Tag: workout

Looking to Avoid the Gym? Get Fit at Home Instead.

Posted on by Sarah Kesseli

Looking to Avoid the Gym? Get Fit at Home Instead.

Going to the gym is a hassle! I used to dread packing a gym bag, struggling to find a parking spot and then waiting in line to use the equipment.

When my frustration was at an all-time high, I canceled my gym membership and started implementing my own workouts at home. I was surprised to see some amazing results using almost no equipment! I also noticed I had MORE energy and so much more time to spend with my loved ones like my daughter Ayla!

If you are looking for some workout freedom, try these 5 awesome exercises you can do at home with almost no equipment!

  1. Squat jumps: This plyometric movement is great for blasting fat and burning calories.
    Start with your feet hip distance apart. Squat down bending your knees, making sure your toes do not extend over your knees. Then explode up pressing through the ground into a jump! Complete 10-15 reps!
  2. Push-ups with knee tucks: This move will activate your upper body and core! Start in a push-up position. As you lower to the ground, drive your right knee towards your right elbow. Push up and return to starting position. Repeat on left side. Complete 10 reps each side.
  3. Side to side lunges: This move will increase your heart rate while building those strong glutes! Start with feet in a neutral position. Step right leg out into a wide stance and bend right knee lowering into a side lunge. Explode back up pushing through your right foot and return to standing. Repeat on left side. Complete 10-15 reps each side.
  4. Side plank dips: Increase your balance and tone your core! Start in a side plank on your elbow with your feet stacked. Lower your pelvis to the floor and then lift back up to starting position. Complete 10-15 reps each side.
  5. Reverse planks: This may be the most challenging equipment-free exercise! Start sitting on the floor with your legs extended out straight, place hands palm down just behind and outside of your hips. Then push up and lift your body until it forms a straight line from head to toe. Hold for 30 seconds then release. Repeat 5 times.

These are just a few moves to get you started! Other equipment-free moves you can do anywhere: tricep dips, walking lunges, squats, plank jacks, high knees, tuck jumps and mountain climbers! These moves can make a total body workout! I also recommend running, walking, hiking and biking to add some cardio to your routine.

Having the freedom to workout anywhere will totally change your routine! You do not need the gym to get a workout in… you don’t even need equipment! All you need is a good pair of sneakers, a little motivation, and a positive attitude!

 

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Article Courtesy of Kim Perry.

Looking to Avoid the Gym? Get Fit at Home Instead.

Kim is a dedicated and energetic Fit Mom and blogger. As a prenatal and postnatal expert, Kim shares time-saving workouts, quick healthy meals and ways to live a happier life! She is a mother and a teacher who shows busy women how to live the life they want through mindset shifts and energy building tools!

Easy, At Home 10 Minute Workouts

Posted on by Sarah Kesseli

Easy, At Home 10 Minute Workouts

Ain’t nobody got time for a workout! That’s why I keep my workouts short and effective! If you want to see results, but don’t have time for a long workout, you have to use your time wisely.

Start by getting in the zone. Tell yourself that this workout requires your full attention and commit to focusing for the next 10 minutes. During each exercise, pay attention to your form and the muscles you’re using. Creating a mind-muscle connection will help you get a better workout! Avoid just going through the motions. Give it your all!

Here are three workouts you can complete in 10 minutes or less!

9 Minute HIIT
Complete each move for 20 seconds. Rest for 10 seconds. Complete 3 rounds.
Burpees
Walking Lunges
Walking Push Ups
Squat Jacks
Mountain Climbers
Butterfly Crunch

Circuit Total Body
Complete each move for 45 seconds. Rest for 15 seconds. Complete 2 rounds.
Wood Chops with Ball or Dumbbell
Side to side squats
Bicep Curls
Single Leg deadlifts (switch sides halfway through)
Push-ups

10 Minute HIIT
Complete each move for 40 seconds. Rest for 20 seconds. Complete 1 round.
Reverse lunge to front kick (switch sides halfway through)
Burpees
Skaters
Walking Push Ups
Star Jumps
Mountain climbers
Plank Tucks
Curtsy Lunges
Plank Jacks
Squat Jumps

Try these workouts between Netflix shows, first thing in the am, or even at the park! Breaking a sweat doesn’t have to take 60 minutes. Enjoy and get moving!

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Article Courtesy of Kim Perry.

Easy, At Home 10 Minute Workouts

Kim is a dedicated and energetic Fit Mom and blogger. As a prenatal and postnatal expert, Kim shares time-saving workouts, quick healthy meals and ways to live a happier life! She is a mother and a teacher who shows busy women how to live the life they want through mindset shifts and energy building tools!

Low-Cost Outdoor Summer Activities

Posted on by Sarah Kesseli

July is the height of summer, which means everyone is trying to spend as much time outside as possible. However, for some people summer also means making a dent in their bank account. From multiple week-long trips to constantly eating out, summer expenses can really add up. Luckily, there are low-cost activities you can partake in all summer long!

Spending more time outside is a great way to enjoy the summer without burning a hole in your wallet. In this article, we have compiled a short list of activities to do this summer that will spare your bank account!

Hiking & bike rides

Taking advantage of any outdoor trails in your area is a great way to get outside and enjoy warm weather. Most public trails can be used by the public at no cost! Why not make a day out of it and explore a long trail?

If you are looking for a summer adventure but don’t have the funds for a vacation, not to worry. Exploring new and unfamiliar local trails is a good place to start.

Some trails have tables, benches or general sitting areas within them. By packing home-made meals or snacks, you and the family can enjoy a full day of exploration while keeping it low-cost.

If you are planning on spending time on a trail in particularly hot weather, don’t forget to hydrate!

Local lakes, ponds or beaches

Another low-cost place to spend time outside is at a lake, pond or beach. Depending on your area, there may be a daily or season pass fee required to access these locations. However, daily fees can be decently low cost if you are looking to take a day trip!

Similar to going for a hike or bike ride, meal prepping your own lunch for the day is a surefire way to lower costs.

Additionally, if you own your own kayaks, canoes, or paddleboards, spending time out at a public lake or pond is a great way to enjoy some time in the water while utilizing what you already have.

However, if you do not own your own water equipment, some town ponds will allow guests to rent them for the day at a low, one-time cost. Depending on what you want to do, or what you have at home, spending time by the water can be extremely cost effective!

Start a garden

Starting your own garden is a fairly simple and costly activity to enjoy during warm weather. Some of the costs for beginning a garden will include gardening tools, materials for plant beds, soil/mulch and seeds.

However, if you decide to plan seasonal produce, this can potentially lower your costs for fresh fruit and vegetables thus being a very low-cost project.

Not sure what to harvest for the summer? Here is a list of some popular seasonal summer produce! Some of these include corn, eggplant, blueberries, tomatoes, watermelon and peaches. Seeds for seasonal produce can be found at your local nursery or even online!

Transition your routines outside

If you are finding yourself staying inside more and more, try transitioning your daily routine outside. For example, take your workout outdoors and soak up the sun while breaking a sweat!

Some tips for transition your workout outside include:

  • Packing a post-workout snack and lots of water
  • Wear sunscreen
  • Wear sunglasses or a hat
  • Check the weather
  • Pre-plan your route if you are going on a run

Even if you do not have the summer off work, you can still go about your everyday work routine and spend some time outside. If you are able, try bringing your work materials outside and go about your work day in your back yard or other outdoor area.

If working outdoors is not the most plausible option for you, taking your lunch break outside is an easy way to enjoy the sun without disrupting your work routine too much.

Good Food Made Simple understands that we all lead busy lives and stepping away from your desk is often easier said than done. However, there are small steps you can take to get your body moving throughout the day and without disrupting your work routine.

Picnics & BBQs

Summer is automatically associated with grill season and eating outdoors. While it can be tempting to enjoy outdoor dining at all the restaurants, it is not always an option for those who are keeping a tight budget.

Instead, try hosting a BBQ or picnic with family and friends! If you are cooking up meals made of seasonal produce, you will probably be able to find ingredients for cheap during the summer.

If you decide to have guests bring along meals to the event, this will be an even greater cost-effective activity for everyone. A benefit of hosting a BBQ or picnic is that everyone can take a little bit of what is left over, whereas restaurant leftovers do not last as long.

With so many great BBQ-friendly recipes out there it can be difficult to know exactly what dishes you should make. To save you some time, we have created a list of 50 simple summer meals! Oh, and don’t forget the mocktails!

Summertime does not need to include breaking the bank. You can most definitely have an exciting and fun-filled summer while still keeping your costs low. By enjoying some time outside and hosting small BBQs or gatherings in your backyard, summer will be spent soaking up the sun and saving some dollars!

Honoring Your Body Without Giving Into Diet Culture

Posted on by Sarah Kesseli

With a new year fresh upon us, it is no secret that articles about dieting, working out and creating a “new you” are circulating all over the Internet. Sometimes, it is difficult to avoid these articles and you can fall into a slump. Articles that focus on dieting, overworking and transforming yourself can often lead to negative feelings of self-comparison and self-worth. Adopting healthy habits can make you feel good but that doesn’t mean you need to give into diet culture. In fact, honoring your body can be accomplished in a number of ways without giving into diet culture!

First, let’s define diet culture. According to Ragen Chastain from the National Eating Disorder Association, diet culture includes “weight stigma [that] is so firmly entrenched in our culture.” This can include implementing “food rules and restriction to manipulate body size” or suggesting “people are more or less worthy based on their body size.” Diet culture is toxic and should not, by any means, be promoted during a new year or otherwise.

Some of our favourite ways to honor our bodies without giving into diet culture are listening to hunger signs, working out at our own pace, taking time for ourselves and focusing on our mental health.

Honoring your body by listening to your hunger signs

Hunger signs – we all get them, have them and should know how to recognize them. As explained by Monica Smith from Michigan State University Extension, some physical hunger cutes include an “empty stomach, stomach growling, headache, light-headed feeling, grumpiness, lack of energy and shakiness or weakness.”

When you don’t listen to your body’s hunger signs, you risk feelings of distraction, stress and irritability. As diet culture promotes ignoring these hunger signs, it is important to adopt habits that honor them instead. By doing so, you can honor your body through food and nourishment.

One way this can be done is by equating your hunger signals with cooking/eating something delicious! Some of our favourite meals include yummy ingredients and easy recipes like these Chicken Black Bean Stuffed Sweet Potatoes.

Listening to your hunger cues also includes cooking what you’re craving. Honoring your body also means honoring your cravings! To ensure you’re getting in those vitamins and nutrients, learning to build a balanced plate is a skill that will help you enjoy your meals while feeling good. Don’t worry – there are many ways to build a balanced plate and can work for your lifestyle and preferences!

Working out at your own pace

Speaking about lifestyle, it is no secret that working out can definitely be a part of your lifestyle. You may be familiar with the new year’s joke about the gyms being crowded due to new year’s resolutions. Whether you are returning to the gym or joining a new one, getting exercise into your day is a great way to honor your body without giving into diet culture.

There are many different ways to get moving, which allows you to modify your exercise to best fit you! It can be overwhelming to see other people at the gym working out at a different pace or level than you. However, it is also harmful to intensity your workouts if your body is not ready. Comparing your workouts to others’ can be extremely detrimental.

Listen to your body and exercise at your own pace! Physical results are not linear and don’t look the same for everyone. Going at your own pace and listening to your body’s limits is very important when working out. By mixing healthy eating habits with safe exercise routines, you are one step closer to honoring your body without giving into diet culture.

Take time for yourself

Burn-out is real and can have serious mental and physical effects. The World Health Organization defines burn-out as “a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.” The WHO outline three symptoms of burn-out:

  • feelings of energy depletion or exhaustion;
  • increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job; and
  • reduced professional efficacy

Some physical symptoms include headaches, stomachaches, exhaustion and, muscle pain and fatigue. As such, taking a break from work or stepping away from the office is a must when you are facing severe impacts from burn-out.

Taking time for yourself can take many shapes and forms. Whether that be working from home for a change of scenery, taking a few days off completely or getting moving and away from your desk during the day – focus on yourself.

Honoring your body means focusing on mental health

That being said, it is just as important to pay attention to your body both physically and mentally. Further, physically working on your body should be treated as important as working on yourself mentally. For example, sometimes you just need to step away and do something you enjoy. Some ways we like to take a break include reading, spending time with family, watching our favourite show or meditation.

Don’t forget that being a student can take a toll on your physical and mental health, too. Whether you’re a student, parent or employee, it is critical to know when you need to take a break. Focusing on enjoying yourself, decreasing stress and overall unwinding will keep you feeling great while completely honoring your body without giving into diet culture!

Dieting and promoting diet culture is in no way the only method to adopt healthy habits. In fact, there are endless amount of ways to honor your body without giving into diet culture. By focusing on physical activity at your own pace, feeding your body and focusing on your mental health, you are sure to find ways of honoring yourself that fit your lifestyle.

5 Workout Tips for Busy Moms

Posted on by Sarah Kesseli

5 Workout Tips for Busy Moms

As a mom, you need to have strength and energy to take care of your kids. Feeling tired and out of shape is not an option. But working out with a toddler is not an easy task. Between diaper changes, play time and making sure everyone is fed and happy, it can be hard to find time to take care of yourself. Don’t be discouraged! There’s a way to make it work!

Here are my tips for staying fit as a busy mom.

  1. Don’t waste time: Your time is so valuable as a mom. Driving to and from the gym can be very time-consuming. Instead, spend that time getting a good workout at home! Use your time wisely so you can spend more time with your family.
  2. Get creative: Stay open-minded about working out! Squeeze in 10 squats every time you change a diaper, do 10 push-ups while you’re waiting for the microwave, hold a plank on the living room floor while your baby crawls underneath you! Look for opportunities to exercise.
  3. Stay focused: Stay present and focused during your workouts. You will create a mind-body connection and get more bang for your buck when you stay mentally connected to the exercises. Pay attention to your form, strength, speed and reps! A 10 minute workout will be more effective than an hour of distracted exercise at the gym.
  4. Every bit counts: “I don’t have time to workout!” I hear this every day! But the truth is your workouts don’t have to be an hour long! 20 minute, 10 minute and even 5 minute workouts are effective! Staying consistent with your workouts will make the biggest difference in your health and fitness. The small workouts add up so stay committed and consistent.
  5. Find what works for you: You may prefer to workout during nap time… Or maybe you’re like me and workout before the sunrises. What’s important is that you find what works for YOU! What can you maintain? What would get you excited to workout? Finding out what works for you will help you find consistency, stay motivated and start seeing results!

Nobody’s perfect! Don’t stress about exercise. Take opportunities when you see them and stick to these 5 tips! You deserve to feel strong and healthy!

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Article Courtesy of Kim Perry.

5 Workout Tips for Busy Moms

Kim is a dedicated and energetic Fit Mom and blogger. As a prenatal and postnatal expert, Kim shares time-saving workouts, quick healthy meals and ways to live a happier life! She is a mother and a teacher who shows busy women how to live the life they want through mindset shifts and energy building tools!

9 Tips for Safe Stroller Walks

Posted on by Sarah Kesseli

9 Tips for Safe Stroller Walks

Summer is in full swing which means longer days, beautiful weather and more time for walks! I love grabbing my water, throwing on some sunglasses and loading Ayla into her stroller. We take off down the street wave every time a car passes by. I love spending time outside and the fresh air gives me energy!

Walking is a relaxing, peaceful and a great way to keep your body moving all summer long. Anyone can do it and it requires little equipment -sneakers and a stroller! There’s also a bunch of benefits of walking:

  • Helps you maintain a healthy weight
  • Prevents or manages various conditions, including heart disease, high blood pressure, and type 2 diabetes
  • Strengthens your bones and muscles
  • Improves your mood!

But there are a few things to remember before taking off! For your safety and the safety of your children, it’s important to take the proper precautions before you hit the pavement.

  1. Always notify someone where you are going: I make sure to call or text a family member if I’m heading out for a walk. I let them know where I’m heading and approximately how long I will be out. It’s nice to have someone nearby too, just in case you walk too far, get thirsty, or have a diaper emergency!
  2. Find the right location: Look for local parks that have a loop. Sometimes they’ll have a playground for playing afterwards and a bathroom too! I like to find a nice quiet road or neighborhood – sidewalks are preferred! There a tons of trails nearby but I try to walk with someone if I’ll be in an isolated area, which brings us to #3.
  3. Grab a buddy: If you know another mom or have a friend in the area, ask them to join you! It’s a great way to catch up and chat while getting in some exercise! They will be glad you asked.
  4. Protect yourself: Lather on the sunscreen and bug spray and always check for ticks! Wear protective sunglasses and hats. Make sure your baby is comfortable and shaded, out of direct sunlight.
  5. Stay cool:Walking early in the morning before the sun gets hot will help you stay cool. Or you could go on a stroll before or after dinner to unwind from the day. Try to avoid walking when the sun is at its peak for a more enjoyable stroll!
  6. Follow proper walking etiquette: There are a few things every walker should know:
  • Always walk against traffic so you can see oncoming cars.
  • Be aware of your surroundings at all times! Cars, animals, runners, bicyclists are everywhere!
  • Limit your distractions, no cell phones or headphones!
  • Be courteous to other walkers/runners
  1. Pack a bag: Pack a small bag that can fit on your stroller. It doesn’t hurt to have a spare tissue, snack or toy just in case! Always bring water!
  2. Keep track of time: It’s easy to get caught up in conversation or your surroundings. I like to walk away from my house for 15-20 minutes, and then turn around and beat my time coming back! Time your walks and pay attention to your speed! Walking faster will get your heart rate up and energy pumping!
  3. Keep them engaged: I use walks as a learning experience for Ayla. I love singing the ABC’s to her, describe the surroundings, or counting our steps (only for 30 seconds or so!)

Now get out there and enjoy some quality time with your little ones! See you on the streets!

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Article Courtesy of Kim Perry.

5 Workout Tips for Busy Moms

Kim is a dedicated and energetic Fit Mom and blogger. As a prenatal and postnatal expert, Kim shares time-saving workouts, quick healthy meals and ways to live a happier life! She is a mother and a teacher who shows busy women how to live the life they want through mindset shifts and energy building tools!