MercyCare Business Health Solutions

Happy International Women's Day! Cheers to all the strong women in your life, May you Know them, May you Be them, May you Raise them.

Today is National Snack Day. If you were to indulge in snacks, or post about your favorite snack… today would be the day. What are your GO TO Snacks? (good, bad, ugly or delicious!)

Each week, I am going to highlight a new lifting move and give you a circuit to try it out! Lifting heavier can be intimidating, but the results are incredible and your confidence will grow as your strength does! As you’re working through these circuits, activate your mind as much as your muscles - thinking about each body part as you work it will increase the power behind the move and lock in even better results! ?? First up, I want to highlight the squat. Squats are an exercise that should be kept in every lifter’s plan. They will fire muscles all over your upper and lower body, really targeting your lower half while relying on your core for support and stability! Make Your Move Add a round of squats to your grind today! Aim for 3 sets of 10 basic squats and challenge yourself to add weight through each round ??

The Sunday scaries… A “Manic” Monday… for our entire lives we’ve been taught to dread the come of Mondays. But WHY? Well, if you hate your morning routine and despise your job and don’t set up anything to look forward to in your day… that narrative could be true for you. But I’ve found that with a quick mindset shift and consistent work on a routine you actually look forward to… we can rebrand Mondays all together! ?? Let’s start with our wake-up calls. Instead of hitting snooze or being woken up to the sound of a small human screaming your name and then rushing out the door, for this week I want you to intentionally wake up 30 minutes earlier than you NEED to for 30 minutes of you time, ok? Make Your Move Drop your morning wake up time below!

I don’t like being given one more thing to do, ever, BUT when it’s a positive thing that could have a great, positive impact on others? I’m in! ?? Each week, let’s link arms and aim to do one good deed for someone else. This week, I want to focus on social media because that space needs A LOT of sunshine, y’all. Make Your Move Find a positive quote, motivational video, or personalize a post that is light, happy… positive! Tag me when you post so I can share and keep the light spreading through our little corner of the internet ??

When it comes to crushing your goals and becoming your best self, what you do to recover from exercise can be as important as your actual workout. The solution? Active recovery! Adding low-impact, low-intensity exercise to rest days (or less intense workout days) is more beneficial than no activity at all. If you need a rest day (feet up on the couch, rest day) then GO FOR IT, but if you can take a stroll, stretch a little, or go for a low-impact bike ride, your body will thank you. Make Your Move What active recovery are you planning into your weekend? Check in with us here!

March is for: Mind & Muscle Movement - a virtual bootcamp to strengthen our minds and bodies through daily, sustainable changes ?? Let’s get started! Here’s what you can look forward to this month! ? We’re kicking off this month with some JOY - on Fridays we’ll wake up and check in with something positive to make us smile, ? We will unpack the mind-muscle connection and get a weekly assignment for recovery, ? Sundays we will share a positive act to Be the SUNshine, ? Then we will rethink our Mondays with a better morning routine, ? On Tuesdays we will talk strength training and add a Rise & Grind challenge to your week, ? Wednesdays are for us, to connect + share as a community, ? And, finally, Thursdays are SWEET with Spring Into Sweets Recipes! Time for JOY! Time to Make Your Movement a Priority in March!

Ready to eat more dessert? This is a recipe you definitely want to save because it is great to prep in bulk to enjoy all week long! Made with banana, chia seeds, Vanilla Protein powder, almond milk, and Greek yogurt, this Banana Cream Chia Pudding will keep you full for hours. …and is the perfect recipe to use up that random, half-banana laying on your countertop! ?? Servings: 1 Ingredients 1 cup unsweetened almond milk 1 scoop Vanilla Protein 2 Tbsp. chia seeds ? cup reduced-fat plain Greek yogurt ? large banana, sliced Instructions Add almond milk, protein, and chia seeds to a 16-oz. jar (or sealable container); stir until well mixed and no lumps remain. Seal jar. Refrigerate at least 4 hours (or overnight). Top with yogurt and banana just before serving. Store refrigerated in an airtight container for up to 24 hours.

I want to remind you that there is no right way to move your body. You don't need to exercise for hours to gain the benefits for your mental health and self-esteem. However, research shows that moving for 30 to 60 minutes, 3 to 5 days a week will yield the best mental health impact! What’s super interesting is that this same study showed working out MORE than 90 minutes had no significant impact on the athlete’s mental health. What workouts or movement styles would you recommend for someone to start in March?

You are doing amazing! If you don’t hear that from others enough, remember that you can be your own biggest cheerleader in just a few simple words. Brainstorm 3-5 “I am…” statements to keep on hand when you need a pick-me-up. Choose one time each day for this mindful moment and remember to SMILE as you compliment yourself. What is an I am… statement you need to hear today?