Posted by admin, Monday 31/03/2014
Can Fitness and Nutrition Cause a Ripple Effect?

Young couple drinking teaDrop a pebble into a lake and it will have a ripple effect. How would you like to create a ripple effect that could impact how you feel each day? Think about it, working out has beneficial consequences. When you workout your body can release endorphins and burn calories. You set a series of events in motion. The same is true for eating healthy and staying hydrated… by the way, the hydration connection isn’t what you expect.


The Nutrition Ripple

Eating a balanced meal of carbohydrates and protein will give you energy that lasts. Sustainable energy allows you to stay focused longer and may help improve your mood.

Bet you didn’t think a fork could be that powerful?

Eating a healthy, balanced breakfast can give you the energy (and inspiration) to make better choices the rest of the day. Making smarter food choices during the day may help prevent you from crashing on the couch after work, and instead energize you to go for a walk or do some other kind of workout in the evening.  Then that evening’s walk or workout can turn into more and more activity as you become more aware of the physical and spiritual benefits of regular exercise.


Eat Light and Often:

•                eat lighter, balanced meals and low glycemic snacks

•                eat about every 3 to 4 hours

•                helps you avoid the food coma

•                can help you stay focused and more content

•                fewer energy peaks and valleys



Good Snacks (low glycemic food):

•                1 yogurt

•                almonds or cashews (10-15)

•                1/2 nutrition bar

•                1 ounce (30 grams) of cheese

•                large apple, peach or pear

•                ½ cup of shelled edamame


Low Glycemic Food – lasts up to 2 hours

Medium Glycemic Food – lasts up to 1 hour

High Glycemic Food – lasts up to 30 minutes



The Fitness Ripple

When you workout you burn calories, which can impact your weight and can cause your body to release endorphins, which can improve your mood. Feeling good may in turn make you more likely to workout again, which could turn working out into a habit, which could help you stay in shape in the long-term, which can help with your overall health, and also help with your emotional health, by helping you feel good about yourself. One little pebble causes many ripples.


A Trick to Help You Get Started

Don’t try to do too much too soon, just get started by doing one small thing. Shoot to get your sneakers on. Or get yourself in the car and start driving towards the gym. Those are easier to get yourself to do and they lead to the same place. Once you take that first step, you’ll often take many more steps. Workout for 7 minutes and you’ll likely want to work out for 14 or 21 or 28 minutes or more. Within reason, more is a good thing. But getting started is everything and is the most difficult part. So make that first step an easy one.

When you’re working out, you’re also more likely to eat better. After all, if you just did a workout you’re probably less inclined to undo the good you just did by eating unhealthy food.



•                workout in the AM to kick the day off

•                a short workout is better than no workout

•                a short intense workout can be more beneficial than a long easy workout

•                do one small thing to get your workout started (pack your gym bag before you go to bed)

•                Leverage the nutrition ripple to stay focused at work

•                Good nutrition can help provide energy to workout after work


The Hydration Ripple

(How hydration can help people who work at a desk)

Prolonged sitting can cause increased muscle tension, slow your metabolism, decreased energy levels,  and increased moodiness. BUT, here’s a trick to help avoid this. Keep a bottle of water near your desk. The water will keep you hydrated, which will help keep your body operating efficiently. But you’ll also have to get up periodically to refill the bottle and to use the bathroom. Which gets you moving and out of the sitting position.

Try the Desk Workout:

You can do these exercises right at your desk. Shoot for every 30 – 60 minutes. You might even do these right before or after you refill your water bottle.


•                shoulder rolls

•                side bends

•                knees-to-chest (one at a time)

•                stand up, sit, repeat