focus on the physical
Physical and mental health are both important, and inextricably intertwined. In this blog post, I encourage you to take stock of old injuries, current habits, and and to try out a lifestyle of moderation rather than always going ALL IN.
Photo by Scott Broome on Unsplash
Whether your gym is closed or your schedule is off kilter from juggling new home and work responsibilities, it can be tough to stay active while working from home.
With the COVID-19 pandemic, the state of our world changes week to week, and that stress can affect you more than you may realize. From keeping your energy up to eating healthy at home, taking steps to improve your wellness in this tumultous time can give you a sense of control.
3 ways to get out of a rut
Routines can provide us with stability that helps us organize not only our day, but our minds. But if your day-to-day life is bordering on hum-drum and you find yourself daydreaming about something different, you may be in a rut.
You don't need to make any drastic life decisions to get out of a rut, though that's the solution we often see at the movies or on television.
Today I'll share 3 ways to get out of a rut.
Many of us have hectic schedules, and trying to sleep enough, exercise enough, and eat well feel like another full time job.
Did you miss my post on healthy routines to take care of yourself? Check it out here.
Today I'll talk through some common challenges we encounter at breakfast, lunch, and dinner, and talk through some solutions. I'll also share my own challenges with cooking for one and some things I've found to help solve my problems!
Have different challenges? Comment on this post and I'll incorporate it into the next post.
This post contains affiliate links. When you purchase something through my link, I earn a small commission at no extra cost to you. Affiliate links marked with *.
It’s difficult to start a new habit, and starting a regular exercise routine is no different. However, if you have a chronic health condition, an amputation, or an injury, the typical blog posts about eating your macros, building your fitness model body, or other appearance-focused information isn’t where you need to start.
Physical activity, which is any movement we do with our body (exercise being one of them), is beneficial for nearly all persons in preventing disease, preventing progression, and managing symptoms. Physical activity can also exacerbate existing conditions or lead to new injuries if approached too vigorously. For example, regular activity can help with the pain of fibromyalgia and fatigue of chronic fatigue syndrome, but too much too fast can worsen the symptoms.
Let’s get you started on the right track.
3 bad habits worth breaking
Good habits are hard to make and bad habits are hard to break. Today I highlight 3 bad habits that are worth your time and effort to break!
5 tips for a healthier workplace
In the last 5 years, workplace wellness has become the norm, as insurance companies and employers finally agree with wellness experts that healthier workers save money - through increased productivity, reduced sick days, and reduced medical bills.
Whether you work for a large company with a formal workplace wellness program, or at an itty bitty start-up or mom-and-pop shop, you can use these ideas to spark discussion at your own workplace. Find out if your company has a Wellness Committee or similar group, or create your own!
One of the most important aspects of adopting change for a healthier workplace is buy-in from everyone. Changes may not be do-able at a company-wide level, or department-wide level. Customizing changes for teams, divisions, and other units will enhance adoption because it will meet the needs of those employees. More examples on that later.
Every method out there to help you eat healthy serves a certain purpose. However, your approach to eating and fitness dictates which purposes you need to employ in the first place.
Methods for an "eat to live" person will be very different than those for a "live to eat" person. Similarly, if you struggle with cravings, your best approach likely won't work well for someone who struggles with feeling hungry all of the time.
Today I'd like to share with you 3 simple changes I have made in the kitchen.
30 Minute Workout: Cardio-Weight Combo
Yes, you read the title right! I'm going to share with you my new fitness focus for November:
quick endurance circuit training
Let's break it down:
- QUICK: Only 30 minutes out of your day, 2 times per week
- ENDURANCE: These workouts boast high reps with moderate weight for muscle endurance and...
- CIRCUITS: Circuit training itself brings cardio into your weight workout so it will provide you with an endurance double-whammy
*BONUS: The constant movement of this workout and its engagement of large muscle groups can boost your anaerobic capacity, too! What's anaerobic? It is a certain process that your body uses during exercise for quick fast movements (example: 100 yard dash). Contrast this with aerobic exercise that is more like a 1-mile run.
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Stop Fat Talk!
Should You Eat Low-Fat Foods?
The production and advertisement of low-fat food products has skyrocketed in the past few decades - likely due to the research that came out 40 years ago which supposedly linked fat to heart disease. New research has surfaced that challenges this long-held belief, revealing that fat has a "null" effect (not bad, not good) on heart disease risk.(1)
Another theme in "food media" these days is buying local, organic, and natural. These terms can carry many meanings which means they can be confusing, too. But with the resurfacing of the Paleo diet and its followers, fuel has been added to the proverbial fire. The premise is that eating foods that are minimally processed (if at all) is more beneficial for our bodies, avoiding the preservatives and other chemicals added to foods for shelf life and appearance that our body doesn't recognize.
I want to arm you with some knowledge about low fat foods, so when confronted with the aisles of options at the grocery store, you feel equipped to make the decision that is right for you.
a blog about health, wellness, nutrition, and fitness from an epidemiologist / dietitian with personal trainer experience
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