Monthly Archives: March 2014


Weekly Challenge: Get Moving

By | March 31st, 2014|Uncategorized|

For every hour of sitting, stand or move for 2 minutes. Get your blood flowing, give yourself a boost of energy, and improve productivity. Make it a point this week to move every hour you are sitting. Try a quick stretch or walk, march in place, or do a set of body resistance exercises such as squats or wall push-ups.

Tips to Running Your Summer Road Race

By | March 25th, 2014|Exercise|

  Now that spring is finally here (even if it doesn't quite feel like it here in Maine) many of us are looking forward to coming out of hibernation and increasing our physical activity while enjoying the warmer weather outdoors! One great way to get outdoors and enjoy some exercise is to train for and participate in a local 5k or road race. Running or walking a 5k can be a great challenge and give [...]

Weekly Challenge: Plan and Prepare

By | March 24th, 2014|Weekly Challenges|

This week make an effort to plan & prepare. Know ahead of time what you’re meals will be for the week. Try making a weekly menu and shop based on what you have planned out. Schedule small frequent meals each day that include a variety of food. Also, portion out snacks into bags/containers. Following this plan and prepare method will help you save money and calories.

Finding the Time

By | March 18th, 2014|Exercise|

We have all heard the benefits of exercising many times; exercise controls weight, prevents diseases, improves mood, boosts energy and improves sleep. Yet, even with all of these great known benefits 80% of American adults do not get the recommended amount of exercise. So what’s the reason? The number one reason Americans say they do not get the recommended amount of exercise each week is due to “no time.” Getting the recommended amount of exercise [...]

Weekly Challenge: Focus on Ingredients

By | March 17th, 2014|Weekly Challenges|

Look for foods in their freshest form. Aim to eat foods for which there are 5 or fewer ingredients listed. If the food & its ingredients came from a farm, eat it; if they come from a factory, skip it.

The Right Thing To Do

By | March 11th, 2014|Motivational Interviewing|

By: Erik Gordon “One of the hardest things we must do sometimes is to be present to another person’s pain without trying to fix it, to simply stand respectfully at the edge of that person’s mystery and misery. Standing there we feel useless and powerless, which is exactly how the person feels – and our own unconscious need is to reassure ourselves that we are not like the soul before us.” -Parker Palmer Last month, [...]

Weekly Challenge: Add To Your Physical Activity

By | March 10th, 2014|Weekly Challenges|

Challenge yourself to burn up to 150 more calories a day by adding 10% more to your routine. Add more time, distance, reps, or weight to whatever you already do. It is not a huge increase in time but the added results could be very pleasing.

Ask the Doctor: Why are the Health Coaches so Worried About Sleep?

By | March 4th, 2014|Ask an Expert|

Several very important reasons. Restful sleep is important in maintaining good brain function. Sleep restores and maintains emotional balance. It is critical to your physical health and to the quality of your daytime performance and safety. While you sleep, your brain is preparing for the next day- organizing and building new pathways in response to yesterday’s experience. Sleep prepares your brain for learning and decision making while lack of sleep interferes with portions of the [...]

Weekly Challenge: Practice Mindful Eating

By | March 3rd, 2014|Nutrition, Weekly Challenges|

Do you find yourself eating out of habit or because your body is telling you to? For many, weight is gained from eating when not hungry. For your meals, be aware of what and how much you are eating. Focus on how your body feels. Are you eating because you’re still hungry or because there’s still food on your plate? Make an effort this week to really listen to your body and be more conscious [...]