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Lifestyle Tips from the Plow & Heart Fitness Team: Improve your Zzzzs!
By Plow & Hearth
8/23/2014 12:04:00 PM  

Healthy Lifestyle Tip: Exercise is Key to Good Sleep

 

Exercise can affect your sleep. "Exercise is great for sleep. For the millions of people who want better sleep, exercise may help," says David Cloud, CEO, National Sleep Foundation.

 

Self-described exercisers report better sleep than self-described non-exercisers even though they say they sleep the same amount each night (6 hours and 51 minutes, average on weeknights). Vigorous, moderate, and light exercisers are significantly more likely to say "I had a good night's sleep" every night or almost every night on work nights than non-exercisers.

 

"If you are inactive, adding a 10 minute walk every day could improve your likelihood of a good night's sleep," says Max Hirshkowitz, Ph.D., poll task force chair. "Making this small change and gradually working your way up to more intense activities like running or swimming could help you sleep better."

 

Those who report exercising close to bedtime and earlier in the day do not demonstrate a difference in self-reported sleep quality. In fact, for most people exercise at any time seems to be better for sleep than no exercise at all.

 

"Exercise is beneficial to sleep. It's time to put exercise – any time – at the top of our list for healthy sleep habits," says Dr. Barbara Phillips, poll task force member.

 

We wish you an active, healthy week with some good rest!

 

-Your Plow & He♥rt Fitness Team


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Health & Fitness  
Lifestyle Tips from the Plow & Heart Fitness Team: New Sneakers
By Plow & Hearth
8/16/2014 10:30:00 AM  




Developed to be protective and add traction, running/walking shoes have  evolved to incorporate lightweight materials that cushion the foot from the trauma of walking or running. Most cushioning comes from EVA foam, a lightweight material injected with air cells designed to absorb impact.

 

But, like all good things, the foam eventually loses its magic, that can happen anywhere from 300 to 500 miles after the first wear. For a runner/walker doing five 3-mile runs or walks per week, that comes out to a new pair every five to six months. (Let’s hope Santa comes twice this year!).

 

“According to some researchers, running/walking shoes should be replaced anywhere from 300 to 500 miles after the first wear.”

 

Why rush to pick up a new pair? Once that foam wears out, the risk of overuse injuries increases, because the material has lost its ability to absorb shock. While some overuse injuries (like shin splints are minor, others (like tendinitis) might require more serious treatment. One good way to avoid these issues: Regularly trading in your old shoes for new kicks.

 

Your Action Plan

Why do experts give such a big range for the appropriate time to replace old sneaks? Every runner/walker has a different weight and foot strike, both of which affect the cushioning of shoes in various ways (For instance, a heavier runner/walker who runs or walks on their heels may wear out the shoe cushioning faster than a light runner/walker who runs or walks on their toes.). To eliminate all those miles of guesswork, here are some quick signs that those running/walking shoes need to be replaced:

 

  1. Try the press test. Press a thumb into the center of the shoe, where the midsole is. If the midsole feels tough and unyielding (rather than cushy with some "give"), then it may be time for a new pair
  2.  Look for signs of creasing in the sole. Look at the midsole, then use your thumb to press on the outsole into the midsole. When the midsole shows heavy compression lines before you press into it, and doesn't compress much when you press into it, that's a sign that the cushioning is pretty much worn out.
  3. Pay attention to aches and pains. While some say pain is weakness leaving the body, others say it’s an indication that something is wrong. A little twinge at the bottom of a foot could be your body's way of saying that a shoe is past its prime.
  4. Compare new shoes with old ones. Trying on an old pair of shoes immediately before trying on a new pair gives runners/walkers a direct comparison of which feels better. Once an old pair of shoes stops feeling comfortable, it may be time to change it out. 

-Your Plow & He♥rt Fitness Team



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Health & Fitness  
Lifestyle Tips From The Plow & Heart Fitness Team: 4 Steps to Fitness
By Plow & Hearth
7/22/2014 2:36:00 PM  
The best diet and the best workout program are the ones you can stick with.


One Size Doesn't Fit All: How to Find the Best Health and Fitness Routine for You
It's one of the first things we learn in school: Everyone is different. Our bodies react differently to certain types of training. Our stomachs handle different foods in a variety of ways. Some of us are excited for a workout that others dread.

4 Simple Steps to Decide What's Right for You
To become healthier as individuals we need to become people who try different things, listen to our bodies, and find positive lifestyle changes that we can stick with for the long haul. There's no such thing as one-size-fits-all in the health and fitness world. There's only what works for us as individuals. It might not be easy. (It won't.) But it will be worth it.

So, how do we figure out which diet and/or workout routine will help us feel healthy for the long haul? Start by asking yourself these questions:

1.
Do I enjoy your workout? You don’t have to be over-the-top obsessed, but you have to enjoy the exercise you’re doing enough to push past the resistance your mind will give you after the novelty of it wears off. The opposite question to ask is, “Do I dread it?” If so, it’s not the program or diet for you.  

2. Is it sustainable? We all have different schedules. A mother working 70 hours per week is going to have different availability than a student with a light class load. Even if you love what you’re doing, the time commitment has to be sustainable, or else you’ll burn out. Chopping veggies for 30 minutes every day or lifting weights for an hour might not be right for you. Start with a time commitment that's without-a-doubt manageable. You can always add in additional time later.

3. Is there a community of like-minded people to support me? This doesn’t have to be a physical, in-person community, but you should have access to some sort of community. Maybe you really enjoy bodybuilding but love working out alone with your headphones on. Perfect. There are hundreds of bodybuilding forums online where you can learn from and support other people pursuing a common goal. Without this kind of support, you can feel very isolated, and it’s easier to quit when you feel like you’re going it alone. The same goes for diet. You will benefit from a community of people eating the same way and providing recipes, ideas, and support to keep you motivated.

4. Is it working? Check your progress after two months or so by re-testing a workout you did at the very beginning of your program: Can you complete it faster? Are you lifting heavier weights or doing more reps? You can also measure physical markers like body measurements, weight, how your clothes are fitting, cholesterol, blood pressure, etc. Accept that finding the right health and fitness program will involve trial and error and whatever you settle on will take work, you'll bring yourself one step closer to the lifestyle that helps you be the best you can be!

-Your Plow & Hert Fitness Team

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