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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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Let's Keep Nutrition Simple

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March is National Nutrition Month - a time to reflect on how the food we eat can support our energy, mood, focus, and overall wellbeing. Addressing our nutrition can become complicated or overwhelming, but it doesn't have to be. Research shows that small, sustainable changes are more effective than dramatic overhauls. When change feels manageable, we're more likely to maintain it. Instead of trying to do everything differently, think about some small shifts you can make in your daily life to support your wellness goals. Here are some ideas to get inspired: 1. Add, don't subtract. Rather than focusing on things to cut out, try adding what you may be lacking, whether that's fruits, vegetables, whole grains, or something else. This could look like adding fresh fruit to your morning yogurt or oatmeal, packing some salad at lunch, or stirring frozen vegetables into pasta, soup, or side dishes. 2. Pair fiber with protein. Combining these nutrients can help support steady en...
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Get The Best Nutrient Bang for Your Buck!

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  When it comes to making purchases, we all want to get the most value for our hard-earned dollars. We can approach nutrition the same way by incorporating more  nutrient-dense  foods into our diet - giving us the best nutrient "bang for our buck." Nutrient-dense foods are those that provide a high amount of vitamins, minerals, fiber, and other beneficial nutrients relative to their calorie content. In other words, they offer more nutritional value in each bite.  Choosing nutrient-dense foods doesn't mean eliminating foods you love or following a strict diet. The goal is to make small adjustments to your overall patterns. Here are a few examples of nutrient-dense foods you may want to incorporate: Dark Leafy Greens: Perhaps the ultimate powerhouse of nutrient value, dark leafy greens contain a multitude of  antioxidant  micronutrients. Dark leafy greens include kale, chard, collard greens, bok choi, and spinach, and are delicious in soups, sautés, pastas, o...
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Nonphysical Benefits to Exercise

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We often focus on how important physical activity is for shaping and toning our bodies. We discuss how exercising is great for our heart, lungs and other vital organs, but sometimes we forget the nonphysical benefits exercise can provide. Here are three nonphysical benefits to keep in mind next time you take on physical activity. Improves sleep. Quality sleep is vital for your overall health. Regular activity can help you fall asleep more quickly, sleep more deeply and wake feeling more energetic and refreshed. Boosts mood and self-confidence. Exercise is a tremendous stress reliever and the endorphins produced can help reduce feelings of sadness, depression or anxiety. Being active and feeling strong makes you naturally feel more self-confident.  Does amazing things for the brain. Activities like Sudoku or crossword puzzles can help keep your brain active, but little comes close to the beneficial effects of exercise on the brain. It can help brain functions as di...
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Health & Wellness Resources!

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It was suggested by a VT Wellness Blog reader that we provide a resource list of websites where State employees can access healthy recipes. Below is a compilation of not only websites where you can obtain healthy recipes, but also resources for information about health & nutrition, exercise, mindful eating, stress management and more. Enjoy! Healthy Recipe Resources: Eating Well Magazine  - A content-rich website including free healthy recipes contributed by local Vermont Dietitians and e-mail newsletters. Food Fit  - Four proprietary, interactive tools to assess your current health habits; a delicious database of 2,500 healthy, customizable recipes with in-depth nutritional analysis; hundreds of suggestions for celebrating the foods of the season with a guide to seasonal foods and "Season's Picks"; and a fitness section to help you get motivated, keep up on fitness trends and get information to help you create your...
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Strength Without Weights

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  You may think that building strength means lifting weights – either at a gym or at home. But there are many ways to build strength without ever touching a dumbbell. In this blog post we’ll cover some of the easier and more common ways to increase your strength without lifting weights.   Before You Begin: If you have any concerns, such as knee or back pain, you should talk with your doctor before you start. A doctor will be able to recommend activities for you that won’t aggravate your existing medical conditions.   Resistance Training:  Giving your muscles opportunities to work against a form of resistance or external force is called resistance training. For example, if you push on a pull door, that’s a form of resistance training. The door is your resistance and you’re building strength in your muscles in attempting to overcome it.  Doing resistance training several times a week, and increasing the resistance over time, will build strength for the m...
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