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The Club, Issue #013
March 19, 2021

Newsletter Issue #13 - March 2021

Happy Belated St. Patrick's Day! Hopefully, you didn't overdo it with the green food and drink! I hope this newsletter finds you well and you and your loved ones are staying healthy and looking forward to warmer weather.

In this newsletter, you'll find...

📍7 Things You Can Do to Improve Your Health Right Now

📍Simple Workout - All You Need is a Flight of Stairs

📍Spring is a Time for Fresh Salad Greens

7 Small Things You Can Do to Improve Your Health Right Now

Add one a day for a week and see how you feel!

1. Drink a glass of water. Chances are you’re dehydrated. Even if you think you drink a lot of water, you probably don’t take in as much as you really need. So stop reading and go get a glass of water right now!

2. Add an extra serving of fruit to your daily nutrition. Eat an apple on your commute home. Add a banana to your morning cereal. Eat a handful of berries with your lunch. Adding more plants into your diet can give you more energy, lower your risk of a number of diseases and help you feel full longer.

3. Add a serving of vegetables to you daily nutrition. See above! Vegetables offer similar benefits as fruits. Eat some carrot sticks with your berries at lunch. Throw a handful of spinach in your morning fruit smoothie.

4. Add a serving of nuts or seeds to your daily nutrition. You’ll get a dose of healthy fats, protein and fiber. And they’re just a delicious snack! Sprinkle some pumpkin or sunflower seeds on your salad. Or eat a handful of nuts as an afternoon snack that will keep you satisfied until dinner.

5. Go to sleep 30 minutes earlier. I know you’ve heard this one before and we could all use more sleep, right? Getting a little more sleep can boost your mood and keep your brain sharper. If you routinely get 7-9 hours of sleep then good for you! And you probably don’t need to change anything. But if you’re getting 6 or less hours of sleep on a regular basis, start by adding 30 minutes for a week. And then add 30 more the next week and so on until you’re at 7 or 8 hours most nights.

6. Practice a daily meditation. Whether it’s breathing exercises, spiritual prayer or just sitting quietly for 10 minutes, some mindful quiet time can help relieve anxiety and stress and rebalance your mind and body. Whenever it fits your schedule is best but if you can take 10-15 minutes in the morning, it can set your day up for success.

7. Get some nature time. Being outside is good for you. Spending time in a natural environment can lower stress, improve your mood, help your body create vitamin D and strengthen your immune system. Take a walk around your neighborhood after work. Eat lunch outside or take your workout outside.

Each of these small steps can make an impact on your health and wellbeing and added together they can make a significant difference. Try one or a few today!

Simple Workout - All You Need is a Flight of Stairs

This stair workout can be done once if you're short on time or repeated for a longer workout. If you don't have a flight of stairs in your home that has at least 8-10 steps consider doubling the running portion. Alternatively you can do this workout in a local high school stadium if you have access.

Start at the bottom of the flight of stairs

1. Run up and walk down x 3

2. Single Leg Lunges - place one foot on the second step and lunge down and slightly forward. Do 10 reps on each leg.

3. Run up and walk down x 2

4. Angled Pushups - Lean on the third or fourth step in a push up position with your feet slightly back from the bottom step. Do 10 reps.

5. Run up and walk down x 1

Spring is a Time For Fresh Salad Greens

Each spring it seems everyone is ready for some lighter foods like fresh salads and citrus. One way to ensure you get fresh, healthy veggies (and a dose of nature!) is to plant your own. Salad greens are some of the earliest and easiest spring produce you can grow. You can start now by planting seeds in pots or trays until your soil is warmer and workable. If you don’t have much of a yard, or no yard, not to worry. Salad greens work great in a pot on the deck or balcony just steps away from your kitchen. You can plant new seeds every couple of weeks to have a continuous supply of salad greens all spring and into summer.

Some salad greens to consider:




Mustard greens


Butter lettuce

You can get a variety of salad greens seed packets at many grocery stores or hardware stores. Just follow the directions on the packets. Early spring salad greens are an easy way to get started if gardening is new to you. They’re also a great way for kids to help in the yard! And the health benefits of fresh-picked, leafy greens is unmatched.

🔆 Are you looking for more customized help to reach your fitness goals and New Year's resolutions? Click this link to learn more about my online fitness coaching services and enroll in a monthly plan.

Fitness Coaching
Click this link to purchase my Kid-Friendly Smoothies recipe book. E-books

Talk to me!

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