January is here! With it, no doubt you’ve noticed the huge increase in diet and fitness program promotions right now – they’re everywhere!

Fortunately… this isn’t one of them. Yay!

Now, don’t get me wrong. Your exercise and eating habits are really, really, REALLY important. So much so that they’re even two of the three key sections in the WFF Goals Planner. But, there’s more you can do to ramp up your health and fitness that that doesn’t involve working out or even a formal eating plan, but can still have a huge impact on your life, whether your goal is to lose weight, get in better shape, get stronger, train for a sport, feel great, whatever.


Active waiting. Do sit squats or stretch while waiting for a computer download. Practice balancing on one leg while waiting for the copy machine. Do heel raises while washing dishes or push ups while the food is simmering for dinner. Walk around while taking calls. You get the idea.

Sleepy time. Seven hours. That’s the minimum to help your body function properly, perform well and regulate the hormones that encourage weight gain (and fat loss!), and more. It’s often overlooked, but quality sleep goes a long way towards you being healthy and more fit.

Track your eating. Writing down and tracking what you eat IS important. It’s been shown over and over that people who do tend to be way more successful than those who don’t. But let’s be realistic – not everyone likes or has time for that! So how about a picture? Use your phone to take a picture of everything you eat, including your water, snacks, everything. This can go a long way towards helping with your food choices and portions because, well, just think about the visual of an oversized plate of food, a big bag of chips, a jumbo bag of candy and a large soda in your food log, right?

Stand up. No, really. Stand up! You’ve probably heard the reports on how bad excessive sitting is. Adding more standing time to your day burns more calories. In fact just, just standing quietly a 150 pound person burns 114 calories per hour. Add a little activity like light desk work and the calorie burn goes to 147 calories. Add some squats and you’ve got 864 calories! ok, not that you should squat for a full hour, but you get the idea. Set your alarms to help remind you to get up periodically throughout the day.

Take the long road. Regardless of your workout habits, with a little thought you absolutely can add more movement to each day. At work, use the bathroom furthest away or on a different floor. Get up to get water every couple of hours (set alarms to remind you). Go to your co-worker’s desk to talk instead of sending an email (as appropriate, of course). Park on the other side of the mall when visiting a particular store. Being creative can help boost your metabolism even when you’re not working up a big sweat.


Download a free copy of our WFF 2017 Goals Planner and create your plan to make your 2017 health and fitness dreams come true. Or, feel free to contact me if you need more customized guidance.


Here’s to a fantastic 2017 and your dreams made true!

signature Tami at Wildfire Fitness


  1. Catherine @ Ten Thousand Hour Mama | January 10, 2017 at 4:48 AM

    I totally do #1! The other day I was doing squats while I waited for something to warm up in the microwave. My husband looked at me like I was crazy, but I figured I should do something with that time! ๐Ÿ˜‰

    • tami | January 10, 2017 at 6:22 PM

      That’s exactly the idea, Catherine! Those down moments add up and it’s good for you in the long run. I get those same looks but it all adds up health wise. lol

  2. melissa slate | January 10, 2017 at 2:35 PM

    great tips! it’s always good to have reminders to move more throughout the day. humans were never meant for a sedentary lifestyle.

    • tami | January 10, 2017 at 6:24 PM

      Thanks, Melissa! We ARE meant to move and it doesn’t always have to be in the form of a formal workout. Those moments between the moments count, too.

  3. Mary | January 10, 2017 at 5:28 PM

    My husband cracks up at me all the time because he’s always catching me standing in a yoga pose, with one foot up resting on the opposite thigh, whenever I’m in the kitchen. I’m also doing squats whenever I have the opportunity.
    Gotta do what you gotta do when you’re busy!

    • tami | January 10, 2017 at 6:28 PM

      Yep, busy just means being a little more creative. Fantastic that you take advantage of those little in between moments. Hubs gets a little entertainment and you get a little healthier and fit. It’s a win/win. ๐Ÿ˜‰

  4. Erika | January 11, 2017 at 5:44 AM

    Such great tips and reminders.


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