Wellness on the Run!



Strength Training is Key.


Lower your risk of chronic diseases, bone loss, musculoskeletal concerns, and prevent injuries by lifting weights

  • Work every major muscle group at least 2x per week

  • Split it into 4 short sessions (two 15 min upper body, two 15 min lower body) –and you’re set!

What to do:

  • Search online for a total-body routine using resistance tubing or bands, or dumbbells

  • Exercises like pushups and squats are easy to do without equipment

  • If nervous about using weight machines at a gym, ask for a demonstration

Deep Breathing Benefits.


Take a breath. Deep breathing - also called diaphragmatic breathing - can help you relax to:

  • Lower the harmful effects of cortisol, the stress hormone

  • Lower your heart rate and blood pressure

  • Ease anxiety

  • Stimulate the lymphatic system

  • Improve core stability

  • Boost your ability to handle intense exercise

What to do: Sit or lay quietly. Inhale so that your chest rises (about 4 seconds), and then exhale for a count of 4-8, through pursed lips. Do this for 5 minutes.


Start With One Change

  • Doing even ONE of these things will improve overall health.

  • You have far more control over health and well-being than you know!

  • Start with one small change and stick with it for one to two weeks.

  • After 1-2 weeks, add on another new healthy behavior change.

  • Even if you did ALL in one day, that still equals less than 1 HOUR of time!

The road to good health is yours to travel. But you don't have to do it alone. Whether you're managing a health condition or making changes in your life like quitting bad habits or getting in shape - we can help. Check out our new classes and resources below. Contact us to set personalized health and wellness goals and learn about the programs available to you.

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