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Health & Vitality Tips from Voci Health

The Magic of Micro-Workouts

The Magic of Micro-Workouts 150 150 Voci Health
Micro-Workouts
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You’re home.
You’re sitting in front of a screen…a lot.

And even though it seems like getting a workout in would be convenient and a good break, you just can’t seem to find a solid hour in your day.
Well you don’t have to.

You can exercise just a little bit at a time throughout your day and accomplish quite a lot. It’s called Micro-Workouts and with it you can:

  • Actually move more throughout the day.
  • Make your workouts easier, yet equally as effective.
  • End up exercising alot.

Here’s how it works:

  • Pick a trigger. This is the key! Select a workout tool (like soup cans, a chair, a towel, a yoga mat, or a dumbbell) and place it somewhere in your home that you pass often.
  • Pick an exercise. Choose a movement (or two) that gets your whole body involved and that doesn’t require a warm up. Something like a push-up, lunges, or squats.
  • Pick a routine. Set a small number of reps and sets as your goal. Just enough to get you moving. You’re not trying to burn yourself out between phone calls.
  • Pick it up. Now, every time you pass your trigger, do your brief routine and then continue on with what you were doing.

By the end of the day, you will actually have done several hundred reps and not even feel like it. But they add up and boy do they count!

Switch it up day to day and have fun with it.

This method of micro-workouts comes from fitness expert and former Navy SEAL, Craig Weller of Precision Nutrition. More Details

 


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Have questions about maintaining good nutrition, movement, or mindset these days? Contact Voci Health Works with your questions. No need to be a client.


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Self Care Cheat Sheet

Self Care Cheat Sheet 150 150 Voci Health

Looking for some ways to keep up your energy, lower your stress, and just plain hold on to your sanity?

Download the Self Care Cheat Sheet from the American College of Lifestyle Medicine for some quick tips ranging from nutrition to movement to emotional health and much more.

Self Care Cheat SheetClick to Download PDF


 

Staying at home? Stay healthy with expert coaching, resources, and support. Healthy at Home is my new program that combines the most effective strategies in Health Coaching with the convenience and simplicity you need right now.

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Have questions about maintaining good nutrition, movement, or mindset these days? Contact Voci Health Works with your questions. No need to be a client.


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Easy Peasy Pantry Protein Bars

Easy Peasy Pantry Protein Bars 150 150 Voci Health

Looking for something sweet and healthy…and an activity?

Here’s a super easy recipe (adapted from Dr. Sears) for making your own protein bars. They’re full of good things, but you can still just call them candy bars if you’d like.

Ingredients

  • 1 cup of your favorite protein powder
  • 2 cups oats or granola (or even a low/no-sugar cereal)
  • 1/2 cup your favorite chopped nuts
  • 1/2 cup raisins or dried cranberries (if you have them)
  • 1 cup maple syrup
  • 1 cup of your favorite nut butter (preferably natural/no-sugar)

Directions

  1. In a large bowl, stir together the dry ingredients
  2. Add the wet ingredients, stir to combine thoroughly (you’ll get a bit of a workout here)
  3. Press mixture into 9 x 13 pan
  4. Cover pan
  5. Refrigerate for at least 1 hour
  6. When mixture is solid, cut into bars of any shape and size
  7. Keep bars refrigerated

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Have questions about maintaining good nutrition, movement, or mindset these days? Contact Voci Health Works with your questions. No need to be a client.


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5 Energy Boosting Foods for Your Pantry

5 Energy Boosting Foods for Your Pantry 150 150 Voci Health

Whether you’re taking socially distanced trips to the grocery store or getting food delivered, you’ll be restocking your pantry while you’re staying at home.

And all that time at home may just drain some of your usual energy and vitality. So here’s a short list of items to keep in stock–with slow burning carbs and other vitamins and minerals–to keep your engine going.

???? Bananas – Vitamin B6 and Potassium
???? Sweet Potatoes – Fiber and Slow-Release Carbs
???? Oatmeal – Beta-Glucan Fiber which shows glucose absorption
???? Green Tea – Caffeine slowed down by L-theanine
???? Spinach – Iron and Vitamin C


Staying at home? Stay healthy with expert coaching, resources, and support. Healthy at Home is my new program that combines the most effective strategies in Health Coaching with the convenience and simplicity you need right now.

Discover Healthy at Home Contactless Coaching


Have questions about maintaining good nutrition, movement, or mindset these days? Contact Voci Health Works with your questions. No need to be a client.


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Focus on What You Can Control

Focus on What You Can Control 150 150 Voci Health
Things I can Control

 

Feeling anxious?  Take 10 minutes to make a list of the things that you can control. Use this to reframe your situation. Use it as a to-do list, create a mantra from it, or simply use it to spark gratitude. By focusing on what you can control you can boost your mood, alleviate stress, and enhance your connections with others.

Here are some ideas to start your list:

  • My breath
  • My self-talk
  • Being grateful
  • My exercise
  • My sleeping habits
  • My eating habits
  • What I read
  • What I watch
  • What I post
  • When I ask for help
  • What I learn

Have questions about maintaining good nutrition, movement, or mindset these days? Contact Voci Health Works with your questions. No need to be a client.

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3 Healthy Eating Habits for Staying at Home

3 Healthy Eating Habits for Staying at Home 150 150 Voci Health

Home

If you’re staying at home now, you may be experiencing stress and anxiety which can interrupt any healthy eating habits you may normally practice.

Remember that healthy eating can improve your mood, your energy, and your immunity. Here are three simple habits that will provide a sustainable foundation for better nutrition at home.

Plate it! – Being so close to the kitchen, you may be snacking to take a break, recharge, or even as solace. Instead of eating from say a bag of chips, put a reasonable portion on a plate (or in a bowl), close up the bag, and then have your snack. This simple act of portion control will help you manage your energy intake.

Cook Your Commute – Cooking at home is always a very healthy activity no matter what the circumstances, and you many not have had the time when you were going into an office.  But now you have that commute time available, so use it to cook…breakfast and dinner.  It’ll get you moving, give you an opportunity to make healthy meals, and can be really fun.

Let’s Do Lunch – Make a lunch date whenever possible—either with your family or virtually with friends. It’s a good way to make sure you’re maintaining connection and it ensure’s that you’re stopping whatever you’re doing to eat, which is the healthiest way to eat any meal.

Have questions about maintaining good nutrition, movement, or mindset these days? Contact Voci Health Works with your questions. No need to be a client.

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