Working out at home

Jennifer Dawson, the Content Manager for a small health and wellness site, shared with Healthy Lombard that when you come home after a long day at work, it can be difficult to motivate yourself to exercise when the couch looks so comfy. But there are so many health issues stemming from a sedentary lifestyle, such as increasing the risk for certain cancers and contributing to anxiety and depression. This is why it is all the more important to develop a home fitness routine that will motivate you to be aware of your health in a fun way.

In order to inspire yourself to work out at home, the key is to make it an enjoyable activity rather than something that you dread. The truth is, you are the only one who has power over how you look and feel. Instead of spending money on an expensive gym membership, become your own personal trainer by adopting these at-home fitness techniques.

Add Fitness to Your Everyday Chores

Besides doing an at-home workout routine like P90X, you can easily add simple workouts to common activities that you already do around the house each and every day. No matter what you’re doing, you can turn any household chore into an opportunity to exercise. Washing the dishes? Do some calf raises while scrubbing in the sink. Loading the laundry? Do standing pushups against the machine in between armfuls.

Another easy way to add exercising to your routine is to remember to mix relaxation with fitness. If you plan on watching television for a half an hour, make sure you get up after the show has ended and do some lunges or jumping jacks. Treat it like a rewards system for yourself. Before long, these tiny exercises will add up to make you more physically fit without disrupting the at-home routine that you’re already used to.

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A Workout that you will enjoy doing!

Health concept

Imagine a world in which you learn something is good for you and immediately find the motivation to follow through with it. Say, exercise. What a dream, right? No one’s disputing the fact that regular exercise leads to healthier bodies and happier minds. However, so many of us still find ourselves in and out of workout routines, skipping our morning run for a few extra minutes of shut-eye, and feeling frustrated when we realize we’re back where we started, huffing and puffing after a few weeks away from the gym.


So, how do we get out of this start-and-stop rut? A recent study at Iowa State University shows that people are more likely to continue exercising if there is something intrinsically rewarding about the process. This could be something physiological, like the endorphin rush, or it could be the quality time you spend with a friend in the same workout class as you. It takes time for your mind to recognize this reward, but once you’ve created a habit of working out, you won’t have to think about whether or not to work out—you’ll simply prefer to do so.


In starting a workout routine, it’s important to find something you’ll enjoy that is also beneficial to your body and mind. A good place to start is cycling. (Full disclosure: cycling has always been one of my favorite workouts because you can sit, instead of standing like you do when running. Whatever gets you out the door, right?) Cycling has a number of benefits, including:


  • It’s low impact. You’re not pounding the pavement, and thus, are not stressing out your bones.
  • It’s fun. Remember when you first learned to ride a bike? After you crashed into the bushes a couple of times and finally went soaring? The feeling of cycling, whether indoors or outdoors, resurrects that elation you felt the first time your dad let go of the handlebars.
  • You’ll have increased cardiovascular fitness and muscle flexibility with regular cycling. Sign me up.
  • Cycling regularly will improve your posture. When you cycle, you’re working out all the major muscles in your body, including those core muscles that hold up your spine. You probably won’t even notice you’re doing it.
  • Your bones will grow stronger. The prevalence of osteoporosis is on the rise, as people are continuing to live longer. Consider how grateful you’ll be when you know you’ve done what you can do prevent this.
  • People who cycle regularly have lower levels of fat. Need I say more?
  • Regular cycling can lead to decreased levels of anxiety and depression. Over and over studies have proved that people feel better when they’re exercising. It’s the least you can do to improve your mental health.

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Today is National Family Health & Fitness Day

The 21 st. annual Family Health & Fitness Day USA is a national health and fitness event for families, set for Saturday, September 30, 2017. (always on the last Saturday in September.)

The event’s purpose is to promote family involvement in physical activity, one of the goals of the U.S. Surgeon General’s Report on Physical Activity and Health.

Yorktown Mall has planned some special events in honor of National Family Health & Fitness Day so grab the kids, a mat and your water bottle for a day full of free fitness classes in Center Court!

9:00 AM | Fit4Mom | This sweat session is perfect for the whole family — don’t forget the strollers!

10:00 AM | 2XL Strength & Fitness | Learn about proper technique in strength training! These tips and tricks are perfect for everyone — from teens and elderly, to athletes and families!

11:00 AM | Orangetheory Fitness | Join in on this functional full-body workout while learning about correct muscle movement!

12:00 PM | The Barre Code | Target all of your muscles and break a sweat to some of your favorite music tracks!

1:00 PM | Orangetheory Fitness | Join in on this functional full-body workout while learning about correct muscle movement!

Click here to RSVP and tag your friends on Facebook!

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Junk food: Eating for two while Lactating leads to Obesity

College of DuPage Nursing Student Syeda Tariq researched that according to the CDC (Centers for Disease Control), at least one in five children in the US between the ages of 6 to 19 years is currently obese. The rate of childhood obesity since the 1970s has at least tripled, 1 and recent research suggests the time for prevention begins during pregnancy. Dr Stéphanie Bayol from Science Daily, found that consuming large quantities of junk food during pregnancy and/or while breastfeeding may impair normal appetite regulation and encourage the desire for junk food in the offspring. According to the CDC, an extra 300 kcal/day are recommended during pregnancy, and 500 kcal/day while breastfeeding, however, this is not the time for binge eating or consuming junk food. These temptations are relatively normal due to hormonal changes or a lack of knowledge regarding healthy food choices, but unhealthy eating at these crucial times in the child’s life may contribute to childhood obesity. Research also indicates that obesity during childhood may lead to obesity as an adult and increase the likelihood of high blood pressure, diabetes, asthma, sleep apnea, bone and joint complications, or even cancer. Obese children may also suffer from self-esteem issues resulting in social isolation, depression, or bullying.

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Top 5 Exercises to Increase Height For Kids

Gregory Brown, a chief editor at, shared that if you have a child, you need to prioritize for him to grow healthy and strong. What we want for the child is to start making fitness a habit. We need to teach them that sleep is important, eating is the way to go and grow, and exercising is just as fun as playing with your friends. We can always teach kids how to live in the fitness world by having fun and breaking a sweat.

It is a saying that when you put yourself in physical stress all the time while you are young, your growth spurt will lessen. It is time to put that nonsense to rest. We are going to show you Exercises that will allow your kids to get taller, and make them grow up healthier each day. We are going to take it easy, and see how the children will have fun while getting their fitness fix.

Exercises For Kids

What we are going to see on this article are exercises that you can do anywhere and anytime. They are functional movements that can be done under time-controlled pace. Think about as a High Intensity Interval Training without the “High Intensity.” What we will focus on is for the children to have fun, and not make them feel groggy or tired. The youth are always full of energy, and they can do this every single day before or after they go to school.

  1. Jumping Jacks

In any fitness center you go to, you barely see people do the Jumping Jacks. It is one great warm-up movement to get your blood running about. For Kids, it is all about stretching their arms, legs, and spine.

  • To perform this, jump and spread your limbs wide open, but not sudden to avoid any injuries.
  • You can clap at the top of your head, or just fully stretch out your arms above your head.
  • While the limbs are spread out, the legs should be beyond hip-width apart.
  • Then, back to standing tall.

It is such an easy warm-up, yet it is fun to do for kids. You don’t need any equipment, but a decent amount of space for you and your kid to move around.


  1. Hanging on The Playground Bars

It is also a great chance for you and your young one to have a bonding session. Just guide your child through the Jungle Gym bars. The reason for them to do it, is to have the same purpose of stretching their limbs and spine. You don’t need to do it on a daily basis. Just be cautious of your child’s surroundings to avoid hurting the others. It is one of those exercises that you can do on a DIY Pull-Up Bar if you have one at home.


  1. Squat Jumps

Another functional movement that is applicable to any demographic available. Tell your child or your younger sibling that even strong athletes do it to motivate them to exercise with you. Studies show that, jumping can boost your child’s growth and bones. It is the reason that some kids want to play basketball, so that they can grow as tall as the professionals that we see on TV.

  • Just tell them squat down, like how they would sit on a chair,
  • Then, jump as high as you can and repeat the process.

Tip: add a game to it such as, “


4. Stretching Movements

When you get to wake your kid up in the morning, try to ask them nicely to try and reach their toes. It will lengthen their hamstring muscles, and get a good stretch to their healthy spine. It is a good practice to get their mobility done. Then, after they try to reach for their toes, make them reach for the ceiling and tell them to reach for the sky.

Since there isn’t much movements involved besides stretching, accompany them while you are at it. On the first days, they might not be ecstatic to do it, until they get curious and do it with you.

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How to Prevent Strength Training Injuries

Lou Schuler wrote for Tivity Health’s Silver Sneakers  shares the following insightful story:

The kid flying around the gym was in fantastic shape, no doubt about it. After lifting, jumping onto a stack of boxes, and running sprints while pushing a weighted sled, he barely looked like he was breathing hard. I’d guess he was 20, one-third my age, and as I watched him, all I could think of was how many parts of my body would explode if I attempted his workout.

It’s a lesson I learned the hard way—several times. All it took was a knee injury from jumping, pulled muscles from sprints, an injured elbow from lifting fast, and worst of all, a back injury from the time I continued lifting heavy weights even though I knew something was off that day.

You can learn from my mistakes, and from the advice of my friend Chad Waterbury, D.P.T., a physical therapist and veteran personal trainer based in Santa Monica, California.

“Any injury is avoidable,” Waterbury says. The trick, as I know all too well, is to understand what not to do before you do it.

Start by checking with your doctor before beginning a new fitness program. Then, follow these tips to ensure that avoidable injuries are actually avoided. Read more

Are We Poisoning a generation of children?

Jill Skurnowicz, RN, BSN, MS, CRNA, ND candidate would like to share the following thoughts with Healthy Lombard visitors:

Welcome to the new normal. The new normal consists of a world where one in six children suffer from some form of developmental disorder ranging from mild disabilities such as speech and language impairments to serious developmental disabilities, such as intellectual disabilities, cerebral palsy, and autism.1 An estimated 9.6 million of today’s children (13.1 percent) under the age of 18 suffer with asthma.2 Today upwards of 20% of children are effected by Atopic Dermatitis also known as Eczema.3 8% of children have food allergies; milk and peanuts top the list.4 Obsessive compulsive disorder occurs in 1-3% of today’s children.5 The new normal consists of a world where chronic disease and disability plague America’s youth.

American children are the most highly vaccinated children in the world yet they are among the most chronically ill and disabled. “Six in every 1,000 babies born in the U.S. died at birth or in the first year of life in 2013, triple the rate of Japan or Norway, double the rate of Ireland, Israel and Italy.”6 The overall U.S. infant mortality rate is about 42% higher than the comparable country average. “Washington DC, the nation’s capital, also has a much higher infant mortality rate than 34 other capital cities around the world. Babies born in Prague; Tallinn, Estonia; Bratislava, Slovakia; and Warsaw, all have a better chance of survival than children born in the U.S. capital.”6

The question to ask with these statistics is why? Everybody has a toxic tipping point. I am going to dare to spotlight the obvious elephant in the room. We are constantly being exposed through the air we breathe, the water we drink, the food we eat and the toxins we are injected with to a chemical onslaught with unknown consequences.

Let’s begin with pre-conception. This generation of mothers are the most vaccinated in the history of the planet with dangerously high levels of toxic metals and environmental herbicides stored in their bodies. Most heavy metals and toxins are stored away in fatty tissue. The brain is one of the fattiest organs in the body. The brain is 60-70% fat. When the mother is pregnant the heavy metals and toxins that she has, readily cross the placental barrier into the developing organs and systems of her vulnerable infant. Remember that the delicate barrier protecting a child’s brain is not yet formed to protect it from the chemical onslaught. Immediately after birth, within 24 hours, the baby is injected with 250 micrograms (mcg) of aluminum, a known neurotoxin. At birth the child also receives a Vitamin K shot which has either Polysorbate 80 that is used in drug delivery systems to open the blood brain barrier or Benzyl Alcohol that damages the underdeveloped liver of the neonate and has led to elevations in bilirubin and liver damage. Could this be why there is such an increase in neonatal jaundice requiring children be placed under the Bili lights in the nursery in record numbers?

Most people are under the impression that vaccines are safe and effective because they falsely assume that the vaccine contains only the antigen mixed with an inert substance like saline or water. They also assume that the vaccine schedule has been tested thoroughly. However, it has never been tested in its entirety as given. Certain individual vaccines have been mildly tested for short durations but the entire vaccine schedule of toxic ingredients has never been tested together. Every parent should be requesting and reading the actual package insert of each vaccine from the manufacturer where the excipient materials and adverse events are documented by the manufacturer.

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Learning to balance school and sports

Lurie Children’s Hospital of Chicago shared with the Daily Herald Newspaper that as another school year gets under way, kids’ sports teams are also kicking back into full gear.When activities and school work start competing for your child’s attention and time, it can be overwhelming to balance it all.

While the benefits of playing sports far outweigh the negative aspects, according to Dr. Rebecca Carl, an attending physician in the Institute for Sports Medicine, there are certain precautions that all parents should take into account as they sign their kids up for another year of practices and games.

Keep the main purpose of sports in mind

Organized sports are meant to be a way for kids to stay fit and socialize with their peers. For the most part, they’re not meant to be training for careers in professional sports.

Some teams focus on building skills, not necessarily winning games or going to tournaments, which often can become the main objectives for many travel teams.

Consider what type of team is best for you

Getting involved in more than one sport is good

Keeping a check on the competitiveness of your child’s sport can make it easier to help them split their time between a few different activities.

“Sports specialization,” which occurs when kids play just one sport year-round, can lead to injuries for young athletes.

When a child specializes in one particular sport early on, they use the same muscles and joints repeatedly. Kids are at risk for certain types of overuse injuries because their developing skeletons are vulnerable to growth plate injuries.

As the demands on kids to play one specific sport more frequently increase, so does the rate of injury.

To head off overuse injuries, Dr. Carl recommends that kids participate on no more than one team each season, though it’s OK if seasons overlap a little.

They should also have one to two days a week to rest without any practices or games.

“Children who are involved in competitive sports every day of the week aren’t just at risk for overuse injuries. They’re also at of risk burning out,” says Dr. Carl.

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Where Does Fat Go When We Lose It?

MICHAEL DE MEDEIROS asks for POPSUGAR, Where does the fat go when we lose weight? Do the fat cells burst and flush out? Do we expel it during bathroom breaks? Do little fairies fly in at night and swipe away all that unwanted jiggle? Let’s get into the science, dispel some myths, and answer some (fat-)burning questions.

First of all, there is a difference between weight loss and fat loss. Weight loss is an overall decrease in the number on the scale. This could be from water loss, muscle loss, fat loss, or even getting a drastic haircut (and no, we’re not referencing your bangs in high school). Fat loss, however, is the amount of body fat we lose, and this is done when the body burns off more calories than it consumes in a given day.

According to certified personal trainer Heather Neff, “To lose fat, you need to rev up your metabolism with plenty of exercise and good nutrition.” But you can’t live without fat. It’s as indispensable to your body as muscle, blood, and bone!

Sounds crazy, right? The truth is that fat doesn’t make you fat, as many have been led to believe; “it helps to burn fat and aids in so many body processes,” Neff said. Fat is the delivery system for hormones. It is essential for brain function, muscle growth, and so much more. Now before you jump for joy on the way to the nearest Dunkin’ Donuts, I have the unenviable task of making it clear that we’re talking about healthy fats that can be found in foods such as avocados, eggs, lean meats, organic dairy, nuts, seeds, bananas, and others.

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