About The Lee County ledger. (Leesburg, Ga.) 1978-current | View Entire Issue (Nov. 6, 2019)
Page 8B, The Lee County Ledger, Wednesday, November 6,2019 Submitted Photo LCHS football players read books to LCES students and also helped with division. 5 ways to keep your fitness routine on track (BPT) - Whether you’re hitting the gym to get healthy, tone up or improve your over all well-being, seeing results can be one of the most satisfying feel ings. Noticing even the smallest change in the way you feel or look is reason enough to lace up your sneakers for anoth er sweat session. When results seem to plateau or schedules get busy, don’t give up! Keep the below tips in mind to help maximize your fitness routine and stay on track. 1) Find a workout buddy Instead of flying solo, bring a friend so you can encourage each other during your workouts. Exercising with a buddy can breed healthy com petition, but also hold you accountable. To help maximize the impact, try to pick a partner that is on the same fitness level as you and shares similar goals - you will want to be able to increase your intensity level and challenge each other as a team. 2) Fuel up An active lifestyle requires proper nutri tion. When regularly exercising, your body needs fuel for optimal performance and proper recovery. Before a workout, opt for healthy and easily digestible carbohydrates like brown rice, quinoa, whole-grain bread and pasta, fruits and vegeta bles to give you energy. Afterward, try a pro tein-packed snack like Emergen-C Protein Fuel and Superfoods. With 15 grams of organic plant-based protein and two full servings of 14 superfoods, the protein and superfood powder blend can help you make the most of your active time by providing the wholesome nourishment you need, along with supporting your natural defenses with a high potency serving of vitamin C. 3) Head to the weights If your fitness goals include improving body composition and losing weight, you may want to introduce strength train ing into your regimen. While exercises such as walking, running and cycling can do wonders for your cardiovascular health and help burn calories, strength training with weights can elevate your metabolism for a longer period - meaning your body will continue burning calories even after a workout. Plus, strength training can target and tone hard-to- reach muscles, improve balance and help protect your bones. 4) Switch it up After a while, bodies can grow accustomed to the same exercise routine, often leading to stalled results. If you find yourself breezing through a workout, it’s time to switch it up and push your limits. Vary ing your exercises can challenge your mind and body, help burn more calories and prevent boredom. If you like to run long distances, try implementing sprint intervals. At the gym? Try out new equipment or vary your reps. Chal lenge your body and you may be surprised by the results. 5) Take a break The last way to maxi mize your fitness routine has nothing to do with the gym at all. In fact, it requires you to skip the gym. Exercise provides many health benefits, but too many high-intensity workouts can backfire, potentially causing injury from overuse and hindering your results. Allow your body enough time to heal before hitting the gym again and try to work active rest days into your schedule, such as going for a light walk or bike ride. Keeping these tips in mind can help you make the most of your fitness routine and magnify your efforts in the gym, on the track, in the pool or wherever you choose to exercise. Above all, don’t hesitate to ask fellow gym-goers for help or to make modifi cations when something feels off. For more information, visit www.emergenc. com. 5 do’s and don’ts to keep your identity safe from hackers (BPT) - Resourceful thieves and cybercrim inals continue to find new ways to hack U.S. consumers’ sensitive personal information. Dumpster diving, stolen or lost wallets and mail fraud should still be con cerns, but the digital age of tablets, smartphones, PCs and Wi-Fi networks 0 0 0 STOP And Call Us For DUI And Defensive Driving Classes Dougherty County DUI & Defensive Driving School www.docodrivingschool.com 2535 Lafayette Plaza, Suite C #933 420-3590 #7050 Hours 9-5 Closed for Lunch 12-1 leaves people more vul nerable than ever. Have you ever stored credit card information on your phone for added convenience to make payments in a checkout lane? Do you ever store passwords in apps to transfer funds between accounts? And what’s to keep hackers from accessing a wireless network you check your email on while you’re grabbing a quick cup of coffee? “More than 15.4 mil lion people a year will experience identity theft, with an average loss of more than $1,000,” said Jane Li, Mercury Insur ance’s director of prod uct management. “When one access point closes due to added levels of security, cyberattackers find another. Insurance network, including email passwords and sensitive bank information, is fair game for hackers. Don’t make their jobs easier. Turn off Wi-Fi access on your devices unless it’s a password-protected network you trust. * Do monitor your children’s device usage. It’s a good idea to limit use of computers, tablets and phones to public areas within the home like the living room or kitchen. This makes it easier for parents to keep an eye on who their kids are communicating with, especially on social media or gaming sites, to help prevent the sharing of sensitive information like full names, address es or other things that can be used for identity theft or other potentially dangerous activities. * Don’t discard im portant paperwork without shredding it. If it has your name and address, thieves can take advantage and open an account using your information. Remember to shred expired insur ance documents, vehicle companies like Mer cury provide services that allow homeowners and renters to enjoy the convenience of accessing their connect ed devices at home and on the go, while also helping to protect cus tomers from the potentially devastating effects of criminal in filtration, cyberextortion and identity theft.” The following five do’s and don’ts can help stop criminals in their tracks and protect your connected devices, as well as your electronic identity. * Do power down your devices. This disables the internet connection, cutting off access to any personal information stored on your computer, tablet or phone. Unat tended machines, espe cially if you are asleep or leave them at home while on vacation, are easy targets for hackers. * Don’t connect to unsecured wireless networks. Information accessed on an open registrations, bills, loan pre-qualifications and other paperwork that would allow someone to call in pretending to be you. Check your credit reports at least twice a year to ensure all accounts opened in your name are valid. * Do install recommended updates. Smart phone, computer, tablet and smart TV manufacturers, among other providers of con nected devices, offer pe riodic software updates to protect against poten tial security breaches. Chances are, if an update is recommended, hackers have already discovered a way to access your personal property and information, so keep your software up to date. Li recommends home- owners and renters speak with their local insur ance agent to learn more about the endorsements they may be able to add to existing policies to help safeguard their finances if their identi ties are compromised or connected devices are attacked. “It can be daunting to try to regain your finan cial footing if a criminal takes advantage of you,” said Li. “Insurance exists to help protect consum ers from unexpected events and, in this case, it’s better to be safe than sorry.”
