20 Lazy-Girl-Approved Fitness Hacks

I'm lazy shared this advice in POPSUGER:

Can’t seem to make it to the gym these days? Stop with the excuses, and let these 20 lazy-girl-approved tips keep you on track all season long.

Keep it short: Always opt for a short and intense workout over a longer one where you don’t push yourself. HIIT it, then quit it.

Get it out of the way: Start your day with a workout so you don’t have a chance to skip it later. This one is great for all the procrastinating lazy ladies out there.

Two birds, one stone: Cardio and strength training don’t have to happen separately. Combine them in one workout like this 30-minute printable for a killer workout.

Hit the floor: Yes, you can lie on the floor and still get an awesome workout. These lazy-girl-approved moves are proof.

Double TV time: Your commercial breaks are mini workouts that add up after an hour or two of your favorite shows. Try this three-minute workout the next time you want to binge on the tube.

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June is Dairy Month

whitepaperstudentleadershipIt’s June Dairy Month and this year marks the 100 year anniversary of the National Dairy Council®(NDC), the non-profit organization funded by the national dairy checkoff program that is committed to nutrition education and research-based communications. To celebrate this anniversary, Midwest Dairy Council is offering nutrition education materials at no cost, while supplies last. Order your nutrition education materials now!

Check out the latest GENYOUth Report, Empowering Youth: Students as Change Agents for Wellness in School and Communities, which features research, insights and stories from, and about youth, who together with their peers, and caring adults, are improving nutrition and physical activity in schools and communities.

Scary Things That Happen When You Don't Get Enough Sleep

sleepingPOPSUGAR saved that we only spend a third of our life actually sleeping, but the art of catching z’s can rule the majority of our lives. Between figuring out our circadian clock, juggling work and home, and battling insomnia-inducing factors, we can’t get enough of perfecting our sleep routine.

And we have good reason. Not getting enough sleep can lead to a multitude of not-so-great things. Why is sleep so important? Here are 10 consequences of not getting enough sleep.

  • You’ll eat more. Three-hundred calories more, to be precise. A recent study found that sleep-deprived subjects, when allowed to eat whatever they wanted, ate more than when they had a full night’s sleep, even though they stuck to their normal eating schedule.
  • You may not live as long. Researchers may have found the secret to long life — a study found that women who slept fewer than five hours a night were less likely to live as long as those who got more.
  • You’ll weigh more. Logically, if you are regularly consuming more calories every day it stands to reason you may weigh more, but the weight gain is not only caused by what you consume. Not enough sleep also causes stress on the body.which triggers it to slow metabolism and store fat.
  • It shrinks your brain. Researchers found that chronic insomniacs had smaller, less-dense brains, which affected crucial parts of their neurological systems like decision-making.
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June 21 is International Yoga Day

The United Nations has declared June 21st as the first ever International Yoga Day. So if you have been thinking about practicing yoga, what better time to start. With yoga, the proof of the pudding is in the eating. Don’t think that you’re too stiff or too weak, too fat or too old, or too sick to practice yoga. Yoga has something for everyone and anyone can begin to reap the benefits of this wonderful time-tested practice. Practicing yoga postures regularly strengthens our muscles and bones and increases our flexibility. It benefits all the systems of the body. It’s good for the heart and lungs. The poses help improve digestion and elimination, leading to better health overall. Within a very short time, you’ll notice that you just feel better. You may also notice that you sleep more soundly, have greater stamina and more energy.

So to get started, join Wai Lana in this yoga session:

Brush up on Stroke symptoms and awareness

Edwards-ElmhurstlogoEdwards-Elmhurst Health Care shared that maybe you were gardening and suddenly felt a little dizzy, lost your balance and coordination, or had trouble walking.  Maybe you were shopping and had difficulty with your vision.  Or maybe you had numbness or weakness in the face, arm or leg, especially on one side of the body, confusion or difficulty speaking or understanding speech.

If you’ve experienced these symptoms and they weren’t long lasting, you may have had a transient ischemic attack (TIA) or a stroke that lasts only a few minutes.  A TIA occurs when the blood supply to part of the brain is briefly interrupted.

Act FAST and call 911 immediately at the sign of a stroke.

F – Face: Ask the person to smile. Does one side of the face droop?

A – Arms: Ask the person to raise both arms. Does one arm drift downward?

S – Speech: Ask the person to repeat a simple phrase. Is their speech slurred or strange?

T – Time: If you observe any of these signs, call 911 immediately.

Many people ignore TIAs, which can be a big mistake.  First, there’s no way to tell if it’s a TIA or a stroke that’s causing the symptoms and second, about one-third of the people who’ve experienced a TIA suffer a stroke at some later time.

The most important risk factors for TIAs and strokes are high blood pressure, hyperlipidemia, cigarette smoking, heart disease, carotid artery disease, diabetes, family history of stroke and heavy alcohol use.

Treating underlying risk factors by making lifestyle changes such as eating a healthy diet, maintaining a healthy weight, exercising, not drinking alcohol, and quitting smoking can reduce the risk of TIA and stroke.

If you have any of the symptoms of TIA or stroke, don’t wait to see if they go away.  Get help immediately.  If you think you’ve already had a TIA or to assess your risk of stroke, speak with your physician.

You can also find out if you’re at risk for stroke at www.healthydriven.com/risk-assessments


Registration for 2015 Flat Apple Begins June 1 st

DSCN1017Healthy Lombard is once again sponsoring the “Flat Apple” Summer Activity. The purpose of Flat Apple is to encourage youth to make choices that encourage healthy lifestyles through education, promotion of exercise and supplementing physical education programs during summer vacation.

Participation for children in the community ages 4-14 is easy. Parents can take the following steps to help their students participate:

  1. Register your child in the FLAT APPLE PROGRAM using the link in the banner at  the top of this page.
  2. Participate in a Healthy Lombard Hot Spot Event. – Throughout the program, Healthy Lombard will host “Hot-Spot Events” that encourage summertime group exercise activities for children. When you participate in the event, you will earn one (1) apple bite (ticket). Each “bite” provides the participant an opportunity to enter the drawing to earn a valuable prize for their healthy habits.
  3. BE HEALTHY AND HAVE FUN – The 2015 Healthy Lombard FLAT APPLE PROGRAM will kick-off June 12, 2015 with the Dash For Ash 5K Fun Run supporting the Outreach House. The FLAT APPLE PROGRAM will conclude on September 19, 2015 at the Sky Centers Challenge. Raffle prizes including a bicycle, electronics, and gift certificates to Lombard businesses will be drawn and given away at the final event

“The Flat Apple program is an easy way to have fun this summer and spread the message that, if we are going to curb Childhood Obesity, everyone needs to be involved,” said Healthy Lombard founder and CEO Jay Wojcik.


The Healthy Lombard Board of Directors encourages all Lombard children between the ages of 4 years old and 14 years old to TAKE A BITE OF THE APPLE FOR A HEALTHIER YOU!


runnerWith spring in full swing, coach Robin Arzon has a few tips for how you can jump right into a fresh fitness routine!

Start where you’re at, not where you WANT to be. This is essential for avoiding injury and unrealistic expectations. If you haven’t been working out, you haven’t been working out. That’s okay. Be honest with yourself. Start with the first step, not what your PR was a year ago. You’ll get there. Overuse injuries are no way to get to your fitness goal.

Reinforce your training pyramid. Training plans are a pyramid– now’s the time to build your solid base. Gradually increase your weekly mileage by 10% per week. For example, if you’ve been running once or twice a week for 30 minutes throughout the winter, take it to no more than three to four times a week for 30 minutes until you build your base. Once you have a base of easy miles, you can fold in speed, stamina, and long runs. Adding speed work too soon can risk injury. Be easy!

Have you been beasting training all winter? Salute. Take advantage of your consistency and mix it up! It’s a long road of summer training to fall marathons, so spice up your routine and come for a ride with me at Peloton!You can’t out-train a bad diet. Eat like you love yourself. Fuel for greatness at least 80% of the time. The other 20% can be for food porn and other ratchet activities.

Have you been beasting training all winter? Salute. Take advantage of your consistency and mix it up! It’s a long road of summer training to fall marathons, so spice up your routine.


Watch out for mosquitoes as warmer weather arrives

mosqutoMosquitoes are likely to become plentiful as warmer weather arrives and DuPage County residents are encouraged to protect themselves from mosquito bites and the risk of contracting West Nile virus (WNV).

The DuPage County Health Department is again using the Personal Protection Index (PPI) widget on its website, which is an easy-to-understand alert system that informs the public about the risk of contracting WNV, as well as the steps that should be taken to protect themselves and their families.

Residents may also report dead birds using a simple form on the Health Department’s website:

http://www.dupagehealth.org/dead-bird-sighting. Dead birds can often be an early sign of the presence of the virus in the environment.

The PPI widget provides residents with a real-time snapshot of WNV activity in the county, which ranges from zero to three, zero meaning there is no risk and three announcing a high level of risk with multiple confirmed human cases of WNV. The widget is based on guidance from the Centers for Disease Control and Prevention and the Association of State and Territorial Health Officials. Residents will be able to see the PPI widget by visiting the Health Department’s website.
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