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In the pursuit of fitness amidst busy lives, finding time for exercise remains a challenge. However, the key lies in embracing any enjoyable and consistent movement. Whether it’s brief walks or short bursts of activity, starting small can lead to significant progress. Beyond exercise, focusing on proper nutrition, hydration, and celebrating non-scale victories like improved sleep and energy levels ensures a sustainable path toward holistic well-being and long-term health goals.

The proven benefits of exercise are endless … so why don’t we do it? One of the biggest barriers we often hear is how to make it happen. Movement doesn’t have to be a full hour session at the gym. The best exercise for you is any exercise that you enjoy and will do consistently! If you haven’t exercised for a while, walking might be a good place to start for several short sessions throughout the day. If you can’t fit in a half hour to move, break it into smaller pieces that add up to 30 minutes and move your way up from there.   

As a dietitian I always share with my clients the benefits of proper pre- and post-workout nutrition. Prior to any movement, think carbs – but keep it light on the fat and fiber. This allows for your body to have the energy to complete a workout without your stomach feeling too full. Great examples are applesauce, a trusty banana or maybe a sports drink. If you’re an early bird gym-goer struggling with eating before your movement, a balanced dinner the night before and a little something in the morning will do the trick.

Post-workout, it’s all about the three Rs: Refuel, Repair, Rehydrate. Start by refueling with healthy carbohydrates because your body prioritizes using carbohydrates as fuel during the workout. Then include some high-quality protein to mend those hard-working muscles. Have you tried Perfect Bars? They are a “perfect” mix of both carbohydrates and protein to make sure you are including both macronutrients after a workout. These bars are a delicious blend of creamy and crunchy with a cookie-dough-like texture. Made with freshly-ground nut butter and over 20 superfoods, these bars are my favorite way to increase your protein intake on the go.

The last step to maximize your post-workout fuel is to hydrate. Hydration might seem like a simple topic, but it’s a game-changer! Being dehydrated can be a major culprit behind early fatigue and the risk of injury during movement. Given that your body is about 60% water, with muscles soaring close to 75%, it’s safe to say that water plays a vital role in every function your body undertakes.

  My favorite tip to ensure you don’t fall victim to dehydration-related issues: Focus on fluid intake throughout the day, not just when you’re in motion. The trick here is to have your water bottle with you throughout the day. If it is handy, and filled, you are more likely to drink it.

We’ve discussed carbohydrates and protein, but there is an important third macronutrient: fats! Adding healthy fats to your diet is essential for everyone, but especially if you are adding movement into your day. Healthy fats can help delay muscle soreness by reducing inflammation in your body. It is also helpful in immune and mental wellness, which are all systems important to keep healthy during movement.  An easy way to incorporate healthy fats is by using options like Chosen Foods Avocado Oil in your everyday cooking. Each serving of avocado oil contains 10 mg of monounsaturated fats (good fats). Because it has a neutral flavor and 500°F smoke point, it can be used for any cooking purpose, from high-heat sautéing to grilling, roasting, air-frying or baking.     

Last, don’t forget to celebrate the little victories! While the New Year can bring an abundance of motivation for improving health and movement goals, many may find themselves back to square one only a month or two later. Unrealistic diets and workout regimens can lead to short-term success but are often not sustainable for long-term health goals. I want to encourage you to focus on the little victories – especially outside of the numbers on a scale – so you can find long-term success in your health and fitness goals.   

What do I mean by thinking outside the scale? Non-scale victories focus on other factors that can be a sign of improved health and wellness such as:

• Improved sleep

• Clothing fitting differently

• Improved energy throughout the day

• Less pain with movement or just in general

• Improved lab values

• Fewer cravings/binging behaviors

Now that you have my tips for success when it comes to moving more this New Year, check out this super easy Honey Garlic Salmon recipe to complement your increased movement with a balanced plate. Don’t forget to register for our Move More Challenge this month for a little extra motivation and education on the benefits of moving more and fueling your body this New Year. Head to to Hy-Vee.com/HealthNew/Dietitians.com to get started!

Honey Garlic Salmon

Serves 2

All you need

• 1 red bell pepper, sliced

• 2 tbsp Chosen Foods avocado oil

• 1 tbsp Hy-Vee honey

• 2 cloves garlic, minced

• ¼ tsp salt

• 1 dash Hy-Vee cayenne pepper

• 2 (5-oz each) salmon fillets

All you do

1. Preheat oven to 425 degrees.

2. Slice bell pepper.

3. Whisk together avocado oil, honey, minced garlic, salt and cayenne pepper in a small bowl; divide mixture in half.

4. Toss bell pepper slices with half of mixture and place on a baking sheet covered with foil. Roast for 10 minutes.

5. Push partially roasted bell pepper to the edge of the pan. Place salmon, skin side down, in center of pan. Brush salmon with half of the honey mixture. Roast for 10 to 15 minutes or until salmon flakes easily with a fork (145 degrees) and bell pepper slices are tender.

6. Transfer salmon and bell peppers to a platter.

Recipe adapted from: https://www.hy-vee.com/recipes-ideas/recipes/honey-garlic-salmon-with-roasted-cherry-tomatoes-and-zucchini