Movement Counts!

If you’ve struggled with exercise motivation and adherence, I highly recommend the book “No Sweat” by Michelle Segar, PhD. She hits the nail on the head about why so many of us hate exercise and struggle to stick with a program. It’s not you, it’s our rigid standards and ideas of what qualifies as “exercise” and the messages behind why we think we need to exercise which is usually based on shame and guilt.

One of her ideas I love is “Movement Snacks”. Just like you may have a snack if you’re hungry but it isn’t time for a full meal, a movement snack is a small bout of movement. Even if it’s 5 minutes, it counts! In our sedentary world, we have to think about moving more, find activity we enjoy, and stop thinking we HAVE to participate in a sweaty, exhausting workout at the gym for 30-60 minutes for it to count.

As a trainer for 20+ years, I see so many struggle and fail because they truly hate what they feel like they HAVE to do and WHY they have to do it, which is based on standards we as professionals are taught to implement. This book focuses on the psychology behind motivation and why we need to rethink our ideas, standards, and reasons WHY. I’ve been trying to teach this idea that all movement counts despite all of the media messages of what is “exercise”. I’ve even had to reevaluate my personal standards! If you’re a health or fitness professional, I also recommend “No Sweat” so we can get our clients motivated for the right reasons, stop shaming, and help to change their lifestyle permanently.


An Open Letter to Whoopi Goldberg….We most certainly WERE Listening

Thank you Becky for this post, but most of all what you, my friends, my family, and other nurses that I don’t know do every day.

Rebecca's Ramblings

Since I saw The View’s so-called “apology” clip on social media, I’ve given this post a tremendous amount of thought. My first instinct and knee-jerk reaction was to sit down with my laptop and blast them with full force…unload my anger  and outrage onto the page…err…computer screen…so I could purge it and get all of that negativity out of my system. I’ll admit, I even got about a quarter of the way through that piece, when I stopped to re-read it. It was a scathing, searing diatribe that quite frankly, made me ashamed of myself. It sounded like something that the View Crew would say…it was petty, spiteful, angry and distasteful. That’s not who I am as a person, a writer or more specifically, a nurse. Quite frequently, I end my blog posts with a sentence urging my readers to be kind to each other. I am a tireless advocate for tolerance, peaceful coexistence and doing…

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This is such a great post by Beauty Redefined from 2013.  We as a society used to complain about Photo-shopping by media moguls which only showed “perfect” women and men.  Now we can do it to our own photos.  We can make ourselves tan when we aren’t, or erase wrinkles or smile lines.  If there is a tummy bulge from a good meal, we can slim the photo of ourselves down.  If the media was at fault for distorted, unrealistic images, what does this say about us when we can literally pick out our “flaws” and change them immediately so no one else can see them?

Caring For Yourself As A Caregiver

November is National Caregivers Month. In honor of all of the caregivers who unselfishly give your time, care, and energy, I want to encourage you to take time for yourselves.

I know from experience that this idea of “self-time” may seem to be only a dream. You may arise early in the morning, go to bed late at night, and wake up throughout the night to care for your loved one. Where is the time for yourself?

However, when you don’t take care of yourself, you won’t have the energy or patience to care for others. Lack of exercise, lack of sleep, stress, and poor diet will only leave you feeling run down. So how can you find that precious time without adding more hours to your day?

First of all, don’t think you have to get to the gym or commit a large amount of time. This may leave you feeling more stressed, especially when circumstances don’t allow it. Instead, start small and change your thinking. Can you find 10 minutes to take a walk around the block? Can you do exercises in your living room while watching TV?

Here are six ideas to find time to take care of yourself throughout the day:

1. Take a 5-10 minute walk around the block. Do this once, twice, or three times a day. Set a reminder on your phone or calendar, but be flexible with the time. If circumstances prevent you from getting out at 8:00, don’t skip it. Move it to a different time.

2. Print a list of simple exercises that you can do and place it on your coffee table. Do exercises while watching TV or while your loved one is sleeping. Leave a pair of dumbbells or a resistance band next to the sofa to get a quick workout. March in place during commercials, perform 10 sit to stands or squats and 10 wall or sofa push-ups every 15 minutes during the program you are watching.

3. Take 5-10 minutes to do stretches, deep breathing, meditation, or yoga before you go to bed at night. Just a short amount of time will help to reduce tension in the muscles and relax the mind and body.

4. Sign up for sites such as Caring Bridge or Meal Train. Don’t be afraid or embarrassed to ask for help. Whether it’s an encouraging word or a meal a few nights a week, these sites will allow others to take some of the burden off of you. Learn more at and

5. Plan your meals for the week on the weekend. Make a grocery list with needed ingredients for each meal, shop, and cook the foods that can be prepared ahead of time. Meals do not have to be complicated. For example, cook brown rice on Sunday and refrigerate. Tuesday night, heat the rice, add a can of drained black beans, salsa, and a little shredded cheese. Serve with warmed tortillas for a quick, easy, and healthy meal.

6. Join a local support group or an online support group. Being with others who are going through a similar situation can create a supportive network of friends. If a local support group
isn’t available, check out for online support.

There is help and encouragement available. You give unselfishly of your time and energy. Reach out and allow others to help you.