Wellness Works (10/18/17): Share Your Feelings, Our Five-Minute Workout and Mmmm … Muffins

Welcome to Wellness Works!

As a nutrition and fitness professional, I’ve created this series to help you achieve a healthful balance between your mind, your body and your fuel. I’ll offer up tips and strategies for mental, physical and nutritional alignment. The way I see it, when those three systems are ready and raring to go, you’ll run your business better than ever!

This week’s hot topics: the power of sharing, five-minute moves and mmmm… muffins.

Your mind

In the past two months, our country has faced a heart-wrenching series of natural and manmade tragedies. At times like these, it’s okay to let yourself feel vulnerable. In fact, it’s important for your mental, emotional and even physical health to share your feelings, anxieties and fears with trusted friends or family. Even though it might be uncomfortable, it’s also totally okay to ask for, and accept, help from others.

On a personal note, I grew up in Napa County and live in Sonoma County, so staying positive during the past week and a half of raging wildfires has been difficult, to say the least. However, one source of bright light during these very dark days is seeing my strong community work together despite immense loss. For that, and for a lot more besides, I’m deeply grateful.

Balance booster:

Take time each day to write down your thoughts and feelings. If it’s helpful, officially schedule a time each day (or evening) for a regular check-in with yourself.

Your body

Time to move! You’ve got five minutes before your next call. Instead of continuing to sit and check Facebook, stand up and do the following movements for one minute each:

• Jumping Jacks
• Modification: step from side to side instead of jumping.
• Arm circles
• Extend your arms straight out from your side so your body is in a “T” position. Stretch your arms long through the very tips of your fingers. Make small circles and be warned: arms get heavy quick!
• High-knee marches
• Hold onto a chair for support if needed as your march in place with exaggerated knee lifts. This move will increase your heart rate and improve your balance.
• Heel raisers
• Lift and lower your heels slowly and with control. If you want, grab a chair for support as you focus on your foot and ankle mobility.
• Skipping
• Skip in place or around your house. This exercise will raise your heart rate and put a smile on your face!

Balance booster:

Can you get outside to practice these moves? Just do it! A few deep breaths of fresh air will help feel energized, refreshed and ready to focus on the tasks ahead.

Your fuel

My gym community has been participating in a lifestyle/diet/exercise challenge for the past month. One of my goals has been to be grain-free for the entire challenge. In order to curb my cravings and not get bored with a restricted diet, I’ve been trying out some new recipes. These grain free blueberry muffins are a new favorite!

Balance booster:

These yummy muffins are grain-free, but they’re still a treat. One way to limit your intake? Consider them a weekend-only indulgence!

Before you go

QB Community members, I am so excited to share my love and passion for all things wellness! If you have questions about your mind, your body and your fuel, please ask in the comments below. I’ll do my best to answer all your burning questions in an upcoming Wellness Works post.