4 W's of Exercise

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Registration opens today!!

Sign up for the 4 W's of Exercise challenge today. This 4-week challenge is worth 80 points in Lean (trimester 1). Register in the portal HERE!

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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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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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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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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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Lunch Break Workout Tips

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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...
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Are You A Sugar Addict? Read This!

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One of the top foods that is sure to lead to weight gain is refined sugar. As a society, we have been eating more and more sugar over the past 200 years, which has led to rising obesity numbers. In 1822 the average person consumed 6.3 lbs of sugar per year. In 2012, this number rose to a whopping 130 lbs of sugar. This is more than 20 times as much sugar in our modern diet! No wonder we are bigger than ever…   Our diets are filled with refined sugar - especially since it is included in virtually every processed food out there. This is yet another reason that it's important to cut those processed and packaged convenience foods out of our diet.  Cutting sugar from your diet is easier said than done. This is because once it is a part of your daily diet, cravings strike, causing you to eat it even more frequently. This doesn't mean, however, that there's no turning back. The following tips can help to reduce your consumption and get you back on track when it comes to ...
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