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Nutrition & Fitness Newsletter

Healthy Sheltering


For most of us we're going into our 3rd month of sheltering at home to stay healthy, I feel it's important to review the areas that are key to our health.  We all need to find balance in our lives through fitness, nutrition, mental health, social connections and education (being well-informed).  Whether you've been working too much, feeling direction-less and/or feeling anxious or depressed try these suggestions and most likely you'll feel better.  Self-care is such a priority for our community health.


  • Maintain - Even though the gyms are closed try to mimic a similar exercise routine at home, in your yard or neighborhood.  Some creative work-outs can be done with body weight exercises.  Try to work-out on the same schedule as before so that exercise sessions are not skipped.  I've observed some creative work-outs in parking lots and sidewalks.  Check out ACE Fitness Exercise Database & Library for a selection of exercises to target every part of the body.

  • Progress - If you're new to exercise start with a walking program, remember to maintain 6 feet of distance from others and wear a mask while outside.  If you've already been exercising try to challenge yourself changing up what you been doing by walking hills, increasing your pace or incorporating new exercises.  Try for cardio exercise - one that gets your heart rate up, on most days and at least two days per week of strength training.

  • Ideas - Get outside to walk, walk-run or all out run, stair climb indoors or outdoors, do burpees or some shadow boxing (shoot for your best Rocky imitation, see the movie for reference) for cardiovascular exercise.  Perform squats, push-ups on the floor, using stairs or counter tops, triceps dips with a bench, planks, crunches and bridges for strength training.  Contact Sheri for a video lesson on safe in-home fitness training with minimal equipment.


  • Shopping - Whether you are shopping at the grocery stores or having groceries delivered make sure you are purchasing foods from all the food groups.  Variety from the various food groups is important to receive all the nutrients for a balanced diet.  These food groups are: protein - animal and/or vegetarian sources, grains - try for mostly whole grains, vegetables - choose from a variety of colors and types, fruit - the best tasting fruits are the ones that are fresh and in-season.

  • Cooking - This great time to improve on your cooking skills.  Search the internet for new healthy recipes, peruse your existing cookbooks, connect with friends - find out what they're cooking and share recipes.  Challenge yourself to try a new vegetable, fruit or grain to keep it interesting.  Variety equals more nutrition.

  • Balance - Please contact Sheri to assist with balance in your diet to support a healthy immune system and to ensure you're are getting the right percentages of macronutrients and micronutrients in your diet.  Additionally, you can address specific health conditions, get recipe ideas, shopping and cooking tips.

Connections and Routines

  • Social - We are social creatures and require human interaction for our emotional health.  Avoid isolation while staying safe - this not without challenges.  The latest information on how COVID-19 is predominately spread, shows that most occurrences happen in face-to-face contact in enclosed indoor situations.  If you are planning to visit friends and family, to lower your risk wear a mask, stay 6 feet apart in an outdoor setting.  Otherwise, virtual meetings through video are quite popular and easy to set-up, examples are Facetime, Skype, Zoom and Google Duo.

  • Manage Screen Time - Many of us or spending more time on video games, streaming services and video conferencing.  While these provide entertainment and connection, try to balance this with time away from the screen.  Observing our natural environment and connecting with the ones we live with provides many health benefits.

  • Consistency - Having a regular routine can provide comfort in an uncertain world.  Exercise and eat meals at regular times to regulate your energy and mood.

  • Current Events - Try to stay informed with the latest news but don't overdo it to the point of emotional distress.  Look for reliable sources of information, especially those related to Covid-19.  Science-based and research supported information is important to keeping you and your family healthy.  Visit the CDC website for the latest information on how to protect yourself.
While apart, we will all get through this together!

Here are few reasons to visit with a nutritionist/personal trainer/health coach: relieve tension and stress in the body, properly train or progress in an activity, improve your microbiome, assess nutrient intake, disease prevention through evidence-based diet, and exercise, maximize exercise performance, improve sleep quality, enhance mental clarity, optimize digestion and nutrient absorption, establish long-term healthy habits, meal planning for a whole foods diet and eat in a way to sustain the planet.  Please consider Sheri for nutrition counseling and/or fitness appointments to help you develop a healthier lifestyle for you and the planet. 


Vitamin D and Covid-19 has reported that global data from the Covid-19 pandemic has uncovered a strong correlation between severe vitamin D deficiency and mortality rates. Vitamin D can support the immune system through a number pathways.  This doesn't mean you need to start supplementing with vitamin D but it may be beneficial if you are deficient.  Contact Sheri to find out more about vitamin D.

Sheri is a Certified Nutritionist with a master's degree in nutrition, with over 15 years of clinical counseling experience, an ACE-certified Personal Trainer with advanced certifications in medical exercise, senior fitness and health coaching.  All nutrition consultations include exercise guidance, dietary analysis and meal plans to meet your individual lifestyle, calorie and nutritional needs.

Free introductory 15-minute appointments are also available.

To schedule an appointment with Sheri Mar, email:  or call:  206.789.6440

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