Healthy Steps Therapeutic Lifestyle Center

It looks like another Fire Season is upon us! As of Tuesday September 29th, the Healthy Steps Office will remain closed for the remainder of the week through October 2nd due to wildfires in our surrounding areas and evacuations. If you have an appointment scheduled for this week, our staff will be reaching out to reschedule your appointment or offer a virtual visit. We are able to check voicemail remotely, so feel free to call the office and leave a voicemail at (707) 546-7...900 or email Larissa at: [email protected] We hope you are all staying safe and look forward to seeing everyone again soon!

Your health and safety is important to us! Sonoma County has been experiencing closures of businesses to help stop the spread of COVID. We want to let you know that our office will remain OPEN during this time. Our staff is working diligently to disinfect the office between patients and minimize foot traffic to keep risk as low as possible. ... We will continue to update if the office will have any changes to hours and appreciate your patience as we tackle this one day at a time. For anyone who would feel more comfortable with a virtual appointment, please call our office at (707) 546-7900 and we would be happy to arrange a Zoom virtual appointment ~The Healthy Steps Team

We are extremely excited to announce that our office is transitioning to In-Person appointments! Updated Hours Starting June 1st: Monday: 9am-1pm... Tuesday: 10am-3pm Wednesday: 10am-3pm Thursday: 10am-3pm Friday: 10am-2pm We ask that you remember to wear a mask and continue practicing social distancing as we transition to in-person visits. Please give our office a call and we look forward to seeing you soon! (707) 546-7900 ~The Healthy Steps Team

What I ate in a day from nutritionist Ashley My current food goals are to track my macros. I track using the lose it app (I’ve used it for years so it’s pretty easy at this point since it has so much of my data stored!) My current macro breakdown goals are (workout days) ... 40% fat 30% carbs 30% protein Breakfast: Coffee w oat milk 1/2 piece sourdough toast w 1/4 avocado, tomato and 2 pieces of bacon Snack: Post workout shake: collagen protein powder, frozen blueberrieS, handful of spinach, unsweetened almond milk Lunch: Quick, easy, utilizes leftovers, checks all of the boxes! Salad w protein it is! Dinner: Again, needs to be fast and easy. Bunless burgers, load up the veggies, grab a little sauce, sweet potato fries aka sweet potato roasted in the oven. Fluids: At least 100 oz of water thru the day 1 cup coffee 1-2 spindrift bubbly waters Movement: 2 rainy neighborhood walks w the dog and kids (I wouldn’t consider this exercise, just movement!) 45 min cardio based gym (at home) workout As always, what works for me won’t necessarily work for you. This breakdown works for me but it’s taken a lot of playing around with it to figure out what feels just right for my body! Be patient and kind with yourself and if nothing else really start to listen to what your body is telling you (ie I feel this when I eat this).

Happy workout Wednesday!! I had planned to record a fun outdoor workout for you guys today but it’s raining!!! Here’s a fun indoor circuit to get you nice and toasty! Exercises-... Squats Bicep curls Lunges Shoulder press Squats Tricep press 12 reps of each move. Go thru all moves. Repeat 3 entire circuit 3 times. Do 2-3 times per week! Slow and controlled the whole time. Don’t hold your breath!!! (I only show a couple reps of each move to just show you what to do but keep the video short!)