motivation – The Lazy Girl Co.

Some references from Health.com

authors note:

Hi Breathe Blog subscribers! Thank you for your patience on awaiting a new blog while I navigate my way through motherhood. I have a now two-month old son who has been taking up all of my attention. I am so grateful and happy to be experiencing this new season of life. It is the most rewarding and exhausting thing I have ever experienced. But now that we’ve gotten a little bit more of a routine down, I thought I would post a new blog and get back into it.

let’s celebrate the end of the pandemic, while staying fit & fresh

It’s easy to let go of your fitness regime during those Summer months while you’re enjoying the sun in your backyard & sipping your favourite Summer drink.

Especially with the pandemic coming to an end, it’s easy to give into the temptation of fine dining, indulging in food festivals, having more than your fair share of celebratory drinks.

So while you are basking in your rejuvenated social life, here are some tools to help you stay fit and fresh for the Summer.

workout outside!

Whether its a hike at your local trail or mountain, a workout at your favourite local beach, or a simple full body blast in your backyard or the park across the street. When you are out and about running errands, park your car at the back of the parking lot and get those steps in. Instead of 10,000 steps on your fitness app, set it to 15,000. Give yourself motivation…get outside to workout!

hydrate

Following the age-old advice to drink plenty of water does help you feel lighter, especially in warm weather. In the hot summer, your body tends to get dehydrated, so it holds on to fluids, which can make you feel bloated. Though it sounds counterintuitive, this means you need to sip throughout the day to maintain the right balance

Keep it small

Ordering your favourite drink from Starbucks? Or maybe even heading to the drive-through of your local fast food joint. Keep it small and avoid ordering the larger portion sizes. This way you get to eat your favourite foods without the guilt, regret, and over-full tummy. Everything in moderation is the healthy way to go. You don’t want to deprive yourself of the things that bring you joy in life.

Mindfulness

What is mindfulness? A mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique. Take some time out of your day to practice mindfulness. Check out this post about Breathing Exercises to help practice mindfulness

Did you realize you can also channel mindfulness during your workouts? Consciously tune in to your body position while you exercise, especially during strength training. Ask yourself, ‘Where am I feeling this? Am I really present doing this exercise right now?

Get your zzz’s

Getting a good amount of sleep helps with weight control. Research has shown that sleep deprivation can create an imbalance of hunger hormones and increase appetite. When we are shortchanging ourselves in terms of our sleep—school, travel, working multiple jobs, staying up watching Netflix— our brain enters into a sleep deficit. The brain has limited options for promoting wakefulness when it is truly sleep-deprived, and eating is one. To make sure you’re getting enough rest even when your summer schedule becomes erratic, set an alarm for as close to the same time as possible every day, detach from screens at least an hour before bedtime, and expose yourself to natural light right when you rise.

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Interested in more blog posts about mindfulness & reducing stress? Check out “10 affirmations to keep your momentum going” and “10 breathing exercises to help reduce stress”

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

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

Tag: motivation

How to stay fit and stay fresh for the Summer

authors note:

let’s celebrate the end of the pandemic, while staying fit & fresh

workout outside!

hydrate