by Christina Della Rocca, n.d | Fitness, General Health, Peak Sante
I want to talk about a “feel-good” topic that’s finally becoming a mainstream trend.
It’s BODY POSITIVITY … which basically means loving your body right this very minute – without any ifs, ands, or buts.
Because, frankly, your body is a miracle!
It deserves your care and respect because it works so hard to support you each and every day.
And one of the BEST things you can do to show your body that love and support is to MOVE it – regularly and intentionally. That’s why this month we’re taking a deep dive into all the wonders of MOVEMENT and how it impacts pretty much EVERY aspect of your life!
When you exercise regularly, your body just plain FEELS and FUNCTIONS better from the inside out.
BONUS: You do NOT have to spend hours a week working out to get these payoffs.
Here’s a list of just some of the many benefits:
- A longer life because you are less likely to die early from chronic disease.
- Less risk of heart disease, metabolic syndrome, type 2 diabetes, and some cancers (including colon, breast, lung, and uterine).
- Better mood, less stress and anxiety, and improved mental health.
- Improved brain health (both the structure AND how it functions).
- Stronger bones and muscles.
- Better sleep (both quality and quantity).
- More satisfying sex life.
- Lower risk of falling down.
- Improved weight control.
- Easier time quitting smoking.
Doesn’t your amazing body deserve all that!? (ANSWER: Yes it does!)
I’ve got a LOT of great info coming your way over the next of weeks, including the answers to some of my most-asked questions!
But I have a question for YOU first: What is your biggest fitness, movement, health and/or wellness related goal right now? Email me back and let me know! Or better yet, let’s talk in the Facebook Group!
Make it an amazing day,
PS: If you’re looking for guidance with your health/fitness goals, check out www.peaksante.com/services
by Christina Della Rocca, n.d | Fitness, Peak Sante
This month we’re taking a deep dive into a BILLION-dollar topic. No, that is not a typo!
It’s all about staying healthy as you age.
This year, across the world people will spend $62 billion on anti-aging efforts.
That’s one of those numbers that is so big, it’s hard to imagine, am I right?
But imagine this: you don’t have to break the bank in order to be healthy at EVERY age.
Your health & wellness is like your retirement account.
The consistent investments you make NOW – by eating a healthy diet, working out regularly, taking care of your skin/eyes/teeth, not smoking, etc. – pay off big-time deep into the future!
And the BEST part is, it’s never too late to start making those investments in your personal wellness account.
Working out creates a strong base of muscle (and bone!) that will keep you strong as you get older … plus of course, it keeps your heart & body healthy!
- Getting 7-8 hours of sleep a night builds a healthier and more focused brain.
- Finding ways to manage stress keeps your brain and body happy.
- Eating healthy foods floods your body with the nutrients it needs to function optimally.
- Building a social network keeps you feeling connected, which has a direct link to your feelings of wellness and well-being.
- And so much more!
This means the workout plan you are following TODAY has the potential to pay off decades from now, and your decision to choose an apple vs. a cookie for your afternoon snack will, too!
It’s all about being CONSISTENT with small, good-for-you actions.
Here’s a challenge for you:
Come up with THREE actions you can commit to this month that can help you feel better NOW – and into the future!
Some ideas:
- Taking a walk after lunch
- Ditching the sugary creamer in your morning coffee
- Swapping your soda for water
- Incorporating 2 resistance training workouts a week starting this week
Basically: What can you do TODAY that your FUTURE YOU will thank you for? Let us know in the the community forum!
Let me know!
Make it an amazing day
by Christina Della Rocca, n.d | Fitness, Peak Sante
A little over a year ago, something happened that stalled a LOT of people’s results. Yes, it had to do with the lockdown …. but I’m not talking about all the stress-related eating/cooking/baking that happened.
The “something” is a LACK OF DAILY MOVEMENT.
Most of us moved a lot less (and maybe still are). We walked less, stood less, and sometimes even showered less (lol). All of this regular daily movement is a surprising factor in 1) getting results, 2) keeping those results coming, and 3) maintaining your results. It is responsible for burning a significant amount of fuel each day!
I’ve got some solutions for you…
First, some background: When it comes to your calorie burn, it can be broken down into three major categories.
- BMR (basal metabolic rate) – the calories your body burns at rest, to keep you alive. This makes up about 60%-70% of your total daily burn.
- TEF (thermic effect of food) – the calories your body burns converting food to fuel. This totals about 10% of your daily burn.
- TEPA (thermic effect of physical activity) – This actually is broken into two categories: the calories you burn working out, and those that you burn while doing other daily activities – walking to the mailbox, washing dishes, engaging in hobbies, etc. This category accounts for between 10%-30% of your daily burn.
You’ll notice the last one (TEPA) encompasses a wide range! Working out helps boost that number, but so does being active in general.
For example, cranking out a 45-minute workout is GREAT! It definitely can help. But if you burn 400 calories and then sit down for the rest of the day, your overall burn won’t be very high.
PLUS … when you sit a lot, your body releases less of an important enzyme (lipoprotein lipase) that helps your body convert fat to fuel.
So, what can you do?
- Track your steps with a fitness tracker and try to get AT LEAST 5,000 a day.
- Set a timer to get up every 30 minutes to walk around for a few minutes or do chores around the house (if you’re working from home).
- Make it a point to get outside for a lunchtime walk.
- Take a 15-minute break (mid-morning & mid-afternoon) and do some light movement.
- When you do household chores, pretend your mother-in-law/nosy neighbor is coming over in 10 minutes. Work fast & furiously! Turn on some music to help keep your energy up.
- Take time every day to engage with your kids/pet/roommate/partner – chances are they also have been less active. Go for a walk, play ping pong or an active video game, throw a ball … it doesn’t matter as long as you’re MOVING.
- Look for opportunities to move your body!
At first, this can take some effort, but before long it will become a habit and you’ll notice more pep in your step AND you’ll be back to burning your pre-lockdown numbers again.
REMEMBER: It’s the little things you do consistently over time that give you the best results!
If you’re ready to make a real difference in your fitness/wellness, check out my Private Facebook Group “Natural Solutions for Peak Wellness“
REFERENCES:
www.acefitness.org/education-and-resources/lifestyle/blog/6852/6-things-to-know-about-non-exercise-activity-thermogenesis/
by Christina Della Rocca, n.d | Dieting, Digestion, Fitness, General Health, Mindset, Peak Sante
Did you know that 90% of us don’t get enough vegetables every day?
90%! Pretty shocking, right?
According to the Canada Food Guide and the USDA, most of us need between 2 and 4 cups a day (based on activity level, gender, mass, ect…), and these numbers are conservative according to some medical professionals and nutritionists!
But the truth is, most people don’t sit down to eat a big bowl of veggies every day. They usually end up as an afterthought in a side dish, at best.
This is why sneaking veggies into your meals (including BREAKFAST) is such a great idea! It’s a pain- and bother-free way to get more of them into your diet.
I know this tip might fall into the category “I know, but I don’t do it very often.”
Consider this your reminder that it’s time to START! 🙂
I have some ideas to get you going.
6 Easy Ways to Add Veggies to Your Breakfast
- Stir spinach or kale or any other green into your eggs – or blend them into a smoothie
- Shred zucchini or carrots into overnight oats or chia pudding – or stir them into your oats while they cook (surprisingly yum!)
- Make a big batch of veggie hash (basically sauté a bunch of veggies together) ahead of time, and when it’s time to eat, heat it up and add a poached egg or browned tofu on top.
- Add cauliflower or beets to a smoothie.
- Top your avocado toast with some tomatoes or salsa (yes, salsa counts!).
- Make a grain bowl with leftover quinoa or whole rice and stir in some spinach, broccoli, bok choy, or leftover grilled veggies like peppers and zucchini, and top it off with some cheese (my go to is goat cheese) while you heat it up. This will keep you feeling full for hours!
Your assignment: Sneak some veggies into your breakfast on 2 days this week.
You don’t have to overhaul your entire lifestyle to feel healthier and more energized fast.
It really IS about making small changes over time that you can actually live with!
We’re all about creating REAL sustainable transformation and change!
Post a pic of your 2 Veggie Filled Breakfasts in the Natural Solutions for Peak Wellness Facebook Group! Let’s share so we can all get ideas!
Committed to your Success,
Christina
by Christina Della Rocca, n.d | Dieting, Digestion, Fitness, General Health, Mindset, Peak Sante
Quick Question: Did you eat breakfast this morning? Of all the meals we eat, breakfast gets the least respect.
Here’s what I’m talking about:
1 – Breakfast is the most skipped meal. As many as 25% of us skip it every day!
2 – It’s often an afterthought – or even seen as being a problem!
3 – When we do eat it, we want something that’s fast and requires no/little effort.
4 – And it’s even better if we can eat (or drink) our breakfast on the run.
The fact is, there are a LOT of studies investigating whether we even need to eat breakfast in the first place.
However, many of those studies have linked eating breakfast to being healthier.
People who eat breakfast tend to have:
- Lower levels of LDL (“bad”) cholesterol,
- Less risk of getting diabetes, heart disease, or being overweight.
- Better memory and concentration.
But the fact is, researchers don’t know whether all of that is caused by eating breakfast – or whether people who eat breakfast tend to have healthier habits.
Either way, that’s a solid enough reason to eat breakfast! It sets the tone for your entire day.
Remember: It’s the small things that we do every day that add up to big results.
What did YOU have for breakfast this morning!?
I had a bowl of cooked oats, topped with walnut crumbles, ground flaxseed, fresh blueberries, and maple syrup. One of my favorite GO TO cold weather breakfasts option. And a half-caf cappuccino made with toasted almond-coconut milk and a dash of raw cocoa powder, stevia, and cinnamon. YUM!
Lots more good stuff to come … stay posted!
Post a pic of what you had for breakfast in the Natural Solutions for Peak Wellness Facebook Group! We love to see what other people eat!
by Christina Della Rocca, n.d | Dieting, Digestion, Fitness, General Health, Mindset, Peak Sante
Hello hello…
I’ve been talking a lot about core strength this month and how it affects so much more than whether or not you have 6-pack abs.
Your core muscles and your posture go together like white on rice.
And … interestingly enough … so does your posture and your digestive system.
And you know I am all about backing things up to the health of our guts!
How you sit or stand after you eat can play a surprising role in how your body functions!
2 Different Ways Your Posture Affects Digestion :
1. Slouching after a meal can trigger acid reflux.
When you’re leaning forward, it can put pressure on your abdomen, which can force stomach acid up into your esophagus.
This isn’t only uncomfortable. Over time, it can lead to damaging the lining of both your esophagus and your throat. Not good!
2. Slouching may contribute to bloating.
Studies suggest the pressure caused by slouching actually slows down gas/waste as it travels through your intestines, potentially leading to bloating and discomfort.
If you experience bloating after you eat, check your posture!
Those are just two reasons why it’s important to keep those core muscles strong – so they can support your body in a neutral and balanced posture!
You’ll notice a difference in your fitness, plus it can have a big impact on how you feel and move after you eat.
How is YOUR core doing? Having a strong and stable core is a key part of a well-rounded fitness and wellness program.
Hop on into my Private Facebook Group “Natural Solutions for Peak Wellness” and share how you are going to be more mindful about slouching after you eat.
Have an amazing day,
Let’s keep this conversation going! Hop on into my Private Facebook Group “Natural Solutions for Peak Wellness” and share something going well for you this week in terms of your health, fitness, wellness, or POSTURE.
Make it a day to keep an eye on your posture!
Christina
REFERENCES: https://www.health.harvard.edu/staying-healthy/3-surprising-risks-of-poor-posture, https://www.healthline.com/health/fitness-exercise/posture-benefits
