Top 3 Wellness Tips

Top 3 Wellness Tips

It’s a new year and with a new year comes new goals, resolutions and intentions. I’m a fan of any type of goal or resolution that has to do with bettering yourself – as long as it’s done in a way that sets you up for success (see the bonus below for a great tip on that). People often ask me what some of my “go to’s” are in terms of staying healthy and fit. I have to be honest, I have quite a few daily rituals but I narrowed it down to 3 so it wouldn’t be information overload. These three tips hit each aspect of what I believe is important in a day – nourish, movement and restoration. Enjoy!



I do believe starting your day off right for you is really important. The jury is still out on whether or not breakfast is a must. I believe it’s a personal thing. And because I believe it’s a personal thing, I always feel better when I start the day off right with a protein smoothie packed with goodness. And whether breakfast for you is at 7am or 10am this is still a great way to kick off the day nutritionally.

Antioxidant Smoothie – I start my day everyday with an energizing protein smoothie. How you start the day is key to a healthy, energized, balanced day nutritionally. This is balanced (protein, fat, carb) and has a ton of antioxidants, phytonutrients and healthy fats.

  • 1 scoop (approx 20g grass-fed whey protein – or protein of your choice)
  • 1/4 cup blueberries
  • 1/4 cup raspberries
  • 1/4 cup rolled oats
  • 1 handful spinach
  • 1 scoop super greens
  • 1 Tbsp MCT oil or coconut oil



3 Twenty Minute Workouts You Can Do Anywhere

Moving your body is so important not just for strength or cardiovascular conditioning but also for flexibility, mobility, range of motion, balance and so much more. I encourage you to move whether you can get in a traditional gym workout or not. Do what you love. Do what makes you feel happy. Maybe you’re someone who likes to grind out 6 miles on the treadmill. Perfect! Or maybe you’re someone who likes to go to a class that doesn’t feel like a workout so the pain isn’t so bad. Whatever it is, find what you like and how you like to move your body.

If you’re trapped behind a desk and don’t have a lot of time to make it to the gym, try getting up every hour and moving around for 10 minutes. Some movement is better than no movement.

Here are a few other tips for getting in extra movement throughout the day:

  1. Take the stairs.
  2. Park in the parking space FURTHEST away from the building.
  3. Take a walk around the building once per hour.
  4. Walk to lunch.
  5. Bring your lunch and walk to a park to eat during your lunch hour.
  6. Use the office gym for a quick 15-20 minute cardio session during part of your lunch break.
  7. Don’t like to sweat during lunch? Stretch during that break instead.
  8. Offer to grab your co-workers coffee just so you can get up out of your desk and move.



Evening Wind Down – We’re so addicted to technology but sleep is a must for energy, cellular repair and boosting the immune system. Turn electronics off 1 – 2 hours before bedtime. Instead of texting or surfing the internet, choose a good book, a hot bath or even a light walk before bed. A relaxing lavender essential oil spray on your pillow can also help to induce a restful night of sleep.



1 Step At A Time – Often times, we try to change too much at once. We’re expecting results right now – whether the goal is weight loss, stress reduction, sport performance goals, etc. Focus on one step you can take right now that will edge you closer to your goals. A little goes a long way and day after day, week after week, month after month, one small step can lead to big change.


Find more wellness tips in our health and wellness section: Health + Wellness

2018-01-09T13:40:24+00:00 January 9th, 2018|HEALTH + WELLNESS|

About the Author:

Margot Rutigliano Whatley is the creator and owner of Vita Vie Retreat. She is a Certified Personal Trainer of 15 years, a Certified Nutrition Coach and a natural living expert. Vita Vie Retreat is a fitness retreat and active getaway for women and men wanting to refresh body + mind. Our blog is a source for information and inspiration about health, nutrition, wellness and fitness. Enjoy!

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