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Health & Vitality Tips from Voci Health Works

Black Lives Matter

Black Lives Matter 150 150 Voci Health Works

Black Lives Matter

Health Coaching is–at its core–about helping people make sustainable changes to their health and well being. In the course of coaching both coach and client are reminded of two things:

Change is not easy.
Change requires action.

We all have been reminded in recent days that changes which would end racism are not easy. And we have started to see that change can happen when people take action.

In that spirit, here are some organizations where you can spend your energy to affect change. When you engage in any way you will undoubtably feel energized–your own wellbeing is enhanced when you work for the wellbeing of others.

Black Lives Matter

Showing Up for Racial Justice

Color of Change

NAACP Legal Defense Fund

Know Your Rights Camp

And many more resources and organizations can be found here and here.

No Flour No Problem Chocolate Chip Cookies

No Flour No Problem Chocolate Chip Cookies 150 150 Voci Health Works
Can’t find a spec of flour these days?  No problem. You can still make tasty and healthy treats with just 4 ingredients and 15 minutes.

Cookies

Here’s what you need:

  • 3 large ripe bananas
  • 2 cups rolled oats (regular or quick)
  • 1/2 cup nut butter of your choice
  • 1/2 cup chocolate chips

Here’s how you do it:

  • Smash those bananas.
  • Preheat the oven to 350F and line a cookie sheet with parchment paper if you have it.
  • In a large bowl, combine the bananas, oats, and nut butter and mix very well. Fold through chocolate chips.
  • Form into 12-18 balls (depending on how big you want your cookies) and set on the cookie sheet.
  • Press each ball flat.
  • Bake for 10-12 minutes, or until slightly firm on the edges.
  • Allow to cool on the cookie sheet completely (or they’ll fall apart).

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


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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.


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The Magic of Micro-Workouts

The Magic of Micro-Workouts 150 150 Voci Health Works
Micro-Workouts
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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.


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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.

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


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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.

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


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