https://www.youtube.com/watch?v=kJSqnIV5Y8wDr. Nadine Kelly is the founder of YOGI MD. She is a yoga teacher, retired doctor, ACE certified health coach, and host of The YOGI MD Podcast. Welcome to 3 for every 30 with YOGI MD. Look for a new video, every Thursday for the next ten weeks. These videos are designed to encourage movement and discourage sedentary behavior for everybody!

Exercise is good for body and brain. There are guidelines for what type and how much exercise we should get. According to the CDC, we need 150 minutes of moderate or 75 minutes of vigorous intensity aerobic exercise per week. That translates to roughly 15-30 minutes per day. That time does not have to take place all at once. It can be divided into shorter bursts. In addition to aerobic exercise, we need resistance training twice a week. Resistance training can be body weight exercises, using resistance bands, free weights, or weights on machines. Finally, especially as we age, flexibility and balance training is important to prevent debilitating or fatal falls which are expensive, muscle atrophy, and bone loss.

When it comes to exercise guidelines, remember that you are an individual and you need to take that into account. Every body is different. Factors that affect the types, ways, and the amount of time you exercise include your age, gender, illness, physical fitness level, and pre- and post surgery just to name a few.

So here are several three minute videos to get you moving, to break up sitting for too long. Think 3 minutes of movement for every 30 minutes of sitting. Everybody has three minutes!

“Move it so you can use it.”

 https://www.youtube.com/watch?v=kJSqnIV5Y8w

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Imogen Roy, Strategy Coach, is our guest this week on The YOGI M.D. Podcast. In this episode, Imogen: - Tells us how she decided and designed her career path as a Strategy Coach. - Defines what a goal is. - Lists the necessary mindset (growth rather than fixed) and tools for achieving goals. - Lists common pitfalls when we set goals - Talks about why New Year’s Resolutions often fail and what should we do instead. - Advises women in different stages of life, from college to retirement can find purpose/set goals for themselves. - And more... Tune in to find out more! 

I am so grateful to have been a guest on the #mindfulbusinessfounder podcast! What a gracious host! #tpfalumni #yoga #yogimd #theyogimdpodcast #wisewomen #gentleyoga #mindfulness https://www.instagram.com/p/B5vz5U5lOXl/?igshid=1264b30eitefb

My guest this week is Mia Zivalij. Mia Zavalij has spent eight years working on food waste. As a college student, Mia co-founded Food Recovery Network, a national organization inspiring students at over 200 campuses to reduce food waste. Currently, Mia is a co-founder and consultant at Eatable, supporting food waste reduction goals of food businesses. A new resident of Detroit, Mia is passionate about getting to know the local community and engage in sustainability and food waste reduction efforts. #eatablefood #nofoodwaste #yogimd #theyogimdpodcast #eatwholefood https://www.instagram.com/p/B7WSoIoFDkB/?igshid=pi6in47lvwux

If you are not sure why Yoga is not for you, check out this episode of the week ladies on The Mindful Minute. #yogimd #yoga #mindfulness #gentleyoga #womenshealth #chairyoga #aquayoga #healthcoach #seniors #yogaforeverybody #lifelonglearner #health #wisewomen #acehealthcoach #theyogimdpodcast https://www.instagram.com/p/B57pzZNFuaK/?igshid=10eru16ak3s8v

I am honored to introduce today’s guest, Dr. Dianne McCaughey who talks about appropriate fitness into the golden years and exercising to keep your brain healthy. #mindfulness #womenshealth #eatrealfood #healthylifestyle #yoga #yogimd #gentleyoga #exercise #moveyourbody #brainhealth #healthymuscles #brainexercises #acehealthcoach #americancouncilonexercise #seniorfitness #aginggracefully #healthyaging https://www.instagram.com/p/B5pqRj4la4c/?igshid=ue6u7piv1yp8

The holidays are busy. They can be stressful. They can be joyful. They can be lonely. Honor your emotions. Breathe deeply. #theyogimdpodcast #themindfulminute #yogimd #yoga #mindfulness #stressrelief #breathe #womenshealth #maturewomen #wisewomen #gentleyoga https://www.instagram.com/p/B5k2mLvlOQc/?igshid=1tkrhwyjrnfhx

Got diabetes? You need consistent movement in your life. A study for sedentary people with type 2 diabetes showed that 3 minutes of walking or resistance activities every 30 minutes improved glucose and other blood measurements. Let's practice half squats! In a previous episode, we practiced calf raises. Next time, we will practice knee raises.
 Episode links in comments below. #yogimd #yoga #getupandmove #squats #diabetes #mindfulness #womenshealth #gentleyoga #chairyoga #mindfulminute https://www.instagram.com/p/B3mYbPuF1jl/?igshid=mluh77qgfk3t

Camella Nair is the guest on #Mindful healthforthewisewoman. Please enjoy this episode in which Camella talks about myriad benefits of yoga in the water! Camella is deeply committed to making yoga accessible to every body. Link to listen 👂🏽 in bio. #MakingAnImpact #aquakriyayoga #aquayoga #yoga #cookingtheyogasutras #gooddeathcafe #yogaforeveryone #yogaforall #womenshealth #yogimd #spotify #applepodcast #googlepodcasts #stitcherpodcasts #iheartradio #tpfalumni https://www.instagram.com/p/By0EropFWkR/?igshid=yjvslubmdn52

“If everything was perfect, you would never learn and you would never grow.” -Beyoncé Today, the podcast is brought to you by @therealbandmaster, on how music teaches us to fail. Listen here https://simplecast.com/s/091e3cc2 #mindfulhealthforthewisewoman #yogimd #drummer #drummergirl #thecavaliersdrumandbuglecorp https://www.instagram.com/p/ByQlicvl0Yq/?igshid=gefilghht0t

Dr. Mica Estrada, on how fear affects our performance. For the full@episode, subscribe for free wherever you listen to podcasts!#applepodcasts #googlepodcasts #stitcherpodcasts #spotify #iheartradio #mayisnationalmentalhealthmonth #mindfulhealthforthewisewoman #yogimd https://www.instagram.com/p/Bx3C92glDcp/?igshid=188cdg3zpahle

@_maddiekellyy, our resident baker, made sourdough bread from scratch. It didn’t go as planned. Rather than throw it away, I used it to make breadcrumbs to coat our salmon for dinner. In the Vitamix, I combined toasted bread, olive oil, S + P, garlic, and onion. The fish baked in a cast iron skillet. Meanwhile, I enjoyed the new album Mountain of Memory by @emancipator while I cooked. #winwin #yummy #nowastekitchen #creativity #yogimd https://www.instagram.com/p/B_GcDEeFwKS/?igshid=vjq3glj2q0o8

Feeling the strain of social distancing? Feeling isolated? Missing community? Then why not join WISE WOMEN TEA WITH YOGI MD on Facebook, a private group. #yoga #yogimd #meditation #mindfulness #wisewomen #yogaforall #gentleyoga #chairyoga #hathayoga Ladies, if you’re like most women, you make time for everything and everybody except yourself. Permit yourselves to make “me time” a practice. Each time you practice showing up for yourself is a gift of new possibilities. Join the growing community of Wise Women just like you who are empowering themselves and each other to maintain the healthy bodies and minds we need to live life on our own terms, at every stage. Join us as we share short yoga practices, focusing on #stressrelief and #relaxation. https://www.facebook.com/groups/465040207766142/?ref=share https://www.instagram.com/p/B-5pHlvlKtt/?igshid=138bcfw1t0e89

I am PUMPED for this episode!! The Godmother of Drums, Dorothea Taylor delivers a powerful message, "Don't judge a drummer or anybody by their looks." Looks Like a Librarian, Plays Like a Barbarian! 🎶 - https://mailchi.mp/02f53dfcb73d/mindful-health-for-the-wise-woman-podcast-episode-of-the-week-3928494

Say no to dieting and yes to whole food for brain health. #yogimd #brainhealth #nutrition #yoga #theyogimdpodcast https://www.instagram.com/p/B7Rn2LQl7cz/?igshid=680vkx7owfxm