Have you ever stepped on a treadmill and found yourself guessing how fast to run, how long to go or how much weight to use? You’re not alone. Two effective ways to personalize your workouts are zone training and the rate of perceived exertion (RPE) scale. These tools use heart rate (HR) data and your perception of effort to remove the guesswork from exercise intensity. Both zon ...

In a world where small actions can create big waves, choosing to pay it forward is one of the simplest ways to spark meaningful change. The concept of paying it forward goes beyond simply doing something kind. It means performing an act of kindness with no motive or expectation other than helping someone else. When you pay it forward, you send a message that the other person is ...

Grains are an important component of diets worldwide. They provide protein, carbohydrates, fiber and other essential nutrients. Grains are the seeds of different types of grasses grown for food, including wheat, rice, barley, farro, quinoa and millet. Each grain is made up of three parts: the bran, germ and endosperm. Foods considered grains include cereal, rice, pasta, breads, ...

When the noise quiets, something important happens. Meditation teaches your body that it is safe to slow down. It offers a moment to re-center and provides numerous physical and mental benefits. Research shows that practicing meditation can decrease symptoms of anxiety and depression, reduce stress, improve concentration and problem-solving skills and increase positive emotions ...

In today’s environment it’s easy to spend long hours sitting, staring at screens and moving very little throughout the day. Exercise programs often focus on simple repetitive exercises like walking, cycling or basic strength training that mostly happen in one direction. While these activities are valuable, they don’t fully prepare the body for the real-world demands of work and ...