Reboot & Energize in 5 Minutes

OK, get up out of your chair right now!

Actually… you can start this sitting down if you need to. It’s up to you!

Either way, what you’re about to do is going to be fun. And in 5 minutes, you’re going to reboot your system for more energy than you have right now. Sound good?

“Angela, what are you talking about?”

I’m talking about 5 simple, short moves to do right this minute that will clear your mind, wake your body up, give you more energy and reboot your system.

Need proof? You’ll have it in 5 minutes. Don’t give yourself time to think about it… just do it, and you’ll see what I mean!

Oh, and grab a watch or timer (or just count to yourself). Here we go!

Angela’s 5 Minute Energy Reboot

First Minute: Jog in Place

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I like to call this the Standing Trot. That’s because a trot is easy, and that’s the point — you shouldn’t be overdoing it.

If you’re getting hot, it’s not a trot.

We’re waking ourselves up, not wearing ourselves out! Just a nice, easy trot for 1 minute. That’s the ticket.

Modification: You don’t even have to stand!

Do it seated. Move your legs and arms like you’re running while seated upright in a chair. If you feel silly while doing this, just keep going anyway.  Have a chuckle about it if you need to. Heck, I do all the time!

Alright, when the clock strikes one minute, let’s hop into the second energy-reboot move!

Second Minute: Classic Crunches

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If your abs are stronger, you’ll stay young longer.

A strong core is essential to maintaining mobility and eliminating back pain.

Lay on your back with your spine straight and your knees bent and focus on lifting your head and shoulders up with your abs — you don’t need to sit all the way up.

Modification: If regular crunches bother your back, try a supported crunch instead…just rest your calves on a chair or bench with your knees bent at a 90 degree angle. Do crunches in this position to ease pressure on your spine.

Alright, two minutes down!

Now, on to the next energy-reboot move.

There were only two exercises you needed to do if you wanted to work all your muscle groups: 1) Pushups or planks; 2) Squats.

And these are your next two moves…

Third Minute: Simple Plank

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Planks are great because they engage all your muscles at once… yet don’t require any movement!

To do a plank, simply get into a “push up” position (top of the push up) and hold it. Keep your back straight, abs pulled in, hands directly below the shoulders, arms straight.

DON’T WORRY: It is very normal not to be able to hold a plank for a full minute without stopping. So, take several breaks if you need them! Again, we’re just recharging here.

Modification: If you need to take some weight off, lower your knees to the ground. Just make sure to keep your upper body engaged and straight.

 

This was the famous healthy and exercise icon Jack LaLanne’s #1 favorite exercise: squats.

Fourth Minute: Essential Squats

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I do squats every morning and every night to strengthening my lower body & core at the same time.

Here’s how to do squats the right way:

Stand with your feet a little wider than hips distance apart, parallel to one another. Inhale, engage your abs, and slowly bend your knees – keeping your chest forward and head lifted.

Bend as deeply as your mobility will allow, then return to standing by engaging your glutes. Do as many repetitions as you can in one minute, focusing on keeping your legs parallel and your abs engaged the whole time!

Alright, 4 minutes gone! Last minute…

Fifth Minute: Meditation

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You thought it was going to be another move, didn’t you? Nope!

You’re done moving…  so let’s bring your heart rate back down.  Now that your body and brain are awake, it’s time to sweep away the mental clutter.

And don’t skip this step. It is vital to reboot your mind and body!

Start by either sitting straight or lying on your back, and focus on breathing in deeply… and breathing out and releasing. You’re relaxing your body with each exhale…

Whenever your mind starts to wander… let the thought go and focus back on your breath.  After a minute, you’ll be refreshed, alert, and energized…

Alright, 5 minutes up! How do you feel? Clearer? Awake?

Welcome back to the land of the alert. Your reboot is complete. I hope you had fun.

Use this routine any time you need to reboot and boost your energy. I know I do!

And stay tuned to this Newsletter/Blog for plenty more handy day-to-day tricks like this. You can visit my website for a look at other programs I offer to help you get the maximum benefits of health and wellness. Join me by visiting www.AngelaSidlo.com or www.reflexology-works.com 

Looking to see you SHINE…

Healthy Eating on the Go

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How to fuel your body for better health and more energy 

even when you have a crazy busy schedule.

One of the biggest struggles that most people face today is a hectic schedule, especially during the holiday season.

We’re so busy that it makes eating healthy a real challenge. Quick and convenient foods end up taking the place of healthy, nourishing food when we’re on the go, go, go all the time.  These less-than-ideal food choices put us on the hamster wheel of experiencing low energy, weight gain, and potential health problems.

What if I told you it didn’t have to be this way? You don’t have to be a slave to your schedule and resort to fast food or processed foods on a regular basis.

It’s possible to eat healthy foods, even with a jam-packed schedule. It just requires a little bit of pre-planning to ensure success. You’ll feel better, have more energy, and your waistline will thank you too.

When you start fueling your body with healthier choices, you’ll probably also find that you don’t have that 3 PM slump or need that afternoon caffeine boost. (These are a couple of added benefits many of my clients experience, and they’re always pleasantly surprised).

I’ve included a list of healthy snack ideas to get you started, so keep reading.

Eating Healthy When You’re Not Home

There are plenty of circumstances that will take you away from home, and make it more challenging to eat healthy food. Take the time to plan ahead and you can relax knowing that you won’t be derailing your healthy living efforts by consuming empty calories that only make you hungry again a short time later.

Daily Errands and/or Kid’s Activities

Most of us spend several hours in our vehicles every week running errands, stuck in traffic or shuttling kids back and forth between activities. If we don’t plan ahead, it is easy to fall into the trap of swinging through the closest drive through when you (or your family) are hungry.

Don’t wait until the point that you’re starving to make food choices, as this will almost always lead to bad decisions. Instead, plan ahead, so you don’t have to rely on your willpower alone to keep you on track. Pack easy to carry healthy snacks, and keep them in either your purse or your vehicle. This way you always have healthy choices right at your fingertips.

Road Trips

Just because you’re on vacation, doesn’t mean you should take a total hiatus from your health goals. You can still live a healthy lifestyle on road trips by packing healthy foods to eat in the car. You can pack a cooler to keep handy so you have easy access to snacks while on the road. If you’re planning on stopping at rest areas along the way, pack a nutritious picnic lunch to eat before you head back out on the next leg of your trip.

Airports

Even though you can’t pack liquids in your carry-on bag, there are still plenty of options for what you can bring. You can pack wrapped whole food snack bars, nuts, seeds or even pieces of fruit in your personal items bag. With a little creative planning, you can keep your nutrition on track, and save yourself a bundle of money you would have otherwise spent on pricey (and often unhealthy) airport food and snacks.

Foods That Are Easy to Pack

The following items are all easy to prepare, and convenient to take on the go. Feel free to experiment, and find out which snacks best fit your preference and lifestyle. Mix and match options to see what works for you.  Be sure to keep any perishable foods in a cooler or use an ice pack.

  • Baby carrots and cucumber slices with hummus
  • Sliced or whole apples with nut butter or sun butter
  • Clementine or mandarin oranges
  • Grapes
  • Sliced or whole pears
  • Smoothie (if you plan to drink it within 30 mins or so)
  • Nuts and raisins (you can make your own trail mix)
  • Pumpkin seeds (pepitas) and/or sunflower seeds
  • Whole Food Snack Bars (such as Larabar)
  • Sandwiches or wraps
  • String cheese or cheese cubes
  • High quality beef jerky
  • Cut-up rotisserie chicken (keep cool with an ice pack)
  • Hard boiled eggs

Make the Most of Technology

Almost everyone has a smartphone with them at any given time. You can use this readily available technology to your advantage. Keep your food choices healthy when you’re on the go by utilizing apps that make healthy living easier.

“Healthy Out” is a handy app to keep your nutrition on track when eating out. You can search by tags like meals under 500 calories, paleo, heart healthy, and more. Download the app for iOS or Android to find restaurant meals that fit your needs.

If anyone in your family is gluten intolerant, it may be a challenge to find restaurants that serve gluten-free meals. You can use the app called “Find Me Gluten Free” to help find restaurants with gluten free offerings in your vicinity.

Make Midweek Meals Easy

Just because you have had a busy day doesn’t mean you have to resort to fast food or processed foods for dinner. With a little forethought, you can make sure your family has healthy meals ready to go when you walk in the door.

With the advent of Pinterest, you now have thousands of healthy crockpot meal ideas available for free. Do a quick search and see what recipes may interest you and your family. If you prep everything the night before, or even earlier in the morning, you can come home to a delicious home-cooked meal that is ready to serve.

Other helpful website for crockpot recipe ideas is Allrecipes.com and Myrecipes.com

TIME SAVER TIP:  Cook Once, Eat Twice! Batch cook and plan for leftovers. When you do have time to cook, simply double the recipe and set the extras aside to use later in the week on a particularly busy day. It takes very little extra effort to double the recipe, and you will reap the benefits of time savings later in the week.

Make Healthy Eating Strategies Work for You

Even with a busy schedule, you can still make sure that you are eating healthy, nutritious meals. By putting in a little bit planning, you can ensure that you and your family enjoy healthy foods that support your lifestyle and your goals.

You can do this!  Let me know if I can help.

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Hi, I’m Angela Sidlo, an Integrative Nutrition Certified Health Coach. I’m also a Certified Reflexologist and Holistic Aromatherapist with a thriving practice on the Oregon Coast. My commitment to helping you reach your health and wellness goals is what my business is all about. Please feel free to contact me about a program tailored to your specific needs and goals. email: angela.sidlo@gmail.com Websites: www.AngelaSidlo.com or www.reflexology-works.com I look forward to working with you.