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Fit Friday: Tricep dips

Written by Jennifer Gill on 10/24/2014 6:00:00 AM

What you'll need: Desk or standing object that can bare weight
Muscles worked: Triceps

For the beginner tricep dip you will keep your feet on the floor. As you get stronger, placing your legs straight out in front of you will make the exercise more challenging.

  • Start by placing your hands behind you onto a desk so that your fingers face forward. 
  • Raise yourself up so that your arms are straight and this is the starting position. 
  • Then, lower yourself until your arms are at a 90-degree angle before returning to the starting position to complete one repetition.
Perform three sets of 10-12 throughout the work day.

Tags: Fit Friday , free weights , triceps | Posted in: Fitness

Exercise and stress relief

Written by Shelly Cherry on 10/22/2014 6:00:00 AM

Looking to relieve stress? Try exercise. 

When you exercise your body releases endorphins, which helps you reduce your stress levels. Try some of these activities to clear your head and relieve stress.  

Walking or running
These activities help increase your heart rate. When the heart rate is elevated the body releases the “stress endorphins” that leave you with a feeling of relief and energy.

Yoga
Yoga is a mind-body exercise that can strengthen your body’s “natural” relaxation response and bring you into a healthy balance along with deep breathing techniques.

Tai Chi
This is a self-paced exercise that focuses on flowing body movement and breathing techniques. They are meant to calm the mind and condition the body, making this an excellent choice for stress relief. continue reading ...


Tailgate time

Written by Health Coach on 10/20/2014 6:00:00 AM

Tips for a healthy tailgateBeer, food and football. The ingredients for a fall Sunday. Watching the Colts and indulging in tailgate snacks is something most Hoosiers do. But, eating and drinking too much can have you looking like a linebacker. 

Have a healthier tailgate by making some of these easy food swaps: 

  • Exchange tortilla chips for pita chips, pretzel thins, kale chips or veggies.
  • Instead of dips loaded with cheese, opt for fresh salsa, homemade guacamole (store-bought can be higher in fat and sodium) or hummus.
  • Trade plain Greek yogurt for mayo or sour cream in your dips and salads.
  • Use pita pockets instead of carb-heavy buns with your burger. You can ditch the bread entirely and try wrapping your burger and fix-ins inside of a large piece of lettuce.
  • If you're feeling brave you can swap your beef burgers for barbecue chicken.
  • Ditch the IPA and heavy beer for a low-calorie or light beer. Drink water in between alcoholic beverages and you'll save some serious calories.
Tip: If you're out at a tailgate try not to stand near the food table or grill. You'll be more likely to overeat. 

Tags: football , hummus , tailgating | Posted in: Nutrition

Fit Friday: Chair squats

Written by Jennifer Gill on 10/17/2014 6:00:00 AM

What you'll need: A chair
Muscles worked: Glutes, quadriceps and hamstrings

Chair squats are easy to perform and perfect for a mid-day exercise at work.

  1. Stand with your feet flat on the floor, shoulder width apart, in front of your chair. 
  2. Slowly squat down like you are going to sit in your chair, but stop about one inch from your chair and stand back up. 
  3. Make sure your knees don’t go in front of your toes. Keep your chest up. 
Perform three sets of 15 at your desk throughout the workday.


Do you have any office workouts? Share your routines with us on our Facebook page.

Tags: Fit Friday | Posted in: Fitness

11 heart-healthy habits

Written by Tara Canada on 10/15/2014 6:00:00 AM

Health advice is ever-changing. Do you know the best habits for health protection?

Complete our healthy heart checklist to see if you’re doing everything you can to prevent heart disease and stay healthy.
  1. Make plant foods – fruits, vegetables, legumes, whole grains and nuts – the focus of your meals and snacks.
  2. Replace saturated fats with healthy fats. Avocado, nuts, seeds, fatty fish and olive, canola, peanut, walnut, safflower and flaxseed oils are excellent sources of healthy fats.
  3. Don’t eat too much saturated fat. Choose fish and skinless poultry most often. Select lean red meat. And opt for low-fat or fat-free dairy foods. Healthy “buttery” spreads and olive oil can be used in place of butter, lard or stick margarine.
  4. Engage in regular physical activity. Activities of daily living (walking, bending, standing), heart-pumping cardio exercise, and strength training are all beneficial.
  5. Eat out less and cook more meals at home to reduce sodium intake.
  6. Read food labels to choose products lowest in sodium.
  7. Don’t use tobacco products and avoid second-hand smoke.
  8. Know your numbers. Learn your blood pressure, blood sugar and cholesterol levels at your annual wellness screening or register for one of our free screenings.
  9. Take prescribed medications.
  10. Limit alcohol to no more than one drink per day for women and no more than two drinks per day for men.
  11. Achieve and maintain a healthy weight.

Tags: exercise , fat , heart-healthy | Posted in: Wellness Tips

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