont's Free Fishing Day on June 14 giv...
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Simple Strategies For Better Time Management

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  Time management is essential to balance our professional and personal lives effectively. Developing strong time management skills can lead to increased productivity, reduced stress, more time for ourselves, and a better work-life balance. One key strategy is to prioritize tasks. Start by making a to-do list and ranking tasks by importance and deadlines. For example, if you have a project due at the end of the week, focus on completing the most critical parts first. This ensures that high-priority tasks are completed on time. Another effective technique is the Pomodoro Technique. This involves working for 25 minutes, then taking a 5-minute break. After four cycles, take a longer break of 15-30 minutes. This method helps maintain focus and prevents burnout. Using a calendar or planner is also crucial. Scheduling specific times for work tasks, meetings, and personal activities can help you stay organized. For example, block off time for answering emails, attending meetings, an...
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Produce on a a Budget

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There is a myth that eating fresh is not affordable. Below are tips on eating fresh on a budget. Buy fresh fruits and vegetables: Pre-cut and already prepared foods have an added cost.   Try doing the prep work at home to save money. Do not hesitate to freeze any fruits or vegetables that might be on the brink of rotting. Shop the perimeter of the grocery store: Avoid the middle aisles of the grocery store to prevent from buying pre-packaged food so you can spend most of your money on fresh fruits, vegetables, meats, seafood and low fat dairy products. Buy frozen produce: Sometimes frozen is cheaper in the grocery store and last longer than fresh produce. Frozen produce has just as many nutrients as fresh, sometime more! Include dried beans and whole grain rice: Beans and whole grain rice can be bought in bulk to cut down on cost.   These food items can be added to include complex carbohydrates and fiber to your meals. Start a garden: Gardens don’t have to be la...
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Join Us for a Sleep Challenge!

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  This week, we encourage you to support great sleep by removing distracting devices from your bedroom before bed. Join on Personify Health , and participate by stating whether you removed devices from your bedroom or not each night from May 11th through May 17th.  Devices like phones and tablets have lights and alerts potentially disruptive to sleep, but changing habits can be hard. Here are some reasons to try the switch: Leaving your phone in another room leaves obligation out there too Leaving your phone in another room gives your brain the room to do something else. Whether that’s a chat with your  partner or decompressing from the day, the bedroom should be a space where tasks do not follow you.  Blue light  is not helping your sleep If you want to fall restfully asleep, exposing yourself to the blue light of a device is not the way to do it. The blue light from electronic devices messes with your sleep cycle, and can wake your brain up as it should be win...
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