Tania's Blog

Small Deposits = Big Payoffs

Small Deposits = Big Payoffs

One of my clients and her husband decided to give up their daily coffee shop habit and invested that money into improving their health.  Her and her hubby both visited the coffee shop 1-2 times a day for coffee's and muffins so their savings really added up to make a significant contribution to their fitness training and healthy eats.  What seemed like small expenditures really added up in dollars and in benefits to their health!  Sometimes it's hard to see the little bits add up unless we track them.  These two put their $$ in a jar every time they would have hit up the coffee shop to see what they ended up with.  The same way giving up these $5 coffee's added up, 10 minutes of exercise can really add up as well if it's all the time that you've got.  If we have a limited amount of time to get something done, it's easy to procrastinate the time away thinking that we haven't enough to make an impact. Even a 10 minute workout counts, 2 great meals out of 3 count.  Deposit and Healthy Food

There was a time (pre-children!) that I walked everywhere.  I parked farther, I took the stairs at work and although I wan't working out any more than I am now I was definitely leaner.  Now that I have kids, the thought of either a) carrying them or b) encouraging tired kiddos to keep up has made parking farther or walking instead of taking the car less of a priority which is something that I need to work on.  Carrying a 40lb kiddo is a great workout in itself, it all adds up 😉

My daughters and I have been having a stretch & story session before bed where we would lie on the mat on the floor to read and we would stretch (straddle stretch, splits etc) while reading/listening.  I am amazed at how much more open my hamstrings are just from that 10 minute stretch session. I sleep better too!

On the flip side, the same way that small deposits can add up, small constant withdrawals can also derail us.

What I mean is this, do you ever find yourself 'grazing' all day long?  It's easy to feel like you've not eaten much when in reality you've eaten quite a bit.  Little nibbles can definitely add up.  Grazing can keep us from feeling satisfied so we may also eat a larger meal to fill us  up.  I am definitely guilty of being a grazer on the weekend.  I find that when I'm not in my regular routine that it's easy to pick at things all day.  I try to catch myself and sit down and eat a meal instead of ravaging through the cupboards.  If you are more of a 'grazer', choosing higher fiber foods (think veggies and fruits!) will fill you up more than grabbing crackers or other unfulfilling snacks.  It's also really easy to let a few nuts add up to a lot.  I love nuts as a snack but if you head back to the cupboard for endless handfuls, they really add up.

It's difficult to see the small deposits and withdrawals but when we do track them we can really see how quickly they can add up.  What deposits are you putting into your health and are there more that you can add?

Short on time?  Get yourself my 20 Minutes to Trim  program where the workouts and the meals are quick!  




I obtained my Personal Training and Health Coach Certifications from The American Council on Exercise. I also have a nutrition certification through Precision Nutrition, which is a program that seemed tailor made for me as they teach a common sense approach to nutrition that is closely aligned with how I live. Obtaining these certifications along with the development of life coaching skills have allowed me to feel confident in my knowledge and ability to help my clients find their way.

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