There are people all over that are searching for the perfect exercise program to help them lose weight and be healthier. What makes us choose a specific program or attend that exercise class? Why do we like specific trainers or coaches? Because finding an exercise you enjoy or a trainer that you connect with isn’t always easy, and when we do find what we seek we stick with it and tend to gravitate back towards what works.
Personally I love Beachbody. Shaun T if you want me to be more specific. I am not a Beachbody coach, however, I should become one because I promote their products so often. Beachbody and I have a history that dates back years.
I had both of my feet operated on at the same time and could not walk for 4 months. You should have seen me hobbling around with a stool to support me like a walker, and that was only after I spent the first 3 months crawling on my hands and knees every time I had to get out of bed. Needless to say I sat in bed for 4 months straight eating whatever I wanted. When I went back to the doctor and weighed myself I was astonished to see that I was 205 lbs. That was over a 35lb weight gain. I knew I had gained some weight but 35lbs? Sheesh!
My friend at the time was a Beachbody coach and had recently lost weight doing a program called Insanity. I signed up and ordered that program THE DAY the doctor said I could start walking again. Within that week I was opening my first Beachbody box and pressing play on my DVD player. I stood looking at the TV for the entire routine in awe. I watched that first workout like it was a movie I couldn’t get enough of. I knew deep down that I was never ever going to be able to complete that workout like those people but I was going to give it my best shot!
After the DVD was over I went to change my clothes. And pee… I’ve had 4 kids I need to pee before and during (sometimes twice) and after every workout. I went back into my living room and pressed play on what was the first of many Beachbody and Shaun T workouts. I had just started a journey in my life that was going to take me exactly where I wanted to be… fit and healthy.
I made it 6 minutes and had to stop and puke. Pausing the workout of course. I sat down and rested for about 20 minutes and got back up and pressed play to resume where I had left off. I was not stopping. I was determined to do this! I made it until the 20 minute mark and then decided that every day I would make it a little further. Push myself a little more. I’m only in a race with myself, no one else.
I got my family involved. My husband was doing every workout with me. My kids were happily trying new things with exercise and eating healthy. I had a great support system that I built myself. I knew I needed to stay on track and this was the way to do it! I had a workout partner, my husband, to motivate me and kids who were interested in participating and learning about how to be healthy. I surrounded myself with being healthy.
I got better and stronger. My push-ups went from falling on the ground to actual push-ups (I was so proud of myself). But I didn’t stop and that is the key. I was able to finally complete the first 10 minutes of Insanity without stopping, which is only the workout. I not only could complete them by the end of my first session but I could “keep up” with Shaun T. I loved the jumping jacks. I loved going faster and faster and faster. I would move so fast I outpaced my 14 year old daughter. I still could not complete the entire workout all the way though at the end of my first session though. So I started it again. I made myself complete the workout and the cool down every time on that second session of Insanity. It killed me and made me stronger all at once.
Shaun T was the magic man with the right words to help push me further and further each day. He is a great guy and I soon purchased Hip Hop Abs and combined that Shaun T Beachbody workout with my Insanity every day. I couldn’t get enough of Shaun T!!! He was inspiring me to be better and it was working! I ordered Shakeology and added that to my meal schedule even. YUM!
My body got stronger and more tone. I lost a lot of my baby belly and the weight came off. I went from 205 lbs to 153 lbs. I was happy and proud and I went shopping and bought tons of clothes. I started my third session of Insanity. Ready to take on the world.
Then my husband died.
I fell off course. I fell hard. I didn’t eat for about 2 months and then ate whatever I wanted for the next year and a half. I stopped exercising the day he died. I tried starting my Insanity again and again. I tried running. I tried working out with other people. I couldn’t get back in my groove and I was gaining weight. I hurt on the inside so bad and no one could see it. Not only had I lost someone who was my best friend but I had also started gaining back weight and I had worked so hard to keep it off.
So I kept eating. I kept not exercising. I simply stopped caring.
Then I met someone else. Well, I knew him previously and he helped me through my husband’s death. He helped my daughter through her father’s death. When we started a relationship I became ashamed of my body. I no longer liked what I saw in the mirror. I had gained 25 lbs. That was a LOT to me! I was scared to step on the scale and when it told me my new number I felt my stomach drop.
Okay. Alright! It’s time to deal, time to cope, time to be happy again. So here I am. Before you today.
I am tired of life getting in the way of what I want to do. I don’t have a lot of time in my schedule anymore to workout 3 hours. I can make the time but I have other things more pressing that I need to attend to. I followed my instincts back to Beachbody to search for a program that would fit in my schedule and was by my favorite coach Shaun T. I quickly came across T25 and ordered it a few weeks back. I have done a couple exercise routines and I like them. I like seeing Shaun T every day again. I like how my body hurts when I walk up the stairs. I am falling down on my push-ups, that is almost more painful to me than the weight gain. I will do a proper push-up again soon!!
I am going to get better. I will not stop. I will push myself. I will succeed. I will not give up hope that I can be healthy and happy all at the same time.
I don’t know how many times I ran across a pin on Pinterest and wondered if that was possible. Will that project turn out okay even with ME doing it? Let’s find out together if these projects can be done.
“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” ~Buddha
You know that your health is important, and that daily exercise can cut your risk of disease while dramatically increasing your energy. But how do you fit a workout into your busy schedule?
Are you too tired after a hard day of work to take advantage of a gym membership, or is your budget not able to accommodate the monthly charges? Thankfully, it’s possible to stay fit without missing a beat of your busy lifestyle.
What, you think I’m just some dumb blogger who doesn’t know what she’s talking about? NOPE. Not around here, y’all – this is the real deal. Here’s ME, on the left and ME on the right. Yeah. Let THAT soak in for a minute. 😉
Wanna know how I did this? Click the photo to be taken to the book on Amazon.com!
Feeling overwhelmed with your own weight loss efforts (or lack thereof)? Don’t – because you don’t have to – I already did it for you and figured out the whole deal – so instead, check out my book Project Blissful in which I detail how I went from a very unhealthy and unhappy size 24 to a much happier and healthier size 6. – and just FYI – while the book costs less than $3, I promise there’s nothing in it that requires you to buy a bunch of stuff – but there is every single secret that I used and learned while I lost more than 100 pounds, as you can see in the photo here.
Anyway, back to the topic at hand.
Who needs expensive, cumbersome exercise equipment or the daily commute to the gym, when you can get valuable, heart-pumping exercise almost anywhere?
Try these easy tips to get and stay fit around your home or workplace:
1. Take a walk. Walking is one of the most accessible forms of exercise. You can incorporate more steps into your day by simply walking around the block during lunchtime or taking the stairs instead of the elevator. Even if you exercise regularly at a gym, walking can supplement your routine for more energy and a leaner body.
Consider purchasing a pedometer that counts your steps. Wear it all day, and write down the number of steps you’ve taken at the end of the day. Each week, set a daily goal of steps and increase that goal each week. You’ll be surprised how your mind finds ways to get more steps into your daily routine.
2. Practice breathing exercises. As often as possible, focus on your breathing.
Learning to relax and slow down your breathing will do wonders for your physical and mental health. You’ll handle stress better and meet the challenges of your life with more effective responses when you learn to relax under pressure by focusing on your breathing.
You can focus on your breathing anywhere. When you’re stuck at a red light, use the time to relax, instead of getting frustrated at the delay. In between activities or duties at work, take a breathing break. And, when you start to feel stressed, take just a few seconds to breathe deeply and refocus on solutions.
Close your eyes (if you’re not driving, of course), and slowly inhale through your nose. Then exhale slowly through your mouth, pause, and repeat a few times. Place your hand on your stomach, covering your belly button. If you’re breathing correctly, your hand will slowly rise and fall.
3. Drink lots of water and eat nutritiously. Drink as much water as possible to keep your body well hydrated and functioning at peak efficiency. Think of the food you put into your body as fuel for your life, and choose to fuel your body with high-energy foods that keep you fit.
Eat as many fresh fruits and vegetables as possible. Fill your dinner plate with vegetables and a smaller portion of meat and carbohydrates. Eat fruits for an energy-producing alternative to candy bars or other sugary snacks.
4. Exercise intentionally for at least 10 minutes per day. You can exercise anywhere, without using special equipment. Examples of exercises you can do without a gym membership or expensive equipment are push-ups, skipping rope, stretches, and crunches. In as little as 10 minutes a day, you’ll notice a huge difference in how you look and feel.
5. Get plenty of rest. The amount of rest each person needs varies. The important thing is that you make it a priority to get to bed early enough that your body gets adequate rest. If you feel groggy every morning, consider going to bed earlier or finding a way to get in a short 15 to 30 minute power nap during the afternoon.
When you put these tips into practice, starting today, you’ll experience a greater sense of vitality and self-confidence. With these simple techniques, the only thing that stands between you and the new fit you is action!
Angela Atkinson is a certified trauma counselor and the author of more than 20 books on narcissism, narcissistic abuse recovery, and related topics. A recognized expert on narcissism and narcissistic personality disorder who has studied and written extensively on narcissistic personality disorder and narcissistic abuse in toxic relationships since 2006, she has a popular narcissistic abuse recovery YouTube channel. Atkinson was inspired to begin her work as a result of having survived toxic relationships of her own.
Atkinson offers trauma-informed narcissistic abuse recovery coaching and has certifications in trauma counseling, life coaching, level 2 therapeutic model, CBT coaching, integrative wellness coaching, and NLP. She is a certified trauma support coach and certified family trauma professional. She also has a professional PTSD counseling certification. Her mission is to help those who have experienced the emotional and mental devastation that comes with narcissistic abuse in these incredibly toxic relationships to (re)discover their true selves, stop the gaslighting and manipulation, and move forward into their genuine desires – into a life that is exactly what they choose for themselves.
Along with her solution-focused life coaching experience, Atkinson’s previous career in journalism and research helps her to offer both accurate and understandable information for survivors of abuse in a simple-to-understand way that helps to increase awareness in the narcissistic abuse recovery community. Atkinson founded QueenBeeing.com Narcissistic Abuse Recovery Support, the SPANily Narcissistic Abuse Recovery Support Groups and the Life Makeover Academy.
Ordinarily, if your alarm app tried to wake you up at 6 a.m. on a cold January morning to get you to go to the gym, you would probably think nothing of turning it off and going back to sleep. What if it was your personal trainer at the door ringing the bell, instead?
You would have no choice but to get up. A personal trainer visiting people at home could be the best way to stay with your fitness goals.
Even 10 years ago, believing that everyday people could afford a house call by a personal trainer would have been a stretch. The personal trainer business has changed now, though. To begin, there are more trainers looking for work now than there used to be. They have had to cut their prices to stay competitive. The troubled economy has something to do with it, too.
Personal trainers don’t have a bottomless supply of well-heeled clients anymore. They need to compromise and train ordinary people to get by.
Officially, house calls cost about $100 a session. Many clients, though, manage to easily work the price down to $75.
The economy is slow and it’s a buyer’s market. The smaller fees that house calling personal trainers charge isn’t as much of a sacrifice as it might appear, though. They do get to keep it all. If they offered their services at a gym, they would split their fees with the management.”
Like everything else, home personal training has both positives and negatives.
For clients receiving personal training at home, the experience can feel like telecommuting – you need to give up the lively environment of a fully equipped place for other benefits. When you call in a home personal trainer, you no longer get access to high-tech gym equipment, saunas or group exercise sessions.
People who love their home sessions, though, feel that it’s a fair trade-off. If a house-calling personal trainer can get them to stop making excuses, the arrangement can achieve more than the best high-tech gym.
For personal trainers in this business, visiting people at home is a step down. They need to carry heavy exercise equipment to people’s homes, make do with low-tech tools and help people work out in unglamorous environments – messy homes with pets and children running about.
People try all kinds of ways to make home personal training even more affordable.
Even $50 and $75 sessions can add up very quickly. Many people are able to afford home sessions because they don’t engage their trainers for long. People often consider in home personal training as a way to get fit for a wedding, an important party, an interview or the beach. They haggle, put a package deal together and pay for it in advance. You can get a weight loss plan together at $1200 for 25 sessions. Many people can afford this price level.
It’s possible to get this kind of training for half or quarter this sum, too. You just need to rope in a couple of friends with everyone chipping in to pay for the whole package.
One needs to consider the safety angle
Many home training businesses exist to help people find trainers. They have trouble, though, when male clients insist on being sent female trainers. Usually, such requests are turned down if the male client is home alone.
Well, we aren’t really talking about just roses and other flowers here. Gardening, in general, is said to give joy to people. In fact, according to a study conducted by City & Guilds, gardeners are among the happiest workers in the UK. And this is due to a variety of reasons.
The Act Itself
Among the biggest pleasures of gardening are the rewards of being one with nature. There’s the fun of merely being outdoors. And for many people, “getting down and dirty” is simply liberating; this means digging soil, cultivating plants, and dealing with insects. In addition, waiting for seedlings to sprout under the sun and seeing lovely blossoms surrounding garden sheds are pure bliss.
Studies Say So
Many studies have proven gardening to be an effective stress-buster to those who rely on it for work or simply as a hobby. Mycobacterium vaccae, a bacterium found in soil, has been found to stimulate the release of serotonin, a chemical that plays an important role in the regulation of mood. And it isn’t any wonder this chemical is called the “molecule of happiness” or “happiness drug.” Its presence or absence has a major impact on a person’s overall mental health and happiness.
Strong evidence shows that getting your hands dirty with soil in the garden can increase the serotonin levels in your brain. So, thanks to the bacteria present in your garden soil, getting dirty has never been this beneficial, even in a biological point of view.
Reaping What You’ve Sown
The reward of having flowers, fruits or vegetables right in your own backyard has also been shown to bring happiness to whoever planted them. According to research, a flush of dopamine is released in the reward center of the brain when gardeners “see” or “smell” the fruits of their labor after toiling in their backyards. Simply sniffing the flowers and fruits you’ve picked from your garden is a great therapy for individuals who aren’t exactly in a happy mood.
Aside from your emotions and your brain, your physique also benefits from gardening. 45 minutes of digging and planting in the backyard can burn as many calories as 30 minutes of joining an aerobics class.
Aside from working out your muscles, your skin, bones and immune system also benefit from the good dose of Vitamin D from the sun that helps prevent various diseases, such as multiple sclerosis and rheumatoid arthritis, among others.
Health and Wealth
In addition to the advantages mentioned above, growing your own garden, particularly an edible one, helps keep your finances in good condition. Growing your own fruits, vegetables, and herbs is more inexpensive and efficient.
So if you’re down in the dumps, don’t immediately reach for a bottle of beer, rant endlessly or take it out on your neighbor. Rather, head to your garden shed and grab your tools for an hour or so of gardening activity. It will stimulate the release of happy chemicals in your brain and will consequently improve your mood and make your day more worthwhile.
About the Author
Raquel Merc has mainly contributed about travel and lifestyle. But she’s also started writing a variety of articles on home management and parenting since becoming a mother in 2010. Among her recent works feature ideas and insights on food, home organisers, and garden sheds.
“Life loves to be taken by the lapel and told: ‘I’m with you kid. Let’s go.'” ~Maya Angelou
The days when children spent their free time running around outside, playing tag and hide and go seek have slowly been replaced by gaming systems, computers and television. Most parents would love it if their child asked permission to go outside to play before you ever had a chance to send them out. This is where just a little bit or work, along with help from a company that specializes in providing safe outdoor play areas for children, comes in handy.
Providing your children with a place to play, exercise and have fun will in turn produce a happier, healthier child. This may seem like a difficult task but, in reality, it is only as far as your own computer. Jungle gyms have been around for many years and they continue to provide a fun form of exercise that children never seem to get tired of.
Jungle gyms offer children an opportunity to create a world limited only by their own imaginations and with the proper resources, parents can add onto existing jungle gyms to build an entire playground. Getting children to set down the gaming controller to go outside and play can be as easy as that.
If you have older kids and a jungle gym just doesn’t excite them like it used to, then why not consider installing a basketball net? Basketball equipment in Toronto is readily available and can easily be installed. Turning this process into a family project is a fantastic way of getting your kids excited about the idea before it even becomes a reality and you might just be surprised as to how much easier it will be to get your older kids to go outside for some fresh air and exercise.
As you can imagine, the task of providing fun indoor or outdoor play areas will take some time to build but it will surely be time well spent. There is nothing more important than the health of our children and the outcome rests in our hands. The choices are simple. Take the easy route and let the televisions, computers, and gaming systems determine how our children spend their free time or take the route that will require a little bit of elbow grease that will bring about results that your family will benefit from forever. The choice is yours!.