The idea of starting a personal challenge can feel intimidating, especially when rigid programs like 75 Hard dominate the scene. Luckily, there's a gentler, yet equally gratifying alternative: the 75 Soft Challenge.
Electrolyte drinks are everywhere these days. Premade drinks, powders, concentrates, tablets – they come in tons of different forms and flavors. You’ve probably seen them in grocery stores, at gyms or advertised by athletes. They promise to hydrate better than water, improve performance and help you recover faster.
Looking for a fun way to get your family moving? Oklahoma is home to some of the best outdoor spots for active family time. From hiking and kayaking to swimming and fishing, the state’s lakes offer plenty of ways to stay fit while making memories.
Oklahoma City, or OKC as locals lovingly call it, is home to a variety of green spaces that offer a refreshing break from city life. Whether you're into running, biking, kayaking or just soaking up some sun, OKC’s parks and lakes have something for everyone. From sprawling urban parks to serene lakeside retreats, here are some of the best green spaces you’ll find in OKC.
As you age, the body undergoes natural changes that affect both the physical and mental aspects of your life. This may show up as the inability to remember things as well as you once did, wrinkles on your face or hair turning gray.
Some developments are more physically limiting, though, such as the painful progressive wear and tear on discs in your spine, a condition known as degenerative disc disease.
Oklahoma is a hiker's dream. With gorgeous hiking trails across the state, hiking enthusiasts have miles upon miles of trails packed with stunning views and gorgeous wildlife. From the rugged beauty of the Wichita Mountains to the serene landscapes of the Ouachita National Forest, Oklahoma offers diverse hiking experiences for all skill levels.
Participating in self-care Sunday is a great way to reset and recharge for the upcoming week. It's all about dedicating a day to relax and replenish your body and mind. By carving out this special time for yourself, you're prioritizing your well-being and showing yourself some much-deserved love and care.
Intermittent fasting has taken the health and wellness world by storm, earning attention as an effective method for weight management and improving overall health. But is it just another fad, or does it actually deliver sustainable results?
Embarking on the path to better health through fitness is an empowering decision, but the mere thought of stepping into a gym can be an overwhelming challenge for many. The pervasive phenomenon known as "gymtimidation" often casts a shadow, making the gym environment seem intimidating and hindering individuals from realizing their fitness goals.
Protein coffee, often called "proffee," has become a buzzing trend among fitness enthusiasts and coffee lovers alike. Combining the stimulating properties of coffee with the boost of protein, this drink blends functionality and indulgence. But what makes protein coffee so popular, and is it really worth the hype?
At the start of the new year, many people set out with a heartfelt resolution to achieve a healthier weight. This common aspiration often marks the beginning of a journey toward improved well-being. For those considering weight loss, both surgical and medical options present viable paths to success.
When it comes to home fitness, walking pads and treadmills often appear as two sides of the same coin, both designed to enhance your indoor exercise routine. A walking pad, with its sleek and foldable design, is perfect for people seeking a compact solution for light walking, especially in confined living spaces. On the other hand, a treadmill is a bigger machine, capable of supporting a range of activities from walking to intense running. Understanding these differences is key to selecting the right equipment to match your lifestyle and exercise preferences.
Smartwatches have become increasingly popular for their health-tracking features. But they can also cause skin irritations and rashes for some people. These skin issues, known as contact dermatitis, are a common issue associated with wearing smartwatches. Learn more about contact dermatitis and how to alleviate irritated skin.
An affirmation workout takes two healthy practices – exercise and positive self-talk - and brings them into one powerful package: the affirmation workout. You can use affirmations before, during and after a workout – or all three. Choose one or two affirmations that speak to you – don’t try to remember more than a few.
Mindful yoga, also known as mindfulness-based yoga, is a practice that combines the physical and mental benefits of yoga with the mindfulness techniques of meditation. The practice involves focusing on the present moment and becoming aware of one's thoughts, feelings and sensations without judgment.
Shrink your waist size to boost health. Reducing abdominal fat can lower risks of heart disease, type 2 diabetes, and certain cancers. Discover more about the impact of waist weight.
Regular exercise brings with it many benefits, but with them can come muscle soreness. When we try a new exercise, work out a little harder than usual or restart a workout routine after a bit of time off, our muscles will ache. Here’s a roundup of reasons for soreness, home treatments and remedies.
Feelings and physical sensations that come with true (physical) hunger are low energy, an empty-feeling stomach and even fatigue. The longer it’s been since you last ate, the more noticeable the sensations will be.
There is a real stigma with discussing weight, whether it’s with friends or family. It’s even harder when you attempt to discuss this with your own children.
Eating more veggies and fruits is never a bad idea, just be sure to incorporate enough complete proteins. Without them, you might feel sluggish and lose muscle mass. Fortunately, a little menu planning can help you include enough complete proteins in your diet.
Believe it or not, dietitians often rely on non-culinary images such as tennis balls and hockey pucks for portion control references. Once you master those, you’ll soon have more than a "sporting" chance of perfecting portion control.
It’s long been known that exercise is good for both body and mind, and that certain types of exercise are extra good for calming the mind. There’s a growing body of evidence suggesting kayaking is a double-paddled superstar when it comes to de-stressing. We share what you need to know.
What exactly constitutes a healthy energy drink, and are these products even good for you? This blog will examine what you need to know about these natural options.
Swimming is an amazing cardio workout, it’s known for its calming, meditative effects and it’s a remarkably efficient way to burn calories. Since water supports about 90 percent of your body weight when you’re swimming, it’s often possible to continue to exercise while recovering from an ankle sprain or other injury. Did you know, though, that there are lots of other ways to exercise in water?
Physical activity, whether mellow or intense, is a proven mood booster. It can help us maintain a healthy weight, keep our blood pressure in check, reduce the risk of diabetes and cardiovascular disease, reduce stress and strengthen muscles and bones. Regular exercise is possibly quite a boost for cognitive function, now and in the future.
Bones aren’t static. They’re changing all the time, breaking down old bone and making new, healthy bone. When we’re younger, new bone grows fast. It outpaces the breaking down of old bone, resulting in increased bone mass. We explain how to keep your bones strong and why it's important.
In a world full of culinary choices, many people simply don’t like to eat fruits and vegetables. Instead of losing out on vital nutrients necessary to carry out bodily functions, powdered versions of these whole foods have found their way onto store shelves and online marketplaces as a way to bridge the gap.
According to the Cleveland Clinic, beets are pretty special. They’re one of very few deep red-purple vegetables or fruits, and that beautiful color brings with it a more unique subset of antioxidants and nutrients than is found in produce of other colors.
People who enjoy regular exercise feel better, sleep better, tend to eat better, have decreased incidence of diseases like type 2 diabetes and some cancers and they maintain better mobility as they age. And it doesn’t take as much as you may think.
We discuss how walking can improve various aspects of your mental and physical health and how many steps per day you should take to experience benefits.
Due to the rise in popularity of sports drinks and flavored waters, many people associate replenishing electrolytes after physical fitness and activity. But electrolytes are more than that. Yes, they’re important for optimal hydration, but they also play a key role in body function.
Personal training can provide you with a customized workout plan, nutrition guidance and one-on-one support from a certified professional. So, how can you determine if online personal training is right for you, and where should you look for an online personal trainer?
Have you always viewed exercise as a means to lose weight or get in shape? Many people work out for just the physical benefits. However, people often find themselves losing the motivation to exercise when their mental health is suffering. If you’ve ever skipped a workout when you’re feeling sad or anxious, you could actually be missing an opportunity to turn your mood around.
It can be hard to take the slow and steady approach to build a healthy lifestyle when we're surrounded by advertisements for crash diets and 30-day fixes promising fast results. How much physical activity do you actually need? We're breaking down everything you need to know to establish healthy habits and a consistent activity level for the long term.
Sweat is a natural, necessary part of being a human being. Staying naturally dry may seem advantageous, but not sweating enough can actually be more dangerous than sweating too much. Of course it’s perfectly normal to sweat a little or a lot. We share everything you need to know.
Between membership fees, childcare, crowded workout areas and drive time, gyms are not for everyone. The good news is, you don’t need a gym membership or fancy equipment to stay healthy and fit. In fact, you can get an incredible full-body workout with a set of dumbbells, or even just your body weight.
Working out at home can be a great alternative to help maintain your fitness goals without breaking the bank. To help you get started, we'll go over home gym essentials, including what equipment you'll need, how to combine design with functionality and where to buy equipment for your home fitness studio.
Establishing a consistent exercise routine while you stay home can add structure to your day, keep your body strong, and help alleviate stress. Here are a few ways you can stay active while staying safe.
Now that it's February, have you found yourself right where you started when you set your new year's health goals last month? Maybe you’re feeling frustrated with yourself, and already think your goals for 2020 are a wash. INTEGRIS dietitian Brent Wilson gives some heartfelt advice to help you get back on track.
There are many health benefits when you run regularly. Studies have shown that running can lower your risk of obesity, type 2 diabetes, heart disease, high blood pressure, stroke and some cancers. We are sharing 5 tips to help you run like a pro.
Sciatica nerve pain ranges from a dull ache to a burning and excruciating pain. Sometimes, the pain hits like a sudden shock when you sneeze or cough, and some patients may experience numbness, muscle weakness or tingling along the affected leg. So, what exactly is sciatica and how can it be treated?
The first four cases of serious lung injury related to e-cigarettes have been confirmed in Oklahoma. Nationwide, 26 people have died so far. While the investigation is ongoing, the CDC recommends that people refrain from using e-cigarette products.
HIIT, or high-intensity interval training, is a workout where you give 100 percent effort through quick, intense bursts of exercise, followed by short recovery periods. This type of training gets your heart rate up and burns more calories in less time.
Tai Chi is known as "meditation with movement." It's great for people of all fitness levels who want to improve their health. Here is what to expect from your first class.
Think yoga is only for the young and beachy? Think again! Practicing yoga is great exercise at any age, but seniors especially benefit from moves that bring improved posture, sleep quality and pain relief.
If ongoing studies on brown fat show the same results in humans as they did in mice, fat tissue and hormones may hold a very important key to effective weight loss.
According to the Oklahoma City County Health Department, one in six adult Oklahomans has high cholesterol, one of the leading causes of heart disease in the U.S. Heart attack, stroke, heart failure, cardiovascular disease and other conditions can be caused by high cholesterol. We’ve broken down the basics to help you improve your healthy cholesterol levels.
Happy Yoga Month! While "sitting is the new smoking" might be an exaggeration, extended sitting really does have damaging health effects. But by simply standing and stretching (using these handy desk yoga poses) you can have a profound effect on lessening the negative effects of sitting.
Angling enthusiasts have plenty of big rivers and small streams, large lakes and hidden coves to cast lines for Oklahoma’s abundant bass, crappie, paddlefish and catfish. From mercury and blue-algae risks to the best skillet trout recipe you've ever tried, here is your guide to fishing in Oklahoma.
People who work or play outside during the extremely hot Oklahoma summer run the risk of several heat-related injuries. The most serious is heatstroke, which can cause organ damage or even death. Dr. Layne Keathly gives symptoms to watch for so you can keep your family cool this summer.
Bulletproof coffee is a dietary trend sweeping the country. People who follow a low-carb, high-fat diet, such as the paleo diet and the ketogenic diet, swear by its ability to keep them energized, fueled and focused all morning long while burning fat at an elevated rate. But is bulletproof coffee actually good for your health, and does it live up to the hype?
It might not be the most exciting part of working out, but stretching is just as important as cardio and strength training. Incorporating these stretching exercises will help you improve flexibility, reduce tightness and make your workouts safer.
While scheduling a yearly check-up with a doctor is vital, men can also take charge of their health by doing quick self-exams at home, so they can learn what’s “normal” for their bodies and what isn’t.
Remember the freedom you felt as a child when you hopped on your bike, pedaled down the street and let the wind hit your face? That childhood joy isn’t just for kids. Today, millions of adults and children still revel in the fun of bike riding both for pleasure and for health. Why not see what you've been missing and try out these OKC bike trails?
While often termed differently, muffin top, belly fat and spare tire are all essentially the same - excess abdominal fat. No matter what it’s called, it can be a frustration for many men because it's one of the most difficult areas to slim and tone.
Learn more about this fast and fun workout, whether you’ll be sitting pretty on an indoor rowing machine or enjoying the fresh air with an outdoor row at the state-of-the-art OKC Boathouse District.
Macro tracking, when done correctly, can be an effective alternative to restrictive dieting. While it may not be right for everyone, tracking your macronutrients can help you maintain a proper caloric intake for your goals and change your body composition without being restrictive or making you feel sluggish and hungry.
You might already know about macronutrients and micronutrients, but did you know that hidden within foods such as turmeric, tomatoes and blackberries are active compounds called mesonutrients that might play a big role in making these foods so good for you? Many health publications and websites are proclaiming mesonutrients as the newest health trend of 2019. So, why are mesonutrients so important?
Eating nutrient-dense foods can not only make you feel great, but may even reduce your risk of certain chronic health conditions while providing multiple health benefits. It's like they say: "Food IS medicine."
When you first start out, it may take a few weeks to really establish your food prep routine, but once you get familiar with the process, it will reduce stress and help you throughout the week – not burden you with an extra chore.
Spring break is here, but you don’t have to hit the beaches or even travel far to enjoy a healthy and fun week in March. Oklahoma offers numerous opportunities to get outside, get moving, take in healthy activities and have a ball all within the state boundaries.
The last week of February is Eating Disorders Awareness Week. You might not know who could be silently struggling with disordered eating. Here are hidden signs.
Since Feb. 14 is National Donor Day, we are highlighting how easy it is to become a donor in Oklahoma. The process is simple, free and only takes a few minutes.
Paul was in surgery for 14 hours getting an emergency heart transplant at the Nazhi Zuhdi Transplant Institute at INTEGRIS Baptist Medical Center. Two months later, Paul returned home to an array of heart decorations. Says his wife Stephanie, "I put out a big yard sign that read, 'Glad you had a change of heart.'"
Cryotherapy spas have been growing across the U.S. in the last few years. At the spa, a person will sit or stand in a booth cooled to subzero temperatures for a few minutes. Supposedly, there are mental and physical health benefits. But is it safe?
Rubbing areas that hurt is a natural human response. But beyond easing tension and sore muscles, did you know therapeutic massage lowers blood pressure, improves weight gain in preterm infants, can relieve migraine headache pain and even reduce scar tissue and stretch marks? Plus so much more!
By the time you reach the half-century mark, you have seen and done a lot, but there are also plenty of things you might not know. Here are 25 excellent pieces of information, curated just for you.
Are you struggling with motivation for your New Year's resolution? If so, here is an update on Sarah Johnston's weight loss journey to inspire you. Sarah is an INTEGRIS employee who has lost more than 100 pounds!
We’ve looked at three of the biggest diets out there – Keto, Whole30 and Paleo – and asked Brent Wilson, a registered dietitian and certified diabetes educator at INTEGRIS Health, for his real opinion on each of them.
All those calories from holiday treats can add up. The average person gains approximately one pound over the holidays and most never lose it. If, after the holidays, you don’t add extra workouts or maintain a stricter diet, those pounds will continue to tack on each year. Instead, try these quick exercises to burn off the treat!
Ah, the joys of Thanksgiving. After a week of preparation, it’s 12 minutes of frenzied eating, followed by a no-shame afternoon nap, followed by turkey sandwich leftovers. What's not to love? But there are a few downsides. We've got your post-Thanksgiving survival covered with leftover turkey recipes, food safety tips and even fun activities that will help you burn off those mashed potatoes.
Yoga is everywhere these days, and its health benefits are touted all over health websites and fitness magazines. More than 36 million Americans practice yoga, according to a 2016 survey. One of the most trendy types is something called "hot yoga." Fans claim hot yoga offers increased benefits, such as cleansing impurities from the body. But is it safe?
Finding time to exercise can be challenging, so convenience is key. While a fancy gym membership can be fun, it's not necessary to stay in shape. A resistance band can work your entire body. And the best part? You can use it anywhere.
Technology can tempt us to be sedentary. It's so easy to sit on a couch and binge Netflix or spend hours glued to our phones, but don’t lock your devices away just yet. Smartphones and watches are quickly becoming handheld personal trainers. Fitness-focused apps are readily available for both iPhones, Androids and other smart devices.
While it might seem that everyone is talking about intermittent fasting, you may be wondering if it’s the right choice for you. Let’s chew on some information about the time-restricted eating trend with the help of INTEGRIS registered dietitian Brent Wilson.
Staying active and alert helps reduce the risk of many health concerns brought on by aging, while also helping you maintain a better quality of life. Here are some local classes that help keep seniors fit!
Did you know 60 is the new 40? We’ve all got to take care of ourselves so we can live healthier as well as longer. Adding something called “functional fitness” into your exercise mix yields unique healthy aging benefits.
As football jerseys appear and pumpkin spice scents fill the stores, it seems like every other commercial is for the Oklahoma State Fair. If you’re planning on attending this year, use this guide to eat a little healthier.
In the heat of an Oklahoma summer it’s understandable if your brain gets kidnapped by cravings for the cold, delicious taste of ice cream. It’s hard not to give in once you’ve started daydreaming about the creamy delight. Here are some healthier substitutes that are still refreshing and tasty.
Imagine having bones so fragile even a sneeze can lead to a painful fracture or break. For people living with severe osteoporosis, avoiding a situation like this is an everyday challenge. Fortunately, for many who are at risk for developing osteoporosis, preventive exercises can help keep bones in good shape.
Breakfast is arguably the most important meal of the day, but one thing is certain — starting your day with a healthy breakfast can improve digestion and energy levels throughout the entire day. Healthy eating habits are easier to keep when your meals taste good. That’s why we’ve included six healthier versions of your favorite breakfast foods.
Spring has most definitely sprung in Oklahoma, which means it's prime gardening time! Some might assume our hot climate and severe weather make gardening too difficult, but these gardening experts tell you what plants work best in Oklahoma and how to make them thrive.
Congrats! You’ve decided to start a running journey! Whether you’ve never run more than a mile in your life or haven’t hit the trail in a few years, investing in a pair of running-specific shoes is a wise idea. Leave walking shoes and fashion sneakers in your gym bag: shoes not intended for serious running can cause pain and set your training quickly off course.
The Boathouse District has become a go-to destination for families, athletes, adventurers and thrill seekers. Located right in the center of Oklahoma City, the district is home to boathouses, a high-performance training center and the RIVERSPORT Adventure Center.
Helmets are essential to prevent traumatic brain injuries caused by impact. Activities such as riding a bike or scooter, skateboarding, playing a contact sport, rock climbing, riding a horse or driving a motorcycle can all result in head injuries. That’s why it’s so important to always wear a helmet when taking part in a potentially dangerous activity.
If you’re not an experienced hiker but are thinking about trying a few Oklahoma hiking trails this year, we’ve compiled a few hiking tips to help you prepare to stay safe and enjoy the great outdoors.
It's early in 2018, which means it’s time for America’s Health Rankings® Annual Report. The report, recently released by the United Health Foundation, ranked Oklahoma number 43 in the U.S. in terms of health. We’re breaking down the data and highlighting some interesting facts about Oklahoma.
To help you commit to your physical fitness this year, we’ve rounded up our favorite fitness-focused On Your Health articles to provide inspiration on the latest workout trends. Do some research, try new things, find out what works and start your journey toward better fitness.
One of the best ways to establish a new habit is to write it down. As you look forward, consider creating a workout calendar to help keep your healthy habits on track. Here are a few of our favorite tips to build an effective game plan.
Have you made any progress on your New Year's resolutions? A common one is weight loss, but understanding how to find your healthiest weight is important to achieve the best results.
Peanut butter is a staple in most American kitchens but many people don’t realize there are a wide variety of nut butters made from other nut varieties. When it comes to health benefits, peanut butter just can’t compete with the healthy ingredients found in other nut butters.
Some love running; some hate it. But one thing is for sure: if you’ve never been a runner, getting started is the hardest part. We’re answering all your running questions to help you get on the right track — pun intended.
It can be easy to beat yourself up after years of failed New Year’s resolutions, but there may be more to it than lack of motivation. New Year’s resolutions are nothing more than creating new habits, but you need to retrain your brain to create them.
Your post-workout routine should always include stretches, but foam rolling is an important step, too. Learn more about the benefits of foam rolling on the INTEGRIS blog.
If you suffer from painful arthritis or live with an autoimmune disease, dealing with inflammation is a part of life. While some of your favorite seasonal foods may be triggers, you can still enjoy a healthy season full of flavor and inflammation-fighting foods! With a little research and culinary inspiration, you can create a wonderful holiday meal.
Being healthy is not only about working out or eating clean. Overall wellness is a fundamental component of living a healthy lifestyle. Check out these wish-list-worthy gadgets to improve your daily well-being in so many ways.
With a chill in the air, what sounds more enticing than a house full of delicious aromas and gathering around for a hearty meal? Cooking winter favorites, like pot roast and chili, can turn into quite a time commitment. But that all changes with an instant pot!
It is estimated that 30 million individuals in the U.S. have been affected by Chronic Obstructive Pulmonary Disease (COPD); however, only 15 million of those individuals have been officially diagnosed with the disease. As one of the leading causes of death in both Oklahoma and the United States, COPD goes undiagnosed or mistaken for other lung conditions more often than not.
It’s time for Oklahomans to toss those cigarettes -- at least for one day. This Thursday, Nov. 16, smokers in Oklahoma and across the country are challenged to quit smoking for one day during the annual Great American Smokeout. Hopefully, this one-day success will show smokers they can kick the habit for good.
Group exercise classes tend to go in and out of style. From jazzercise to barre, trendy workout classes often pop up in the fitness industry. However, there’s one fitness class that seems to have withstood the test of time—boot camps. Here's what you need to know.
With so many different sweeteners and false advertisements, it can be confusing to determine which sweetener is the best option for your health. We consulted Brent Wilson, a registered dietitian at INTEGRIS, to get his perspective.
Oklahoma ranks seventh in the nation for binge drinking risks. According to the CDC, excessive alcohol use costs the state of Oklahoma about $2.4 billion. In honor of Alcohol Awareness Month, know the facts.
If you are concerned you might have chronic fatigue syndrome, it is important to understand the difference between fatigue, chronic fatigue and chronic fatigue syndrome.
Spring break is right around the corner, which means many Oklahomans will be heading to the mountains for skiing and snowboarding. It’s important to stay warm, keep hydrated, guard against sun damage and protect yourself from injuries as you hit the slopes this spring break.
Youth sports have been linked to lower risks of disease, as well as better development of interpersonal skills. Research suggests equal opportunity for female athletes is crucial to equip all young people with the tools they need to achieve well-being and success in adulthood.
As we age, there are different preventive screenings doctors recommend by age group. Regular screenings and tests at the right time in your life give you the opportunity to prevent diseases and major health events, like cancer, heart attacks and strokes.
We are three weeks into the new year. How are you doing with your resolutions? You might have had trouble so far but an INTEGRIS dietitian has advice to get you back on track.
The Oklahoma Blood Institute serves as the hub for our state's blood donations and revs up outreach for donors during National Blood Donation Month in January.
Trying to squeeze in a quick workout amidst the hustle and bustle of the holidays? If you don't have time to hit the gym, you can still get a good workout in at the mall.
Oklahoma has become more bicycle-friendly in recent years, and several cities have made it even easier to hit the trails. The bicycle community in Oklahoma City is growing, with more attractive options for both cyclists and spectators.
