Tag Archives: exercise

Motivational Monday!


Motivational Monday – Be About It!


Healthy Lifestyle Challenge #21 – Loosen Up!

WooHoo! It’s Friday!


As we approach the end of yet another busy week, I encourage you to take full advantage of TODAY’S CHALLENGE and….



According to the Mayo Clinic (via About.com Physical Therapy) the top five benefits of stretching include:

Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes, or hurrying to catch a bus become easier and less tiring. Flexibility tends to diminish as you get older, but you can regain and maintain it.

Stretching increases blood flow to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste by-products in the muscle tissue. Improved circulation can help shorten your recovery time if you’ve had any muscle injuries.

Frequent stretching can help keep your muscles from getting tight, allowing you to maintain a proper posture. Good posture can minimize discomfort and keep aches and pains at a minimum.

Stretching relaxes tight, tense muscles that often accompany stress.

Maintaining the full range-of-motion through your joints keeps you in better balance. Coordination and balance will help keep you mobile and less prone to injury from falls, especially as you get older.


It is essential to practice proper stretching techniques. Doing so will allow you to avoid any unnecessary injury. Tips to proper stretching technique include the following:

Stretching muscles when they’re cold increases your risk of pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise (jogging, cycling) at low intensity for five minutes.

It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds — and up to 60 seconds for a really tight muscle or problem area. That can seem like a long time, so wear a watch or keep an eye on the clock to make sure you’re holding your stretches long enough. For most of your muscle groups, if you hold the stretches for at least 30 seconds, you’ll need to do each stretch only once.

Bouncing as you stretch can cause small tears (microtears) in the muscle, which leave scar tissue as the muscle heals. The scar tissue tightens the muscle even further, making you even less flexible — and more prone to pain.

If you feel pain as you stretch, you’ve gone too far. Back off to the point where you don’t feel any pain, then hold the stretch.

Don’t hold your breath while you’re stretching

Make sure your joint range of motion is as equal as possible on each side of your body

Light stretching after your warm-up followed by a more thorough stretching regimen after your workout is your best bet

Here are some great stretches you can do everyday to help increase your flexibility for a healthier lifestyle:


Happy Stretching!
Have a great weekend!

Healthy Lifestyle Challenge #8 – Get Moving!

Welcome to Week 2 of the Healthy Lifestyle Challenge!

How did Week 1 go? Are you drinking your water? Thinking about planning another weeks worth of meals? I sure hope so! Establishing healthy habits takes time and effort – stick with it and you will be on you way to improved health and happiness!

So, TODAY’S CHALLENGE will once again be the focus to the upcoming week – here it is…

Complete 30 minutes of physical activity a day.


Regular exercise is an important part of a healthy lifestyle. Regardless of age, weight or athletic ability, moderate physical activity is good for you. Walking, jogging, biking, swimming, dancing and participating in a group exercise class for just 30 minutes a day, 5 days a week is enough to experience the following health benefits:

  • Better health.
  • More energy.
  • Reduced stress.
  • Stronger bones.
  • Better balance, strength, suppleness and mobility.
  • Improved sleep.
  • Improved body shape.
  • Reaching and maintaining a healthy weight.
  • Make or meet friends.
  • A sense of achievement.
  • More independence in later life.

Check out this infographic for more great information on the benefits of just 30 minutes of physical activity a day!



Fitting regular exercise into your daily schedule may seem difficult at first, however, with proper planning and prioritizing, I know you can make it work!

1. Close an activity you enjoy at a time that is convenient for you – that way you are more likely to stick with it!

2. Schedule your workouts – actually write them into your agenda and treat your workouts like important meetings!


3. Break things up if you have to. You don’t have to do all your exercise at one time. Shorter but more frequent sessions have aerobic benefits too. Fifteen minutes of exercise a couple of times a day may fit into your schedule better than a single 30-minute session.

4. Involve friends and family. As well as being more sociable, you will be able to motivate each other when one of you loses momentum.

5. Get tech-y – there are literally hundreds of apps and gadgets you can use to help keep track of your workouts. A few I really like are RunKeeper, Moves Fitness Tracker, and Nike + . All three of these apps track distance traveled, time, pace, calories burned, and more. Having a log of your progress is a great way to stay motivated!

Remember, start slowly and build up gradually. Exercise should raise your heart rate and feel like hard work but it shouldn’t hurt. There’s nothing wrong with having sore muscles the day after you have exercised as long as it doesn’t prevent you from getting on with your day.

Smile, laugh, be happy and be active! Remember, some activity is better than none!


Healthy Lifestyle Challenge #4 – Get Some zzzzz’s!

Although most of us know that eating healthy and exercising regularly are important for maintaining a healthy lifestyle, many of us underestimate the importance of getting enough sleep.


Go to bed a half hour earlier than normal tonight.


Most people don’t get enough sleep. Adults need between 7 and 9 hours of sleep each night to reap the following benefits:



Here are some tips to help you get a good nights sleep:

  • Stick to a Sleep Schedule 
    • going to bed at the same time each night, and getting up at the same time each morning  – even on weekends – sets your bodies internal clock to expect to sleep at a certain time each night
  •  Pay Attention to What You Eat and Drink 
    • don’t go to bed hungry to stuffed – you’re discomfort may keep you up
    • limit how much you drink before bed to avoid having to pee in the middle of the night
    • avoid caffeine and nicotine – both are stimulants and can produce alerting effects. Although they may not keep you up, they are most likely disrupting your sleep.
    • avoid alcohol – although alcohol is a depressant, it actually disrupts sleep causing nighttime awakenings
  • Establish a Regular Bedtime Routine
    • do the same things each night to let your body know its time to wind down
    • take a bath, read a book or meditate
    • avoid stressful and stimulating activities
  • Get Some Exercise
    • regular exercise can help you fall asleep faster and help you sleep more soundly
    • be sure not to exercise too close to bedtime – you may be too energized to fall asleep!

Going to bed early is not a problem for me! I love being in bed 9, I read for a bit and most nights I’m out cold before 10 – it’s great I get at least 8 hours of quality sleep!

How much sleep do you get each night?
What’s your usual nighttime routine?

Motivational Monday – Effort = Results!


Motivational Monday – Don’t Give Up!