It does not matter how slowly you go, so long as you do not stop.–Confucius  


Recent research suggests that sitting for prolonged time is horrible for your heart. Sitting for long periods of time slows down your metabolism and your ability to process glucose and cholesterol.

Fix: Get up for 2-5 minutes every hour and walk around. Hint: If you are an employer, encourage your employees to do the same!


Use pumpkin pie spice as a topping on oatmeal or fruit. Some enjoy it in coffee, too!

The combination of cinnamon, cloves, nutmeg, and allspice has been shown to reduce blood pressure, improve cholesterol, and lower the risk for heart disease.

Just for this week

Do you sometimes put something off because you don’t “feel” like doing it? I think somewhere along the way we may have all bought into the idea that we have to be motivated to take action. And you know what?

Motivation is great, but it’s not necessary for action. Really, there’s nothing stopping you from taking the action you need to finish that project at work, spend more time with family or friends, or reach your fitness goals.

So even if you don’t “feel” like it, the good news is that you don’t actually need to “feel” like it to get something done! To paraphrase our Nike friends, sometimes you can just do it!