Shift Your Sleep Schedule

December 28, 2022November 3, 2022 by Annalise Hafner

Sometimes it can seem like there is not enough time in the day to get everything done. Trying to fit healthy eating, movement, work, and all the other things that come up can seem overwhelming. One way to guarantee time for yourself is to shift your sleep schedule to wake up earlier. I know, I know, you’ve probably heard this before. You may already be a morning person, but if not, there are strategies you can implement to become one. It may not even be an extreme change. Just having 30 extra minutes in the morning could greatly benefit your health and your goals.

Our bodies have a natural sleep rhythm that you can use to your advantage. As you are shifting, or even implementing, a new sleep schedule, try to keep your bedtime and wake up time consistent. This regularity will make it easier to fall asleep and wake up. On the weekends when you may not need to start your day as early, try to keep your bedtime and wake up time within an hour to hour and a half of your normal schedule.

If you are trying to shift your schedule and wake up early, try a gradual shift. Maybe you want to wake up 30 minutes earlier on weekdays. To start, try just waking up 10 to 15 minutes earlier each day for a week. The following week, wake up another 10 to 15 minutes earlier. Think about when you want to wake up and when you want to wake up now. Break up the shift into shorter increments and make the change over a few weeks. At the same time, aim to go to bed at a consistent time that will give you enough total sleep based on your wake-up time.

Here are more strategies to help you wake up earlier:

Have a plan. What are you trying to accomplish in this extra time? Maybe you want to engage in physical activity, cook a healthy breakfast, pack a lunch, journal, read for pleasure, or a combination of a few!
Use light to your advantage. Avoid screens at least an hour before bedtime. In the morning, use light to help you wake up. Some alarm clocks can mimic a sunrise for a more natural wake up.
Move your body. Engage in a short stretching routine, yoga, workout, or walk to help wake your body and mind up.
Limit your caffeine consumption to certain timeframes. Importantly, do not have caffeine to late in the afternoon so you do not disrupt your sleep.

Think about how your goals align with your current schedule. Can you make schedule adjustments to increase your progress? Make a plan today to shift your sleep schedule to fit your goals.

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Holiday Challenge Week #7 Workout

December 26, 2022November 3, 2022 by Annalise Hafner

This week, the final workout is designed to strengthen your whole body again!

Muscle-strengthening activities are an important part of any movement routine. They can contribute to your weekly physical activity goals while also helping you feel stronger and make everyday life a little bit easier. The weekly workouts are designed to be short and modifiable so you can tailor them to your activity level and goals. Check out our Holiday Challenge Workout Reminders for more information and tips to guide you through these workouts.

Week #7: Total Body

Rest 15 seconds after completing each movement before starting the next one.
Aim to complete each movement 3 times. You can complete all 3 sets for one movement before switching to the next, or complete 1 set of each and then repeat all 5.

Squat to Overhead Press – 16 repetitions OR 45 seconds

Modification: Try using only your bodyweight. Squat down to a seated position in a chair, then stand and repeat.
Challenge: Pulse at the bottom of the squat before standing into the overhead press. Add or increase weight for greater intensity.

Reverse Lunge – 16 repetitions OR 45 seconds

Modification: Hold onto another stable object or surface for support.
Challenge: Hold at the bottom for 2 seconds before returning to your starting position.

Scapular Wall Slide – 16 repetitions OR 45 seconds

Think about squeezing your shoulder blades back and down to complete this movement. Pause for 1 – 2 seconds at your full range of motion before returning to the starting position.

Shoulder Circles – 45 seconds

Aim to hold your arms at shoulder height throughout, and switch directions halfway through the interval.
Modification: Perform from a seated position. Perform on one side at a time.
Challenge: Hold a light weight in each hand.

Bird-Dog – 16 repetitions OR 45 seconds

Standing Option: Place your hands against a wall for support. Position your feet so that you are leaning forward slightly. Extend one leg away from the wall and reach the opposite arm up towards the ceiling.
Modification: Lift and extend one arm, lower, then lift and extend your opposite leg.
Challenge: After extending, perform a crunch by touching your elbow to your opposite knee under your stomach and then lower both to the ground.

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Self Care Audit

December 21, 2022November 8, 2022 by Casey Collins

You can’t pour from an empty cup so from time to time it can be essential to take a step back and make time to fill your cup. It can be beneficial to perform a self care audit to determine what activity you should prioritize. Keep your personal values, priorities, and obligations in mind, and find ways to do less of what drains you.

1. How am I spending my time, money, and energy?

Break down the day into small increments (30 minutes) so you can get a full picture of how you are spending your time. There is a common belief that we don’t have enough time in our days, but you may be surprised by the amount of discretionary time you actually do have.

2. At the end of each day ask yourself…

What were 3 things that felt good?
What were 3 things that made you feel drained?

3. If you are feeling drained more than usual ask yourself the following questions:

How much sleep am I getting on average?
How many hours per week am I working?
How often do I socialize with friends?
How much time do I spend outdoors?
How comfortable am I with saying no to the requests of others?
When I am busy, do I take breaks to eat?
How often am I exercising?
Do I tend to feel guilty if I am not productive?
How would I rate my stress level on a scale of 1-10 (10 being the highest)

Holiday Challenge Week #6 Workout

December 19, 2022November 3, 2022 by Annalise Hafner

This week, the workout is designed to strengthen your upper body!

Week #6: Lower Body

Rest 15 seconds after completing each movement before starting the next one.
Aim to complete each movement 3 times. You can complete all 3 sets for one movement before switching to the next, or complete 1 set of each and then repeat all 5.

Sumo Squat – 16 repetitions OR 45 seconds

Start by bringing your legs a little bit outside of hip width and pointing the toes out. Push your hips back and down and bend at the knees to lower into a seated position. Pause for 1 second, then slowly return to the starting position.

Single-Leg Deadlift – 16 repetitions OR 45 seconds

Find balance on one leg, using a waist-high surface or wall for support if needed. Hinge at the hips to lower your chest towards the floor and extend your leg behind you. Slowly return to the starting position. Alternate legs after each repetition, or complete 8 repetitions on each.

Side Lunge – 16 repetitions OR 45 seconds

Pause for 1 second at your full range of motion before returning to the starting position. Alternate legs after each repetition, or complete 8 repetitions on each.

Calf Raise – 16 repetitions OR 45 seconds

Modification: Perform from a seated position. Really think about squeezing your calf muscles.
Challenge: Perform single-leg calf raises.

Pause Marches – 16 repetitions

Stand with a tall posture and engage your core. Slowly bring one knee up to hip height (or whatever your full range of motion allows), pause and hold for 5-10 seconds, then lower back to your starting position. Alternate between your right and left legs.
Modification: Complete from a seated position or use a waist-high surface or wall for support.
Challenge: Hold your arms straight overhead while you complete these repetitions.

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Having Fun is Good for Your Health

December 14, 2022November 3, 2022 by Annalise Hafner

We are constantly looking for ways to improve our health. There are many scientifically-proven habits that tend to make us healthier. For example, we know that eating a variety of fruits and vegetables and engaging in regular physical activity are good for us. But, what about having fun?

Having fun can make our day-to-day lives more enjoyable and may even serve as a form of stress relief. Think about activities or situations where you feel lighthearted, connected to the activity or other people around you, where time may seem to fly by. Having fun regularly can improve your outlook on life by increasing your positivity. This can make you more resilient and less hard on yourself when you are experiencing stress.

When we are feeling busy or overwhelmed, we may forget to find the fun in our lives. Just like you might be intentional with your nutrition or your physical activity, try to be intentional with having fun. Seek out opportunities where you can relax and enjoy the moment. For some people, this might be scheduling a “dance break” and dancing to their favorite song during the work day. For others, this might be searching for community events, like an art class, and going with a friend. Maybe you simply call a family member and laugh about a funny memory together. Having fun looks a little bit different for everyone and may even vary for you depending on the day.

Aim to incorporate fun into your everyday routine! Here are some strategies if you are not sure where to start or just looking for new ideas to add some fun to your life:

Invite fun into your routine. You could schedule time for a phone call, ice skating lesson, or whatever else comes to mind. This can also mean saying “yes” more when people invite you out or an opportunity catches your eye.
Lean into your passions. Are there any hobbies you haven’t done in awhile? Try picking one of them back up.
Keep an open mind. Try out new activities and don’t feel bad about only doing something once. Keep looking for new ways to have fun.

What is one small activity you could do right now to add some fun to your day?

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Holiday Challenge Week #5 Workout

December 12, 2022November 3, 2022 by Annalise Hafner

This week, the workout is designed to strengthen your core with standing movements!

Muscle-strengthening activities are an important part of any movement routine. They can contribute to your weekly physical activity goals while also helping you feel stronger and making everyday life a little bit easier. The weekly workouts are designed to be short and modifiable so you can tailor them to your activity level and goals. Check out our Holiday Challenge Workout Reminders for more information and tips to guide you through these workouts.

Week #5: Standing Core Circuit

Rest 10 to 15 seconds after completing a movement before starting the next one.
You can complete this circuit 2 – 4 times for a longer core workout or complete it once a few times throughout the day for extra core work.
You can use a wall or chair for support during any of these movements!
Maintain a tall posture with shoulders back and a straight spine while completing these movements. Think about drawing your belly button to your spine to engage your abdominal muscles.

Standing Incline Plank – 30 to 45 seconds

Place your hands against the wall or on a chair for support. Position your feet so that you are leaning forward slightly and engage your core. Walk your feet further from the wall or the chair to increase the challenge.

Standing Bird-Dogs – 30 to 45 seconds

Place your hands against the wall or on a chair for support. Position your feet so that you are leaning forward slightly and engage your core. Extend one leg behind you and reach the opposite arm towards the ceiling. Pause, then slowly return to the starting position. Alternate with the opposite arm and leg.
Modification: Extend one leg, pause and return to the starting position before extending the opposite arm. Alternate between one leg and one arm at a time.

Marching – 30 to 45 seconds

Stand with a tall posture and engage your core. Slowly bring one knee up to hip height (or whatever your full range of motion allows), pause, then lower back to your starting position. Alternate between your right and left legs.
Challenge: Start standing with your arms overhead. As you bring one knee up, move both arms straight down to your side. As you lower your leg, bring your arms straight back overhead.

Standing Twist – 30 to 45 seconds

From a standing position, extend your arms in front of you at shoulder height with palms together. Engage your core and slowly rotate your arms and torso to one side, keeping your hips facing forward. Slowly return to the starting position. Alternate between your right and left side.

Wood Chops – 30 to 45 seconds (switch sides halfway)

Modification: Perform from a seated position.
Challenge: Perform with a 4-second count to bring your arms above your shoulders and a 4-second count to return to the starting position.

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Reframe How You Look at Failure

December 7, 2022November 3, 2022 by Annalise Hafner

Though we may not like to admit it, we have all experienced failure at some point. We can be particularly hard on ourselves when it comes to nutrition, physical activity, and goals for weight maintenance or weight loss. But, what do we gain by looking negatively at ourselves? What if we reframed the way we look at our so-called failures?

Thinking about “failures” as opportunities to learn and grow will improve the journey you are on to reach your goals. This describes a growth mindset, where we view ourselves as capable of change. Yes, we may face different bumps in the road, but we can reset, reevaluate our position, and continue moving forward.

Consider these steps if you experience “failure” or setbacks:

Give yourself time to acknowledge your thoughts and emotions. It is okay and more than normal to feel frustrated, overwhelmed, or discouraged. Allow yourself to feel and define these emotions. Then, give yourself grace. This is an opportunity to learn.

Reflect and analyze the situation. What caused your so-called failure? What factors were in your control? What factors were outside of your control? You may find it helpful to talk through the situation with another person and ask for their feedback.

Make a game plan. What are you going to do next to get back on track? Try to account for the circumstances that contributed to your setback. Even when it comes to factors outside of your control, you might be able to regain partial control through your actions.

Adjust your goals. As you learn more about yourself through these experiences, you may find you need to alter your goals to better fit your needs. That is okay! Or, maybe you need to set smaller, short-term goals that will help you reach your larger, long-term goals. This can give you better direction and determination.

Don’t let setbacks discourage you! Unexpected situations or events will always come up, so use every experience as an opportunity to learn. Working past your failures will make you more resilient and more likely to maintain your goals once you achieve them.

For more specific tips on nutrition and physical activity, read our blog on Navigating Plateaus and Setbacks.

What is one small activity you could do right now to add some fun to your day?

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Holiday Challenge Week #4 Workout

December 5, 2022November 3, 2022 by Annalise Hafner

This week, the workout is designed to strengthen your whole body!

Muscle-strengthening activities are an important part of any movement routine. They can contribute to your weekly physical activity goals while also helping you feel stronger and making everyday life a little bit easier. The weekly workouts are designed to be short and modifiable so you can tailor them to your activity level and goals. Check out our Holiday Challenge Workout Reminders for more information and tips to guide you through these workouts.

Week #4: Total Body

Rest 15 seconds after completing each movement before starting the next one.
Aim to complete each movement 3 times. You can complete all 3 sets for one movement before switching to the next, or complete 1 set of each and then repeat all 5.

Push-Ups – 16 repetitions OR 45 seconds

Modification: Try this exercise on your knees or try placing your hands on a stable chair, waist-high surface, or on the wall.
Challenge: Try holding for 1-2 seconds at the bottom of the movement, or perform a tricep push-up. You could also add a single-leg raise or stagger your hands.

Chair Squat – 16 repetitions OR 45 seconds

Modification: Hold onto another stable object or surface for support. Use your upper body to help support you as you return to standing.
Challenge: Perform on a stable surface that is a lower height to increase the depth of your squat. Lower into the squat for a 4 second count and return to standing for a 4 second count.

Side Lunge – 16 repetitions OR 45 seconds

Modification: Hold onto another stable object or surface for support.
Challenge: Pause for 2 seconds at the bottom of the movement before returning to your starting position. Try adding weight.

Arm Pull Series – 16 repetitions OR 45 seconds

Imagine you are holding a rope in your hands that you are trying to pull apart in different ways for this series.
Challenge: If you have a resistance band, you can use it for an added challenge.

Russian Twists – 16 repetitions OR 45 seconds

Modification: Try trunk rotations either standing or in a chair. Extend your arms straight out in front of you if possible.
Challenge: Lift and hold your feet off the ground while performing this movement. Try holding a weight in your hands.

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Baked Berry Yogurt

December 2, 2022December 1, 2022 by Carolyn Dunn, PhD, RD, LDN

This tasty recipe is perfect for when you need a quick breakfast or snack. Packed with protein, baked yogurt is an exciting new way to keep you satisfied. Mix and match the berries of your choice.

Serves: 9
Serving size: 1 baked yogurt cup or square
Prep time: 5 minutes
Cook time: 20-40 minutes
Total time: 25-45 minutes

Ingredients

1 ½ cups nonfat, plain Greek yogurt
4 eggs
2 Tablespoons flour (all-purpose or wheat flour)
1 teaspoon vanilla extract
4 Tablespoons maple syrup or honey
1 cup berries of choice

Directions

Muffin tin

Preheat oven to 350 degrees. Spray a muffin tin with cooking spray and set aside.
Whisk together yogurt, eggs, flour, vanilla, and maple syrup until well combined.
Fill each muffin tin about ¾ full, leaving a little room.
Top each with a few berries of choice.
Bake for about 20 to 25 minutes, or until the centers of each cup are set (no longer giggles when you move the pan).
Allow to cool for at least 5 minutes before removing from the muffin tin. The cups will settle as they cool.

Baking dish

Preheat oven to 350 degrees. Spray an 8×8 baking dish with cooking spray and set aside.
Whisk together yogurt, eggs, flour, vanilla, and maple syrup until well combined.
Pour batter into the baking dish and top with berries of choice.
Bake for about 35 to 40 minutes, or until the center is set (no longer giggles when you move the pan).
Allow to cool for at least 5 minutes before cutting into squares.

Nutrition Information per Serving

Baked Pumpkin Yogurt

December 1, 2022December 1, 2022 by Carolyn Dunn, PhD, RD, LDN

This delicious baked pumpkin yogurt recipe is perfect for fall or winter! It’s also a very filling snack and packed with flavor. Bake in a square pan or in a muffin tin for single servings. Sprinkle extra cinnamon on top before serving.

Serves: 9
Serving size: 1 square or baked yogurt cup
Prep time: 5 minutes
Cook time: 20-40 minutes
Total time: 25-45 minutes

Ingredients

3/4 cup nonfat vanilla Greek yogurt
3/4 cup pumpkin puree
4 eggs
2 Tablespoons flour
1 teaspoon vanilla extract
4 Tablespoons maple syrup or honey
¼ tsp cinnamon

Directions

Baking dish

Preheat oven to 350 degrees. Spray an 8×8 baking dish with cooking spray and set aside.
Whisk together yogurt, pumpkin puree, eggs, flour, vanilla, maple syrup, and cinnamon until well combined.
Pour batter into the baking dish.
Bake for about 35 to 40 minutes, or until the center is set (no longer giggles when you move the pan).
Allow to cool for at least 5 minutes before cutting into squares.

Muffin tin

Preheat oven to 350 degrees. Spray a muffin tin with cooking spray and set aside.
Whisk together yogurt, pumpkin puree, eggs, flour, vanilla, maple syrup, and cinnamon until well combined.
Fill each muffin tin about ¾ full, leaving a little room.
Bake for about 20 to 25 minutes, or until the centers of each cup are set (no longer giggles when you move the pan).
Allow to cool for at least 5 minutes before removing from the muffin tin. The cups will settle as they cool.