Excellus BlueCross BlueShield
Fearless Nation | Leading the way forward one fearless step at a time
There's a fearless spirit in all of us. One that inspires us. Moves us. So join us and make a few small changes today to make a big impact on your health tomorrow.
• FACT: Americans spend about 90% of their lives inside •
Some fresh air would be good for you. Here are 4 ways to get in the good stuff:
  1. Meditate. Grab a park bench or sit in a patch of grass and breathe.
  2. Skip the lunch table and take your lunch outside. Grab some friends or coworkers and make it a picnic.
  3. Can't get outside? Open a window and let in some fresh air.
  4. Grab a fishing pole and just relax at your favorite spot.
GET OUT: Fishing Spots in NY
• FACT: Playing in dirt can strengthen immune systems and reduce stress •
Let's play! Try 4 ways to get in the dirt:
  1. Plant some flowers or even a garden. Taking care of plants is good for the body and mind.
  2. Fear not the puddle! Grab some old clothes and play in the rain.
  3. Sign up for a local mud run.
  4. Get involved in your local community garden.
Locate a Nearby Community Garden
• FACT: Americans drink an average of 400 million cups of coffee a day •
Can't live with out it? Try 4 new ways to wake up:
  1. Your body produces cortisol which gives you an early morning boost. So try drinking coffee later in the morning to get the most benefit.
  2. Jump start your system by drinking a tall glass of water.
  3. Try yoga or meditation to get your blood flowing naturally.
  4. Instead of that second (or third) cup of joe, crank the tunes and dance!
Listen to the Fearless Nation Spotify
• FACT: 80% of Americans don't get enough exercise •
Exercise doesn't always look like exercise. Here's 4 small ways to earn your candy:
  1. Take the furthest parking spot or get off the bus one stop early and walk the rest of the way.
  2. Pick a room in your house to de-clutter or wash the car.
  3. Do stretches, exercises, or pedal a stationary bike while watching TV.
  4. Instead of a coffee break, try a walk while listening to some tunes.
Listen to the Fearless Nation Spotify
• FACT: A 30 minute nap may fix a poor night's sleep •
About ready to hit the sack but feel a rumbling stomach? Try these snacks for better sleep:
  • Try snacks that help boost your levels of serotonin, the calming and “feel good” hormone, such as nuts (walnuts, almonds, pistachios), seeds (pumpkin or sunflower seeds), or lean protein (chicken or low-fat cheese).
  • Small snacks such as whole-grain cereal and peanut butter on whole-grain toast can help create tryptohan which causes sleepiness.
More Snacks To Help You Sleep Better
• FACT: 65% of Americans are overweight •
Is your plate to blame for weight gain? Try these tips for better portion control:
  1. Use a muffin tray to craft mini versions of a typical meal to help with portion control.
  2. Feel like snacking between meals? Drink two cups of water to curb your hunger.
  3. Meal for one? Try cooking in a mug so you won't be tempted to return for a second helping.
  4. Let your hand guide you. A serving of pasta should be the size of your fist and lean meats should be the size of your palm.
Cooking? Rock Out to Our Playlist
• FACT: We do a lot for our health, but there's one thing 80% don't do •
Did you know this?
  • If you don’t floss, you miss cleaning 40% of your tooth surfaces.
  • People who drink 3 or more glasses of soda each day have 62% more tooth decay, fillings and tooth loss than others.
  • The average person only brushes for 45 to 70 seconds a day, the recommended amount of time is 2-3 minutes. To make sure you're brushing long enough, play a song and use it as a timer.
Brushing Long Enough? Play a Song
• FACT: We spend an average of 13 hours a day sitting •
Tired of sitting? Here's 4 ways to get moving:
  1. Standing still? Lift one foot an inch off the ground to tone your muscles and improve your balance while cooking, working at your desk, or folding laundry.
  2. Do stretches, crunches, or pedal on a stationary bike while watching TV.
  3. Go shopping! Park further away or opt for a basket instead of using a cart.
  4. Sitting all day at work? When taking a bathroom break, choose a restroom that's further away or take the stairs to a different floor.
Why Not Stand?
• FACT: Your body can trick your mind into being confident •
Want a confidence boost? Here's 3 small ways:
  1. Do one thing that scares you, every day. The best way to overcome fear is to face it head-on. Gain confidence from every experience, and you will see your self-confidence soar.
  2. Help someone else! Helping others often forces us to forget about ourselves, feel grateful for what we have done, and make a difference for someone else.
  3. Write down something your proud of for 100 days. Soon your list will be filled with great accomplishments we tend to overlook and forget.
FRESH AIR
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GET DIRTY
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WAKE UP
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BALANCE
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SLEEP
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PLATES
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FLOSSING
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SITTING
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FEARLESS PLAYLISTS
Music For Every Moment
Whether you're training for a race or need an inspiration boost, we've got a playlist for you.
Click on the
to log in and get started.
For the fighter and warrior in each of us…
Fearless Forward will get you moving…
Go Boldly will tell you, "you've got this"…
Taking Your Time will help you unwind…
FEARLESS PLAYLISTS
Music For Every Moment
Whether you're training for a race or need an inspiration boost, we've got a playlist for you.
Click on the
Spotify logo
to log in and get started.
For the fighter and warrior in each of us…
Fearless Forward will get you moving…
Go Boldly will tell you, "you've got this"…
Taking Your Time will help you unwind…
For the fighter and warrior in each of us…
Fearless Forward will get you moving…
Go Boldly will tell you, "you've got this"…
Taking Your Time will help you unwind…
Attention Mall Walkers
WEATHER ISSUES? No Problem.
Grab your sneakers and try indoor walking at your nearby mall. Places like Destiny USA in Syracuse even have a walking path mapped out.
View Destiny USA Walking Map
PACE BIKE SHARE in Rochester
Pace is a dockless bike-sharing service with numerous locations throughout Rochester. Just grab your smartphone and bike like a boss.
Get Riding with Pace
In Your Backyard
HIDDEN GEMS located near you
From parks to unknown trails, our list of hidden gems include the best of the new and the unknown in Upstate New York. Get outdoors!
Find a Hidden Gem

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