Energy to Go

Health & Vitality Tips from Voci Health Works

Start Your Sleep Routine When You Wake Up

Start Your Sleep Routine When You Wake Up 150 150 Voci Health Works

A good night’s sleep starts with the conclusion of the previous night’s sleep. Here’s a guide to how to manage your day so manage to sleep well.  It all starts with sunshine!

Start Early Preparing for Sleep


Use your time at home to finally nail the good habits you’ve been chasing for years.
Healthy at Home is a convenient, streamlined and affordable coaching program with full coaching support.
Find Out More


Have questions about maintaining good nutrition, movement, or mindset these days? Contact Voci Health Works with your questions. No need to be a client.


More Health & Vitality Tips

The Magic of Micro-Workouts

The Magic of Micro-Workouts 150 150 Voci Health Works
Micro-Workouts
Image Designed by Freepik

You’re home.
You’re sitting in front of a screen…a lot.

And even though it seems like getting a workout in would be convenient and a good break, you just can’t seem to find a solid hour in your day.
Well you don’t have to.

You can exercise just a little bit at a time throughout your day and accomplish quite a lot. It’s called Micro-Workouts and with it you can:

  • Actually move more throughout the day.
  • Make your workouts easier, yet equally as effective.
  • End up exercising alot.

Here’s how it works:

  • Pick a trigger. This is the key! Select a workout tool (like soup cans, a chair, a towel, a yoga mat, or a dumbbell) and place it somewhere in your home that you pass often.
  • Pick an exercise. Choose a movement (or two) that gets your whole body involved and that doesn’t require a warm up. Something like a push-up, lunges, or squats.
  • Pick a routine. Set a small number of reps and sets as your goal. Just enough to get you moving. You’re not trying to burn yourself out between phone calls.
  • Pick it up. Now, every time you pass your trigger, do your brief routine and then continue on with what you were doing.

By the end of the day, you will actually have done several hundred reps and not even feel like it. But they add up and boy do they count!

Switch it up day to day and have fun with it.

This method of micro-workouts comes from fitness expert and former Navy SEAL, Craig Weller of Precision Nutrition. More Details

 


Use your time at home to finally nail the good habits you’ve been chasing for years.
Healthy at Home is a convenient, streamlined and affordable coaching program with full coaching support.
Find Out More


Have questions about maintaining good nutrition, movement, or mindset these days? Contact Voci Health Works with your questions. No need to be a client.


More Health & Vitality Tips

Self Care Cheat Sheet

Self Care Cheat Sheet 150 150 Voci Health Works

Looking for some ways to keep up your energy, lower your stress, and just plain hold on to your sanity?

Download the Self Care Cheat Sheet from the American College of Lifestyle Medicine for some quick tips ranging from nutrition to movement to emotional health and much more.

Self Care Cheat SheetClick to Download PDF


 

Staying at home? Stay healthy with expert coaching, resources, and support. Healthy at Home is my new program that combines the most effective strategies in Health Coaching with the convenience and simplicity you need right now.

Find Out More


Have questions about maintaining good nutrition, movement, or mindset these days? Contact Voci Health Works with your questions. No need to be a client.


More Health & Vitality Tips

Easy Peasy Pantry Protein Bars

Easy Peasy Pantry Protein Bars 150 150 Voci Health Works

Looking for something sweet and healthy…and an activity?

Here’s a super easy recipe (adapted from Dr. Sears) for making your own protein bars. They’re full of good things, but you can still just call them candy bars if you’d like.

Ingredients

  • 1 cup of your favorite protein powder
  • 2 cups oats or granola (or even a low/no-sugar cereal)
  • 1/2 cup your favorite chopped nuts
  • 1/2 cup raisins or dried cranberries (if you have them)
  • 1 cup maple syrup
  • 1 cup of your favorite nut butter (preferably natural/no-sugar)

Directions

  1. In a large bowl, stir together the dry ingredients
  2. Add the wet ingredients, stir to combine thoroughly (you’ll get a bit of a workout here)
  3. Press mixture into 9 x 13 pan
  4. Cover pan
  5. Refrigerate for at least 1 hour
  6. When mixture is solid, cut into bars of any shape and size
  7. Keep bars refrigerated

Healthy at Home Program

Staying at home? Stay healthy with expert coaching, resources, and support. Healthy at Home is my new program that combines the most effective strategies in Health Coaching with the convenience and simplicity you need right now.

Discover Healthy at Home Contactless Coaching


Have questions about maintaining good nutrition, movement, or mindset these days? Contact Voci Health Works with your questions. No need to be a client.


More Health & Vitality Tips

5 Energy Boosting Foods for Your Pantry

5 Energy Boosting Foods for Your Pantry 150 150 Voci Health Works

Whether you’re taking socially distanced trips to the grocery store or getting food delivered, you’ll be restocking your pantry while you’re staying at home.

And all that time at home may just drain some of your usual energy and vitality. So here’s a short list of items to keep in stock–with slow burning carbs and other vitamins and minerals–to keep your engine going.

🍌 Bananas – Vitamin B6 and Potassium
🍠 Sweet Potatoes – Fiber and Slow-Release Carbs
🥣 Oatmeal – Beta-Glucan Fiber which shows glucose absorption
🍵 Green Tea – Caffeine slowed down by L-theanine
🥬 Spinach – Iron and Vitamin C


Staying at home? Stay healthy with expert coaching, resources, and support. Healthy at Home is my new program that combines the most effective strategies in Health Coaching with the convenience and simplicity you need right now.

Discover Healthy at Home Contactless Coaching


Have questions about maintaining good nutrition, movement, or mindset these days? Contact Voci Health Works with your questions. No need to be a client.


More Health & Vitality Tips

Focus on What You Can Control

Focus on What You Can Control 150 150 Voci Health Works
Things I can Control

 

Feeling anxious?  Take 10 minutes to make a list of the things that you can control. Use this to reframe your situation. Use it as a to-do list, create a mantra from it, or simply use it to spark gratitude. By focusing on what you can control you can boost your mood, alleviate stress, and enhance your connections with others.

Here are some ideas to start your list:

  • My breath
  • My self-talk
  • Being grateful
  • My exercise
  • My sleeping habits
  • My eating habits
  • What I read
  • What I watch
  • What I post
  • When I ask for help
  • What I learn

Have questions about maintaining good nutrition, movement, or mindset these days? Contact Voci Health Works with your questions. No need to be a client.

More Health & Vitality Tips