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Million Mile Month 2017: Registration is open!

 

It’s time to get ready to get moving. Million Mile Month 2017 starts on April 1.

Registration is open for this year’s Million Mile Month. We encourage everyone of all ages and from all countries to join in this fun challenge.

Whether it is an employer fostering a culture of wellness within an organization or an individual wanting to stay healthy and motivated, the goal of HealthCode’s April Million Mile Month is to engage individuals in their health, through a fun challenge to achieve 1 million miles of physical activity as one global community.

HealthCode’s mission is to empower people to live healthier, happier lives by engaging people year-round through community-focused, goal-based challenges and programs.  Check out a few of the hundreds of participant comments.

“Regular physical activity is one of the most important things you can do for your health,’’ according to the Centers for Disease Control and Prevention.

 Not only can physical activity help control weight, it can reduce the risk of cardiovascular disease, type2 diabetes, and some cancers while strengthen bones and muscles. It also can improve your mood.

Million Mile Month is about moving – and is not just for seasoned athletes. It’s for everyone who wants to commit to a healthier, happier life. Participants can complete their activity of choice – from running, walking, biking, swimming, yoga to dancing – and move at their own pace and at the days/times best for their busy schedules.

We want everyone to get outside and get active with friends, family, co-workers and neighbors. Companies are using the Million Mile Month to connect their employees around the globe.

The program is simple.

Million Mile Month participant Danielle and her daughter

Complete activity and log those miles or minutes on the Million Mile Month website to support you on your health journey and help your community reach 1 million miles.

Join us. If you have any questions about Million Mile Month visit https://www.millionmilemonth.org.

How do you get your steps in? Send us your stories. Follow us on Twitter @MMileMonth and use the hashtag #MMM17.

Hydrate Hydrate Hydrate

Whether you walk a little or run a lot, hydration is an important piece to your overall nutrition and wellness. A general rule of thumb is to divide your weight in half and drink that many ounces of water or a low-calorie beverage over the course of the day, then add 5-10 ounces for every 15-20 minutes of exercise. Here are some tips on how to get enough water each day:



re-usable bottleKeep a refillable water bottle with you all day, on-the-go, or at the office. Buying a water bottle that can be reused is not only a much more economical way of drinking water, it also helps the environment because plastic bottles are difficult to dispose of. Try looking at https://buyersimpact.co.uk/ for reviews of different brands of water bottles to see if any of them appeal to you.


flavored waterAim to add nutrients and flavor to your beverages. If water isn’t your favorite flavor, try adding fresh fruit to add a fresh kick. Or, add low-fat milk to your smoothie, hot cocoa, or morning coffee to add flavor, protein and calcium. You could buy water in bulk from Custom Water and make your own custom drinks for the week ahead if you like to plan and organize.


sport drinkSip an electrolyte-rich sports drink if you are exercising more than 60 minutes or if you are training in extremely hot and humid conditions. Other than that, stick with water to hydrate your workout.


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Fuel Your Day and Fight Hunger With Protein

Protein is important for building muscle and maintaining satiety! Your goal should be to eat small frequent meals, with a high-fiber carbohydrate and lean protein, every few hours. If you’re body building, protein is your friend and you should have it in larger amounts, along with supplements like these sarms for sale, to give your body everything it needs to perform at it’s peak when exercising. Here are three tips and tricks to help you fuel successfully and fight hunger:

food timingEat early and often. Studies have shown that eating 30g of protein at each meal (especially at breakfast) can help prevent cravings and keep you full throughout the day. For a healthy source of protein in your diet, you may wish to try out some cottage cheese recipes for your breakfast.

Check out this protein-packed breakfast recipe: Beef and Egg Breakfast Mugs



fuel gaugeEat until you are not hungry versus until you are full. A good rule of thumb is to start with a plate made up of one-half vegetables, one-fourth lean protein and one-fourth grains and water. Wait 15-20 minutes before considering seconds.

Try this recipe out for size: Beef Filets with Ancient Grain & Kale Salad



after workoutRefuel after workouts. Consuming 10-20 grams of protein after a workout is key for repairing and rebuilding muscle.

Check out these protein snack suggestions:

  • 1-oz beef jerky (15g)
  • 1-oz almonds or other nuts (6g)
  • String cheese (5-8g)
  • 2 tbsp. peanut butter or other nut butter (8g)
  • Protein bar (12g)

  • Trail mix (6g)
  • Nonfat Greek yogurt (17g)
  • 1-oz pumpkin seeds (5g)
  • Hummus to-go with pretzels (6g)
  • Hardboiled egg (6g)
  • 8-oz low-fat cottage cheese (27g)

Variety is the spice of life and food!

Are you choosing the same foods and getting bored with your everyday meals?  A variety of foods, colors and textures will help you enjoy your meals while getting the nutrients you need to fuel your active lifestyle. Challenge yourself to enjoy something new with these three tips:

grainsChoose a grain you’ve never tried before on your next grocery store visit, for example, quinoa, couscous, farro and buckwheat provide additional protein and fiber.

 

Try this recipe: Whole Grain Veggie Fried Rice

 

colorsEat the colors of a rainbow. Eating a variety of colorful fruits and vegetables help boost immunity and muscle recovery after exercise.

 

Try this recipe: Chick Pea Cucumber & Kale Tomato Cup

 

protein varietyIncorporate a variety of proteins like eggs, nuts, beef, poultry, fish and dairy to help build and rebuild the muscles that fuel your active body.

 

Try this recipe: Vegetable-Mango Beef Stirfry 

 

Million Mile Month 2015 Participant Spotlights

Our 20k+ Million Mile Month 2015 participants have shared thousands of heartwarming stories with us, and here are just a few.

We love to hear why Million Mile Month is important to you. Share your story by emailing us at contact@millionmilemonth.org, and maybe you’ll show up in our next participant spotlight video!

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Carla Schweizer Participant Spotlight

During Million Mile Month 2015 we sat down with Carla Schweizer, who is a mom, grandmother, wife and multiple sclerosis survivor of 23 years. After feeling “left out” of fitness events for years because of the condition of her MS, she was empowered by her ability to participate in Million Mile Month and inspired to be part of the community working toward 1 million miles together.  Read More

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Danielle Kaczor Participant Spotlight

During Million Mile Month 2015 we had the pleasure of meeting an amazing mom who’s daughter, Zoey, has been battling leukemia since January 2013 and who’s husband is active military. Read the story of how Million Mile Month has provided her family with a way to relieve stress, stay positive and stay physically active among the chaos and a very hectic schedule. Read More

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FBISD vs. Lamar Consolidated ISD: Battle for the Fittest Superintendent!

Dr. Charles Dupre, Fort Bend ISD Superintendent and Dr. Thomas Randle, Lamar Consolidated ISD Superintendent, are leading their school districts in a competition to see which district can log the most miles during Million Mile Month.

In 2014, FBISD had the most Million Mile Month registrants out of all participating organizations. This year, they are back with a bigger fitness goal, and brought some friends, LCISD, with them! Read More