Author: mercyfit

Home | mercyfit
RECOVERY: Take a breather to reduce your stress

RECOVERY: Take a breather to reduce your stress

Everyone could use another tool in the toolbox when it comes to handling stress. So the next time you’re feeling stress or anxiety, center yourself with one of these breathing techniques. Most people feel improvements in as little as four to six breath cycles. 1. Resonance breathing True resonance breathing is inhaling for six seconds...

MOVEMENT: 5 tips for tackling a turkey trot 

MOVEMENT: 5 tips for tackling a turkey trot 

Start a new Thanksgiving tradition this year with a turkey trot. Whether you enjoy running or walking, or if you’re just looking to get active, completing a 5K on the mostfood-focused day of the year is a fun and easy way to burn some calories and get moving with friends and family before enjoying a...

NUTRITION: The best fruit and veggies for winter

NUTRITION: The best fruit and veggies for winter

You don’t have to stop eating fresh, seasonal fruits and veggies when the weather gets cold. There are tons of fruits and veggies that you can find at your local farmer’s market (don’t forget many still open in the winter) or at a neighborhood grocery store. Kumquats A small citrus fruit originally from China, kumquats...

MINDSET: Design your life for more energy

MINDSET: Design your life for more energy

Zoning out in meetings. Reaching for your third cup of coffee. Doomscrolling your social feed. These are all signs you need an energy refresh. Your body has a limited energy budget. You can’t expect to spin your wheels all day without refilling the tank. The good news is that energy is a renewable resource. Here...

RECOVERY: 3 things to do today to prioritize self-care and recovery

RECOVERY: 3 things to do today to prioritize self-care and recovery

When daily responsibilities pile up and there’s hardly time to break for a meal, it’s natural to start living in reactive mode. You know, snacking on whatever’s around because you missed lunch, staying up past midnight to finish work assignments, then having extra coffee the next day to make up for the loss of sleep....

MOVEMENT: 5 ways to stick to your workout

MOVEMENT: 5 ways to stick to your workout

No doubt it’s challenging to squeeze a workout into a schedule that’s full of appointments, meetings, and family obligations. So, first of all, cut yourself some slack! We all miss a workout every now and then. But don’t let an exception become a habit. Commit to taking care of yourself by building consistency with these...

NUTRITION: 10 foods to help you heal your body

NUTRITION: 10 foods to help you heal your body

When it comes to healing and injury, your body has amazing systems in place. But that doesn’t mean you can’t give it a helping hand with the proper nutrients. Try including these 10 foods in your diet to help reduce inflammation and help your body heal faster. Dark, leafy greens Dark, leafy greens like spinach...

MINDSET: Looking for better self-care? Start with your mindset.

MINDSET: Looking for better self-care? Start with your mindset.

Life is stressful, and every action drains some of your energy. That’s why self-care is the best way to offset the cost of high performance and living in general. The better you are at taking time for self-care, the better you’ll feel. And don’t worry, it’s not all about bubble baths. Think beautiful vistas, not...

10 ways to naturally boost energy

10 ways to naturally boost energy

When you’re in the throes of an energy slump, it’s easy to grab a coffee, soda, or sugary snack for a quick fix. But to perform at its best, the body requires a consistent energy source, which can’t be obtained from sugar and caffeine. Improve and maintain energy levels and perform at your best with...

4 steps to creating a schedule that balances to-do’s with self-care

4 steps to creating a schedule that balances to-do’s with self-care

If you often feel like your day goes by in a blur leaving you with an unfinished to-do list, a schedule can help. On the other hand, a jammed-packed schedule with no room to feel, think, or move isn’t good for your well-being. Use these four steps to set up a schedule that will help...