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susan.countryman

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Summer Hydration

Summer Hydration

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Summer Hydration:

The beach is my favorite spot to visit in the summer.  There’s something about the water, sun and warm sand between my toes.  I feel like all my problems melt away and there’s a sense of peace and tranquility.  

I usually pack my sunglasses, sunscreen, hat, and towel.  But it seems like I’m missing something very important. Water!

Water is one of the most important things for our body yet at times can be forgotten in the summer fun. Water is essential because it regulates body temperature, lubricates joints, transports nutrients, and circulates blood.  However, if we become dehydrated, our bodies ability to perform these essential functions become compromised.  Therefore, it is essential we hydrate frequently, especially in the summer heat. 

Below are three tips to help you stay hydrated this summer. 

Hydrate with water

Soft drinks and soda contain water, but they also contain something called a diuretic, which causes your body to lose water. This in turn can lead to dehydration. 

Hydrating with water is the better choice as it contains zero calories and is generally cheaper than sports drinks.  People have various water needs based on weight and how much they sweat, but the general recommendation for daily water intake is 8 glasses of 8 ounces of water.  Keep in mind this number changes during the summer. 

Refuel with fruits and veggies 

Fruits and veggies, which contain high water content, are great snacks to refuel your body.  Oranges, grapes, carrots, lettuce, and berries are all high in water content.  

If you don’t have fresh fruit, frozen fruit is a great substitute.  Keep frozen fruit in your freezer and add some to a healthy and delicious smoothie. 

Check in with yourself

Monitor your body, especially when you exercise, to determine if you are developing symptoms of dehydration.  If you feel dizzy, nauseous, or overly exhausted during exercise, take a break and hydrate yourself.  Your body fatigues faster during the summer so it is a good idea to take it easy.  Lower your expectations on your next run or exercise session. 

Summer is meant to be enjoyed but remember to bring your water with you.  Stay safe and healthy! 

Adding Resistance to Your Workout

Adding Resistance to Your Workout

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Two women stretch band

Adding Resistance to Your Workout:

Strength training is great for building muscle, improving body composition, and burning calories.  Strength training also develops strong bones, which may prevent injuries, manage chronic conditions such as arthritis, and help maintain cognitive function in older adults.

We do not need a gym membership to engage in resistance training.  All you need is a simple resistance band that can be purchased anywhere.

Below are three simple yet effective exercises which will strengthen the body.  Please consult with your physician before starting an exercise program.

Bicep Curl

Place both feet on top of band.  Exhale as you bend at the elbows and pulling the band up to the shoulders.  Squeeze biceps for one second and then exhale slowly as you lower to the starting position.  Repeat for 10-15 repetitions.

KP_March_Bicep Curl

Chest Press 

Place band behind your back and hold rope of band instead of handle with bent elbows.  Exhale and press band in front of body and straighten elbows.  Inhale and return to starting position.  Repeat for 10 to 15 repetitions.

KP_March_Chest Press

Lateral Leg Raise   

While standing on the band with your feet shoulder width apart, slowly exhale as you raise your right leg to the right and maintain balance without wobbling or shaking.  Hold for one second and slowly return to center as you slowly inhale.   Repeat 10 to 15 repetitions then switch to other side.

KP_March_Lateral Leg Raise
Body Weight Training

Body Weight Training

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Body Weight Training:

There is a common misconception that a gym membership is required for you to obtain a great workout.  Although special gym equipment can be beneficial to an exercise session, you can still sweat and work hard by utilizing just your bodyweight.   These exercises can be done anywhere, anytime, and have been shown to achieve gains in strength, flexibility and overall health.   Plus, it doesn’t cost a thing!

Below are 4 exercises which will keep you thriving throughout the day. 

Squats

  • Stand with your feet shoulder width apart and toes slightly pointed out
  • Inhale and push your hips back and bend the knees as if you are sitting in a chair  
  • Keep your feet flat on the ground and lower until your thighs are parallel to the ground
  • Exhale and stand up tall.  Repeat for 10 repetitions
  • Modification Options: Push the hips back and lower to a quarter squat
  • Benefits: Squats are also great for toning and strengthening leg muscles
KP_Squats

Lunges

  • Place your right foot in front and left foot behind you  
  • Your front foot should be flat on the ground and your back foot should be on its toes  
  • Inhale and lower your back knee to the ground and bend the front knee
  • Both knees should form a 90-degree angle  
  • Exhale and return to starting position
  • Repeat for 10 repetitions and switch to the other side
  • Modification Option: Bend the back knee and lower halfway to the ground or using a chair or wall to support you  
  • Benefits: Lunges can improve balance and strengthen your lower body
KP_Lunges

Wall Push Ups

  • Stand close to a wall and place your hands wider than shoulder width apart
  • Stand up tall and engage the hips and core
  • Inhale and slowly lower your body to the wall and bend your elbows
  • Exhale and push your body away from the wall and straighten your elbows
  • Repeat for 10 repetitions
  • Modification Option: A modified push-up is lowering down halfway  
  • Benefit: Wall-push-ups develop upper body strength and improve core stability
KP_Wall Push Ups

Planks

  • Place your forearms on a chair or ground with your knees bent on the floor
  • On an inhale, lift your knees off the ground and engage the core and hips  
  • Your body should be in a straight and neutral position from the head to the feet  
  • Hold for 20 seconds and slower lower down  
  • Modification Option: A modified plank is performing this exercise on your knees  
  • Benefits: Planks help strengthen and tone your abdominal and back muscles
KP_Planks
Choosing a New Years Resolution

Choosing a New Years Resolution

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Choosing a New Year’s Resolution:

With the New Year upon us, chances are you’ve made a resolution in the past to change and then broken it. This year keep your resolution by following the tips below. You will be much more successful in your behavior change by strategically planning and implementing your goal. 

Be Realistic

One of the most common reasons why resolutions fail is that people aim too high. Sure, losing weight and looking good is important. Everyone wants to look and feel their best, But, is it realistic to weigh as you did in high school or compare your body to someone on television?

In order to reach your goal, think of something that is attainable. Setting a goal to walk for 15 minutes a day or to meditate in the mornings for 5 minutes is much more realistic than to lose 30 pounds in 2 weeks. Keep it simple and short in the beginning and add on as you start changing. 

Recruit Support 

Don’t keep your resolution a secret. Instead, tell your friends and family members. Having a close social support network is essential to keeping you on track and motivated. Research shows that you’re much more likely to keep your goal with your loved ones having your back. 

Let the people close to you know how much your goal means to you and to hold you accountable when you start to veer off course. Moreover, when you’re feeling frustrated recruit their support. They’ll know how to give you that extra push so you can stay on track. 

Keep Going

There will be times when you fall off the wagon and forget your goal. Instead of looking at this as a failure, think of it as a reminder to why you chose your goal in the first place. What is important to you and why? How would you feel if you met this goal? 

When difficult times arise, draw on your self-belief and inner strength to carry you across. Believe that you are fully capable and feel proud of your current and past achievements. Let go of that need to be perfect and tell yourself “Yes I Can!”

Keeping your resolutions may appear challenging. It will require work, but remember persistence is key. It’s not how many times you get knocked down, but how many times you pick yourself back up. 

Employee Only Classes

Live Well Be Well strives to support employees by providing the following employee-only, health education classes. One support person is welcome to join these classes. 

Please fill out and submit the form below to register.

 

 

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