#simplymove

We’ve gotten so used to seeing various step-by-step diet and fitness plans that it’s often difficult to tell people, as a health coach, that I don’t have a plan for them to follow. I can’t tell them what to eat for each meal, how many calories to count, how much water they should be drinking, or how long they need to workout each day. That’s up to them to formulate as they move along their long-term wellness path and it’s unique to each of us. I can help with general info, and what works for most people, but learning the specifics of your wellness practice is part of the fun and it grows stronger the more you practice it! Below are my 4 pillars that I share with people and there’s nothing ground breaking here, folks. They’re my top priorities and the foundation for my daily practice.  How they look can vary from time to time and I love infusing a variety of foods, movement, and mindfulness practices. 

You’ll often hear “mind, body, spirit, emotions” are the 4 components of holistic wellness and I agree with this.  Holistic well-being is the balance and harmony of these, but today we’re going to focus more on the physical and mental side of any wellness practice. Other aspects like financial and emotional wellness are very important too, but my emotional practice falls under mindfulness, and financial wellness looks quite different from person to person.

Whole foods

Movement

Recovery

Mindfulness

Eat Mainly Whole Foods

The bulk of what we eat needs to come from land, water, or tissue (tissue being the lowest intake and if you’re vegetarian, just ignore that part).  By “bulk,” I mean 75% of our daily intake. That sound high? It’s a heck of a lot higher than the Standard American Diet allows and it often costs more, to be honest. We’ve got a screwed up system in this country and processed crap is often a lot cheaper. However, eating primarily at home saves us big time, and you don’t have to get organic everything. For most of us, it’ll cost more in the long run not to pay up front for the fuel we feed our bodies.  Each day as I begin my meditation practice, I start by thanking my body for working so hard 24/7 for my success. The least I can do is feed it the proper fuel to keep up the hard work. 

Hydrate. Water is the majority of what our bodies are made up of down to every cell working super hard for our success. Processed foods often do more to dehydrate our bodies while whole foods, like fruits and veggies, replenish our water supply along with adding other nutrients with each bite. There’s no magic number we all need to be drinking, but I err on the side of drinking small amounts of water from waking to sleeping. Remember that coffee and caffeinated teas act as diuretics and actually pull water from our systems! Be sure to drink plain water (flavored with pure essential oils is fine of course!) throughout the day. That feeling of thirst doesn’t mean you’re dehydrated, but it’s your body’s way of saying “we need more soon,” so listen and give it what it needs before you’re super thirsty!

Move EVERY Day

We’re surrounded by so many mixed messages out there about how frequently we need to move to maintain healthy fitness levels for our bones, tissues, hormones, digestion, heart, etc. This I know: Our bodies were BUILT to move and move every day. Sure, take Sunday off to recover from a harder Saturday run, but still get up and move around, practice yoga, go for a nature walk, stretch, etc. When we sit too much, our organs don’t work properly. They began shutting down as if we’re ill or in a deep sleep and this process negatively affects our digestion, circadian rhythms, hormone production, immunity, mental wellness, and so much more. Researchers are tying immune system dysfunction to lack of movement more and more these days. You don’t need to run marathons to get the immunity-boosting power of daily movement; simple stretches, walking, cardio, lifting, cycling, yoga, and so much more contribute to healthier immune systems.

You know my mantra by now: you don’t need a gym membership to move it move it! Get outside, find a workout on YouTube indoors, play fetch with the pup, teach your kiddo how to ride their bike and jog along next to them. There are tons of options and variety is always the spice of life when it comes to our wellness practice!

Adequate Recovery + Sleep

Let’s face it, most of us today are so well beyond the “a dose of stress is healthy for us!” that it’s a joke to even point those stats out until we’ve designed more balance and harmony into our “busy lives.”  We’re glued to our phones, slaves to our emails and texts, we stay indoors far too much, and when it comes to sleep, many of us still mentally fight it like a toddler even if we don’t know why proper recovery eludes us. Human bodies were made to deal with short moments of heightened stress, followed by ample recovery time. Instead, most of us are working long hours, addicted to our technology, and not sleeping enough. Our stress epidemic is what researchers and stress specialists are blaming many modern chronic diseases on. 

A few tips for better sleep schedules:

Set your phone to “night light” 2 hours before bedtime each day. This cuts off the blue light which stimulates our brains and keeps us awake. 

Go to bed the same time each day even if you’re not feeling tired yet. Our bodies are creatures of habit and keeping a set time for bedtime and waking helps build those healthier habits.

Set your home temperature to cool down 30 minutes prior to sleep. Dropping our core temperature gets our bodies ready for sleep. A cold shower can help in a pinch too.

See whole foods and movement above. When our heads hit the pillow at night, we should feel “spent” but not overly exhausted. If your daily routines (food, exercise, mindfulness) aren’t congruent with your sleep needs, you’ll need to make some adjustments. For example, on days I feel overworked, I always have trouble getting to sleep and “turning off my brain.” Days I make space for walks outside, time away from technology, and meals rich in nutrients, nearly always lead to better sleep at night.

Mindfulness

I recently wrote about the power of setting intentions and also in the past when we were discussing building our stress prevention habits. Science has shown us some really cool discoveries about how much mindfulness practices affect our brains by literally changing the sizes and shapes of key areas tied to stress reactions and emotions. Mindfulness comes in MANY forms and if sitting cross-legged on a mat for formal meditation isn’t your thing, don’t worry. Mindfulness is just the present awareness of our surroundings without any judgement. It puts us in the present moment and pulls us away from our anxious future-focused or past-obsessed thoughts. I’ve personally found an overwhelming level of GRATITUDE that comes from my mindful practices. Once I slow down, focus on my breath and all the things my body is doing for my daily success, all the support and love I have in my life, our home, our health, etc., I’m often overwhelmed with gratitude for this incredible gift of life. 

Here are some different ways to practice mindfulness daily:

Take a walk and, to yourself, describe your natural surroundings. Even if you’re not particularly inspired by your surroundings, describe what you’re experiencing. “The concrete under my feet is hard.” “The breeze on my skin feels cool.” “It smells like fresh cut grass and dirt.” 

Take 5 minutes of solitude and just focus on your breath. Close your eyes if that helps you focus. 

Download a meditation app and give it a shot. There are tons out there and you can try a guided meditation or just a timer to make the space for it.

For a long time now, I’ve repeated that ALL MOVEMENT COUNTS and it’s not just to pat ourselves on the back for taking the stairs instead of that convenient elevator, it’s because when we look at the pillars of physical wellbeing (diet, movement, and sleep), we really look at two types of movement:  Intentional and unintentional.  The trouble with the unintentional movement is that it has plummeted in our culture.  On average, Americans sit between 7 to 9.5 hours per day!  I’m sure you’ve heard that sitting is the “new smoking” and even if that’s a bit hyperbolic, we know that sitting for more than 1 hour begins circulatory and cellular processes in the body that can lead to higher risks for a whole slew of illnesses and issues down the road; stroke, heart disease, obesity, and cancer to name a few.  It’s like telling your body that you’re sleeping or injured when you’re really not, and instead of getting that great restorative sleep that our bodies require to maintain balance, our organs cease to function as they should and our body goes into an unnatural state.  Humans simply aren’t built to stay still as much as we do and we’re paying the price heavily and have the medical and pharmaceutical bills to prove it!

Intentional Movement

Intentional movement is going to the gym, riding your bike, doing yoga, or going for a walk.  It’s on purpose and we know it’s vital on the pathway to maintaining a healthy weight, happy hearts, sound sleep, and even mental wellbeing.  Intentional movement, for the most part, hasn’t plummeted in our culture.  Gyms, CrossFit, OrangeTheory, yoga studios, and at home workouts have thrived as more of us take steps to better our fitness through intentional movement.  Unfortunately, despite this type of movement helping with weight maintenance, muscle, and bone strengthening, it’s not helpful at undoing the negatives that come from too much sitting; even 1 hour of cardio daily doesn’t undo all the sitting damages!  There’s another type of movement we must focus on and I’d argue that it takes a lot less physical effort than it does mental.  Like any long-term habits that go against cultural norms, it requires environments that promote organizational wellness, be that in a household or workplace.  It requires changing our behaviors for the long-term and motivating each other to move more throughout the day.

Unintentional Movement

It wasn’t that long ago that humans walked more and lead more movement-centered lives.  The 20th century took full advantage of more automated lifestyles that included longer car commutes and putting most workers into a desk chair for 8 hours a day.  Our TV’s got bigger (and so did our bodies), and we stopped walking to the bakery in exchange for driving to the mega grocery chain.  Elevators and escalators pushed stairwells to the corner of the building as mere “emergency escapes,” and our urban environments meant less time on the land working for our meals.  What seems like a simple problem to fix actually takes more effort when our culture is basically screaming at us to SIT with our classrooms, offices, waiting areas, and homes centered around the chair.

My call to action is to do whatever it takes to build movement into your daily routine.  In general, if we’re sitting for 1 hour, we move around for 10 minutes.  Set your smartphone alarm for 30 minute intervals. Team leaders should stay open to walking meetings or just standing meetings with small movements and stretches throughout, like walking in place and standing side bends.  Park further away at the store to get more steps in. Do more household chores, mow your lawn, consider a standing or treadmill desk if possible.  Put a sign near your elevator at work that shows how many calories you can burn from taking the stairs (and maybe provide directions to said stairs since many are tucked away).  Create a step contest among your family or work team and give away fun prizes.  

I’m all for individuals showing the self love through diet and exercise, but when it comes to unintentional movement in a world that doesn’t move anymore, it’ll take a village to keep us moving.  Team up!  Hold each other accountable daily for moving more.  I met a family that sets a living room alarm during evening TV time.  Every 15 minutes the alarm sounds and they all get up and walk briskly around the big living room for 3 minutes.  Believe it or not, they’ve made this fun and often end up chasing each other playfully like a game of musical chairs.  If you don’t like the idea of setting an alarm for movement, just get up during commercials at home or in between emailing clients.  I sometimes do hallway lunges while reading wellness articles or working on emails.

However you meet this call to action, know that all movement counts and our bodies were built to move!  

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I don’t just want to change the working environment for millions of Americans, I want to help change it at the family level, because that’s where the real lasting change occurs.  Families are the grassroots of American culture.  We know that when company executives get involved in workplace wellness it sets a great example and vastly improves the long term success of any company wellness program, but the same rule goes for the household.  Heads of household must set the example for the rest of the family.  Non-profits like WeViva know this very well and focus on mothers in low income housing developments to spread their knowledge into the rest of the family.  We are 30% less active than just two generations ago and when I ask most parents how much their families move, I usually receive an exasperated response akin to “don’t even get me started!”  Family fitness has gotten pushed way to the back burner and most families feel so over-scheduled and are completely missing the massively important opportunity to set healthy examples for their children and other loved ones that can last a lifetime.  

To get real for a moment:  Research has shown again and again that parents set examples for children regardless of what verbal message the parents send to their kids.  If you’re buying those potato chips and sodas and watching hours of television yourself while telling your children they need to eat their vegetables and go outside and play more, what message are you really sending?  If you’re not taking care of yourself, how can you expect your children to know how to do the same for themselves as they age?  Isn’t the whole point of parenting to create happy and healthy independent adults one day?  Showing them balance as they age is important, but most of us have fallen way off that beam ourselves and our children absorb all of it.  It doesn’t matter nearly as much as parents think that birthday parties and school snacks can include less than nutritious offerings and sedentary activities.  Studies show that it’s the home environment of food and fitness that matters the most.  

From the latest research on how parents affect the children’s long-term diets:  “Older children who said their parents were authoritative – active in meal times but not restrictive – ate more fruit, fewer sweets and fatty snacks, and breakfast more days of the week than children who claimed their parents were neglectful...Parents may see better results from offering a variety of foods starting at a young age and repeating exposure to foods even if the child does not like them at first.  When parents take a bite of their children’s food and show signs of enjoyment, children are more likely to try the food.”

One of the common mistakes that parents make when trying to get their children to eat healthier foods is rewarding them with a more palatable option, such as candy or other sugary items.  To a child’s developing palate that also doesn’t understand balance and moderation yet, this often leads to a preference for that food reward.  So rewarding a child for eating a more nutritious food might be better with something inedible, such as stickers or more playtime with their favorite toy.  When children purchase food using their own money, it’s not shocking that the choices are candy, gum, ice cream, cookies and saltier, fatty foods.  Imaging your child having options at lunch between french fries, chips, yogurt or salad.  Most of us assume the former items must be chosen, but there are real steps that we can take in our children’s lives that will steer them towards the healthier options.  

I get it.  We’re all busier than ever these days and children face more stress now than in any other generation before them.  Overbooked parents and children often mean something’s got to suffer.  The “having it all” myth is just that:  A myth.  I just don’t think that food and fitness are one of those things that should suffer.

I could talk about family nutrition all day long, but we’ve got to get moving too!  You can take a simple and amazing action today:  Decide to be your family’s "Agent of Change” (doesn’t it kind of sound like a superhero?!)  OnTheMove is a fantastic place to start getting your family moving more.  Sign the petition today to sit less, move more.  Recruit other households in your family to participate in challenges.  Who doesn’t love a little adult sibling or cousin competition out there? Schedule a cheap 5K the whole family can participate in.  Put it on the calendar and make it a top family priority.  There are dozens of apps out there to help you prep for this very thing.  Set up a meal plan for the weak with 2 to 3 new meals incorporating a high variety of vegetables.  Casseroles are a great place to start for those picky eaters and apps like MeaLime can help you plan things out.  Stop buying sodas and get a water filter pitcher that’s readily available for the whole family to use.  

Reach out to your favorite health coach (that’s me!) for more information!

[email protected] 

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Have you ever talked to someone who used to love playing tennis until their tennis partner moved away or they moved to a neighborhood without a court?  Or that friend who used to trail run on the weekends, but ever since they hurt their ankle, they haven’t gone back?  Or that Crossfitter who got laid off from their job and can no longer afford the monthly fee so they aren’t doing anything to keep fit until they can afford to go back?  I know I have!  I’ve heard it all and believe me, sometimes we have great excuses to walk away from something we love.  I’m looking at you, soccer field!  So when I talk to people about how simple it is to keep fit and live a healthy life, they look at me like I’m crazy or they quickly say they can’t work out without someone holding them accountable every day.  

We have to hold ourselves accountable.  It’s a big part of owning our wellness journey.  We’ll always find some reason to skip the gym or fire the trainer who just increased their rates on us, but remember that it costs nothing to go for a walk with the dog (aside from 25 peaceful minutes of our time, perhaps) and most of us can afford a cheap workout mat and dumbbells for less than $20 total.  I’ve even seen these products at most Goodwills and yes, they can be thoroughly sterilized!  

Let’s get back to basics so your foundation is strong and when trends come and go, you have an amazing base to fall back on and rebuild.  You don’t need DVD’s, high-powered technology or an annual contract to keep yourself healthy.  You just need to start with basic workouts you can do ANYWHERE, ANYTIME for less than 20 minutes.  Yes, it really is that simple.  That way, when the trainer moves away or the gym shuts down, you still have your “go to” fitness mat and exercise routines to keep yourself active and that daily walk or bike ride is already a part of your routine.  The thing is, building long-term healthy habits isn’t something the outside world can make us do.  While I’m all about group fitness and building a community of wellness to help hold each other accountable and inspire one another, that can easily become a crutch.