Sun Safety Tips for Summer

1. Cover up by wearing lightweight, white-colored clothing that will reflect much of the sun's dangerous wavelengths away. Also, wearing a wide-brimmed hat to protect your face and sunglasses that block at least 99% of UV light should be standard wear for long hours outdoors.

2. Apply a broad-spectrum sunscreen with an SPF of at least 30 to maximize your sun protection. You should apply sunscreen generously and apply it again every two hours that you are in the sun. If you are swimming or when you are sweating profusely, your sunscreen should be reapplied after drying off. According to the Mayo Clinic, “Sunscreens with SPFs greater than 50 provide only a small increase in UV protection.”

3. If possible, avoid the peak hours of sun, between 10 a.m. and 4 p.m. With a bit of careful scheduling, you can plan your length of time outside to be first thing in the morning or during the twilight hours of early evening. An added benefit is that both these times of day are cooler and more comfortable for outdoor activities in Flagstaff, AZ.

4. Avoid tanning beds and sunlamps, as no tan is worth the increased risk that these products add to the chances of developing skin cancer. Other cumulative damage may include premature skin aging and lax skin, which translates to increased wrinkles later in life.

For your next apartment home in Flagstaff, Arizona, contact Butterfield Apartments, which feature beautiful landscaping, concierge services, and a pet-friendly living environment.

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Fun Ways to Exercise This Spring

1. Used to winter hibernation? Just go for a walk

Many people think that getting into an exercise routine means going full-throttle with a complete three-hour training session scheduled each day. 

But if you’ve been hibernating this winter and are only now getting into the swing of exercise, remember that just going for a walk is totally acceptable. Just 20 minutes a day will get you back into the groove of physical fitness. 

2. Grab a buddy!

Sometimes, exercise is more fun with a friend. Ask someone from work or a neighbor in your apartment building to hit the gym with you or go for a bike ride. This will not only help you stay accountable for your workouts, but it will also make them more enjoyable.

3. Find a workout class you like

Check your area for exercise classes that interest you. For low-impact exercise, yoga or light Pilates are great options. Alternatively, you can build up more of a sweat if you take an aerobics or spin class. Either one will keep your workouts consistent, and you might even meet some new friends!

4. Try an outdoor sport

From soccer and tennis to baseball and golf, there are tons of exercises that can be done outdoors by way of sports. You can join a pickup basketball league, head out on the links for a round of golf, or even try your hand at something a little more unique, such as bocce or ultimate Frisbee. 

Are you on the lookout for affordable and cozy apartments in Flagstaff? We have floor plans that may be perfect for you. Call our office today to see which are still available.

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1. Do Stretches at Work

Whether you're sitting at a desk or teaching preschoolers, there are always opportunities to do stretches and exercises at work. If you work in a small, confined space (like a cubicle), do exercises like neck rolls, shoulder rolls and torso twists. Take five minutes each day to do a few exercises that make you feel comfortable.

Set an alarm on your phone or your computer to ensure that you won't forget your daily stretch. Schedule it for a time that tends to be quiet at your workplace.  

2. Get an Exercise Buddy

A lot of people will put off exercise when they're only doing it for themselves. If you commit to exercising with someone else, you're more likely to make sure it happens!

Get a friend from your apartment building or someone who lives nearby to meet you once or twice a week for a walk. Have a "rainy day" plan to make up any exercise that you miss because of weather or other activities. Set your plan in writing to make sure you do it!

3. Make a Resolution to Visit the Fitness Center

Try to visit the fitness center in your building as often as you can. You can stop in on the way home from work or go in the morning before heading out the door. There's no excuse not to take advantage of exercise equipment on the premises where you live! 

Come to Our Community!

At Butterfield Apartment and Homes, our residents can use our beautifully maintained fitness center to meet their exercise needs. Come take a look at our common spaces and view our available units at our apartments in Flagstaff, AZ. We'd love to have you join our community.

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3 Ways Stretching Improves Your Health

Improves Circulation

Stretching helps to keep your blood vessels open and your heart beating strong. When you stretch your muscles, the fibers are gently pulled apart, allowing blood to circulate through with fewer restrictions. Sitting for long periods of time causes the tissues to be pressed together. Stretching loosens the muscles and eliminates feelings of stiffness and discomfort.

Increases Flexibility

Stretching pulls the tissues apart with a slight amount of pressure. As the muscles gently move, the tension also affects the joints. As you continue to stretch and move, stiffness and inflammation that may be affecting your joints gradually dissipates, making it easier to move and increases your range of motion. Stretching also encourages flexibility, allowing your joints to move more freely.

Maintains Muscle Tone

The longer your muscles remain inactive, the stiffer they become. Tight muscles can often start to cramp, resulting in intense pain and discomfort. Occasional stretching keeps muscle soft and pliant. Stretching helps to maintain strong muscle tone by improving blood flow through the tissues. Stretching is one of the easiest exercises you can do and is also one of the most beneficial. 

If you are looking for an apartment in Flagstaff, AZ, where you can enjoy your fitness pursuits, Butterfield Apartments has everything you need. Schedule a meeting with the manager to tour the facility and explore the fitness center, swimming pool and beautifully landscaped areas. Your new home is waiting for you!

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Most of us aren’t getting the amount of sleep that we need every night. What can you do to make sure you’re better rested in the new year? Residents of Butterfield Apartments in Flagstaff should take the time to go over these handy tips. Use them as a starting point for putting together some new and improved sleep habits.

Stop Eating Before Bedtime

Many of us fall into the habit of snacking before going to bed. Having too much heavy food on your stomach might cause indigestion and restlessness. Try to eat dinner at least three hours before going to bed. Any snacks you consume after that should be light and healthy.

Shut Down Your Devices

Browsing on your laptop or texting right before bedtime lengthen the time it takes your body to descend into a sleep state. Send out any important texts about an hour before you go to bed. Resist the urge to pick up your tablet and finish that e-book you previously started.

Establish A Consistent Bedtime

There’s a reason your parents were so strict about sending you to bed at a specific time. Sticking to a regular schedule helps train your body to fall asleep and gives you a better quality of sleep.

Be Sure To:

• Limit bright light exposure.
• Keep a sleep diary to track how it’s working.
• Set your sleep area at a comfortable temperature.

Cut Off Your Caffeine Intake Earlier in the Day

Drinking caffeine before bedtime keeps your brain active and stops you from falling asleep. Cut off your caffeine consumption around 2:00 p.m. if you plan on being in bed by 10 p.m. Consuming caffeine later in the day can leave you restless and prone to waking up frequently.

Currently checking out Flagstaff apartments? Contact Butterfield Apartments today for a quick tour of our complex.

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1. Legs-Up-the-Wall (Pose: Viparita Karani)

A long day's work can wreak havoc on your legs and feet. This stretch will help you realign your body while reducing stress and inflammation. Sink slowly to the ground facing a wall, then lift your legs perpendicular to the ground and rest them against the wall. Scoot closer until your legs are fully aligned with the wall, and relax your arms by your sides with the palms facing down. Hold for 15 seconds while you breathe and enjoy. 

2. Seated Side Bend 

While not a yoga pose, the seated side bend allows your body to lengthen and stretch the spine while releasing tension in your neck, shoulders and obliques. Sit cross-legged on a pillow and with your right arm extended by your ear, lean on your left arm. Hold for a breath, and repeat several times.

3. Savasana Pose

As you prepare to drift off to sleep, this Savasana pose provides you with a final breath of comfort. Lie on your back with your legs slightly apart at a comfortable angle. Your arms will lie gently by your sides with the palms facing down towards the bed. Fifteen seconds of slow and easy breathing and you'll curl naturally into your normal sleeping pose. 

Ready to have your own relaxing night in Flagstaff? Contact our office today to learn more about our available floor plans.

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Running is Heart-Healthy

Running gives your whole body a good workout, meaning that your heart has to work hard to pump blood to your muscles and tissues. The harder your heart works, the stronger it gets, and this will serve to keep you healthy in a variety of ways.

Running Helps Keep Weight Down

Whether you're trying to lose weight or simply keep it off, few activities burn calories more efficiently than running. You'll also gain good muscle tone, which will make you look better no matter what you weigh.

Running Promotes Good Mental Health

Running gets the endorphins in your brain moving, therefore promoting a general feeling of well being. Almost everyone who runs on a regular basis reports that the activity has experienced a reduction in feelings of anxiety and depression. As an added benefit, if you chose to run outdoors rather than on a treadmill in your apartment, you'll get your daily allotment of vitamin D.

Running is Inexpensive

If the thought of paying for an expensive gym membership is holding you back from making a commitment to a fitness program, you'll be glad to know that running won't break your budget. A good pair of shoes and a few pairs of running shorts and T-shirts is all it takes to begin your adventure with running.

Running is Social

It may seem like a solitary activity, but running offers many chances for social interaction. Running clubs exist that you can join, and Flagstaff offers many opportunities to participate in community marathons.

After you finish all that running, you're going to want a comfortable and homey apartment to go home too. Give us a call today to find your next home.

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Following are five breakfast superfoods that residents of apartments in Flagstaff, Arizona, can use to jump start their mornings. 

Oatmeal 

Whole grain oatmeal provides a filling and nutritious way to start out the day. Stir raisins, walnuts, flax seeds, or your choice of dried fruit into the oatmeal for added flavor and nutrition. 

Berries

All types of berries are nutritional powerhouses, but blueberries and blackberries pack the biggest punch. Although all berries are delicious when eaten plain, blueberries have a firm structure that makes them extremely versatile. For instance, they can be stirred into hot cereal, pancake batter or muffin mix. Blackberries and raspberries are softer, and both are good choices for using as toppings for French toast or pancakes. 

Eggs

Eggs fell out of favor for a time as a preferred breakfast staple because they were thought to be high in cholesterol. However, recent studies show that isn't the case. Research has found that starting the morning with a high protein meal makes you less likely to crave fatty snacks later on in the day. 

Bananas

Bananas can be sliced over cereal or pancakes or enjoyed plain. They make a great choice for those mornings when you've got no time to cook and need something fast. Often referred to as 'nature's perfect food,' bananas are packed with vitamins and minerals. 

Greek Yogurt 

Greek yogurt is another excellent way begin the day with a good blast of protein. It's also brimming with healthy probiotics for optimal digestive health. It can be enjoyed plain, but is especially delicious when mixed with granola, nuts and berries before being drizzled with raw honey. 

For more tips on how to start your mornings off right, please feel free to contact our office at your earliest convenience.  

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