Tag Archives: Exercise

Will 2021 Be the Year? [we reclaim our health]

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I’ve worked with throngs of individuals who feel the need to pay someone like me to get them in shape because doing it on their own feels impossible. I’m happy to oblige but if I’m being honest? My services are disposable. At least, I hope they are. I know that’s an odd thing to say but my heart’s desire for each of my clients is that they get this thing called “health” figured out for themselves for the long haul, joyfully parting ways with me when they’re ready and confident.

There are endless excuses and hurdles though. More work conferences to prepare for. Late evenings spent at the computer. Crappy nights of sleep that make things like exercise and nutritious food choices seem like mountains too big to climb. Task lists get longer. Soccer games and birthday party drop-offs swallow up whole weekend afternoons. Even Sunday church is followed by a brisk visit to the grocery store, weekly meal prep, and an hour at the desk to pay the monthly bills and tend to stray emails. There’s scarcely a chance to breathe let alone fit in the ever-popular “self-care” everyone raves about. Not to mention, all the hyped-up self-care can be darn expensive.

The cost of a gym membership is compounded with purchasing organic foods, slipping away for the occasional trip to a day spa, and finding the budget for weekend getaways with the spouse, after which…err…is there enough left to pay off the pile of student debt while adding to the children’s future college tuition? Maybe yes…maybe…gulp…no. Oops, did I forget to mention HEALTH INSURANCE?

Anyone else feel the room closing in?

Okay, okay, let’s just slow down for a second. Does it have to be this complicated?

As much as 2020 will be burned into our memories for all the bad things that have happened, all the loved ones lost, all the jobs and industries that have been damaged due to covid-19, what about the stuff that might actually be…dare I say it? Good for us.

The disastrous year we leave behind has established three facts that I hope people begin to embrace:

*Taking care of health is critically important, not optional.

 *Humans are social beings who need one another to thrive.

*Staying overwhelmingly busy and constantly on-the-go is not the only way to live and certainly not to thrive.

 

 

About that last one…let that sink in. Once it does, I would hope it becomes clear that there can finally be space in our lives for the ever-important acts of self-care. It’s a matter of priority and choice. And once we make room for these things, our health and well-being are finally where they ought to be: A part of our daily lives instead of always on the backburner.

Last year took a lot away from each and every one of us. There’s little doubt about that. During 2020, I lost my third son during pregnancy. A loss that I still grieve every day months later. Like many people, it’s getting lumped into my head as “2020…the year the world spun into chaos.” We each have our reasons for grief and longing even as they take different forms. But something that the interfaith pastor said during my son’s funeral stuck with me: 

That despite how powerless each family felt mourning a pregnancy or infant loss at the communal burial that day, we each got to decide how to move forward from this life-altering experience. We could let our losses turn us bitter or we could use them to change for the better, to be a source of light to a bleeding world, to allow empathy and compassion to be born from the trenches of despair.

I feel like her words ring true for all of us as 2021 begins. The hardships are not over and there is a long road of healing ahead, even as the pandemic rages on. There is no switch we can flip or button we can press that will immediately turn off the long-term effects of 2020. We simply have the opportunity of choice as we each move forward:

The choice to reclaim the good health we deserve.

 

 

Yes, covid-19 has dominated our lives for the better part of 2020, but what about the global chronic disease crisis? The latter has been on the rise for the last few decades, so much so that people seem numb to words like obesity, diabetes, hypertension, and heart disease. Drug and alcohol use have also been on the rise, as has suicide.

The increasingly busy and interconnected world brings with it many advantages but it has tipped the scales away from wellness for far too long. My question is this: Will we continue to let it?

Will we allow the slower pace of our lifestyles during 2019 to be swallowed up by the rush to make up for lost time once a vaccination has been widely distributed? Or will we finally learn – and choose – to create space for exercise, healthy cooking and quality time with our families?

…I think of all the people we have been losing daily. There are no memorials for the covid-19 victims, only growing lists of names and death certificates to add to the pile. I think to myself…is this it? Will we allow 2021 to be the year we get a vaccine and a quick taste of “freedom” again before falling right back into our prior habits and unhealthy lifestyles? Is all we have to show for 2020 and the upcoming winter going to be loss, heartache and missed opportunities?

Or perhaps…perhaps…the way we build memorials to our loved ones and all the faceless strangers is to change. For the better. Starting now.

Let’s not let this long dark night of humanity be in vain. Let’s make the choice individually to reclaim our health and well-being, in their honor. So…

…Will it be the year? What do you think?

 

Psstt…if you have any burning questions for a fitness professional or would like advice on exercise form then please don’t hesitate to contact me (below) to take advantage of my best-ever rate on a fitness service:

Just $20 for a 15-minute consult to address your top fitness/wellness concern or question. I promise to give you lots of actionable advice and to point you in the right direction. Offers end 01/18/21. 

 

Yours in health and wellness,

Maggie

 

 

20 Life Hacks to Move More

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I was sitting on my couch shortly after the holidays, writing this list of life hacks in a note pad on my phone. I turned to my almost 4-year old son as he was playing on the floor and asked if he had any ideas for it. He replied that we should all “race around toy cars” if we want to move more. (Side note: It’s his favorite activity.) So yea, there’s that. But I’m guessing that’s not high on your agenda unless you’re a little boy or happen to have a young son of your own…

Here are some *other* ideas to help you keep your metabolism awake in between exercise sessions. I hope they help you kick off the new year on a healthy note and give you inspiration to maintain an active lifestyle outside of formal exercise time, especially since that’s where we spend most of our time.  

 

1) Keep a Local Bucket List

I love bucket lists. Most people think of travel when they think of bucket lists. Agendas for overseas adventures that seem to get longer and longer every year. But I personally adore local bucket lists! Make a list of local things you want to push yourself to do and you will be getting out and about before you know it! I like to try something new once a month. Even if sometimes this means a local brewery or something less “active,” other months it means a scenic hike or a fun exercise class across town. Either way, a person who is enthused about discovering and experimenting will be motivated to keep on the move for years to come!   

 

 

2) What Your Grocery Cart Habits Say About You

Answer this question in your head: “Am I the person who puts the grocery cart away in the cart receptacle – OR – am I the person who leaves it in the middle of the parking lot?  

This is going to sound random but I feel like grocery cart habits say a lot about a person. The way you answer that question might say a lot about your willingness (or not) to engage in basic movement and physical effort throughout the day. Consider turning into the person who walks the few extra steps to put the cart away. If you want to go the extra mile, you can grab other stray carts on your way. I routinely organize grocery carts in parking lots. Major pet peeve over here, haha. 

 

3) Don’t Waste Time Circling Parking Lots

One rule of thumb in life is to not waste time in your car doing what you can on your feet. That is all I have to say about that.

(Although when it’s raining and you’ve got multiple kids to haul in and out of the car, it’s a free pass to circle until the next day. I feel your pain.)

 

4) Grow a Green Thumb

I have a love/hate relationship with nature. I absolutely love spring blooms, mature evergreens, a manicured lawn, and tidy garden beds, but HEAVENS it takes a lot of work. The weeds in my mulch beds grow…well…like weeds. It takes a grand total of three sweaty hours every 3-5 weeks in the summer to pluck them all from the ground. I can’t stand it. I start weeding while cursing under my breath but somewhere in the midst of all the hard work I find my groove and it feels cathartic, kind of like a good workout. Same goes for watering and nurturing all 38 trees and plants we have put into the ground as a family in just 2.5 years. It’s tiresome work to weed and garden but it “keeps a girl young” and helps burn a lot more energy than you’d think. 

 

 

5) Get Physical About Property Management 

On the same note as #4, doing the manual labor around your property instead of paying someone for it will keep you honest about staying active. Anyone who owns a home on a semi-wooded property can attest to how long it takes to rake leaves just like residents of the Northeast know what it takes to keep their driveways and walkways cleared of snow in the winter. It’s a LOT of work…but it’s good for you! 

 

6) Play with Kids

Am I the only one who gets completely exhausted from a day spent shuffling the kids around town and playing with them in the living room? I mean, come on! It’s seriously tiring. By their afternoon nap time I’m a hot mess and talking myself out of having coffee because it will keep me up all night…and who can afford to stay up late when you have needy 6 am alarm clocks? Playing with children definitely burns energy and requires all kinds of movement (twisting, bending, rolling, reaching, pulling, picking up, getting kicked down and pushed off the couch, the works).

 

7) Burn Calories Cooking (that’s right!)

I do NOT believe in working to burn every calorie consumed. Exercise is NOT a punishment for eating. It’s a celebration of our health and a way to connect our bodies to our souls. All that said, a long day in the kitchen can truly burn a lot of energy. It’s kind of incredible. Ever tried hosting a dinner party for eight? Ever prepared homemade finger foods for a holiday party? Or spent all day making several dozen birthday cupcakes just right, frosting and all? Then you know how much your feet and back can ache after that effort.

But honestly, don’t cook for the sake of anything but the love of good food. Put your heart into it and enjoy! Many cultures believe the food will taste bad or have negative energy if you’re not joyful while making it. So, think back on those cute little dwarfs from Snow White and “whistle while you work.” 

 

 

8) Listen & Move

There are so many great podcasts and audio books out there these days. It’s not difficult to find them and they are usually pretty accessible (free or an affordable price). I love to put on a good audio book while folding laundry, getting ready for bed and doing chores. It motivates me to stay upbeat while I move through mundane tasks.  

 

9) Hydrate

Do you feel like getting moving when you’re tired and grumpy? Not so much. More like sit on the couch and zone out to reality tv or sports. Dehydrated adults self report higher than average levels of fatigue, anger and confusion. Even mild dehydration can impact our mood, cognitive function, and overall physical health. Do yourself a favor and carry water with you throughout the day so you can feel your best and stay engaged in an active and fulfilling life.

 

10) Treat Your Furry Friend to the Great Outdoors

Have you ever seen a dog’s entire body shake with excitement at the mention of the word “outside” or “walk?” Take poor Fido outside for some exercise and watch your pup leap with joy (literally). Enjoy the fresh air yourself, while you’re at it.

 

 

11) Eat Energizing Foods

That post-Thanksgiving dinner feeling…you know it, right? Eating too much or eating heavy foods can slow us down and crash our energy. Healthy, fibrous foods like vegetables and fruits rarely ever tank us. Lean, heart-healthy proteins like salmon and chicken also seldom make us feel like we can barely lift a limb from the couch. There’s a truth to the saying “you are what you eat.” When we eat energizing foods our bodies are given nourishment that boosts the metabolism and supports internal health, leaving us with plenty of energy to “get up and go.” If you’re struggling to fit in more movement then take a close and honest look at how you’re eating. 

 

12) Become a DIY Person

I’m a bit embarrassed to admit it but the other month I made my forearm sore for a week after pressing down on a spray can for a DIY project. Our master bathtub jets were a dull yellowed color due to age and any time I walked into the room I couldn’t help but feel irritated by them. I know, I know…major first world problem here. I decided to take it upon myself to try a bright white plastic paint on them. The DIY project wasn’t very complicated yet it still took me a few hours. Holding the spray nozzle down for 20 or so minutes made my forearm seriously sore to the point that I couldn’t press down on buttons or turn knobs for days to follow. It was sort of pathetic…and sort of awesome because with all that effort I unintentionally gave my forearm the workout of a lifetime! In many cases, DIY projects require both creative and physical energy.

 

 

13) Take the Stairs

I made a commitment to myself that even though my gym is four stories tall that I would never take the elevator up and down. For the most part, I’ve stuck to that resolution – even during pregnancy! That’s right, I would trudge my big belly straight up eight flights of stairs (two per floor) to walk up to the cafe bar and breathlessly order my favorite post-workout smoothie. Walking the stairs is great for you! It trains your heart and glutes to be strong. 

Four years ago I made a similar commitment after having my first son. I decided that even in his infancy I would walk up the stairs to change his diaper at the changing table instead of doing it on the same floor. I was lucky that my delivery was uncomplicated so I could do this safely. Those early months whipped me right back into shape because I was going up and down the stairs allllllll day long. On days that I couldn’t fit in any formal exercise I knew that I was still doing plenty simply from moving around my own house. 

 

14) Actively Care for Others

Actively caring for someone can look a lot of different ways. It might be caring for an elderly family member or neighbor, volunteering for Habitat for Humanity, coaching youth sports, performing acts of service for your significant other, or running errands for your children. When we’re caring for others we expend a lot of energy plus we address the needs of others in a selfless manner. If you want a thought-provoking article about the benefits of care giving you can read more.  Just don’t forget about self care. It takes a lot of energy to be caregiver and we must prioritize and refill our energy tanks too!

 

15) Keep Slip-on Shoes Handy

Keeping slip-on shoes by the door makes stepping in and out of your house or apartment much easier. It’s a simple thing we can do to make everyday decisions easier. For example, keeping slip-on shoes by the door might help you choose to walk outside to get the mail every day instead of only a few times a week. My husband rolls his eyes at me because I actually get upset if he checks the mail before I have a chance to. I’ve come to really enjoy taking a few deep breaths of fresh air on the way to and from the mailbox. It wakes me right up from my late afternoon energy slump! 

 

 

16) Organize Your Life

Organizing things is a great way to fit in more movement. Not only will you be bending, lifting and carrying but you will be clearing space for what’s important! A friend started her own home organizing business last year here in Richmond and she laughed one day that she “always sounds out of breath” in her video reveals of clients’ spaces following her services. I told her that it makes sense that she is out of breath – organizing requires a TON of energy! Which might be why so many people choose to use her!  

 

17) Make Things Inconvenient

Remember I mentioned taking the stairs to change diapers? Nothing screams inconvenient like that! But I must confess that for my second child I put a diaper caddy downstairs because going up and down the stairs all day while supervising two kids wasn’t feasible. But diapering aside, my husband and I currently make our recycling inconvenient. It would be much faster to toss recyclable items into a bin inside our kitchen but we opt to walk them out to the larger bin in the garage each time. It seems like literally every time we’ve taken a few things out there is something new that needs go. Suffice to say, it helps us get in our steps!

 

18) Shop

Online shopping sure is easy but it doesn’t get us moving, does it? Sometimes it’s refreshing to get out the old-fashioned way and shop on foot! Make a nice afternoon of it and pick an outdoor shopping strip or city street with a cafe or lunch spot that you’ve been wanting to visit.

 

 

19) Rest

Despite the fact that we aren’t moving when we are resting, it’s an essential ingredient for an active lifestyle. The two [rest and exercise] reinforce one another quite nicely. Daily exercise helps us get restorative sleep at night and adequate rest helps us feel energized enough to exercise. Some combination of sleep, rest, relaxation and restoration is crucial if we want the necessary fuel to stay active.

 

20 ) Find something you enjoy

Finding a hobby or exercise class that you enjoy is one of the most important aspects of a healthy lifestyle. This sounds like a no-brainer yet so many people commit to things they feel they “should do” instead of what they actually want to do. It’s time to stop thinking about what kind of exercise class you’ve been told you “should do,” and start asking yourself which type you will enjoy the most. Trust the answer you come up with and go for it. If you hate every minute of exercise or movement then it will never serve you well. So, forget about “the rules” and just have some fun. Do it for you!

 

Cheers to a healthy year!

 

Yours in health and wellness,

Maggie

 

 

Who Should Do HIIT? (and who should NOT)

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High-intensity interval training (HIIT) has been extremely popular in the exercise realm for the last five or so years. High-intensity interval training consists of exerting maximal physical effort for an exercise set or period of time (typically less than two minutes) followed by a period of active recovery. The back-and-forth cycling between tough exertion and lighter movements has been proven to be a time-efficient way to exercise. HIIT can be done for anywhere between 15-45 minutes, meaning you “get it done” in a short period of time. Most notably, HIIT workouts produce excellent results because they target lots of muscles and burn calories both during and after the actual exercise bout. Not too shabby, I must say. 

While HIIT workouts seem like a sure-fire answer for quick weight loss and time efficiency, they’re not for everyone. Let’s review who should do HIIT workouts and who should approach them with caution (or avoid them entirely).

 

 

Who Should Participate in HIIT?

HIIT is an excellent workout option for people of all ages who are in good physical health. Generally speaking, as long as someone doesn’t have an injury or medical reason to abstain from exercise, they can do HIIT.

Most of the time when people hear the word “HIIT,” it conjures up thoughts of doing box jumps, wind sprints, burpees and squat jumps. Ahhh, the glory days of every athlete. But HIIT encompasses a scope much broader than this. A”HIIT workout” may look very different for a 50-year old woman who is working with a trainer to get her heart rate up and down. She may power walk on a treadmill incline for her high-intensity portion and then do slow hip bridges lying on a mat as her active recovery. A 20-something group exercise participant may comfortably do lunge jumps with dumbbells for the high-intensity portion followed by sit-ups for the active recovery. Everything about HIIT, and exercise at large, is subjective.

What feels tough for one person is not the same for the next person. Just because HIIT can be modified for an individual’s personal level of fitness doesn’t mean it’s the best idea for certain people. I’ve seen too many folks walk into HIIT-style workouts and overexert themselves to the point where they risk injury. No bueno. I’ve also seen plenty of people come out of HIIT workouts hating life. Well…hating exercise, at least. Sometimes that’s just what people need to get jump-started in fitness and, at other times, that’s exactly why people walk out of the gym and never return. The point remains: HIIT is great, but isn’t ideal for everyone.

 

 

Who Should NOT Participate in HIIT?

The following groups of people should probably avoid HIIT workouts, at least until their health changes:

  • People who are injured
  • Women who are pregnant
  • Women who are in the first 3-6 months postpartum
  • People who are immune suppressed and/or sick
  • People who have a heart condition or have recently undergone cardiac surgery
  • People suffering from osteopenia or osteoporosis
  • People with any form of incontinence, prolapse or pelvic floor weakness
  • *People who are brand new to exercise
  • *People who have no foundation of knowledge for how to perform exercise basics in proper form (ex: squats, lunges, push-ups, planks, etc.)

Most of these groups are relatively self-explanatory. The last two groups of individuals, marked by the asterisk (*) are up for a bit more debate…

People who are very out of shape or brand new to exercise can greatly benefit from HIIT programs. In fact, throngs of women line up to participate in Instagram-famous personal trainer Kayla Itsines’ Beach Body Guide (which focuses on HIIT workouts) and see fabulous results. More power to ’em! The challenge is that a lot of people will embark on HIIT workout programs that are overly grueling and unsustainable for the long-term. HIIT workouts must be done responsibly to avoid burnout and over-training. Trust me, I’m a professional AND I’ve overtrained! Unfortunately, too many people do too much HIIT, suffer the negative consequences, and subsequently get turned off from exercise.

The last group of individuals; “people who have no foundation of knowledge for how to perform exercise basics in proper form,” must approach HIIT workouts with caution. If the instructor isn’t giving cues for how to keep the body aligned and safe during each exercise and doesn’t offer any modifications to make exercises easier or harder, then it may be best to find a new instructor or workout. While it may seem like you’re getting a great workout if you sweat a lot, there can be long-term, significant repercussions from inappropriately stressing your knees, neck, wrists and back. Sweat is not the only indicator of an excellent workout. Can you tell that I’m the exercise world’s policewoman about proper form?! 

Just remember: Exercises done the wrong way break down your body. Exercises done the right way build it up.  

Stay strong, friends! Sweat hard. And treat your body with respect.

 

Yours in health and wellness,

Maggie

PS – If you have more HIIT questions, please don’t be afraid to ask! 

 

New Research: Is Strength or Cardio Better?

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Common Questions: Is strength or cardio training better? Where should I spend my time and energy for optimal health results?

The Answer: Both are important. But for different reasons. And now we finally know which types of diseases and mortality are reduced by strength vs. cardio training.

The Research

The American Journal of Epidemiology published an observational study that followed over 80,000 adults to compare mortality outcomes associated with different types of exercise.

The Findings

The main takeaway from this research is that *STRENGTH TRAINING* REDUCES CANCER-RELATED DEATH!

The numbers… In the study, strength training exercises were found to be associated with a 23% reduction in all-cause mortality and a 31% reduction in cancer mortality. (WOW!!! Go pick up some weights. Like ASAP.)

Also, good news… The benefits of strength training can be achieved via traditional equipment-based exercises in a gym OR through using one’s own body weight to work out (ex: push-ups, squats, lunges, pull-ups, planks, tricep dips, etc.).

But… Strength training was NOT associated with a reduction in cardiovascular disease mortality (this is where cardio training comes in, people!).

Summary of Findings

Optimal health and reduction of all-cause mortality is highest for people who commit to the World Health Organization’s cardio AND strength guidelines; 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardio exercise every week, plus two strength-training days. Exclusive strength training is positively associated with a reduction in all-cause mortality and cancer mortality, while exclusive cardiovascular training is positively associated with reductions in all-cause mortality and cardiovascular mortality.

What We Still Don’t Know:

More research should be done to determine the appropriate intensity and duration of the strength-training days for optimal health benefits. Additionally, it may be interesting to see whether or not upper vs. lower-body exclusive training days confer different benefits from an internal health standpoint. We already know how changing training focus and intensity affects muscle growth and strength, but it’s time we learned about what’s going on deeper.

Lastly, why exactly does strength training have such a profound impact on cancer mortality? Is it because of metabolic adaptations, endocrine adaptations or changes in body composition? Are there additional benefits for women if they increase the intensity or frequency of strength training since, in general, women’s sex hormones suppress optimal expression of proteins in their bloodstream which increase muscle mass? I would love to know…  

How to Balance Cardio vs. Strength Training

Based on these findings, my suggestion for *disease prevention* is to attempt to keep cardio and strength sessions separate. In general, I love mixing the two from time-to-time; throwing in some lifting after a cardio session or ending a strength-training day with 10-15 minutes of HIIT training. My gut instinct and background in exercise physiology tells me this isn’t bad for health; it’s quite good for keeping the body sharp and incorporating a variety of movements and challenges into one’s routine – HOWEVER – I’ve also always known that for BEST strength-training results, let strength days stand on their own. Give them your full attention and reap the benefits. Like whoa. 

But, here’s the thing…if exercising is a challenge and you’re feeling like all these overarching guidelines overwhelm and discourage you, just do something – anything – for exercise that feels good and motivates you. Drop the rules and just GET AFTER IT!!!! 🙂

(Psst… hit me up if you have questions about “proper” strength and/or cardio training. I don’t ignore messages or leave them unanswered. Just not my thing.)

 

Yours in health and wellness,

Maggie

I’m Out of Shape

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Hello. My name is Maggie Winzeler. I’m a fitness professional. I’m out of shape.

This is how I feel about it…

Less than thrilled…wouldn’t you say?! Lol.

Over the last few months, my life has been a whirlwind; one weekend-long hospital stay for my toddler while he was *conveniently* getting all his molars in (blessed that he is OKAY!), closing on the sale of a town home, closing on the purchase of a single-family home, several weeks of packing and moving, one month of contractors doing work in the new place, adjusting to relocating in a brand new city (grocery shopping at new stores is crazy overwhelming with a toddler in tow…just saying), lots of baked goods hitting my front door as housewarming gestures, and a child who decided to hit the “terrible twos” at 18-months old. Who has time to work out in the midst of all this beautiful chaos? Not me. Plus, I was told by a physical therapist NOT to do abdominal exercises this summer…fun fun during bikini season, right? We’ll talk about this next time.

…At first, not working out for a stretch felt perfectly natural. I was busy-busy and on my feet all day during the moving process, not to mention on my hands and knees cleaning at every day’s close because contractors were threatening to derail my sanity by turning my home into a construction zone every day. Complete with exposed razor blades and nails scattered about within lethal reach of my toddler. Fun times. 

…After the rapid pace of moving and house work slowed down, I tried really hard to figure out how to work out but somehow it just wasn’t top priority. The summer heat and humidity were discouraging. The amount of home decorating that “needed” to be done felt way more pressing than hitting the weights for the millionth time in my life. My attempts at stroller runs in my new neighborhood threw my body off thanks to weeks of long days, short nights, and tight muscles. And then there was vacation.

It’s definitely more fun hanging out on the beach trying to kiss pudgy cheeks than breaking a sweat. Definitely.

…After getting back from our annual family beach trip, thoroughly stuffed from crab cakes and hush puppies, I was determined to establish a routine. And then the crappy, free-week trial at a local gym began. I wanted to crawl into a ball and cry. I hated that gym experience for many reasons. I knew that wasn’t how someone was supposed to feel in a gym and reminded myself of what I always tell clients and gym-goers; “you’ve got to find a place that FEELS good and meets your needs, or else you’ll never want to go.” I put on my big-girl pants and walked through the front doors of a different fitness facility, one that put a sparkle in my eye the second I entered it. I took a deep breath of relief.

I suppose I’m a bit mad…this was the second longest stretch of rest from formal exercise that I’ve taken in my adult life. As a woman in her early 30s and a fitness professional for about 12 years, I’ve only taken a full month off from exercise once; during my honeymoon in Europe (sooo worth it and hilariously people told me I looked like I had LOST weight when I returned…maybe there IS something to be said for the “European lifestyle”). So, I guess when I look at being “out of shape” through the lens of how much stress I’ve put on my body over a decade, I don’t feel guilty about it at all. But, despite not feeling remorse I did start to feel a bit blue….

Food truck nights in the new neighborhood both helped and hurt the situation. 😉

After a few weeks, being out of a routine can start to change my mentality. It starts to feel harder to mentally get on board with working out again. It feels easier not to, to be frank. Exercise is work! I start to feel like my clothes fit a little differently and I definitely feel bloated, in part from not exercising and partially because the food choices I make when I’m out-of-routine aren’t as “clean.”

But heeeyyy, home decorating is coming together! Woo!

What’s a girl to do?

I’ve found time and time again that when I feel out of shape, I just have to force myself to do a workout. It might be a completely pathetic, reading-my-phone-for-30-minutes, barely-breaking-a-sweat cardio session, but it’s something. I might mentally procrastinate and throw a temper tantrum over the ordeal, but I get it done. And I repeat my actions a couple more times over the next week, getting in maybe 2-3 forced days of exercise, through gritted teeth and all. And guess what happens then?

Suddenly, just a few sessions into reestablishing a routine, I don’t feel out of shape any more! I mean, of course, I still am, but I don’t FEEL it because I’m not thinking in terms of how scary or tiring it is to get myself back in tight spandex and push some weights around. I’m just doing it and leaving each sweat session just a little more confident than when I walked in. Within a few workouts, I’m back. Of course, I still have a ways to go to perform wind sprints with oomph and squat near my max, but that doesn’t matter anymore because I’ve discovered that once again, the only thing telling me exercise is difficult is my mind. Once my mind gets on board, my body follows suit.

What does it take for you to get mentally back in shape? I bet once you figure that piece out that you’ll be exercising again and feeling pretty awesome in a very short period time.

 

Yours in health and wellness,

Maggie

The Marathons in Life

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I’ve completed three marathons and the third was the hardest, not easiest. The first was the Shamrock Marathon in Virginia Beach. I was an idiot and ran it when I was completely under the weather, just because I was [am] stubborn and don’t like to give up on my goals, even when it’s wise to. The second was the Walt Disney World Marathon. That was a fun one. Lots of high fives with costumed Disney characters and pauses in front of iconic Disney backdrops (think Magic Castle) for mid-race photos. Ah, to feel young and innocent again whilst putting your body through a gauntlet. The third marathon…the hardest marathon…was not your typical road race. It was a 17-month long commitment to breastfeeding. Yup, it was a marathon in every sense of the word; equal parts difficult and fulfilling, challenging yet beneficial for one’s health, and mentally grueling while simultaneously inspiring. Here’s how the lessons I learned from my road-race marathons applied to my commitment to something else. Gotta love exercise-life parallels. I’m all about ’em.

Good Things Don’t Come Easy 

Nursing was not something I was passionate about at the beginning of my journey with it, whereas I have always been very passionate about running. But my experiences running road races (shorter ones like half marathons, 10-milers and 10Ks, too) have taught me that tough commitments can have unexpected rewards. Thus, I stuck out the breastfeeding thing, using my stubborn, marathon mentality to get me through its challenges (of which there were many, including the fact that it was extremely difficult for me to produce enough milk through pumping…in order words, I had to be present around the clock to provide).

Somewhere about a year after my son’s birth I experienced a dramatic shift in perspective; instead of knowing I should appreciate the ability to provide for him in his infancy into toddlerhood, I finally truly appreciated it. It hit me one day out of the blue. I saw how much intimacy we shared, how quick the years ahead would pass us by, how much like a little boy instead of a baby he already was, and I knew. My heart finally understood that it was the hardest and best decision I had made for us both thus far.

Physical Discomfort Makes Us Mentally Tough 

I never knew that bloody heels and almost passing out during my first marathon would be things I would become grateful for. The painful experiences taught me not only to wear more protective socks and to avoid physical competitions when sick, but also that I was capable of enduring pain and moving forward a little bit tougher. This made shorter distances mentally easier in the future, and left me with the reassurance that, for better or worse, my body is capable of anything I might ask of it.

When my motherhood marathon began, I also endured pain…but it was much worse. TMI ahead, folks. In the first few months of nursing I had cracked nipples because of my son’s small mouth and his tongue tie (he was born a month early and we had to wait over a month for an ENT appointment). My hormones were crazy and at the start of every nursing session I experienced unthinkable letdown pain. I would literally cry out in pain or attempt to take deep breaths through tears. Getting through those upfront challenges built up my resolve that no matter what normal challenges lay ahead (nursing strikes, mastitis, maintaining supply) that I could handle it. Mommy’s battle gear was ready!!

The Second Time Around Will Be Easier

If there’s one thing I know it’s that being a novice is tough. Most first-time road runners don’t know how to fuel properly and typically don’t learn proper negative-split and cross-training techniques. But over time and with some effort, runners refine and evolve. They implement strategies to help them run faster while enduring fewer injuries.

Similarly, first-time moms encounter  many challenges that force them to be more strategic and build up their tolerance for future issues. For example, my nursing experience was initially tough, but I have no doubt that it paved the way for an easier experience next time. Aren’t most things easier for mom after the first child? Please tell me yes! 

No one said nursing a toddler was free of complications! Lol.

You Can’t Marathon Straight Through Life

In a study published by the NIH, the Mayo Clinic found that there may be an “upper-dose limit” for endurance exercise. In other words, marathon after marathon and sustained competition at an elite level can have detrimental effects on an athlete’s heart. Think of it kind of like overdosing on a medication…it goes from helpful to hurtful very quickly. Cardiac tissue can have multiple negative adaptations to intensive training, including large-artery wall stiffening, coronary artery calcification, myocardial fibrosis, ventricular arrhythmia and more. These devastating effects of exercising TOO much strip away all the benefits and longevity that come with exercise in moderation (which can increase life expectancy by 7 years!). At some point, we have to intuit when we’ve gone too far, when it’s time to move on from the marathon…for our health’s sake.

Similarly, what I consider the “marathon of motherhood” (i.e. nursing) isn’t intended to be something the mother and child practice forever. At a certain point, life’s demands, the child’s distraction or disinterest, or the mother’s need to focus wholeheartedly on her own health again, come into play. In fact, the volume of milk that a toddler needs goes drastically down after the 12-15-month mark, and too much milk or dairy can stand in the way of getting enough of other key nutrients. To continue “marathoning” the nursing in the same frequency as when the child was in infancy isn’t ideal for the child’s health (that’s not to say that some nursing isn’t still healthy, nutritious and emotionally satisfying for the child). Anywhere between 18-months and 3 years old is when experts say children naturally wean, meaning they lead the process based on their physical and emotional needs.

That said, my son was just under the 17-month mark and I knew it was time to stop pushing us both through our once-a-day nursing that remained; the morning nursing. I had been pushing him to continue for weeks, even though he was showing disinterest. We might get a few minutes of nursing in and that was that. I knew he was gearing up to quit – he loved his sippy cup with whole milk way more than me (well…my boobs) at that point and had recently found new ways to share cuddles and affection with me on/off throughout the day, filling the emotional gap that I was worried would be created by stopping nursing. I could also feel my own hormones and emotions crashing over the whole ordeal. It didn’t feel the same anymore. I felt like after nearly 1.5 years I really needed a few mornings to pass the torch to my husband so I could sleep in and get the rest my body was begging of me.

One morning a couple weeks ago, my son just flat-out refused to nurse. I tried everything I could to get him to and he just wouldn’t. I set him down to play instead and off he went on his merry little way. I knew. That was it. My marathon had ended. And it was actually a good thing for us both, I found.

Was it easy to nurse 17 months? Heck no. But it got easier over time. Was it worth it? Yes. 100% worth it. All marathons are. 

What’s your marathon? What have you been tasked with that requires every fiber of your being to persevere through? Most importantly, even when it’s hard, can you see the potential for the long road ahead to mold you for the better? Hang in.

 

“The miracle isn’t that I finished. It’s that I had the courage to start.”

-John Bingham, American Marathon Runner and Author

 

 

Yours in health and wellness,

Maggie

 

12 Quick Fixes for Back Pain

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I know how miserable back pain can be. But, I also know from years of personal experience managing injury, inflammation, misalignment and aching for myself and others that spinal health is largely about the little things that add up. Simple exercises, ways we approach our day, and healthy habits can make a big difference. Whether you have back issues on a regular basis or just some discomfort during less active winter months full of movie watching and holiday travels, these quick fixes for pain can work for you! A happy back = A happy body.

untitled-design-3Foam Roll

Foam rolling is the equivalent of taking a giant-sized rolling pin to your body and working it out like a ball of cookie dough. Rolling out the kinks in myofascial tissue will help you feel better than gobbling up a handful of those warm cookies. I’m totally serious, people! 

You see, our muscles are all surrounded by fascia which is strong, thin, connective tissue that responds best to pressure in order to release tension and knots (whereas muscles respond best to stretching). If part of our fascia is too tight because of one of two extremes; improper recovery from hard exercise or not exercising enough, then the muscles underneath will not be able to move as effectively as they should. Dehydration can also cause this tissue to become rigid and stick too tightly to underlying muscles. You might not immediately feel the negative repercussions, but over time tight fascial tissue can result in your hips getting out of alignment, IT-band syndrome, low back pain, and more.

The key is to use a foam roller much like a rolling bin when baking. Start with long rolls, using your body against gravity on the foam roller, and then find the areas that need a little more attention. It might hurt a lot at first if you’re really tight (just being honest), but that will subside the more you do it. Plus, the tighter you feel, the more your body is telling you that it NEEDS this! Onward you roll! 

Apply Hot or Cold

Using heat or cold-pack treatments is a classic and super easy way to deal with nagging discomfort. The key is to know when to use each temperature. There is some debate about this in the medical community at large, depending on what culture and philosophy your doctor comes from, so take my advice with a grain of salt if you want.

I generally advise clients to use heat for aches that are chronic and cold for acute injuries. For example, if you have an aching low back that gets worse over the course of a few weeks but you can’t pinpoint the exact cause of the pain, then I suggest using a heat pack on it overnight or while you’re lying down for a period of time. If you have a sudden onset of pain like waking up in the morning with a piercing pain radiating from your neck to your temples or a shooting pain in your shoulder after lifting something, then I suggest you use ice. In both scenarios, it’s a good idea to talk to your doctor if you’re concerned and the pain seems to linger or worsen.

Turn to the “McKenzie Method”

If you have low back pain that is chronic or acute (especially if you have sciatic pain), then finding a good physical therapist who can evaluate you via the McKenzie Method for low back pain is a great idea. The initial evaluation and first visits may not feel quick per say, but you will gain all sorts of fast, easy-to-perform-at-home exercises that will save you time and discomfort down the line.

back-pain-3

Stretch Hip Flexors and Hamstrings

Stretching these two muscle groups is one simple and effective way to rid yourself of tightness in your back. These muscles pull on the hips and spine and can thrown things out of whack when they are too tight. Both the hamstrings and hip flexors can get tight from sitting for long periods of time or exercising without enough follow-up stretching. Effective stretching can be done in less than five minutes. Hold each hamstring in a stretch for a full minute or slightly longer for maximal benefit (less than a solid minute of stretching may not help). Do the same thing for each hip flexor and you’re on your way to feeling sweet relief.

Correct Sitting, Lying and Standing Posture

The entire spine gets misshaped when we sit, lie and stand hunched over with our shoulders. The human spine’s curvature has specifically adapted to work with gravity, so when we take it out of its optimal position, it can no longer properly do its job. Also, when we are constantly tucked into a ball while sleeping or leaning forward at our desks, our musclces begin to develop a memory for being stretched out in the back and tight in the front. This will lead to all sorts of discomfort and issues down the line, plus it depletes from a tall, attractive posture (and by tall I mean upright – not necessarily sky-high height).

Correcting posture can actually feel uncomfortable, just like getting started with foam rolling. But, the more uncomfortable we are when standing with our shoulders back and heads held high, the more of a red flag our bodies are waving in front of us. Our bodies are screaming at us to get things back in order. It may be uncomfortable but it’s way easier than dealing with the fallout of bad posture over time. All it takes is reminding yourself to do it. Not too complicated, right?

Sleep with a Pillow Between Legs or Arms

Sleeping with a pillow between your legs or hugging it like a giant teddy bear in your arms can help “stack” your joints so they maintain better neutral alignment over the night. When you think about it, we are in bed for a long time every day. If we get 7-9 hours of sleep every night and are tucked into a ball, have one leg thrown over the other, or all our body weight on one shoulder the whole time, we are bound to eventually feel a little “off.” Sleeping on your side with a pillow between your legs can help alleviate some types of hip and low back pain. Sleeping on your side with a pillow between your arms can help some types of thoracic and shoulder pain. Plus, it just feels snuggly. 🙂 

back-pain-4

Perform Chest Openers

Chest opening stretches or “heart-opening poses” in yoga are wonderful ways to make sure that the muscles of the chest stay stretched out and the ones in our backs stay tight enough. A lot of back pain comes from poor posture and all the movements we do like reaching forward which create tight muscles in the front of our bodies and loose ones in the back. Tight muscles are not the same as strong ones and loose muscles are not the same as flexible ones. So, it’s important to balance out our forward-reaching activities with a simple opening of the chest for 30-60 seconds a few times a day. A great time to do this is when you need to take a deep breath to think at work or when you are in the middle of chores at home. It can be as simple as standing in a door jam, holding onto the frame, and moving the rest of your body forward a couple steps. This can make for a nice deep release in the chest.

Exercise Large Back Muscles

Large back muscles can be targeted through lat pull downs, rows, pull-ups, reverse flies and rotator cuff exercises. Just spending a couple minutes on these muscles every gym visit can add up to a lot. That is, if you aren’t already working them out. It’s best to perform these exercises once your back is in alignment so make sure you’re using other techniques if you’re experiencing a lot of discomfort or pain.

Exercise Long Back Muscles

The long muscles in our backs can be targeted through all sorts of spinal extensions, typically best done lying face down on a mat and lifting our limbs, or from a standing position using exercise bands or cables. Again, a little can go a long way. It’s tough to remember that exercises like these are just as important as the ones that produce a mega sweat session, but they are. Just as important. If you’re feeling at a loss for how to get started on these, attend a beginner’s Pilates class and make notes of the exercises they do for the back. Try to repeat them at home or hit up the class again!

back-pain-5

Adjust Lifting and Carrying Form

Everything we do, from carrying little ones and groceries to lifting our luggage and briefcases, impacts our spinal health. When we repeat the same motions again and again on just one side of the body we risk throwing ourselves off in terms of both alignment and strength. Try to remember to switch baby from that favorite hip to the lesser-used one. Try to walk to work with your purse on the opposite shoulder sometimes. Simple things like that. It’s what makes or breaks us.

Use Lateral Movement

Lateral hip movement (and rotation, by the way) helps to stabilize the hips and take pressure off of the back. We do a lot of forward movement but not a lot of side-to-side, and it’s just as essential for our health. One of the best ways to tackle this type of movement is via clam shells and other lateral hip lifts which target the outside of your booty (aka the glut medius and glut minimus). All you have to do is put yourself in a side-lying position and lift the top leg up and down in various ways to elicit a burn in the outer compartment of your rear end. When you feel the burn, keep going! It’s good for you.

Reduce Inflammation

Inflammation sucks. It just makes everything miserable, including our backs. So, try to help your joints by eating a balanced diet with all the good stuff; leafy greens, berries, other fruits/veggies, whole grains, healthy fish, lean proteins, beans, nuts, you get the idea. People who are trying to heal from illness or injury will especially benefit in the healing process by eating as healthy as possible.

Also, drink plenty of water to keep joints lubricated and get a balance of exercise and adequate rest. The healthy basics really do a lot reduce inflammation.

Yours in health and wellness,

Maggie

wellnesswinz-blue-sea

 

Pregnancy and Exercise – Infographic

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As WellnessWinz readers know, I’m a big fan of exercising while pregnant and wrote on the subject already: The Inside Scoop on Exercise During Pregnancy. Today, I’m thrilled that my friends from the UK’s MyFitnessBoutique have weighed in on the topic with the following article and infographic contribution. Thanks, guys!!! Gals – get your exercise on whether pregnant or not!

Pregnancy & Exercise 

For women who enjoy being active but are also expecting a child, exercising becomes a dilemma. Do they try and remain active for their own benefit and wellbeing, or is exercise a bad idea while pregnant?

This infographic from My Fitness Boutique (www.myfitnessboutique.co.uk) shows that pregnant women can still obtain regular exercise without doing any harm. In fact, it is rather important for pregnant women to try and get at least 30 minutes exercise a day for a minimum of five days a week. Exercises such as Pilates, squats, wall push-ups, cycling and lunges all serve to improve the stamina of women during pregnancy, making pains less difficult to bear. It also helps them sleep better at night and provides a self-esteem boost.

If you’re expecting a baby and you still want to keep active, that’s magnificent – just remember not to overdo it. All exercises should be done with caution and if you feel any strain or discomfort, stop the exercise. Even something as simple as a 30-minute walk still counts as exercise and certainly beats doing nothing. Don’t believe that if you haven’t exercised before, now is not the time to start. Do what you can and you will thank yourself for it.

Pregnancy Fitness

Yours in health and wellness,

Maggie

wellnesswinz blue sea

3 Elite Trainers’ Advice for the Holidays

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Give

It’s the holiday season and sharing is caring, right? Today, I’m hosting three awesome trainers on WellnessWinz. They are doing us the courtesy of sharing their go-to tips for the season (which we all know can be a challenge to juggle…both in terms of shopping and decorating agendas and figuring out how to approach the holiday buffet spread). Enjoy these three pros; they’re keepers.

Allison Blake 1

Alison Blake is a NASM Personal Trainer and an Arbonne International Independent Consultant. Alison has trained for bikini competitions and recently got married! One of her group exercise classes is a favorite of mine – she knows how to work the glutes, let me tell ya!

Alison’s Advice: Give to Yourself

“During the holiday season we spend a lot of our time with family and friends. We get to see relatives that may only come around a few times per year. Many of us travel to stay with relatives or host them for days at a time. Many great memories are shared, but it leaves us with very little alone time.

Waking up an hour early, maybe even before the others are awake, and using that time for exercising, stretching, meditation or prayer can make a big difference around the holidays. We can re-charge our batteries and give something good to ourselves, since most of the day will be spent giving to others.

By beginning the day with a healthy mindset, we help ourselves make healthy choices throughout the day (like resisting the urge for the second helping of mashed potatoes or pie). One example is to go for a walk or a run. If the weather keeps you indoors, try push-ups, squats, lunges and planks. The bit of effort that exercise takes can give us a greater appreciation for the moments we share with others. ‘Tis the season of giving,’ but we cannot forget to also give to ourselves.”

 

Kevin deadlift

Kevin Mullins is back, folks! Last year, Kevin was a guest on WellnessWinz, writing the very popular article: Men’s Health Next Top Trainer Weighs in on Women. Kevin offers fantastic content for fitness enthusiasts via his blog: Kevin Mullins Fitness. Oh yea, did I mention that Women’s Health recently named him one of America’s 10 Hottest Trainers? Get it, Kevin!

Kevin’s Advice: Choose What Matters

“During the holiday season our social calendars can burst at the seams with calorie-bombing events. Weekends become full of holiday parties, happy hours, and dinners and drinks with family and friends. This time of the year is beautiful for its ability to draw us closer to those we love, and for that reason, I often coach my clients to relax and enjoy the holiday spirit. This does not mean exerting a blatant disregard for their training and nutrition habits. I often ask my clients to point to the one or two holiday activities that mean the world to them and tell them to enjoy. Even I look forward to a couple good whiskeys with my father every Thanksgiving, and a few stocking-stuffer candies on Christmas. These are my ‘gives.’

For everything else, we should put it through the test: Is it worth setting us back from our goals? Is there a way to do it without going overboard? Can I train that day to help offset the calorie loads?

Overall, I recommend working out over the holidays and eating most meals as you normally would. You’ll be better prepared to say ‘no’ to deserts, another round of drinks, or a late evening with friends when you keep your habits consistent.

For the indulgences, choose what matters most to you and enjoy, but be sure to pick what actually matters. Don’t just say ‘yes’ to everything!”

 

Jessica B 1

Jessica is a former collegiate swimmer who knows a thing or two about hard effort in the pool – and the gym! Jessica is a Certified Personal Trainer who lives in Utah and enjoys a spectrum of outdoor activities (her Instagram pictures make this city girl very jealous). Also, Jessica recently started a blog: JBrauzFit.com where she offers lots of creative workouts and tips, especially for strength training. Fun fact: Her cat is named Pinot Noir. Yes, a trainer with a cat named after wine.

Jessica’s Advice: Hydrate – Move – Relax!

“As the holidays are approaching, many people are busy doing last minute shopping, decorating and tidying up before their loved ones come over for all of the festivities…But what are these people doing to prepare for their health?

Some people may be freaking out, cursing left and right, ‘ah, hell. I haven’t been eating well this past week so I might as well just let it go for the holiday parties too…’ It doesn’t have to be this way if you plan ahead. Proper planning will keep you from feeling out of control towards the year’s end.
Here are some tips that I have found helpful during the holiday season:

1-Drink water! I know, I know. We all want to indulge in some amazing holiday cocktails (and I do too!) but it won’t hurt to have a glass of water for every cocktail/wine you consume. Plus, your head will thank you the next morning. Quick tip: Stick with wine or light beers if you’re concerned about calories. These beverages won’t have as many as specialty cocktails and heavy brews.

2- Work it out with a 20-30 minute workout in the a.m.! I like to do more metabolic resistance-type training during the holiday season; combining strength and heart rate boosting to torch fat!;) Here is a MRT workout to try:

Barbell pyramid complex:
-Do the following reps for each exercise: 2, 4, 6, 8, 10, 8, 6, 4, 2. (ladies be mindful and start with the barbell if you have never done this before, or complete it with dumbbells)
-Exercises: Deadlifts, Bent Over Row, Front Squat, Military Press, Reverse Lunge
-For added intensity, complete burpees over the bar in between each set!

3- Don’t deprive yourself. If Grandma just made some amazing Christmas cookies, or your mom made her favorite peanut butter balls, enjoy and have a couple of bites! You don’t need to stuff yourself silly, but sampling at parties is just fine. Enjoy the holiday! Laugh with family and friends and don’t stress too hard if you slip up. It will be okay!”

 

HUGE thanks to Alison, Kevin and Jessica for taking the time to share their professional advice with WellnessWinz readers! You guys are awesome.
Yours in health and wellness,
Maggie
wellnesswinz blue sea

Millennials; An Unhealthy Generation?

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The Millennial generation is more likely than their older peers to exercise. So, why is it that this generation is also more likely to engage in unhealthy behaviors? Here’s the inside scoop…
Millennials 2 Please do forgive me for my use of this image…I came across it and thought it was so wildly inappropriate and hilarious that I had to use it. Like….REALLY?!

According to Media Post, “Millennials and Gen Xers are more likely than Boomers and Matures to engage in unhealthy behaviors like unhealthy eating, drinking alcohol, and smoking to manage stress.” Also, when Millennials were polled on their perceived levels of stress, they reported an average ranking of 5.4 on a scale that considers a ranking of 3-4 to be healthy.

Possible Roots of the Millennials’ Stress:

Overeducated and Underutilized. 

This generation is often highly educated but may be underutilized or underemployed in the workplace, leading to lower feelings of professional accomplishment. The Millennials have suffered greatly since the 2008 American recession, with fewer opportunities for job promotions and transitions. Although they are gradually getting more established in their careers, there is little doubt that this dreamy, optimistic generation has suffered some major setbacks, challenging their personal feelings of competence and purpose.

“A.S.A.T.” 

MediaPost says this acronym means “always social, all the time.” Fair enough. Millennials check their smartphones 43 times a day! There is a newfound need for constant feedback and validation, which can be captured via social media interactions. Yet, in spite of constantly tuning into their peers and world happenings, Millennials seem dissatisfied. They place a higher value on in-person interactions. Thus, it has become a priority for some of them to focus on disconnecting (digitally) from time-to-time so that they can focus on quality, real connections.

Millennials 1It’s Natural. 

According to WebMD’s “Happiness Quiz,” younger people are typically less satisfied than older generations. One of WebMD’s quiz questions is about which age group is most happy. News Flash: I guessed it wrong. Apparently, it’s people over the age of 50 who are happiest! WebMD writes “A recent survey of more than 340,000 people showed overall feelings of well-being improve as people pass middle age. Negative emotions such as stress and anger decline after the early 20s, and people over 50 worry less than younger folks. Researchers say it may be as simple as this: With age comes increased wisdom and emotional intelligence.” Wait, you’re saying my sporatic emotional breakdowns are par for the course?! Hooray! 😉 

How Can Millennials Get Happier and Healthier?

Apparently, the following stress management techniques help this generation:

  • Exercising
  • Listening to Music
  • Spending Time with Friends
  • Eating (Hopefully not stress eating!)
  • Shopping

Millennials 3

So, ignore the social media apps on your smartphone and, instead, load up some new tunes into a playlist. Enjoy your music while you go on a jog or walk en route to meet a friend for a nice meal or a little shopping. All the birds with one stone. Perfect!! 😉

Yours in health and wellness,

Maggie wellnesswinz blue sea