March is National Nutrition Month


From our friends at Move It Monday:

When you’re getting ready for your next workout, remember that you’ll need to fuel up before and after you get moving. The right foods will help you get the most out of any exercise you choose to do and help your body recover when it’s over. This Monday, make sure your grocery list includes nutritious foods that will do your body good!

Even if you stick to low-impact exercise, eating the right kind of nutritious foods will help optimize your workout and get you in shape to come back for more. When it comes to fitness, think carbs! Carbohydrates are the key to fueling your workouts and helping you recover later. As a pre-workout food, reach for fruits and vegetables or whole grains. Save protein for after your workout since it digests more slowly and might slow you down.

One thing to do before, during, and after your workout is hydrate. The best choice is always water! You can also blend your water with fruit juice to give it a boost of natural carbohydrates. It’s always a good idea to stay hydrated, even if you don’t break a sweat.

If you do engage in exercise that is more high-impact, pay closer attention to the foods you eat as well as staying hydrated. Vigorous activity will make you sweat and you’ll have to replace the water you lose. Increase your usual water intake and eat hydrating fruits and vegetables like watermelon, celery, cucumbers, and strawberries. One excellent option post-workout is milk, which not only provides the benefits of hydration but also contains protein to repair your muscles.

Starting a healthy diet and regular exercise this Monday will not only benefit your physical health, they can provide the energy that you need to power through your busiest days!

Time to Move for Your Heart

nordic-walking-1369306_1280-1024x732From our friends at Move It Monday:

We’re so happy you’re keeping it moving for your health! Did you know that heart disease is the biggest health threat to women? That’s why we’re promoting American Heart Month all throughout February!

Friday, February 2, is Wear Red Day, a date chosen by the American Heart Association to come together and promote heart health in women. Women are especially at risk for heart disease, which tops the list as the biggest health threat to women. But even moderate physical activity every day can help prevent heart disease. This Monday, before breaking out a great red outfit, get your body moving and your heart beating!

Experts recommend getting 150 minutes of moderate physical activity every week to stay healthy. The same amount of activity is also an excellent way to prevent heart disease. Not only is it great for your cardiovascular system, but any form of exercise helps to ease stress, build your immune system, and benefit your overall health. Plus, people who start a new routine on Monday report being more likely to keep it up all week. Give yourself more reasons to celebrate on Wear Red Day this Friday. The best part is that pretty much any physical activity counts towards those 150 minutes! Read more here on our blog.

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Monday Mile: Join a Walking Group


From Move It Monday:

Walking has all kinds of benefits for your health. These benefits become even greater when you walk with a group! Whether you are walking to get into shape or stay in shape, ambling along with a group can be a great motivation to keep you going all week long. Becoming a member of a walking group can help you stick to a regular walking schedule, prompt you to reach greater mileage goals, and even make the time go by faster. If you can’t find a group that fits into your calendar, we’ve got some great resources to help you organize your own!

Read all about how to get started on our blog!

For walking groups led by Decatur Active Living, visit

Move It Monday: The Monday Mile

monday mile

If you walk a regular Monday Mile, you’ll find that the same old route might get a little boring. It’s easy to walk a mile, but sometimes it’s difficult to stay motivated to walk everyday, especially when the temperatures cool! You’re likely to stay indoors if it’s dark and cold, like most winter months are. However, when you’re feeling uninspired, the best thing to do is challenge yourself! Get outside today and everyday! Here’s a list of things you can do to enhance your #MondayMile this week!

For more information on staying healthy visit


Move It Monday: Recommit to your Workout Routine


Now that the holiday season has officially kicked off, it may be difficult to stick to your workout routine. Rather than skip out on fitness, use this Monday to recommit to your workout and keep your momentum going. Here are four tips on how to recommit to your exercise routine when you get off track!

Read more on the Move It Monday blog.

Move it Monday: Benefits of Standing


From our friends at the Monday Campaigns:

Research has shown that sitting for long periods of time may have detrimental effects on our metabolism and cardiovascular health. The act of standing may have similar benefits as walking – standing improves posture and circulation, increases metabolism, and gently tones muscles in the core and legs while burning calories. However, there is no need to stand all day long. It’s possible to find a happy medium that will discourage inactivity while benefiting your health. Check out our blog post for a few ways to add more standing into your daily routine without overdoing it.

Move It Monday: Sneak in a Workout


If you missed your 30 minutes of cardio, you may have made up for it without even realizing it. There are several things that you do every day that burn calories and contribute to getting more physical activity. This Monday, make a note of some of the things you do around the house and during the day that require you to move around more, then build on that to be more active! Check out the Move it Monday blog for a few ideas of “stealth activities” that can help you burn calories.

Destress Monday: Find Your Happy Place

meditation monday

If you’re already dreading the week ahead when you wake up Monday morning, take a deep breath and find your happy place. Guided visualization is a relaxation tool used to reduce stress and provide a calming effect on the entire body. Rather than head into your week in a frazzled state, take five minutes this Monday to create a safe haven in your mind.

Read more here.

Move It Monday: Exercise on the Cheap


You don’t have to spend a ton of money to get fit. Forget those fancy bikes and expensive gym fees. Excellent equipment and workout accessories can be found right in your own home. Public spaces and the great outdoors are also great places to move it without spending a penny. Read more about free and inexpensive ways to exercise on the Move It Monday blog.

Check out the adult exercise equipment at McKoy Park – get in your workout and enjoy one of our city parks.

Move It Monday: Get Your Groove On


Dancing is a whole-body workout that is actually fun! It’s good for your heart, it makes you stronger, and it will help with balance and coordination. There are a lot of ways in which you can work on your dance moves – on your own, with a friend or partner or in a class setting. Experiment with different styles of dance and choreography to get a feel for what you enjoy the most.

Read more about the benefits of dancing here.