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...

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...

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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