Stay Active, Eat Smart: Wellness Hacks for a Healthy Life

NUTRITION
Eating Healthy On A Budget: Can It Be Done In 2024?

You’re walking through the grocery store, ready to stock up on all of the healthy foods to jumpstart your new weight loss plan this week…. only to find a bag of chips is less than half the price of a bag of spinach…and that organic lean ground beef…. forget about it.

The idea of eating organic, nutrient dense foods sometimes can feel like an idea reserved for influencers with unlimited budgets. But eating healthy, nutrient dense, foods doesn’t have to break the bank. With a little know-how, you too, can load up your cart with good-for you foods that will fuel your health journey!

1. Prioritize whole foods that pack a large nutritional punch but aren’t super expensive:

   Some of the most nutrient dense foods are also the most affordable. Things like: beans, eggs, oats, frozen fruits and veggies, and sweet potatoes. These foods are versatile, easy to add into meals, and won’t set your budget back.

2. Shop seasonal and local produce:

   You don’t have to shell out hundreds on organic fruits and vegetables if it’s not in your budget. Instead shop in season- berries in the summer, root vegetables in the fall, etc. Also check out your local farmer’s markets for better deals on produce and more nutrient dense produce that isn’t shipped and sitting in boxes for weeks on end!

3. Shop the ads and don’t stick to one store:

   Look through your weekly grocery store ads when you’re planning your list and don’t be afraid to make an extra stop for a better deal. By shopping the ads you can snag the best deals on meats, fruits, and veggies and build your weekly meals around those.

4. Don’t buy extras: 

   I know that limited edition pumpkin spice creamer sounds amazing, but it will set you back the cost of a bag of apples or more. If you’re really serious about making changes and trying to make the most of your money in the store, stick to your list.

   Here’s the truth: Eating nutrient-dense, whole foods isn’t just for people with big bank accounts. With a little planning and smart shopping, you can fuel your body with healthy, whole foods without blowing your budget. Ditch the highly processed junk, focus on affordable staples, and remember—eating well is an investment in your long-term health.

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   Because at the end of the day, you’re worth more than a $1 bag of chips. Let’s eat like it.
   

FITNESS
Fitness in 10 Minute Increments- Stay Active Throughout The Day

Life can get busy, and some days, finding a full hour for the gym just isn’t possible. But here’s the good news—staying active and making progress towards your physique or strength goals doesn’t have to be a time-consuming ordeal. One of my favorite exercise “hacks” is breaking your exercise into 10-minute increments throughout the day.

Why Short Workouts Work
Research shows that small bursts of movement can have the same benefits as longer workouts, from boosting your metabolism to improving your mood. By adding a few 10-minute sessions into your daily routine, you’ll keep your stress levels down, blood sugar levels controlled, and energy levels high. Next time life gets in the way of your time at the gym, remember that something may be better than nothing and a quick 10 minutes can change your day.

Quick Ideas for 10-Minute Workouts
Need some inspiration? Here are a few easy 10-minute workouts you can squeeze in at home or even at the office:

• 10-Minute Bodyweight Circuit: Try a quick round of air squats, push-ups, lunges, and planks. Do each move for 1 minute, rest, and repeat.

• Quick Cardio Blast: Set a timer for 10 minutes and choose: stair walking/running, jump rope, or an outside run and get to it.

• Stretch & Mobility Session: Focus on stretching key muscle groups or doing yoga poses to release tension.

Need a Challenge? Try This One: In 7 minutes, do as many rounds as possible of: 20 wallball throws (Squat to Oh Press if you don’t have a wall ball) , 15 kettlebell swings, and 10 burpee box jump overs.

How to Fit Movement Into Your Day
Now that you’ve got some workout ideas, how do you make time for them? The key is being intentional about fitting movement into your routine. Here are a few suggestions:

• Morning Boost: Set your alarm 10 minutes early for a quick workout that starts your day on a high note.

• Lunch Break: Step away from your desk or day and get in a fast, energizing session to break up your day.

• Evening Wind-Down: After dinner, take 10 minutes for a walk around the block or a light stretch to relax before bed.

The Bottom Line
You don’t need hours at the gym to see results. By incorporating 10-minute fitness bursts throughout your day, you’ll stay active, feel more productive, and be one step closer to achieving your health goals. So next time you’re pressed for time, remember that a little movement goes a long way!

HEALTH/WELLNESS
Is Sitting Worse Than Smoking?

I had a client message me last week that they had read an article that made the bold claim sitting was more harmful than smoking…and wanted to know what I thought about it. Well…here are my thoughts.

And before I start I can hear you now “sitting isn’t THAT bad…it’s definitely no where near as bad as smoking!”. But when we look into it, the side effects of sitting are greater than they seem.

According to the New York Department of Health, “less active, less fit persons, have a 30-50% greater risk of developing high blood pressure”. In fact, physical activity is an independent risk factor of cardiovascular health- ranking similarly to smoking, high cholesterol, and high blood pressure. In today’s world, more people are inactive than smokers- making it a widespread issue”.

Bottom line: twice as many people are couch potatoes than people who smoke cigarettes.

Even more surprising- 35% of cardiovascular disease mortality is directly related to physical inactivity. And get this… in 1989 physical inacitivity cost us 5.7 Billion in hospitalizations and health care costs. That was 1989…today, we’re up hundreds of billions!

The message is clear: staying active is crucial for your health. If the idea of sitting all day isn't scaring you into moving yet, here are five tips to help you stay mobile throughout the day:

5 Tips to Stay Healthy and Mobile:

1. Use a Water Alarm: Download an app that reminds you to drink water. This not only keeps you hydrated but also gives you a reason to get up and move.

2. Stretch Regularly: Every 60-90 minutes, take a stretch break to get your blood flowing and release tension.

3. Walk and Talk: When on phone calls, walk around your office or step outside. It keeps you moving and boosts brain performance.

4. Try a Standing Desk: Standing desks or stability balls can help you stay more active while working. Start slow, and focus on good posture.

5. Gamify TV Time: Use commercial breaks to do quick workouts like push-ups or planks. Make it a fun family challenge

MINDSET
Today is Day 1

Today is Day 1.

Everything that happened yesterday is no longer relevant.

The wins.

The losses.

The mistakes.

The challenges.

It's all in the past.

Learn from them and move on.

The only thing that matters now are your actions today.

Every day is Day 1.

...and if you can win today...

You can win every day moving forward.

What will your life become if you do?

That's your opportunity.

It's Day 1.

I hope you win.

Make yourself Better Today.