Hit the Ground Running: Benefits of Running for Exercise

A New Year means new goals. What is yours?

Almost 50% of people who make new years resolution create a goal for exercising more, but few actually follow through with it. Many times, roadblocks like lack of money, no transportation, or no time are listed as reasons for falling off the exercise bandwagon. However, there is one type of exercise that costs very little, and you can do anywhere.

Are you ready to RUN??

Though running gets a reputation for being no fun, it is actually one of the most beneficial forms of exercise you can do. Not only is running an amazing aerobic exercise for your heart, it also produces serotonin (a hormone that increase the body’s feelings of wellbeing and happiness). Below are some benefits from running that may change your mind about the exercise:

Running adds years to your life

Many studies have shown that running increases your lifespan. How? After a period of time running, the human body shows an increase in cardiovascular fitness, lower cholesterol, less body fat, stronger bones, better hormone regulation, and all of these (and more) are key to good health and therefore, a likely increase in your lifespan.

Increase in sleep

Sleep is important for every human’s functional wellbeing. Whether you’re an athlete, a mom, or a businessman, everyone requires sleep. Because of the intensity of running, your body is going to be tired and will crave the rest and recovery your needs. An article in the American Journal of Lifestyle Exercise touted a connection between exercise and sleep; the worse your sleep habits, the less likely you are going to exercise, and vice versa.

Weight loss

Everyone knows that cardio helps you lose weight. Running burns more fat than (almost) any other activity because you are using your entire body through the duration of the exercise. On average, running burns 100 calories per mile! Many people find that losing weight is not difficult, but keeping it from coming back is. The only way to keep off the weight is to commit to a long-term exercise regime, and running fulfills that need.

Reduces Alzheimers, cancer, and many other diseases

A completely unexpected health benefit of running is the stimulated release of brain-derived neurotrophic factor (BDNF), which helps the growth and survival of brain neurons. This aids in protection from brain plaques linked to Alzheimers. A study done in the Journal of the American Medical Association showed a connection that high-fitness exercises had a lower risk for developing 26 kinds of cancers. Along with lowering the risk, running can also reduce the effects of cancer if someone already has it.

It’s no secret that running pushes the mind and the body, but there are SO many benefits when you commit to a routine of physical exercise. Here at Newton Peach Marketing, we also strive to push ourselves, by committing to continued growth and effort in our business. This new year, we are focused on growing personal relationships with owners to help them reach their new-year business goals. With many custom options available, we are focused on your personalized plan to help you expand your business. We want to see you and your business flourish in 2022!

How to Do Cardio Workouts at Home With No Equipment

Many people set the goal of getting in shape. Many people also abandon that goal. There are numerous reasons this is the case. Often, however, people simply assume they need the right equipment to work out effectively.

This is an understandable assumption. That said, it’s not rooted in fact. It’s entirely possible to burn calories without special equipment, a gym membership, or even a lot of space. The following points illustrate just a few ways you can get in your daily cardio from the comfort of your own home.

Jog in Place

You may feel a little awkward jogging in place, but you shouldn’t. This simple exercise can actually burn a lot more calories than you might realize, especially if you’re wearing comfortable shoes. Although many factors contribute to how many calories someone burns while performing a given exercise, in general, a 125-pound person consistently jogging in place for 10 minutes could burn as many as 60 calories. That’s a pretty decent workout that requires virtually no space.

Perform High Knees

As your fitness improves, your goal is to identify reasonably intense exercises you can perform in a small area. High knees is a good example to consider. As the name implies, this exercise involves standing with your feet hip-width apart and raising one knee as close to your chest as possible while pumping the opposite arm and maintaining your balance. Alternate between each leg, and try to stay as light on your feet as possible. This is key to ensuring the workout is intense enough to help you burn calories.

Use Your Stairs

It’s important to keep in mind that certain items and features in your home can actually serve as fitness equipment if you’re creative. Consider your staircase. If it’s relatively long and wide, sprinting up it as fast as you can (while staying safe) is a simple way to get in a fairly intense workout. Every time you reach the top of the stairs, return to the bottom and sprint up them again, until you are too tired to do so. A 150-pound man consistently running up the stairs for an hour could potentially burn up to 950 calories!

Try Squats

Squats are another simple but effective exercise you can perform without access to much space. All you have to do is stand with your feet shoulder-width apart and your arms extended in front of you. Squat down and hinge your hips back until your legs form a perfect 90-degree angle behind the knee. Return to the standing position and repeat until you are tired. For added intensity, jump up from your squats.

These few examples clearly indicate how easy it is to practice cardio without special equipment. Even if you have a small apartment, working out everyday is still an option. There goes your last excuse for not getting in shape!

Thank you to DJ Crino for contributing this month’s blog content on Newton Peach Marketing.

New Year, New Plan: Top 3 Resolutions for Marketing YOUR Business in 2019

We are officially through the first week of 2019, and with a new year come new resolutions for a better “us." Health and wellness goals, a better self-care regimen, or even something as simple as finally tackling that unorganized closet in your bedroom of stuck on Post-Its, written in planners, or otherwise noted to remind you of what you’d like to accomplish throughout this coming year. As a business owner though, have you thought about how those resolutions could pertain to your company? 

Having specific goals and annual aspirations for your business are a huge part of not only keeping vision within your staff, but are also key to growing your business in the long term. We’ve all heard the saying “if your business isn’t growing, it’s dying”, which is why setting quantifiable and attainable goals for your business is a great way to kick off each new year. 

Not sure where to start? How about these: 

1.    Improve your marketing strategy. Perhaps you’re doing absolutely nothing to market your business currently, or maybe you have a budget that allows for multiple marketing platforms, but whatever you are (or aren’t) doing, we can guarantee there’s a way for you to improve upon it. Ideas can include upgrading your website, investing in social media content and engagement, participating in community events, or even purchasing fresh business cards for 2019. Basically, take what you’re already doing, and try to choose at least 3 additional things you could do to reach more people on behalf of your brand. Already have a website? Try a quarterly email newsletter to go along with it! Updating your Facebook page monthly? Weekly is best, and adding Twitter, Instagram, or even LinkedIn to the mix is even better. Just make it a goal to do something to improve your marketing strategy this year. 

2.    Do a website review. Your website is the face of your business in the online world, and a poorly done one will leave a bad impression of your business and will lead to losing customers over time. Take time this new year to look closely at your existing website, and note changes that could make it more user-friendly, visually appealing, and streamlined. For even more perspective, ask friends and family to offer feedback as well with fresh eyes and new ideas. 

3.    Implement a customer feedback policy. No one knows how to improve your business, or how to encourage you with what you’re doing right, than your own customers. Implementing a customer feedback policy this year will give you valuable insight to what customers are happy with, what they’d like more of, and which things weren’t their favorite. Feedback can be done by way of reviews through pages such as Facebook or Google Business, they can be done through email newsletters, through your website, or even in person with a pen and paper system if you prefer. Just giving your customers the opportunity to give their opinion on the products and services you offer makes them feel like they matter, and that will keep them coming back for more. 

If the ideas above seem great, but overwhelm you, we have a secret…

You can meet your resolutions without having to do any of these things yourself. 

Surprised? It’s simple! Newton Peach Marketing provides all of these services and more to clients throughout the Winter Haven area and beyond. We are happy to serve clients from long-distance, without sacrificing customized and personal service and regular communication. Local clients trust us to manage all of their business marketing needs, because OUR resolution is to see your business be the best it can be in 2019. Give us a call and see how we can help you grow!