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Got a Desk Job? 5 Daily Habits to Get and Stay Healthy!...when you sit for a living...

 

I hear the terms "Health and Wellness" thrown around a lot these days. It seems like every social media post and online article has some sort of tip on how to achieve long-term "Health and Wellness." Do we even know what that looks like? What if my version of health and wellness is different than yours? Are we still both healthy and well even though we have different versions? 

Today I'm going to give us a little working definition of what it means to be living a life of health and wellness. 

Let's begin with the definition of wellness I found on Dr. Google, "Wellness is the act of practicing healthy habits on a daily basis to attain better physical, mental, and emotional health outcomes."

AWESOME! I'm so glad they cleared that up! Okey dokie, let's go be healthy and well!

Wait a second, what do they mean by healthy habits? What are these healthy habits? Is there a universal standard? Or can I make up my own rules? Is daily consumption of ice cream a healthy habit? It...

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I LOVE Banging My head into a Wall...Over and Over and Over Again!

 

"I LOVE banging my head into a wall over and over and over again because THIS is the time when it won't hurt." Then we proceed to bang our head into that wall...just one more time...this is the LAST TIME....I really mean it...but I'm going to test it just once more, just make sure...and guess what? It hurt! 

Sound familiar? Just this week I had kind of a silly realization about my face cream (No, nothing earth shattering- sorry to disappoint!). I finally realized that it wasn't very moisturizing. I thought about some of the other products I use and realized that the serum I out on at night is very nice, so maybe I'll try that under my sunscreen instead. You know what? It worked! Lovely dewey skin of a 20 year old! Ok...not really, but a big improvement. It helps make the sunscreen go on much smoother- makes the sunscreen look better- and it feels better. Desired results achieved. Woo hoo! 

Now, how did I arrive at this mind blowing realization? I took a step back and...

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The "Why" behind EZ fit in 10

 

Start with  the "why" in mind. This is how great leaders inspire us. But what does that even mean?  Start with the "why" in mind? 

Simon Sinek describes his Golden Circle like this; we know our "what" (what I'm doing) and we know our "how" (how do I do it), but often times we don't know our "why" (why am I doing this?)

When it comes to fitness I would say most of us exercise because Dr. Oz said to be healthier, we should exercise. Or maybe our doctor recommended that we exercise to lower our blood pressure or blood sugar or cholesterol - all excellent reasons- but is that enough to truly inspire us to do something we don't actually want to do? 

For most of us, the answer is no- it's not. 

I have a close friend who just got diagnosed with Rheumatoid Arthritis. To say she was bummed is an understatement. Now my friend has never been a big fan of exercise- especially cardio. She fights it tooth and nail! But as she was researching effective methods for managing...

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Do What you LOVE and LOVE what you Do!

 

"Do what you LOVE, and LOVE what you DO!" ~everyone

I am always so amazed by people who can put all their time and effort into reaching a goal.  The focus and drive that it takes to pursue something that may or not pan out- scary! That is probably the scariest thing that I can think of- doing your best, working really hard, putting the time and effort into something with no guarantee that you'll be successful- yuck! No thank you. 

However, I did that all the time as a kid. When I was a teenager I did a ton of theater- that was my thing. I was really good at it, so I got quite a bit of ego-stroking back in the day. The accolades were great, but I didn't need much encouragement. I loved every minute from auditions to rehearsal to show time. 

I especially LOVED showtime. My heart race with anticipation, feeling like it would burst with excitement. Being in a show felt like you were riding a rollercoaster every night. But at some point the ride had to end; time to get off...

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Life Hacks: How to "Fit in" Fitness into your Busy Life!

 

Let's face it. If you liked working out, you wouldn't be looking at ways to "fit in" fitness into your busy schedule. 

I LOVE to workout- like it's my favorite. I even use working out to procrastinate. Whenever I have to sit down at the computer to tackle something techie thing like editing video (yuck!) or updating my website (yuckier) I always somehow manage to decide that I MUST take a walk to get my Vitamin D right this second! 

But there is a method to my madness. When I use a Fitbreak to procrastinate it actually helps me get back to work. Plus I end up being more productive because I'm more focused. It takes half the time to get my tasks done then if I just sat there staring at that stupid blinking cursor.

My method of procrastination is actually very helpful. I quick walk after lunch clears my head and helps me get re-energized for an afternoon of sitting at my desk.  Friday afternoon I had to finish up some assignments and take a few quizzes and I could not...

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It's True, It's True! 10 Minutes of Exercise Works!

What? No way! You mean I can get ALL the awesome cool benefits from exercise in only 10 minutes? 

You mean I can exercise for only 10 minutes and still raise my metabolism? Lose body fat? Increase energy? 

Is this a trap? Like the good old bait and switch? "You only have to exercise for 10 minutes today, but tomorrow it'll need to be 2 hours!" 

Nope, this isn't a trick or a trap. There's real hard science proving that 10 minutes of exercise is just as effective as 30 minutes. So ditch that "all or nothing" attitude and let's look at the benefits of 10 minute workouts, or as I like to call them- Fitbreaks!

1. Boost your Mood and Brainpower

Have you noticed that at the beginning of a task, you’re focused and productive, but after a while, your attention starts to drift? Well sure- everyone's does- that's why you go to the kitchen looking for a snack! Instead of searching in the pantry for something to get your head back into that project, do a 10 minute...

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"I Can't Change the Direction of the Wind, ..."

But I can adjust my sails to reach my destination" ~ Jimmy Dean.

One of the toughest things to do is change. We know this. We don’t like change. Change takes us into the unknown, into uncertainty. This creates anxiety and worry. YUCK! Who wants that? 

When the wind changes, we have a choice. We can stay exactly the same, fighting to keep moving towards our destination, battling the wind, hoping and praying that the wind will change back. Or, we can work with our new circumstances, change the sails so to speak, and work with our new circumstances to our advantage. 

I’m a health and fitness coach. My job is to help people through the process of creating positive healthy behaviors. Most of the time my job is to just help bring awareness to a situation- basically help you become aware that the wind has changed and how to work with your new circumstances so you can reach your destination more easily instead of constantly “fighting the wind”. 

When...

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Do You Have Dormant Butt Syndrome?

Are you working from home? Do you have a desk job? Well...that means you might have Dormant Butt Syndrome ...dun dun dun….Oh no, what’s dormant butt syndrome? And is it dangerous? And how can I get rid of it????

I’m so glad you asked. Dormant Butt Syndrome happens when we sit on our butts all day working on our computers instead of moving around. It’s a real thing- look it up! We get Dormant Butt Syndrome, or DBS for short, from sitting too much. 

Along with Dormant Butt Syndrome we might  have another condition called Flabby Ass Syndrome. Now Flabby Ass Syndrome does not have the health repercussions that DBS has, but it can be very annoying, especially when you put on a pair of jeans and notice that the back pockets are hanging down at the back of your knees. 

Ok, ok, all kidding aside, DBS actually does have some physical repercussions, besides Flabby Ass Syndrome. When our butt muscles, aka our glutes, don't work correctly, or not at all,...

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Find Out What the Fitness Industry Doesn't Want You to Know!

The Fitness Industry has a Dirty Little Secret that they DON’T want you to know. Want to know what it is? 

As I’m scrolling through Instagram, Facebook, and YouTube, I often wonder, “who’s coming up with these workouts?” Well, me. I’m  one of those “fitness people” who make up the fitness industry. I’m a trainer and Group Exercise instructor, so I am definitely “one of THOSE people”.   I keep telling you if you just move for 10 minutes, it will change your life!  

Back to my point- who’s making up this stuff? Who’s the mastermind behind HIIT training and Tabatas? Olympic lifts and marathons? Hot Yoga and Zumba? It’s people who LIKE to move. Actually, it’s people who LOVE to move. People who love to exercise. People who are motivated by competitions, people who keep striving to lift more, run farther, bend deeper. We can’t imagine our lives without exercise....

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What Happened to 10,000 Steps a Day? Didn't you hear? Steps are SOOO last YEAR!

 

Ugh!!!! I swear, the fitness industry is so annoying! One day we're telling you walking is enough to get you healthier, then the next day we're telling you something different. What gives?

Well, unfortunately, the answer is, as always....it depends. 

What does it depend on? Your goals. What results are YOU looking for from an exercise program?

Today I'm going to to give you definitive, exact answers to the question, "How much exercise do you REALLY need?"

Goal number 1, "I want more energy".

Do you feel tired all the time? Do you have a hard time staying focused on a task or project? Do you need a dose, or two, or three, of caffeine to get through your day? 

Doing just 10 minutes of purposeful movement can significantly increase your energy. Here's the science:

When we do purposeful movement, like exercise, for just 10 minutes, we bring oxygen into our brains and muscles. Oxygen is energy. So think of a 10 minute Fitbreak as a natural "power boost". You're literally...

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