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"Part of courage is simple consistency."
- Peggy Noonan

How to Sneak Exercise and Healthier Eating into your Day

It’s great to be back from a mini summer vacation from newsletter writing. I’m refreshed and ready to share my favorite tips, antidotes and tools to help you make exercise and healthier eating part of your daily lifestyle.

After trying a variety of different formats over the years, I’ve decided to go with a monthly format. I love hearing from you so please give me your feedback.

We know we need to exercise and eat nutritious foods-- we know the wonderful health benefits -- we know how much better we will feel after we’ve done it ... so why don’t we do it? The main reasons I hear are “no time” and “no motivation”!
Here’s a solution that will combat both of these barriers to better health. Why not sneak some exercises and healthier habits into the activities that you already have to do every day anyway. Fool your body into getting healthier—what a concept!!!
Read on and find out how...

Enjoy the newsletter!

Cathy Morenzie


Feature Article

How to Sneak Exercise into your Day

  • On the phone

While talking on the phone, stand up instead of sitting, balance on one leg, go for a walk, do lunges, squats or stretches.

  • Sitting at the computer

Replace your chair with a Swiss Ball and work your abdominals all day long. Try doing some knee lifts, shoulder rolls and chest stretches at your desk.

  • In the bathroom

Spice up your bathroom routine -- while brushing your teeth, balance on one leg, do isometric abdominal exercises by sucking your abs in towards your spine, stretch or do wall squats (See below).

  • At the table

Your chair is the perfect height for tricep dips … make it part of your daily routine to do 10 dips before dinner; this will tone and strengthen your triceps.

  • Standing in line

Hate waiting in line? Make it into time well spent as you do an invisible butt squeeze to tighten the largest muscle group in your body – your glutes. Repeat squeezing your cheeks together, hold for two seconds and then release—do this 15-20 times per day. Also use this time to practice holding your stomach in and holding your shoulders back to improve your posture.

  • At the mall

Do yourself a favor and find the parking spot farthest from the entrance. Remember, every little bit helps!

  • Learn to love housework

Not a fan of housework? Look at it as an opportunity to improve your health. Turn vacuuming into lunges; window cleaning into an arm workout and imagine the possibilities you can create with a broom!!!

  • Book a meeting

Who says meetings always have to be in a stuffy boardroom? Book a walking meeting and kill two birds with one stone.

  • Watching TV

Use commercial breaks during your favorite TV program to do push ups or abdominal exercises. Challenge yourself to improve each week.

  • Become inefficient

Instead of trying to carry all of your groceries, files or garbage in one trip, take some extra time and make a few trips.

It’s the small things that you do each day that will add up. See how many activities you can add into your daily routine.


Nutrition Tip of the week

How to Sneak Healthier Eating into your Day

Do you think of tofu, brussel spouts and salads when you think of healthy eating? Do it bit by bit. Start with one change that is relatively easy and let the positive effects encourage you to make another small change. Here are some tips to get you started.

  • Sprinkle granola or wheat germ on your cereal or yoghurt, or if that’s too extreme, sneak some into your ice cream or pudding.
  • Use flax seed oil on your salad- they contain anti-fungal, anti-cancer, anti-bacterial, anti-viral properties.
  • Shake things up – have a protein shake or smoothie – add ingredients such as flax seed oil, wheat germ and a variety of fruits to maximize the nutritional benefits.
  • Does broccoli bring back awful childhood memories? Shred broccoli and other vegetables and hide them in your soups, stews, omelets, spaghetti sauces, chilis and salads.
  • Try substituting whole wheat or spelt flour for white; yogurt instead of oil in baked goods; brown rice pasta instead of the usual; sweet potatoes in place of white potatoes and cauliflower instead of mashed potatoes.
  • Dilute fruit juice or other sweet drinks with water (sparkling or plain)
  • Dress up your sandwiches- Add tomatoes, cucumber, peppers and shredded carrots to your favorite sandwich.
  • Cut up your favorite fruit and add it to you hot or cold cereal.

Exercise of the Week

Attach:WallSquat.gif Δ
Exercise Description:

Wall Squats

Muscles Worked:

Thighs (quadriceps)

Instructions:

  1. Place ball against the wall and your lower back.
  2. Proceed into a squated position so that your thighs are parallel to the ground.
  3. Hold this position for the required number of seconds.
  4. Remember to keep your feet flat on the floor and your knees behind your toes. Hold for as long as you can.

About Cathy Morenzie

Cathy Morenzie is a certified personal fitness trainer, fitness instructor, and Pilates instructor. She specializes in providing creative fitness solutions for people on the go. She has trained thousands of clients and trainers over the last 15 years. For more FREE tips like these, contact us or call 416-410-8517 to schedule your complimentary session. Can't fit personal training sessions into your schedule, no problem - try our online personal training and receive the benefits of one-on-one personal training at a fraction of the cost.


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