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  • Eating Healthier during Football Season

    Eating Healthier during Football Season

    by Cory Everyone knows it's that time of year again, football season. Plenty of get-togethers and lots of excess unhealthy food. So here are my favorite tips to stay on track: 1. Eat before you go:
    don't show up to a party starving or else you will fill your plate with everything in sight! 2. Walk through the line first and see everything there is to eat:
    this will let you make a strategic plan of what you want to have on your plate. And when picking the unhealthy choices try to stick to picking "special" items that you wouldn't normally have. 3. Start with fruits and vegetables:
    before anything else touches the plate start with salad, veggie slices, or fruit ....

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  • Feeding your Mind

    Feeding your Mind

    by Hannah “Your diet is not only what you eat. It is what you watch, what you listen to, what you read, the people you hang around… be mindful of the things you put into your body emotionally, spiritually, and physically.” Being mindful of what we listen to can have many heath benefits. Check them out below. I encourage you to listen to motivating music, beneficial books, and positive podcasts this week! Benefits of listening to music: -boosts mood and happiness -improves exercise performance -decreases stress and anxiety Benefits of listening to audiobooks: -better time management -improves critical listening & ....

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  • Traveling and Eating Healthy

    Traveling and Eating Healthy

    By Michelle Have you ever…… worked really hard to make healthy meals and stay consistent with your nutrition and exercise routine only to have it all messed up after your vacation? Traveling in general, whether for work trips or holidays, can be an extremely difficult time to stay consistent with healthy habits. Or, maybe you have the mentality that because its vacation, you can “go a little crazy”. I’m not saying that you shouldn’t enjoy foods from other countries you visit or enjoy food with family and friends over the holidays, but you still should be mindful of what you are putting into your bodies. Our bodies need proper fuel ....

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  • Should Women Build Muscle?

    Should Women Build Muscle?

    by Libby It can be harder for women to build muscle than men. Does this mean you shouldn't put in the effort? Absolutely not! If you are thinking about giving up on strength training because it doesn't burn as many calories as running or you aren't seeing physical results as quickly as you'd like...think again. Strength training is about more than just looking good (although it is helpful for that as well). Consistently strength training makes everyday life easier by making you stronger! While you are busy building strong muscles, you are also reducing your risk for injury. This will come in handy later in life to prevent against osteoporosis, joint damage, and falls. ....

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  • Variety in Vitamins

    Variety in Vitamins

    by Faith Many people take vitamin supplements, but are they necessary? In some cases they may be, but often people resort to taking supplements instead of trying to get an adequate amount of vitamins through food. It is important to eat a variety of foods. By including a variety of food choices, you will have a more balanced diet that will help you to get all of the vitamins you need. Some people may not know what all the vitamins are or what foods contain them. The following is a list of the vitamins and a food option high in each vitamin. Vitamin A:
    Spinach Thiamin (Vitamin B-1):
    Ham Riboflavin (Vitamin B-2):
    Plain yogurt Niacin (Vitamin ....

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  • 6 Simple Ways to Relieve Stress

    6 Simple Ways to Relieve Stress

    by Bob Of course, we all know what stress is, but what you may not know is how it can affect more than just your mental health. Negative stress, when constant or extreme, can do damage to your mind and body. Stress can lead to anxiety, depression, dizziness, headaches, stomach issues, fatigue, tight muscles, and in extreme cases, heart problems. While you may not be able to eliminate stress from your life completely, learning how to minimize it and respond to it can do wonders for your health and general well-being. So, we’re breaking down seven ways you can work to reduce stress in order to live a more happy, healthy lifestyle. 1. Exercise ....

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  • Cereal – to Eat or Not to Eat?

    Cereal – to Eat or Not to Eat?

    by Faith Judson When we think of cereal, we often immediately think of it as an unhealthy food. For the most part, this is true. Most cereals are processed, made with refined grains, contains lots of added sugars, and overall provide little nutritional value, especially for the amount of calories a serving may contain. However, there are cereals that actually may be beneficial to add to your diet. What are the benefits? How do you know which cereals to include? First, the cereal should be made of 100% whole grain. This will ensure that you will be getting the benefits of whole grains, which include reduced risk for heart disease and diabetes among other health ....

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  • Tips for Stress Free Weeknight Dinners

    Tips for Stress Free Weeknight Dinners

    by Libby Aneskewich 1. Do your Grocery Shopping Online From the comfort of your kitchen, you can shop online and swing by the grocery store to pick up your order or even get it delivered. This will help you save time and money by buying only what you know you need for the coming week. 2. Turn on Your Slow Cooker Before you leave the house in the morning, throw all of your dinner ingredients into your slow cooker. This isn't just for winter recipes! Slow cookers will help you save time on preparation, cooking, and even cleaning. Don't have a slow cooker? Try chopping all of your vegetables and roasting them for a simple sheet pan meal. 3. ....

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  • Benefits of Deep Breathing

    Benefits of Deep Breathing

    by Hannah Martin As a personal trainer, I ask for feedback from clients regarding areas of improvement in order to grow and meet their needs. However, encouraging words they send my way are bonus (and always welcome)! Many clients thank me for consistent cues during sessions on proper positioning and core activation, but specifically point out how I remind them to breathe. Taking deep breaths is important for exercise endurance, core muscle strength, and injury prevention, but it doesn’t stop in the fitness setting.Deep breathing improves energy levels, sleep health, and mood, as well as strengthens the immune system, cognitive ability, and emotional stability. It ....

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  • Set yourself up for success

    Set yourself up for success

    by Michelle Sadowitz Life is crazy busy - kids to take care of, long hours at work. Trying to fit everything in on a single day feels like an impossible task sometimes! A lot of time our health and well-being is last on the list of things to take care of. Personally for me, trying to fit in healthy meals throughout the week can be tough, and maybe you can relate. Maybe you have early mornings and don’t have time to make yourself a nice breakfast to fuel your day, maybe you get home late from work and don’t feel like cooking, or maybe you are rushing around all day and tend to end up at a drive thru. Schedules can be crazy, I get it; but sometimes it’s ....

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