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Summer Family Fitness Fun

The VEBA Resource Center (VRC) is dedicated to helping all members, and their families, achieve a happy, healthy life. As we emerge slowly from the COVID-19 pandemic, here are some ideas to help families get back into life, inside and outside the home.

In this awesome (and adorable) video, Fitness Instructor Kelly Tiano gives us some ideas for staying “motivated, happy and healthy.”

Kelly demonstrates how to:

Warm Up: Do some mild movements to warm up your limbs and prevent unnecessary injury.

Use Proper Form: Try to make sure you are doing each move in a way that engages your core and protects your back, again, to prevent injury.

Add Teamwork: Partner up with your kids for various exercises. This way, you can motivate each other and emphasize that you’re “all in this together.”

Modify Moves: If one version of an exercise is too difficult or hurts, change it up. For instance, do step outs rather than jumping jacks. (Kelly shows you how).

How about adding some dancing into your day? The VRC YouTube Channel has videos from Dance Professor Melissa Adoa to get you started! Try her Hip Hop for All or Beginner Hip Hop: Top Rock dance-alongs. She reminds us that family exercise can be really fun!

The folks at Verywell Family also suggest games (think jump rope, tag, frisbee, hide-and-seek, and catch) to promote play and togetherness, as well as healthy habits. “Sharing active play with your family isn’t just a good way to get your heart pumping and burn calories. It’s also a great way to build family bonds.”

Verywell Family also recommends playing positively. “Don’t fall prey to confidence-zappers like using exercise as punishment, offering food as a reward, or using scare tactics.” Instead, use words to encourage and support.

And remember to stretch after physical activity! After any workout, some light stretching is recommended to help reduce injury and cool down

Good luck on your Family Fitness journey, and as Professor Melissa says, “Let’s keep it moving!”

Here are some additional videos from our VRC coaches:

Yoga is for Everyone

The VEBA Resource Center (VRC) appreciates yoga as a lifestyle that promotes a holistic wellness and healing, for mind, body, and soul. We know how effective and nourishing a yoga practice can be, and offer a variety of yoga classes each week. VRC Well-Being Coach and certified Yin Yoga Teacher, Pilar Murillo, explains how yoga helps and heals.

“We live in such a fast-paced society that we often lose connection to ourselves and each other. Yoga helps us stop. Pay attention. Breathe. Get in touch with our feelings and calm our thoughts. We can’t really be there for others if we aren’t taking care of ourselves.”

In fact, the word ‘yoga,’ from Sanskrit, means ‘to join, to yoke, or unite,’ as in the union of body and mind – and connection to one another. Pilar practices and teaches various forms of yoga but her favorite is Yin Yoga — a slower, more deliberate practice that concentrates on ligaments and joints along with muscles. The most attractive aspect for Pilar is the melding of science with mind, body, and spirit.

“This style of yoga gives the practitioner the time and space to connect with themselves, explore what they’re feeling and how they’re breathing. And when you take this extra time to connect with your body, your mind follows.”

Pilar knows how intimidating the world of nutrition, exercise, and wellness can be — especially when you’re starting a new program. She is passionate about helping VEBA Members navigate their unique path.

“Each client has a different journey and I’m a guide, helping to find the right class that will act as an entry point for them. There are many ways to get into yoga (and better health). Some start with mindfulness classes; others begin with breathing groups; and some jump right into yoga. No single way is best.”

Though its roots are in Hinduism, yoga does not adhere to or promote any particular religion, belief system, country, or community. It is a way of life and no matter your age, faith, gender, belief system, or ethnicity, yoga is meant to be shared.

“In my experience, when it comes to the spiritual side of yoga, everyone finds their own way, in their own time. I’m here to help raise awareness and encourage that spark, that sense of belonging.”

Additional resources:

7 Tips for Men to Live Healthy

The foundation of good health is the same no matter what your age is! For National Men’s Health Week, VEBA is emphasizing the importance of taking care of your health, especially to those with underlying health conditions. We encourage all men and boys to take the following steps to make their health a priority not only this week, but all year long!

Talk to Your Healthcare Provider

Did you know men make about two-thirds as many healthcare provider visits as women do, but are often more reluctant to share if anything is bothering them? In fact, most men don’t even realize that sometimes the physical symptoms they are experiencing, such as chronic pain or digestive problems, could be caused by a mental health issue. It is important to always talk to your healthcare provider if you notice something different about your health. If you are nervous about talking to your healthcare provider, the National Institutes of Health offers advice and tips.

Get Recommended Screenings and Preventive Care

The leading causes of death for men are heart disease, injuries, and cancer. Regular check-ups and getting preventive screenings are important to detect any problems early so that any necessary treatment is more effective. During the pandemic, fewer people have been keeping up with their routine check-ups. VEBA’s Co-Medical Director, Dr. Lee Remington-Boone, explains why it’s critical and safe to see your doctor. Talk to your doctor to find out what screenings and exams you need and when.

Eat a Healthy and Balanced Diet

Nutrition is an essential part of living a healthy lifestyle. Since heart disease is one of the leading causes of death for men, it is important to choose a heart-healthy diet. By doing so, you can reduce your chance of developing atherosclerosis, which is the arterial blockage that can eventually lead to heart disease.

Here are some tips from the Men’s Health Resource Center to help you maintain a heart-healthy diet:

  • Limit saturated fat and sugar
  • Avoid any food that contains hydrogenated or partially hydrogenated oils (also known as “Trans Fat)
  • Limit your salt intake
  • Don’t skip breakfast
  • Read food labels
  • Eat plenty of fresh fruits and vegetables
  • Eat out less often and have fewer packaged foods
  • Eat slowly

You can also join our weekly cooking classes or browse for healthy recipes to make at home to help you maintain a heart-healthy diet.

Get Moving and Stay Active

According to the CDC, in 2015-2018, 40.5% of men aged 20+ were considered obese. Being physically active is one of the best and most important steps for staying healthy. Everyone should be active for at least 30 minutes each day. These active 30 minutes should be in addition to normal activities of daily living.

To help you get moving, the VEBA Resource Center offers movement classes like HIIT Cardio, Strength Training, and Dance Fitness. All classes are great for all levels, so check out our class calendar and register for a class today!

Take Care of Your Mental Health

Many men know (or at least strongly suspect) that they have a mental health illness, but suffer in silence, afraid to admit they need help. This fear may be caused by being perceived as weak. Untreated mental health conditions can get worse and may have serious consequences. It is important to take care of your mental health, especially in our constantly changing environment.

With COVID-19, it is easy to get lost in the news and start to feel overwhelmed. If you are feeling overwhelmed and need a reset, we offer classes at the VEBA Resource Center to help, like Midday Mindfulness Refresh. These classes are designed to promote healing and restoration, and will help you improve your mindset in a calm, nurturing environment. View our class calendar for an upcoming class.

If you or someone you know is in need of mental health help, we have put together this list of local and national resources.

Find Healthy Ways to Manage Stress

Stress is a bodily reaction to either a change or a challenge. Many mental health professionals consider stress to be one of America’s biggest health problems. Although men and women both suffer from stress, they have very different ways of coping with it. Men tend to bottle up their stress and refuse to talk about it by either trying to get away physically or by denying that there’s a problem at all. Long-term stress can lead to serious health conditions, so it is important to find healthy ways to manage stress.

Below are some videos to help with stress management:

If you find yourself feeling overwhelmed and stressed, join our Restorative Yoga for Stress Management Classes. This class will teach you how stress and anxiety presents itself in the body, mind, and emotions. Learn effective tools to help manage and reduce your stress and anxiety through yoga poses and techniques. Check out our calendar to sign up for an upcoming class.

Practice Healthy Behaviors

About 14.9% of men aged 18 and over are in fair or poor health. It is important to remember to practice healthy behaviors to lead a healthier lifestyle. Start with small actions and daily decisions, like getting enough sleep, avoiding distracted driving, being smoke free, and monitoring your alcohol intake. If you need help overcoming obstacles and living healthier, meet with one of our Care Navigators who can help create a tailored plan for you.

It is not always easy to take the first steps toward better health, and every man will have his own approach. The key is finding what works for you. Take time to reflect on your health goals, figure out what motivates you, and determine what’s holding you back from being your healthiest you.

7 Important Health Tips for Women

The foundation of good health is the same no matter what your age is! For National Women’s Health Week, VEBA is emphasizing the importance of taking care of your health, especially to those with underlying health conditions. We encourage all women and girls to take the following steps to make their health a priority not only this week, but all year long!

Talk to Your Healthcare Provider

Take care of your body and mind by talking to your healthcare provider. Whether you have concerns about COVID-19, ongoing or sudden health issues, or if stress seems to be getting in the way of your daily activities, it is important to always stay connected with your healthcare provider for these concerns. If you are nervous about talking to your healthcare provider, the National Institutes of Health offers advice and tips.

Get Recommended Screenings and Preventive Care

Regular check-ups are important to prevent disease, disability, and injuries. During the pandemic, fewer people have been keeping up with their routine check-ups. VEBA’s Co-Medical Director, Dr. Lee Remington-Boone, explains why it’s critical and safe to see your doctor.

By getting preventive services and screenings, women can detect problems early so that any necessary treatment is more effective. Talk to your doctor to find out what screenings and exams you need and when.

Eat a Healthy and Balanced Diet

Nutrition is an essential part of living a healthy lifestyle. The basics of healthy eating and good nutrition starts by limiting your intake of unhealthy foods. This includes eating more fruits and vegetables, and cooking at home more each week. Join our weekly cooking classes or browse for healthy recipes to make at home.

Women have unique nutritional needs compared to men, such as needing more vitamins and minerals during pregnancy or after menopause. Fiber is also super important for women’s health. Fiber helps lower the risk for diseases that affect many women, such as heart disease, diabetes, and colon cancer. Learn more about these unique nutritional needs at WomensHealth.Gov.

Get Moving and Stay Active

Being physically active is one of the best and most important steps for staying healthy. By staying active, you lower your risk of heart disease, which is the leading cause of death for women. According to WomensHealth.Gov, everyone should be active for at least 30 minutes each day. These active 30 minutes should be in addition to normal activities of daily living.

To help you get moving, the VEBA Resource Center offers movement classes like HIIT Cardio, Strength Training, and Dance Fitness. All classes are great for all levels, so check out our class calendar and register for a class today!

Take Care of Your Mental Health

More than 1 in 5 women in the United States experienced a mental health condition, such as depression or anxiety, in the past year. As important as being active is for our health, we need to remember mental health is just as equally important. Prioritizing your mental health will help you improve your overall health and well-being.

With COVID-19, it is easy to get lost in the news and start to feel overwhelmed. If you are feeling overwhelmed and need a reset, we offer classes at the VEBA Resource Center to help, like Midday Mindfulness Refresh. These classes are designed to promote healing and restoration, and will help you improve your mindset in a calm, nurturing environment. View our class calendar for an upcoming class.

If you or someone you know is in need of mental health help, we have put together this list of local and national resources.

Find Healthy Ways to Manage Stress

Stress is a bodily reaction to either a change or a challenge. Long-term stress can lead to serious health conditions, so it is important to find healthy ways to manage stress. For women, stress can cause health problems such as migraines, depression, anxiety, problems getting pregnant, menstrual cycle problems, and heart problems.

Below are some videos to help with stress management:

If you find yourself feeling overwhelmed and stressed, join our Yoga Therapy for Stress Management Classes. This class will teach you how stress and anxiety presents itself in the body, mind, and emotions. Learn effective tools to help manage and reduce your stress and anxiety through yoga poses and techniques. Check out our calendar to sign up for an upcoming class.

Practice Healthy Behaviors

Small actions and daily decisions to practice healthy behaviors can keep you safe and healthy. These small actions can include getting enough sleep, avoiding distracted driving, being smoke free, and monitoring your alcohol intake. If you need help overcoming obstacles and living healthier, meet with one of our Care Navigators who can help create a tailored plan for you.

It is not always easy to take the first steps toward better health, and every woman will have her own approach. The key is finding what works for you. Take time to reflect on your health goals, figure out what motivates you, and determine what’s holding you back from being your healthiest you.

4 Tips for Improving the Quality and Quantity of Sleep

Sleep is an important part of your overall physical and mental health. Depending on how well you sleep can determine how you feel during the day. It helps your body to recover after a workout, sickness or surgery. It helps your brain reset and create new pathways which helps you learn, make decisions easier and retain information better. Sleep deficiency, on the other hand, has been linked to obesity, heart and kidney disease, diabetes and even stroke. 

In order to get a good night’s sleep every night, consider these four tips from VEBA Resource Center’s Director of Coaching, Robert Cappuccio, to improve the quality and quantity of your nightly ZZZ’s. 

Tip #1: Stage Your Sleep Environment

Where you sleep can make a huge difference in how you sleep. About an hour before you are ready for bed, shut off the TV and electronic devices — including your phone! Then, when you are ready to hit the sack, make sure you make your room as dark as possible. Pull the shades, close the blinds and maybe get a sleep mask. 

Another tip to make your sleep sound is to keep your room cool. According to Chris Winter, MD, president of Charlottesville Neurology and Sleep Medicine in Virginia, your room temperature should be set between 60 – 67 degrees Fahrenheit, with the ideal for improving sleep quality being 65 degrees. Helping your core temperature drop, which naturally happens during sleep, can help you fall asleep faster.

Tip #2: Stay Active

It may seem a little counter-intuitive — get active to sleep better. Daily movement, not too close to bedtime, helps promote better sleep. Just 30 minutes per day of moderate aerobic exercise can positively impact sleep quality, according to Charlene Gamaldo, M.D., medical director of Johns Hopkins Center for Sleep at Howard County General Hospital. Pick an exercise you like and try to do it every day for better sleep.

Tip #3: Get Outside

It’s also important to soak up the sun! A Finnish study published in the Journal of Neuroendocrinology found that when two groups of rats were exposed to the same amount of light, one group fluorescent, the other natural sunlight, after one week the group that was exposed to natural sunlight produced significantly more melatonin than the group exposed to artificial light. Melatonin is a hormone produced by the Pineal gland that among other things, helps to regulate sleep-wake cycles in the body. Try and get outside everyday to help your sleep journey.

Tip #4: Keep a Worry Journal

Do your worries or what you need to do the next day keep you awake at night? Before bedtime write down the most pressing worries of the day. Also, make a to-do list for the next day and prioritize the top 2-3 items. This way you can file your worries and priorities away for the next day, so they don’t take up any mental bandwidth in your mind at night.

As you embark on your health journey, be sure to include sleep as part of the equation. For more tips on a good night’s sleep, read How to Get Good, Quality Sleep or watch “How to Get Quality Sleep” to reinforce the importance of journaling before bed.

Sneak Exercise Into Your Day Without Breaking a Sweat

Exercise, now more than ever, is important to help maintain your mental and physical health. While some folks have no problem waking up at the crack of dawn to get in their workout, others may have a more difficult time rolling out of bed and onto the treadmill. Still, there are ways you can work a workout into your day without breaking a sweat! Here are several ways to get your blood flowing during, in between and after your next Zoom session!

Stand Up & Hydrate

If you are teaching, sitting on virtual calls or tied to a deadline, be sure to get up from your desk every 30-60 minutes and grab a glass of water. While you’re up, do some quick stretches to get you going. Check out 3 Stretches, 3 Movements from VEBA Resource Center’s Health Coach and Nutritionist, Teresa Guglielmo.

Walk & Talk

If your schedule is booked solid, try walking and talking! Instead of sitting down for your calls, grab your headset, stand up and walk around the room. Your multi-tasking will help increase blood flow to the brain and help you stay focused. Plus, you’ll get in some extra steps! 

Movement on the Mat

Grab your exercise mat and unroll it in your office or living room floor for a quick stretching session, core workout or balance exercise. Stretching out after sitting all morning will wake up your body and get your blood circulating. Plus, it will feel great!

‘Om’ Gonna to Take a Break

In between calls or classes, do a quick yoga series, such as a gentle 15-minute flow. You’ll feel less stressed, and will also be boosting your immune system which will help you stay healthy!

Get Outdoors!

Sometimes, a change of scenery is enough to get you motivated to move. During your lunch break or right after school, try getting outside for a quick walk or bike ride. Make it a family affair and take the dog. Or, if you have access to a pool, jump in with the kids. Put your green thumb in action and give your garden some love. Whatever it is you choose to do, you’ll find that the fresh air will do your body good!

Scheduling a solid workout may seem daunting right now. By incorporating these small exercises throughout your day, you will be giving your body and mind a boost it needs to help you stay focused. Visit the VEBA Resource Center’s Movement playlist for more exercises to incorporate into your daily routine.

7 Ways to Get Out of an Energy Slump

Has this ever happened to you? You start your day ready to go: Checking things off your list, leading class, brainstorming ideas — and then sometime after lunch, you hit a wall. Your energy levels take a dive and your motivation goes out the window. You are not alone! Our bodies have a natural rhythm, a circadian rhythm, that helps us know when it’s time to sleep and wake up — and even take a nap. This rhythm sometimes gets in the way of our lives and makes us want to curl up for a catnap! Additionally, stress from the day, too much work and not enough rest or self-care contribute to low energy levels. Basically, your adrenal glands are trying to tell you they are running low and not enough oxygen is getting to your brain! 

If this is happening to you, there are some ways to help your body fight the fatigue to carry you through the rest of the day. 

Get Moving

If possible, try and go for at least one walk throughout the day. If a long walk isn’t possible, go for short walks multiple times throughout the day. Try getting in some extra steps outside for 10 minutes every two hours. The fresh oxygen and blood flow to your head, according to VEBA Resource Center’s Holistic Practitioner, Dr. Ioanna Vouloumanou, will help you stay alert, connect with nature and reset your stress response.

Schedule Your Slumpbuster

Set an alarm or set up an alert on your phone for every hour and do 10 jumping jacks. This quick exercise will get your blood going, increase your oxygen intake into your body and awaken your nervous system. Can’t do jumping jacks? Simply standing up from your desk can also help — and help you focus! 

Drink Water

It is possible that when you are feeling tired and even hungry, your body just needs a drink. Staying hydrated throughout the day will help keep you focused and keep your energy levels high. Aim to drink at least six to eight 8-ounce glasses of water a day. Just keep sippin’!

Eat for Energy

Skipping meals, eating a lot of sugar and carb loading are sure ways to drain your energy supply. Be sure to eat a healthy breakfast every morning, and definitely don’t skip any other meals. To regulate your blood sugar, which will make you feel more energetic throughout the day, avoid sugar and too many carbohydrates. Eat a lighter lunch and instead of reaching for a candy bar around 2 p.m., grab a handful of nuts or apple slices with almond butter. 

Aid Your Adrenal Glands

Often with stress comes exhaustion. And exhaustion drains your energy. But, did you know that by supporting your adrenal glands, our body’s energy house, you can help alleviate that lack of energy? Avoid draining your adrenal glands due to stress by nourishing them throughout the day with a diet packed with protein, healthy fats and high quality carbohydrates (like whole grains). You can also enjoy a daily Rhodiola Tea or Ashwagandha tea. Again, drinking water is an ideal way to keep your energy levels high, and to get low levels back on track.

Destress Before You Stress

By scheduling in time for selfcare, you are helping to keep your stress, which contributes to drained energy, at bay. It doesn’t have to be expensive. You can take a bath, apply a homemade face mask, spend quality time with your family or enjoy a workout on the VEBA YouTube channel. These activities, according to Dr. V, will help you to switch from the body-stress response (Sympathetic nervous system) to the body-relaxing response (Parasympathetic Nervous system) where all the self-healing of the body happens.

Take a Personal Day & Have Fun!

Sometimes the best medicine is to simply take a break. Schedule a personal day and plan something fun. Give your brain a break and just enjoy the day. Your brain will release happy endorphins which overrides negative feelings, stress and thus energy slumps!

By making small adjustments to your every day routine, you can keep your energy levels steady. For more ideas on how to get moving, destress or eat healthy, visit the VEBA YouTube channel.

3 Tips to Keep Stress In Check

These past several months may have you being pulled in a million different directions. As we have all had to shift our norm, wear different hats as a colleague/parent/teacher and except daily disruptions, factors such as the coronavirus pandemic are having an effect on mental health in America. According to a study conducted by the American Psychological Association, the levels of stress for adults have increased from 4.9/10 in 2019 to 5.4/10 (more for parents at 5.9/10!) in 2020. Learn how you can use meditation, exercise and breathwork to help you keep your stress in check during the day.  

Add Mindful Moments

Adding mindful moments during your day will help keep you on track and productive. Mindfulness is all about being aware in the present moment without judgement.

Allowing yourself five minutes of mindfulness before a big meeting or when your mind is racing, you are more likely to feel centered, more relaxed and aware. 

Try It: Sit in a comfortable seated position with your feet touching the Earth or ground. Close your eyes and bring awareness to your breath. Take a long, slow, deep breath in, followed by a longer, slower, complete breath out. Allow your breath and body to be anchors to the present moment. Every time your mind wonders, bring it back to your breath, bring it back to your body. Repeat for 1-5 minutes and incorporate into your daily routine. 

Exercise for Endorphins

If you are feeling stressed and your brain needs a rest, take some time to get a little exercise. Can’t leave the classroom or your home office? No problem! Incorporate a little yoga into your day to release those “feel good” chemicals called endorphins to help you clear the brain fog and minimize your stress. 

Try It: Get up from your desk and stretch. Starting in Mountain Pose — stand with feet together and arms hanging to your side with palms facing outward — bring your palms together and reach them toward the sky. Stretch to one side and then the other and gently fold forward from the hips and toward your toes. Take three deep breaths. Then slowly rise back up to mountain pose and extend your arms over head and gently reach your upper body back and you press your hips forward. Return to Mountain Pose. Close eyes and feel. Repeat throughout your day. This gentle, full-body stretch will provide much-needed circulation throughout the body and leave you feeling free from aches and pains. 

Breathe In, Breath Out

Think about a time when you were relaxed — maybe it was one day on the weekend while enjoying company or maybe it was right before you fell asleep.  What was your breathing like? Was it frantic and quick, or relaxed and even? Most likely the latter. The practice of deep breathing during a time when you are stressed can help you relax, release tension and reduce stress.

Try It: Long slow inhale, followed by a longer, slower exhale. The inhale provides you with energy to get you through your day, while the exhale facilitates relaxation to keep you calm no matter what situations arise. Try the “Three-Part Breath” to bring in more fresh breath and oxygen and release what no longer serves you — STRESS!

Want more tips? Watch “Breathing to Relieve Stress” and “Tips on How to Destress” on the VEBA Youtube channel.