NutraChamps Blog

Tag: movement

  • Simple Ways to Get In More Movement Throughout the Day

    Simple Ways to Get In More Movement Throughout the Day

    We all know the importance of exercise nowadays we’re hearing it more than ever from everyone involved in the wellness field. Moving our body has numerous benefits, from improving brain health, managing weight, strengthening bones, and much more! One common obstacle that people tend to run into when setting out on a fitness goal or journey is time. Between balancing work, a social life, errands, and all of life’s responsibilities many people struggle to find an hour or two for working out. What if we told you that there are plenty of simple ways to get your body moving throughout your busy day and still achieve some great benefits?

    In this article we’re going to share some of the simplest ways to get your body moving and fit it into your busy lifestyle no matter what!

    Making time for movement

    Turn cleaning into a cardio session

    Tidying up can feel like a chore and a bore, but what if you made it fun and more active? Cleaning doesn’t have to suck, in fact it can be a great way to get in some movement. Next time you’re cleaning up your place, put on some of your favorite hype tunes and move your body in different ways. Put on a timer of 30 minutes and move quickly to see just how fast you can get things tidied up. We won’t blame you if you break into song and dance during dusting! 

    Have a dance party

    Sometimes you just need to dance it out! Who says you have to wait to go to the club or the next party to start dancing? Sometimes it’s just about putting the tunes on in your room and dancing your own heart out. Dancing is a great form of exercise! Not only does it burn off calories but it can also increase muscle strength and stamina, improve flexibility, reduce depression, and so much more!

    Take the stairs at work

    How often do you opt for the elevator or escalator instead of taking the stairs? Stair climbing is such a great way to get the heart rate up! Whether it’s in your office building, condo, or anywhere else..taking the stairs is a fantastic way to add in some extra movement.

    Do some squats or lunges while watching TV

    Is Netflix or tuning into your favorite show a non-negotiable for you? Well, why not break out in a little sweat during that time? Instead of sitting on the couch for the entire duration of the show, you can challenge yourself to watch while doing some squats or lunges. 

    Get an under the desk treadmill

    Did you know that more and more people who work remotely are setting up a treadmill work station? It might sound a little silly at first but it’s actually a really cool way to move while you work! One great way to incorporate the treadmill is to just walk during your meetings. It might take some time to get used to but if you work by your computer all day and already have a standing desk, this could be something beneficial to try out. We recommend checking out this article by Garage Gym Reviews for even more information on it: garagegymreviews.com

    Getting in more movement doesn’t have to be a jarring task, the whole point is that you should have more fun with it. By taking short moments throughout the day to sneak in some time to move, it will add up to feeling great in a big way! 

    Do you have a favorite way to move your body? Let us know in our comments what other tips have worked for you!

     

  • 5 Great Stress Management Techniques!

    5 Great Stress Management Techniques!

    April is stress awareness month! The perfect time to reset & reflect on ways to better manage and deal with daily stressors that impact so many of us. Stress is unavoidable, whether it’s a deadline at work, financial concerns, or family drama, we all deal with stress every now and again. The point isn’t to completely eliminate stress, it’s to learn how to manage it. 

    In this article we are going to breakdown 5 excellent stress management techniques so you know how to take care of yourself, even when challenges arise!

    UNPLUG:

    So many of us work office jobs that require staring at a screen for most of the day. If it’s not always staring at a screen then it’s being in and out of meetings, and using our brain power for 8 hours or more! Not to mention, a long and tiring commute that can come along with work. A lot of this can put stress on the eyes and mind. One of the best things you can do is unplug for a few hours a day. 

    When you get home from work, try to put your phone away and truly relax. Make a good meal, light a candle, take a bath, read a good book, or spend time with loved ones. These are excellent ways to give yourself the break you deserve.

    MOVEMENT 

    Exercise doesn’t just benefit the body, it benefits the brain too! Moving your body pumps up endorphins which are the brain’s feel-good neurotransmitter. Many people report changes in their mood, tension in the body, and better sleep. 

    Some of the best stress-busting activities include: yoga, walking, pilates, running, kick boxing, and tai chi.

    NUTRITION 

    When we’re stressed, many of us reach for junk food as comfort food. Things like sugar, fried foods, and carbohydrates might provide pleasure in the short-term, but definitely leave the body feeling more lethargic in the long-term. Some of the best foods to eat for stress are whole foods that contain abundant amounts of vitamins, minerals, and nutrients. 

    Leafy greens, fatty fish, berries, oysters, and even dark chocolate contain essential nutrients to help brain health and the body. 

    TALK IT OUT

    Keeping things bottled up is never a good idea. It’s amazing what leaning on a friend, partner, or family can do for stress levels. Talking things out makes such a difference because it means you no longer have to carry the weight and burden yourself. 

    If your stress and anxiety seems out of control, speaking with a licensed professional can also be a good idea. One amazing website where you can find therapy at a lower cost is BetterHelp. This website offers a number of therapists based on what your needs are. 

    MEDITATION

    Quieting the mind is one of the greatest tools that we can learn. Meditation is one of the best ways to do this. Although it can be a challenge to sit still and focus on breathing, it’s a skill that takes time to practice and definitely pays off. Guided meditations are one of the best ways to help with stress and so many of them are available on an app called Insight Timer! 

    Practice these stress management tips with consistency and you’ll be sure to notice a difference in how you respond to external factors. Your body is always trying to look out for you by giving you signs, if you feel chronic stress, chances are you should really slow down. Take care of yourself because you deserve it!

     

  • What is Exercise Snacking?

    What is Exercise Snacking?

    From reading the title of this blog post, you might just be thinking, “does this actually mean I can have a snack while I am working out? I’m in!”

    Well, we are sorry to disappoint but there is actually no eating involved in this concept of exercise. This fitness trend involves a short bursts of movement that gets the blood pumping and you can integrate into your daily life.

    It’s a great alternative to blocking out a large chunk of your day travelling to the gym, working out, and then heading home. You can partake in exercise snacking throughout your day at home or at the office (if it allows). Keep on reading to learn just how easy and effective this can be!

    What are the benefits of moving your body and working out?

    According to the Bureau of Labor Statistics, only 19.3% of the US population was engaged in sports or exercising everyday in the year 2019.* (citation below)

    That number is quite small in comparison to how important exercise is in our daily lives. Movement is not only important for our overall physical health, but also our mental health.

    Here are just some of the many benefits that daily exercise provides:

    • It improves your memory and cognitive functioning
    • Controls weight
    • Combats a plethora of health conditions
    • Improves your mood
    • Can improve sex life
    • Can improve sleep
    • Boosts energy

    We should move our body not only because it helps us tone up physically, but also because it makes us feel so much better! 

    What is exercise snacking?

    Exercise snacking was birthed from research coming out of HIIT training (high intensity interval training). This form of high intensity training involves pushing yourself to the maximum with intervals of rest in between.

    Research has found that these active breaks can actually be spaced out throughout the day! The beauty of practicing exercise snacking is that it doesn’t even involve fancy equipment or heading over to the gym. Exercise snacking could look like climbing three flights of stairs three times a day, or walking for 2 minutes every 20 minutes!

    The point of exercise snacking is to increase your heart rate. You can do any of this movement in your regular clothes, some great examples include jumping jacks on the spot, 10-15 walking lunges, dancing to your favorite song, taking the stairs, or squatting while you’re waiting for your lunch to warm up in the microwave. 

    Not only can exercise snacking eliminate the problem of sitting for too long, but it can also boost productivity, energy, and support metabolic health. A great way to get started is by getting your coworkers involved or making an effort to do some movement during your lunch break and any other breaks you get during your work day. 

    Many of us think that fitness and exercise needs to look a certain way like going to the gym for an hour or jogging outside, the truth is that it doesn’t need to! By making the time to take short breaks of movement throughout the day, you’re still reaping the benefits of exercise. Try it out for a couple of weeks and notice how you feel! It might just become apart of your lifestyle.

    Sources

    1. “Physical Activity – Statistics & Facts.” Statista, 28 March 2023, https://www.statista.com/topics/1749/physical-activity/#topicOverview. Accessed 19 April 2023.

     

  • Spring Clean Your Mind, Body, and Soul

    Spring Clean Your Mind, Body, and Soul

    Springtime is on the horizon and so many of us are feeling ready for a brand new season and a fresh start. Around the globe, the term “spring cleaning” is one that many of us are familiar with. It is with the onset of spring that we begin to declutter our homes, organize our cabinets, and dust the nooks and crannies that we didn’t get around to in the winter. Some researchers actually trace the origin of spring cleaning back to traditions that took place Persian new year, also known as Nowruz, which falls on the first day of spring. House cleaning or “shaking of the house,” is a Nowruz tradition that continues to be upheld today. Spring cleaning, purchasing a new wardrobe, and buying flowers are all things that are done in the weeks and days leading up to Nowruz as preparation. While spring cleaning our homes is something that we should all take advantage of as the weather gets warmer and the days get longer, it’s also a great opportunity to reevaluate and spring clean our lives.

    Significance of springtime:

    Depending on where you live in the world, springtime might not make a huge difference in the weather you have throughout the year or impact any of the wildlife and nature that surrounds you. For those who do live in colder and snowier parts of the world, spring is a time that feels like new life begins. The animals start coming out, the birds start chirping, the ice and snow begin to melt, flowers begin to bloom, and the environment around us drastically changes. While all of this is happening around us it’s no coincidence that in turn, we feel transformed on the inside. Spring is a time of the year when we can truly begin to feel alive again, awakening to our creativity and blooming into a newer version of ourselves.

    In this blog, we are going to talk about some of the ways you can spring clean your mind, body, and soul. Decluttering from the inside out will give you the chance to prioritize, focus, and give love to the things that mean the most to you. 

    Eat more vegetables, greens, and fresh fruit

    During the wintertime, we tend to gravitate towards comfort foods. When it’s cold outside we often want foods that are warming and make our bellies full and our souls feel happy. While there is nothing inherently wrong with having comfort foods all year round, there is something to be said about shifting our diet as the seasons change. When spring comes along, things start to feel more fresh and light outside, in turn, this reflects the way many of us feel like eating. The good thing about eating more fresh fruits and vegetables is that you don’t need to compromise on taste. There are so many incredible ways you can enjoy more greens, veggies, and fresh fruit in your diet by following simple recipes.

    Here are a few springtime recipes you can try and enjoy to feel energized and amazing:

    Coconut Thai Green Curry Soup

    Spring Minestrone

    Grilled Vegetable Salad with Poppy Seed Dressing

    Super Mint Green Smoothie

    Reevaluate the relationships in your life

    The people within your immediate circle will either add value to your life or keep you feeling weighed down. Are there relationships in your life that you have found to be more work and struggle than they have been ease, fun, and joy? This might be the right time to reflect on which relationships you should hold closest to you and which you can keep at a loving distance. Your environment and who you associate yourself with on a daily basis have a direct correlation with how you feel. It’s important to take note of the conversations and friends that seem to constantly drain you rather than uplift you.

    Walk more and get some fresh air

    After spring equinox the days start brighter and longer, which is a perfect time to go outside and get some fresh air. Naturally, we are more cooped up during the winter season because the weather is colder and the days are shorter. Spring grants us the lovely opportunity to take advantage of fresh air and mild days. Just getting outside and walking has so many incredible benefits such as reducing stress, boosting the immune system, burning fat, regulating blood pressure, and so much more! 

    Open the windows, let the breeze in

    There’s nothing like being able to open your windows and let the breeze into your home after having them closed shut throughout the wintertime. Opening up the windows of your home and in your vehicle is the perfect way to embrace a new season and feel refreshed. We highly recommend taking some time on a weekend to clean your home, put on your favorite tunes, and open up the windows. Trust us, the inside of your home will feel brand new!

    Bring life to your home

    As new life starts to emerge outdoors with flowers blooming and plants growing, it’s a great chance to bring some new life into your own home. One way you can spring clean your home and feel more cheerful is to buy yourself some flowers and plants. Not only will it make you smile to see lovely colors and growth around your home, but it will also give you the important task of taking care of flowers and plants, which is very rewarding and mindful. Multiple studies have shown that plants actually help make you feel happier and healthier, and even contribute to decreasing anxiety.

    Connect with people in person

    Depending on where you live in the world, COVID-19 restrictions are beginning to ease and more things are starting to open up again. Many of us have missed in-person social connections for quite a while and this spring will be the perfect time to start getting out there and connecting again. Plan some picnics, walks in the park with friends, join a local yoga class, or do something that allows you to be more social again. This will not only give you a sense of community but it’s bound to increase your mood and make you feel great. 

    We hope that these lifestyle spring cleaning tips will help your mind, body, and soul feel refreshed and ready to step into a new version of yourself. We’ve all been through a lot in the past couple of years and so many of us have put self-love and self-care on the backburner. Doing these small things should definitely make a difference in how you feel about yourself and how you feel in general!