LiveWell Vermont

Are you looking to improve your running speed? Here's some tips and tricks to help! 1.) Watch your Form: The key to running well at any speed is proper running form. Proper running form means keeping your upper body tall and relaxed, keeping your arms swinging forward and back at a low 90 degree angle (rather than swinging out to the side), and striking the ground with your mid-foot landing underneath your hip. 2.) Count Your Steps: Familiarize yourself with your stride turnover which is the rate of steps your take while running regardless of pace. The fastest most efficient runners have a cadence of around 180 steps per minute and keep their feet close to the ground taking speedy short steps. Find your magic number by running for one minute and counting the number of times your right foot hits the ground. Multiply that by 2. 3.) Try Interval Training: Short bursts of high intensity running can help improve your speed significantly. It also burns major calories in much le...

Starting your day off early can give you the opportunity to get in a workout, check off some to- do items, do some yoga, or relax with a cup of coffee or herbal tea before starting your day. The morning offers an opportunity to take some time for yourself before the buzz of the day begins. Did you know that a 20-minute moderate intensity workout in the morning can provide a brain boost for the following 12 hours? Morning exercise is a great use of your time.   Additionally, you can incorporate a few of these morning habits to get your day going on the right foot. 1.) Drink 16-ounces of water upon waking to re-hydrate from your 7-9 hours of sleep. 2.) Make your bed. Did you know making you bed in the morning is correlated with better productivity throughout the day? 3.) Eat a healthy breakfast. Your body needs fuel so it can tackle the day. 4.) Drink a cup of coffee/herbal tea while taking a few moments for yourself. 5.) Prioritize your day. Establish your top pri...

Have you struggled feeling comfortable at the gym? Instead of skipping workouts, keep these five factors in mind when searching for a gym. 1.) Location: Convenience is key. If you have to drive a long way for your workouts then you probably won't be very motivated to do them. Figure out what works best for you. Should you have a gym close to home or close to work? 2.) Suitability : Does the gym support your goals? 3.) Price: Is the gym within your budget? 4.) Staff: Are they qualified and friendly? 5.) Reputation: What are others saying about their experiences there? Many gyms will offer you a free pass to try out their gym and see if you like it. Ask for a free week if they will allow it so you can truly get a feel for how the gym is.

Did you know incorporating these 10 healthy habits can improve your brain health? It's never too late to start new healthy habits!

Don't have time to fit a workout in? Think again! Here are some everyday activities you may already be doing that can count as exercise!   1.) Shopping. From buying groceries at the grocery store to picking out a new pair of shoes, shopping means you're probably walking. Add some more walking in by parking far away from the store and walking. 2.) Cleaning. Vacuuming, dusting, sweeping, and many cleaning tasks burn calories! Make it more of a workout by adding calf raises, squats, lunges, or torso twists while cleaning up! 3.) Cooking. From chopping veggies, washing dishes, to whisking and stirring things by hand, you can get some exercise just from making dinner! 4.) Washing Your Car. If you wash your car by hand then you can get a quality workout in doing so! 5.) Shoveling Snow. Let's hope we don't see snow for awhile, but during the winter months shoveling snow is a great workout. Make sure you're using proper form so you don't hurt your should...

Live Well Vermont is looking to recognize and reward employees who have had success after participating in State of Vermont Wellness programming!  Examples include, but not limited to: Positive health and wellness changes Living a more balanced life Reduction in stress Weight loss Exercising regularly Share your story and motivate and inspire others!

You’ve probably heard it before-having a strong core is beneficial to your health. Did you know that building a strong core goes beyond fitness benefits? It can help you with your routine tasks. Strengthening your core can help you with:   1.) Sitting at your computer. Sitting at your desk all day puts a lot of strain on your body. By strengthening your core, you can take some of the pressure off your lower back.  2.) Walking or running. Many competitive runners know that the key to a great finishing time is a strong core. Your core will help you take in oxygen with every breath and it will keep you balanced on uneven terrain. 3.) Your posture. When your core is strong, you will find it easier to sit and stand up straighter. Good posture takes pressure off your lower back. 4.) Balance and stability. Your core stabilizes your body making it easier for you to move in any direction. A strong core can reduce your risk of falls. 5.) Every day tasks. House...

Do you find that you easily get bored with drinking plain water? This can lead to reaching for sugary drinks when you start to feel thirsty. If you’re not really enjoying the taste of plain water, try reaching for some of these different options.    Great Flavored Water Combinations: 1.)                        Raspberry and Lemon 2.)                        Kiwi and Cucumber 3.)                        Watermelon and Mint 4.)                        Orange and Blueberry 5.)          ...

Are you looking to improve your strength this spring? Join the live well challenge today! Registration is open in the portal through April 16th, 2017!  Watch the challenge powtoons video to learn more! Please remember to earn incentive points for the Reach Your Peak tier of the Incentive Program, you must complete one of two options:

We have all had those days where we don't feel like working out. Maybe you're tired from a long day of work or your to-do list is a mile long. Or, maybe it's cold outside. There's always a way to find an excuse not to work out. However, more often than not even a quick workout will make you feel better, more energetic, and motivated!   1.) Tell yourself to go for just 15 minutes or just run 1 mile and if you're still not feeling like working out you can stop. More often than not you'll keep going! 2.) Think about how great you feel after a workout. Sometimes this is enough to get you going! 3.) Call a friend/workout buddy. Making the commitment to meet someone somewhere is motivation to get out the door. 4.) Remind yourself of your fitness goals. Whether it's weight loss, health, strength, etc - remind yourself what you're working towards! 5.) Make a great playlist full of upbeat music.

Do you find your work weeks rushed and have limited time to put together healthy meals? Try some of these meal prep tips over the weekend to help you start your week off on the right foot! 1.) Have a game plan Have an idea of 3-4 dinner recipes you'd like to make. Brainstorm lunches (can be made from leftovers), snacks, and even breakfasts to make your mornings stress free. 2.) Make a grocery list and stick to it Make a list based off of the recipes you want to make. When you go to the grocery store, make sure you stick to the list! 3.) Find your go-to recipe s Start gathering your go-to recipes - ones that taste great and are easy to throw together. Keep them in an online document or print them out and create a recipe book! 4.) Double or triple the recipe While you're prepping your food, you can easily double or even triple the recipe to use for leftovers and also freeze. This will make for quick meals on those days you're busy! 5.) Prep your recipes ...

It's easy to forget to set aside time to take care of ourselves when life gets busy. Adding these 5 things into your routine can help boost your energy, lower stress levels, and make you feel healthier overall. 1.) Move You don't have to do a full hour of intense working out every day. Go for a quick walk in the morning, at lunch, and in the evening. Take the stairs instead of the elevator. Make time for stretch breaks. Every little thing adds up and it feels good to move throughout the day! 2.) Hydrate Dehydration can drain your energy and make you feel sluggish by mid morning. Make sure to reach for your water bottle frequently throughout the day. It will do wonders for your health! 3.) Nourish Fuel your body with nutritious whole foods instead of processed sugary foods. This will keep you feeling great all day long and boost your immune system in the long run. 4.) Strategize/Plan Ahead Meal plan one day a week and prep food ahead of time to make it easier to cook...

We know that it's important to practice compassion toward others, but how often do we practice compassion toward ourselves? Self-care is an important part of feeling healthy and finding life-balance. Here are simple ways you can practice self-care every day.   1.) Eat healthy and mindfully Would you eat dinner with a loved one while on the computer? Treat yourself with the same respect and enjoy a nourishing meal free of distractions. 2.) Keep track of your accomplishments At the end of the day make a list (either mental or written out) of the productive things you've done that day. Did you nurture a relationship, go for a run, or tackle your work to-do list? Recognize these accomplishments no matter how small they may seem. The little things add up! 3.) Unplug Social media, email, and technology have made it easy to stay in constant contact with everyone, but it also can be draining. Take some time to unplug and enjoy the moment you're in free of distraction. ...

Strength training is an important workout to incorporate into your weekly routine. Building muscle mass can help boost your metabolism as well as your performance during cardio workouts and help you gain strength. It's important to make sure you're using the correct weight when strength training. Too much weight can lead to injury; however using weights that are too light can leave you with little results.   Here are three ways to know if your weights are too light: 1.) Your weights are easy to swing around. Lifting weights that are too light for your is counterproductive to strength gains and overall fitness. So if your weight routine is so easy you don't even have to focus, it's time to consider upping the weight! 2.) You're not feeling it. If you're not feeling it during your workout with each rep and you're not a little sore after, then you're not getting what you need from your strength training! 3.) You're not seeing results. Resu...

Finding time to workout can be challenging, but working out for one hour is actually only 4% of your day! That's one hour spent on you! If a full hour dedicated to working out seems overwhelming, break it up into four - 15 minute sessions or two - 30 minute sessions. Start out slowly and build up to that full hour if you can't commit to that amount of time right away.  Take breaks at work by going for a quick walk, walking up and down the stairs, stretching, or even going for a lunch time run. If your commuting distance is reasonable, try biking or walking to and from work.  Keep a set of free weights and a yoga mat in your living room and do a quick strength training workout while watching tv.  Meet friends in the park for a game of soccer or frisbee. Take the stairs instead of the elevator. At the office - email and call less. Walk over to your coworkers to deliver the message. Every little step in your day counts! Wake up and do a few crunches and pushup...

Do you ever get to Sunday and feel a little overwhelmed the weekend is almost over?  Try adding some of the following to your Sunday routine to help get your week started on the right foot! 1.) Workout Starting the week with a workout helps fuel motivation to keep it up all week! You will also start the week off feeling energized and ready to tackle your to-do list! 2.) Meal Planning Planning your meals for the week can make lunches, dinners, and even breakfast feel less overwhelming and help you make healthy food choices all week long! Write out the meals you want to make and make a grocery store list with the ingredients you need. 3.) Grocery Shop Once you have a list, get the food you need for the week. Stick to your list! Make sure you have the ingredients you need for your meals as well as healthy snack options (apples, carrot sticks, hummus, whole grain crackers, etc). 4.) Meal Prep Once the work week starts it's hard to find extra time in the day to make meals....

Change doesn't happen overnight. The key is to take simple steps and add them into your routine over time - there are no quick fixes when it comes to leading a sustainable healthy lifestyle! Below you'll find some tips to help you get started! 1.) Eating right is about 80% of the battle. Whether you're trying to lose or maintain weight, you can't go wrong with a healthy balanced diet. 2.) Stay hydrated.  Staying hydrated will help you feel energized, reduce fatigue, and keep you feeling good. 3.) Recovery is just as important as what you do at the gym.  Over training will slow progress and can lead to injuries.  Make sure to take the time to warm up, cool down, stretch, and cross train when needed. Don't be afraid to take some days easier than others. You don't have to do a long intense workout every day to see results! 4.) See exercise as a treat and not a punishment.   Working out should make you happy. It's time in your day just...

Have you ever started a fitness routine only to stop suddenly because you weren't enjoying it? You're not alone! Many people give up on their fitness routines simply because they don't enjoy the activity. There isn't one exercise plan or goal that works for everyone. It's okay if you don't like running! Maybe swimming, dancing, riding your bike, or jumping rope sound like fun. The opportunities to stay moving are endless. If you choose activities you enjoy, you will find the motivation to stay active! If you need some suggestions here are some great and fun ways to stay active: Go for a walk or hike in a new place.  Jump rope, play Frisbee, or jump on a trampoline. Make your own boot camp routine - include things such as jumping jacks, planks, triceps dips, push-ups, high knees, and lunges. Turn on music and dance  Join a team: Did you play soccer as a kid? What about basketball or baseball? There's something out there for everyone! Try a new ...

Happy Monday! Are you ready to start your week on the right foot? Push excuses aside this week and think about all the reasons why you can do something instead of giving yourself reasons why you can't!