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5 Ways to Lose Fat Without Surgeries

In some cases, weight control surgeries may be ideal. However, not everyone absolutely needs these procedures. What was first ideal to save a life has become more tied with vanity. There are many ways you can lose fat without checking yourself into the hospital. The best part is, many of these methods are not costly or difficult.

Eat in Moderation

One of the most obvious forms of losing fat is by eating in moderation. However, many people think that means going on a diet. In reality, you can still enjoy all the foods you love as long as you eat the correct portions. For example, most cans of soup are packaged for two servings, yet many people will eat the entire can in one sitting.

Monitor Your Snacking

Instead of eating a bag of cookies for a snack, turn more towards fruits. Not only will you get the natural sugars to satisfy your sweet tooth, but many of these can help fight a variety of illnesses including cancer and Alzheimer’s disease. This is especially true in most berries such as blueberries and strawberries. In fact, having a serving of dark chocolate can be more healthy as it provides a large amount of iron and less carbohydrates.

Natural Supplements

Dietary supplements can help burn away fat by using natural herbs and chemicals to enhance the body’s ability to burn it as energy. Companies such as Chemist Australia sell Fat Blaster products and the like which are made with a variety of these natural components. Many of these assist the body by using the fat that is stored while providing anti-oxidants and other benefits.

More Physical Activity

Physical activity is the cornerstone of reducing body mass. However, it doesn’t take a lot in order to make an impact on yourself. Walking to the corner store, vigorously cleaning house for 20 minutes a day and other movement beyond what you’re regularly accustomed can make a difference in weight loss. The more active you become, the quickly you can lose fat.

Online Competition

There are several websites available that are free to use that can help drive your need for healthier living. Some weight training sites provide points for exercises you do while comparing your score against others from around the world. This provides a layer of entertainment and getting the competitive juices flowing in order to surpass thousands of others.

Although getting lean may help your appearance, there are many reasons why you should take better care of your body. Not only will you look better, but you will feel better as well. Your physical and mental capacities are all controlled by your overall health. By putting more effort into improving yourself, it’s even possible to change your general moods throughout the day to live a happier life.

Extreme Weight Loss: The Real Facts on Fat Loss



Every year, millions of people struggle with weight loss effort. And, for some, the success doesn’t bring the kind of lasting happiness that they thought it would. Why not? Excess skin. You see, when you lose a massive amount of weight, there’s sometimes the issue of excess skin that’s left over after the weight loss. This is skin that’s had to accommodate the added fat mass which isn’t needed anymore. Sometimes, weight loss is an inner journey too.


Feel Accomplished For What You’ve Done


It’s easy to feel beaten up when you lose the weight you wanted to, and yet there’s still evidence of your obesity hanging around. It’s not uncommon for excess skin to appear around areas where you held the most weight. But, this skin normally doesn’t stick around. Your body will adjust and everything should shrink back into place.


In the meantime, you should be happy with your accomplishments. Many people who try to lose weight fail.


Stop Comparing Yourself To Others


One of the biggest mistakes people make is they compare themselves to other people. In a world that glorifies models and people with zero body fat, it’s easy to get caught up in a whirlwind of criticism and self-depreciation.


There’s always someone who is skinnier than you. There’s always someone prettier than you. But, weight loss isn’t about you meeting an external standard. It’s about losing body fat, reducing that ratio of fat to lean muscle tissue, and improving markers of health.


The goal, in other words, is to become healthier, not hit a specific number on a scale or match up to a T.V. star or model.


Get a Tummy Tuck


If excess skin is really bothering you, or if your doctor has told you that it’s unlikely that your skin will tighten, you could look into plastic surgery. “Tummy tucks” or any kind of surgery that removes excess skin will change your current appearance to something you may find more favorable or attractive.


Want to know what is possible? contains before and after photos of women just like you who have undergone surgery to alter their appearance. While not all women opt for skin removal after a consultation, many do, and the results are pretty impressive.


Surround Yourself with People Who Appreciate You


This is probably the best thing you can do, when it’s all said and done. Not everyone appreciates you for you. The people who knew you when you were overweight, and didn’t hold it against you, are your real friends.


Sometimes, we find new friends or we discover a new found attraction towards us after we lose a lot of weight. It’s not that these people are shallow. But, at the same time, they may not be interested in us as people but rather as status symbols or sex objects.


Surrounding yourself with people you know appreciate you builds a strong support network, and this is what really makes you happy.


Based in Pasadena, Dr. Kevin Ruhge serves patients from throughout southern California and the United States. A busy plastic surgeon, he likes to write about his experiences in order to help people live better lives. Look for his helpful articles on many lifestyle, health, wellness and medical websites.


Fitness Tips For The Holidays


Fitness Tips For The Holidays

The holidays are approaching quickly and many people don’t want to derail their fitness and progress over a few celebratory months. Although it may be tempting to cheat on your healthy eating and push aside your fitness, it’s important to stay on track. These fitness tips for the holidays will keep you going all year long and if you follow them closely, you’ll be able to keep celebrating your success instead of starting over at New Year’s!
1. Make time to work out, even if it’s at home.
Often times, people travel during the holidays and end up putting any and all exercise on the back burner, especially if they’re away from their gym. The good news is that in today’s age, there are so many resources right at our fingertips! Between YouTube video workouts, Netflix, or even just running outdoors, there is still plenty of ways to get a great workout in during the holidays! One of the best fitness tips for the holidays is to never stop exercising. Once you do, it’s extremely hard to get back into the habit!
2. It’s okay to splurge, but be realistic.
Of course there are tons of treats around the holidays, and it’s often tempting to gorge all season long. Eating right and staying away from them is one of the best fitness tips for the holidays you can follow! As much as exercise and the gym are great, 80 percent of being healthy is eating correctly. Keep in mind that it’s okay to have a treat here and there, but don’t overdo it, and realize that it might cost a little more in the gym!
3. Don’t be afraid to enjoy yourself!
Just as with eating treats in moderation, it’s okay to take rest days in moderation during a vacation as well! Try not to get too into the habit of taking time off from exercise but if you have big plans, maybe skip the workout that day. Especially for something like a trip to the zoo, since you’ll be walking and exercising a lot anyway!
4. No zero days.
No zero days is a great fitness tip any time of year but definitely one of the most helpful fitness tips for the holidays! Essentially, you want to make sure you are doing something beneficial for your health every day . Whether it’s a walk at the mall for Christmas shopping, avoiding a large section of holiday baked goods, or getting in a great workout, just make sure that every day you put in an effort!
5. Drink plenty of water!
Drinking water is a huge part of gealth, weight loss, and overall fitness. Again, this fitness tip applies to all year, but as far as fitness tips for the holidays, it definitely ranks in the top! Making sure you stay on top of hydration and water intake is a huge deal, especially because it can be tempting to drink other holiday beverages like egg nog, or alcohol. It’s totally okay to splurge on those things but keep in mind that water intake is the most important!
What is the hardest part about staying healthy through the holidays for you?

5 Easy Aqua Aerobics Routines To Stay Fit

One of the things I really like about water workouts is they don’t have to be really complicated. I don’t have to figure out that machine at the gym, or key in a program for the treadmill. It’s hard to pick favorites, but here are 5 great routines that I use to stay fit.

Aqua walking. This one is very simple, and it’s a great way to work out when it’s hot outside. I go to the community pool when the lap lanes are open, and begin moving up and down one. The water is around waist to chest deep, and I have to push and lean forward to work against the resistance of the water. If I’m in a mood for a little more effort, I escalate to aqua jogging. The difference is subtle, but it’s just about picking up the pace a little. I make sure to wear old tennis shoes to protect my feet, and keep a water bottle at the end of the lane to stay hydrated.

Here are some great resources with more information about water workouts and how to use them:

A group class. Sometimes I want to do my own workout, and at other times, I just want someone to tell me what to do. That’s when I just go to a group class. An instructor will lead the group through a set of exercises, and I get ideas for movements I want to try. I know I will get a well rounded workout that will tax my arms and legs, which will give me a great cardio component. People just love being in the water, so everyone in the group is very friendly and smiling. I’ve made some great connections this way, and get a solid workout every time.

Aqua tai chi. If I want a soothing way to relieve stress, I love tai chi in the water. The teacher leads us through a series of slow and gentle movements that feel like a slow motion ballet. We are reminded to concentrate on keeping our breathing in concert with the movements, and it’s easy to get caught up in the quiet, hearing only the soothing gentle lapping of the water. I leave more calm and balanced, and ready to face the rest of my day.

Treading water. When an instructor in a group class mentioned this, I was puzzled at first. I hadn’t treaded water since swim lessons when I was a kid. She said it was a great cardio exercise, and would give us a great workout. I swim out to the deep end, and just begin to tread water with my arms and legs in a gentle motion. I’ll feel the exertion in my arms and legs after a short time. I’ll go to the shallow end to catch my breath, then and do it again. If I can tread water three times, I know I’ll have gotten a great cardio workout.

Cardio ab work. I freely admit I’m not a fan of crunches. But I know building the core is important, so I do it in the water. I fold a towel lengthwise and place it on the side of the pool. I back up and put my arms on it. Then I begin to pull my legs up to my chest, and let them back down. For more effort, I keep my legs straight and bring them up to where they are straight out in front of me. After a serious session of water crunches, I sure feel it the next day, but know I’ve done my part to build my core.

I smile after a water workout, because I’m staying fit, but in a very pleasant way.

Kaitlin Kaitlin Gardner started An Apple Per Day to explore her passion for a green living lifestyle, and healthy family living. She and her husband have just moved to rural Pennsylvania, where they enjoy exploring the countryside to discover interesting and out of the way places. She is also learning how to paint watercolors.


5 Things You Need To Know About Green Smoothies

Green Smoothies

Hello there soon-to-be smoothie lover!

Freshly pressed and blended or bottled, smoothies are red hot. You may have seen photos of celebs spotted after their sweat sesh in the gym holding a mason jar filled with green smoothie or your co-worker downing a glass and wondering why would any one drink that—ugh, greens. The “healthy eating” craze just got crazier!

But, can you blame them? With health issues such as cardiovascular diseases, cancer, and other chronic conditions on the rise, it seems like people will do just about anything for their health to be in tip-top condition.

We’ve all heard it, “what you don’t know won’t hurt you”, right? Wrong! There is no perfect diet for everyone but there are a lot of wrong ones—and you’ve got to know which is which.

In the crowded sea of fad diets and healthy eating tips and tricks, green smoothies are among some of the most popular must-eat/must-drink nutritional powerhouses on the market. Some people even go an extra mile and make their own from fresh fruits and veggies. Of course, eating a variety of foods is still one of the most important factors to consider for a nutritionally-balanced diet but with the right ingredients, these blended greens can surely put up a good fight for the “healthiest of them all” title that all these healthy eating regimes seem to compete for.

Smoothies vs. Shakes

So what are smoothies, really? And how are they different from shakes? Why can’t we just call them green shakes instead of green smoothies?

A smoothie is typically made with fruit—frozen fruit, fresh fruits, fruit juice, etc. It’s not a dairy affair but more of a fruit party, actually. While shakes, on the other hand, is a dairy-based treat usually made of milk, ice cream or both. The thickness of a smoothie or a milkshake does not change the name of the drink. As long as you can suck it up with a straw, it’s either a smoothie or a shake. When you start to need a spoon, then it becomes an ice cream or a sorbet.

What comes first to your mind when you hear the word vegetable? You probably pictured a green vegetable—a broccoli, maybe?

Even though there are other vegetables that are not green in color you probably thought of a green veggie. It may be because the color green somehow signifies good health. See that health bar when you play a video game? It’s green when your character is still “healthy” or alive. You get the point.

Now that makes sense! Since smoothies are typically made using fruits, green smoothies are “green” smoothies because they are mostly made of veggies—the green ones, usually.

But, why not call them veggie smoothies instead?

Sure, you can call it veggie smoothie or vegetable smoothie or whatever floats your boat (really), but for some reason “green smoothie” fits right. Its simplicity is quite catchy, don’t you think?

Health Benefits

A lot of people are going on a green smoothie rampage in hopes of keeping the doctor away and the stubborn weight gain at bay—two things that are almost impossible not to happen in a typical sugar- and salt-laden diet that most people have.

But why smoothies? Why not eat real vegetables?

Eating fresh vegetables instead of blended ones sounds ideal. But in this fast-paced life filled with deadlines and demands, convenience is everything. Not everyone has the time to eat home-cooked meals, let alone sit down and eat 3 servings of vegetables every day. And when you’re trying to be a “responsible” adult—taking care of your health by avoiding fast foods and opting for healthy food choices, you try (force yourself) to do the right thing: you eat vegetables.

World Health Organization (WHO)/ Food and Agriculture Organization of the United Nations (FAO) recommends a minimum of 400 grams of fruit and vegetables per day to prevent several micronutrient deficiencies and chronic diseases.

400 grams, wow!

If you’re not really a veggie fan then that may sound a lot. How do you include them in your diet—without choking? Enter green smoothies. A smoothie is probably the ultimate convenience food. You don’t even have to chew it. Still not convinced green smoothies are worth a try? Here are some more reasons why you should be on your way to buying a blender right now:

  1. You can up your fruit and vegetable consumption

According to the World Health Organization (WHO), approximately 16 million (1.0%) disability adjusted life years or DALYS (measure of the potential life lost due to premature mortality and the years of productive life lost due to disability) and 1.7 million (2.8%) of deaths worldwide are attributed to low fruit and vegetable intake.  It is also accounted for around 14% of gastrointestinal cancer deaths, 11% of ischemic heart disease deaths, and about 9% of deaths due to stroke globally.

When it comes to numbers (and not just numbers, I mean numbers pertaining to diseases and even deaths—yikes!) from a reputable source it’s really convincing to do what you’ve got to do in order not to, you know, contribute to these numbers. Green smoothies promise weight loss and loads of nutrients all in a single, gulpable serving. Drinking them makes it easier to get more fruits and vegetable into your diet, or that of your family.

  1. Green smoothie makes a good post-workout meal

Blending breaks down the hard-to-digest plant cell walls and improves their digestibility, allowing your body to absorb the nutrients in your smoothie more easily. This is one of the reasons why a smoothie makes a perfect post-workout meal.

Your body uses stored energy in your muscles to power through your workout. It’s very important that you replenish the nutrients lost during your sweat sesh to maximize its health benefits. It is recommended to get a combination of carbohydrates and protein immediately into your body as this gives your muscles the ability to replenish glycogen (the stored energy you used) and allows them to rebuild and repair as they recover.

Smoothies are rehydrating and loaded with nutrients that can be easily absorbed by your body. Not to mention, they are refreshing, too!

  1. You get more fiber

Dietary fiber, also known as roughage, includes all parts of plant foods that your body can’t digest or absorb.

It is food mainly in fruits, vegetables, legumes and whole grains and is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits such as reducing your risk of diabetes and heart disease and lowering your cholesterol and sugar levels. It also aids in weight loss. Eating fiber-rich foods can make a meal feel larger so you stay “feeling full” for a longer period of time.

  1. No need to add the big “C” in your already complicated life

According to the World Health Organization (WHO), cancer is one of the leading causes of death worldwide, accounting for 8.2 million deaths in 2012. Annual cancer cases are expected to rise from 14 million in 2012 to 22 million within the next two decades.

How not to add to these numbers?


Antioxidants are substances that may protect your cells against cancer-causing free radicals. In general, fruits and vegetables are chock-full of nutrients and antioxidants that are essential for optimum health, but not all foods are created equal. Some fruits and vegetables stand out in terms of antioxidant concentration as well as antioxidant capacity per serving size more than others. Among other fruits, cranberries, blueberries, and blackberries ranked highest while beans, artichokes, and Russet potatoes top other vegetables.

  1. You can lose weight

How do you distinguish a fad diet from a diet that really works? Well, a lot of fad diets and weight loss programs promise rapid weight loss—which can be great, only if they don’t leave you starving and depressed. Weight loss is a journey. You didn’t pack on those extra pounds overnight so don’t expect that you’ll shed them off quickly.

Permanent weight loss can be dragging but what makes it worth the wait is the fact that it is permanent.  Fad diets claim that they know a “shortcut” to weight loss. The truth is: there are no shortcuts. The shortcut they will share with you often leads to starvation. Yes, you will lose weight and yes, it will be fast, but pretty soon the weight you lost will catch up and you will find yourself back to square one. You don’t want that. No one wants that.

Green smoothies are mostly made of vegetables. And we all know that vegetables are one of your weight loss BFFs. With the right combination of ingredients, green smoothies may be the key to having the hot bod you’ve always wanted.

DIY Green Smoothies

Are you ready to make your way to rich green smoothie goodness?

What blender to use

What you’ll need is a blender and a little amount of patience. If you’re a grab-and-go type of eater—oftentimes falling into takeaway traps and wants to take baby steps towards healthy eating, making smoothies is a good start.  It should take about 5 minutes to prepare. So try to sit back and relax while you let your blender do the job.

If you’re always on the run but doesn’t want to buy bottled smoothies, you may want to buy a blender that blends fast so you won’t feel as if making smoothies robs you off of your precious time. But this kind of blender is a bit pricey. In making smoothies, it doesn’t really matter what kind of blender you use as long as it serves its purpose. A blender that effectively blends your green smoothie ingredients is a good blender.


The ingredients that you will use in making your own smoothies are pretty obvious. Fruits and vegetables are must-haves in your smoothie business. Some of the green smoothie essentials that you need are kale, spinach, romaine, collards, non-fat milk, coconut milk, coconut water, almond milk, banana, mango, berries, apple, grapes, and avocado.

You can add other fruits and vegetables, too! No doubt they are chock-full of nutrients so don’t be scared. Experiment all you want! The smoothie that you make is only as effective as the ingredients you use. Substitution is the key. Do not be afraid to try new things.

Yes, it can taste terrible. But, hey at least you can learn something from it. After all, a mistake is only a mistake if you don’t learn anything from it. Most of the oh-so-good smoothie recipes you see on the Internet stem from brave attempts of making different fruit and vegetable combinations work. You bet most of them taste beyond terrible, but a little tweak on the ingredients can make a big difference.

Start blending!

You may think that making a smoothie is as simple as putting all the ingredients in your blender. You’re right! It’s as simple as that! But if you want to get the best out of your nutrient-packed smoothies (of course you do!), you may want to consider doing them the proper way.

Start by blending 2 cups of leafy greens and 2 cups of liquid base together. If you’re trying to lose weight, you may want to use non-fat milk as your liquid base instead of coconut milk. Or better yet, use water. But the good thing about using milk is that it adds to the creaminess of your smoothie, making slurping a little bit more fun. It can also hide the distinct “green taste” of veggies. It really works wonders!

Next, add 3 cups of ripe fruit and blend again until the texture of your smoothie is well, smooth. And voila! Enjoy your smoothie!

Life is about making choices—choices that make you happy. Making smoothies is pretty much the same. In the end, what will be most effective is a diet you enjoy!


World Health Organization (WHO)

Promoting fruit and vegetable consumption around the world


American Heart Association (AHA)


Tell me more about your experiences with smoothies in the comments section below!

Author Bio :

Leanne Thompson is an author and a blogger who has contributed to some of the most well-known Health, Fitness and Nutrition blogs. She has struggled with her weight in her teenage years, which has driven her to undertake a Bachelors of Nutrition degree in the renowned Iowa State University, mostly to study the needs of a human body and how to make the most out of her life. She has made it her life goal to spread awareness about the importance of healthy weight loss and the well-being of people she has contact with. Visit her nutrition & health blog to find out more information!

Soccer training gets you fit .. really fit!



There’s no doubt about it – if you train properly to play soccer, you will get fit. What’s more – you’ll get fit in great all-round way. But don’t worry – you don’t need to kick a ball!


Soccer is the world’s most popular sport by quite a distance – and it’s getting ever more popular in the US. But whether you’re interested in the actual game or not – the fitness training specifically for soccer really pays off.


However – if you can get at least a little interested in the sport, this will help you stay interested in the fitness side of things and you may even find yourself yearning to kick a ball or two for real.


In the rest of the world, soccer is, of course, “football”, and if you’re into football betting on the big games – this can really help stimulate your interest in a game in which you might not otherwise be interested.


Otherwise, simply watch a few games, then just think for yourself how fit the players need to be and in what ways.


In particular, modern soccer demands a specific type of cardio-vascular fitness, as well as strength and flexibility. In today’s game, a player can run up to eight miles during a 90 minute game – and a lot of that running will be in bursts of fastest-possible sprinting.


This places very big demands on the players’ bodies and they have to train accordingly. There is a huge emphasis on running, obviously, both long-term slower paced training and short burst work.


Soccer training must always incorporate a lot of interval training into its program, involving both high and low intensities of activity. So when training, jog at low speeds over long distances – but punctuate that roadwork with short sharp bursts of around 50 yards or so as often as you can manage it.


Similarly, do a lot of core strength work. This means hitting the gym to do high reps, with lots of control. But don’t overdo the machine work. Instead, concentrate on non-weight exercises. Your overall strength-training program should also include movements including step-ups, pushups, lunges, squats, dips and chin-ups. It should also balance strengths in opposing muscle groups.


Most of the exercises you do ought to be ground-based. These use your own bodyweight and/or free weights for resistance, and they ought to involve the movement of the entire body.


Overall – try to train all your major muscles with particular emphasis on your lower body and your core strength.


As long as this is the basis of your soccer training program – then design your own based on the kind of soccer fitness program you can find online. Do this and take in a few games on TV or for real, and you may even find you want to have a go for real with a large round ball – and that really will get you fitter than you ever thought possible!


Time for a Roll in the Hay

Time for a Roll in the Hay, or sex as most of us call it.   Did you know that sex is good for your health?   I am sure you have probably heard that a time or two, from your partner as they are being funny and trying to get you in the mood.  LOL!   Well, it is true.  Take a look at this great infographic that was shared with me from . After you read it, maybe you should grab your partner and go have a roll in the hay ;)

Workout Gear: Necessary Investment or the Fashion Industry Trying to Make a Buck?


Workout Gear: Necessary Investment or the Fashion Industry Trying to Make a Buck?

These days it seems like you need a specific coordinated outfit for each individual type of exercise you plan to do; God forbid you wear your yoga pants on a jog or your football jersey to the gym!

The truth is that there is some gear that has been invented for very specific and workout-helpful purposes. For example, you shouldn’t wear the shoes you wear during a race around a track while jogging on a treadmill (or jogging anywhere, really). So that made us wonder: what, exactly, do you actually need to wear when you are working out?

The Right Shoes

While we want you to read the rest of the article we’d be remiss if we didn’t point out that you can wear just about whatever clothing you like while you work out and you’ll probably be fine. Your feet, though, are another matter entirely. It is incredibly important that you have the right shoes for the type of workout you’re going to do. The reason you shouldn’t wear track shoes on a treadmill (or a sidewalk, for that matter) is that they are light weight and don’t offer a ton of support.

Furthermore, they are equipped with spikes that are meant to dig into a track and give you traction while you sprint. Those same spikes force your foot to bend upward slightly when you wear track shoes on non-track surfaces and could cause damage if worn for long periods of time.

Compression Wear

Compression clothing has long been used to help people heal after illness or injury and to prevent problems like improving blood circulation and preventing blood clots during long trips (like a cross country flight where you might not be able to get up and walk around a lot). Compression clothing is created to have some give (to accommodate swelling) while also maintaining its shape and structure. Some people have sworn that it helps improve their performance and speeds up the muscle toning process.

Where compression gear can be really helpful is after a workout. Specifically crafted athletic compression gear from companies like Therafirm is great for marathons or lengthy training sessions because it helps keep blood circulating and alleviates the pressure that builds up and causes swelling.

Comfort, Health and Safety

Beyond shoes and compression, what you wear is largely up to you. You can wear that ratty old cotton t-shirt and pair of shorts to the gym if you want. What would be more helpful, though, is choosing at least a couple of things that are built specifically for exercising. Here’s why:

Clothing meant for sports and exercise is usually built from materials designed to wick moisture (aka sweat) away from your skin instead of simply absorbing it into itself. Cotton is very absorbent but leaves you with a wet shirt hanging all over you. It also allows moisture to pool in inconvenient places. Those pools can lead to problems like fungal infections (think athlete’s foot where you really don’t want it) and staph infections. Yuck!

Clothing built for sports and working out is usually built to fit snugly against your body while still allowing you to move. You might feel self-conscious at first (it puts most of your shape on display, which can be uncomfortable) but you’ll feel more self-conscious when you accidentally trip over your those loose and flappy legs of your sweatpants or accidentally punch yourself because your arm got tangled in the loose and flapping hem of your t-shirt.

So: make sure your feet and muscles are supported, that you can move and that you keep moisture from pooling in inconvenient places. Beyond that, it’s up to you!


You CAN Workout Every Day

Think you can’t fit a workout in today?  Think you are just to busy, don’t have any free time, or just not sure when or what to do?  Check out some of these fun, quick, easy, and effective ways to get a workout in any day of the week no matter what you are doing or where you are.  I totally understand not having time to hit the gym every day.  Sometimes it’s hard to find that 1 hour time slot to commit to a gym or fitness class.  But, there are so many things a person can do every day to just squeeze in that little workout every day.
A great list of things compiled by me and Theresa Roemer

1.      Sit up straight at your desk engaging your core muscles.  If your upper and lower abs are working, its like doing light crunches as opposed to sitting hunched over, which means no muscles are engaged and they are literally like Jello. 

2.      While up and straight, squeeze your glute muscles, pulsing up and down in your seat.  These are mini-squats in your chair.  Do three reps of ten each, you should feel the burn. 

3.      Alternate your glutes queeze, one side and then the next, rapid-fire for two minutes straight.

4.      Work your calve muscles by toggling your back and forth (up on your toes and then in a flex), in sync.  Put emphasis on the stretch forward and back, feel the muscles on the backs of your legs push and pull.  Do three reps of ten.

5.      If you have a chair with arms, lift your body up doing arm push-ups and hold your body weight up just two inches from the chair for 10-20 seconds before releasing.  You can also pulse in place doing three reps of ten.  This is great for the lateral muscles in your arms. 

6.      Leave your desk and go for a brisk 10-minute walk anywhere you feel comfortable.  This could be up and down a set of stairs in your building, or around the block.  As long as the walk is brisk and your heart rate goes up, you’ve achieved the goal. 

7.      If you have an office or can hop in to a private conference room, just 60 seconds of jumping jacks will do wonders for your heart and brain. 

8.      If you have a private space, do 5-10 pushups, or hold a plank for 10-20 seconds.  This will strengthen your core and improve your overall strength, while also speed up your heart rate.

9.      Stand about three feet from a wall, facing the wall, and place your hands on the wall shoulder width apart, chest high.  Lean forward and do push-ups off the wall, three reps of ten.

10.     If you are going somewhere and need to park, park far away and walk.   Just the extra walking to and from the entrance of the store will give you those few extra steps a day to help with your cardio.

11.     Do squats while you brush your teeth.  Might sound funny, but I do it every morning.  I have an electric toothbrush and get in 60 squats in, every morning and night.

12.    Take the dogs for a walk.  Kill 2 birds with one stone (as they say).   Exercise for you and your dog is a win win.  You most likely have to take the dog for a walk so they can go potty, right.. so why not get exercise for you both.

13.    Do counter push ups when cooking.  I do this all the time.  It is easy, like doing a pushup against a wall, but using a counter.

14.    Play with your kids.  A good session of playing catch, Frisbee, tag, hula hoop, or any other fun activity.

15.    Whatever you do, make it count and enjoy it.   Life is to short, and your health is too important.

Do any one of the above, or a combination of any of them each day and you will notice a difference in your attitude, performance, and overall strength.

Yoga For Beginners

yoga Copyright: andresr / 123RF Stock Photo

Yoga for Beginners ~ What to know

Have you tried yoga?  Do you do it at home in the comfort of your living room or do you do it at a local gym or community center with others.  Regardless of if you do it, or where you do it, these are some great tips to help you with your decision on how and where to try yoga.  Kendal Perez has covered every angle, I hope you enjoy her tips as much as I do.

1. Research Studios & Classes
Learn about the opportunities for yoga in your area. In addition to studios, check out gyms, wellness centers and community recreational facilities for classes. Even if your town doesn’t have a designated yoga studio, your local fitness club or rec center likely offers a class or two.

2. Get Free or Discounted Newbie Passes
Most yoga studios offer a free introductory yoga class, week of classes or deeply-discounted rates so you can test their facility and instructors. Take advantage of this by visiting as many studios in your area as possible for free or cheap. It’s a great way to learn about the different styles and teachers without busting your budget!

3. Read Up on the Styles
People do yoga for a variety of reasons, so determine your goals and find a style that helps you achieve them. If you sit behind a desk for a living and want to sweat, consider a Power or Vinyasa class. Gentle or Yin yoga classes are great if your day job leaves you stressed and out of breath. For more information on yoga styles, check out this article from Gaiam.

4. Talk to Instructors
Let teachers know you’re a newbie and ask if they offer variations for beginners. Most do, but some classes are targeted specifically at intermediate or advanced practitioners, and instructors can point you to a more appropriate class or style of yoga for your needs. Know that teachers are the key to a yoga class — once you find one you like, you’ll feel more motivated to practice consistently.

5. Try At-Home Practices
I got my start with yoga using a “Yoga for Dummies” DVD. It may sound silly but I found it hugely helpful when I stepped onto my mat for the first time in a studio setting. The instructor calls out postures like “Mountain Pose,” “Warrior Two,” “Downward-Facing Dog” and the like, and knowing what these look like ahead of time made me feel better prepared.

6. Check Online
These days, online yoga videos are prolific at sites like and The site also offers free videos based on practices designed for their monthly magazine subscribers. Even YouTube offers some video tutorials, but be careful not to make this your exclusive method of practice. Going to a studio will help you better learn and internalize the right form for postures so you stay safe and avoid injury.

7. Go Basic for Gear
Lululemon dominates the yogascape in many studios across the country. Their pieces are cute but hard on the budget, and definitely not a necessary investment for beginners! As a frugal shopper, I use the Coupon Sherpa coupon app to save on yoga gear from Sports Authority, or hit up TJMaxx and Marshall’s for discounts on brands like Nike, Under Armour and New Balance.

8. Accessorize for Comfort
Most studios have props for student use, including blocks, straps and blankets. Take advantage of these items to help strengthen your practice or make challenging postures easier. For example, using a block during Half-Moon pose can help you balance better and focus on extending your lifted leg. Similarly, a strap can help you deepen the stretch in a Seated Forward Bend when you wrap it around your feet.

9. Don’t Skip the Variation
Teachers speak often about listening to your body and leaving the ego off the mat. This can be tough for competitive types, but beginners should definitely heed this advice. Variations are instrumental in creating a strong foundation for your practice, so drop that knee or use your strap as needed. Achieving the peak posture will feel all the sweeter and far more stable if you’re confident in the foundational steps.


Disclosure ~  I was given the ok to post these great tips from Kendal Perez for my awesome followers to enjoy.