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
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.