Happy Independence Day!

-
Independence Day is a federal holiday in the United States commemorating the Declaration of Independence of the United States on July 4, 1776. Today we celebrate the freedoms we have as Americans!
Have a wonderful and safe holiday!!


Comments

Post a Comment

Popular posts from this blog

How to Build a Low Cost Home Gym

-
Image
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...
Read more

Developing a Workout Routine

-
Image
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...
Read more

Core Strength for Everyday Life

-
Image
  This week, we're celebrating the importance of core strength! Your core includes muscles in your abdomen, back, and pelvis, and those muscles help support you through all kinds of everyday movement. A stronger core can help with balance, posture, lifting, carrying, bending, and even just sitting or standing for a long period of time. It can also make activities like gardening, walking, shoveling, playing with kids, or carrying groceries feel a little easier.  Here are some simple movements that can fit into the day pretty easily: Practice balance. Stand on one foot while brushing your teeth or waiting for the coffee to brew. Keep a hand near the counter if you need it.  Carry something on one side. A grocery bag, tote bag, or other manageable weight carried in one hand asks your core to help keep you upright. Switch sides after a short distance.  Do a desk push. Stand and place your hands on a table or desk. Try to push the surface to the ground. You should feel y...
Read more

Are You Up-to-Date on Your Breast Cancer Screening?

-
Image
  October is Breast Cancer Awareness Month - a good time to make sure you're up to date on your screening.  For people at average risk, the U.S. Preventive Services Task Force recommends a mammogram every two years from age 40 through 74. A mammogram is an X-ray of the breast that can find breast cancer before there are signs or symptoms. Other organizations have different recommendations, including annual screenings in some cases, so your healthcare provider can help you decide on the schedule that is best for you. Recommendations may be different for people with a family history of breast cancer, certain genetic risks, or other factors .  If you aren't sure when you're due, it's okay. You don't need to memorize the guidelines or your history. Check your patient portal or call your provider's office to find out the date of your last mammogram.  So the next time you see a pretty pink ribbon honoring Breast Cancer Awareness, let it be a reminder to ask: is it tim...
Read more

Seasonal Vaccinations for a Better Winter

-
Image
  Vaccination is a simple, safe, and effective way of protecting you against harmful diseases, before you come into contact with them. It uses your body’s natural defenses to build resistance to specific infections and makes your immune system stronger. Vaccines train your immune system to create antibodies, just as it does when it’s exposed to a disease. However, because vaccines contain only killed or weakened forms of germs like viruses or bacteria, they do not cause the disease or put you at risk of its complications. Since vaccines were introduced, diseases like polio that used to kill or disable millions of people are either gone or are now very rarely seen. However, if people stop having vaccines, it's possible for infectious diseases to quickly spread again. Even diseases that feel mundane can cause big problems. For instance,  flu complications  can include bacterial pneumonia, ear infections, sinus infections and worsening of chronic medical conditions, such as ...
Read more

Morning Mindfulness

-
Image
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 ...
Read more

5 Plank Variations That Will Challenge Your Core

-
Image
Front, side, reverse, hands or forearms, knees or toes—whichever way you choose to plank, this simple, stationary position is an essential exercise in your weekly fitness routine. Planking strengthens all the muscles that run up and down your spine, which helps you to stand, rotate, bend and lift with ease. Planks have endless variations. Subtle changes such as lifting an arm or adding movement can change the degree of difficulty of the exercise, keeping your body challenged and your workouts fun. Ready to fire up your core? These five plank variations focus on lifting the legs and adding rotation to intensify the work.  Plank Set-up:  All exercises, except for the last one, should begin in one of the positions described below. Setting the foundation ensures that your alignment is correct and your entire body is connected and engaged so you’ll be ready to tackle these fun and highly effective plank exercises.   High Plank:  Position the body face down with ha...
Read more