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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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March Hydration Hacks: Stay Energized as Seasons Change

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  As March ushers in the start of spring, the changing weather can disrupt our hydration habits. Staying hydrated is key to maintaining energy, supporting digestion, and keeping your skin glowing. Here are some easy hydration hacks to help you thrive this season: 1.      Start Your Day Right : Begin each morning with a glass of water to rehydrate after a night’s rest.  2.      Set Hydration Goals : Use a water bottle with time markers or set hourly reminders to stay on track. Aim for at least 8 glasses a day, adjusting for activity levels and weather. 3.      Snack on Water-Rich Foods : Incorporate fruits and veggies like cucumbers, watermelon, and oranges into your meals for extra hydration. 4.      Flavor It Up : If plain water feels boring, infuse it with fruits, herbs, or even a slice of ginger to keep it exciting.  There is nothing wrong with adding a splash of lemon for a refre...
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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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Personal Boundaries for Wellbeing

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Personal boundaries are an essential aspect of maintaining a healthy relationship with yourself and others. They serve as a way to define what is acceptable behavior for you, helping to protect your emotional, mental, and physical well-being. Without boundaries, we can easily feel overwhelmed, taken advantage of, or burnt out. The good news is that setting and upholding personal boundaries is something you can learn and practice. Boundaries can vary from person to person, and they may evolve over time as we grow and our needs change.  How to Set Personal Boundaries Know Your Limits The first step in setting personal boundaries is understanding your own needs and limits. Take time to reflect on situations or people that cause you stress, anxiety, or discomfort. Are there patterns? Do certain interactions drain your energy or push you past your limits? Identifying these triggers helps you recognize where boundaries are needed. Identify Your Priorities Your boundaries should align w...
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Brought to you by Empower: How Spring Cleaning Your Finances Could Save You Money

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  Amidst the hustle of tax season, March also brings the bustle of spring. With   80% of Americans 1   planning to spend time spring cleaning this year, don’t forget that your finances could benefit from a refresh. Not only does this allow you to   check in on goals   and the progress you’re making, you can also save money for those rainy days.    Get in the right place at the right time  More daylight at this time of year can be a fun escape, though there’s no room to run when it comes to your bills. Penalties kick in when you miss or make a late payment, and credit card companies collected  more than $14 billion 2  in these fees in 2022. While U.S. lawmakers recently announced regulatory plans to cap these fees at $8 (down from an average of $32), it’s still undetermined how these rules could be applied across the industry.  It’s a timely reminder that avoiding these fees is a step within our own control.   Jotting down ...
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The "Unhealthy" Fruit

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We all know that a healthy diet consists of plenty of fruits and vegetables. You may not be aware, however, that choosing just any "fruit" may not be the best way to meet your fruit quota for the day. Below is a list of foods that you may want to limit or avoid: Fruity, sweet cereals. Fruity, colorful cereals that leave your milk pink, orange or blue are definitely void of nutrition. But what about the cereals that contain dried fruit? Sure, they may taste good, but most are also filled with added sugars and unneeded calories - even if they supposedly have real fruit flavors. Begin weaning yourself from the "fruity" cereals by chopping some real, fresh fruit into a bowl of healthy, non sugar-containing, cereal. Fruity Desserts. Strawberry ice cream. Raspberry cheesecake. Cherry Pie. Yum! We know they have fruit in the name, but it doesn't mean they're healthy for us. Opt for healthy fruit-based desserts such as fruit parfaits and fruit sorbet. If you mu...
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Planning for Sleep

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A good night’s sleep doesn’t just happen—it’s influenced by how you spend your day. Incorporating certain activities into your daily routine can help you unwind, improve your sleep quality, and wake up feeling refreshed. 1.      Start with Sunlight : Exposure to natural light helps regulate your body’s internal clock, signaling when it’s time to wake up and when to wind down. Catch a little light whenever you can by eating lunch outside, taking a few deep breaths of fresh air before work, or going for a walk after. 2.      Stay Active : Physical activity improves sleep by reducing stress and promoting relaxation. Aim for 30 minutes of moderate exercise or more. Avoid intense workouts close to bedtime, as they can wake you up! 3.      Take Mental Breaks : Manage stress during the day by incorporating short activities to help you cope, like breaks, a laugh with a friend or deep breathing exercises. Stress management during ...
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