3 ways to improve your fitness (today!)

Thank you guys for your support on last weeks posts and my new fitness content. If you’re wondering what’s new, check out last weeks post here. If you haven’t tried out my first workout of the week, do that here - remember I’ll be posting a new workout every Friday!

A friendly ask...is there fitness content you’re craving? Outdoor routines? Body part focused routines? Long-term routines? Tell me what you’re looking for so I can help you!

In honor of the new fitness content and teaching my first demo fitness classes last week (more to come!) I am sharing a fitness post on the blog today!

Hopefully you read my posts, 3 ways to get healthier today and 3 ways to improve your self-care. If you’ve been around for a minute you are familiar with my three pillars of wellness: nutrition, self-care, and movement. These super simple posts highlight key ways you can improve your overall well being. Today we’re talking about the 3rd topic: movement!

Remember, feeling well and being well come with consistency and a bit of motivation. If you are brand new to exercise, or if it’s been a few weeks since you participated in intentional physical activity - this post is for you. If you’re currently an avid exerciser and pushing your body hard more than one day per week - this post is also for you. Whether you have a desire to have a fitness routine or not - this post is FOR YOU! Movement is movement. It doesn’t matter if you belong to a gym. It doesn’t matter if you attend workout classes. What matters is that you move your body.

Yes, moving your body at higher intensity (coupled with proper rest and nutrition) can change your body. But, if you’re only motivation for exercising is to change your body, then I guarantee it is going to be hard as heck to stick with it. Moving your body improves muscle mass, heart health, longevity, mood, and more.

I move my body, because a body in motion stays in motion. In healthcare, my exposure to people of all ages and with all conditions has helped me a) not take my ability to exercise for granted and b) value the role of physical fitness in independence later in life. The ability to move your body is a gift that not everyone gets. Don’t take it for granted. This is my why. Find your why - and I encourage you to choose something besides weight-loss or toning up.

Now that you’re ready to improve your fitness - read on!


3 ways to improve your fitness today

  1. Walk. Walking is the new Crossfit. Yup, I said it. And if it isn’t, well I am determined to make it such! Since I started posting about my walks on IG I have gotten such love from you all. People saying I inspired them to walk without guilt that it wasn’t vigorous enough exercise. People who already walk and shared their walking routes and routines with me. People who started taking walks to clear their head and experience their home in a new way. Across the board, thank you. Walking isn’t just for elderly people or our parents. It is for everyone. Unlike trendy intense exercises that leave you rundown, exhausted, and overly sore, walking provides the benefits without the pain. Walk and talk with a friend (even if its on the phone) and experience a mood boost! Give it a try!

  2. Stretch or yoga. Our body gets so stiff from being in the same positiion all the time. Sitting, driving, even working out leaves us very tight. Contrary to popular belief, you don’t need to go to a yoga class to do this one. Stretch for a few moments when you wake up, hold a few restorative yoga poses before bed (recommend Yoga with Adriene). Do something to stretch those muscles! Tip: If you sit all day or most of the day, your hip flexors are tight. Here’s a video of a great hip flexor stretch.

  3. Push ups. Arguably the best exercise there is. It works your core, triceps, shoulders, glutes (if you keep them tight throughout). Practice your push up - it literally makes you stronger and more fit for any other exercise you do. Plus, everyone feels strong doing a push up! Keep in mind, push ups on your knees are STILL HARD! Instead of letting your form break down (butt pop back) head to a counter or window sill and do a standing push up!

So there they are. Three things you can do every day, or twice a week to start. These three things will also help you tune in to your body and hopefully gain some perspective on how you feel each day!

new things and my nutrition philosophy

I’m back! Since the start of summer I have shared a ton of blog posts which you can catch via my archives. My favorites were about alcohol and meal prep. I took a break in September to recharge and get ready for my mini relaunch happening TODAY! While my blog will look the mostly the same, there are some changes for you to be aware of…

New handle

@f00dcourt is no longer. Here’s the thing - I am not a food blogger. I don’t create creative recipes, I don’t eat out multiple times a week trying the latest and greatest cuisines. Sure, I love food. But my recipe and meal creations are insanely simple, and my sensitive stomach makes it difficult for me to enjoy a lot of the yummiest dishes in the city. I prioritize feeling good just about always. I no longer feel that ‘f00dcourt’ is a representation of me, or what I write about on my blog. I am ready to show more of ME (this includes my face) and share more content that is 100% authentic. My goal is to help you improve your health through approachable wellness methods. So as of today, @realfoodcourt will be my new handle. Please follow me if you don’t already. On my IG I share my real life, what I’m eating, how I’m making time for myself and my health, and how I still enjoy life!

New content

While my blog content will remain centered around my three pillars of wellness: movement, self-care, and nutrition - fitness will have a stronger presence. I know not everyone is interested in this content and for that reason I have created a separate blog located on the FITNESS page. My new fitness tab will include weekly workouts and will expand to include more things including my favorite products, discount codes, live classes I am teaching, and more. If you have questions about workouts, the moves, or have any requests please let me know.

New services

I am still offering nutrition counseling at Active Life & Sports Physical Therapy in Perry Hall, MD and I am accepting new clients. My availability has expanded, and I accept the major insurance providers, so don’t delay in checking us out! I will be teaching some group fitness classes which are available to you if you live in Baltimore so stay tuned for those details. Finally, and most importantly, I am now offering media coaching for fellow dietitians and healthcare/wellness professionals. Head to my services page to read more!


My nutrition philosphy

As I kick-start a more refreshing and real message I realize I need to get clear with myself and of course with you all on my nutrition philosophy. While things may have been quiet around here for the last 3 weeks, the dietitian community has been lighting up with hard discussions and at times clashes in opinions and beliefs. While you, my reader, may not be directly involved in those discussions, the impact reaches you through conflicting nutrition messages. The hardest thing for me since starting my blogging and entrepreneur journey has been quieting the noise coming from others.

Is there an area in your life where you need to quiet the noise?

I realized that amidst the noise I somehow forgot what I believed in. I found myself doing and saying things that didn’t quite align with me, but I thought might be the ‘right’ thing to say. I lost clients over this - which was the biggest eye opener. This helped me realize that doing what another dietitian thought was right didn’t matter if it wasn’t right and real for me. After taking a lovely vacation and tuning in, I finally feel that I have tuned out the noise.

Have you ever followed a fitness or nutrition plan your friend was doing only to find it ineffective? You get it…

Here i what you can expect from my content and counseling…

I believe food can change our health. Plain and simple. I also know there is so much we don’t know yet, and sometimes we need medications and that is okay. However, common sense (eat more real foods and less processed foods, move your body more) still applies no matter your concern or ailment. If we don’t believe that food and fitness can heal us and keep us healthy, then I feel pretty hopeless. Understanding and embracing the idea that how we treat our body impacts our health later matters. We may not be able to prevent certain events from happening, but we can know we did our best to treat ourselves well. I dont know wabout you, but regret is the worst feeling.

Everyone, including myself, can make diet changes. I will help you identify where you need to make some changes, and support you on the journey. I will not write meal plans (nothing new here) but I will help you create meals and an eating schedule (consistency is key) to help hold you accountable. I will provide meal planning tips and mindset food for thought to help you stay motivated.

What I will do: listen to you, even if haven’t experience what you are going through, I will listen. I will consider what level of wellness you desire to reach. I will help you explore and question your mindset and attitude and provide you with resources for additional support.

I am here for you. You can head to my contact page if you want to inquire about nutrition counseling. More importantly, I encourage you to stick around. Read my weekly posts, try an at home workout. Support a brand I love. And please, send me your questions and content requests! Thank you for reading.