5 Unique Benefits of Yoga

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWNgwtl3tSCtqWfuG8wqcUGr3b-a9KIRGXGGosEppnYjGBcyYCEqOwUQovL_BLWlidDj84hWSJAMFd3xl2ugBL-GTb6QtGv_VflmowhjRsEVlaekEMOE32S-Q58MLLgoRKbIOWxP_uvJsK/s1600/bigstock-Young-woman-doing-yoga-exercis-87864098.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="woman experiencing the benefits of yoga" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWNgwtl3tSCtqWfuG8wqcUGr3b-a9KIRGXGGosEppnYjGBcyYCEqOwUQovL_BLWlidDj84hWSJAMFd3xl2ugBL-GTb6QtGv_VflmowhjRsEVlaekEMOE32S-Q58MLLgoRKbIOWxP_uvJsK/s1600/bigstock-Young-woman-doing-yoga-exercis-87864098.jpg" title="" /></a></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "verdana" , sans-serif;"><br /> </span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">There are numerous benefits to yoga. We all know the obvious ones like flexibility, muscle strength, and the improvement of posture, but what are the other benefits of yoga? The ones that are less obvious? What are the benefits of yoga that are healing for the mind and the body? I’ve made a list of the health benefits that will inspire you to try yoga at least once.</span></span></div><b id="docs-internal-guid-714fcae1-3b67-6e30-f2ba-0d38ee40d7bd" style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Yoga increases your blood flow.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">The first benefit of yoga is an increase in blood flow and circulation. Cells that receive more oxygen function better than cells that receive less. The twisting poses in yoga help circulate fresh, oxygenated blood to flow into areas that have been built up with toxins. This oxygenated blood helps rid the body of the less oxygenated blood. Another benefit of yoga is that it increases levels of hemoglobin and red blood cells. These red blood cells carry oxygen to tissues and help prevent blood clots. </span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Yoga improves your mood. </span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">A mental benefit of yoga is an improved mood. Studies have shown that yoga can lift one’s mood because yoga leads to a significant increase in serotonin levels and a decrease in the levels of monoamine oxidase. Yoga has been shown to improve depression and its symptoms when practiced consistently.</span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Yoga helps you concentrate.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Another mental benefit of yoga is an improvement of focus and intelligence. Studies have shown that regular practice of yoga improves coordination, IQ scores, and memory in the short and long term. This mental benefit of yoga occurs because, during yoga, one is less distracted by their thoughts. Those who practice yoga can focus in on their experiences and are more apt to solve problems from a calm and relaxed mind. </span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Yoga helps you have a better night’s sleep.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Yoga provides relief and relaxation from our modern, hectic lifestyles. This in turn leads to better and deeper sleep because your body is more prepared for relaxation and rest. A better night’s sleep leads to improvements in every aspect of life. </span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Yoga aids in healthy digestion.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Another benefit of yoga is gut health and proper digestion. Digestive issues like constipation, IBS, and ulcers are worsened by stress. Because yoga is a great way to relieve stress, you will be indirectly improving your digestion by simply stressing less. All physical exercise has been shown to improve digestion. Moving the body helps facilitate an environment that aids in faster, more efficient digestion. </span></span></div><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> <span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">I highly recommend trying yoga, at least once. See how you like it! With practice, it becomes more and more enjoyable. With consistent yoga practice, you will reap all these benefits and more. Try it for yourself to discover why yoga is an amazing way to discover health of the body and the mind. For extra motivation on your journey toward a healthy lifestyle, please </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="font-size: 14.666666666666666px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">! I’m here to help support you on your journey and offer encouragement for healthy lifestyle changes.</span></span>

daily workouts, exercise, exercise and fitness, exercising at home, home workouts, Yoga, yoga mat

5 Unique Benefits of Yoga

There are numerous benefits to yoga. We all know the obvious ones like flexibility, muscle strength, and the improvement of posture, but wh...

5 Easy Bodyweight Exercises

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiulhkET-mtaFDE4y29TEwIjwFjm0duYrceXL09PkGgEWHhObeReHa9lh4Api2AsSelEuq1MoKbA5py6TQXdwUQHHxYcJPOnWK0Gh-GHBvYBsV__u8_ybu1GkrqrA0-IALlPm_1JSrmGJ6s/s1600/bigstock-fitness-sport-training-and-l-69608800.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="5 Easy Bodyweight Exercises" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiulhkET-mtaFDE4y29TEwIjwFjm0duYrceXL09PkGgEWHhObeReHa9lh4Api2AsSelEuq1MoKbA5py6TQXdwUQHHxYcJPOnWK0Gh-GHBvYBsV__u8_ybu1GkrqrA0-IALlPm_1JSrmGJ6s/s1600/bigstock-fitness-sport-training-and-l-69608800.jpg" title="5 Easy Bodyweight Exercises" /></a></div> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></span></div> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Getting a total body workout at home seems impossible. With body weight exercises, toning up at home is easy and convenient! Don’t stress about a gym membership, commuting to and from a gym, or buying a bunch of exercise equipment. These five bodyweight exercises will tone your body, energize your mind, and they can be done at home without added equipment!</span></span></div> <b id="docs-internal-guid-d8ef2146-9580-f0ef-64c9-6acc71c762d6" style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Essentials</span><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">:</span></span></div> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Shoes</span></span></div> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Make sure you have supportive athletic shoes to support your arches during a workout.</span></span></div> </li> </ul> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Yoga Mat</span></span></div> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">A yoga mat will help you keep your grip during the exercises. This will help you with your form and the effectiveness of each workout. It’s especially important if you’ll be practicing body weight exercises on a hardwood floor.</span></span></div> </li> </ul> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Water</span></span></div> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">It is important to stay hydrated. There is no need to chug water before bodyweight exercises. However, if you’re feeling thirsty, have water near to quench your thirst. </span></span></div> </li> </ul> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Music</span></span></div> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Music can make or break your workout! Body weight exercises move in a rhythmic pattern and music to accompany that can make all the difference.</span></span></div> </li> </ul> <b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Exercises: </span></span></div> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Bodyweight Exercise 1: Squat</span></span></div> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Stand up straight with your feet hip-width apart. Place your arms straight out in front of you. Lower your glutes toward the back of your heels, as far as you can go. Slowly return to the standing position. Repeat 10 times.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Bodyweight Exercise 2: Bear Crawl</span></span></div> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">For this move, put your hands and knees on your yoga mat in the crawling position. From there, put your butt in the air and rise onto your toes. Slowly reach forward with the right arm and right knee, followed by the left arm and left knee. Crawl forward 10 times.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Bodyweight Exercise 3: Plank</span></span></div> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">We’re all familiar with plank holds. Lie face down on your mat with your forearms on the floor. Rise onto your toes and forearms. Keep your back straight, tighten your core muscles, and hold. Hold the plank for as long as possible, a minimum of 30 seconds.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Bodyweight Exercise 4: Wall Sit</span></span></div> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">This is an easy exercise that works your leg muscles. Stand with your back against a wall. Slide down the wall until your thighs are parallel to the ground. Keep your ankles aligned directly beneath your knees. Hold that position for 60 seconds or until you can’t hold it any longer.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Bodyweight Exercise 5: Push-Up</span></span></div> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Push-ups are a go-to exercise for back, arm, and core strength. Place hands on your mat, shoulder-width apart. Have your feet hip distance apart and balance on your toes. Bend your elbows until your chest reaches the mat, with your elbows close to your body. From there, push back up! Do as many reps as you can.</span></span></div> <span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> <span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">For extra support on your weight loss and fitness journey, </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="font-size: 14.666666666666666px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">! I can help you become your best self! :)</span></span>

bodyweight exercises, exercise, exercise and fitness, fitness, fitness routine, health and fitness, home workouts, push-up, squat

5 Easy Bodyweight Exercises

Getting a total body workout at home seems impossible. With body weight exercises, toning up at home is easy and convenient! Don’t str...

5 Strategies for Exercising at Home

<span style="color: #444444;"><span style="font-family: "verdana" , sans-serif;"><b id="docs-internal-guid-b8ee6cad-0859-f8e5-a0b3-3e0d3663cc3e" style="font-weight: normal;"></b></span></span><br /> <div class="separator" style="clear: both; text-align: center;"><b id="docs-internal-guid-b8ee6cad-0859-f8e5-a0b3-3e0d3663cc3e" style="font-weight: normal;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-wDXg4tbvaq0kd2lnQNUILVf_Mn10LPMSCUpFsTCvz2Hty_-4hHIsQNMJd__E3tJELco_4jwHpHtQ9qSyQYbq978HvE08CzsINMx_YoLCIi1S77TJ3QzpQ9KORQAL5049Gbk77mcC6i4W/s1600/yoga-876744_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="5 Strategies for Exercising at Home" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-wDXg4tbvaq0kd2lnQNUILVf_Mn10LPMSCUpFsTCvz2Hty_-4hHIsQNMJd__E3tJELco_4jwHpHtQ9qSyQYbq978HvE08CzsINMx_YoLCIi1S77TJ3QzpQ9KORQAL5049Gbk77mcC6i4W/s1600/yoga-876744_1280.jpg" title="5 Strategies for Exercising at Home" /></a></b></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b id="docs-internal-guid-b8ee6cad-0859-f8e5-a0b3-3e0d3663cc3e" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Exercising at home is a great way to maintain fitness and work toward a healthy lifestyle, but there are a lot of distractions in a home environment that often take priority over exercise. To overcome these distractions, implement these five strategies for exercising at home!</span></b></div><b id="docs-internal-guid-b8ee6cad-0859-f8e5-a0b3-3e0d3663cc3e" style="font-weight: normal;"><br /> </b><br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b id="docs-internal-guid-b8ee6cad-0859-f8e5-a0b3-3e0d3663cc3e" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Set Up Space</span></b></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b id="docs-internal-guid-b8ee6cad-0859-f8e5-a0b3-3e0d3663cc3e" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The first key to exercising at home is having a specific area dedicated to exercise. This workout area should be easily accessible and contain all the necessities for your workout. You may need a yoga mat, free weights, a TV to watch workout videos, and speakers for music. With a set space for exercise, you will not need to gather equipment before your workout, so there will be less opportunity for distraction.</span></b></div><b id="docs-internal-guid-b8ee6cad-0859-f8e5-a0b3-3e0d3663cc3e" style="font-weight: normal;"><br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Set a Routine</span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Decide when you want to work out, and stick to that plan. If you want to work out in the morning, schedule it into your day. If you want to work out while your kids are at school, schedule a time to do it then. Once you make a schedule, follow through with it regularly to make it a routine. Exercising at home is only successful if you stick to your schedule! Don’t let other things get in the way of your workout. </span></div><br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Put on Workout Clothes</span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">It’s easy to walk to your exercise room in comfortable lounging clothes, but it will not lead to an effective workout. Treat exercising at home like you would treat exercising at a gym.  Put your hair up, put on your athletic socks, your training shoes, and your workout apparel. You will be in the right mindset and ready to sweat it out. </span></div><br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Leave Visual Cues</span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you don’t have room to leave all your workout equipment in a separate space, try to leave at least one athletic accessory out. If you have your workout equipment hidden away, you will be significantly less likely to use it! Try leaving your yoga mat or your free weights in a place where you can see them. This visual cue will be a helpful reminder.</span></div><br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Log Your Workouts</span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Exercising at home is different than going to a gym. It is harder to differentiate your activities. A good way to keep track of your exercises is to create a workout log. Keep track of what exercises you did and how they made you feel. It is also important to note how the exercise worked in your home. Did you have enough space? Did you have the right equipment? A thorough workout log will help you achieve long-term success.</span></div><br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Exercising at home is a great way to work toward your healthy lifestyle because it can be convenient and effective! Implement some of these strategies and you’ll achieve fitness success in no time. If you want extra support and motivation, </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me!</span></a><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> I’d love to help inspire your fitness journey. </span></div></b><span style="color: #444444;"><span style="font-family: "verdana" , sans-serif;"><br class="Apple-interchange-newline" /></span></span>

exercise, exercise and fitness, exercising at home, health and fitness, home, home gym, home workouts

5 Strategies for Exercising at Home

Exercising at home is a great way to maintain fitness and work toward a healthy lifestyle, but there are a lot of distractions in a home en...

Toned Arms Exercises

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYyECr6Cdo68l1J1sBUhpBTPfIfvg7SYlXtxGpY6bvbn0Vxv2-nOh4naCMS8oAfOdTegeRg-V34VLG_PK-rQAnDv2x2Jng-CHdFFvwJi33wGc9l0lUaVIcgEbNe1peWLL5YWVlmW2huqq1/s1600/TonedArmsExercisesBLOG.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Toned arms exercises being done outdoors" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYyECr6Cdo68l1J1sBUhpBTPfIfvg7SYlXtxGpY6bvbn0Vxv2-nOh4naCMS8oAfOdTegeRg-V34VLG_PK-rQAnDv2x2Jng-CHdFFvwJi33wGc9l0lUaVIcgEbNe1peWLL5YWVlmW2huqq1/s1600/TonedArmsExercisesBLOG.jpg" title="" /></a></div> <div dir="ltr" style="line-height: 1.2; margin-bottom: 4pt; margin-top: 4pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Toned arms are one of the best accessories to have, especially in the summer! Having toned arms means you look amazing in your favorite clothes, and you will also notice a big difference in how you feel. While you may normally think of toned arms as something that requires hours of work in the gym, I’ve got some easy exercises that you can do at home!</span></span></div> <b id="docs-internal-guid-4c844851-96b4-b82f-dd1a-61b4b1702c0c" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 4pt; margin-top: 4pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Arm circles: standing up tall and straight, extend your arms straight out to your sides (so you’re in a “T” shape). With your palms facing the floor, move your arms in quick, tight circles. These circles may not sound like a very intense workout, but they will help tone your upper arms.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 4pt; margin-top: 4pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Push-ups: push-ups are simple, but they’re a great exercise to give you toned arms. The key is to make sure you’re doing your push ups with the right form. Use the same straight, tall posture you would if you were standing standing up and hold a nice line through your body. Make sure you’re holding this form even when you’re in the lower position of your push-up. </span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 4pt; margin-top: 4pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Planks: like push-ups, planks are going to help you get nicely toned arms while also working your legs and core. Get even more out of the standard plank by raising one arm and touching it to your shoulder on the opposite side of your body. Repeat this for the other arm, and continue alternating until you are done.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 4pt; margin-top: 4pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Weights: if you have some dumbbells at home, try adding in a few weight exercises as well. Bicep curls are a nice way to sculpt toned arms. Hold a pair of dumbbells, letting your arms hang slightly. In a slow, steady motion, bend at your elbow to lift the weight, bringing your forearm to your chest. With the same motion, lower the weight back down until it returns to the starting position. Bicep curls are a simple way to start doing weight lifting exercises.</span></span></div> <span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">By adding these easy exercises to your existing routine, you’ll have toned arms before you know it! What I like most about these exercises is that you can do them just about anywhere, and most of them don’t require any equipment. That means you can squeeze in a quick workout on even the most hectic day! Whether you want toned arms or just want to learn more about nutrition, I’m here to help. Please feel free to </span><a href="http://www.afitnurse.com/p/schedule-appointment-to-chat-with-me.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> to find out how I can help you start your fitness journey!</span></span>

abs, arm strength, beachbody, diet, exercise, fitness, fitness journey, fun workout, great arm workouts, health, health and fitness, home workouts, strength, Summer

Toned Arms Exercises

Toned arms are one of the best accessories to have, especially in the summer! Having toned arms means you look amazing in your favorite c...

Get Fit At Home: A Couch Potato Workout

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzBE52JtucqbqRhSL9skyDRM7nTiuyYkd3dszEK599ahpS4hrYI0KH4rz-CoUOzoH1Eljo43c1Ivwi3PUgzXv0vxS2zbCYeQ6kt2bQjcPu2EWo59Fep4ilbLKzJ4wPuFzls2jk-k30vXY6/s1600/couch_fitness.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Woman getting fit at home. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzBE52JtucqbqRhSL9skyDRM7nTiuyYkd3dszEK599ahpS4hrYI0KH4rz-CoUOzoH1Eljo43c1Ivwi3PUgzXv0vxS2zbCYeQ6kt2bQjcPu2EWo59Fep4ilbLKzJ4wPuFzls2jk-k30vXY6/s1600/couch_fitness.png" title="get fit at home" /></a></div> <div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">I like being able to get fit at home because it eliminates a drive to the gym when I don’t have the time to spare. I’ve designed this workout to be done from the couch, so there are no excuses! You can even keep the TV on while you get fit at home. Remember, you may need to decrease the numbers to start with and work up to higher numbers, or split the workout into 2 sets.</span></span></div> <div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">The couch potato workout to get fit at home:</span></span></div> <div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Sit Ups (25):</b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Lay on your back with your feet up over the back of the couch. Put your hands behind your head and do sit ups as usual. This is a pretty simple exercise to get fit at home.</span></span></div> <div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Tucked Leg Lift Shifts (25 each leg):</b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Stand facing the front of the couch. Lift bent right knee up as high as you can keeping it on the right side, then pull forward so foot is over couch seat, without touching the couch. Return to side and lower down to standing. Repeat on left side.</span></span></div> <div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Arm Circles (50 each direction):</b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Sit on the couch with feet straight out in a pike and good posture. Put arms out to the side and perform circles forward, then backward. Experiment with smaller circles and bigger circles for working different muscles. This will help you get fit at home because it’s a simple thing to do, but it will really start to burn!</span></span></div> <div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Seated Leg Lifts (25):</b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Sit on the edge of the couch with good posture and hands on the couch for balance. Lift legs up as high as you can, then slowly lower down to feet on the ground. To intensify, stop your feet one inch before they hit the floor and immediately lift legs again.</span></span></div> <div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Step Ups (15 each leg):</b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Make sure your couch is extra sturdy for this one! You may need to take the seat cushions off. Stand at the front of the couch facing side ways. Place one foot on the couch with one foot on the floor. Step up so that you are standing on the couch with one foot, then lower slowly down to starting position. This will work your legs and glutes to get fit at home in no time. </span></span></div> <div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Over Push Ups (25): </b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Get into a pushup position with hands on the ground and knees on the couch, then perform standard pushups. Intensify by moving legs farther off the couch so there is more weight on your arms during the push up.  </span></span></div> <div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Butt Raises (25 each leg): </b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Lay on your back facing sideways on the couch with one leg bent and one leg straightened out over the arm of the couch. Lift butt until hips are flat, then lower down slowly. To intensify, hold the straight leg 1-2 inches above the arm chair.</span></span></div> <div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Push and Points (25 each foot): </b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Face the front of the couch and place right foot on the couch. Simultaneously switch feet so left foot is on the couch and right foot is on the floor, push and point your feet as hard as you can with each movement. Do this move as fast as possible for a way to get some cardio in while you get fit at home.</span></span></div> <div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">I’m making this too easy for you. :) It’s so easy to get fit at home, all you need is some effort! Next time you are feeling like a couch potato and haven’t had time to get your workout in, pull up this workout and get it done!   </span></span></div>

abs, cardio, couch potato, fit, fitness, get fit, gym, home, home workout program, home workouts, sit ups, Success from home, workout

Get Fit At Home: A Couch Potato Workout

I like being able to get fit at home because it eliminates a drive to the gym when I don’t have the time to spare. I’ve designed this wor...

The Art of a Quick Workout

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlJY6clP_QgWV7SoJldW2MEqzd_zQVgFYgaqIYfsEmReJ-2Fzr4uh5iTpZ1rvPmpAiqrNlFE_49wUeySzKjKY5ZNr0KmxFJi-ffevft8otmSpuL5-xPCQiY2LpvevU5qX8s9nWA4G2Y-5j/s1600/quickworkoutblog.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Alyssa performing a quick workout. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlJY6clP_QgWV7SoJldW2MEqzd_zQVgFYgaqIYfsEmReJ-2Fzr4uh5iTpZ1rvPmpAiqrNlFE_49wUeySzKjKY5ZNr0KmxFJi-ffevft8otmSpuL5-xPCQiY2LpvevU5qX8s9nWA4G2Y-5j/s1600/quickworkoutblog.png" title="A quick workout " /></a></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">So, you’re really busy being awesome at your job, hanging out with your kids and doing all the other things you love. That’s good! But don’t let it deter you from workouts - even a quick workout can be effective. 15 minutes of strength or cardio is better than nothing at all and will keep you fit and motivated. Here are some ideas on how to fit in a quick workout in the midst of a busy life.</span></span></div> <b id="docs-internal-guid-061609f0-a426-7a80-662d-f49b2bc8373c" style="font-weight: normal;"><span style="color: #999999;"><br /></span></b> <br /> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Have A Plan:</span></span></div> </li> </ul> <div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">When you potentially only have 15-30 minutes for a quick workout, make sure you have a plan so you don’t have to spend the extra time deciding what to do. I suggest making a specific quick workout calendar. Beach Body has some great fitness programs complete with workouts and calendars that will give you a maximum workout in minimum time. </span></span></div> <b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b> <br /> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Keep Healthy Snacks Around:</span></span></div> </li> </ul> <div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Have some delicious and nutritious snacks around that you can grab and eat after your quick workout to stay energized and motivated. It’s important to have the proper nutrition to feel great after devoting time to that quick workout. To save time, have ready-to-go snacks on hand like almonds, yogurt and fruit that you can grab and go on your way to your next activity. And don’t forget to stay hydrated!</span></span></div> <b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b> <br /> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Choose a Designated Space:</span></span></div> </li> </ul> <div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">I’m a big fan of doing workouts in your home. If you already have a quick workout space, great! If not, designate an area that is clear or easy to clear so you don’t need to spend a lot of time finding a place to workout. The backyard is a great space when the weather is nice, plus you can get some vitamin D when the sun is shining :)</span></span></div> <b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b> <br /> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Find a Typical Time:</span></span></div> </li> </ul> <div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Choose a specific time of day that works best for you. For some, this may mean setting the alarm 15 minutes earlier in the morning. Or maybe your lunch break works better if you are not a fan of early mornings. Perhaps later in the evening provides more of an opportunity for you. Choose a time that works best for you and your schedule and add a quick workout into your daily routine.</span></span></div> <b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b> <br /> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Say YES!</span></span></div> </li> </ul> <div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Always say yes to the quick workout, even if it means a 30 minute workout or a few lunges while making dinner. You are in control of your health and fitness and your decisions turn into actions. Every moment is an opportunity for fitness! </span></span></div> <span style="font-family: Arial; font-size: 15px; font-weight: bold; line-height: 1.15; white-space: pre-wrap;"><span style="color: #999999;"> </span></span><br /> <br /> <div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">You can still be fit and healthy in the midst of a busy lifestyle. All you have to do is make the decision. A quick workout can easily fit into your schedule if you decide to make it happen. It’s up to you!</span></span></div> <div> <span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>

30 minute workouts, fun workout, home workout program, home workouts, quick workout

The Art of a Quick Workout

So, you’re really busy being awesome at your job, hanging out with your kids and doing all the other things you love. That’s good! But ...

Bikini competition prep: Day one

I have been thinking of competing in a fitness show for three years now. One of those things that lingers in the back of my mind but, never took action to actually complete it. Truth be told I heard so may horror stories of women taking steroids (even in the bikini division) and using diuretics to dry out prior to the show that it turned me off from the sport. I know that this is not everyone and I am so happy that I did my research when looking for a bikini prep coach. After working with a coach in the off season I decided that it was time to find someone new. I wanted and needed someone that health would be their main priority during the process. I do not want to end up with adrenal fatigue or stuck eating chicken, tilapia, and asparagus for 14 weeks.  I am very educated on clean eating... this is what I do so I have that down pat. But, prepping for a show is completely different. It requires tweaks to your diet on a week to week, even day to day basis as you get closer to show time. I am so happy that the coach I am working with gets me and my concerns. He is an IFBB pro but, he is also a Physician's Assistant. Best of both worlds in my opinion.<br /> <br /> I want to continue to use my beachbody workouts for the prep. At this time I am using P90x3 and I love it. Home workouts will be added into my program. I am also doing a lot of heavy lifting, and plyometric work at the gym. I can lift weights at home but, will need someone to spot me during my workouts so this is why I will be working out in the gym with my trainer to keep me safe.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvF7Mbrf25hRAPMob-L1mxVnGxD0dWbAEw90VqxCP1X_mRqbmH2Enb-JtB1CiYo1fQ-7LVa1BDWA3p7FQzCSPF8ljJMe4Z3CALMJrV-ZDPE66GM4r3ijoZajLCqMLzGGtus6H4kT6EwthZ/s1600/bootyburn.jpg%3Fw=567.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Bikini comp prep, food prep, dreams, Beachbody coach, Bikini division, nurse, A Fit nurse, Alyssa Schomaker, home workouts" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvF7Mbrf25hRAPMob-L1mxVnGxD0dWbAEw90VqxCP1X_mRqbmH2Enb-JtB1CiYo1fQ-7LVa1BDWA3p7FQzCSPF8ljJMe4Z3CALMJrV-ZDPE66GM4r3ijoZajLCqMLzGGtus6H4kT6EwthZ/s1600/bootyburn.jpg%3Fw=567.jpeg" title="" width="235" /></a></div> <br /> <br /> The thing that excites me the most is that I have actually worked up enough courage to go through with the process. This is something that I have had on my bucket list for some time now but, just never pursued my dream. I plan to blog about my experience to hold myself accountable and to add my insights for anyone that has been thinking about competing. I know that there are some obstacles that are standing in my way... such as a cruise in March (Thank you Beachbody). However, there is a gym on the cruise ship and I can choose healthy meals on the trip. I am determined to see how my body transforms. I am doing this for me and nobody else. I am a mother of three young children. I am a nurse and also own a health and fitness business. If I can do this then anyone can do this... It is all about your mind frame. Being focused and disciplined.  Keeping your eye on the prize!!<br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoPdKQP8Kr-pQiCULhJhQBudWMuwWwk_IFQuO8CgMyS3o2eCs21cSlypHGPnp9Vchr4oHDBo8SL61WoLJgEytn0ydjFt0Wf47yljeowNaKCkg9JpZs-fY94yQwzCrBSEr3wG2Z7hsBBgA1/s1600/996607_10151848401062856_1495591156_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="391" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoPdKQP8Kr-pQiCULhJhQBudWMuwWwk_IFQuO8CgMyS3o2eCs21cSlypHGPnp9Vchr4oHDBo8SL61WoLJgEytn0ydjFt0Wf47yljeowNaKCkg9JpZs-fY94yQwzCrBSEr3wG2Z7hsBBgA1/s1600/996607_10151848401062856_1495591156_n.jpg" width="400" /></a></div> I am use to doing a food prep every week. So this week was no different then most. I made some chicken, grass fed ground beef, sweet potatoes, asparagus, and brussel sprouts last evening. I also cut up some fresh fruit and veggies.... strawberries and peppers.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"> </div> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2ffl5qCWpqFnGSCGxYHUfA1z6YD1ZoPzktHf7pdzop30kDoj8sI4pGhOmGsEYPvKLa-LYGLIpSomRnPVehx8IAc-ts08iSZpHhuKhB1etT81xVeoG7Jm4fzZkRRy985pGJvT5VQa7oVMi/s1600/mealprepmonday.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Bikini comp prep, food prep, dreams, Beachbody coach, Bikini division, nurse, A Fit nurse, Alyssa Schomaker, home workouts" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2ffl5qCWpqFnGSCGxYHUfA1z6YD1ZoPzktHf7pdzop30kDoj8sI4pGhOmGsEYPvKLa-LYGLIpSomRnPVehx8IAc-ts08iSZpHhuKhB1etT81xVeoG7Jm4fzZkRRy985pGJvT5VQa7oVMi/s1600/mealprepmonday.jpg" title="" width="400" /></a></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> My trainer gave me the assignment this week to record what I eat and also to record my workouts. He wants to examine my normal routine... food choices, calories consumed, and what exercises I include in my training. I am using my fitness pal to track my food and bought a cute exercise diary to track my workouts. Next, week he will reevaluate my plan and we will start training together. I was playing around last night and had my husband take some before shots for me. I have some work to do but, I am determined to work hard and bring in my best package for the show.</div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVsmklhKEqQfjAPl02E5gzEk7d7AgXRWBgDKx_RW__qf3XU_wH4DtdNFOLHcG-N9G6_Czjch_sVIgSIKvxMhdBOG64H5sy-PnTzYrSiqFA6oLYjdfUAAQj8yjDUlV1pZI4XxUyZehY6Hl9/s1600/1557491_600638763341940_485101782_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Bikini comp prep, food prep, dreams, Beachbody coach, Bikini division, nurse, A Fit nurse, Alyssa Schomaker, home workouts" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVsmklhKEqQfjAPl02E5gzEk7d7AgXRWBgDKx_RW__qf3XU_wH4DtdNFOLHcG-N9G6_Czjch_sVIgSIKvxMhdBOG64H5sy-PnTzYrSiqFA6oLYjdfUAAQj8yjDUlV1pZI4XxUyZehY6Hl9/s1600/1557491_600638763341940_485101782_n.jpg" title="" width="400" /></a></div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> So here we go!!! I am very excited that I made the mental commitment to compete. Now, I just have to get registered for the show. I am doing the Jim Manions NPC Pittsburgh Championship. It is a pretty big show but, go big or go home right;) I plan on registering this week!!! EEEEEEKKKK!!<br /> This is all so real now!<br /> <br /> Lesson learned: A DREAM is just a DREAM... You must take physical and mental energy to make it REALITY!<br /> <br />

A fit nurse, Alyssa schomaker, beachbody coach, Bikini comp prep, Bikini division, dreams, food prep, home workouts, nurse

Bikini competition prep: Day one

I have been thinking of competing in a fitness show for three years now. One of those things that lingers in the back of my mind but, never ...