Get Moving to Stay Healthy

Get Moving to Stay Healthy

Exercise is the final piece of staying healthy.  It really does give you more energy and is an amazing stress reliever.  Less stress = healthier you Daily exercise doesn’t have to be an hour long workout or trip to the gym.   Simply fitting some type of physical activity into each day will reap huge benefits – especially if your prior exercise level was zero! The trifecta of healthy exercise includes cardio, weight bearing and stretching.  All three are important, so you need to be sure to include some form of each of them into your routine every week. Cardio is anything that gets your heart pumping.  It’s important for heart and lung function, and helps burn calories.  Walking or running is probably the easiest way to get your cardio – aim for 30 minutes a day most days of the week.  All you need is a good pair of shoes and some water.  Classes at the gym or via DVD or YouTube are another fun option. Weight bearing exercises such as lifting weights (light ones are fine) or using your body (think pilates or even old school exercises like push ups and squats) are important for strenghtening your muscles.  These exercises are the ones that keep you looking lean and feeling strong.  They are critical for us to maintain that muscle mass and bone density as we get older, so please don’t forget to do some of these each week – a few times a week is sufficient. Stretching helps keep us loose and feeling good (less achy), and is also a fantastic stress reliever.  Yoga, pilates or...
Go to Bed!!!

Go to Bed!!!

Just as critical as eating well, getting a good night’s sleep will help keep you healthy this fall.  Without adequate sleep our bodies start to run down and can’t function as well.  We start making poor food choices, we become more susceptible to colds and we aren’t able to fight off germs as well as if we are well rested. I’m sure you’ve noticed how you often get sick after a time period of being really overworked and worn out?  Late nights, stress and early mornings almost always lead to illness. Getting a good 7 to 9 hours of sleep allows your body to do its job to restore and repair.   Cut that time short and eventually you’ll start feeling it. Need some tips for a good night’s sleep? Create an evening routine to get your body ready to go to sleep. If you do the same few things every night at about the same time, pretty soon your body will recognize that this means sleep is coming soon.  This will make it easier to fall asleep quickly. Set a bedtime and stick to it. Don’t do that “one more thing” – if it is bedtime, go to bed.  This might mean leaving some tasks undone and that’s okay.  When you are well rested tomorrow morning you will be able to tackle them more efficiently (and with a better attitude). Try diffusing a calming essential oil or even rubbing it on the bottom of your feet – this can be very soothing and enjoyable as you drift off to sleep. Turn off all your blue screens – no TV,...
Stay Healthy This Fall – Food

Stay Healthy This Fall – Food

With the kiddos in school, the germs are flying.  I don’t know about you, but I don’t have time to get sick these days.  Sometimes you just can’t avoid a cold, but you can bet I plan on doing everything I can to stay healthy this year.  With those thoughts on my mind, all month I’ll be sharing my best tips and tricks for staying healthy.  As a bonus, doing these things will also help you feel healthier and happier! Eating well is an important component to staying healthy.  When you consistently eat junk, your body doesn’t get the nutrients it needs and you’ll start to feel run down.  Today I’ll share some of my favorite foods to bump up your immune system and load your body with antioxidants, vitamins and minerals. Dark leafy greens.  Greens such as kale, spinach and swiss chard are wonderful to add to your daily diet.  They are full of antioxidants, calcium, vitamins A,C, K and fiber.  Greens are also rich in anti-inflammatories.  Try to enjoy a cup or so each day. Apples.  Yes, that old saying about an apple a day keeping the doctor away has some validity to it.  Apples are loaded with fiber and also pectin – both of which keep you full longer.  So eat an apple and you are less likely to be hungry for junky snacks.  They are also very fresh and perfectly in season right now so will taste delicious and cost less.  My favorite way to stock my fridge with apples right now is a trip to the apple orchard. Sweet potatoes.  Another fabulous fall food with...
My Favorite Books from August 2017

My Favorite Books from August 2017

What a fun month of reading – I really enjoyed most of what I read this month.  Now that my kids are back in school, I’ve picked back up with reading some of what they are which is really fun – makes for good conversations around the dinner table! FICTION What a fun story.  Willow has a mother who is MUCH older than most – and quite the unique character.  The book focuses on the mystery of Polly – what made her who she is, and how Willow goes about figuring out her story is quite entertaining.  Loved the quirky characters, yet there was a bit of depth in the story too.  My rating 4.5 out of 5. Other fiction books I enjoyed this month were: The Sunshine Sisters (quite funny in parts but still a dramatic storyline), Fitness Junkie: A Novel, The One-in-a-Million Boy, and The Day I Ate Whatever I Wanted: And Other Small Acts of Liberation. NON-FICTION So I just love Jenny Rosenstrach’s cookbooks – all of them!  This one was worth the purchase price for the marinara sauce and black bean quesadillas alone.  Yum.  I like her suggestions for making family dinner the norm – excellent tips if you need a nudge in that direction.  I bought it for the recipes!  My rating 5 out of 5. Hilarious – as a young teenager, Maya decides to follow the rules in an old book her father found in a thrift store on how to be popular.  The book was published in the 50’s and so you can imagine the advice.  Maya chronicals her experiences, successes and failures...

Make It Happen

You’ve decided to make this the year you learn something new and you’ve figured out how you are going to do it, right?  Now you need to just make it happen.  I don’t know about you, but sometimes I’m fantastic with the planning portion of projects, but not so good with the implementation …  Don’t let that happen this time around – follow these tips and you’ll be successful:  Sign up.  I know that seems silly to even mention, but how many times have you said you will do something and then never got around to it? Block it out on your calendar.  As soon as you sign up either block out class times or block out time to spend learning.  For example, I’m doing an online course that doesn’t have set times so every Tuesday at 12:00 I block out my calendar for an hour to work on it. Make sure to give yourself time to practice.  Going to a language class once a week and never thinking about it again isn’t going to help you master a new language. Have fun with it.  After all, learning should (and can) be fun – if you have exercises or homework – do them.  If something you learn sparks an idea for you, try it.  If someone else can be involved (kids, friends, spouse), involve them. Celebrate your success.  Plan something fun or exciting for yourself to look forward to when you are finished.  I’m a huge fan of planning a fun or exciting day for when I finish a goal. If you’re new, here, welcome, I’m Pam and I’m a...
How do YOU Want to Learn?

How do YOU Want to Learn?

Hopefully I’ve convinced you to learn something new this Fall – that it can be fun and improve your life.  What’s great about our lifestyles today is that we don’t neccesarily have to go to a physical building to learn something new.  For people who weren’t fans of traditional schools this can be a lifesaver. There are so many different ways we can learn – truly something for everyone. It can also be really fun to learn with others.  Got some girlfriends who are up for fun?  Why don’t you get together and take a cooking or painting class?  Or create a book club or wine tasting club?  There are dozens of fun ideas for learning with friends. Maybe you feel the need to spend more quality times with your kids (hello working mom guilt!!!).  Find out what they are interested in and research that topic – check out books from the library or attend an event or museum together to learn more. Date night fallen by the wayside?  Learning something new as a couple would be a fantastic way to spend quality time together, have something fun to talk about and plan, and it would ensure you get out regularly. Might be that travel and learning combined would get you excited.  All you need to do is type in your topic and the world travel or tourism and see what you find.  I’ve seen trips for cooking, history and even some our local zoo offers around animal or ecotourism education.  Fun stuff! Of course there is also the good old traditional school.  Most colleges and universities offer adult...
Are You Ready to go Back to School?

Are You Ready to go Back to School?

This is the time of year I always get fired up about learning new things.  After all, the kids are in back to school mode and once they start I have a little more free time.  All the back to school prep gets me excited about learning too – why should they get to have all the fun? Every year I make a concious effort to learn something new.  It might be something business related (this year I’m working on improving my group programs) or something fun (wine tasting anyone?). Why do I do this? Learning new things gives us an appreciation for life and a range of different ideas and perspectives.  Getting used to learning something new can also help us adapt when new situations in life come up – the whole idea of “something new” isn’t foreign to us.  Learning can make us more confident and improve our self-esteem.  Plus it feels GOOD to get better at something.  All of this can help create feelings of happiness (and who doesn’t want more happiness in their life?).  Learning also stimulates our brains which increases our imagination and creativity – this can help us feel more energetic and excited about life. I’ve also found that when I embark on learning something new to me, I have something positive to focus on and a goal to reach.  As a goal-oriented person this keeps me interested and excited about each day. Plus, learning is FUN! All month I’ll be sharing different ways you can learn as an adult and resources to get you started, so check back each week.  In the meantime,...
Favorite Books from July 2017

Favorite Books from July 2017

I read an interesting mix of books this month – and I actually quit reading two books about a third of the way through – I just wasn’t into them and decided they weren’t worth my time.  Do any of you do that too?  Or do you struggle through them to the end?  Here is what I read: NON-FICTION I just love Kris Carr – we’ve been eating about 80% Vegan since summer began and so many of my recipes come from her website and cookbooks, yet I had never read this book – one of her early ones.  It was an interesting read – I didn’t learn anything I didn’t know, but for someone with limited nutrition education it would be very eye-opening.  Highly recommended.  My rating 4.5 out of 5. Lots of good reminders in this book of how I desire to live my life.  I found the various meditation descriptions inspiring and useful too.  This is a book I’d consider purchasing and reading just a chapter a week – maybe 2018!  My rating 4 out of 5. Other non-fiction books I enjoyed in July: Simple Matters: Living with Less and Ending Up with More (this was a lovely book and enjoyable to read a few pages at a time) and Hourglass: Time, Memory, Marriage.   FICTION Interesting story and beautiful writing.  A young wife who is a bit dissatisfied with her life survives a massive wildfire that destroys her town.   When her husband doesn’t return she becomes quite resourceful and creates a new life for her family.  I didn’t love the main character – I felt that...

Try an Online Exercise Program

Looking for another way to exercise?  One that’s easily available and that you can do anywhere?  How about investigating an online exercise program? There are so many choices for an online exercise program.   You can join a membership, look for free videos on YouTube or download an app for your phone. Some of the benefits you may find valuable include: flexibility – the workouts are available whenever and wherever you want to do them variety – you’ll easily find a whole host of different workouts for free or a small fee easy – if you are looking for someone to tell you what to do, an online program can be a great choice – many of them are laid out with daily workouts or exercise schedules efficient – no driving to the gym, no fancy clothes needed – often no equipment necessary Ready to give it a go? Here are a few of my favorite resources for online programs: Robin Long – for Pilates, she is my favorite.  I belong to her Sisterhood program which allows me to log on via my phone and see a suggested workout daily – I was able to keep up with my routine even on vacation this summer since the app on my phone was so convenient. Erin Stutland is another favorite of mine.  I have several of her videos and have joined her online challenges from time to time.  She does fun challenges and I know there will be one starting up next month – I’ll update this post then with the link. Couch to 5K – there are several apps that...

How Should I Exercise?

Hopefully you agree with me on the need to exercise (remember all the benefits?).  This week we’ll talk about what exactly you should be doing for exercise. There are three main components to exercise:  stretching, strength and aerobic.  Ideally we’d do all three most days, but very few people have the hour plus each day available.  If you are a busy working mom it can be a struggle to find even 20 minutes! Instead of stressing out about what you can’t do, focus on what you CAN do.  For example, if you can squeeze in 20 to 30 minutes a day, switch it up each day between something aerobic and something strength based.  Then do a few stretches when you first wake up as part of your morning routine or in the evening before you get into bed.  Even a 5 minute stretch break at work will do wonders for you!  Right now I’m a huge fan of Pilates as it combines the strengthening and stretching.  Find yourself with a day with more free time?  Go for an extra walk or run. Another great way to cover all the exercise bases is to add in short bursts of exercise whenever you can.  Stretch during commercials, lift light hand weights while watching TV, take a ten minute walk after lunch and dinner.  Last Thursday I did a super quick Facebook Live sharing 3 easy ways busy moms can get more exercise.  Check it out HERE. However you fit it in, make sure you are getting a bit of all three and doing something every day.  I know it seems impossible,...

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