Tips for working-out at home

Referenced from Chantel Nowak

Feeling stuck at home because of Covid-19? Or maybe you aren’t comfortable with going to a gym or a fitness class right now. Working out at home can be a great alternative to hitting the gym. It’s pretty ideal, in fact.

10 reasons working out at home is awesome

  1. Your bathroom and kitchen are nearby – no waiting and no need for shower shoes.
     
  2. You don’t have to lock up your valuables while you’re working out.
     
  3. There’s nobody around to make you feel self-conscious about how you look or how fit you are.
     
  4. You don’t have to worry about parking.
     
  5. You don’t have to take off your clothes in front of strangers.
     
  6. No need to rush to fill up your water bottle before your class starts.
     
  7. You don’t need to pack a gym bag and remember to pick it up on your way out the door for work.
     
  8. You can hide out from too-hot, too-cold or too-rainy weather.
     
  9. You get to pick the playlist.
     
  10. It’s free – or close to it.

There are a ton of simple ways to get moving at home. Here are some tips and tricks to help you find a home workout, stick to it and get the best results:

1. Choose your at-home workout space

Designate a corner in your home as your workout spot. You really only need a space the size of a yoga mat to have a bunch of options for an effective and efficient workout.

It’s best to not exercise in the same place you watch TV or eat. This will help you focus and stay committed to your workout.

2. Put on your gym clothes

Dress like you’re actually going to the gym. You’ll feel more like exercising when you’re wearing athletic clothes.

You might also find it helpful to put on your running shoes and do 15 minutes of house- or yard-work. It’s a great way to warm up and get a little extra energy before beginning your workout.

You may also want to invest in good, supportive running shoes. Taking care of your feet is extremely important. So do some research into what type of shoe you need to wear for your workout.

3. Don’t worry about gym equipment

You likely don’t need that much equipment, if any at all. But if you would really like to use weights, here are some options:

If you do have basic equipment such as hand weights and a mat, you have numerous options. If you’re going to use weights, it’s a good idea to have two different sets so you can customize your workout.

If you don’t have hand weights and you want to add extra resistance, try soup cans or water bottles. Some other equipment you might find beneficial include resistance bands or a foam roller. They can help you to stretch your muscles before a workout and pamper them afterwards.

4. Use your devices to get new workouts

Don’t think you can make up your own circuits? That’s okay. There are lots of routines out there, especially through apps, and many are free.

Try Fitplan: Gym & Home WorkoutsGetFit: Home Workout & Fitness, or the Tone It Up app. They feature programs that guide you through daily workouts that you can do any place, any time – including at home. Most are free. Others have a free trial so you can see if you like them before committing to paying for them.

If you have a smart speaker, you can also use it to guide you through a home workout. Alexa can pull up five-minute workouts for you if you want to get in a blast of exercise in a short amount of time.

You can also try creating an energizing and free playlist on Spotify. Choose songs that pump you up, and occasionally swap out your playlist to keep things interesting.

5. Set realistic fitness goals

Start slowly, trust your strength and treat your body well. You don’t have to jump into it full-speed. Instead, commit to what you think is reasonable for your body and schedule what you can manage each week. Maybe three days a week will work to start. As you become more comfortable, start doing more.

Have you been at home or working from home due to the recent COVID-19 situation? Then you might want to consider other ways to stay active when you’re at from home. Try recording your times and reps and challenge yourself to improve them.

Do your best not to make excuses. Make exercise part of your daily routine and schedule a workout time that works for you, whether you’re a morning or night-time person. Make it your own and do something you enjoy, and you should start to feel and see results.

Equipment-free workout you can do at home

Your home workout doesn’t need to be super-fancy or complicated. Here is an equipment free work-out example:

  • Warm up by walking up and down the stairs for five minutes.
  • Hold a plank for 20-60 seconds (modifications: lean on your knees, forearms or hands – whichever feels best for you).
  • Push-ups: 10-15 repetitions (modifications: from your knees)
  • Squats: 10-15 repetitions

Rest for 30-40 seconds between sets and repeat. The number of sets you do will depend on your current fitness level. Last, cool down by walking on the spot and slowly stretch out your muscles.

Exercise is a great stress-reducer. It’s so important to make time for exercise. Unplug and just do it!

Home workouts are entirely customizable, time-efficient and cheap. Commit to the time and trust the process, and you’ll be on your way to living a healthier life.

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How to set an achievable goal

What if I fail? fly?

Resources from tonyrobbins.com

With the arrival of the New Year, there is no better time to focus on your health. Many people will set New Year’s resolutions this year, but only a few will keep them. Ready to leave New Year’s resolutions behind? Don’t give up on them yet, research shows that setting goals is still the best way to get results. People who set goals are much more likely to achieve them than those who don’t.

Having a plan and not relying just on willpower will help you be more successful in keeping your New Year’s goals. If you have struggled with a goal in the past, then it might be better to take a step back before taking a step forward. Understanding how you got where you are will help you with a plan to be successful in the future. Before setting your New Year’s goals this year, first ask yourself these questions:

  • Why do you want the change? 
  • What is it going to do for you? 
  • What has been holding you back? 
  • What will happen if I don’t make a change? 

Choosing goals that have personal meaning while also understanding the barriers or challenges that have prevented you from reaching your goals in the past will be key to your success this time around. Now that you understand your WHY, here are a few more helpful tips for setting healthy goals this New Year!

Goal Setting Tips

1. Perform a brainstorming session. Give yourself six minutes to brainstorm a list of anything you’d like to achieve, create, do, have, give and/or experience in the next 20 years. Write as many things down as fast as you can in this time.

2. Refine your goals. Setting deadlines is crucial to the goal-setting process. Go back through your list and write one, three, five, 10 or 20 years next to each goal to indicate how long it will take to achieve them.

3. Review your list. Go over what you’ve written. Choose your top four one-year goals. These are goals that truly excite you. Write a paragraph for each goal explaining why you will absolutely achieve this goal within the next 12 months.

4. Evaluate your goals. Are your goals specific? Measurable? Achievable? Realistic? Do they have a specific timeframe? These are the components of a SMART goal. You set SMART goals with purpose and intention, making them more concrete and easier to achieve.

How to make it happen

1. Visualize accomplishing your goals. Visualization is a powerful activity. When you visualize your goals on a daily basis as if you’ve already achieved them, you align your purpose and values with your actions. 

2. Share your goals. Find a friend, family member or another person you trust and share your list of goals with them. You can also share the list with a mentor or life coach. Sharing your list will make you more accountable and give you a partner who will work with you through frustrations or roadblocks. The right partner can help you transform obstacles into opportunities and stay on track.

3. Keep your goals visible. Where focus goes, energy flows, so it’s critical to focus on your goals. Tape them on the mirror in your bathroom or pin them to the wall next to your computer. If your goals involve adopting a healthy diet and losing weight, put them on the front of your refrigerator or a kitchen cabinet.

4. Regularly review your goals. Have a set schedule to review both short- and long-term goals. This helps you track progress as well as determine what activities are helping you and which are hindering you. It’s important to know when alterations to your course are necessary: Stay flexible and make changes where necessary.

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10 stretches to keep your body healthy

Resources from self.com By Amy Marturana

Why stretching is important

Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.

As a NASM certified Personal Trainer with specializations in Integrated and Neuromuscular flexibility, these are some of the most beneficial stretches to ensure your body is maintaining it’s mobility & flexibility throughout the day.

here are 10 stretches to help keep your body healthy

This image may contain Fitness Sport Sports Exercise Working Out Human Person and Yoga

Standing Hamstring Stretch

  • Stand tall with your feet hip-width apart, knees slightly bent, arms by your sides.
  • Exhale as you bend forward at the hips, lowering your head toward floor, while keeping your head, neck and shoulders relaxed.
  • Wrap your arms around backs of your legs and hold anywhere from 45 seconds to two minutes.

Image may contain Human Person Exercise Sport Sports Working Out Fitness and Female

Lunge with spinal twist

  • Start standing with your feet together.
  • Take a big step forward with your left foot, so that you are in a staggered stance.
  • Bend your left knee and drop into a lunge, keeping your right leg straight behind you with your toes on the ground, so you feel a stretch at the front of your right thigh.
  • Place your right hand on the floor and twist your upper body to the left as you extend your left arm toward the ceiling.
  • Hold for 30 seconds to 2 minutes.
  • Repeat on the other side.

Lunging hip flexor stretch

  • Kneel on your left knee. Place your right foot flat on the floor in front of you, knee bent.
  • Lean forward, stretching your left hip toward the floor.
  • Squeeze your butt; this will allow you to stretch your hip flexor even more.
  • Hold for 30 seconds to 2 minutes.
  • Switch sides and repeat.

Side bend stretch

  • Kneel on the floor with your legs together, back straight, and core tight.
  • Extend your left leg out to the side. Keep it perpendicular to your body (not in front or behind you).
  • Extend your right arm overhead, rest your left arm on your left leg, and gently bend your torso and right arm to the left side.
  • Keep your hips facing forward.
  • Hold this stretch for 30 seconds to 2 minutes.
  • Repeat on the other side.

Frog stretch

  • Start on all fours.
  • Slide your knees wider than shoulder-width apart.
  • Turn your toes out and rest the inner edges of your feet flat on the floor.
  • Shift your hips back toward your heels.
  • Move from your hands to your forearms to get a deeper stretch, if possible.
  • Hold for for 30 seconds to 2 minutes.

Figure four stretch

  • Lie on your back with your feet flat on the floor.
  • Cross your left foot over your right quad.
  • Lift your right leg off the floor. Grab onto the back of your right leg and gently pull it toward your chest.
  • When you feel a comfortable stretch, hold there.
  • Hold for 30 seconds to 2 minutes.
  • Switch sides and repeat.

Lying pectoral stretch

  • Lie on your stomach with both arms extended to the sides so your body is in a T shape.
  • Push off the ground with your left hand and bend your left knee for balance as you start to roll to your right side. You should feel this in your right-side pectoral muscles.
  • As your mobility increases, you’ll be able to stretch further and roll your body further.
  • Repeat on the other side.

seated neck release

  • Stand with feet shoulder-width apart, or sit down with your back straight and chest lifted.
  • Drop your left ear to your left shoulder.
  • To deepen the stretch, gently press down on your head with your left hand.
  • Hold for 30 seconds to 2 minutes.

extended puppy pose

  • Start on all fours.
  • Walk your arms forward a few inches and curl your toes under.
  • Push your hips up and back halfway toward your heels.
  • Push through the palms of your hands to keep your arms straight and engaged.
  • Hold for 30 seconds to 2 minutes.

lying quad stretch

  • Lie on one side.
  • Keep your bottom leg straight and bend your top knee so your foot is by your butt.
  • Hold your top foot with your hand, pulling it toward your butt.
  • Keep your hips stable so you’re not rocking back as you pull.
  • Hold for 30 seconds to 2 minutes.
  • Switch sides and repeat.

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How to Cope with Anxiety

Resources from https://www.healthline.com/

Only YOU have the power to take control of your anxiety & to seek help.

Breathe: There are ways to calm your anxiety

Know that feeling of your heart beating faster in response to a stressful situation? Or perhaps, instead, your palms get sweaty when you’re confronted with an overwhelming task or event.

That’s anxiety — our body’s natural response to stress.

If you haven’t recognized your triggers yet, here are a few common: your first day at a new job, meeting your partner’s family, or giving a presentation in front of a lot of people. Everyone has different triggers, and identifying them is one of the most important steps to coping and managing anxiety attacks.

Identifying your triggers can take some time and self-reflection. In the meantime, there are things you can do to try to help calm or quiet your anxiety from taking over.

5 quick ways to cope with anxiety

If your anxiety is sporadic and getting in the way of your focus or tasks, there are some quick natural remedies that could help you take control of the situation.

If your anxiety is focused around a situation, such as being worried about an upcoming event, you may notice the symptoms are short-lived and usually subside after the anticipated event takes place.

1)Question your thought pattern

Negative thoughts can take root in your mind and distort the severity of the situation. One way is to challenge your fears, ask if they’re true, and see where you can take back control.

2)Practice focused, deep breathing

Try breathing in for 4 counts and breathing out for 4 counts for 5 minutes total. By evening out your breath, you’ll slow your heart rate which should help calm you down.

The 4-7-8 technique is also known to help anxiety.

3)Use aromatherapy

Whether they’re in oil form, incense, or a candle, scents like lavender, chamomile, and sandalwood can be very soothing.

Aromatherapy is thought to help activate certain receptors in your brain, potentially easing anxiety.

4)Go for a walk or do 15 minutes of yoga

Sometimes, the best way to stop anxious thoughts is to walk away from the situation. Taking some time to focus on your body and not your mind may help relieve your anxiety.

5)Write down your thoughts

Writing down what’s making you anxious gets it out of your head and can make it less daunting.

These relaxation tricks are particularly helpful for those who experience anxiety sporadically. They may also work well with someone who has generalized anxiety disorder (GAD) when they’re in a bind too!

However, if you suspect you have GAD, quick coping methods shouldn’t be the only kind of treatment you employ. You’ll want to find long-term strategies to help lessen the severity of symptoms and even prevent them from happening.


6 long-term strategies for coping with anxiety

If anxiety is a regular part of your life, it’s important to find treatment strategies to help you keep it in check. It might be a combination of things, like talk therapy and meditation, or it might just be a matter of cutting out or resolving your anxiety trigger.

If you’re not sure where to start, it’s always helpful to discuss options with a mental health professional who might suggest something you hadn’t thought of before.

1)Identify and learn to manage your triggers

You can identify triggers on your own or with a therapist. Sometimes they can be obvious, like caffeine, drinking alcohol, or smoking. Other times they can be less obvious.

Long-term problems, such as financial or work-related situations, may take some time to figure out — is it a due date, a person, or the situation? This may take some extra support, through therapy or with friends.

When you do figure out your trigger, you should try to limit your exposure if you can. If you can’t limit it — like if it’s due to a stressful work environment that you can’t currently change — using other coping techniques may help.

Some general triggers:

  • a stressful job or work environment
  • driving or traveling
  • genetics — anxiety could run in your family
  • withdrawal from drugs or certain medications
  • side effects of certain medications
  • trauma
  • phobias, such as agoraphobia (fear of crowded or open spaces) and claustrophobia (fear of small spaces)
  • some chronic illnesses like heart disease, diabetes, or asthma
  • chronic pain
  • having another mental illness such as depression
  • caffeine

2)Adopt cognitive behavioral therapy (CBT)

CBT helps people learn different ways of thinking about and reacting to anxiety-causing situations. A therapist can help you develop ways to change negative thought patterns and behaviors before they spiral.

3)Do a daily or routine meditation

While this takes some practice to do successfully, mindful meditation, when done regularly, can eventually help you train your brain to dismiss anxious thoughts when they arise.

If sitting still and concentrating is difficult, try starting with yoga.

4)Try supplements or change your diet

Changing your diet or taking supplements is definitely a long-term strategy. Research shows certain supplements or nutrients can help anxiety reduction.

These include:

  • lemon balm
  • omega-3 fatty acids
  • ashwagandha
  • green tea
  • valerian root
  • kava kava
  • dark chocolate (in moderation)

However, it can take up to three months before your body is actually running on the nutrition these herbs and foods provide. If you’re taking other medications, make sure to discuss herbal remedies with your doctor.

5)Keep your body and mind healthy

Exercising regularly, eating balanced meals, getting enough sleep, and staying connected to people who care about you are great ways to stave off anxiety symptoms.

6)Ask your doctor about medications

If your anxiety is severe enough that your mental health practitioner believes you’d benefit from medication, there are a number of directions to go, depending on your symptoms. Discuss your concerns with your doctor.


When is my anxiety harmful?

Identifying what sort of anxiety you’re dealing with can be somewhat challenging because how one’s body reacts to perceived danger can be entirely different compared to another person.

It’s likely you heard anxiety as a blanket term for that general feeling of worry, nervousness, or unease. It’s often a feeling grown in response to an upcoming event that has an uncertain outcome.

Every person deals with it at one time or another, because it’s part of our brain’s response to a perceived danger — even if that danger isn’t real.

That said, there are times anxiety can get serious and turn into anxiety attacks that initially feel manageable and then gradually build up over a few hours. (This is different from a panic attack, which is out of the blue and subsides.)

Signs of an anxiety attack

These are some of the more common mental and physical symptoms of anxiety:

It’s also possible to experience an anxiety and panic attack simultaneously. The quick coping strategies mentioned above may also help with a panic attack.

Other mindful strategies to cope with panic attacks include focusing on an object, repeating a mantra, closing your eyes, and going to your happy place.

Symptoms of a panic attack

What causes anxiety?

If you notice that quick tips haven’t been working, you may want to consider seeing a professional for help. Especially if you believe you have GAD and its interfering with routine activities and causing physical symptoms.

A mental health professional can help with streamlining the process of identifying your triggers, maintaining long-term strategies through behavioral therapy, medications, and more.

For example, if your anxiety stems from a trauma you experienced in your past, it can be helpful to work through that with a licensed therapist. On the other hand, if you’re brain chemistry predisposes you to chronic anxiety, you may need to go on medication to manage it.

Anxiety may always be a part of your life, but it shouldn’t overtake your day-to-day. Even the most extreme anxiety disorders can be treated so that the symptoms aren’t overwhelming.

Once you find what treatment works best for you, life should be a lot more enjoyable and a lot less daunting.

Get Help

Not sure where to go to find help or who to turn to? Consulting with your healthcare provider or another trusted professional is always a great start.

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Focus. Grind. Grow and Glow

Resources & Inspiration for Fitness & Personal Growth

What’s the Difference Between Coaching and Therapy?

This article is written by Stephan Wiedner, co-founder and “Head Coach” at www.Noomii.com

A common misconception is that coaching is the same as therapy, when in fact they are quite different. Therapy is intended to help people recover from emotional or other psychological disorders such as depression or anxiety. Coaching, on the other hand, is intended to help normal, healthy individuals achieve personal goals such as increased happiness, weight loss, improved work-life balance. etc.

The table below shows a quick side-by-side comparison of coaching vs. therapy:

Coaching
Therapy
Client is emotionally and psychologically healthyClient is emotionally unwell and needs healing
Focuses on the present and futureFocuses on dealing with the past
Driven by goals and taking actionDriven by unresolved issues and feelings
Works toward a higher level of functioningWorks to achieve understanding and emotional healing
Results-based and focuses on exploring solutionsExplores the root of problems and offers explanation
Asks, “Where would you like to be and how can you get there?”Asks, “How did that make you feel?”
Acts on informationAbsorbs information
Done over the phone, internet or in personDone in an office setting
Coach and client collaborate on solutionsTherapist is the ‘expert’
Contact between sessions expected (accountability and wins)Contact between sessions for crisis and difficulties only

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