3 quick cardio exercises, movement ✨ mantras to motivate you, and 3 easy + healthy lunches
Let's make starting an exercise routine a little bit easier. Plus the viral cottage cheese flatbread wrap!
Your ‘go-to’ newsletter for holistic self + health improvement to unleash your inner superwoman (or man). It’s like a health coach in your pocket!
Something that I hear all the time is “I’ll start exercising next week, or next month, or after my kids are older and I have more time”.
Guess what?
Exercising can give you more time. Let me explain my thoughts on this.
Yes, it takes time to exercise. It takes time to put on workout gear and drive to the gym. It is indeed an effort and you must have motivation to do it. So many people I talk to just don’t have that motivation and the barrier to entry feels too hard.
But when you just start... When you get past that barrier to entry, you’ll find that you have more energy. That energy will create more time. Instead of being too tired to do the ‘extra’ you might want to get done in a day, you’ll be more motivated (exercise increases a good mood) and energized (exercise helps with fatigue) to accomplish more. You may end up spending your evening working on things that make you happy instead of watching TV while yawning.
How to make exercise easier to start?
I am currently working with someone who has been saying for weeks (maybe months) that they want to get back into exercising. She is in a job that does not feed her soul, nor her pocketbook. That seems to be one of the reasons she is not starting to exercise yet. She is applying to other jobs and feels that once she gets into a better job that she can get back on track.
I am nudging her to NOT wait.
Exercising is something that will benefit you no matter where you’re at in life - good job, bad job, break-up, grief… I have been through it all and one thing that remained consistent through it all was my exercise. I believe my healthy eating and movement consistency have helped me get through harder times. How, you ask? ⤵️
Exercise is a very powerful tool for managing stress and navigating tough times. When you work out, your body releases endorphins, aka the feel-good hormones. Endorphins will naturally elevate your mood and reduce feelings of anxiety. Regular exercise also improves sleep, enhances focus, and helps with overall mental resilience.
And hey, you might need a constructive outlet for pent-up emotions. Exercise could give you a sense of control and accomplishment, which can be comforting when things feel chaotic.
After my dad died, I struggled for a long time. 4 years later, I am doing alright. Tears still come pretty often, but they also are accompanied my smiles. One thing that helped me through my grief was exercise. I decided that I needed something routine/structured so I chose a 100-day fitness plan on Beach Body. It was something I could control and feel good about. I completed the 100 days and that specific workout plan is now associated with my dad in a bittersweet way, but mostly in a heartwarming way (and it made me healthier).
🏋️ Tips to get started on an exercise routine when you have little motivation
Baby steps! I am talking 5-10 minutes of movement. During this get started phase you can experiment with different exercise to find what you truly enjoy. You’re more likely to keep it up if you actually like the exercise.
So, you don’t feel like working out? Well, can you handle 5 or 10 minutes? I am pretty sure the answer is yes. So go for it! Did you feel amazing after? If you can do 5 minutes more, go for it!
Do this 3-4 times a week to start, then after week one start adding 5-10 minutes more. You want to try and get to about 30 minutes per workout sesh.
A little tip that helps me get in the ‘mood’ to exercise is to watch my favorite show or a new movie while working out. I’ve been doing this for so long that I now relate certain shows and movies to exercise. I save certain shows only for exercise. Set your workout up in a place where you can watch the workout on one device, and watch a show on another.
I know you might be asking “how can I watch both?” 📱📺
You’re typically doing 6-8 reps of each move, so once you have started the reps you can shift your eyes to the show you’re watching. I will pause as necessary to check that my form is good. If it is a new movie, I might be hitting pause more often, but who cares - I am exercising and that is the most important thing!
If you’re at the gym, listen to your fav podcast or music. I am addicted to podcasts and listen any chance I get.
Another couple of tips:
Make your exercise goals realistic. For example, if you’re a beginner you might want to plan to workout 3 days per week. Sounds doable, right?
Get an accountability buddy. I used to do this with my daughters. We would each pick ‘movement extras’ to add to our day. This might be 50 jumping jacks, or 10 squats. It was something simple and quick, but we always texted each other about it. Sometimes we would make a video of ourselves doing our ‘movement extras’ and send that, which make it even more fun and motivating.
Make it easier on exercise days by getting your clothes and workout gear ready the night before. Seeing your work out shorts and sneakers set out in the morning gives you a reminder and a dose of motivation. Level that up by writing yourself a movement mantra and leaving it on your nightstand.
✨ Here are some mantras to get started with:
I move to nourish my mind, body, and soul
Every step I take is a step towards my best self
I am strong, capable, and unstoppable
My body deserves this moment of movement
I embrace the energy and strength within me
Moving my body is a gift I give myself
I am creating a healthier, happier me
Each workout brings me closer to my goals
I honor my body through movement
Today, I choose to thrive through exercise
Below I’ll share a few cardio movements to get started with!
3 quick cardio movements you can do almost anywhere
These types of exercises can be done quickly and without any equipment. If you can find the space at your office - take 5 to 10 minutes and engage in movement. If you work from home, this will save your back (and energy) from sitting for long periods.
Jumping jacks: Just in case you don't know how to do jumping jacks - start with your feet together and hands by your side. Jump your feet wide apart while raising your arms overhead. Quickly jump your feet back together while bringing your arms back down. Repeat for 5-10 minutes with 30-60 second breaks in between sets.
High knees: Stand with your feet hip-width apart. Run in place while lifting your knees as high as possible. Aim to bring your knees up to hip level. Repeat for 5-10 minutes with 30-60 second breaks in between sets.
Burpees: {my favorite} Start in a standing position, then drop down into a squat and place your hands on the floor. Kick your feet back into a plank position, then immediately return to the squat position. Stand up and jump, reaching your arms overhead. Repeat for 5-10 minutes with 30-60 second breaks in between sets.
If you can do these movements on a regular basis, you'll have more energy and stamina to get through your busy day.
How about some healthy lunch recipes to rev up your energy and support your exercise routine!
3 quick, nutritious, and delicious lunch recipes
I am chronically busy. I admit it. I kind of love it. I can’t sit still for too long, so I stay busy doing things around the house, writing, ideating, creating new recipes, gardening, seeing friends, walking, exercising - are you dizzy yet!?
I am a busybody and love what I do. To not get burnt out I take breaks, rest, meditate, journal… and I make meals as easy as possible while also getting in my essential nutrients. I need that energy that comes from food if I want to keep up with my busy, happy life.
These can easily be prepped ahead of time. I like to do 10-15 minutes of prep in the evening when I am already in the kitchen anyway. Think about it like this…
You’ve got to be in the kitchen doing dishes, right? Why not cook a pot of quinoa for tomorrow’s lunch or dinner while doing the dishes?
That way it doesn’t seem like a chore at all.
On to the recipes…
Quinoa Salad with Roasted Vegetables
Cook the quinoa according to package instructions. In a separate pan, roast your favorite vegetables with olive oil, salt, and pepper (add more seasonings if desired). I roast my veggies at 400 degrees for 25-30 minutes, turning the pan at about 15 minutes. Combine the cooked quinoa and roasted vegetables in a bowl, and add a dressing of your choice. My dressing of choice is usually olive oil, lemon, and herbs OR hummus, lemon, and herbs (shake it up in a jar till blended).
Turkey and Avocado Wrap
Spread mashed avocado on a whole wheat wrap. You can also use alt wraps. I like almond flour and coconut wraps. Better yet, try the new viral cottage cheese wrap (recipe below). I made this last week and it was delicious. Add a few slices of turkey, leafy greens, and any other veggies you love. Roll it up and lunch is served!
Pesto Chickpea and Vegetable Stir-fry
Heat some avocado oil in a pan and sauté chopped vegetables, such as bell peppers, broccoli, and carrots until tender crisp. Add a can of drained and rinsed chickpeas. You can add some pesto here to level up the flavor. Add seasonings of your choice or fresh herbs. Serve over brown rice or quinoa. This is so easy!
Viral cottage cheese wrap for 1: combine 1/2 cup cottage cheese, one egg, salt/pepper, any seasoning you desire, and 1 tablespoon of parmesan cheese. Mix in a blender until a smooth batter forms. Pour onto parchment paper and bake at 350 for 30-35 minutes. The top should be set and browned. Let it cool completely before removing it from the parchment paper.
These lunches can be customized to your taste buds very easily. I love the simplicity of these and the fact that you can make them ahead of time and pack em’ up for work.
Enjoy!
More ways to connect with me:
📱️Join me on the socials: Instagram + Pinterest are my favs
✍️Some reads you might enjoy ⤵️
Until next time…
Cheers to a healthier and happier you!