Create a Circuit Workout at Home For the Family

Don’t have workout equipment? No problem, a circuit workout is all you need.

It’s best if you keep it to 3-4 exercises, that can last anywhere between 30 seconds to 3 minutes. For a great workout try alternating between cardio and strength exercises. Repeat the circuit two to three times.

Some examples of cardio exercises:

  • Jumping jacks
  • Jumping ropes
  • Jogging or marching in place
  • Stair-climbing or step-ups
  • High knees
  • Mountain climbers
  • Star jumps
  • Burpees

Examples of strengthening and stability exercises:

  • Plank and side plank
  • Pushups
  • Sit-ups or crunches
  • Hip lift or bridge position
  • Tricep dips on a chair
  • Lunges
  • Squats or chair position
  • Wall sits

Have fun with it, write all the exercises on pieces of paper and pull out two cardio and two strength exercises each day.


Scource: American Heart Association

Take a breath . . . for stress/anxiety relief

When you are stressed or anxious, your breathing tends to be shallow and possibly irregular. Deep breathing is one of the best ways to lower stress in the body and it provides quick results. When you breathe deeply, it sends a message to your brain to calm down and relax. The brain then relays this message to your body. Breathing deeply allows for more carbon dioxide to enter your bloodstream which quiets down the brain and helps synchronize your breathing with your heartbeat.

Take a few moments to try these breathing techniques and feel the calming sense come over your mind and body.

Are you ready for some asparagus facts?

​*Click on the photo for more info on a heart healthy diet.

  • Asparagus is related to onions, leeks, and garlic.
  • It takes asparagus three years to grow from seed to harvest.
  • Oceana County, Michigan is the self-proclaimed asparagus capital of the world.
  • One of the most popular varieties of green asparagus is named after Martha Washington, the wife of George Washington.
  • California grows about 70% of all the asparagus grown in the United States.
  • More than 50,000 tons of asparagus are grown in California every year.
  • White asparagus comes from the same plant as green asparagus, but it is grown underground to block sunlight and prevent photosynthesis, thus inhibiting production of chlorophyll.

Monday Motivation

Not only is dancing FUN, it’s also a full-body workout & it’s excellent for your heart, balance & coordination. It can be a great creative outlet & also a great way to relieve stress. You don’t have to be a pro- simply turn on one of your favorite songs & get moving!

Action: Try dancing for 5-10 minutes in the morning before work or when you get home for a quick energy boost that doesn’t require a shower. If you like more structure & would like to turn it into a workout, pull up a dance workout video on YouTube & get groovin’!

Working from home? Think ergonomics

If you’re spending more time working at home right now, we want to make sure you have the right setup for spinal health and to limit aches and pains.

Now is the time to ensure your temporary at-home office is ergonomically correct. The term ergonomics applies to the relationship between workers and their environment, and involves arranging things in the environment so workers can use them safely and efficiently. Proper ergonomics in the workplace is the first step in reducing the likelihood of injuries.

Briotix, Norton Healthcare’s partner in workplace performance services, shares tips below that will keep you sitting up straight and getting through your self-isolation pain-free.

In addition, Briotix is offering a free 30-45 minute educational webinar to help you avoid potential injuries to your back, neck and wrists. The webinars will be Thursday, April 2 at 9 a.m.. The webinar could fill up, so please register early. Click here to register.

This program is not mandatory in any way. However, the goal of this program is to help you achieve better health.

Pets can better your health

Pets can be good for your overall health. Walking your dog twice a day not only can increase your fitness level, but pets can relieve stress, lower blood pressure and cholesterol levels.

Stuck in the house? Our pets can be our social support and boost overall happiness and well-being. Not only is having a dog can increase your physical activity, but is also important in their daily health as well. So if you have a dog, do you both a favor and commit to at least two walks a day. If you are just starting out and can’t handle a 30 minute walk then commit to two ten minute walks and then trying increasing every few days. You will both thank each other!

How to stay active in the outdoors this weekend

This weekend calls for some great weather!

Getting outdoors is a great way to boost your mood & give you & your family something to do during this time.

According to an article from the University of Minnesota, exposure to nature, “reduces anger, fear, and stress and increases pleasant feelings. Exposure to nature not only makes you feel better emotionally, it contributes to your physical wellbeing, reducing blood pressure, heart rate, muscle tension, and the production of stress hormones.” (https://www.takingcharge.csh.umn.edu/how-does-nature-impact-our-wellbeing)

If the weather allows it, get outdoors & connect with nature today! This doesn’t have to involve a long distance run or even leaving your backyard. This can be as simple as laying outside on a towel & listening to music, doing some light stretches in your backyard, or playing catch with your children. A little time with nature to recharge & reset can truly make a difference!

Get in physical activity any time

Any movement you can do throughout the day counts! You might have to be more aware of the amount of time you are putting in and making a weekly goal can help you acheive this. Being active while at home can help you keep your home life in balance and creating routine can be good for the whole family. When the weather is nice get outside, fresh air and a little vitaman D is good for everyone. The family can go for a walk, plant some flowers, clean out the garage or even wash the cars.Can’t get outside? Here are some ideas from the American Heart Association:

Family chores. Have the whole family helpout in daily chores, vacuum, fold laundry, take out the trash, walk the dog, etc.

Dance sessions are always fun! Have everyone pick out a song to dance to and get moving.

Limit the screen time. Take a walk or play a game.

Find a workout video online. Have the family join in, have activites they can do too.

Pets need physical activity too. Throw a ball or stick for the dog to fetch. Lead the cat on a string chase around the house.

Keep exercise equipment out where it can easily be used for a quick workout.

Scource: American Heart Association

Spicy Sloppy Joes

Here’s a one-dish meal that makes for easy cleanup! It’s a quick, nutritious version of your childhood favorite, Sloppy Joes. Note: If you are feeding kids, you might want to decrease the spiciness by using original Rotel.

SPICY SLOPPY JOES

  • 1 lb ground beef
  • 1 red bell pepper, diced
  • 10oz can hot diced tomatoes with jalapenos, un-drained (hot Rotel used)
  • 1/2 cup frozen corn
  • 1/2 cup ketchup
  • Cooking spray
  • 6 Whole wheat buns

Ingredients

Directions

  • Cover large skillet in cooking spray
  • Together, over medium heat, brown meat and cook bell pepper
  • Drain
  • Add corn, tomatoes, and ketchup. Stir and cover
  • Cook covered for 10 minutes
  • Serve on whole wheat buns

Enjoy!

Get your blood flowing with this short workout video!

Fitness is something you can sneak into your busy schedule of work, family and other commitments.  Your body and mind will thank you for doing this 10 minute workout video brought to you by our Norton Healthcare Y @ Works and the YMCA of Greater Louisville.  No equipment is needed to perform the exercises and you will benefit by getting your heart rate up to build cardiovascular fitness.  Other benefits include improved muscular strength and a nice release of accumulated stress and anxiety.  Find a small space in your home or work area and treat yourself to some “me” time.  You deserve it!