The word exercise can be defined multiple ways. To some, exercise is a high intensity interval training workout. To others, exercise is taking the stairs instead of an elevator. Exercise is all that and everything in between. Exercise is about moving your body, increasing the heart rate and stretching out muscles. If you feel you do not have a consistent exercise routine, but would like to build one, begin re-framing your definition of exercise to what fits for you, focusing on moving your body through the day, no matter how small it may seem.

Interested in taking a group class, but not sure where to start? Pick a class that sounds interesting and make the goal to go once in the next week to try it out. Taking a commitment slowly, once class at a time, will help build a sustainable schedule over time as you start to find what you like in order to build routine.

Not ready to jump into a group class yet? Start by increasing your small movements through the day:

-          Take the stairs instead of the elevator in buildings

-          Park further from the grocery store than you usually do

-          Walk through the mall instead of parking by the store you need to go

-          Do small exercises, like lunges, during the commercials of the TV show you love to watch

-          Take a 10-15-minute walk after your lunch or dinner

Every bit of movement will help in improving brain and body health. It does not matter how much weight you lift or how long you can run on the treadmill to feel like you are moving your body. You are capable of a physical movement routine that will last, beginning with the first step that is best for you. Tell someone your goals to help keep you accountable through your wellness journey.

In light of COVID-19 resulting in closures of parks, gyms, fitness studios, etc. many of us are experiencing reduced opportunities for physical activity. This time has required people to get creative with physical activity and ways to move while at home. To support people maintaining their own fitness/wellness goals during this time, Consumers Advocate created an in-depth guide to choosing the best fitness tracker. Their team researched devices based on diversity of features, connectivity, cost (get the most out of your investment), and customer experience. They also interviewed customers and read reviews and testimonials for feedback on each product. Check out this link to read their results: https://www.consumersadvocate.org/fitness-tracker

Happy Wellness!

Anna Schwartz, MS, RDN

There are many diet books on the market today, and unfortunately many people trial diets and do not find the success they are looking for. So how do we take the right steps to find changes that are sustainable? Ask yourself what your purpose is behind making these changes, and then work to find where your starting point is. Use a food journal for three days to write down all you are eating through the day, even those small handfuls of M&M’s you grab off the reception desk in the office. This practice is not used to bring shame to your eating, but instead to show you were you can make small changes. For example, if you notice that you go to the soda vending machine every afternoon, a small change could be bringing a sparkling water to work that you drink instead. Making the mindful decision to remove and replace the soda may seem like a small step, but learning to live a balanced lifestyle is just like learning a new instrument. You would not expect to be able to play a difficult piece on the piano the first time you sat down to play. You would take it slow and start simple, learning one note at a time. Building a balanced lifestyle is the same process, one step at a time, no matter how small.

Sustainable wellness is a marathon, not a sprint, so be kind to yourself through the process, and celebrate the little wins.

Happy Wellness!

Anna Schwartz, MS, RDN

Photo Source: https://www.mindful.org/turn-negative-emotions-into-your-greatest-source-of-strength-0/

It is best to always choose food first for nutrition and vitamin and mineral intake. However, sometimes food alone does not supply what we need for a specific nutrient to aid in wellness. For example, although certain foods can promote healthy sleep, we sometimes need additional support to help us fall or stay asleep. Start with a quick inventory of how you have been feeling and how your diet may be effecting these symptoms. We are what we eat, so what we consume nutritionally will reflect how we feel. To take it a step further, keep a food journal for three days to see what your patterns are reflecting and how this could connect to your feelings. Check out the list below of potential symptoms for where supplementation can aid in wellness in combination with a balanced diet and physical movement:

-        Difficulty sleeping or staying asleep

-   Increased anxiety

-        Brain fog

-        Low energy

-        Unhappy gut function

-        Low immune support

-        Low attention span

Unsure of how to get started on your journey to wellness? Call our office at 303-393-1726 and schedule a personalized nutrition consult.

Happy Wellness!

Anna Schwartz, MS, RDN

Photo Source: https://www.health.harvard.edu/blog/patients-doctors-know-vitamins-supplements-2018031613418