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Weight Loss: Dieting vs. Lifestyle Change

Weight Loss: Dieting vs. Lifestyle Change

As we ring in the New Year, many will also ring in a new diet…cause that’s what you’re supposed to do come the New Year, right?! I’m sure if you are reading this right now, at some point in your life you have been on some kind of “diet”, whether it be a New Year’s resolution diet or some other time of year diet. And by “diet” I mean restricting certain foods/food groups and/or calorie counting with the goal of weight loss. To diet is defined as “restricting oneself to small amounts or special kinds of food in order to lose weight.”  We could all share stories of success and failure when it comes to our dieting endeavors- whether we’ve done Atkins, Keto, Whole30, Paleo, the blood type diet, veganism, among many more. 

According to the CDC in 2017-2018, 42.4% of Americans were categorized as obese. Obesity is an epidemic that is plaguing many Americans. And along with this epidemic comes a lot of people trying a myriad of diets to try and lose weight- some successful and some not. It is estimated that 45% of Americans go on some sort of diet each year. What most diets have in common is the thinking that if you eat less calories, you will lose weight. But time and time again this has proven to not be the case (for many). 

What is the difference between “dieting” and making lifestyle changes?

Obesity and being overweight can lead to several dangerous and life threatening health problems such as high blood pressure, heart disease, some cancers, and diabetes just to name the most common ones. Oftentimes doctors and medical practitioners will tell their patients it is imperative to their health to make lifestyle changes- healthier eating and more physical activity. 

The difference is that a diet consists of making temporary changes (and often drastic, unrealistic changes) to how you eat. A diet is very input output focused. If I eat this certain way or eat these certain foods, the outcome will be weight loss. 

Lifestyle changes take into account a person’s psychology, behaviors, budget, and values when developing a sustainable plan. Lifestyle changes involve looking at the whole person and every aspect of their life. You can diet all day but if you are a highly stressed individual who emotionally eats and continues to fall into this pattern after a hard day at work, no amount of dieting will truly help you overcome this behavior that is rooted so much deeper. In a situation like this, we need to first address it from a psychological standpoint and help decrease stress or find other coping mechanisms outside of eating.

Why do lifestyle changes have a higher success rate than dieting?

Lifestyle changes have a higher success rate because it’s liveable. It’s balanced. It leaves room to enjoy life and leaves room for grace when unexpected things arise. The goal is to implement changes that can stand the test of time, changes that can be maintained for the long haul and won’t get “old” or “boring”. We have to implement changes and live a lifestyle in which we can get back on track once we have fallen off or we know what we need to do and can execute it after a weekend or a vacation where we were a bit more lax on our diet and exercise. 

The main focus and goal of dieting is weight loss but when this is the main focus, we miss out or give up on other changes in your life that could have positive effects and be beneficial- such as decrease in stress levels, improved health markers, sleeping better, and feeling more energetic. These positive benefits will help someone maintain and sustain those lifestyle changes long-term because they feel better and when we feel better we are in a better mental state to make positive, healthy choices.

4 Ways to Make Sustainable Lifestyle Change

  • Change your Mindset: I’ve said this before and I’ll say it again, our mindset and perspective is everything. Knowing WHY you are doing something is necessary in order to maintain said behavior. Oftentimes we view eating healthy as restrictive and boring and exercise as dreaded and torturous. Instead, what if we viewed healthy eating as a way to fuel our bodies and we viewed food as medicine? What if we viewed exercise and moving our bodies as a gift instead of grueling? Changing our expectations and setting realistic weight loss goals is important as well. Sometimes we don’t need to lose as much weight as we think we do in order to be healthier and to see our blood pressure, blood sugar, cholesterol, and other important health markers go down and in the right direction. Setting a realistic weight loss goal can help you to feel motivated and give you confidence that you can achieve that goal versus setting a lofty goal and feeling like you will never get there, get discouraged, and then quit. 

 

  • Consistent Eating Patterns: I like to live by and encourage my client’s to live by the 80/20 rule where 80% of the time you eat healthy, whole foods, and the other 20% is left for eating out, drinking alcohol, having a sweet treat, etc. It is near impossible and quite miserable to eat clean and healthy 100% of the time with zero sugar, zero wine, zero pasta, zero steak. It’s simply not sustainable. With 80/20 eating, you are consistently eating the same way but it allows enjoyment of life and enjoyment of food without guilting ourselves or feeling like we derailed all previous success. The key with 80/20 eating is to get right back on track after an evening of eating out or going to a party. 

 

  • Move More: Perhaps the thought of working out 30 minutes to an hour 5 days a week sounds daunting and overwhelming to you. Don’t let this fear of formal exercise scare you away. Just start moving your body more. Stand as you work. Take your meetings outside and walk and talk. Park further away. Do squats and lunges as you stand over the stove and sautee your vegetables for dinner. Take the stairs. Walk instead of using the moving beltway in the airport as you travel. There are so many creative ways we can incorporate more movement into our days. A body in motion stays in motion. The more we move our bodies and begin to feel more in shape, the easier it will be to transition into an exercise class or get to the gym for weight lifting. But movement doesn’t need to be formal to be formative. Simply move more and you’ll be amazed at how your body feels and responds. And maybe before long, you’ll find yourself taking exercise classes because you truly enjoy moving your body. 

 

  • Slow and Steady Wins the Race: Research has proven that slow and steady weight loss is the ticket to keeping it off. You may lose a significant amount of weight doing a fad diet, but the question is will you be able to keep that weight off long-term? Don’t get discouraged if it is taking you longer than anticipated to lose weight. It is hard work and takes time, but it is so worth the wait to be healthier and feel WELL!

 

The weight loss industry is definitely not suffering with it being valued at more than $66 billion. We are bombarded with products and programs that offer promise after promise to help us finally lose the weight and reclaim our lives, especially this time of year with New Year’s resolutions on the rise. Don’t get me wrong, there are some supplements and programs that are highly effective, but, it is so individually based. And oftentimes, people think by popping a few pills or adhering to a strict program for a short amount of time means they will see the results they want and can then go back to how they were living before- all while maintaining those results. This is why we see yo-yo dieting and people losing significant amounts of weight and then gaining it back or we see people giving up on their New Year’s resolutions come February. Lifestyle changes seek to mitigate this yo-yoing back and forth and help individuals lose and keep the weight off for optimal health for the long-haul. 

 

If you are interested in learning more about weight loss through lifestyle changes, feel free to email me (Meghan) at hello@homebodysoul.com. I offer a FREE 30-minute consultation. 

 

Have a happy and healthy New Year everyone!

Meghan Meredith
HomeBodySoul, Founder
Certified Health & Wellness Coach
Certified Personal Trainer

Healthy Holiday Round Up Part 2

Healthy Holiday round up part 2 is a continuation of a 3 part blog.

You can see ‘Healthy Holiday round up: Part One’ here.

I am sure you’ve seen gift guide after gift guide this holiday season from your favorite bloggers. I don’t know about you but the gift guides can be super helpful when buying for that tricky person in your life or getting ideas for teachers, co-workers, and friends this season of giving. 

Today I want to provide you with a healthy holiday roundup of some of my PERSONAL FAVORITE resources when it comes to living a healthy lifestyle. I am by no means sharing this as a sponsored ad; everything I am sharing I am sharing freely because I genuinely LOVE the products/programs.

As we round out an utterly stressful, tragic year, I think we can all do ourselves a favor and bless ourselves and those around us with the GIFT OF HEALTH as we enter into 2021. If you’re anything like me, this year truly revealed the importance of being grounded in a healthy lifestyle- physically, emotionally, mentally, and spiritually. Below are just a few ideas and products that I love and that I think you will too….or will love to gift to someone you love this Christmas season.

Programs: 

30 Day Fit & Healthy Jumpstart Program– This is MY newest program that I am so excited to share with y’all. It’s a 58-page digital guide that will walk you through 4 weeks of foundational health/wellness lessons. You will be equipped with knowledge in the areas of meal planning, exercise, fueling your body with proper nutrition, and much more. This program includes several worksheets/trackers as well as handouts such as a grocery shopping list, pantry list, and healthy snack ideas.

Metabolism Makeover– I personally know Megan who is a registered dietician and  is the creator of this program and I cannot recommend her enough. Her nutritional background is SOLID and her approach is flexible and sustainable. 

Nancy Anderson Post Pregnancy Ab Rehab Course– I have yet to purchase this course and use it myself but I will FOR SURE be using it during and after my next pregnancy. I’ve followed Nancy Anderson for a while now and I wish I would have known about this program when I was postpartum with our first child. She will help you get rid of your belly pooch by healing your core and pelvic floor from the inside out. I’ve seen some incredible results!

Fitness:

Whole Body Fitness Planner & Resistance Bands– This is another one of my own products that I created. This planner is a 6-month, undated fitness planner that is literally like having a personal trainer with you everyday for less than the cost of ONE session. The daily guided workouts provide the structure for that day’s workout but allows the user to choose which exercises to plug in (over 250 exercise options included in the exercise appendix in the back of the planner) based on preference and ability. This is like no other fitness planner out there and it is SO comprehensive, flexible, and scalable. This program/planner can be used at home or the gym. I also sell a set of 3 resistance bands (with a carry case) along with the planner. 

Gliders– A great and convenient fitness tool to keep at home to help you get an effective workout. There are SO many things you can do with gliders ranging from core work, to low impact, to high intensity workouts. 

Fabletics Fitness Attire– Fabletics is offering a special promo where you can get your first 2 pair of leggings for $24! It’s a steal! I love the quality of their fitness attire and it’s a fraction of the cost of other brands. The best way to get the most bang for your buck is to be a part of their monthly membership which is $49 (but you can skip any month and cancel at anytime).

See you next week when we will introduce Part 3-Mental Health/Wellness, Healthy Snacks & Other Health/Wellness.

Meghan Meredith

HomeBodySoul, FounderCertified Health and Wellness Coach

Certified Personal Trainer

www.homebodysoul.com

Connect with us @homebodysoul

Healthy Holiday Round Up Part 1

Healthy holiday roundup…

I am sure you’ve seen gift guide after gift guide this holiday season from your favorite bloggers. I don’t know about you but the gift guides can be super helpful when buying for that tricky person in your life or getting ideas for teachers, co-workers, and friends this season of giving. 

Today I want to provide you with a healthy holiday roundup of some of my PERSONAL FAVORITE resources when it comes to living a healthy lifestyle. I am by no means sharing this as a sponsored ad; everything I am sharing I am sharing freely because I genuinely LOVE the products/programs.

As we round out an utterly stressful, tragic year, I think we can all do ourselves a favor and bless ourselves and those around us with the GIFT OF HEALTH as we enter into 2021. If you’re anything like me, this year truly revealed the importance of being grounded in a healthy lifestyle- physically, emotionally, mentally, and spiritually. Below are just a few ideas and products that I love and that I think you will too….or will love to gift to someone you love this Christmas season. 

 

Clean Beauty & Supplements:

 

Vital Proteins Collagen– I love this brand of collagen powder because it’s clean and packs in 18 grams of protein per serving. I will add it to tea or a smoothie. It’s tasteless and dissolves easily. Collagen is SO important for the health of our skin, hair, and joints. 

 

Pink Stork– This brand is incredible in how they support women and women’s health. I take their fertility support supplement as well as drink some of their teas. They have supplements/vitamins for women in every stage of life. Their products are quality and the company is female-owned and everything is produced in the USA. So many wins! Use code ‘BFF10’ to receive 10% off your order!

 

Beauty Counter Clean Makeup & Skincare– I’ve been using Beauty Counter products for YEARS now and I continue to love them and share them with others. Some of my all time favorite products include their brightening facial oil, resurfacing peel, countercountrol pore cleanser, dew skin tinted moisturizer, luminous powder highlighter, and their twin skin concealer (AMAZING). You have to check this company out if you are looking for clean beauty products that have safe, natural ingredients. 

 

See you next week when we will introduce Part 2-Healthy Programs & Fitness.

Meghan Meredith

HomeBodySoul, Founder

Certified Health and Wellness Coach
Certified Personal Trainer
Connect with us @homebodysoul

.

 

How to Have a Happy & Healthy Holiday Season

Oh the holiday season that is upon us! This most wonderful (yet busy) time of year is filled with food, festivities, gathering, decorating, shopping, and traveling. If you are anything like me, the sights, smells, and music all make this time of year so nostalgic and magical. But along with all of the magic comes the inevitable stress, overeating, last minute shopping, planning/hosting parties, and full calendars for the entirety of the month of December it feels like. 

Thanksgiving is NEXT WEEK, which is crazy! But there is a 5 week period between Thanksgiving and New Year’s that we need to plan and prepare for. We all want to enjoy the holiday season and all of the fun and joy it brings, but we also want to do our best to maintain our healthy lifestyle that we’ve worked so hard for. And 6 weeks of festivities and parties and eating can sure do a number to our waistlines and all the hard work we’ve put in. 

The goal of today’s post is to help you feel confident going into this season and ready to take head on the temptations, reduce the stress, and simply enjoy! We’re going to talk about three of the most common “problems” people face this time and year when it comes to maintaining health and wellness and a few tips on how to maintain health given these potential barriers. I think everyone can agree that some of the biggest struggles in staying fit and healthy this time of year revolve around our time, food and drink, and overall stress

TIME

This time of year always seems to fly by. There are never enough hours in a day to get all of the items checked off our list it seems. In order for this season to not become overwhelming and no longer joy-full, we need to make a PLAN to maximize our time and priorities. 

If one of your priorities this holiday season is to continue to exercise and move your body, make a plan for it. Our bodies need just as much exercise during the holiday season as any other time of year. Plan your workouts/movement around travel or plan to move while you travel. Pack a pair of running shoes and some resistance bands. Even walking for just 30 minutes a day will keep you feeling good and keep you active and well. 

Here are some common “problems” or barriers around exercise that arise for people during this time of year and some solutions.

PROBLEM: There isn’t a gym at the hotel or grandma’s house (or wherever you are staying).

SOLUTION:  Body weight exercises are a great way to exercise when you have no equipment. Body weight exercises help to improve balance, coordination, core strength, and flexibility. Stair climbing, walking outside, lunges up and down the driveway, squats while you brush your teeth. 

Travel Tips- Pack those running sneakers and easy to carry equipment like a workout DVD or a jump rope. Those things easily can fit in your carry on or check on luggage. 

PROBLEM: There simply isn’t time to workout, Meghan! Shopping, decorating, cooking, running around…there is no time left for working out. 

SOLUTION: Use a Tabata Timer to do a quick HIIT routine. 

You can download a Tabata timer app on your phone. It’s simple- you do 8 rounds of exercise in 4 minutes. You can choose to do one exercise or two and alternate back and forth. You will complete 20 seconds of all out work followed by a 10 second rest for 8 rounds for a total of 4 minutes. Do a couple of tabata’s and I promise you will be sweating and your heart rate will be elevated…and you’ll feel so good afterwards! Exercises like squats, jumping jacks, lunges, push-ups, tricep dips, mountain climbers, and jumping rope are perfect to do with the Tabata timer. 

Second- plan your workouts! Because this season can be so hectic, it may be a good idea to institute early morning workouts for these few weeks. Getting a good morning sweat in will also help you to maintain those healthy habits and choices the rest of the day! If you can’t do 30 minutes to an hour at one go, split up your workout into 10 minute bouts throughout the day. 

PROBLEM: You’re family and friends don’t understand why you want to exercise. 

SOLUTION: Stick to YOUR goals! Don’t let others detract you from your plan and your wellness goals. Stay firm. Maybe invite them along. It’s a good way to de-stress and can be a fun family activity. 

Another family fun activity is to sign up and hit the road for your local Turkey Trot, which is typically a 5K race that you can run/walk. It’s a great way to get in some movement before you put on your stretch pants for your big dinner! 

FOOD AND DRINK

Cookies. Egg Nog. Casseroles. There is always plenty…and plenty of temptation. How can you overcome these temptations around all of the yummy foods and drinks this season?!

 

    Eat a pre-party snack. One trick I tell my clients if they are going to a party or out to a dinner where they know they could splurge and over-eat is to eat an apple before going! Apples are full of fiber and will help fill you up a bit before you even go to dinner, therefore you will consume fewer calories. This will help you to not overeat the bad stuff and keep your appetite in check. 

     Choose your beverages wisely. The holiday season inevitably comes with lots of alcohol consumption between the eggnog, wine, fancy cocktails, and social drinking. Drinking alcohol is consuming empty calories because it won’t curb those hunger pangs. Alcohol doesn’t provide satiety. It’s best to avoid mixed drinks that have a lot of sugar. The number of calories isn’t the issue per say, but rather the number of grams of sugar in these fancy holiday drinks. For example, 1 cup of eggnog typically contains 30-50 grams of sugar depending on the brand. Let’s remember that the daily recommended sugar intake is 25 grams for women and 37.5 grams for men according to the American Heart Association.

Eat your protein first. When we eat our main protein source first, we help to curb our hunger and keep our blood sugar in check. Eating protein can help to keep your insulin levels lower. Eating protein before a party or first thing at the party will help you to control your cravings for the other high calorie foods. 

Drink plenty of water. Drinking water helps to fill your stomach so that you feel fuller and won’t cave to those cravings as much. Try to drink a bottle of water en route to your party or drink several glasses throughout the party. 

Pick your cheat or “treat” meals and fully enjoy it. We all need a cheat meal! That is key to any sustainable life changes and finding balance. We can’t deprive ourselves all of the time, otherwise we will go off the deep end eventually and lose all progress. Each day during the holiday season, we are tempted with treats- whether leftover at home or sitting in the lobby at our office. We could easily consume cookies and pie everyday between Thanksgiving and New Year, which is 37 days by the way for 2020. Let’s say you are consuming an extra 300 calories per day of sweets and goodies, which is equal to about 2 cookies or a piece of cake or pie. This adds up to just over 11,000 calories which equals 3 pounds of fat! The average already overweight person gains about 5 pounds during the holiday season according to NY Times. A survey by Fitness Magazine and Jenny Craig in 2013 found that 47% of women gain 4-5 lbs during the holiday season. So what is the key? My suggestion is to enjoy those holiday parties and get together’s, which typically happen on the weekend, but that will require sacrifice throughout the week. Leave the cookies in the jar at the office and say no to any treats at home or that your kids bring back from school. Eating a reduced-calorie diet, higher-protein diet five days per week and enjoying a couple of holiday parties or get-togethers each week can easily result in maintenance of body weight through the holidays. 

  1. Try new recipes or try replacing ingredients in your favorite recipes with healthier ingredients.Try replacing the not so great ingredients with healthier options. It can be pretty simple to clean up your favorite recipes. Some of my favorite swaps include swapping oil for Greek yogurt in breads, applesauce instead of butter or margarine, whole wheat flour instead of bleached white all-purpose flour, veganaise instead of mayonnaise, Greek yogurt instead of sour cream, honey or maple syrup instead of pure cane sugar. 
  2. Eat mindfully. Eating mindfully might be a new concept for you. Eating mindfully is simply being more aware of your eating experience. Paying closer attention, notice your thoughts, feelings, sensations of the food. Oftentimes we eat so mindlessly and just put whatever in our mouths and don’t think anything at all about the sensation, taste, texture, etc. Give your body 15-20 minutes to recognize if it is full or not before going back for seconds. 

STRESS

Over the years, this joyful time of year has transpired into a stressful, chaotic time of year for many. The holiday season shouldn’t and doesn’t have to be stress-filled. By using these 5 tips, hopefully you can reclaim your sanity and the season and say good riddance to the stress that every other year has brought you. 

 

  1. Be Realistic. Oftentimes we enter the holiday season with expectation in mind as to how things will go with certain family members, what food we will eat, what fun we will have, etc. The holidays don’t have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. Try to keep those expectations in check so that you don’t come away feeling disappointed and upset and so that you can be fully present and enjoy the time with family. 
  2. Plan Ahead. Planning ahead does take forethought and time but in doing so, it will greatly reduce your stress you feel later on once the crunch time comes. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. That’ll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for party prep and cleanup. Also, plan ahead with your budget! Our budget can easily fly out the window this time of year and then create immense stress come January. Think ahead, talk with your spouse or other family members and come up with a plan for your budget so you aren’t overspending and having to pay the repercussions of that later. Maybe instead of gifting to everyone this year, you can start a family gift exchange, or make homemade gifts for friends and co-workers. 
  3. Set Aside Differences. Everytime families come together, there will be differences in opinion, tradition, sometimes values, etc. Try to accept family members and friends as they are, even if they don’t live up to all of your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they’re feeling the effects of holiday stress and depression, too.
  4. Take a Breather. Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm. Some options may include: Taking a walk at night and stargazing .Listening to soothing music. Getting a massage. Reading a book.
  5. Learn to Say ‘No’. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can’t participate in every project or activity. If it’s not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time. Learning to say no is very powerful and freeing. Learning to say No then allows us the freedom to say yes to the things that really matter!

“The more you live in the extremes of all or none, good or bad, the more likely that’s going to get you into difficulty,” says Gary Foster, chief scientific officer for Weight Watchers International. “The key is that this is a lifestyle. When it’s an on-or-off diet or a boot camp mentality, that’s a short-term behavior. It’s destined not to work out very well.”

We don’t have to live in an all-or-nothing state of mind around the holidays. Starving to over-indulging. Feelings of deprivation to feelings of guilt. 

 Give yourself permission to enjoy but in reasonable portions and reasonable frequencies- not all the time and not the whole cheesecake. The goal is to strike a balance.  

I hope these tips will help lead you into a life-giving, balanced, and enjoyable holiday season.  If you need other accountability, book a health coaching session with me by emailing me at hello@homebodysoul.com. I offer a FREE 30-minute health coaching consult call if you’d like to set a plan in place for your holiday season.

Meghan Meredith
HomeBodySoul, Founder
Certified Health & Wellness Coach, Certified Personal Trainer

How To Read A Food Label

How To Read A Food Label

Last week we covered navigating the grocery store and how to best go about that to stay on track with our health and wellness goals. This week I want to help you learn how to decipher the black and white box aka a nutritional food label on the back of our food boxes. Learning how to read a food label in the grocery store as we are shopping is crucial to helping us make wise decisions that align with our goals. 

While I think most of us could recognize a food label, I am not sure that we all know how to read and interpret one. Nutritional food labels can be confusing at best and misleading at worst. It’s important to know how to read a food label so that we can make educated and wise choices when it comes to the food we are nourishing our bodies with. I want to break down this little black and white box so that the next time you head to the grocery store or pull something out of your pantry, you can read it, understand it, and be empowered to make healthier choices. Knowing how to properly read a food label can not only help us to limit nutrients like unhealthy fats (saturated and trans), but also give us an insight into increasing nutrients that we often do not consume enough of such as dietary fiber and calcium. 

The purpose of a nutrition food label is to help consumers make quick, informed decisions when it comes to food. A nutrition label can help educate us to make healthier food choices based on the information provided.

So, what are the key components to a food label? Every food label provides the following information (from the top of the label to the bottom)- serving size, calories, nutrients (macro and micronutrients), % DV (daily value), and a listing of each ingredient. Now- let’s break it down further and discuss each of these areas of a nutrition food label.

 

SERVING SIZE: The serving size is the amount that people typically eat at one time. This information is critical to how we read and interpret the remainder of the information below on the food label. The nutrition facts and information on each label are based on one serving size. For example, if the serving size is one cup and you consume two cups, you then need to double the calories consumed and double each of the other nutrients listed, as well as the % DV.

 

CALORIES: This area displays the total number of calories in a single serving. This number would need to be adjusted if you eat more or less of the serving size. The calories listed can help us manage our weight as calories are the measure of the amount of energy you get from one serving of that food. As a general rule of thumb, a food that contains 40 or less calories is a low-calorie food, a food with 100 calories is moderate, and a food containing 400 calories or more is a high caloric food. This guide is based on a 2,000 calorie diet.

 

MACRONUTRIENTS: Macronutrients include carbohydrates, fats, and protein. 

Carbohydrates- Carbohydrates are measured in grams on a nutrition label. Sugar, starch, and dietary fiber make up the total grams of carbs on the label. Fiber is a healthy nutrient that we want to aim to get 100% of the DV. Choose foods that have at least 2-4 grams of fiber per serving. It’s important to watch our sugar consumption as foods with added sugars add calories but do not provide essential nutritional value. Read the ingredient list to make sure added sugars are not in the first few ingredients. Sugar comes in many different names so be on the lookout for these words- sucrose, glucose, high fructose corn syrup, maple syrup, and fructose. 

Fat- When looking at the fat content on a food label, we want to pay attention specifically to the amount of saturated fat and trans fat. Trans fats raise bad cholesterol and lowers our good cholesterol, therefore we want to choose foods with 1 gram or less of trans fat. We also want to choose foods low in saturated fat to help prevent heart disease. 

Protein- Protein is an essential nutrient used by our body. Food labels generally do not provide a % DV for protein, so use the grams listed as a guide. Each gram of protein provides 4 calories. I typically encourage my clients to aim for 20-30 grams of protein per meal and around 10 grams for snacks. 

 

 

MICRONUTRIENTS: Micronutrients include vitamins and minerals, which are found in the lower section of a nutritional food label. Most Americans do not get enough fiber, Vitamin D, Vitamin C, Vitamin A, calcium, and iron in their diets. When reading a food label, we want to be sure to get enough of these essential nutrients. Aim for a higher % DV (daily value) for nutrients like Vitamin A, C, D, calcium, and iron. 

Sodium- Sodium also known as salt, is one of the micronutrients that we need to be really watchful of. Most sodium in the American diet is hidden in packaged, processed foods, which is why we need to know how to read this portion of the food label. Look for 140 mg or less of sodium per serving. The daily recommended allowance for sodium is 2,300 mg but more ideally we should aim for around 1,500 mg of sodium per day for adults. 

 

% DAILY VALUE: This percentage is based on the daily value recommendations for key nutrients based on a 2,000 calorie diet by public health experts. The percent DV that you see on a food label is for the entire day, not just one meal or snack. For example, a food that has a 5% DV of fat provides 5% of the total fat a person should consume when eating 2,000 calories a day. A low % DV is 5% or less. We want to aim for low DV % in saturated and trans fat, cholesterol, and sodium. A high % DV is 20% or more. We want to aim for higher % DV in vitamins, minerals, and fiber.

 

INGREDIENT LIST: Any food that contains more than one ingredient, must list out each ingredient on the label. Ingredients are listed with the largest amounts first and in descending order by weight or amount used in the food item. The fewer the ingredients, the better. Another rule of thumb I like to go by when choosing foods is whether or not I am able to pronounce the ingredients listed. If I cannot pronounce certain ingredients or I don’t out rightly know what they are, I likely don’t want to be putting it into my body. Also- if you see any sugars listed in the first 3-5 ingredients, it’s best to leave it on the shelf and find a healthier option. A few other tips when it comes to reading ingredient lists- steer clear of bleached, white flour and words like fortified and enriched flour as these grains are refined and more heavily processed. Look for words like whole, sprouted, rolled, and stone ground. These are all unrefined, whole grains which are a much healthier option. 

There is one way we can avoid having to read a food label and that is to choose foods that do not have a food label- fresh fruits, vegetables, legumes, and whole grains. We should aim to eat more fresh, whole foods that are not processed but I know there are times when we cannot avoid eating something that is packaged. I hope this post educated you on how to properly interpret a food label so that you feel empowered the next time you are at the grocery store so you can fill your cart with the healthiest choices.

Meghan Meredith
HomeBodySoul, Founder
Certified Health & Wellness Coach, Certified Personal Trainer

Quick And Easy Healthy Snacks

Quick and easy healthy snacks…Snacking! It’s so fun and easy to do. But if we aren’t careful and mindful, it can quickly get out of hand and have a negative impact on our health/wellness goals. Admittedly, I am a grazer throughout the day, so I need to have options readily available so that I am making healthy choices as I “graze” and not just simply eating whatever because I am so famished, which can very easily happen. As a mama to a toddler, it’s also very tempting sometimes to reach for his snacks- ya know, the goldfish crackers, fig bars, animal crackers. But- if I am exercising self-awareness and mindful eating AND have healthy snacks on hand, this is less likely to happen. I’ve found that if I keep these favorite items of mine stocked in the pantry and refrigerator, I am more prone to eat them throughout the day instead of reaching for something unhealthy and nutrient void. 

Thankfully, my husband and I are pretty health conscious, so we don’t typically have a lot of “bad” food in the house, which definitely helps! Although the toddler snacks can be oh so tempting!  If it’s not there tempting you and having a stare down with you as you battle in your mind whether or not to eat it, then the better you are able to stick to your health goals. So, we just don’t even tempt ourselves, (especially with items like cookies, ice cream, chips, etc.). 

Here are some of my personal favorite snacks that are my go-to. Some of them are Paleo and if they aren’t, we always try to steer towards gluten free at a minimum. 

Hummus: Hummus is a great choice because it can be paired with so much- cut up veggies, baby carrots, crackers, pita bread, the list goes on. I typically eat hummus with fresh cut up veggies like carrots, baby bell peppers, or cucumbers. I also like hummus with gluten free rice crackers. 

Greek yogurt: We really don’t eat a lot of dairy in our household, but this is one staple I always have on hand. I love Greek yogurt because it is naturally fat-free and is loaded with protein! Now, if you really want the healthy option, you’ll need to opt for the plain greek yogurt. I know those flavored Chobani’s are so tasty but they are loaded with sugar- like 18 grams or something crazy! I know some of it is “natural” sugar from the fruit, but when you are most likely going to add more sugar with granola or another topper, I think it’s just best to go with the plain. You can dress up the plain very easily. Add some honey, fresh berries, Paleo cereal, granola and you’re set with a tasty and super healthy-protein rich snack. You can even use greek yogurt in smoothies or shakes! In fact, I’ve even substituted greek yogurt for sour cream in spinach dip and used it in banana bread too! 

Fruit: I always like to have a plethora of fruit available in our home. Our typical fruit list is this: Cuties (clementines), apples, bananas, mangoes, strawberries (or some other type of berry). Occasionally we will mix it up and get pineapple or pears or a melon of sorts. Fruit is great because you can eat it alone or use it as a topper on oatmeal, yogurt, cereal, and many other options. And it’s easy to grab and go and take with you to the office or as you run errands. Pair an apple or banana with peanut butter to get a combination of healthy fats and fiber. 

Tortilla Chips with Salsa and Guacamole: This is probably my least healthy snack that I eat, but it’s really not too bad. I LOVE salsa and guacamole! I could eat it everyday no problem! I always make sure to get gluten free corn tortilla chips or gluten free sweet potato tortilla chips. Recently, I’ve been really into the  blue corn tortilla chips. Yum! Newman’s Own has a great salsa that tastes so fresh and is full of different veggies so I feel like it’s not too terrible for me! Trader Joe’s also has some delicious, fresh salsa options. And if you are looking for the BEST guacamole recipe, hands down Alton Brown’s recipe on The Food Network is amazing! I use it every time!

Nuts and Dried Fruit: This is another great snack for on-the-go. Almonds are so incredibly good for you (within reason, of course). Grab a handful and snack away. I love dried fruit too! I love raisins on Ants on a Log or on top of a rice cake with peanut butter. I also love dried apricots, but I can only eat a few at a time because they are high in sugar. Instead of getting the generic store trail mix that isn’t the healthiest, opt to make your own. It’s really quite simple. Choose 1-2 nut varieties (think almonds, pecans, walnuts, cashews, brazil nuts), 1-2 dried fruit options (choose from dried banana chips, dried apricots, dried pineapple, dried apple, dried berries, raisins, craisins, etc.), 1-2 seed varieties (pumpkin seeds or sunflower seeds are great), and if you are feeling adventurous, you can add in some yogurt chips or dark chocolate chips. 

Chia Seed Pudding: This simple to make snack is chalk full of fiber! Chia seeds are also high in antioxidants that can help reduce inflammation and improve heart health. Basically to make chia seed pudding, you soak your seeds in liquid and the seeds soak up the liquid to make a jelly-like consistency. You can add in a variety of add-ins such as berries, nut butter, cocoa powder or cinnamon. 

Prosciutto and Cheese: Nothing sounds better to me than a little meat and cheese platter. I love charcuterie boards and could literally eat them everyday! Make your own little snack board with some dried meats, high quality cheese, veggies, and fruit. 

It’s important to have healthy snacks available because there are always those moments when we “forget” to eat lunch or are just really hungry and it’s in those moments of feeling famished where we are the most vulnerable to blow our “diets” and grab for the Snickers or bag of potato chips. Creating snacks ahead of time or having something readily available and easy to make or grab helps us to maintain our healthy eating goals! Nowadays there are so many “healthy” packaged snack items. Try to stay away from too many packaged items (within reason) and aim for whole food options. Bars and healthy chip-like items may be “healthier” but they are still processed and not as nutrient dense as say an apple and peanut/nut butter. 

There are other great, healthy snack options out there but I just wanted to share some of my personal favorites and go-to snacks with y’all! Enjoy!

Meghan Meredith
HomeBodySoul, Founder
Certified Health & Wellness Coach, Certified Personal Trainer
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Fall Back Into Good Habits

As the slow, dog days of summer come to a close and the fall is upon us, our minds begin to shift towards our back-to-school routine and family flow. Now, our fall routines and schedules likely look a little different this year due to COVID-19, but there are still some ways we can use this change of season to reignite and refine our goals and habits.  

It can be challenging to not let our mood and behaviors be dictated by the shift in seasons. Instead of letting ourselves slide into the shorter, darker, colder days of fall and winter that I think we all dread, we can instead view this shift in seasons as a time to jump start healthy habits to carry us through the remainder of the year. 

It’s easy for our healthy habits to take a back seat during the summer time…and that’s totally okay! In fact, I think for many of us, 2020 has caused a lot of our healthy habits to take a back seat due to all this year has held. If you’re anything like me, it’s been a struggle since March when all of the craziness began and our lives were turned upside down. 

Our routines and habits should shift in the summertime. I am not saying they should all disappear entirely either, but summer is the season for margin and to live a little slower and savor a little deeper. Those three to four months of the year are precious! So sit back, enjoy, and live a little. 

But with summer in the rear view mirror and school and with fall ahead, it’s the perfect time to reevaluate schedules, routines, and habits. Because after all, we can’t live in summer mode all year long. 

So, how can you fall back into good habits this school season? Here are some tips for how you can fall back into good habits in your home, body, and soul this Fall. 

 

HOME: Create Morning and Evening Family Routines and Systems.  

I don’t know about you, but life runs so much smoother when we live by routines. I am a believer in living a lifestyle of flexible routines. It’s important to build in margin for the moments when life happens and things don’t go as planned, hence the flexible piece of “flexible routines”. But we can’t live each day flying by the seat of our pants either. How do you find a healthy, practical, and attainable balance? Enter systems. Maintaining a lifestyle of flexible routines is possible through the creation and implementation of systems. What do I mean by systems? I mean creating daily habits that keep things moving around the home and with your family. Systems and flexible routines make daily life predictable, practical, and gives us more bandwidth for purpose filled days. When the necessary tasks of life are built into our days, it gives our head and heart more space to be emotionally present and to enjoy our time together because we know we have a plan in place to get the daily things done that need to get done. And don’t be afraid to include your children in the implementation of these systems! Sit down as a family and discuss how each person can contribute. Allow your children to take part in truly being a part of the family and contributing and taking on more responsibilities. It will empower them and also build a spirit of unity and teamwork among your family. 

Here is an example of a morning and evening system that you and your family can implement and adhere to for more joy filled days. Obviously this is just an example and you can choose the tasks/chores that are important to your family to consistently maintain each day so that you can love each other better under the roof of your home you all share. 

Morning: Make the Bed, unload the dishwasher, quick tidy, family morning prayer time before everyone heads out for the day. 

Evening: Dinner clean-up, quick tidy before bed, family reading time, prep backpacks, lunch boxes, and shoes for an easy morning the next day. 

 

BODY: Fit Family Fun. 

What if we shifted our thinking to simply more activity and less exercise. You don’t need to move within the walls of a formal gym for your movement to be formative. Take it outside. And while you are at it, bring the family with you. With the heat winding down, now is the perfect time to take an evening stroll post dinner or play ball outside after school. Or you could do one of my all-time favorite fall activities- take the family apple picking. It’s a great way to get in steps, eat yummy, fresh produce, and spend quality time together. 

Moving together as a family is a win-win for everyone. It helps you stay in shape and find the time to exercise, a common barrier for a lot of moms, and it helps your kiddos burn off energy from the school day. Plus- you get to do it together, which is always fun! What a great way to teach your children about stewarding their body and health well starting at a young age. 

 

SOUL: Set social media boundaries and socialize. 

Social media is a blessing and a curse. While it is a great way to connect and remain in touch with family and friends from afar, it can very easily run our days if we don’t set boundaries around screen time. If we are not mindful and aware, our screens can take precedent over the people right in front of us. Take some time to think about and examine your relationship with social media and your phone and set realistic goals as you enter into the fresh, fall season. And if you need a little help along the way and some accountability, iphone has a ‘screen time’ app where you can set time limits for certain apps such as Facebook and Instagram. These limits have tremendously helped me to set my phone down more often, look up, and be present. 

One of my favorite quotes and mantras to live by is that said of Annie Dillard: “How we live our days is how we live our lives.” This truth should permeate our everyday decisions and help us to keep running the race of healthy, positive, and life-giving routines and habits. I don’t know about you but I want to look back at my life when I am 80 years old and know that I lived each day with purpose and presence. I want to know that I ran the race well despite whatever hurdles I had to hop over. Living a lifestyle of healthy habits requires discipline and hard work. It takes effort to establish these routines and what is most valuable to your family, but the hard work on the front end is well worth the feelings of freedom and simplicity on the back end. 

Be graceful with yourself and your family as you enter into a new season and work to establish new habits. We as a family sit down and re-evaluate our systems and routines a few times a year. As seasons change, both physically and metaphorically, it’s important to recognize that and adjust accordingly so that everyone can thrive in their unique spaces while still maintaining a healthy and close family unit. 

While it’s sad to say so long to summer, I hope you feel a newfound inspiration to create healthy habits for yourself and your family going into this new fall season and the remainder of 2020. This year is not over yet, so don’t throw in the towel entirely just yet.  The fall is one of my favorite seasons because of it’s golden beauty, crisp air, and many opportunities for gatherings. Embrace this new season for all of its beauty and make the most of these last precious months of 2020. Who knows…your 2020 may redeem itself during these last few months of the year?! It’s worth a shot- your physical and mental health depend on it.

Meghan Meredith
HomeBodySoul, Founder
Certified Health & Wellness Coach, Certified Personal Trainer

 

The Journey Of Health

The journey of health..

Have you ever felt like you are swinging on a pendulum- back and forth- in regards to your weight loss journey or in the area of your health and wellness goals? Maybe you have goals of going to the gym x number of times per week, eating this and not that, and choosing self-stewardship over self-negligence. But, oftentimes we find it’s only a matter of time before these well intentioned goals fly out the window, or rather get lost due to our busy and demanding lifestyles. It’s not that we do it on purpose, of course not. We WANT to succeed with our goals. We WANT to be healthier and feel better. Rather, our time and energy are in a tug of war with our self-stewardship and our personal wellness goals. And you can guess which one almost always wins.

This yo-yo back and forth is not only discouraging but also causes us to feel like we take one step forward and three steps back. And when we take three steps back, it’s that much further of a step forward to get back on track.

Can I admit that I struggle with my journey of health too? I love fitness and challenging my body with a tough workout, but there are so many days where it’s a sheer fight for me to get myself out of the house and off to the gym….or up out of bed an hour earlier than before my son wakes up to get it done. None of us can do it perfectly, and those that are doing it perfectly, I would bargain are struggling with some deep seated insecurities or are running themselves ragged and will eventually burn out.

Ultimately, for sustained success, we have to find a balance. So, what does that look like? How do we step off of this unstable pendulum and into a place of grace-fillled routine on this journey of health we find ourselves on? The reality is, our routine will be imperfect- that’s simply the nature of life. But we can find and build a routine that has breathing room for days when we don’t feel well, or are home with sick kiddos, or didn’t get a good night’s sleep before. We need flexibility in our life and in our journey of health, especially if we want to maintain these goals and this lifestyle for the long haul. So how do we get there?

Here are 5 tips for helping you on your journey to health through all the different seasons of life. These tips will help you start right where you are; whether that’s helping you refine your current routine or helping you to get on your feet and get active for the first time. These tips are meant for you, exactly where you are. When I find myself in a season of unpredictability or a season of plateau or boredom, I come back to these exact tips and figure out what I need to do personally to reset my mindset and my routine.

Find Accountability– This is key! And this is what I do a majority of my time as a health coach. I come alongside my lovely client’s and help them to stay on track. Because when we have someone who we know will ask us if we completed that spin class or how we fared at the work party, we are more likely to stay on track because we know we will have to answer those questions. And the only one we hurt by answering dishonestly, is ourselves. Accountability can come in many forms. Maybe you sign up for a boutique fitness studio that only offers Barre classes or Spin classes and if you don’t attend, you are still charged or charged an extra fee for not attending. Or maybe you begin to work with a personal trainer. Another idea is to schedule your workouts with a friend or co-worker and the two of you together can keep each other on track and cheer each other on. Finding ways to incorporate accountability into your fitness and health goals for this year will have drastic effects on your commitment and your progress. If you are interested in working with me for accountability and one-on-one coaching, you can book a FREE 30 minute consultation call here.

 

Find the Why- Before you even begin your new routine or program, I want you to sit down in a quiet place with just your mind or maybe a journal and reflect on a few questions. Ask yourself: Why do I want to accomplish this goal? Why is this goal important to me? How will I feel if I reach my goal? What if I don’t reach it? How will I realistically accomplish this goal or work towards progress? Will this goal get me closer to where I want to be and how I want to live my life? When we assign value and purpose to our goals, suddenly they take on a whole new meaning. People are far more motivated to stick to their goals when they are keenly aware of the purpose connected to their goals. For me, taking care of myself and investing in my health and physical well being makes me feel better, I am more productive throughout the rest of my day, I have energy, and I am a better wife. There are moments where I need to remind myself of my ‘why’ while I am begrudgingly doing my warm up. I remind myself of all of the times before that I felt this way yet still pushed through and how amazing my body and my mind felt afterwards. What is your ‘why’? Find it, hold fast to it, and constantly remind yourself of it. This will help you stay consistent which is key!

Find What You Enjoy- No one wants to do something they despise. I loathe running and therefore I barely run. I simply do not enjoy it. Finding an activity that excites you and energizes you will help you to actually attend and not skip your workouts. You can find multiple activities that you enjoy and switch it up so that you aren’t getting bored with your workout routine. I personally enjoy creating HIIT (high intensity interval training) circuits, teaching Body Pump, and hiking! The main thing is that we get out there, do something that brings us joy, and also helps us make progress on our goals.

 

Find Creativity and Flexibility– Living a holistic and healthy lifestyle is far greater than what we consume at each meal and the amount of exercise we do. If we only do those things, we are pigeon-holding ourselves into a box and missing out on so many little ways to live healthfully and wholly. Each of our daily decisions add up and either help to cultivate a healthy lifestyle or cause us to remain stressed, overwhelmed, and feeling discouraged. Just a few simple, daily decisions we can make that lend to an overall healthier lifestyle include taking the stairs, parking further away at the store, taking a walk after dinner with your family, or getting outside with your kiddos after school and playing tag. If we limit ourselves to only the gym in order to get a workout in, we are missing out on so many joy filled and creative ways to fit exercise and fitness into our daily lives. If you can’t make it to the gym one day, that’s ok. Don’t beat yourself up about it. Maybe when the kids get off the bus from school you all take the dog for a walk or go out back and run around together for twenty minutes. Get creative, think outside the box. I think when we shift our mindset and begin incorporating creative ways to be active into our daily lives, our goals will become more attainable. Remember, progress not perfection. Little by little our daily steps and choices add up.

Find Reason to Celebrate– Celebrate the big and small wins! Baby steps are okay! Changing your lifestyle is not an easy feat. It will take time and many stumbles and falls along the way. But that’s ok- get back up and keep moving forward. It’s important that we celebrate our little victories (and big ones, too) along the way. When we celebrate our progress, it encourages us to keep going. Celebrate by taking a day off, going to your favorite restaurant for a cheat meal, or going for a massage- you deserve it after all! Be cautious not to reward yourself with things or food that directly contradict the goals you’ve set for yourself. Now, I am not saying that you can’t ever indulge, but when it comes to rewarding ourselves for our small victories, we need to be cautious how we approach it and be mindful of the current state of our hearts and minds, for those emotions will either help us in our journey or de-rail us. Even if you miss some steps along the way, that is normal. Let’s not get into the habit of taking an all-or-nothing approach, but rather approach our goals and fitness routines with grace and the correct mindset.

I want to encourage you that our fitness and health goals are a journey, a journey that will last a lifetime and ebb and flow given the different seasons of life we find ourselves in. We don’t have to do it all perfectly- that is a lie. I want you to know that I struggle with some of the same things as the woman next to me, and simply because I am a personal trainer and health coach, doesn’t dismiss me from experiencing these same feelings or barriers. I eat ice cream just like the next person. And I skip workouts too. And I also work hard to stay consistent and make sacrifices to choose stewardship over negligence when it comes to caring for my body. It’s an ever evolving, ebbing and flowing practice for me and for all of us but it’s worth working at and seeking to find what works for each of us. I hope these 5 tips help you to reset how you view your goals and your own wellness journey. We are on this trip together, day by day!

Meghan Meredith
HomeBodySoul, Founder
Certified Health & Wellness Coach
Certified Personal Trainer

Why You Need An Accountability Partner

Why do you need an accountability partner?

Setting a health or fitness goal (or any goal for that matter) is a great thing but it comes with a lot of challenges and hard work. In order to achieve our well set out goals it takes perseverance, diligence, and commitment. I’m not going to sugarcoat it, working towards goals takes TIME and EFFORT. But there are ways we can set ourselves up for SUCCESS.

According to research, the two factors that effectively help people achieve the behavior change they desire are incentives and accountability.” Let’s dig into accountability because I know this is HUGE!

I’ve experienced it time and time again with my health coaching clients and personal training clients…when you have someone you know is going to ask you about a specific thing, you are more likely to do it and stick to it. You know someone is waiting to ask you and simply knowing that, pushes you to action. The reality is, none of us like to admit we were wrong or we didn’t do what we said we were going to do. This goes against human nature. But when we only tell ourselves we are going to do something and we don’t, it’s not as big of a deal because most of us don’t have the same respect for ourselves as we do other people, especially as women. If we tell ourselves only and don’t follow through, we are queens of telling ourselves it was because of x, y, or z. We can tend to do this with others too, but we are more likely to follow through because there is fire under our bottoms. 😉 The reality is, it’s hard for ANYONE to follow through and commit to any goal when they keep it to themselves and have no one to answer to except themself. We are human and we tend to naturally want to avoid hard things, even if the hard thing is a good thing, like a health/fitness goal.

So, how do we get around the barrier of ourselves if we really want to make changes in our lives and achieve our goals? Enter in an accountability partner.  Having an accountability partner or support group is KEY to your success of your health and fitness goals.

I recently read an article on Entreprenuer.com that says that it is in fact possible to increase one’s chances of succeeding in achieving their goals. In fact, it’s possible to increase that change to a 95% chance, which is HUGE! How?? Well, according to The American Society of Training and Development, people are 65% more likely to meet a goal once admitting it to another person. But if someone is a part of an on-going meeting or has an accountability partner that they regularly check in with, that success increases to 95%.

An accountability partner could be a friend, co-worker, family member or you could be a part of a support group or a group like Weight Watchers.

So, who’s holding you accountable??

P.S. If you are wanting to improve your morning routine and wake up earlier and lead more purposeful days, join me in my 12-week morning makeover program! Accountability will be a large part of this program so you can be sure to make lasting change and transform your morning and your day! Check it out and sign up here. We start TOMORROW so if you want in, sign up NOW!

Meghan Meredith
HomeBodySoul, Founder
Certified Health & Wellness Coach
Certified Personal Trainer

Get Your Move On

Get your move on with exercise. You may love it or hate it but you likely know it’s good for your physical and mental health. Perhaps you, like many of us, struggle to find the time to exercise each day or even a few days a week. I’m here to tell you that it IS possible to find the time and you don’t need as much time as you probably think you do.  So, let’s get your move on!

There are so many people who think if you cannot commit a solid 45 minutes to an hour for exercise, then why do it at all?! Don’t buy into that all or nothing mentality. You can get a super EFFECTIVE workout while also being EFFICIENT with your time! I am talking 20-30 minutes. That’s it! 

In fact, research has shown that you no longer need to work-out in longer blocks (at least 10 minutes) for it to be effective and count towards your weekly goal of 150 minutes of moderate intensity exercise. Mini exercise sessions such as a quick jog through the parking lot, doing squats throughout the day, or taking the stairs- it all adds up! Research also supports that small bouts of exercise throughout the day can provide many of the same benefits as a longer, continuous workout. These benefits include improvements in your cardiovascular health, weight loss, and even helping to promote long term adherence and consistency in an exercise program. Short and steady wins the race. It’s a great place to start especially if you are short on time or new to exercise. 

According to an article at Harvard Health, only 19% of women get the recommended amount of exercise each week here in America. So, how do we improve this? How can you improve this in your life? My answer- get your move on. Simply MOVE MORE! Take the stairs, park further at the grocery store, do core exercises while watching TV. Make the absolute best use of your time and I think you’ll be surprised how much movement you can actually get in a day. 

Here are 10 quick ways to get that burst of energy and movement into your day!

 

  1. Clean…vacuuming and mopping especially. 
  2. Walk around the work floor every hour.
  3. Do core exercises while watching TV.
  4. Play outside with your kiddos- play tag, frisbee, or kick a soccer ball
  5. Run up the stairs a few times.
  6. Do squats or lunges while cooking dinner.
  7. Start your day with 10 push-ups right when you get out of bed…it’ll help wake you up too!
  8. Park further away at the grocery store or Target.
  9. Get a standing desk and do squats and calf raises while you respond to emails.
  10. Go for a quick walk around the block post dinner with the family- quality time and movement time! Double win.
~Meghan 
HomeBodySoul, Founder
Certified Health & Wellness Coach, Certified Personal Trainer