Tag Archives: Exercise

Monday is the Best Day!

Hello Monday!
A lot of people ask me why do I like Mondays? Don’t get me wrong I love my weekends and I do believe they go to fast, but that is no reason to hate Monday, in my mind.

I think of Monday as my fresh start to the week. It sets the tone, so if I start off indulging in healthy behaviors, more than likely I will maintain those behaviors throughout the week.


My Happy Mondays

What makes my Mondays so happy?


  • First things first, I never miss a Monday workout!


  • Monday Writing Prompt – The one-day of the week that I am determined to write (blog post, lesson, article…) is on Mondays!


  • I am a Kids Cook Monday ambassador and I just became a Move It Monday ambassador! Move It Monday is an international campaign encouraging people of all fitness levels to get moving each week starting on Mondays!  Cooking with my kids and eating as a family is what started GoodFoodMama and being physically active and helping others become physically active is the foundation of my profession (personal trainer, Spin instructor and my education Kinesiology and Public Health)! I live by this stuff!


Embrace Monday and have an awesome week!

Workout Wednesday – Workout Tips for You and Your Kids!


Welcome to Workout Wednesday!

I love to walk! I mean I really LOVE to walk! Up and down hills, in parks and around some of my local lakes. My kids on the other hand will come up with every possible excuse not go on a walk with me, especially if I say let’s go get some exercise.

Because I know how important it is for kids to be active, I came up with a few ways to get my kids exercising and they don’t even know it. Oh and I don’t say let’s go get some exercise anymore!

Everyday Adventures

Love, love, love going on adventures! We go to our local park where there is trail, near a stream (when we have rain here in CA) surrounded by wild blackberry bushes, redwoods and nature everywhere. We are climbing over rocks and hills, swinging from trees and balancing on tree trunks! Every adventure is different and we are out there for a good hour or more!

Scavenger Hunts

This can take place indoors or outdoors, I think outdoors is the best! Everyone starts with a list of things to find (or do) and a time limit. There is no set path as we scavenge around and search for all of the items on the list. The person who finds everything on the list first or finds the most items before the time is up wins. One of the great things about scavenger hunts is that you don’t have to spend time making and hiding clues. We search for things that already exist.


This is an easy one – your kids can cycle on their bikes while you run and try to keep up with them!

Working out is just as important to kids as it is to adults. Explore ways to get you and your kids working out together!

Move of the Day…


Targets: Core, glutes, hamstrings.


Begin lying on your back with feet flat, knees and ankles hip-distance apart, knees bent, back straight and arms lengthened at your sides. Extend right leg as straight as possible toward the ceiling, keeping thigh in line with your hip.

EXHALE: Squeeze glutes and lift hips, keeping them level.

INHALE: Slowly lower to staring position to complete one rep.

Complete all reps and switch sides. Work up to 3 sets of 12 reps.

Workout Tip…

Trying to lose body fat? Build some muscle…



Do you have any workout tips to get kids moving? Please share…

Easy Ways to Work in Exercise Throughout Your Day

“I have no time to workout!” I hear it all the time, but there are ways to work in exercise throughout your day. Here are some easy ways to keep moving throughout the day:

  • Park your car at the back of the lot.
  • Get out of the office building and enjoy walking meetings.
  • Get off the bus a few stops earlier.
  • Take the stairs every chance you get.
  • Use a hands-free headset for conference calls so that you can walk around as you listen and talk.
  • Practice stretching and breathing exercises at the copier.
  • When you’re working at your computer, use an exercise ball as your office chair.
  • Take a break from the computer and do a Wall Sit: Stand with your back against a wall. Walk your feet forward as you slide your back down the wall, bending your knees up to 90 degrees. Hold for one minute and repeat.

It all adds up. So go workout!

Have more tips? Do share.

Making Healthy Choices for Healthy Living

Having accurate health information is necessary for you to make healthy choices. Here are some posts that can help.

Nutrition Quiz: Common Food and Nutrition Myths – GFM

Nutrient Claims – GFM

Nutrition Facts label – USDA

Nutrient Database – USDA

Weight Loss Quiz: How much do you know about weight loss? – GFM

What Do You Eat After you Workout?

Hi Everyone! Trying to put together a good list of after workout foods for healthy eating reference. Here is want thekitchn.com “What To Eat After a Workout Reader Intelligence Report” came up with and want I wrote about in October last year “What To Eat After You Workout: Post-Exercise Eating Tips“.

Please share what you like to eat after you workout.


Daily Dose of Healthy Living – Fitness Tip: Follow a Well Rounded Routine

Daily Dose of Healthy Living

Daily dose – for the best fitness results, follow a well rounded routine!

Follow a Well Rounded Routine

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