Tag Archives: workouts

Settled Into a Healthier Home

My Healthy Journey: Finally Settled

I finally have something to sit on in my apartment! After 3 months, I’m mostly settled in.

Moving requires a lot of organization, and as I told you before, this was a rushed and unorganized move, which is probably exactly why it’s taken me this long to get settled.

You may not realize how much being organized (or disorganized) affects your life and even your health.

One study showed that you’re more likely to suffer from stress and depression if your house is cluttered and full of unfinished projects. (This was definitely my house for the last 3 months.) Long-term stress is tied to heart disease, digestive problems, poor sleep, obesity, and cancer.

This long to-do list at home can actually prevent the cortisol (a stress hormone) in your system from naturally lowering throughout the day. This affects your mood, sleep, health, and more.

Planning can also be key to a lot of healthy life decisions, and that takes organization. This slideshow from Good Housekeeping highlights what organization is doing for you:

  • It reduces financial stress by avoiding late fees and unnecessary costs.
  • It helps keep good relationships with loved ones by helping you to keep your mood up and avoid arguments over lost stuff, forgotten appointments, and errands.
  • It increase your time for your favorite activities. Imagine every minute you’ve spent looking for your keys going toward your favorite TV show, music, or activity.
  • It protects your health. If you forget to take your meds or schedule doctor appointments, you really could be putting your physical health at risk, so make sure you put things in places you’ll see them, organize your schedule, or even download an app to help remind you.
  • It let’s you exercise more! One of the first things you lose from your schedule when things get crazy is workouts. Plus, when you’re constantly forgetting your gym bag, it’s an easy excuse to skip the gym.
  • It let’s you eat healthier. Healthy cooking takes planning, like finding recipes and buying the right groceries. Snacks you grab on the go and dining out can be huge calorie bombs, so plan ahead!
  • It helps keep your home healthy. One study found that dust can have arsenic, dead bugs, pollen, and dead skin in it. Plus, removing clutter can eliminate up to 40% of your housework.

Many people believe that we are a product of our environment and that a messy environment can affect all areas of your life, physical, mental, and emotional

Rally, our wellness tool, knows that organization can be an important part of your healthy journey, too, so it has a mission that challenges you to de-clutter for 10 minutes every day.

I finished unpacking and organizing all my bookshelves a few weeks ago but was waiting for my new couch to arrive before I shared pictures.

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Tootsie LOVES the new couch.

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Those beautiful watercolor paintings on the wall are prints by Kelly Eddington, my high school art teacher and the wife of one of our Health Alliance employees.

Ignore that lamp on the floor. I just need one more side table in here!

In case you don’t remember, this is what the shelves looked like, before the gold shelf got here:

Book Collection

This is them now:

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Everything is unpacked and on display, and finally getting to a place where I can use my living room feels so satisfying!

And now that I’m to this point, if I stick to the challenge of de-cluttering for a little bit every day, it should be easy to keep things looking nice.

Looking for some clever ways to clean up the messes in your house? Check out this list of 58 organization ideas and DIY projects.

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Women's Health and Taking Control

National Women’s Health Week

Next week is National Women’s Health Week, so had more info on the subject each day this week.

Are you wondering what steps you should be taking for better health? It’s different for every age. Find out what you should be doing.

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Did you know your annual well-woman visit is covered by your insurance? Don’t let anything stand in the way for getting screened. Things to know about your visit:

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Get active! You can reduce your risk of many diseases by exercising for just 30 minutes a day. So skip that Friends rerun and get busy:

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Your mental health and stress can hurt your physical health, and women are more likely to have anxiety and PTSD (Post Traumatic Stress Disorder)sm. Tips to take care of your brain too:

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Risky actions are unhealthy for you, and your family. Protect them by making smart choices:

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What you put in your body matters, and you have to make those decisions 200 times a day! Make smart ones for better health:

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Take the National Women’s Health Week pledge to join women across the nation who are coming together to take a step towards better health.

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Controlling Carbohydrates for a Healthy Lifestyle with Diabetes

Around the Web: Your Healthy Lifestyle for Diabetes

When you’re diagnosed with diabetes, it affects many parts of your life. Making healthy lifestyle choices is important when trying to manage your diabetes.

Things you might not think about, like sleep, stress, and salt, can affect your diabetes. Keep these lifestyle tips in mind.

Your food choices have a huge impact on your blood sugar, and a healthy diet is a key piece of the puzzle when it comes to managing your diabetes. Counting carbohydrates can be an important part of managing your diabetes, especially if you use insulin, and this WebMD guide can help.

Sometimes, it can feel like diabetes is limiting your choices when it comes to food, but there are still lots of options. This list goes over 11 Drinks for People With Diabetes, so you have more options than water, and this guide can even help you choose the occasional cocktail safely.

You can also check out these helpful examples of the best and worst meals for dining out with diabetes.

The American Diabetes Association’s YouTube channel has a Healthy Eating and Recipes playlist with video tutorials to help you choose and prepare healthy meals.

Exercise is also an essential part of any healthy lifestyle. It’s important to get up and get out there for your body and for your diabetes.

Try these 10 muscle moves that help with your diabetes to begin strength training.

These tips can help you use exercise to prevent diabetes-related nerve pain and to improve your balance.

For more workouts and a huge variety of healthy recipes, head over to our Pinterest. And to learn more about nutrition, weight management, and the great fitness discounts we offer to our members, visit our online Wellness section.

The 19-Day Arm Challenge

My Healthy Journey: The 19-Day Arm Challenge, Day 1

Hi all! You’re back with me, Allison, for the 19-Day Arm Challenge! I’m starting this a few days later than my co-workers so that I could blog it to you. Here are some details:

What You Need for the 19-Day Arm Challenge:

You will need 5-pound hand-weights, or if you feel those are too light, try 8 or 10-pound ones instead.

About a half hour every day.

These are also exercises you could easily do during the commercial breaks of your favorite TV show, so don’t let that time stop you! There are also rest days built in. They are a key part of strength training because they give your muscle tissue time to heal and increase your strength. So if you have to miss a day, it’s ok!

That’s it! That’s all you need to do the challenge with me.

The Exercises for the 19-Day Arm Challenge:

If you’re not sure how to do anything, try Googling the names. There are lots of great workout resources and videos out there that can help.

The Bicep Curl

The Bicep Curl

The Overhead Tricep Curl

The Overhead Tricep Curl

The Lateral Shoulder Raise

The Lateral Shoulder Raise

The Front Shoulder Raise

The Front Shoulder Raise

The Bent Over Row

The Bent Over Row

The Shoulder Press

The Shoulder Press

The Push-Up

The Push-Up

The Push-Up

Each day, I will tell you how many of each exercise you need to do the next day to participate in the challenge with me. And as the number of times you do each exercise goes up, feel free to break them into two sets of eight, instead of one set of 16. Taking short breaks between won’t hurt your results!

As a beginner, Day 1 will consist of:

8 of each of Bicep Curls, Overhead Tricep Extensions, Lateral Shoulder Raises, Front Shoulder Raises, Bent Over Rows, Shoulder Presses, and Push-Ups.

If you’re feeling more confident, you can follow a harder track. For that one, on Day 1 you will do:

12 of each Bicep Curls, Overhead Tricep Extensions, Lateral Shoulder Raises, Front Shoulder Raises, Bent Over Rows, Shoulder Presses, and Push-Ups.

For Day 2 as a beginner, you will do:

8 of each of Bicep Curls, Overhead Tricep Extensions, Lateral Shoulder Raises, Front Shoulder Raises, Bent Over Rows, Shoulder Presses, and 8 push-ups.

On the harder level, for Day 2 you will simply repeat Day 1!

 

It’s as easy as that! I will give you more exercises and how I’m feeling with the challenge everyday. Get healthy with me and Health Alliance!

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