Archive for the ‘health’ Category
Ahh convenience, we all want it. The easiest fastest way possible is what we all crave to find. That also includes when it comes to working out. Sure, we join that gym that we all see on the way home from work, thinking how convenient it is. Just stop in after work and go home. But, by creating your own home gym, you’ve got an even easier more convenient route.
The first thing you probably think of buying is a bigger piece of equipment. A treadmill may seem the most obvious answer, but don’t forget about the other smaller items like dumbbells, resistance bands, a medicine ball and don’t forget about using your own body for resistance with workouts. Also, don’t forget about the exercise mat to use for stretches and cushions for things like crunches and push-ups.
Your home gym doesn’t have to mimic “the gym” you need to make it your own, for your needs and fitness level. Remember you can always add on to the equipment as you need to, there’s no need to rush. Start small, with the most simple things. Think of the area’s you want to improve on, or what you enjoy doing with your workouts.
Exercise is important and you need to find things that work for you, sometimes without requiring equipment at all. Find ways to make your workouts fun like blasting music, or watching TV. Forget the excuses, you don’t need all the fancy equipment.
Here are some great workouts you can do:
– Walking: It’s great to get outside and enjoy the weather, but if it’s just not working out for you that day do a flight of stairs, or just walk around the house a few times.
– Jumping Jacks: They can make you feel like a kid again, but guess what, it’s great cardio!
– Pushups: Yea, they kind of suck. But you need to find the best way to do them where you feel comfortable. Use your knees instead of keeping your legs straight, or do them standing up against the wall.
– Leg Lifts: They don’t always have to be done straight to be effective, try bending your legs slightly while lifting.
– Crunches: You want those abs? You have to get down and do those crunches, as a beginner, don’t worry about getting all the way up, as long as you feel the stretch in your muscles, you’re doing good!
– Jogging in place: Make it interesting so that the time goes faster, play some music or watch TV.
– Squats: Sitting or standing up from a chair, as long as you do a few reps you’ll be doing something for your legs and buttocks.
– Dancing: Talk about having a fun workout, dancing is great and hey, if you can’t think of a dance, pop in that Just Dance game and go at it, include the kids, you’ll be surprised at how much fun you’ll all have and how much of a workout you’ll get.
Getting some sort of exercise in is important, but you don’t have to go all out, paying gyms or buying expensive equipment to have an effective workout. Use what you have on hand, in your home, you’ll be more likely to keep up if you’re comfortable!
Posted in health | No Comments »
Working out and you get that cramp, that shooting pain in your foot… Why? You have a really expensive pair of shoes on that you bought specifically for working out, what the heck is wrong with your feet?
I’ve encountered this more than once. Especially when I was doing Zumba. Some days it was so bad, I could hardly walk the pain was so much. Who knew that those expensive cute workout shoes could be what’s causing foot pain, for me it was. We tend to forget that shoes affect our feet as much as they do, they could be too big or small, worn out and have lost their support, which was the cause in my case. My shoes were worn, they didn’t look worn, but the support was gone.
What I was going through was Plantar fascitis which is inflammation of the ligament that runs along the bottom of your foot, from the heel to the toes and is the common cause of heel pain. Let me tell you, it’s painful! I did stretches, flexed my feet a lot, bought some heel pads and iced it. It was a long time before it healed up.
I had to find another pair of shoes, I wanted a pair that were flexible enough, yet cushioned to keep my feet comfortable, and a pair with support. Honestly I couldn’t just get another pair of ‘cute’ shoes. Thankfully, fitness/workout shoes are so easy to come by, anyone can find what they’re looking for both style and comfort wise. Just remember it’s probably best to buy your workout shoes from stores who have shoe experts! Let’s face it, the shoes I use for Zumba, or the gym probably aren’t the same, the shoes for hiking and crossfit aren’t the same, if we’re serious about working out, we need to be wearing the proper shoes for the different types of exercise we plan to get, our feet are important, if you can’t walk on them because of pain, there goes your workout! Try to find the best shoe for your workout the outdoor sports gear reviews website has an article that’s well worth reading if you’re looking for best shoes for your next crossfit session or anything else.
Tips for buying the right workout shoe…
– Wear Socks, try shoes on with socks, normally your not barefoot when working out
.- Make sure that there is good support in the middle and around the heel with good cushioning under the ball of the foot.
– Try on shoes later in the day rather than early. You’ve been on your feet, and if they swell at all that’s the best time to make sure the shoe fits right.
– Make sure you have enough space in the front of the shoe (usually a thumb’s width) between the shoe and your longest toe.
– Does the shoe have give? You shouldn’t have to break shoes in, make sure it fits and has room to be flexible when you put them on. If they’re not comfortable right away, they’re not for you!
Be kind to your feet, don’t let them be the reason you stop exercising. Buy the right fit and kind of shoe!
Posted in health, working out | 1 Comment »
o Start with 2 whole cucumbers (one per foot), 2 tablespoons of lemon juice and 2 tablespoons of olive oil; mix in a blender until pureed.
o Pour the mixture into a bowl and heat it up to warm temperature.
o Place half of the mixture in a large Ziploc baggie and half in a second baggie.
o Slide feet right into each baggie, rubbing cucumber mask until each foot is fully soaked.
o Leave on for 5-10 minutes then rinse with warm water.
o The cucumber is extra refreshing and reviving for tired toes, the lemon helps exfoliate and the olive oil deeply moisturizes for super softness.
Posted in health | 2 Comments »
The winter woes are almost behind us; we’ve been cooped up, living under layers, craving comfort foods, working out irregularly – and possibly even struggling with a spell of seasonal depression? Rejoice! Springtime is near and while we welcome the season happily, it’s a little easier said than done to adjust mentally and physically so quickly.
EAT THIS, NOT THAT: The winter months have had us reaching for warm (not waistline-friendly) comfort foods. Time to swap out those heavy foods for lighter variations that still satisfy your cravings. Trishna recommendstrying sautéed garlic spinach instead of creamed spinach and quinoa bowls topped with fresh, light flavors including roasted vegetables, vinaigrettes, lemon, and herbs. Opt for spaghetti squash or spiralized zucchini to replace pasta. The emphasis should be on lighter dressings and seasonings, fresher ingredients.
ON THE ROAD-READY SNACKS: The important factor here is to think about what foods that travel well and to pick snacks that will be play if they get bumped and do not have to be refrigerated. Nuts, seeds and kale chips are always a good choice: low in calories and in fat. Roasted chickpeas are high in potion and in starch that keeps you fuller longer. If you’re taking a cooler, opt for yogurt. Pair hummus and peanut butter with celery or cucumbers because they’re non-starchy vegetables. Remember that protein helps to satiate your appetite while sweets tend to make you hungrier.
BLOAT-LESS BITES: Hiding under layers has come to an end – we’ll be sporting spring dress and bathing suits shortly and now is no time for bloating. Trisha advises to stock up on fiber and potassium from bananas to help reduce water retention. Also reach for melons, leafy greens, artichokes, avocados, yogurt, cucumbers, tomatoes, berries, asparagus, almonds, and eggs.
EXERCISE EATS: What you eat before and after a workout is critical for energy, rebuilding and maintaining a healthy weight.
PRE-WORKOUT: Contrary to what you might believe, Trishna recommends to snack on carbs! Cereal, oatmeal, yogurt with granola, and peanut butter toast are all great options.
POST-WORKOUT: You need to opt for something with protein to help replenish muscles: cottage cheese with fruit, an omelet, bean salad, pita with hummus, or chicken salad.
THE POWER OF PERSPECTIVE: Just the mere mention of ‘bathing suit’ sends shockwaves through our system. Rather than approaching the layer-shedding season with the knee-jerk reaction of dread or anxiety, how about changing your perspective? What would be possible then?
BONUS TIP: Step into a variety of different perspectives on getting in swimsuit-ready shape – ask yourself, “What if I succeeded?” “What if I did nothing?” Say to yourself, “I feel sexy,” “It’s fun.” Listen to your body’s reaction to these new perspectives and choose one to focus on. Now fully embody this fresh perspective. Remember how it felt, what sound it had. Notice how your posture, breathing, even outlook changes.
DEFENSE KNOCKDOWN: How many times have you said, “I’ll start tomorrow?” or “I don’t have enough time in the day?” Transition and change almost instinctively activate the fear of the unknown and this is when our defenses go up. Many of us will choose to stay where we are just because it’s familiar. What small steps can you take daily that will help build your confidence and familiarity with this new unknown?
GO FOR THE GOAL: The ‘Mindset Reset’ challenge encourages you to break down larger goals into one specific and measurable goal because our brains are more effective when they focus on one thing at a time. Whether it’s giving up sweets or working out five days a week, choose a different piece of your goal that’s obtainable and awards you with “quick wins”.
BONUS TIP: In the world of instant gratification, the biggest hurdle is accepting that transformation won’t happen overnight. Shortcuts or an excessive approach for a week won’t help you reach your goal. We ultimately want lasting change instead of making diet and exercise a grueling seasonal thing – commit to one small goal every day that will get you closer to your bigger goal.
WORKOUT WARRIOR: A total mind and body transformation will come from making healthy habits – after awhile, these become practices you crave rather than dread. For maximum results, aim for 30-50 minutes per workout. Try doing 2 days of an intense workout (boxing or plyometrics), 2 days of moderately intense (running or biking) and 1-2 days of a lighter workout (Pilates or yoga). It’s also important to have a day or two to give your mind and body a chance to rest and recover.
Posted in health | No Comments »
As a parent, when you have little ones you always have some sort of worry when they get sick or hurt, especially when a ‘first time’ happens. A lot of us run to the computer and Google or run to the phone and call some one we know, or the doctor on call. Most of the time it’s nothing, and we freak ourselves out, especially when it’s late at night and we have no one to turn to, Google can be your friend and enemy at the same time when trying to look up symptoms.
The Big Book of Symptoms is available to help parents in those times of need, you can quickly grab the book out of your bookshelf and instead of seeing the worst of the worst from Google, you get a clear image of symptoms and what might be going on, as well as what action you can take.
The Big Book of Symptoms can help you with minor everyday concerns to more serious conditions, it’s designed to help you, not scare you. From determining bug bites, bee stings, fever, rashes just about everything you can run into with a child.
There’s also a lot of aides in the book to help you calm a colicky baby, help your toddler with sleeping, helping your teens cope with things as well as a first aid guide for emergencies. This book isn’t just for parents of small children!
Edited by two esteemed members of AAP, Steven P. Shelov, MD, FAAP, and Shelly V. Flais, MD, FAAP, The Big Book of Symptoms is an A-Z directory and ultimate guide to over 100 of the most common childhood symptoms from infancy to adolescence.
One lucky reader from A Wrestling Addicted Mommy will win a copy of The Big Book Of Symptoms for their household. Entering is simple, just use the giveaway widget below, and be sure to complete the mandatory entry for all entries to be valid.
This is a great resource for parents, even with my kids at 8 and 10 I love having this book in our home, it helps out this paranoid mama a lot!
I have been compensated for this post however, all opinions are of my own. Please see my disclosure policy for more info.
Posted in health, Reviews | 28 Comments »