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Nutrition & Fitness Newsletter

Is Sitting as Bad as Smoking?

Recent studies are suggesting that long periods of sitting can be as bad for your health as smoking.  While we can't all quit our desk jobs, we can make a few changes to counteract some of the health problems created from being sedentary. 

Try NEAT (non-exercise activity thermogenesis).
    NEAT is all the activity and calories burned while living your life.  Think of things that you do in your daily life that is not considered exercise such as walking around the office, to do your errands or grocery shopping, then there's typing, fidgeting, doing chores and cleaning house.  All of these activities burn extra calories.  Find ways to increase your NEAT through-out the day by taking more breaks to move, take the long way to the bathroom or break room, walk to your co-workers desk instead of calling or emailing, take the stairs instead of the elevator and park farther away.  Be creative and find ways to build more activity into your daily life.  It's good for the brain too!
Exercise at your Desk.
    Don't worry you don't have to break a sweat or create scene at the office.  Who knows maybe you'll start a new trend at the office.  For the lower body, hold onto the back of a stable chair or desktop and perform some heel raises, squats and then step back into a lunge position, alternating the legs (almost like a calf stretch but not holding it). For upper body, do some shoulder rolls, rolling towards the front then the back, do some windmill movements with the arms or standing push-ups with your hands on the desk.  The key is to take a break at least every hour and try to move all your major joints (shoulders, hips, knees and ankles).  Here's a link with some additional ideas to get you moving at the office - Be More Active during Your Workday .
Break the Sitting Habit.
    Take notice of habitual sitting - we sit to wait for a table at the restaurant, at the bus stop, while waiting for an appointment and so on.  Get a stand-up desk, why not stand to wait or pace around if it doesn't become too distracting.  Try to find excuses to stand up for your health, it's better for your posture too.

Sheri can assist you with a daily activity routine to keep you moving through-out day, without it feeling like a work-out.

Here are few reasons to see a nutritionist/personal trainer/health coach: assess nutrient intake, disease prevention through 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. 


Only 30 Minutes a Day for Health

A study tracked 130,000 people in 17 countries and found that those who exercise at least five days a week for 30 minutes, significantly reduced their risk of premature death and of developing heart disease.  Whether the activity was walking, household chores or gardening, didn't seem to matter.  The health benefits came from being active most days of the week for 30 minutes or more.  Sometimes the idea of having to exercise can be daunting, instead find sometime that you enjoy, that makes you move.

Sheri is a Certified Nutritionist with a master's degree in nutrition, with over 14 years of clinical counseling experience, an ACE-certified Personal Trainer with advanced certifications in medical exercise 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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