This exercise routine was created by Rob Kitson, ISSA Elite Trainer and Exercise Therapy Specialist

We all know exercise is good for us. But for many, getting in a workout can be difficult.

For some, it’s just about finding time or motivation. For others, health or ability levels may limit what you can do and how much you can exercise.

The good news is, any movement is good.

The idea is to find what you CAN do — what fits into your schedule or what your body is able to do — and DO IT!

So, to help, we wanted to share a quick workout that could be modified for different needs and ability levels. One that could be done at home without any special equipment. In other words, a workout routine that would work for a variety of different people with different situations.

Of course, no one routine will work for everyone. So be sure to review the exercises and any modifications, consider where you are and what will work for you. And then, make it your own!

Interval Training

Recent research has proven that High Intensity Interval Training (HIIT) workouts cause an increase in metabolism that can last for hours after a workout. Plus, they burn more calories in less time.

These types of workouts have long been a tool of the elite athlete, because the short intervals allow them to exercise at higher intensities that aren’t sustainable when doing traditional low-intensity exercises at high volume.

With that in mind, we’ve put together this fun 15-minute interval-based workout designed to get your heart pumping, keep your body guessing, and let you quickly get on with your day. You won’t need any training equipment, but you will need a way to keep time (clock, stopwatch, or interval timing app) and a way to generate a random number between 1 and 6. Either a 6-sided die or a smart phone/speaker (“Hey Siri, roll a die”, “Hey Google, roll die”, or “Alexa, roll a 6-sided die”) will work fine.

* As with any new exercise regimen, if you haven’t been exercising regularly, or have any chronic medical conditions, you should consult with your doctor before trying this workout. When you’re ready to get started, take it slow and try not to overdo it during your first few workouts.

15 minute home workout routine

The workout is 3 rounds of 6 intervals.

Each round will look like this:

Interval 1: 60 seconds — Strength — Group 1 (Upper Body)

Options:

1. Incline Pushups
2. Knee Pushups
3. Pushups
4. Spiderman Pushups

Interval 2: 30 seconds — Cardio

Randomized. See instructions below.

Interval 3: 60 seconds — Strength — Group 2 (Lower Body)

Options:

1. Alternating Bodyweight Lunges
2. Box (or Chair) Squats
3. Air Squats
4. Jump Squats

Interval 4: 30 seconds — Cardio

Randomized. See instructions below.

Interval 5: 60 seconds — Strength — Group 3 (Core)

Options:

1. Knee Plank
2. Plank
3. Flutter Kicks
4. Crunches
5. Toe Reach Crunches

Interval 6: 30 seconds — Cardio

Randomized. See instructions below.

Rest: 30 seconds

The strength groups are listed below. Each group is targeting a different part of the body and has exercises with a range of difficulties. The exercises are listed in order of difficulty, so as the number increases so will the difficulty.

Before getting started, look through the lists to decide which exercises in each group best suit your current ability. You should aim to complete at least 10 repetitions of your chosen exercise during each of the strength intervals.

If the time runs out before you reach 10, that’s ok, but you should immediately move on to the next interval and consider doing a less advanced exercise during your next round.

If you reach 10 in time, and feel like you can do more, you can continue, but if you reach 25 reps before the interval is over you should consider increasing the difficulty by using the next exercise in the group during the next round.

The cardio groups are where you’ll use the random number you get from rolling a die. Before each cardio interval, get a number between 1 and 6 from your chosen random number generator. Then find the corresponding cardio exercise in the list below and do that exercise for the time allotted.

If you are unable to do the selected exercise, look down the list (starting at the one selected by the dice) and do the first one that you are able to do.

Strength Exercises

Upper Body

Option 1: Incline Pushups

Difficulty: Beginner

Step 1: Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.

Step 2: Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.

Step 3: Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.

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Option 2: Knee Pushups

Difficulty: Beginner

Step 1: Come to the ground on your knees. Tighten your core and maintain a flat back.

Step 2: Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.

Step 3: Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.

Step 4: Without locking your elbows, push yourself back to the starting position by straightening your arms.

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Option 3: Pushups

Difficulty: Intermediate

Step 1: Get into position by placing your hands flat on the floor, directly below your shoulders.

Step 2: Extend your legs out behind you, with only your toes and balls of your feet touching the floor.

Step 3: Hold your body up and keep your back straight by tightening your abdominal muscles.

Your neck and head should be bent slightly back.

Step 4: Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.

Step 5: Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.

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Option 4: Spiderman Pushups

Difficulty: Advanced

Step 1: Go into a standard push-up position, supporting your weight on your toes and hands. Your back is flat and your core is tight. Your hands should be directly beneath your shoulders.

Step 2: Lower yourself into a push-up. Focus the tension in the chest.

As you descend, bring your right leg up and to the side. Try to touch the knee to the elbow. As you push yourself back up, return the leg to its original position.

Step 3: Repeat with the other side.

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Lower Body

Option 1: Alternating Bodyweight Lunges

Difficulty: Beginner

Step 1: Stand straight — that’s the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.

Step 2: Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.

Step 3: On your next rep, step forward with your right leg. Continue to alternate back and forth — doing one rep with your left, then one rep with your right.

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Option 2: Box (or Chair) Squats

Difficulty: Beginner

Step 1: Place a chair behind you. Stand up straight with a tight core and flat back. Fold your arms in front. Your feet should be shoulder-width and toes and pointing forward.

Step 2: Slowly descend by bending your knees and driving your hips back. Keep your chest and head up.

Step 3: Touch the chair with your butt then slowly rise back to the starting position.

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Option 3: Air Squats

Difficulty: Intermediate

Step 1: Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.

Step 2: Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.

Step 3: Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.

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Option 5: Jump Squats

Difficulty: Advanced

Step 1: Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.

Step 2: Cross your arms in front of your body, place your hands behind your head or at the sides of your head.

Step 3: Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair. Keep your back straight at all times.

Step 4: Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.

Step 5: Pause for a count of one.

Step 6: In an explosive movement, drive down through your heels pushing yourself up off the floor with your quads. At the same time extend our arms out above you.

Step 7: Land with your knees slightly bent to absorb the impact.

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Core

Option 1: Knee Plank

Difficulty: Beginner

Step 1: Lie face down on the ground with your legs together and your arms at your sides. Position your hands beneath your shoulders.

Step 2: Tighten your core and elevate your upper body off the ground, stabilizing yourself with your forearms. Your feet, shins, and knees will remain on the ground.

Step 3: Do not allow your hips to drop down. Hold the tension in your core for the prescribed amount of time. Slowly release back to the starting position.

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Option 2: Plank

Difficulty: Intermediate

Step 1: Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.

Step 2: Extend your legs straight out behind you, supporting them on your toes and balls of your feet.

Step 3: Keep your body in a straight line by tightening your abdominal and oblique muscles.

Step 4: Hold for as long as possible.

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Option 3: Flutter Kicks

Difficulty: Intermediate

Step 1: Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.

Step 2: Keep abs engaged and perform short kicks in an alternating fashion.

Step 3: Repeat as needed and then lower legs to the ground.

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Option 4: Crunches

Difficulty: Intermediate

Step 1: Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.

Step 2: Place your hands lightly on either side of your head. Keep your elbows in so that they are parallel to your body.

Step 3: Push your back down flat into the floor to isolate your abdominal muscles.

Step 4: Gently curl your shoulders forward and up off the floor. Continue to push down into the floor with your lower back.

Step 5: Raise your shoulders about four to six inches off the ground.

Step 6: Hold and squeeze your abdominal muscles for a count of one.

Step 7: Return to the start position in a smooth movement.

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Option 5: Toe Reach Crunches

Difficulty: Advanced

Step 1: Lay on a yoga/exercise mat or towel with your back flat on the floor and your legs straight and in the air with the soles of your feet facing up.

Step 2: Outstretch your arms above your chest so that they run parallel to your legs.

Step 3: Lifting your shoulders off the floor, reach up and touch your toes with your fingertips.

Step 4: Lower your shoulders back to the floor to complete one rep.

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Cardio Exercises

Option 1: Jumping Jacks

Step 1: Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.

Step 2: Bend your knees slightly then straighten and push through the balls of your feet while straightening your knees to jump up spreading your legs to wider than hip width apart.

As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.

Step 3: As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.

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Option 2: Seal Jacks

Step 1: Stand tall with your core braced, chest up, and arms at your sides. Begin the movement by jumping into the air.

Step 2: As you jump, move your legs out to the side. Also, bring your arms up in front of you and clap your hands together.

Step 3: Once your feet touch the ground, jump back into the starting position with your legs together and hands at your sides.

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Option 3: Frog Jumps

Step 1: Standing straight up, bring your feet outside of shoulder width.

Step 2: Squat down by bending at the knees and driving your hips back.

Step 3: Keeping your chest up, forcefully push off the ground with the balls of your feet.

Step 4: Land on the balls of your feet, remaining in the squatting position. Your legs will remain wide.

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Option 4: High Knees

Step 1: Begin jogging in place, lifting the knees as high as you can.

Step 2: Try to lift your knees up to hip level but keep the core tight to support your back.

For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them. Bring the knees towards your hands instead of reaching the hands to the knees!

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Option 5: Speed Skaters

Step 1: Keep your core tight and back flat as you bend slightly forward.

Step 2: Perform a small jump to the right. As you do, bring your left leg behind you and tap the ground. At the same time, bring your left arm in front of you.

Step 3: Jump to the left, bringing your right leg behind you and your right arm in front of you.

Step 4: Repeat the movement, alternating back and forth.

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Option 6: Burpees

Step 1: Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.

Step 2: In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.

Step 3: Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)

Step 4: Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.

Step 5: Complete 1 full push up.

Step 6: Jump your feet forward to just behind your hands.

Step 7: Use an explosive motion to push through your heels and return to the start position.

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What is World Heart Day

World Heart Day is a global initiative to raise awareness about cardiovascular disease (CVD) and provide education and resources for those living with CVD.

The goal — reduce mortality and improve quality of life.

Observed every year on September 29th, World Heart Day is the largest, global awareness campaign for heart health.

CVD accounts for almost half of all deaths due to non-communicable disease world wide. It’s the world’s number one killer and a burden shared by all.

The World Heart Federation and their global partners lead the initiative each year. But it’s individuals who keep the conversation going. By learning more and sharing what we learn, each of us can lend our voice to the conversation and do our part in saving lives all over the world.

What is CVD

The Cleveland Clinic defines cardiovascular disease as

“a group of diseases that affect the heart and blood vessels of the body.”

This includes conditions like:

Arrhythmia

Peripheral vascular disease (PVD)

Heart Failure

Coronary Artery Disease (CAD)

Aortic disease

Congenital heart disease

Pericardial disease

Cerebrovascular disease:

Deep vein thrombosis

It also includes heart attack and stroke. Two of the most serious complications of cardiovascular disease.

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According to the World Heart Federation,

“HEART DISEASE AND STROKE, IS THE WORLD’S LEADING CAUSE OF DEATH CLAIMING 18.6 MILLION LIVES EACH YEAR”

This year’s mission

“Harnessing the power of digital health to improve awareness, prevention and management of CVD globally is our goal for World Heart Day 2021.”

Today more than ever before, technology is a leading factor in health outcomes. Virtual visits with medical providers, health and fitness apps, symptom trackers, medication reminders, all are available and accessible digitally.

As more organizations like the World Heart Federation embrace this resource, the divide in access to healthcare shrinks. Of course, there’s still a lot of work to do. And we all have a part to play.

What can you do

Get on social media and start sharing!

The World Heart Federation has plenty of resources that allow you to add your voice to the global conversation. You can share posts, videos, even create your own posters to share!

Raising awareness does more than spark conversation, it sparks funding and access to care for so many that are without. The more we talk openly about health-related issues, the more resources are available for everyone.

Stay on top of your health!

Keep track of your health with one of the many apps or technologies available.

Fitness apps are an incredible resource for tracking your health and activity. Paired with Achievement, you can monitor your activity data, receive opportunities to participate in medical research, and access important information and resources to help you manage your health where you are.

Resources

For sharing information

World Heart Federation Resource Center

Get Involved

For learning more

https://www.heart.org/en/health-topics/consumer-healthcare/what-is-cardiovascular-disease

https://my.clevelandclinic.org/health/diseases/21493-cardiovascular-disease

https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds)

https://www.cdc.gov/heartdisease/index.htm

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What is Hispanic & LatinX Heritage Month

“Hispanic Heritage Month celebrates the history and countless contributions that Latinos have made to the nation over the years. This month we also honor the cultural richness of Hispanics, who come from Mexico, Central America, South America and the Caribbean.” — National Hispanic Council On Aging (NHCOA),

Originally enacted by President Lyndon B. Johnson in 1968, the annual celebration was originally only a week long. In 1988, President Ronald Reagan signed the bill that extended it to a month-long celebration from September 15 — October 15 every year.

Today, Hispanic Heritage month is celebrated nationwide as a way to honor the contributions made by Hispanic Americans.

It’s common to see displays of art, music, literature, poetry, food, clothing, and other cultural expressions as well as recognition of those who have contributed to the fields of science, business, and politics.

Why is Hispanic Heritage Month celebrated over two different months?

Most heritage months begin on the first and end on the last day of the month. So, why is Hispanic Heritage Month different?

September 15th is the day that several Hispanic nations gained independence from Spain. These nations include Costa Rica, El Salvador, Guatemala, Honduras, and Nicaragua.

When President Johnson originally established Hispanic Heritage Week, it began every year on September 15th as a way to honor this date. The week also included the anniversaries of the dates Mexico, Chile, and Belize each gained independence.

When the celebration was expanded to a month, it made sense to continue to honor these important dates.

Who celebrates Hispanic & Latin X Heritage Month and why?

Hispanic Heritage Month is celebrated by all Americans as a way of recognizing and honoring the unique cultural contributions of the many Hispanic individuals and groups within the US.

According to the US Census Bureau, the month-long period was set aside to,

“celebrate the culture and traditions of those who trace their roots to Spain, Mexico and the Spanish-speaking nations of Central America, South America and the Caribbean.”

2021 Hispanic Heritage Month Theme

Every year The National Council of Hispanic Employment Program Managers (NCHEPM) chooses the theme and the poster that will represent Hispanic Heritage Month.

This year’s theme — “ESPERANZA: A CELEBRATION OF HISPANIC HERITAGE AND HOPE”

Here are the posters for this year! Click here to learn more about the artists

The Story

It’s Better Breakfast Month!

Eggs Benedict is my favorite breakfast…unfortunately, it can be heavy, fatty, and high in calories. So, of course I had to come up with a healthier version. This one gluten free, low carb, packed with fresh veggies and protein, and it fills my need for a good bene!

Inspired by a true California Benedict, this recipe uses fresh sliced tomatoes in place of the bread and is loaded with fresh spinach and a nice portion of avocado — which is a great source of healthy fat.

I love to make this for special occasions like Mother’s day or Easter breakfast, but it’s also fun for a Sunday brunch with a friend.

Ingredients:

4 Servings:

For the eggs benedict:

4 eggs

2 large tomatoes

1 avocado

1 pound fresh spinach

Salt and pepper to taste

For the hollandaise sauce:

4 egg yolks (in addition to the eggs above)

1 tablespoon fresh squeezed lemon juice

2 tablespoons melted unsalted grass-fed butter

½ cup low-fat plain Greek yogurt

Pinch of cayenne pepper

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Directions:

Sauce:

1. Whisk egg yolks and lemon juice together in a small bowl until the mixture has thickened and doubled in volume (emulsified).
2. Place the bowl over a saucepan of simmering water (you can use a double boiler, if you have one) and whisk quickly until warm. Be careful not to let the eggs get too hot or they will scramble.
3. Slowly whisk in melted butter. It should be melted but not hot or the eggs will scramble.
4. Remove from heat
5. Whisk in greek yogurt and cayenne
6. Set aside in a warm place until you are ready to use — be careful not to leave it on the stove as it will break if it gets too hot.

Eggs:

1. Bring a sauce pan full of water to a boil. Add a splash of white vinegar. This will help keep the egg together.
2. While water is heating, slice tomatoes and avocados and season with salt and pepper.
3. Plate a slice or two of the tomatoes on each plate to use as the “bread” and add sliced avocado on top.
4. Heat a non-stick skillet. Add spinach and toss until just wilted.
5. Divide spinach into four portions and pile on top of each tomato avocado base. Set aside in a warmed oven. Oven should not be on, but just warmed to about 100 degrees to keep plates warm while you cook the eggs.
6. Once water in sauce pan is simmering nicely, add eggs one at a time and poach until white is cooked but yoke is runny. About 2–3 minutes.
7. Remove with a slotted spoon and set on a plate with a paper towel.
8. Continue until all 4 eggs are cooked.
9. Pull plates from the oven and add 1 egg to each stack.
10. Top with hollandaise sauce and enjoy! Serve with Fresh berries or other fruit.

Modifications:

If the thought of making homemade hollandaise is terrifying (or too much work) you can easily substitute a premade or packaged version. Just be sure to carefully review the ingredients (especially the sodium level!). You can also get creative with the veggies, sometimes I make breadless crab cakes for the base!

Tips:

You can also poach your eggs in a skillet or frying pan if you prefer a flatter poached egg.

If you’ve never poached eggs before, find a good video to help you master the technique. It can be tricky, but seeing it done makes it a lot easier!

It’s best to crack each egg into a small bowl before pouring into the saucepan, that way you can get it in quickly and all at once.

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#SPM21 #BeThere #BeThe1To

“We can all help prevent suicide.”

Every September individuals, communities, advocates, and organizations work to raise awareness and prevent suicide. Suicide Prevention Awareness Month, National Suicide Prevention Awareness Week, and World Suicide Prevention Day all take place during September.

This years’ mission — change the conversation from suicide to suicide prevention.

Now, more than ever, people recognize the need to make suicide prevention a priority and are even ready to talk about their own mental health more openly. According to a 2020 national poll, the results

“underscore the importance of equipping all Americans with the tools and resources needed to feel empowered to have conversations about mental health and suicide prevention, and to take steps to care for their own mental health.”

What can you do to help?

As one of the leading causes of death, suicide affects everyone. And many of us struggle to know how we can help or feel like there is nothing we can do when someone we know is struggling.

But each of us can make a difference.

And there are so many resources and tools available to help.

With changes in the way we think and talk about mental health and suicide prevention, more and more people are sharing their experiences and reaching out. The pandemic and the toll it has taken on individuals has highlighted the need for resources and support. Especially for individuals who are most at risk.

This year, several advocacy groups and organizations have partnered to spread the message. Their goal is to raise awareness and help each of us learn how to find support or support someone who is struggling.

Resources

Asking for support if you are struggling is difficult. And supporting someone who is struggling can be just as hard.

If you or someone you know is struggling with thoughts of suicide, please reach out. Below is a list of resources for anyone thinking about suicide or struggling with mental health.

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Resources

National Suicide Prevention Lifeline

1–800–273-TALK (8255)

Lifeline for Attempt Survivors

Lifeline for Loss Survivors

Lifeline for Disaster Survivors

National Alliance on Mental Health

Stories of Hope and Recovery: A Video Guide for Suicide Attempt Survivors | SAMHSA

Suicide Safe Mobile App | SAMHSA

Lifeline for LGBTQ+

The Trevor Project or Call 1–866–488–7386 or online instant messaging

SAGE LGBT Elder Hotline or Call 1–877–360-LGBT (5428)

Trans Lifeline or call 1–877–565–8860 (US) 1–877–330–6366 (Canada)

Suicide Prevention and Care, Indian Health Service

We R Native

Lifeline for Native Americans

Careline

Alaska Native Tribal Health Consortium​​

Resources for Veterans

Lifeline for Veterans

Veteran Crisis Line Call 1–800–273–8255 and Press 1

VA Mental Health Suicide Prevention

Resources for Youth

Lifeline for Youth

The Jason Foundation

#chatsafe: A Young Person’s Guide for Communicating Safely Online About Suicide (PDF | 6.7 MB)​

Resources for Supporting Others

Seize the Awkward

Help a Friend in Need: A Facebook and Instagram Guide (PDF | 524 KB)

https://www.wernative.org/articles/when-your-friend-is-talking-about-suicide

#BeThe1To

#BeThere for a Veteran

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COVID-19 continues to occupy our minds and affect our everyday lives. As vaccinations rolled out, questions emerged around what new directions the virus would take. For our third survey on COVID-19 Vaccination Perceptions and Behaviors (“Survey 3”), which was open between April and June 2021, we wanted to understand how people’s feelings and behaviors evolved as vaccination efforts continued in our communities.

We learned what percentage of members had gotten at least one vaccine, when they decided to get vaccinated, and what activities they felt comfortable resuming. The data also show interesting shifts in behaviors and mindsets compared to our previous surveys, and we’re excited to dive into some of the details with you below!

For an overview of the study objectives, methods, and results from the first perceptions and behaviors survey, please see our original blog post here. You can find the preliminary results from our second perceptions and behaviors survey here.

Background

74,740 people (“participants”) completed Survey 3. The average age of participants was 39.1, which is slightly higher than the previous surveys. Most participants identified as female (80.7%) and identified as white (79.6%).

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Vaccination Perceptions and Behaviors

The main focus for this survey was to examine people’s beliefs and preferences around COVID-19 vaccination now that access to the vaccine is more widespread.

72.6% of Survey 3 participants reported having received at least one COVID-19 vaccine.

This percentage represents a substantial increase compared to our last survey, in which only 11.4% of participants had received a vaccine. We expected to see an increase since more people were eligible for vaccination during Survey 3 than in Survey 2 (which launched in January 2021), but were surprised by the magnitude: for comparison, only about 63% of the US adult population had received at least one vaccine when the survey closed (see here for the CDC’s summary of COVID and US vaccination in early June).

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A majority of vaccinated participants received the Pfizer vaccine (53.8%), followed by Moderna (39.2%) and Johnson & Johnson (6.7%).

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Most vaccinated participants were eager to get the vaccine as soon as they became eligible. (63.3%).

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For many people, increasing access to COVID-19 vaccination was accompanied by a return to certain activities that had been put on hold. Between April and June, 47% of vaccinated participants started attending indoor events with others who are vaccinated, and 43.9% began eating in restaurants again. Meanwhile, 15.9% of participants reported that they had not yet resumed any activities.

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Changing Trends Over Time

We were happy to see a number of positive trends when we looked at evolving perceptions throughout the three surveys we’ve completed in the series so far. For example, Survey 3 participants tended to report lower hesitancy about COVID-19 vaccines compared to previous surveys.

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This decrease in hesitancy may be due to an increase in information: Survey 3 participants reported feeling even more informed about the vaccines than previous survey participants. 68.9% of people reported feeling “informed” or “very informed”, compared with 53.3% in Survey 2 and 27.1% in Survey 1.

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Participants also reported being increasingly likely to get their children vaccinated when they could. 37.2% of participants reported that they would vaccinate their children when they were able to, compared to 26.9% in Survey 2 and 19.2% in Survey 1.

We look forward to exploring more about decisions to vaccinate children in our next Perceptions and Behaviors survey.

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Next Steps

To understand how people’s perceptions and behaviors related to COVID-19 vaccination have continued to evolve as variants spread and vaccines became available to children, we will soon send an additional survey on Evidation Members’ perceptions and behaviors. Stay tuned for more!

If you’d like to get vaccinated, see this CDC page with resources to find appointments near you.

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It’s National Peach Month!

That means there are tons of recipes out there using peaches, so why one more?

Easy.

This one is different. Why? Because as you may have noticed from the title, it’s a savory dish. And it’s super easy to make, doesn’t heat up the house, and it’s healthy!

Perfect for an easy weekday meal or serving to company, it’s one of my favorite summer dishes!

The peaches give it a slight sweetness, but balanced with the pork chops and onions, it’s a truly satisfying meal.

It’s also naturally gluten-free and paleo. And if you watch how many of the peaches you eat, fits well into a keto meal plan as well.

I like to make this when I have friends over for a quick, easy BBQ because total prep and cooking time is about half an hour. I usually serve it with a light salad.

Ingredients

• Bone-in thin-cut pork chops (you really want the thin, fattier cuts for this so they’ll cook quickly and avoid drying out!) I use rib chops.
• Peaches (They should still be firm, not quite ripe is best!)
• Red onion
• Other vegetables as desired for grilling (I like summer squash with this recipe)
• Olive Oil
• Salt
• Pepper
• Garlic powder
• Onion powder

Directions

• Season the pork chops with salt, pepper, garlic powder, and onion powder to taste then drizzle with olive oil and let sit to marinade.
• Slice peaches and onions (and other vegetables) in ¼ inch thick slices (same way you would cut onion or tomato for a hamburger!)
• Spread peaches and veggies out in a single layer on a tray or sheet pan, then season with salt and pepper and drizzle with olive oil.
• Make sure your grill is nice and hot (I prefer a hot grill 450–500 degrees)
• Grill pork chops until desired temp (I prefer medium for pork)
• Grill peaches and onions (and any other veggies) until tender and caramelized
• Serve immediately!

Modifications

You can always substitute nectarines if you don’t have peaches. White onions or green onions work just as well as the red! You can also leave out the garlic and/or onion powder if you don’t eat those foods, really the pork is tasty enough without it!

Tips

Don’t overcook the pork! These cuts can dry out quickly, so be sure to keep a close eye on them.

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Pain is something we all experience from time to time, but for some people it’s a daily occurrence.

And the toll is not just physical, individuals with chronic pain suffer a variety of mental health effects as well.

According to the CDC, chronic pain is one of the most common reasons adults seek medical care.

In 2016, they estimated that over 20% of adults in the US were living with chronic pain. And, since chronic pain is linked to high medical costs, opioid use, missed work, and decreased quality of life — it can take a huge toll on mental health.

Pain and Mental Health

Long-term or chronic pain can be physically debilitating and significantly alter quality of life. But the mental health effects are just as serious, and often overlooked.

To find out how much impact pain has on mood, we launched a study in 2018 to look at real-life effects in people with chronic pain. In this year-long study, we sent out surveys every 3-months asking about pain, mental health, and how much each person’s pain interfered with activities of daily life.

For the study to be valid, we had to ask individuals with chronic pain and those without the same questions.

As expected, those who identified as having chronic pain had higher pain levels over time than the group of participants without chronic pain.

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Individuals with chronic pain also reported higher levels of anxiety and depression.

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And, the people who said that their pain interfered with their quality of life, activities, and relationships, also had more depression and anxiety symptoms.

What does that mean?

Well, it tells us that physical pain and the effects of this pain on our lives may have real impact on our mental health as well.

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What can we take away from this? Chronic pain is a major challenge for many. And the challenges that people with chronic pain face may have a big impact on their physical and mental health.

By understanding how chronic pain interferes with daily living, we can work to help those living with it improve their mental health and live happier lives.

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Can you believe we’re halfway through 2021?

That means it’s time to check in with ourselves and think about how close we are to reaching our goals.

Every year, millions of Americans celebrate the new year by making a resolution. Some focus on health, others relationships, finances, or personal growth.

Whatever resolution you make, the idea is to work on some aspect in your life you want to improve!

Setting and reaching goals in empowering.

But often we struggle to meet these types of goals. This can lead to disappointment and feelings of failure. But, the progress is what’s important — not just the result!

No matter how behind you may feel on reaching your goals, it’s not too late to start now! And if you’ve already made progress, staying motivated is a sure way to finish strong.

So, we’d like to share a few ideas to help you on your journey!

5 Tips for Reaching your 2021 Goals

1. Focus on what you have accomplished this year! One of the best ways to stay motivated is to focus on what we have accomplished instead of what we have left to do.
2. Change up your routine! Routines are how a lot of us get through the day, but this can lead to repeating the same bad habits over and over. Switching things up can be a great way to find new opportunities to meet your goals.
3. Take time to recharge! Stress and daily life can sometimes leave us drained. Taking time to recharge — whether that means taking time off work, spending more time with family, or getting outside for some fresh air — is like hitting the reset button. Rather than being time wasted, this is time well spent!
4. Create a plan! Having a plan for how to achieve your goals makes it a lot easier to start taking steps in the right direction.
5. Be understanding! Setting goals is important to our growth. And being able to reach them is great. But sometimes, we just don’t get there. That’s okay! The best way to move forward is to be understanding of your own struggles and forgive yourself for not reaching your goals. That way instead of seeing these instances as a failure, they become an opportunity for learning more about ourselves. And that always leads to growth!

After all, as the author Stephen McCranie says,

“The master has failed more times than the beginner has even tried!”

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