I love to exercise. I always have. It helps me to keep my weight in a healthy range, it lowers my risk of developing osteoporosis, type 2 diabetes and cancer, but the real reason I love to exercise is because of how it makes me feel.



+makes me more emotionally stable

+helps me cope with stress better

+it improves my quality of sleep


+it gives me more energy.


Exercise can also help with low moods and depression.


But unfortunately when I am time poor or extremely stressed, exercise can often be the first thing to go. I can get so busy looking after everyone else that I forget how important it is to keep up my own self care. I bet most of you feel the same!


Here is what the World Health Organization suggest for exercise guidelines:


Adults aged 18–64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorous-intensity activity.


That is about 3-5 30 minute sessions a week. Being a better version of myself means making a promise to myself to exercise regularly and keeping to it. I have just restarted Crossfit training twice a week. I book in classes that are the same time as the kids/teen classes so i get to work out while my kids work out too. We encourage each other in our goals and it means that I don’t feel like I am taking any more time out for just myself. I have also done yoga classes with my kids for years as a way to combine exercise and family time.


Moving doesn’t just refer to exercise. It’s about moving your body all through the day. I am often stuck at a computer for many hours a day…which is not good for your neck and back and slows down your digestion. Honestly, I can not concentrate for more than an hour without taking regular movement breaks. The kind of movement breaks I take must seem crazy to anyone else, but they help me to focus and to keep my body of of pain. I run up and a down the stairs 5-10 times, I speed walk (and sometimes sprint) up and down corridors, or I go through a sun salutation.


What are some of your tips for keeping yourself moving…Let me know!  I want to see how your challenge is going, use hashtag #tiptop2019 when you post!


Bye now!


whitney olsen

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