On the Road with LifeBalance: Planning a vacation? Look to LifeBalance to help lessen the load on your wallet. LifeBalance offers members savings at a variety of specialty hotels, bed & breakfasts, vacation rentals and more in locations throughout Oregon, Washington and Alaska as well as other locations around the US and Canada.
For a complete listing of lodging related LifeBalance Providers, visit the LifeBalance Destination Lodging / Vacation Rentals page.
Weight Training for Cyclists and Runners: Runners and cyclists need more than just cardio in their exercise repertoire, but sometimes these athletes resist the idea of weight training. Runners and cyclists may think they are going to bulk up and add weight which would slow them down, but weight training isn’t about adding weight, it’s about adding muscle tissue. Here are some reasons to include weight training in your regimen: Prevent Injury - Athletes work the same muscles repeatedly. For example, a runner can incur injury to the shins which are weaker compared to the quadriceps and calves. Weight training can strengthen all your muscles. Increase Strength and Power - Weight training can give you an edge in competition when you need extra power, such as hill climbing. It can also delay the point where you feel exhausted and want to slow down. Strength in the upper body can make long rides and runs easier on the neck, shoulders and lower back. Reduce Body Fat - This is more important for cyclists and runners who need to lose a few pounds. An increase in lean muscle mass will burn more calories by boosting the overall metabolic rate. Speed Your Recovery - Weight training can improve your heart rate maximum, so you can increase intensity and recover from sudden bursts of energy. Improve Stability and Form - Cyclists and runners may start to get poor posture and form at the end of a race. Athletes who have a strong core are more efficient and have better form. Start by focusing on quality over quantity. For strength, go with heavier loads with lower reps. Typically endurance athletes think about training only in the off-season, but if they want to maintain the benefits of strength training, it’s best to continue a scaled-down version in-season. (24 Hour Fitness)
Slim Down Strategies to Count On: The devil is in the details, and nowhere is the cliché truer than with weight loss. It's the small decisions that add up to change. The following strategies you can count on to add up to victory. Start with the easiest tactic, once you master it, move on. Weigh yourself 1 time per day - Weekly weigh-ins are a staple of many popular diet programs, but studies now show that daily weighing is the key to lasting loss. Watch no more than 2 hours of TV a day - TV junkies miss out on calorie-burning activities like backyard tag with the kids; instead, they become sitting ducks for junk-food ads. Wean yourself off the tube by introducing other activities into your life and eliminate the temptation to watch between show filler by recording just your must-see programs. Contact a friend 3 times per week - Long-term weight loss requires support. If you can't attend group meetings, announce your weight loss intentions so friends can support you and maybe add a dieter pal to your regular call or email list. Eat 4g of fiber in every meal or snack - A high-fiber diet can lower your caloric intake without making you feel deprived. Experts see a number of mechanisms through which fiber promotes weight loss. Take 5,000 extra steps a day - A typical person takes about 5,000 steps per day between going to work, running errands, and doing chores around the house. Doubling that number can have significant health benefits including higher good HDL cholesterol levels, lower blood pressure, improved glucose control, and a lower number on the scale. Log it 6 times per week - Monitoring your eating and exercise every day will let you know if you're reaching your goals. Carry a small notebook or PDA to record what you eat and use a pedometer to estimate the calories you burn. Sleep at least 7 hours a night - Just good sense. Drink 8 glasses of water per day - Water is not just a thirst quencher, it actually speeds the body's metabolism and may help you lose additional pounds. Go home - Lack of time for diet and exercise is most likely the cause, but it's also possible that work stress has a direct effect on weight gain through changes in hormones. Shave 10 points off your glycemic load - Foods high on the glycemic index, including sugars and refined carbohydrates, cause blood sugar to spike. The body stores the excess sugar as fat. Read labels to avoid added sugars or better yet, eat fresh produce. (Prevention.com)
Calorie Counter: Find out how many calories you burn in your daily exercise routine with the LifeBalance Calorie Calculator.
The LifeBalance Wellness Window offers members streamlined access to all things wellness related, including fitness and health club listings, personal coaches, massage practitioners, yoga and Pilates classes and more. The Wellness Window also offers members health and wellness related articles and content, including daily fitness tips, healthy recipes, motivational insight, fitness tools, health and wellness calculators and more.
The
randomly drawn correct answer to this trivia question
wins a LifeBalance Member Event gift certificate to
an upcoming event.
Last
month's trivia question, which asked members to identify a photograph of a LifeBalance provider was
correctly answered by Aoi Mizushima. The correct answer was Who Stole My Dead Husband in Portland, Oregon. Congratulations!
This
month's question is in the form of a photograph. What LifeBalance provider is this? (Hint, it's in Alaska.)
To
answer this month's trivia question, simply fill in
the form below.
The
correct answer to this month's question will be revealed
in the next edition of eAction!
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LifeBalance
Members Now Save 50% with Jenny Craig:
Through LifeBalance you can
now receive even better discounted rates on memberships
at participating Jenny Craig Weight-loss Centres and
Jenny Direct at home program. Jenny Craig features
a scientifically sound approach to weight loss. Jenny
Craig consultants develop personalized programs to
help you achieve and maintain your desired weight.
You can get a FREE 30-day TuneUp trial membership
or receive 50% savings on the full retail price of
the OnTrack 6-month program. Offers do not include
the cost of food and apply to participating Centres
only.
To
receive the Jenny Craig discount, please click on
The LifeBalance Jenny
Craig page and register for your personalized
coupon. LifeBalance members must print the special
coupon to access benefits at Jenny Craig. Discounts
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“Be the change you wish to see in the world.” Mahatma Ghandi.
Mirco-Breaks: We are entering into a new phase of evolution. Those that know how to manage stress will survive and those that don’t… well the magic 8 ball says “Outlook Not Good.” What if you are so crunched for time that it appears impossible to schedule time for exercise, yoga or even a short walk. I recommend then by starting small and incorporate micro-breaks into your day. For years professionals have been taking five minute breaks by going outside and having a smoke. Why not use their strategy (without the smoking) and take it to the next level by practicing some visualization or deep breathing during those breaks. So, let that inbox (email or otherwise) just be for a few moments, and allow the voice mail to do its job and take a message. By taking just 5 minutes to re-center, re-ground and re-connect you will be amazed at how one simple act can re-energize, re-vitalize and re-fill your tank. The bonus … all that work that was so hard to walk away from for even five short minutes will be way easier and you’ll be more productive. Go figure that it is in the pausing that enables us to keep going. So this New Year raise your probability for stress survival and learn how to integrate micro-breaks into your day. Happy New Year! (Brought to you by Jason
Stein Coaching)
The Healthy Habits: Wash your hands before eating as germs are spread more easily from your hands than directly from your lips or mouth. Wear gloves and cover your head to keep warm because as much as 70 percent of your body's heat can escape through exposed hands, feet and head. Get out of those wet clothes as wet clothes actually conduct heat away from the body. Don't chew gum as chewing gum for more than 20 minutes a day stresses your jawbone, gums and the biting surfaces of your teeth. However, chewing a stick of sugarless gum for a few minutes stimulates your saliva secretion and helps to clean your teeth. Brush your hair as brushing distributes protective and moisturizing natural oils along the whole length of the hair shaft. It also stimulates your scalp and removes loose scales. Stand up straight as poor posture can cause rounded shoulders, backaches and swayback.
Dropping the Doubt: Though it has no physical form, doubt can restrain you more surely than the strongest steel chain. Yet doubt is nothing but a thought, and has no power other than the power you give to it. Although doubt can stubbornly hold you back, you can do something even more powerful. You can let go of it entirely. Doubt is nothing more than a thought. Any doubt can be forever gone the moment you decide to remove it. If you fight against your doubt it grows stronger and more resilient. Yet when you simply release it and empty it from your mind, doubt falls away from you and quickly withers into nothing. There is not one single doubt that is permanently attached to you. Let each of your doubts fall quickly and easily away. In the place where they once lived, choose instead to hold and nurture thoughts of positive, empowering confidence. (Global
Fitness)
Out of the Office Rest:
Recovering from the holidays? Hopefully you used your vacation and holiday time to relax and recuperate. Make sure you are ready to work again by enjoying the time you take off. (Brought to you by Xenium
Resources)
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For
a complete overview of the LifeBalance Program website,
visit the About LifeBalance section of the site and take a guided tour.
Find
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and Washington. The LifeBalance Program Vendor
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Search for Savings.
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