Denice Murray Health Coaching

I am SOOOO guilty when it comes to sitting my butt on the couch (or in my chair) after a long day. Whether your job is more mental, physical, in an office, work from home, SAHM, on your feet all day, or whatever, after a long day doing ANYTHING , it’s difficult to find the willpower or motivation to get yourself up and moving again.        To help make sure you’re getting the movement you need throughout the day, I have 3 key recommendations. 1.  Schedule time into your calendar and guard that time like it is a sacred ritual.   Now, does this sound dramatic? Yeah, a bit.  But for some people, this is what needs to be done in order to make it work.  I have clients who treat their exercise time as a non-negotiable part of their day, and someone better be bleeding or missing a digit to disturb that time. If this fits your personality type, or if you’re the kind of busy mom who deeply needs to schedule each part of your day to make sure you’re getting...

For anyone trying to live a healthier lifestyle or lose weight, there’s no denying that exercise is considered a KEY step in that process. In fact, some may argue it’s THE most important step to getting healthy and staying fit. But for some, like ME, I’m not into exercise. I may go for walks. I may stretch when I’m sore and tight. I might even bike or swim when it’s for fun. But I have to FORCE myself to get in any movement that is considered exercise (any movement outside of pleasure, fun, or relaxation). There are tons of reasons people don’t actually like exercising – bad experiences in the past (body shaming), pain (injuries or illness), discomfort (difficulty breathing or getting sweaty), exercise feels like a chore or punishment, or you just don’t identify as an exercise-type. And although exercise is great for your body, not everyone gets the “rush” from exercising like some people do. I can personally say that I have NEVER had the “runner’s high” – the rush of endorphins...

Yes, I said it! If you are not used to living a lifestyle where nutrition, movement, and stress management are a regular and routine part of your life, it’s hard to get there. That’s why it’s so important to build a health and wellness routine that fits your current situation. But you have to be ready. It will be that much harder if you’re not prepared. It’s important to start with a few essential questions. What’s Important to You RIGHT NOW? Is it losing weight? Longevity? Treating a medical condition? Improving your body composition? Strength or Flexibility? Better nutrition? The things that are most important to you will determine what you’re willing to put the most effort into. For me, I’m more interested in improving my nutrition and eating habits. I know I will be putting food into my body at least 3 times per day, and it’s more important to me to work on my eating habits than it is to focus on fitness. I’m already fairly active, and even though another area I want to...

Hello. I took this week's post from an article I read from Precision Nutrition . I am a huge nerd and love learning about my topic of choice when it includes graphs, charts, research studies, etc.! So this information was super fun for me to read about. The author of this piece is Brian St. Pierre and compiled by Adam Campbell. I hope you find the information useful on your health and wellness journey.  "Here’s a fun chart, courtesy of some clever scientists in the Netherlands. It tracks changes in people’s average daily energy expenditure from 1900’s to the early 2000’s. But to make it interesting (this is why they’re clever), the researchers also plotted the widespread adoption of both time-saving and time-wasting technology. The finding: there’s been a 60 to 70 percent reduction in total daily energy expenditure over the last century . In a previous study, the same scientists calculated that actors at a historical theme park set 150 years ago were 1.6 to 2.3 times more ac...