Staying healthy and active can be fun, easy, and even free! We all need a little nudge from time to time to stay the course. Motivation, inspiration, and support can be found within our families, friends, and ourselves. However, it can also be just a mouse click away!

Below, you'll find some visitworthy sites to assist you in your journey to your most optimal health and wellness! What's even better is that they are all free resources!

Activity Meal Journals
www.dailymile.com
www.sparkpeople.com
www.wellsphere.com
www.strava.com

Exercise Videos and Written Resources
www.evolvemultisport.com

Inspiring Blogs
www.runforcookies.com
www.evolvems.blogspot.com
well.blogs.nytimes.com

Recently, Learn Vest (www.learnvest.com) posted a chart detailing the costs associated with various forms of exercise and activity.

Be that change YOU want to see in yourself and your loved ones! Enjoy the journey!

Activity	Cost	Time Commitment Per Day	Good For	Willpower Required
Running	$100 for shoes and timer watch	20 minutes+	Weight loss and cardio.	Some. "Runner’s high" can be addictive.
Gym	$10–$120 a month	45 minutes+	Weight loss, cardio, toning, flexibility.	A lot. Unused memberships abound.
Yoga	$10–$20 a class or $100+ per month	1.5 hours	Toning and flexibility. Weight loss is slower but possible.	Some. Instructor will lead you; challenging but pleasant.
Pilates	$80+ for one-on-one, $30+ for group studio classes, free with gym membership	45 minutes	Toning and flexibility. Weight loss possible with cardio Pilates classes.	Some. Instructor will lead you; challenging but pleasant.
Biking	$150+ for a bike	1 hour+	Weight loss and lean muscle.	Some. It’s fun, and you can make it your regular transportation.
Team Sport	$75+ for season	1.5 hours+	Camaraderie and some weight loss, depending on level.	Low. It’s fun!
Swimming	$2+ per session, plus cost of bathing suit	30 minutes+	Weight loss and toning.	High, especially in the winter months!
Walking	Free	15 minutes+	Getting started in a fitness routine.	Low. Easy to get started and keep going.
Personal Trainer	$30–$80 per hour	1 hour+	Everything.	Low. You’re paying someone for motivation!