October 29, 2018


by Ashley Meyers



These days, most of us sit a lot – 8 hours a day or more, in some cases. Research has shown that sitting isn’t so great for us (is it the new smoking??) It’s the long stretches of sitting that are most harmful. Last month we talked about ways to stand more at work, but maybe that is not ideal for your current situation. Regardless, I bet you could find 2 minutes to move! (Check out last month’s blog if you missed it –

For every 30 minutes you are sitting, whether at home or work, move 2 minutes.


Make it Happen:

At Work

  • Set an alarm on your phone or computer to remind yourself to get up and walk for 2-5 minutes.
  • Instead of calling or emailing a colleague, walk over to his or her work space – or make it a walking meeting!
  • Send documents to the farthest printer; store your lunch in a more remote fridge, use the restroom on another floor – You get the idea.
  • Do squats or light stretches while reading documents, or on a conference call.

At Home

  • Set an alarm on your phone to remind you to get up and walk every 30 minutes. Make it outside to get a little vitamin D!
  • Stay on your feet while watching TV, and use the time to iron clothes, lift weights, or even march in place.
  • Be inefficient! Yes, that’s right – “Inefficient”Take the laundry up the stairs in a few trips instead of one, wash dishes by hand instead of putting them in the dishwasher, use a water can instead of a hose, and so on.

Out and About

  • Park in the farthest spot at the shopping center or grocery store.
  • Use the walk-in ATM instead of the drive-thru at the bank.
  • Cheer your kid’s soccer team as you pace along the sidelines, not plunked in a chair!
  • Waiting for a table? Stand at the bar or foyer rather than sitting.


Let There Be Scents!


Stress is simply a part of daily life for almost everyone – whether at work or home. When you’re wearing multiple hats, struggling with a limited budget or trying to stay one step ahead of your calendar, you may need a few relaxation-inducing tools at your disposal to maintain your sanity. Along with yoga, meditation and exercise, one of the most popular forms of stress relief is aromatherapy. Many aromatherapy products are used to improve one’s well being, and there are certain essential oils that help ease the symptoms of stress so that you are more relaxed and calm.


Make it Happen:

Method of Use: Direct Inhalation or Diffusers

Direct inhalation – Simply place a few drops of a stress-relieving essential oil in the palm of your hand and rub your hands together. Then, cup your hands over your face and inhale deeply several times. The healing aroma can have a quick, yet powerful effect on how you feel.

Diffuser – A diffuser is another option, where you can add water and a few drops of oil, and the machine will disperse the scent – check with your other colleagues first, if you do not have your own office!

Recommended scents:

Lemon – Promotes concentration and has calming and clarifying properties that are helpful when you’re feeling angry, anxious or run down.

Lavender – Calming properties that help control emotional stress as well as a soothing effect on nerves and can relieve nervous tension

Jasmine – Used to calm nerves, but may also produce a feeling of confidence, optimism and revitalized energy.

On-the-Go! – Bar Recommendations


To eat light, and eat often (a suggestion presented in the last blog), nutrition bars may come into play – they are EASY! When running from meeting to meeting, or maybe from soccer practice to baseball practices with the kids, we need something practical and efficient.  Eating light, yet eating often, can help prevent mid afternoon slumps, overeating at meals, as well as control cravings.

Here are a few of Ashley’s favorite bars:

  • Rx Bars
  • Kind Protein Bars
  • Larabars
  • Purely Elizbaeth Grain-Free Superfood Bars

When looking for a nutrition or protein bar, look for:

  • Clean Ingredients (ingredients that you can pronounce!)
  • Little to no added sugar (sugar should mainly come from the fruit or a little bit of dark chocolate added)
  • Fat or protein included, to minimize a glucose spike from too many carbohydrates

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