Hi, I'm Nicolle Kate

I share energy food recipes and build health coaching programs to balance weight, refresh mental clarity and generate vibrant energy for every body.

I’m passionate about inspiring you to become your healthiest you. Find wellness wisdom on my blog here.


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Find out How to Feel Strong, Alive, Energized and Ready for Anything.

Find out How to Feel Strong, Alive, Energized and Ready for Anything.

This is the third blog in my "Soul Food" series which highlights ways to nourish ourselves other than with food we eat. Can we use exercise as comfort, nourishment and medicine?

Humans are born to move. It is written in our DNA. The health of our bodies fundamentally changes based on how much we move or sit still. In our modern life we move less and our health suffers.

In America, we spend twice as much on health care as any other country per capita and we are ranked 28th in life expectancy compared to other countries per capita. Sadly, America has become one of the most sedentary cultures.

Without some activity every day your nervous system literally starts shutting down big muscle groups for lack of use. That kind of imbalance can lead to a lack of energy, soreness, stiffness, injury, and illness that gets worse with age.

We need to move 30 minutes every day. When you move, your whole system lights up, so why not do something that makes us look and feel so much better? You'll feel strong, alive, energized, and ready to take on anything. Your confidence is boosted and your outlook is so much more positive.

It’s easy to break the promises we make to ourselves to get some exercise. Over time, broken promises can easily become normalized, but just 10-20 minutes of movement is better than nothing, so no excuses.

Benefits of 30 minutes of daily exercise

  • Boosts energy
  • Lowers stress
  • Improves sleep
  • Elevates mood, depression
  • Disease prevention
  • Controls weight
  • Fun way to feel and look better
  • Combats health conditions
  • Improves sex life
  • Increase your feeling of power

Functional exercise is finding ways to burn calories and integrate movement into every day life.

  • Walk a dog
  • Take the stairs
  • Walk or bike to work and errands
  • Get a standing desk
  • Clean your own house
  • Mow the lawn
  • Garden
  • Walk with friends instead of sitting/eating with friends
  • Walk while you talk on the phone

According to Dr. Jordan Metzl, MD, a nationally recognized sports medicine physician at NYC’s Hospital for Special Surgery, It’s imperative to add in a minimum of 150 minutes of movement per week. 30 minutes, 5 days per week. He explains that there are three components of exercise, flexibility, strength and cardio. Interval training is considered the most efficient way to get results from a cardio workout. 10 minutes of warm up, 20 minutes of moderate exercise (walk, jog) and 10 minutes of real huffing and puffing exertion. Yoga, squats, lunges, pushups, and planks are great for improving flexibility, balance and strength. (push ups are my least favorite thing)

Exercise is very individual just like diet. Do what you authentically love or you won’t do it. I love functional exercise so I integrate as much walking into my every day life as possible. I walk long distances daily to all my regular errands, the dry cleaner, shoe repair, health food grocery and the farmers market etc. I also love yoga, jogging and hiking to mix it up. I do not belong to a gym and you don't have to either. What do you love to do? Dance, ski, roller blade, jog,, pilates, there are so many ways to move!

Just move and live your healthiest life,  Xx Nicolle Kate

 

 

 

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