Six Exercise Tips

It takes time and eort to take care of your body. No argument here! However, it is incredibly important to find time to exercise. The benefits of exercise are too important to ignore, yet, most of us are too bust to make time for what we WANT to do—let alone find time to create new and health habits.  It is not exactly “relaxing” to start a new exercise routine when you are already exhausted from work.

Thankfully, there are lots of ways to fit exercise in without having to go to the gym every single day. Doing the same thing day in and day out can get boring.  Habits we find boring aren’t habits we are likely to keep up with.

Here are six great ways to sneak exercise into your daily routine.  Each tip is tested for sustainability and will make exercise a lot more fun.  One-size-fits-all routines are not the way to go all the time.

1. Rethink your seating. At your workplace, do you sit in a normal office chair? If so, consider shifting to a standing desk. This will exercise your leg muscles more actively than while sitting passively. Even sitting on an exercise ball forces your core muscles to activate and makes your body exercise to keep itself stable. It may not seem like much, but those efforts stack up to greater muscular strength over time.

2. Rethink your commute. If you are in a position where you can walk or bike to work, that can be a start to your day that is both active and relaxing. You will walk into the office centered from the movement and having had time to listen to your own thoughts.

3. Do what you are a fan of. Do you love watching Dancing With the Stars? Take up ballroom dancing or Zumba. By building on what you already love, you are setting the stage to have a lot more fun than doing exercise you “have” to do.

4. Recruit your friends. Ever hear the saying, “The more, the merrier?”. It applies to fitness too. Grab a friend and go for a hike, jog, bike ride, or leisurely stroll. You’ll find that the time flies—and you might even look forward to it!

5. Don’t punish yourself for low activity. The body adapts to activity levels, but it also loves resting. Keeping your body from growing sedentary is a very good thing. Even if you stretch your body during commercial breaks, it is a very good thing.

6. Join a competition. Do you consider yourself to be a competitive person? Then joining a competition could be the perfect option for you. Even if you don’t have the skills to compete in a league for the activity you prefer, you can still challenge your friends to a competition.

How do you make sure you get enough exercise? How do you make your exercise work in you routine? Contact me today! I would be happy to be your guide to wellness!

Lisa Hoffman-Lamanna, RLCSW
Planting Foundations for Life

(631) 806-2080

Everything after the “BUT” is a lie!

Have you ever watched how many times you say “Yeah but”?

“I am really good at what I do, BUT I will never get that promotion that I want.”
“I am a really beautiful person, BUT my hips are wide and my left foot turns in.”
“I am a good writer, BUT I will never be able to write a book.”
“I want to lose weight and be healthy, BUT I hate exercise and eating healthy.”
“I love my partner, BUT I wish they were more giving”.
“I want to get a massage, BUT I don’t deserve that”.
“I know healthy food is good for me, BUT I can’t spend that money on myself”.
“I want to be in a healthy relationship, BUT no one is trustworthy.”

You get where I am going with this? Everything after the “but” is a lie. Our thinking is shaped early on through life experiences and family dynamics.

I have been a psychotherapist since 1996 and recently became a health coach. I have helped countless people on their journey to wellness whether it be mind, body, spirit, overcoming an addiction, or all of the above. I have worked with people from all walks of life, sexual orientation, gender, race, young and old. What I have come to find is that a person’s thinking has a profound effect on the condition of their life and the value they place on themselves and relationships of any kind— Food, lovers, family, friends, co-workers, etc. In fact, I believe that the way a person thinks can make or break their stress level, their weight, and overall happiness. Events happen. We can’t stop the stuff from flying at us. We can, however, look at our perception of an event and change that. As I like to say, “Perception is 9/10ths of the law.”

I assist individuals with reviewing early life events as a baseline to look at their thinking mind. There is no need to get Freudian here and really analytical. I look back to see what events had impact and then look at how that has shaped the thinking mind. Don’t get me wrong-other things factor in, however, I do believe that if you change your thoughts, you change your feelings, and then subsequently, your behavior will change. Have you held yourself back at times, have you stayed in a relationship too long when it was not good for you, have you attempted to diet and yo yo back?

In addition to learning about the “BUT” I also love to look at self-care. Where are you on your “to do” list? Are you even on it?

So buckle up and contact me to examine your thoughts. You will be glad you did. Life can appear to be complicated and stressful. Having tools and insight can alter the trajectory of your life. Awareness is the first step.

Lisa Hoffman-Lamanna, RLCSW
Planting Foundations for Life

(631) 806-2080

Services at Roots Health & Wellness

I have extensive clinical knowledge and a vast understanding of human nature and emotional responses. I provide both mental and health services with specialization in Nutrition and Wellness, Depression, and Relationship Issues , but not limited to:

Addiction, Anger Management, Anxiety, Career Counseling, Coping Skills, Divorce, Domestic Abuse, Domestic Violence, Family Conflict, Grief, Infidelity, Life Coaching, Life Transitions, Marital and Premarital, Mood Disorders, Obesity, Obsessive-Compulsive (OCD), Peer Relationships, School Issues, Self Esteem, Spirituality, Stress, Substance Abuse, Trauma and PTSD, Weight Loss, & Women's Issues.

Health Coaching

As a Health Coach, I support my clients to make step-by-step changes to their food and lifestyle so that they can permanently reach their goals. I support them to do so in a way that’s enjoyable and easily integrated into their lives.

Contact me today to schedule a Consultation. For more information go to:

Lisa Hoffman, RLCSW​, Psychotherapist and Health Coach

I use a cognitive-behavioral approach. I am trained in Family Systems. This knowledge assists my clients to learn how childhood experiences influence current behavior. Health coaching is a bridge between the healthcare system and you in order to achieve maximum wellness. This can include weight loss, hormone balancing, and so much more.

I believe that all individuals have capabilities beyond their own beliefs and see myself as a guide to self discovery. The therapeutic relationship serves the individual to enhance their functioning. Learning to navigate in a more efficient and productive way will alleviate stress and bring a sense of balance.