What are Exercise “Snacks”?
🎶 On the first day of Christmas, my “trainer” gave to me 🎶
For most of us, this week is bonkers!
The likelihood that you’ll have the capacity to do your full, planned workout routine is pretty slim.
So, rather than putting it all on hold until this week is over, and having far too many days of doing NOTHING…
I want to give you something small (like a little exercise “snack”) that you can do each day to keep your momentum going.
Think of this like an Advent calendar, with a surprise behind each day.
Let’s dive in!
Why This Matters
According to the World Health Organization, over 30% of adults worldwide do not meet the recommended amount of daily exercise - and this number is climbing! The holidays are when you’re MOST prone to being more sedentary. So, fighting this trend and staying physically active, somehow everyday—even during the holidays—is crucial for your health!
FITNESS SIMPLIFIED
Combat days of doing NOTHING, by simply doing an “exercise snack” daily.
Fitness Tip to Keep Your Health a Priority
Get in an “Exercise Snack” Every Day
What’s an “exercise snack”?
It’s a bite-sized break with a dynamic, compound movement that counts as a HUGE WIN! 🏆
Get creative and involve your family!
Driving over the river and through the woods to Grandmother’s house?
Get an exercise snack in when you stop for gas.
Refilling goodie platters for another round of hosting?
Sneak in another exercise snack 💪
Here are 5 simple “snacks” you CAN do each day this week—
I picked these 👇 moves for you because they help to strengthen AND stretch, so they feel great:
1st Day: Thoracic Rotations (try lifting opposite leg for a balance challenge!)
2nd Day: Bear Crawl to Downward Dog
3rd Day: Side Split Squats with “Prisoner” Arms
4th Day: Single Leg Deadlift with Knee Drive
5th Day: Inchworms (level up by adding a push-up!)
The first 3 exercises are demonstrated in this video…check it out:
Three Moves for Strength & Flexibility
- Thoracic Rotations (8 reps/side): Create a tabletop position (either on hands/knees or hands on a chair). Place one hand behind head and rotate your elbow under then up to the ceiling, creating a big stretch through your chest. Increase the challenge by holding the opposite leg up.
- Bear Crawl to Downward Dog (8 reps): Rest forearms on chair or hands on floor with knees hovering just off the floor. Push hips up and back to straighten legs, then return to star position.
- Side Split Squats with Prisoner Arms (8 reps/side): Plant feet wide apart with hands behind your head and elbows squeezed back. Squat over to one leg, pressing your hip back as you lower down. Alternate sides.
Extra tip: Find yourself with a little more time? Even 10 minutes? Instead of just doing one “snack”, do all these exercises in a row as one big circuit.
Did You Know...
- Being physically inactive puts adult women at a much greater risk of cardiovascular diseases, such as heart attacks and strokes, type-2 diabetes, dementia and cancers (like breast and colon).
- Little bouts of movement (or “exercise snacks”) add up to great benefits, even though the recommended amount of physical activity per week is 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity.
- Incorporating “combo moves” —like the exercises listed above—helps you accomplish far more for your body with just one exercise. Use combo moves as often as possible in your workouts.
NUTRITION SIMPLIFIED
We can’t talk about “exercise snacks” without talking about actual snacking!
Nutrition Tip to Keep Your Health a Priority
Manage Your Snack Attacks
Snacking and mindless munching is one of the most challenging nutritional struggles.
Especially at this time of the year!
Ready for the best strategies to combat a snack attack?
👉 Don’t skip any meals.
When you eat a full robust meal, you’re less likely to mindlessly munch due to hunger.
👉 Snack on PRO’s first.
Before you reach for the crackers, eat some PROtein & PROduce first.
👉 Snack slowly.
If and when you do snack, sloooowww way down as you’re eating. When you eat fast, you’ll end up eating so much more than intended.
Another great strategy is to make sure you always have healthy snack options available.
Raw veggies pair perfectly with this tzatziki sauce as a dip.
Mix some up today so you have it at the ready!
Tzatziki Sauce
More ideas to Manage Your Snacking
- Wash & prep veggies to have at the ready for the dip👆. Carrots, cucumber sticks, celery, bell peppers, jicama are great options. Get creative and make them colorful!
- Make a batch of Deviled Eggs: boil eggs, scoop out the yolks and add a small amount of nonfat plain Greek yogurt, mayo & mustard with a splash of vinegar, refill into whites and top with paprika.
- Fill a bowl with easy to grab & munch fruit for your counter. Mandarin oranges, apples, pears & bananas look pretty and taste great.
MINDSET SIMPLIFIED
The little things still matter.It’s so easy to convince ourselves that we might as well give up if we can’t do it all or do things perfectly.
Can’t do the full workout?—Why do anything? 🤷
♀️Too many parties to eat perfectly according to plan?—Might as well overindulge. 🤷
♀️Don’t give in to this thinking!
Instead, remember that little moments here and there are still extremely impactful on your health.
Mostly due to the momentum and mindset it fosters for you.
You’ve got this!
Mindset Tip to Keep Your Health a Priority
Little Moments Matter
THE TAKEAWAY
It truly is the most wonderful time of the year—but also one of the easiest to lose yourself in the chaos. With a little intention and flexible expectations, small steps can keep your momentum going and make it easier to return to your rhythm later.
- Get in an “Exercise Snack” Every Day
- Manage Your Snack Attacks
- Little Moments Matter
ADDITIONAL RESOURCES
Self Care Simplified podcast
304. Elastic Eating - What it is and Why You Need It (Especially During the Holidays)
219. Two Simple Tips to Overcome the All-Or-Nothing Mindset
SPECIAL RESOURCE
This one is GREAT for a busy week! When you’re all out of sorts, nothing feels better than some good core exercises. This quick, 10 minute routine targets your core muscles in all the best ways, even helping to reduce back and hip pain (which is common during the holidays!)
Quick Core Stengthening Routine For Women
Until next week... Be strong
