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Category: Wellness

Get Back On Track

by Alex Awve, Fitness Director and NSCA-CSCS Certified Personal Trainer

We all slip from time to time! Progress isn't always linear and when we're working towards goals, it's expected that there will be occasional setbacks. Don't let your setbacks stop your from reaching your goals! Here are ten tips for getting back on track!

1. Only eat when you are feeling hungry (wait until your stomach is growling but not until you are starving). If you wait until your body goes into starvation mode your body will not burn as many calories...

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Eat Less, Move Less

by Tad Taggart, ACSM Personal Trainer

Many people in the fitness community fall into one of two categories. The first category is filled with those that view their time at the gym as a necessity. These people feel energized, refueled, and fulfilled by their trips to the gym. A missed session would make for an incomplete day. The second category dreads every workout. The trip to the gym is a box to check off on the “to-do” list, and the workout is anticipated to be long, painful, and unpleasant. These categories are not necessarily distinct from each other. Rather, these categories fall on opposite sides of a spectrum. Regardless of which side of the spectrum you feel you typically fall, it may benefit your fitness journey to consider the following...

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Finding Joy

by Amy Xiong, Yoga Instructor and Western Membership Director

In the craziness of life, I often forget to be joyful and to find or be reminded of what brings me the most joy.
The past year has caused worry, anxiousness, stress and so many other emotions. We’ve had to navigate the unknown even more than normal.
It always leaves me feeling somewhat numb and just going through the motions of daily life. I have to remind myself to only control what I can, and that is myself and taking care of my family.
That’s where we need to come back and be present.

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Masking in the Gym

by Andy Gaustad, MS, NSCA-CSCS Certified Personal Trainer

Let's face it. Nobody likes wearing masks all day. They can be uncomfortable, hot and sweaty. But...we're all in this pandemic together and so close to getting through, so we need to keep working together towards common goals so one day masking can be just a memory!

Working out is difficult enough, let alone wearing a mask while doing so. Due to our state mandate and wanting to follow public health recommendations for the safety of our community, we’ve required members to wear the masks to help reduce the spread of COVID-19. Just like we’ve done at the beginning of the pandemic to where we are today, we’ve had to adapt and grow with changing policies and knowledge we've all gained throughout this pandemic. We’re learning ways to cope with the masks to make sure we get to the gym, stay strong and stay healthy.

Here is the rundown on why masking at Western is so important and how you can help keep your community safe...

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Put the "WE" in Wellness

by Katie DuBois, Corporate Wellness Director

I’ve never been one to set New Year’s resolutions. “On January 1st, I’m going to...”, nope. Not me. I know myself too well. I’ll set too many goals, or too big of a goal, and fail. I’ve always just let the New Year come and continue on, taking it day by day as I usually do. But this year feels different to me, does it for you too? These past few weeks I’ve found myself spending many moments reflecting. Reflecting on where we’ve been the past 10 months...what has happened, how we’ve changed. It’s been A LOT of change. For all of us. Our jobs look different, our businesses look different and the way we interact is REALLY different. But one thing I’ve recognized that has remained the same is our CONNECTION.

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S.A.D. | Seasonal Affective Disorder

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

What is S.A.D.? A type of depression that corresponds to the changes in the seasons. For most people, this starts in fall and continues throughout the winter months. This usually starts and ends at the same time each year when the seasons change. As the season progresses, your symptoms may progress as well. Seasonal affective disorder occurs more often in women than men; also, it occurs more often in younger adults than in older adults. But it can affect anybody at any stage in their life! What may increase your risk of S.A.D.?

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"Fall"ing Into a Wellness Routine

by Jamie Burich, Wellness & Recovery Director

Here we are in September and fall is in the air! The days are slowly losing sunlight. School is back in session. Pumpkin spice everything is popping up everywhere we look and our favorite oversized sweaters are being pulled out of storage. Long summer weekends are a thing of the past but the sun's wrath still lingers on our delicate skin. Dark spots appear on our faces that weren't there 3 months ago. You tell yourself, but I used sunblock, I mean, I mostly used sunblock. Maybe I forgot the sunblock a few times? It’s too much hassle to put the sunblock on. I’ll do better next year. This is me and so many other people I know. We are well-intentioned at the beginning of summer, and then we lose steam when it comes to our personal well-being as the summer goes on...

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Strategies for Dealing with Stress

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

With so much uncertainty in the world right now, you might be more aware of your stress levels now more than ever. The world is simultaneously going through a global pandemic and significant social and political upheaval, plus many of us are still dealing with big changes in lifestyle, like working from home, facilitating virtual learning for kids, and continuing public health precautions like limiting our interaction with friends and family which can take its toll on us mentally and emotionally. Stress is inevitable, even in the best of times, but how you look at stress determines how it will affect you. Take control of the situations in your life you have control over, find what works best for you, and find a stress management routine to create a healthy relationship with the stressors in your life.

Here are some healthy ways to cope with stress...

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Mental Fitness

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

We tend to focus so much on our physical fitness but do you ever focus on your mental fitness? Your brain needs exercise just like your muscles do. You can become more mentally strong, healthy, and fit at any age! You just need time, practice, and consistency. Here are 10 ways to start focusing on your mental fitness today!

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Questions to Ask Yourself for Personal Growth

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

The average person thinks 12,000 to 70,000 thoughts a day. And we tend to judge and blame others much more harshly than we do ourselves. We all have our own beliefs, thoughts, and purpose that build our identities, so questioning ourselves can be uncomfortable. No one said change was easy, but it is almost always worth it. The following questions will challenge your purpose and beliefs and may be tough to answer. If you honestly answer them, hopefully you will be able to go forward and make different or better choices in the way you think and act.

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Yoga: Start Where You Are

by Amy Xiong, Yoga Instructor

Have you ever thought about trying yoga but aren't sure if it's for you? We all have excuses of why we shouldn't try it or how inflexible we are. There are so many benefits as to why you should practice yoga. Follow yogi Amy Xiong in this yoga flow video and learn about all the benefits of yoga!

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Staying Active in the Summer

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

Are you looking to mix up your fitness routine this summer? Being active for 60 minutes can be fun if you find activities you enjoy. Even get your kids involved in the summer activities planning!

Here are some fun ways to stay active this summer:

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Welcome Back!

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

As Stay at Home Orders are being lifted and businesses are starting to reopen, you might be thinking of your return to the gym. We are all so excited to see you when our doors open on May 26th! We hope you have been staying healthy and taking care of yourself during this pandemic. Before you return, Western Personal Trainers and Group Fitness Instructors would like you to keep a few things in mind as you head back to the gym.

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Mental Health Awareness Month

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

We all face challenges in our lives that can impact our mental health, and everyone experiences something different. Mental health conditions are more common than you may think. Some people don’t like to talk about them or might be scared to. But you are not alone...

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Happy Earth Day!

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

Earth Day is celebrated annually on the 22nd of April. And this year marks 50 years of Earth Day! In 1970 the idea for the first Earth Day was proposed to have one day to focus on the environment. Each action we do can either help or hurt our planet. Many unfortunate events happen to our Earth: using plastic, oil spills, pollution, and wiping out forests. And our Earth needs us now more than ever.

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Little Bodies, Big Feelings

by Kaila Paar, Western Childcare Director

We want to make sure everyone is staying healthy and well, including the youngest in our Western community! This time is odd and uncertain for us all! But how many of us have had a deep conversation with our kiddos to see how they are doing through all this? This is new for them too! A LOT of their daily habits, activities and joys have been totally flipped upside down!

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Stress & Humor

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

April is National Stress Awareness Month and National Humor Month. What a perfect pair! National Stress Awareness month began in 1992 to bring attention to the health risks associated with stress and strategies for coping with it. Stress is not always a bad thing and we also cannot get rid of it completely. It is a normal reaction to everyday pressures we face, but it can become unhealthy when it upsets your day-to-day functioning. There are several types of stress we face at different times in our lives. Everyone has their own unique stressors, and everyone handles stress in different ways. So, what works for one person might not work for the next.

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NEAT

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

Even when you are not intentionally exercising, you are still burning calories. Whether you are folding laundry or sitting in a chair jiggling your legs. That is NEAT.
Non-exercise activity thermogenesis (NEAT) is the energy you expend for everything you do that does not involve sleeping, eating, or exercise. NEAT is just one of the four components that makes up your metabolism.

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The Dimensions of Wellness

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

What does wellness look like to you? Most people associate wellness with physical and mental wellbeing, however, there is more to wellness than that. In my practice as a Health Coach, I approach wellness with eight different dimensions that I guide my clients through to find their balance. Each wellness journey is unique, so being able to assess all dimensions of wellness helps my clients be the best version of themselves. Read on to learn about the eight dimensions...

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Sleep Awareness Month

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

National Sleep Awareness Month is observed in March annually. This is a great opportunity to stop and think about your sleep habits and how to improve them. Also, the second Sunday in March is Daylight Savings where we get to “spring ahead” and advance our clocks one hour. “Spring ahead” and “fall back” may affect you more than you know, so it is important to be aware of your sleep and your health. How have you been sleeping lately? How much sleep are you getting? What is the quality of your sleep? How is your sleep, or lack of, impacting your well-being?

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Random Acts of Kindness

by Alexis Alger-Feser
Certified Health Coach & Personal Trainer

Random Acts of Kindness Day is Monday, February 17th and kicks off a week-long celebration for Random Acts of Kindness Week! This day and week are celebrated nationwide to encourage others to engage in a random act of kindness. It doesn’t take much to be kind, but it can make a huge difference in someone else’s life. Random acts of kindness do not have to be extravagant. Something as simple as smiling at someone, holding the door open, or letting someone cut in front of you in a traffic jam are all ways to be kind to others. Read on to see some random acts of kindness experienced by Western staff members!

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Take Care of You in 2020

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

Would you let your cellphone battery die? What about letting your vehicle run out of gas? Why is it that we usually care for our valuables more than we do ourselves? When life gets busy, it may be hard to fit everything into your day, especially self-care. Trying to excel in your career, maintain a social life, eat nutritious meals, drink enough water, sleep, exercise, and care for your family. The list could go on and on. But how can you find that balance in your life by making time for yourself?

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Keeping Kids Healthy During the Holidays

by Kaila Paar
Western Childcare Director

Happy Holidays everyone! Ready or not the holiday season has officially begun, with Thanksgiving behind us, you know what follows next. The holiday extravaganza! Most of us can agree the next few months bring plenty of joy, love, and let's be honest, a little chaos. If we all agree the holiday season is a busy time for adults, can we take a minute to acknowledge the toll it takes on our children? Between the holiday parties, busy schedules, late nights and school breaks, the season can wreak havoc on our children in a lot of ways. Today I will be sharing some thoughts on overall wellness for your children as we approach this time of year.

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Autopilot

by Tad Taggart

According to the National Safety Council, nearly 400,000 people are injured and 1 in 4 car accidents occur because someone was attempting to text while driving. With this in mind, it’s reasonable to consider distracted driving an epidemic. Unfortunately, humans are terrible at multitasking. Despite overwhelming evidence to the contrary, we spend most of our days looking for solutions to accomplish more than one thing at once...

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The Secret to Happiness

by Andy Gaustad, Personal Trainer

Tony Robbins said the secret to happiness in one word. ... “I always tell people if you want to know the secret to happiness, I can give it to you in one word: progress. Progress equals happiness.” That's because reaching a goal is satisfying, but only temporarily.

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Yoga - Beyond Flexibility

by Billie Augustian, PA-C, RYT 200, NETA Certified Group Exercise Instructor

September is National Yoga Month, the perfect time to explore yoga basics and the benefits of a regular practice. The popularity of yoga has increased dramatically in recent years to over 36 million people. What is special about yoga that has so many people taking off their shoes and rolling out a mat?

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Sleep & Weight Loss

by Krystal Morgan

Most people these days don’t get enough sleep. We are so busy with work, kids, sports, extra-curricular activities, and keeping the house in order. Sleep is usually the one thing that gets minimized. So we drink more coffee or energy drinks to get through the day, but is that helping us reach our goals? Living in a sleep deficit is not only bad for your brain; it’s bad if you are trying to lose weight.

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The Whole Story On Wholism

by Devin VanDyke

My name is Devin. I am a Certified Personal Trainer, a Certified Natural Trainer, and a Certified Holistic Lifestyle Specialist. I really focus on training and living in a way that promotes the health of the WHOLE - the mind, the body, the spirit, and the planet. This week, I want to take this opportunity to talk about a concept that will help you to improve almost every aspect of your health and life: wholism. So, what is wholism...

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