What If … Exercise 20 minutes a day…

In my last post I wrote about exercising, why is so important to move our bodies. Our bodies are made for movement, a gentle movement a fast movement whatever way makes you feel good. It is important to create good habits with exercising otherwise it will become a tedious thing to do. Exercising does not mean go to the gym and lift heavy weights, and running on the treadmill for 40 mins until you feel exhausted, exercising is even more than this. It means waking along your neighbourhood, it means walking the dog along a river or the beach, is doing yoga at your place, is skipping rope, is doing a session of abdominals for 20 mins. Move, move and move, is free it can be done anywhere.

Be mindful when you exercise. Exercising does not mean going shopping and walking around a mall, exercise means , put your active wear on, put your headphones on If you like music and DISCONNECT and ENGAGE with your own being. Breath deeply and exhale, enjoy every inhalation and every exhalation, If you go outside, appreciate everything around you. The trees, the cars, the people,

stop and look at the birds. Smile to people who walk and be grateful for the moment you are taking for yourself.

If you are a little bit more active go for a RUN. Running has amazing benefits and is free. Advantages of RUNNING.

Is for free, you can go on your own or with your best friends, it will improve your energy levels, the level of your endorphins will increase, so no more mood changes, happiness any time, improve circulation, increase metabolism so you will burn fat easily. Improve self-esteem and you can do it anytime anywhere.

One of the good things about running is that create a good  ADDICTION. Once you start running you want to keep running more and more.

Give it a try and start running slow and see what happens, twenty minutes is good enough.


( High-Intensity Interval Training) is just for 20 minutes. Their group of exercises which combine different intervals of resistance, speed and make you change the rhythm of your heart, therefore, your metabolism will increase so you will be sweating very much burning fat, the bone mass will increase so you physically will be stronger. The more you do it the better you will become. This kind of exercise is amazing and combined with 20 mins of running is as complete as going to the gym for 2 hours. You can do it at home and at any time.

You can try to find tutorials of how to practice HIIT at home in YOUTUBE.


Of course skipping rope is one of the most practical and easy exercises we can do at home. With just 20 mins we can burn 200 calories which means the same as running for 40 minutes. It increases the metabolism, improve coordination, balance, tone and muscle strength.

You can skip rope in any way you prefer, by using 2 legs or combined one leg, the speed is up to you and you can even play with your kids. Is not important to jump as high as you can, it has to be the way you prefer. Different ways to exercise at home.


Try this easy recipe, I love them and so healthy. You will feel new again.


  • 4 celery sticks
  • 1 apple
  • Juice of 2 lemons
  • 2 cups of water
  • Put the ingredients in the blender and DRINK UP.


  • 2 cups of coconut water
  • 1 Tbsp of chia
  • 1/2 tsp baking soda
  • juice of 2 lemons
  • 1 tbs of honey
  • Put ingredients in the blender and DRINK UP.

What I want to create with this article is creating good habits of health, beauty and fitness. There are lots of ways to look after ourselves and this means loving ourselves and loving our little families.  , and the easy ways to move our bodies,  the idea of this article is creating

There is nothing more encouraging for children that seeing mum doing exercise, looking after ourselves is inspiring for them.

I remember a couple years ago I joined a women soccer team here in Queenstown and I had the opportunity to play against my eldest son who is thirteen now. So we were running around the field laughing out loud and having so much fun. We are creating wonderful memories not just for them, for us too and creating family habits in many ways.

So go with your kids and family for walks, for a run, to play basketball at the park, walk the dog or skipping rope or just put a HITT video tutorial on your TV or computer exercise together. Remember to have fun!


You can choose from one of this options.

  • 1 banana
  • 1 apple
  • 1 cup of berries
  • I handful of dried fruits
  • 1 handful of nuts
  • 1 protein bar



  • Protein Shake
  • Banana
  • Cottage cheese on top of a wholemeal cracker.
  • Greek yoghurt with a tsp of honey
  • Lean protein like a boiled egg, chicken, chicken ham or cheese
  • Have 2 cups of green tea as hot drinks keep you full and warm and wait until your next meal.
  • Water must be drunk without solids, as the ph of the water is different to the ph of our body so the digestion will be imbalanced.


Published by AndreaP

I am passionate about food and nutrition. Originally from Bogota -Colombia currently living in New Zealand. I am a Nutritionist & Dietitian. After becoming a mum and working in different areas like education, banking and sales, I came to the realisation that I wanted to come back to what I loved and what I have passion for this is Health and Nutrition. In September 2016 I started my online course with the biggest nutrition school in America called Institute of Integrative Nutrition( IIN). The Institute of Integrative Nutrition has given me the knowledge and support about Nutrition in a Holistic way. I have never thought that this would be possible, but after a year I realised that definitely secondary food (food that is on the plate) is part of the puzzle of health and happiness. There is something called primary food which are the pillars that together contribute to a better wellbeing and a better nutrition. Relationships, spirituality, career and exercise plus a having good sleep habits can contribute to a better YOU. I am a Holistic Nutritionist and I am looking forward to taking you on this journey of better habits and a prosperous life. Always smile with gratitude! Thank you for taking the time to read this and I hope you get to know me. AndreaP

%d bloggers like this: