Cycling Accidents Do’s & Don’ts

Andries from UpPedal asks, “Have you ever had a big fall from your bike?”  Most people who ride bikes fall at some point…it is just how it is. A rite of passage even! Usually, it is nothing serious. Just a slight tumble where you get up again and dust yourself off. But sometimes it can be a bit more serious. So when there is a serious cycling accident, what should you do?

Not too long ago, Andries and her friends went for a ride and one of her friends had a big fall (the dust cloud from the tumble looked like a nuclear mushroom cloud!). Luckily there were no broken bones or serious injuries (just a cut requiring a trip to the emergency room for some stitches that resulted in an awesome scar). But the incident made us realize that they were not prepared for such a situation. After that, they figured out what they would need to do and what they should carry with them to be able to handle a similar situation again.

Below she outlines a list of do’s and don’ts that anyone involved in a cycling accident should keep in mind. Obviously your choice of cycling (road cycling, cycling to work, mountain biking, etc) will have its own unique set of circumstances. But hopefully, the information below will help you when you don’t know what to do! Read more

8 Reasons to Use Streaming for a Budget Workout

Lauren, who works with the content team at shared with Healthy Lombard that as we begin the new year, many folks are making plans to get in shape for the first time in 2020. For those who may be nervous to visit a gym and work out in front of others, that can be a daunting task. 

The team at recently released a guide to streaming workouts, which is a great alternative to the drudgery of the gym. Their goal is to help folks find a realistic, accessible routine that works for them — cutting out obstacles that may derail their progress.

Because Americans are as busy and sedentary as ever, with technology increasingly connecting the various components of their lives, exercising in this age of connectedness requires great will power and determination, despite its general importance to people’s health. Along with the obvious benefits of exercise and an active lifestyle are enhanced emotional wellbeing and even higher energy levels.

But going to the gym isn’t for everyone. Between work, school, parenthood, and so much more, fitting a workout in can be difficult and expensive. Looking for an alternative to a gym membership? These are some of the most important (and sometimes hidden) benefits of streaming your next workout:

1. It Saves Money

Chances are you’re already paying for internet service at home. Dropping your gym membership could save you hundreds of dollars per year. Think about all the things you could do with this extra cash. In case you’re still on the fence, just think about how many people sign up for and pay for a gym, only to work out for a month in January and then basically stop going.  Most of these people probably tell themselves they’ll start their gym routine again. This well-documented trend leads to people paying for a membership they don’t use. Instead of falling into that cycle of signing up for and then never using the gym, you could use this extra money to splurge on that paid yoga app you have been wanting to try. All you’ll need after that is a yoga mat. Read more

Set your fitness goals for 2020!

Go 4 Life suggests that as you start another year, it’s important to set firm goals for your physical fitness—you’ll be more motivated throughout the year. Goals are most useful when they’re specific, realistic, and important to you. Think about the following questions as you begin:

  • What can you do in the next week that will help make physical activity a habit?
  • Where do you want to be in the next 6 months? A year?
  • How are you doing a few weeks in? Check-in with your progress and celebrate your successes.

Many people find that having a firm goal in mind motivates them to move ahead on a project. Goals are most useful when they are specific, realistic, and important to you. Be sure to review your goals regularly as you make progress or your priorities change.

Download and use the Goal-Setting Worksheet to document where you want to be in both the short-and long-term.

STEP 1: Write Down Your Short-Term Goals

Write down at least two of your personal short-term goals. What will you do over the next week or two that will help you make physical activity a regular part of your life? Think about the things you need to get or do to be physically active. For example, you may need to buy appropriate fitness clothes or walking shoes. Make sure your short-term goals will really help you be more active.

If you’re already active, think of short-term goals to increase your level of physical activity. For example, over the next week or two, increase the amount of weight you lift or try a new kind of physical activity. No matter what your starting point, reaching your short-term goals will give you the confidence to progress toward your long-term goals. Read more

7 Best Home Remedies for Heartburn – How do they work?

Shilpa Ghosh, an editor at TheFitGlobal ( shared with Healthy Lombard that heartburn is the most common problem in the world. You can find 5-6 people in 100 at one single moment suffering from one or the other issue of intestinal burning sensation. Knowing clearly about heartburn symptoms and acid reflux symptoms is pretty tricky because there are a lot many types in it. And yet, this disease is resolved unscientifically allover the world. Let us explore the disease to gain a better understanding of what causes heartburn. There are efficient home remedies for heartburn relief with us to rescue you at the earliest and to be the safest.

What is Heartburn?

Heartburn is a misnomer that has a way different meaning than it is generally conceived. It is a burning reaction created due to acid reflux in the esophagus. When the lower esophageal sphincter(LES) fails to hold the stomach acid and food to re-enter the esophagus back in their path, the acid in the tract creates a severe burning sensation, often a pain in the chest too. This pain is the heartburn, which has got nothing to do with the heart functioning. Read more

Stay physically active to prevent falls and improve your balance

Go For Life shared that each year, more than 2 million older Americans go to the emergency room because of fall-related injuries. A simple fall can cause a serious fracture of the arm, hand, ankle, or hip.

But don’t let a fear of falling keep you from exercising and being physically active. Overcoming this fear can help you stay active, maintain your physical health, and prevent future falls. The good news is that there are simple ways you can prevent most falls.

One of the most important ways to prevent falls is to stay physically active. Regular exercise makes you stronger. Weight-bearing activities, such as walking or climbing stairs, may slow bone loss from osteoporosis. Lower-body strength exercises and balance exercises can help you prevent falls and avoid the disability that may result from falling. Read more

Hiking Essentials – Guide to staying safe and having fun!

It’s a glorious day!  You decide to take a jaunt at a nearby park and find yourself refreshed and feeling positive. That wonderful sensation is one of the many reasons that hiking’s popularity has grown, along with positive health benefits.

In this article David Hoyt, the Funder of shares with you a wealth of information that helps both beginner and experienced hikers alike. His goal is making your trek enjoyable while also keeping yourself protected.

What constitutes hiking?

Nailing down a definition of what constitutes hiking often depends on who you ask.

In the United States and Canada, a hike is a long, brisk walk along rough trails or even old cow paths. Meanwhile, in the UK, if you say “walking” you can be talking about backpacking too. The English call hill hikes “fellwalking” and in Australia, it’s called “tramping”!

If the linguistics weren’t confusing enough, then there are other factors.

When making your way through dense forest with undergrowth over more than one day, you’re bush-walking (or bushwhacking if the area is really close-knit). Africans call long-distance trail efforts trekking and returning back to the US hikes with camping bear the designation of backpacking. Read more

5 Ways Martial Arts Training Can Benefit You (and your kids)

Darren Mitchell, a Muay Thai enthusiast, fitness fanatic and writer for the Best Muay Thai blog, who has trained for several years at gyms all over the world alongside some world-renowned fighters and coaches shared with Healthy Lombard that practicing martial arts is a fantastic way to improve both physical and mental health, regardless of your age. From a physical point of view, the training can be a tough workout, plus it improves physical abilities such as speed, power, balance, and flexibility. From a mental point of view, it builds self-confidence, teaches kids new skills and expands their comfort zone.

Here are five ways martial arts training can benefit you and your children…

It’s great for fitness

Martial arts is a great way to improve areas of your child’s fitness that they may not train in other forms of exercise. Alongside the obvious strength, power, and speed, they also improve your flexibility, movement, and balance. When you practice martial arts, a lot of the movements have to be executed off a single leg, or they require extreme flexibility, which is improved through practice.

It keeps the weight off

A typical class can burn off up to 1000 calories, depending on the type of session. During the fitness element of a session, there’s strength and cardio work which keeps kids fit and fight obesity. In the skills and sparring work, there will be a high-intensity exercise that will keep them burning a lot of calories. Best of all, it’s so much fun that they won’t even feel like they’re exercising!

Read more

Avoid Backpack Pain

Rise and Shine shared that heavy backpacks go hand-in-hand with the return of the school year, and parents need to know how to help their children avoid the pain. While there are no studies showing that carrying a heavy backpack causes structural deformity to the back, kids with chronic back pain are predisposed to becoming adults with chronic back pain.

Warning signs that a backpack is too heavy

The National Safety Council, founded in 1913 by Congress to build awareness, training and share best practices on safety issues, has developed the following warning signs that a backpack is too heavy:

  • Change in posture when wearing a backpack.
  • Struggling when putting on or taking off the backpack.
  • Tingling or numbness.
  • Red marks.

A child’s backpack should not weigh more than 10 to 20 percent of the child’s body weight, according to a 2016 report by the American Academy of Pediatrics (AAP). Younger children and girls seem more susceptible to backpack-related pain, so parents may want to lean more towards 10 percent.

Children should also use lockers if that option is available. Parents can also talk to their child’s teacher and ask how they can help lighten the workload. Read more

MORE Great Apple Crunch Day Photos

Thanks soooooooo much for everyone’s support!




So many apples eaten on apple crunch day at St. John’s! WOW!



Thank you to the Lombard Westin Hotel for support Apple Ceunxh Day !!!!!!






SJ 6th and 8th grade students crunching apples on their field trip downtown. Thanks sooo much!

Easy Food Journaling Printable

Megan Darmody shared with Healthy Lombard that with the holidays approaching, balance and moderation are key. Regardless of which diet or lifestyle you follow, it’s helpful to consider what you’re consuming on a daily basis. How much of what you consume is mindless or on autopilot? Whatever your goal is—tracking what you eat and drink throughout the day helps identify how balanced your diet is.  

If you’re looking to make some shifts in your habits or routines, a daily food journal is one path to a more mindful way of eating. It helps you stay accountable by tracking patterns or gaps in your diet. You simply write down every detail of what you eat in a day, from your morning coffee to that midnight dessert. You can also include water intake or your workout for the day.


For an easy daily food journal, download or print the printable by Kitchen Cabinet Kings below. It breaks down every meal and has categories for calories, carbs, sugar to protein. You can hang it on your refrigerator if you work from home or save it to your phone for an easy log on-the-go. Read more