by Flagship Staff | Jan 1, 2016 | Blog
Every year my New Year’s resolution is to spend more time exercising, but, like many, I go overboard and burn out very fast. Based on gym participation, January is a very busy month. However, by February, you can see the numbers beginning to decline; people have burned out with their exercise routine.
For many of us, free time always seems to be at a premium. There never seems to be enough time for a workout. If you’re like me, I spend my time doing cardio exercises (running, biking) but spend very little time weight training.
Weight training, however, should be a part of everyone’s exercise routine. The benefits of weight training include:
• Increased metabolism;
• Burning extra calories while you sleep or are watching TV;
• Better posture and therefore gaining confidence in your appearance;
• Improved muscle mass and endurance; and
• Bone density improvements.
Here are some tips for getting your workout routine started, along with some core and strength exercises you can do throughout the day.
1.Keep records. Will keeping a record of your workout routine help you feel successful? It keeps some people motivated, while others find it a waste of time. Figure out what type of person you are. If tracking your routine helps, there are various ways to do it, including Excel spreadsheets and smart phone apps.
2.Find a workout buddy. Work out with a friend, co-worker, or family member who shares your goals. This extra accountability can keep you motivated. If you can’t find a workout buddy, consider hiring a personal trainer to get you started.
3.Vary your workout. When you begin your workout program, it may be fun and exciting; however, after a while, it can become mundane. Most facilities have a lot of different equipment and offer a variety of classes. If you’re getting bored, don’t quit! Go outside your comfort zone and join a class or ask for a brief orientation on some new pieces of equipment or exercise moves.
Core and Strength exercises
Bridge. This is a great exercise for beginners, especially if you live a sedentary life. The bridge exercise will help strengthen your hip flexors, hamstrings, glutes, and lower back.
Plank. The plank also works your core region, including your abs, lower back, glutes, and hamstrings. Most people are very weak in their lower backs, so this is a great exercise to help strengthen your back without stressing it.
To start, hold the plank position for 30 seconds and then rest for a minute. Your starting goal should be three sets of planks. As you get stronger, consider increasing your time.
If you can do three sets, holding each plank for a minute, you’re getting stronger. The plank is a great exercise you can do with your family. Please note that proper plank form is very important.
Push-ups. Push-ups are a great strength exercise because you can do them at any time and anywhere!
Many people, however, avoid doing push-ups because they’re too difficult, or do them incorrectly. If push-ups are a challenge for you, consider starting with knee push-ups. To complete a knee push up, your hands should be back from your shoulders with elbows pointing backwards at a 45-degree angle. Don’t extend your hands too far in front of you since this will put extra torque on your internal shoulder rotators. Everything from your knees up should move up at the same time in a line.
The proper technique for toe push-ups is the same. Your chest should come down between your hands. A lot of people place their hands too far in front of their bodies and do not have a good range of motion. That technique is incorrect.
The great thing about the strength exercises Janet shared is that you can do them at anytime and you don’t need expensive equipment.
by Flagship Staff | Dec 22, 2015 | Blog
Do you know that heart disease is the number one killer of women in the United States? It’s true. Heart disease claims the lives of women every minute of every day.
For me, this is a startling fact. So much emphasis is put on women and cancer that I think heart disease is overlooked. I’d like to share information, courtesy of the American Heart Association.
Every February, the American Heart Association launches its “Go Red for Women” campaign. The goal of the campaign is to raise awareness so women everywhere can learn about this disease and ways to prevent it. In addition, with increased awareness, more research can be done to help women battle and survive this disease.
Heart Disease In Women Can Be Different Than Men’s
We’re dispelling the vast amount of misinformation about heart disease and its symptoms in women. For example, heart attack symptoms in women can be different than what men experience. Chest pain is often not a symptom for women, but jaw pain can be. Heart disease does not spare the young. It does not discriminate based on age, and in combination with lifestyle, overall health and whether or not it runs in your family, these factors can work together to raise your risk. While you can’t change things like age and family history, the good news is that even modest changes to your diet and lifestyle can improve your heart health and lower your risk by as much as 80 percent.
If you’re wondering how to get involved in the “Go Red for Women” campaign, there are many ways to do so. A very simple yet effective way to join the fight is to be a part of the American Heart Association- sponsored event, National Wear Red Day®, scheduled this year on Friday, February 5.
by Flagship Staff | Dec 22, 2015 | Blog
Part of growing up is recognizing and fulfilling personal goals and securing a stable lifestyle that meets your needs and the needs of your potential or growing family. Getting a job, buying a car, and purchasing a house are often milestones you’ll reach and there are many reasons why you should protect your home, car, and personal possessions with insurance coverage.
Insurance will provide you with the protection you need, but many people aren’t sure where to start and how to choose the right type of insurance for their individual needs. Rest assured; feeling overwhelmed is completely normal.
If you need help navigating the world of insurance, start with the basics. Here are five tips you should consider:
1.Understand why insurance is important
Think of insurance as a way to manage risk. For a monthly fee, or premium, you enlist the expertise of an insurance agent to help you identify your potential risk and provide you with the right insurance coverage for certain expenses you could incur if you suffer a loss. Here are a few examples of insurance you should consider at various milestones in your life:
Car insurance covers repairs, medical costs, and legal expenses if you’re involved in a collision.
Home insurance is required by mortgage lenders to verity your home is protected, and provides you with coverage if your home is damaged by such things as fire, wind, or hail.
Business insurance protects the valuable assets of your business.
Identity theft protection provides access to comprehensive identity protection services.
Umbrella insurance provides coverage where your basic Home and Highway® coverage ends by giving you a large additional layer of liability insurance.
2.Do your research and brush up on your insurance vocabulary
Just like any job interview, it’s important to familiarize yourself with industry terminology and have some knowledge of insurance before engaging in a discussion. Do some research on insurance agents in your area, recommended insurance companies, and key terminology that may apply to you and your current life situation.
3.Determine what kind of coverage you need
While it’s your agent’s job to recommend the best insurance for your expressed needs, it’s a good idea to bring a general outline of what you think you’ll need to your initial meeting. For example, if you’re a homeowner, you might look into homeowners insurance, flood insurance, and insurance for your personal possessions.
If you own a business, you might consider business insurance, identity theft coverage, and workers’ compensation insurance, to name a few.
Think about your insurance needs in advance so you can accurately express what types of protection you may need.
4.Find an insurance provider to meet your needs
One of the key considerations in selecting appropriate insurance coverage is choosing a company and agent to help you. It’s important, however, to first understand the difference between an independent agent and a captive agent.
Captive agents represent one insurance company and offer only that company’s policies. Independent agents, on the other hand, have no exclusive relationship with any one insurance company. Independent agents offer a wide range of products from multiple insurance companies and are able to offer guidance on a variety of products, coverage options, and prices. Independent agents don’t work for one particular insurance company; instead, they work for you.
5.Find the right policy
Meeting with a knowledgeable insurance agent is the first step in helping you find the right policy for your needs. Once you establish what your coverage needs are and identify the level of protection you need, your insurance agent should be able to provide you with a comprehensive policy recommendation.
You should meet with your agent each year to review changes in your protection needs and to alter your policy to reflect changes in your home, auto, or family life.
by Flagship Staff | Dec 14, 2015 | Blog
As the hustle and bustle of the holiday season approaches, people begin visiting local retailers looking for that good deal or special gift. Others may choose to avoid the crowds and shop online.
Shopping online is so convenient because you never have to leave the comfort of your own home. I spent many Black Fridays out in the cold waiting in line, but now we can walk to our computer with a cup of coffee and shop until our hearts content.
Today, online shopping is a multibillion-dollar industry. However, with the convenience of online shopping comes the potential for identity theft. Here are some tips to keep you safe while shopping online this holiday season.
Online Holiday Safety Tips
1.Be leery of public Wi-Fi. If you’re like me, when you’re out and see you have access to free public Wi-Fi, you think, “Yes! I can check out sport scores or catch up on the news free of charge, saving my data.” However, if you plan to shop online, avoid public Wi-Fi and use your cellular data instead.
2.Make sure your antivirus software is up to date. Unless your antivirus software is set for automatic updates, it may be outdated. Before you begin your online shopping this holiday season, make sure your antivirus software is up to date. Check to see when your software was last updated. If a significant amount of time has passed, do a manual download to get it up to date.
3.Watch out for email offers. If your inbox becomes inundated with email offers that seem too good to be true, they probably are. Safety experts recommend visiting the retailer’s website to find deals. Email offers with links could be a phishing scam run by hackers.
4.Do your homework. If you’re ordering from an online retailer for the first time and aren’t familiar with them, do your homework. Look for reviews from other shoppers to see how their online shopping experience was. If you see poor ratings, it’s probably wise to stay away no matter how good the deal is.
5.Frequently review your accounts. It’s always wise to review your accounts on a regular basis. However, during the holiday shopping season, it’s a good idea to review them more frequently. Online accounts allow us to see transactions up to the minute. If you see something strange, contact your bank or credit card company immediately.
6.Cold hard cash. If you’re like me, you have more receipts in your wallet than cash. However, if you want to protect yourself from identity theft this holiday season, consider withdrawing money from your local bank and using cash at local retailers for your holiday purchases.
7.Never share personal information. When buying online, retailers don’t need personal Information, such as date of birth or your social security number. If an online site is asking for this information, leave it immediately. Also, don’t save credit/debit card information on a retailer’s website. Lastly, when you’re finished making a purchase, remember to logout.
8.Create a strong password. To create a strong password, consider using a method or scheme that’s easy for you to remember but hard for others to guess. To learn more, check out the blog post from earlier this year: How to create a password that’s easy to remember but hard to guess
by Flagship Staff | Dec 8, 2015 | Blog
Retailers love this time of year when consumers venture out in droves to do their Christmas shopping. This time period can make or break their entire year.
For the rest of us, increased shopping means more congestion on our roadways and in the store parking lots. This increased congestion can lead to frustration, aggravation, and fender benders. In addition, the weather can wreak havoc on already-crowded parking lots, resulting in slips and falls and difficulty pushing a shopping cart or stroller.
Here are some safety tips to keep in mind as you venture out this holiday season to find that perfect gift.
1.Park further away. If your family is like mine, they’re always telling me to find the closest parking spot, and if I don’t, I hear about it. However, during this congested time of year, it may be wise to park further away from the store. If you do this: Backing out will be easier because there will be less car and pedestrian traffic.
You may be able to avoid unwanted door dings.
There’s more space for you and your family to exit and enter the vehicle.
You can burn off a few extra calories which isn’t a bad thing this time of year.
2.Light it up. Many cars today come with daytime running lights. If your car doesn’t, turn on your headlights while in a parking lot or parking garage during the daylight hours. Turning your lights on makes it easier to be seen by other cars and pedestrians.
3.SUVs and minivans, oh my! If possible, be on the lookout for these vehicles. While you may find a close parking spot in between them, trying to back out after your shopping spree may be difficult.
4.Don’t rely solely on backup cameras. While backup cameras are a nice addition to cars, they only allow you to see what’s directly behind you. Before backing out, you should still turn your head to survey the area around you. If it’s clear, you can slowly back out, keeping an eye on the display. If you’re travelling with friends or family, I would encourage you to ask them to keep an eye out. If the parking spot in front of you opens up, pull through. Unfortunately, I know people who have backed into cars even with an audible alert and camera.
5.Pay attention to your surroundings. Before leaving your car or store, scan the area. Be on the lookout for anything that looks strange. In addition, keep an eye on the pavement. Watch for elevation changes or potholes that could cause you to slip and fall. If something doesn’t feel right, consider asking store staff or security for assistance. Lastly, take out the earbuds and avoid texting or trying to make a phone call until you’re safely in the store or your car. Distracted shoppers are easy targets.
6.Make eye contact. If you’re using a pedestrian crossing at your favorite mall, make eye contact with the driver to make sure they see you and are going to allow you to cross. Even though pedestrians have the right of way, never assume drivers see you. Since the weather is still somewhat mild, I have been biking to work. On the front of my bike, I have a bright headlight that also flashes. Every day I am amazed at the number of people who still don’t see me.
7.Inspect your car. Before getting in your car, take a peak in the back seat to make sure a stranger isn’t waiting for you.
8.Wear appropriate clothing. Consider wearing lighter or reflective clothing and shoes with good traction.
9.Shop with a friend or family member. If your plan is to shop until you drop, consider taking somebody with you. Carrying many bags or packages can make you an easy target. In addition, consider leaving small children at home or taking someone with you to help them navigate safely through the parking lot. Trying to push a stroller, carrying packages, watching other kids and looking for car keys can be difficult and dangerous.
If you’re involved in a car accident in a parking lot and police aren’t contacted, be sure to gather as much information as possible, including the name, phone number, address, and insurance information of the other driver, and the color, type and license plate number of the vehicle(s). If there are witnesses, get their contact information, as well. And take photos, if possible, to avoid fraudulent claims later on.
