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Cheryl SchwietersStress….just saying the word elevates my blood pressure sometimes. But did you know thatstress is a natural process that occurs within our body and can have positive and negative effects? When working properly it is our body’s natural way of protecting us. It allows us to stay focused energetic and alert. Whether it be staying on task to finish a big project or mustering up enough strength to sprint to an emergency and somehow lift a car off a pinned child.

Published in Blog
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Healthy Habits and How to Start

26198189 10155914169633076 5165533344898891151 oA habit is described as a behavior or action that becomes automatic. We create habits all the time, some are good like brushing our teeth first thing in the morning, choosing a salad for lunch, or lacing up your tennis shoes for a morning run. Habits can also be bad, like staying up too late and not getting enough rest, cigarette smoking or overeating. These repeated patterns become hard to change. They actually are etched into our neural pathways. In fact, almost 45% of our time spent awake is performing behaved actions – why? Because our body is an amazing machine and wants to be as energy efficient as possible. But we also know that they are choices and thus are able to change. Through repetition, we can form new habits, therefore improving lifestyle choices and ultimately creating healthier habits.

Published in Blog
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Jazzing Up Your Water

waterWe have all heard about the benefits of drinking water over and over and over again….better skin, weight loss, improved metabolism, better muscle health, the list goes on.  But let’s be serious, water can be rather boring.  Especially if you multiply that boring drink by the recommended 8-10 glasses each day!  If we made our water a bit more interesting, perhaps we would drink more and be able to reap its benefits.

The first step to drinking enough water is determining how much we should get each day.  There are many different methods to calculate this, but it’s important to know there isn’t necessarily a golden standard to follow.  Each person’s needs vary depending on their sex, activity levels, even the temperature outside.  To get yourself in the ballpark, there is a simple equation for adults that may be helpful.  Aim to get half of your body weight in fluids.  For example, if you weigh 140 pounds, simply divide by 2 to estimate your daily fluid needs in ounces.  Dividing that number by eight will give you an estimate to how many cups you should be drinking each day, rounding up to the nearest full cup. 

Published in Blog
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Yoga: A Health and Wellness Revolution

Yoga was first practiced in India thousands of years ago and has become a popular form of exercise recently in the United States, which is no surprise since there are numerous health benefits while engaging the mind, body, and spirit. Some main benefits of yoga are:

  • Increased muscle strength and tone
  • Improved energy levels
  • Improved flexibility and balance while focusing on engaging core muscles that support the spine
  • Can help manage stress and help you focus while decreasing blood pressure  
  • Improved sleep
  • Yoga also focuses on slow breathing and incorporating meditation which can improve a person’s overall well-being

Yoga is not just slow movements anymore, there are many different types of yoga offered at different studios in the area.  A few yoga studios are highlighted below with the different types of classes they offer:

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Today’s world is fast paced with many distractions and little time to relax; making it easy for us to forget what our bodies may need. However the devices that cause so many distractions are now allowing us to track our personal health habits and are helping to promote more healthy lifestyles. At the press of a button there are hundreds of free applications to download to your smartphone etc. that show us what foods are the best to eat, sleeping habits, general overall health and much more. The following are a few applications that can help you get started with tracking and improving your general health. They are accessible on the go and best of all they are FREE.

91e195beda470450c1668aa223906237Moves app


This application tracks your every move throughout the day and calculates the amount of calories burned based on your mode of movement, whether it be walking, running or cycling

6012438145632e7ea3ce6b10266dbb63Nike app

Nike + Running

This app tracks your running distance, pace, time and calories burned. It also has the option to share your stats with a friend, receive motivational reminders to help you achieve your goals, and daily workouts.

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Clean It Up! Eating Clean.

As we roll into summer leaving spring behind us, we should be thinking about more than just cleaning out our closets. We should consider cleaning up our diets and cleaning out our bodies. The first place to begin is by eating clean! What is clean eating? Clean eating is a diet program based on the idea that the best way to eat is to abundantly enjoy whole foods, that is, foods as close to their natural state as you can get them. This means eating fresh fruits and vegetables, whole grains and lean proteins instead of pre-packaged, processed or fast food. Clean eating is also committed to replacing saturated fats with healthy fats. Many on the plan don't count calories, but instead trust in good quality, healthy food. Here is what you need to do…

Step 1: Read the labels Go through your cupboards and refrigerator and clean out any products that have more than 3-6 ingredients and be sure you recognize each ingredient.  No mystery ingredients such as “spices.”

Published in Blog
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Walking To a Healthier Life

Some employees at The Center for Physical Rehabilitation as well as employees from some surrounding school districts are in a competition to walk 10,000 steps a day.  This fun, but productive competition is used to entice people to become more active, thus invoking an overall healthier lifestyle. Participants wear pedometers to track how many steps they take, with a goal of reaching 10,000 steps a day.   In the packet given to the participants, there are a few ideas that help achieve the 10,000 step goal.  These simple, yet efficient ideas include parking further away from a store or workplace, taking the stairs instead of the elevator, and taking breaks to go get a drink during a job with generally little movement.  These changes seem minuet, but all of these extra steps begin to add up.  This packet also includes the addition of a daily exercise regimen such as walking or jogging. 

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