Let's Get Physical - September 2016

The American College of Sports Medicine recommends 30 minutes of moderate-intensity aerobic activity 5 days per week, 20 minutes of vigorous-intensity activity 3 days per week. Note that these are minimum requirements for preventing disease. If you do more than the recommended, you are more protected against inactivity related chronic diseases.

Inactivity related chronic diseases include:
Type 2 diabetes
Cardiovascular disease
Some cancers
Some arthritis's
Hypertension

I realize that we're all busy individuals and it's difficult to carve out the 30 minutes each day or some of us might not know where to start. If you feel overwhelmed with 30 minutes of exercise, you can make some small lifestyle changes. Even small changes can decrease your risk. Maybe you can park a little bit farther, walk to work, join our walking group, go to an aerobic's class with your friend, there are plenty of ideas out there!

For the month of September, our wellness challenge is to get at least 30 minutes of moderate-intensity exercise for 4 days of the week. I will be doing a small walking group at 11:00 AM each day to help you reach that goal. We will walk about a mile (30 minutes) around downtown Provo. it'll be a great way to take a small, active break from work. Please come join us!

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What Happens When We Don't Drink H2O?

How is everyone doing on their first day of the challenge? This is a great video that explains why we need to drink water! Hopefully by watching this you'll feel even more motivated to complete the drinking challenge.

Comment below to let me know how you're feeling and if you have any suggestions or questions :)

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CHALLENGE: 8-8 oz. of Water for August

How many of us have fallen away from our New Year's Resolution to become healthier in 2016? I know I have and I can be found looking like this at my desk these days:

Let's renew these resolutions and get back on track and finish the year strong! I'm going to start with something that's not too drastic to what you're already doing and challenge everyone to drink 8- 8 oz. cups of water per day (or 64 oz. total). I'll be around today to pass out tracking sheets for you. 


Challenge instructions:
1. Record the number of 8 ounce glasses of water every day.
2. On September 1st, total the number of 8 ounce glasses of water consumed during the month.
3. Only water will count towards the number of glasses you drink BUT you can add lemon, cucumbers, flavor packets, etc. to make it tastier. Sometimes just drinking straight water can be rough on your stomach. (Excluded from the count: soda, juices, teas, coffee, alcohol, sports drinks, etc.)

Prizes will be awarded based on the following criteria:
Gold: 191-220 total glasses
Silver: 171-190 total glasses
Bronze: less than 170 total glasses

There will be small prizes (probably something homemade or bought at Costco) for those who win the gold! The best prizes will be your new glowing skin, less bloating, better circulation, and a generally happier body.

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