This month, I am sharing with you how to fall back into a good fitness routine! Have you ever been in a fitness funk? You know, when you can’t seem to drag yourself out of bed (or off the couch) to move your body. Maybe your fitness plan has become boring, or you need some new inspiration to keep on moving and grooving. Maybe you just need a change of scenery, a new goal, or a new fitness routine. I hope you enjoy getting inspired to fall back into fitness!
As you renew your health and fitness goals, I am here to help!
-Stephanie
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Fall into Fitness:
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 Healthy movement empowers you to live better. It makes you feel stronger, not only in the strength and tone of your muscles, but it also helps build mental strength and confidence.
Exercise does not have to be complex or complicated. Actually, keeping it simple, while still challenging yourself, helps you stay focused and get results. Here are some simple tips to help you fall into a healthy fitness routine!
Sign up for a race. Since we are currently in the time of COVID and practicing social distancing, weekend races have changed. However, there are many virtual races and events to participate in. Setting a date and having a goal is a great way to keep you motivated! Give yourself ample time to train. Once signed up (and registration fees are paid), there is no turning back!
Change it up. If you find yourself in a fitness funk and bored with your routine, it is time to change it up! Participate in interval training, take that new cycling class that you have been thinking of, or sign up for your gym’s boot camp program.
Join a running or cycling group. Moving with other people is an excellent way to not only make falling into fitness fun, but also to keep you accountable to reach your goals. If you’re unsure where to get started, visit your local running or bicycle shop to explore local organizations that unite over physical activity.
Plan an active excursion. Active excursions include anything from hiking, mountain biking, kayaking, or horseback riding. Not only are you able to rejuvenate yourself with a break from your day-to-day routine, but the activity will challenge you to push yourself to the next level!
Share your goals. Research has found that sharing goals with others increases your chances of reaching that goal. Tell your friends and family about the goals you are working towards. The more people you share your goals with, the more likely you are to stick with it.
Step out of your comfort zone. Take a new class, try a new sport, or explore a different style of exercise. A few ideas include joining an adult swim team, signing up for tennis lessons, or enrolling in a new dance class!
Call a friend. When you feel you need the extra push or accountability, call a friend, coworker, or relative who can help push you to get back into the swing of things!
Reevaluate and reassess. Be honest with yourself, and reevaluate what is working and what is not working for you anymore. Maybe you are bored, the times do not work, or you are no longer seeing results, all of which could be making you frustrated and not motivated to keep going.
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5 Mind and Body Benefits of Exercise:
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- Boosts mood. Exercise has been linked to an improved mood and decreased feelings of stress, anxiety, and depression.
- Promotes a healthy weight. Regular exercise helps to increase your metabolic rate, resulting in a higher calorie burn.
- Strengthens muscles and bones. Exercise is essential to building and maintaining strong muscles, which not only promotes a healthy metabolism, but also helps decrease the risk of injuries. Exercise also helps build strong bones and increase bone density, which is linked to a reduced risk of osteoporosis later in life.
- Reduces the risk of heart disease and diabetes. Regular exercise has been shown to improve insulin sensitivity, reduce body fat, promote a healthy heart, and decrease blood pressure.
- Improves sleep quality. Regular exercise can not only decrease stress and help you relax, but it can also help you sleep better.
Exercise is also good for your relationships. Make exercise dates with your friends, partner, children, parents, grandchildren, coworkers, nieces, or nephews. How do you plan to empower yourself with exercise today?
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Featured Recipe
Quick Chicken Piccata with Whole Grain Linguine
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 Recipe by: Whole Grain Council
Whole wheat linguine is a filling and hearty addition to this quick, easy, and delicious Chicken Piccata recipe.
Whole Grain Linguine
- 8 ounces uncooked whole grain linguine
- 1 teaspoon extra-virgin olive oil
- The rind of one lemon, finely grated
- 1/2 cup quartered cherry or grape tomatoes
- 1/4 teaspoon salt (or more to taste)
Quick Chicken Piccata
- 4 (6-ounce) boneless, skinless chicken breasts
- 1/4 teaspoon salt
- 1/4 teaspoon ground pepper
- 1 tablespoon extra-virgin olive oil
- 1/3 cup white wine
- 2/3 cup fat-free reduced-sodium chicken broth
- 1 tablespoon lemon juice
- 1 clove garlic, minced
- 1 tablespoon butter
- 1 tablespoon chopped parsley or cilantro
- 2 tablespoons capers
Instructions:
Cook linguine according to package instructions. Drain; stir in olive oil, lemon rind, tomatoes, and salt. Cover, and keep warm. Pound each chicken breast to 1/2-inch thickness using a meat mallet or heavy skillet. Sprinkle on both sides with salt and pepper.
Heat oil in a large skillet over medium-high heat. Add chicken breasts; cook for 4 minutes per side or until done. Remove chicken from skillet, and loosely cover with foil. Add wine to pan, and cook until liquid has almost evaporated, stirring to loosen any browned bits in the skillet. Stir in broth, lemon juice, and garlic; simmer until liquid has reduced to about 1/2 cup. Remove from heat. Add butter, and stir until melted. Stir in parsley or cilantro and capers. Serve chicken and sauce over linguine.
Yields: 4 cups
Serving size: 1 chicken breast and 1 cup linguine
Nutrition facts per serving: Calories: 330, Total Fat: 10 g, (Saturated Fat: 3 g), Sodium: 480 mg, Carbohydrate: 42 g, Fiber: 5 g, Protein: 17 g
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Be Inspired
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“Incredible change happens in your life when you decide to take control of what you do have power over instead of craving control over what you don't.”
― Steve Maraboli
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About SO Nutrition
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Stephanie Leipprandt Ouellette, MBA, RDN, LD Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College. She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007. In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community. Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home.
Stephanie and her family reside in Katy, Texas
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