Kayla Repp – Page 6 – Be Well Solutions

Creating Healthy Boundaries with Screen Time

Americans spend an average of 7 hours and 3 minutes looking at screens each day (Mastermind Behavior1). Between television, tablets, computers, and smartphones, screen time has become essentially unavoidable. However, excess time spent on screens has significantly impacted our health, including sleep, stress management, and even our activity levels. While giving up screens entirely is likely not an option, establishing healthy boundaries with them can have a positive influence on your health and well-being. Set Limits It is easy to get caught up in endless scrolling or binge-watching just one more episode, but then the guilt, fatigue, anxiety, and stress can quickly settle in afterward. Put realistic limits on your daily screen time. Pay attention to the time you are spending in front of the screen. Set a timer that will remind you to get up, shift your attention, or [...]

Tags: #HealthyBoundaries, #LimitNotifications, #MindfulLiving, #MindfulTechnology, #ScreenFreeTime, #ScreenTime, #TechBalance, #UnplugAndRecharge, DigitalDetox, DigitalWellness, HealthyHabits, MentalWellness, ReduceStress, sleephealth, WellnessTips|

The Power of Group Fitness: How Exercising with Others Keeps You Motivated

Regular exercise is one of the best things we can do for our health, but staying motivated and turning it into a life-long habit is often challenging for most of us. Research has shown that group fitness or having a workout buddy can help you stay on track. Let’s explore the benefits we can experience when we exercise with others. More Than Exercise A workout buddy brings more than just motivation for activity. A research study highlighted by the Journal of Osteopathic Medicine1 found that “participation in regular group fitness classes led to a statistically significant decrease in perceived stress and an increase in physical, mental, and emotional QOL (quality of life) compared with exercising regularly on one's own or not engaging in regular exercise.” Exercising with others fosters conversation, encouragement, and teamwork toward a common goal, which can help [...]

Tags: #CommitToFit, #ExerciseBenefits, #ExerciseTogether, #FitnessCommunity, #FitnessGoals, #FitnessMotivation, #groupfitness, #StayAccountable, #StrongerTogether, #VirtualFitness, #WorkoutBuddy, #WorkoutInspiration, #WorkoutTips, fitnessjourney, HealthyLifestyle|

Listen to Your Body: 6 Early Warning Signs You Shouldn’t Ignore

As our busy schedules ensue and daily responsibilities mount, it can be tempting to put off regular doctor visits. However, health issues don’t always present with glaring symptoms. Some symptoms may be more subtle or easily ignored. Whenever you notice something unusual with your health, you should not take it lightly. The following warning signs are among those that you should never overlook. Unexplained Weight Loss or Gain Significant weight loss or gain that is unintentional may not seem substantial, but it can be a symptom of a more serious underlying issue. Experts recommend talking with your doctor if you have lost more than 5% of your body weight within the past six to twelve months (Mayo Clinic1). Unexplained weight loss can be associated with health problems, including diabetes, heart conditions, cancer, and various gastrointestinal issues. Sudden and unintentional weight [...]

Why Staying Hydrated is More Important Than You Think

We’ve all heard the advice: “Drink more water!” But have you ever stopped to wonder why it matters so much? Turns out, water does way more than just quench your thirst. From helping you feel more energized to improving your mood and focus, staying hydrated plays a huge role in how you feel every single day. Let’s break down why hydration is so important and how to make it part of your daily routine. What Does Water Actually Do for Your Body? Believe it or not, your body is made up of about 60% water. That’s a lot! And every single cell in your body needs water to work properly. Here are just a few of the thing’s water helps with: Keeps your body temperature in check (so you don’t overheat) Delivers nutrients and oxygen to your cells Helps get [...]

5 Tips to Wind Down for Better Sleep

Adequate sleep is something our body needs to recharge and maintain our health. However, between busy schedules and daily stress, it can be hard to wind down for a restful night of sleep. Prepare your mind and body for sleep with the following five tips. Finish Today’s Tasks and Prep for Tomorrow Start your wind down by finishing any priority tasks before getting ready for bed. Plan what needs to be completed today and schedule the rest for another time. Next, arrange and prepare anything you need for the next day, such as laying out clothes, making meals, or reviewing your schedule. This approach allows your mind to relax rather than dwell on your to-do list. Consider physically writing down your schedule or to-do list for the next day to avoid anxious thoughts. Rethink Your Evening Food and Drink Choices [...]

Strength Training 101

Strength training is about far more than just building big muscles. As we age, we tend to lose muscle mass. Adequate resistance training slows down muscle loss and provides a support system for our bones and joints. It can help preserve and even build bone mass, which aids in the prevention and treatment of osteoporosis. Strong muscles are necessary for daily tasks, such as climbing stairs, carrying groceries, and getting in and out of a car. Overall, strength training promotes quality of life, disease prevention, and weight management. The benefits are numerous, but between the vast number of online searches and social media influences, navigating the basics and proper guidelines can prove to be challenging and intimidating. Follow the FITT Principle Frequency. The US Department of Health and Human Services1 recommends at least 2 days of strength training exercises that [...]

Glow Naturally: 6 Essential Tips for Healthy Skin

Did you know that your skin is the largest organ you have? Caring for it is a necessary part of health and wellness. Many decisions we make daily directly impact the health of our skin. Let’s look at six ways to care for your skin and keep it healthy this season and beyond. Use Sun Protection Protecting your skin from the sun can help minimize skin aging and the risk of skin cancer. The American Academy of Dermatology Association (AAD)1 recommends using sunscreen with an SPF of 30 or higher that is water resistant. Apply sunscreen before going outdoors and reapply as directed. Consider clothing and accessories that can help protect your skin from the sun. For example, a brimmed hat can help shield your head, face, and neck from the sun. Don’t Smoke Smoking affects blood circulation to your [...]

Tags: HealthyAging, healthyskinhabits, mindfulskincare, nosmokingforskin, nutritionforskin, skincareandhydration, skincareandstress, skincaretips, skinhealth, sleepandskinhealth, spfawareness, stayhydrated, StressManagement, sunprotection, wellnessandskin|

The Dos and Don’ts of Summer Grilling: Tips for a Nutritious Cookout

Summer is the season of sunshine, outdoor gatherings, and of course grilling. Cookouts are a great way to bring people together to enjoy warm weather and delicious food. But while grilling is a summertime staple, it can also be a source of excess calories, saturated fats, and processed foods, if we’re not mindful. The good news? With a few smart choices, you can enjoy all the fun of grilling while keeping things balanced and nourishing. Here are some key dos and don’ts to help host a healthier, more nutritious cookout this summer. DO: Choose Lean Proteins Grilling is a great opportunity to highlight lean protein options. Skinless chicken breasts, turkey burgers, fish (like salmon or tilapia), shrimp, or plant-based proteins, such as tofu and veggie burgers, can all take center stage. Pro tip: Marinate your protein ahead of time in [...]

Tags: balancedportions, cookoutnutrition, foodsaftygrilling, grillingseason, grillveggies, grillwithcare, healthycookoutideas, healthygrilling, hearthealthygrilling, HydrationTips, leanproteins, mindfulgrilling, nutritioussides, processedmeatswap, smartbeverages, summercookouttips, summersmartchoices|

Sleepless from Stress? How to Break the Cycle and Sleep Better

Most of us have experienced stress that interferes with rest and causes sleepless nights. Whenever we don’t get adequate quality sleep, it increases our stress level, and the cycle continues. A study by the American Psychological Association1 found that “Adults with high stress are more likely to say they are not getting enough sleep because their minds race (49 percent vs. 10 percent of adults with low stress).” They also stated that the effects of poor or lessened sleep included feeling more sluggish, irritable, sad, depressed, and having more difficulty concentrating. Break the cycle and improve your sleep quality by incorporating the tips below. Create a Bedtime Routine Creating a bedtime routine that you follow consistently can help prepare your mind and body for restful sleep. Aim to begin around the same time each evening. Start by prepping for tomorrow. [...]

Tags: #DeepBreathing, bedtimehabits, betterresttips, blue-lightawareness, calmingnighttimehabits, journalingforsleep, mindfulsleep, Muscle Relaxation, restfulsleep, screenfreesleep, sleepandstress, sleepfoundationtips, sleephygiene, sleeproutine, sleepwellness, StressManagement, stretchbeforebed|

Outdoor Workout Safety for the Summertime

Longer daylight hours and warmer, sunny days make workouts more motivating this time of year. However, safely navigating the elements can take more preparation and planning. Follow the tips below to keep your summer exercise sessions safe and rewarding. Choose the Right Time Avoid exercising in the heat of the day by scheduling your workouts in the cooler morning or evening hours. The sun’s rays are usually the most intense between 10 am and 4 pm. If you can’t avoid the midday timeslot, aim for areas of high shade or consider activities in water. Stay Hydrated Don’t wait until you are thirsty to start drinking water. Hydrate before, during, and after your activity. Proper hydration allows your body to regulate its temperature and cool properly, while dehydration is directly related to heat illness. Bring a water bottle or plan adequate [...]

Tags: exercisehydration, exercisewithcare, exercisingsafely, heatillnessprevention, heatstrokeawareness, hotweathertips, HydrationTips, outdoorfitness, safeexercisetips, staysafeinheat, summerexercise, summerfitness, summerhealthtips, summerworkouts, sunsafety, warmweatherexercise, workoutprep|

About Kayla Repp