Stay Fit With SOMA – Week of 5/ 4/2020

This week’s theme is Nutrition!

Every week we have been posting exercise videos, nutrition tips, and more on our blog to provide you with opportunities to stay fit and active even at home! This blog will focus on Nutrition!


A portion is how much food you choose to eat at one time, whether in a restaurant, from a package, or at home. The difference between a portion and a serving size, is that a serving size is the amount of food listed on a product’s Nutrition Facts, or food label.  For example, the food label says that one serving size equals 1/2 cup of rice but if you eat 1 cup of rice, the 1 cup of rice is your portion.  Having the perfect portion means you are eating what your body needs and not overeating. Overeating = increased weight gain = increased risk of health problems
I am not saying to get out your scales and measure everything you eat, however, knowing this information can help all of us make better choices!
Often, when we order out or go out to restaurants (before the pandemic) we end up with really large portions! Plates the size of your head. Larger plates (and larger portions) have more calories. Did you know that larger plates can make your food appear smaller, which leads to over eating. Larger plates encourages people to eat MORE. This is especially true if you’re eating at home or going to a buffet where you can fill your own plate.
Benefits to Perfect Portions
  • Better digestion
  • Balance blood sugar
  • Weight loss
  • Money Saving

Tips on how to get the Perfect Portion

  • Use smaller plates
  • Read labels
  • Meal prep
  • Avoid mindless eating
  • Split meals with a friend or family member (when it is safe and sanitary to do so)
  • Don’t eat from the container

Use the following items as guide to help with portions

How can we eat healthy if we don’t know what foods are healthy? Most of us know of the 5 food groups (seen below) but what are healthy food options in each of those categories. Here are some examples of healthy vs non healthy options in each group.
Grains: White rice (unhealthy) vs Brown Rice (healthy)
Meats and Bean (protein):  A Burger (unhealthy) vs Chicken (healthy)
Dairy: Ice-cream (unhealthy) vs Greek yogurt (healthy)
The pictures describes other healthy options for each group!
Now that you know healthy food options, it’s time to build a healthy plate!  Fill half your plate with fruits or vegetables and the other half with whole grains, dairy and protein. Check out the tips to help you build a healthy plate!
For more recipes, Commit To Stay Fit and check out the Nutrition Section of the dashboard!

Exercise of the week – Child’s Pose!

This week we have two options!

Option #1: We challenge you to continue working on your strong minds from last weeks blog. We challenge you to take 5 minutes and practice some stretching or yoga! Post your video on social media using #StayFitWithSOMA. Tag a friend who you challenge!

Option #2: We challenge you to eat healthy this week! This could mean, watching your portions, eating more fruits or vegetables or swapping out something you usually eat that is unhealthy for something healthy! Post your video on social media using #StayFitWithSOMA. Tag a friend who you challenge!

Submit a photo or video of you exercising and receive a free gift!

Wear comfortable clothes and find a room with some space to work out. Don’t forget to have water available to rehydrate!

This week’s topic is a Low Impact (Mostly) Seated Workout

Join us Wednesday at 3 p.m.!








This week’s spotlight is our Health Messenger Beth talking about healthy eating tips!

Fit 5

Dont forget about our Fit 5 goals! Eat your 5 fruits and vegetables this week!


Don’t forget to commit to stay fit! You’ll receive even more exercises and tips!

Why you should Commit to Stay Fit with SOMA:

  1. Access to our athlete fitness dashboard
  2. Weekly email with the blog of the week and info on live fitness class
  3. Daily wellness goals
  4. Nutrition tips and recipes
  5. Winner of the week giveaway!

Commit to Stay Fit!

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