Move Your Body & Improve Your Mood!

Welcome to “Move Your Body & Improve Your Mood!”

We all know that self-care is essential – from staying hydrated to engaging in relaxing activities, self-care is what fuels us and helps us recharge. But how often do you really engage in body movement activities that are solely about taking care of YOU? If you are like most people, not as often you need. (Even right now when we have all the time in the world.)

When we do not take intentional care of our body, mind, and spirit, it can become very challenging to handle what life throws at us. (Viruses, economic challenges, cold, flu, seasonal allergies…) Our cup empties. Our fuse gets short. We have little energy and motivation. Issues feel bigger than they really are. We are overwhelmed.

I get it. I’ve been there. Especially now when we are all isolated from each other and cannot attend our yoga or spin classes. When our worries about our health, future and finances creep in we can find ourselves over snacking, stress eating or drinking a bit too much to escape this coronavirus pandemic.

This blog is meant to help you get back to moving your body, so that you can boost your mood and help to clear out any anxiety or depression. Or maybe even mitigate some of those mood issues that are bubbling up from being copped up at home with your family.

Over the next paragraphs, I’ll be sharing simple strategies, tips, and tools to integrate physical activities into your daily life. Don’t try to do them all right away. I encourage you to choose one or two items and give them a try. Then try others. See what works for you and your routine, and do what feels good. YOU are worth this time and devotion! When we take intentional and loving care of ourselves, we are better able to serve and support others.

So dive in and be sure to reach out to me if you need additional support. I am here to help you live a life that is filled with vitality and joy, and learning to make self-care a priority is an essential step.

Love and virtual, #SocialDistancing {{HUGS}},

Health Coach Amanda Goodwin

Move Your Body & Improve Your Mood

Photo: Ivory Mix

When we think of exercise, so many of us immediately picture trying to run for miles or spending hours at the gym. Let me assure you; you don’t need to train for a marathon (unless you want to!) to experience the mental and physical health benefits of movement and exercise. However, if you have any chronic health condition or want to avoid getting one, you have to get your body moving. Regular exercise and activity supports all aspects of physical and mental health. Here are just a few of the incredible health and wellness benefits, including:

• Improves mood, libido, and sleep
• Balances blood sugar and reduces insulin resistance
• Moves the lymph through the body to remove toxicity and boost white blood cells
• Reduces chronic inflammation and the accompanying symptoms
• Stimulates endorphins, metabolic function, and improves neurological and immune health
• Supports cardiovascular health and reduces the risk of diabetes, heart attack, and hypertension

Pretty good reasons to get moving, aren’t they? So, what’s stopping you from getting up and getting your move on?

The Myths About Exercise

Photo: Wellness Stock Shop

Too many people don’t bother exercising or engaging in physical activity because of the limiting beliefs and myths surrounding exercise:

• “No pain, no gain” where you feel you have to push yourself so hard every time you work out.
• Exercise takes up too much time.
• It’s too expensive to join a gym or buy exercise equipment.
• You don’t know what the “right” fitness regimen is.
• Let’s look at these a little deeper.

Exercise doesn’t have to be a painful, sweat-soaked misery! Yes, if you’re trying something new, you may experience a bit of tenderness the next day, but you don’t have to push yourself to where you can’t get out of bed the next day. Exercise can be a walk, yoga, or riding a bike, or you can start off slowly and work your way up if you decide running, aerobics, or Zumba is your exercise of choice.

Even 15 minutes a day is beneficial! Current medical guidelines recommend 150 minutes of moderate activity or 75 minutes of vigorous activity each week. If you can block out just 15 minutes a day for cardiovascular activity, or 30 minutes a day of steady walking, you’re going to see the benefits both mentally and physically. I recommend getting your exercise in earlier in the day. That way you have it done and are less likely to have something come up or be too tired at the end of the day to get in some movement.

Exercise can be free! Don’t feel like you need fancy equipment, the best workout clothes, or a gym membership. If you can get outside, walking is one of the best exercises you can do – it’s low-impact but still gets the blood moving and the heart pumping. Get a comfortable pair of shoes, and you’re set! If you want something a little more exciting, there are plenty of exercise videos on YouTube, or download a free app like Sworkit or Fitbit coach to customize your activity!

There is only one “right” fitness routine: the one you will do consistently! Find what you love and do it regularly!

Getting Started and Staying Motivated

Haute Stock Photography

When it comes to getting started, just dive in and start doing it! If you’re not sure what type of exercise you like, try some new things out. Find a couple of activities you love – yoga, swimming, walking, spin class, biking, running, Zumba, strength or balance exercises – if it looks like something you’re curious about, give it a shot! You’ll discover what you enjoy, and if you love it, you’re going to stick with it.

Also, some people enjoy exercise as a solitary activity, and some like to engage with a friend or a family member. If you want to use your exercise time as personal time, make it something to look forward to. Use that time to listen to your favorite music or find podcasts that lift you up or energize you, such as Oprah’s SuperSoul Conversations or The Daily Boost.

If you like to mix exercise and socializing, recruit a friend or family member to join you. Keep one another accountable, and also have fun. If you don’t have anyone able to join you, that’s okay! Check for exercise classes and walking groups at local churches or community centers to help find your exercise buddies or look for local groups on Facebook or MeetUp.

Make a Plan to Get Moving

If you want to see what your baseline is for how much exercise you should be getting or where you’d like to be, I recommend getting a pedometer to see how much natural movement you get each day. This can be a real eye-opener! You’d be amazed at how much walking you’re doing just in day-to-day activities like housework, chasing after the kids, or doing yard work! Wear your pedometer for a few days to get a baseline. Then make an effort to increase your steps by 10% to 20% each week until you are consistently close to 10,000 steps a day.

Then, create a schedule for yourself. If you do well with structure, make exercise an “appointment” that you keep at certain times during the week. If you like routine, create a daily schedule, and include exercise at a time where you won’t bump it off the schedule. Find what works for you!

Don’t Get Discouraged

Too many people feel that if they miss one workout or a few days of walking, they may as well quit or they fall out of the habit very easily. Just take one day at a time. Yes, even if you missed a day, a week, or a month of regular exercising, make today the day you get it back! Every day you exercise, you’re doing amazing things for your physical, mental, and emotional health and well-being.


To build upon this blog, ‘Move Your Body To Improve Your Mood’, below I am providing you with MANY exercise ideas! Your mood should be lifted any day now!!

Mix Up Your Workouts

A common mistake people make when they start exercising more often is doing the same type of workout constantly. If you want to lose weight and burn fat, you need to mix it up. Weight loss plateaus are often the result of eating the same thing, but also doing the same workout. So if you can, try circuit training or at least different types of workouts each week. Add an extra day of weight training or try indoor rock climbing over the weekend instead of going on your normal run. This will work different muscle groups, burning more fat in the long run.

Here are some blogs to get your started:

Fat Burning Workouts For A Flat Tummy:

Yoga Poses That Burn More Fat:

Top Fat Burning Workouts:

Fat Burning Workouts For Your Life:

Why Everyone Should Be Weight Training:


The information contained in this document is being provided to you for informational purposes based on my personal knowledge, opinions, and experience as a holistic health coach only. It is not intended to prevent, diagnose, treat, or heal disease nor replace medical advice or instruction from a licensed professional. I am not a medical doctor and make no claim to specialized medical training. Please consult your doctor if you have any questions regarding the suggestions made in this content, and make your own well-informed decisions based on what is best for your physical needs. Per industry standard, there are no refunds on programs or products that can be downloaded, viewed, copied or stored in an electronic format. Therefore, this program is non-refundable once purchased. All materials are copyrighted. Materials made available to the private group forums by email or any other means may not be distributed in any fashion, print or electronic, without expressed written permission from Amanda Goodwin LLC.

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