Denice Murray Health Coaching

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...

As you’re working on your health, wellness, or nutrition journey, you’re going to face daily challenges. It happens. Obstacles. Setbacks. Faltering Motivation. Resistance. It’s frustrating to hit a roadblock. But hopefully some of the tips compiled here will help you navigate around these challenges and continue on your way to a healthier you. Focus on Your Behaviors, Not Your Outcomes .  I know I’ve talked about this before, but it’s actually a critical step of creating healthy habits. Outcomes vary. If you’re trying to lose 10 pounds, but the scale hasn’t moved past 5 pounds, it’s easy to get caught up in the number on the scale and fail to give yourself credit for the habits you’re creating like riding your bike 4 times per week, cooking healthier meals at home, and losing inches from around your waist. It’s important to praise and celebrate each habit you do, rather than only giving yourself credit when you hit a certain milestone, like the number on the scale. Take a...

Most of the time, if you mention the dreaded “Carbohydrate” word to people trying to lose weight, they will tell you they’re talking about bread, pasta, sweets (desserts like cakes, pies, ice cream, candy, etc.), potatoes, rice – and they would be correct. However, talking about carbs isn’t as simple as you might think. Broccoli is a carb. Strawberries are carbs. Beans are carbs. Almonds are carbs. When it comes to carbohydrates I think we, as the general population, have gotten a lot of mixed messages over the years – as research has continued and studies have been conducted – and our understanding of carbs has become a bit skewed. We have lumped certain unhealthy foods into the general category of “Carbohydrates” and by association, a lot of healthy – even NECESSARY – foods have gotten a bad rap. The most common sources of carbohydrates include Fruits, Vegetables, Grains, Milk, Nuts & Seeds, and Beans, Peas & Lentils. And all of these food sources – even the...

My post last week was an introduction into the concept of the Six Dimensions of Wellness. This week, I wanted to discuss one of those dimensions: Physical Wellness . I don’t know about you, but when I think of health or wellness, this is the first area that pops into my head. Exercise. Nutrition. Those are the main two items when I think Physical Wellness . If I were to go into other areas of this dimension, I might think about hydration, sleep quality, a strong immune system to help me fight or prevent infections or diseases. But the main two topics of Physical Wellness – Exercise and Nutrition – provide hundreds, if not thousands of areas to explore. The definition of Physical Wellness, according to Dr. Hettler and the National Wellness Institute is as follows: “The physical dimension recognizes the need for regular physical activity. Physical development encourages learning about diet and nutrition while discouraging the use of tobacco, drugs, and excessive alcohol con...