LiveWell Vermont

Don't let the cold weather and snow be an excuse not to workout! Try these awesome indoor workouts this year. 1.) Spin it Out While riding a bike outside in the winter may not sound ideal, spin classes are a great way to get your cardio workout indoors! 2.) Lap it Up Swimming laps is a great way to boost your cardio this winter! This is a fantastic low-impact exercise that's easy on the joints, but great at building strong muscles! 3.) Lace Up Ice skating at a moderate pace for an hour can burn up to 500 calories! Ice skating also helps your stabilizing muscles. 4.) Climb Rock climbing can provide a great non-traditional cardio workout! Not only will you get your heart rate up, but you will also be building arm, shoulder, back and leg muscles! 5.) Martial Arts Martial arts can not only provide a great cardio workout, but also improve your balance and coordination. Additionally, many martial arts are a great way to relieve stress and practice mindfulness! Try

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, and b

Do you think that nutrient-rich fruits and veggies are non-existent in the winter? Think again! Add these great winter superfoods into your rotation!   Root Vegetables: Most root veggies are in season during the winter. Turnips are known for their high concentration of vitamins and minerals. Try roasting turnips are make a root vegetable salad. Additionally, beets, parsnips, and celery root are also great winter vegetable choices! Winter Squash: Winter squash is full of beta-carotene and makes great comfort food during the winter. With so many varieties, it's hard to get bored. Try acorn, butternut, spaghetti squash, and many more! Brussels Sprouts: This veggie is a great source of vitamin c, fiber, and antioxidants. Try them roasted with pears and pecans as a yummy winter salad! Leafy Greens: Kale, Swiss Chard, and Collard Greens are packed with antioxidants and a good source of calcium and iron. You can turn these greens into salads, saute them into stir-fry, stir

Unfortunately, many times when our days begin to get crammed, exercise is the first thing we remove from our to-do list. Here is a list of core building exercises that you can do without getting out of bed. Yes, you read that correctly! These exercises are designed to be done from the comfort of your bed. Forearm plank : s tart with your forearms and knees on your bed, shoulder-width apart. Elbows should be stacked underneath the shoulders, your forearms straight in front of you on the bed. Lift your knees off the bed and push your feet back to bring your body to full extension, so your body creates one long line. Keep your core tight and your hips lifted, and keep your neck in line with your spine. Hold for 30 seconds Sit Up : lie flat on the bed, stretch your legs straight and your arms straight above your head. Very slowly, lift yourself up to a sitting position, reaching your arms down as if to touch your toes. Very slowly, as you count

Do you wake up with the determination to fit in a workout only to find that there just doesn't seem to be enough time? Try fitting in a workout during your lunch break! There's plenty you can do in 30-60 minutes mid-day. If you're at a loss for ideas, think about running, walking, cycling, taking a fitness class, going to a gym near your office, or doing a body weight workout. Working out mid-day can make you feel happier and more productive throughout the rest of the day. Here are some tips to get you started! 1.) Pack your clothes the night before or pack a gym bag for the entire work week. Make sure you have everything you need to complete your workouts. Include facial wipes, brush, and other items that you may need when you're finished with your workout. 2.) Pack your own lunch. Practice meal prepping at the beginning of the week or pack leftovers from dinner the prior night. Instead of spending time and money going out for lunch, spend your lunch break wor

Everyone has heard that stretching is good for them, but do we actually know why? Stretching increases the blood flow throughout your entire body, including your brain! If you find yourself in an afternoon slump at work, try trading your afternoon coffee for a 10-minute stretch break. That is not the only benefit to stretching, here are a few more- It doesn’t take much time! You should aim to hold each stretch for 20-30 seconds. Theoretically, you can accomplish 3 different stretches, on both sides of your body, holding them for 30 seconds each in 5 minutes! Taking a few 5 minute breaks throughout your workday to stretch can increase productivity and make you feel rejuvenated. Research shows that those who stretch are likely more stable. Stretching helps with fine-muscle coordination which might make an individual more stable by making small balance adjustments. This can be especially important during the winter months when there is ice on the ground! Reduces muscle stiffness

Riding a bicycle is an excellent way to combine exercise, outdoor activity and transportation. There are a variety of paths and trails to utilize in Vermont. TrailLink has a great list of Vermont trails! As fun as riding a bicycle can be, safety is very important. Here are some tips on bike safety that will keep you and your loved ones safe when traveling on two wheels. Go with the flow of traffic on the right side of the road. Be predictable- let cars and others on the road know your next move. Stay alert- look when crossing, obey traffic laws and lights, and don’t get distracted. Stop at stop signs- do not assume other riders/drivers are going to stop completely. Wear a helmet!! Protect your head!   Know your hand signals.- below is a diagram of hand signals to use when riding on the road. Check out this fun video for more on bike safety! Link HERE .

When the weather starts getting colder, it may be tempting to put aside your fitness routine, but don't be too quick to put away the running shoes! Outdoor fitness in the winter has many health benefits. Not only will you be burning calories, working out outside can boost your mood and immune system! Vitamin D from sun exposure and boosted serotonin levels can help fight the winter blues. Also,  exercising outside also means you can avoid all the gym germs!   1.) Sledding: When the snow starts falling, find a great hill and go sledding. While going downhill won't burn many calories, the trek back up the hill will! 2.) Ice Skating: Ice skating requires great balance and leg strength. 3.) Snowboarding and Skiing:   Snowboarding requires a lot of strength and power. Hit the slopes this winter for a great fun workout! 4.) Cross Country Skiing: Much like other winter sports, cross country skiing is a great way to burn calories and keep up your fitness levels throughou

Your Calorie Needs, Explained A calorie is defined as the amount of heat energy needed to raise the temperature of one gram of water by 1°C (1.8°F). However, you’re more likely to think of calories as the unit of measurement for the amount of energy your body gets from the foods and beverages you consume. Your body requires calories to function and uses them to sustain three main processes: Basal metabolic rate (BMR):  This refers to the number of calories needed to cover your basic functions, including the proper functioning of your brain, kidneys, heart, lungs and nervous system. Digestion:  Your body uses a certain number of calories to digest and metabolize the foods you eat. This is also known as the thermic effect of food (TEF). Physical activity:  This refers to the number of calories needed to fuel your everyday tasks and workouts. How to Eat the Right Number of Calories Calorie needs vary from person to person because they depend on factors such as age, se

Did you know that many of our work buildings come with a built-in stair master that you don’t need a gym membership to use?! It can be difficult to fit exercise into a busy schedule, especially during the work week, but taking the stairs is one effective way to burn calories with little to no extra added time. Check out these benefits of taking the stairs as opposed to the elevator! Using the stairs can be accumulated across the day, makes it easier to complete the daily recommendations for minutes of physical activity. 8-11 kcals are burned per minute when using the stairs- much higher than the 2 calories per minute riding the elevator. 2 flights of stairs climbed per day can result in 6 lbs of weight loss over the span of one year. Taking the stairs can increase leg power and bone density, which  can reduce risk of injury. Stair climbing can help you build and maintain healthy bones, muscles, joints and weight. The stairs use no electricity so not only are you hel

It can be difficult to get back in the swing of things when coming back from a long weekend. Here are some tips to help you shake the slump you might be feeling after some extra time off. Get back in your routine: do not compromise your routine when returning to work. It might be difficult, but it will be beneficial if you pick up where you left off instead of dwelling on being back in the office. Set goals/to do list: have a plan upon returning. Create a list of items you need to accomplish and then get on it! Keep learning: think about elements of your job that you would like to learn more about or areas where you would like to improve. Getting stimulated and interested in your work will increase your productivity and job satisfaction. Power through it: The first day might be the hardest, but it is important to push through it! By avoiding temptation to lose focus, you will accomplish more and at the end of the day feel very successful. Have fun: appreci

The Live Well team hopes you are having a wonderful holiday! This pumpkin pie recipe will not derailing your nutritional efforts while still allowing you to enjoy a holiday favorite! Ingredients: 15 oz canned pumpkin 2 tbsp whipped butter, softened 3/4 cup light brown sugar, unpacked 1/2 cup fat free milk 1 large egg 2 large egg whites 1/2 teaspoon pumpkin pie spice 1/2 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1 tsp vanilla extract 1 frozen pie crust sheet (thawed to room temperature)   Directions: Preheat oven to 350°F. Lightly dust a large cutting board or flat surface with flour. Roll out a room temperature pie crust sheet, so that it becomes thin enough to cut off about 30%, so that your final crust is 5 oz. Place into a 9-inch pie dish, cutting off excess dough. Place pumpkin puree in a large bowl. Add butter, and mix well. Using an electric mixer, mix in brown sugar, milk, eggs, egg whites, pumpkin pie spice, cinnamon, nutmeg and vanilla. B