Tag Archives: yoga

Fun Summer Activities, Like Make Believe

Fun Summer Activities

Summer means as parents, you might be trying to fill your kids’ days with something more substantial than TV. Give these fun summer activities a try.

Get the whole family moving and take your dog to a park. Just check the pavement first. If it’s too hot to keep your hand on for 7 seconds, it’s too hot for your pup.

Struggle GIF - Find & Share on GIPHY

 

Do you need a moment to breathe? Try these kid-friendly yoga moves and do it together.

Yoga for All Ages

 

Hit the road for a classic summer road trip, just make sure your kids’ car seats are in safely. Road trips are a great time to introduce your kids to new music or audiobooks and see new places.

Summer Road Trip

 

Make learning or getting active fun for your kids. Do they hate reading? Give graphic novels or comics a try. Do they love video games? Try these active Wii games.

Get Active with Video Games

 

Museums, aquariums, and zoos are a great way to make learning fun, and hands-on children’s museums are more available than ever. Find one now.

Learning Made Fun

 

Never underestimate the power of make-believe and dress-up, which let your kids explore complex subjects and build creativity.

Make nighttime summer memories that will last a lifetime with stargazing. Keep an eye out for special events like meteor showers or learn some constellations (there are some handy apps for that), grab some blankets and hot cocoa, and head to the country.

Stargazing Adventure

SaveSaveSave
Beat Stress Tips

Tips to Beat Stress

It was Everybody Deserves a Massage Week, so we helped you take a minute for yourself each day with these tips to beat stress.

If you’ve never had a massage, they’re a great way to relax, relieve muscle tension, and help your immune and digestive systems.

Massage Away Stress

 

Grab some gum. It’s been shown to relieve anxiety and stress and improve alertness while multitasking.

Fighting Strss with Gum

 

Watch a viral video, comedy special, or your favorite rom-com. Laughter can lower stress hormones, reduce inflammation in the arteries, and increase good cholesterol.

Laughter for Your Stress

 

Unplug from your technology, turn off your phone, and shut off the news. Taking a break can genuinely help you beat stress.

Eat a square of chocolate, suck on a peppermint, or sip on hot chocolate. Sweets can stem the production of the stress hormone.

A Dose of Sweetness

 

Try a stress-relieving yoga routine. It’s great exercise, and you’ll feel refreshed and calm afterward.

Stress-Fighting Yoga

 

Learn to knit, cross-stitch, or sew. Repetitive motions have been shown to help sooth anxiety.

Knit Your Way to Peace

SaveSave
National Anti-Boredom Month Activities

National Anti-Boredom Month Activities

It’s National Anti-Boredom Month, and it’s important to beat boredom in more ways than just bingeing Netflix, no matter your age. Give these National Anti-Boredom Month activities a try.

Try a new and adventurous activity, like kickboxing, indoor rock climbing, or yoga, or just find a great hiking spot.

Reaching New Heights

 

Got bored kids this summer? Try a campout in the backyard or build an awesome indoor fort with them for a change of pace.

Campout at Home

 

Create a dream and goal board, which can help you identify things to work toward in your personal or professional life.

Dream Smart

 

Explore your community. Find a place to volunteer, visit a local farmers market, and check out a local calendar for festivals and events.

Learn something new to beat boredom. Pick up a new skill for your career, teach yourself to knit or paint, or start a garden.

Growing a New Skill

 

Get creative! Find crafts and activities for you or the whole family, like scrapbooking, sewing, or woodworking.

Creative Creation

 

If TV or movies are your favorite hobbies, do an exercise each commercial break or make a game out of it. Try doing something like 10 crunches each time a character says their catchphrase.

Active in Front of the TV

Save
Play for National Parks and Rec Month

National Parks and Rec Month

July is National Parks and Rec Month, and you should take advantage of your community’s parks and activities to get active!

Visit your local pool to cool off and get moving with classes like water aerobics and swim lessons, or at some, you can even join night swims or walk against a lazy river.

Water Workout

 

Stay fit as you get older with walks, exercise classes, and activities from your local park district.

Active as You Age

 

Camps and day camps from your park district can be the perfect summer activity for your kids.

Camp Fun

 

However you want to move, from kickboxing and  yoga to line dancing, your park district has the class for you.

Work Out Your Way

 

Be prepared to save a life with CPR classes from your local park district or hospital.

Save Lives with CPR

 

Find fun, safe events and classes for your teens on things like babysitting.

Safe Teens

 

If you or your kids love to compete, join a team to get active.

Compete Your Way to Fitness

Save

Save

Save

Fighting for Fitness with Exercise

My Healthy Journey: Time to Sweat

I’ve changed my diet, organized my life, and made healthier choices, so the last and biggest thing on the list is exercise.

I don’t like to exercise, as I think a lot of us don’t. I’m competitive, so I liked playing sports as a kid, but as an adult, exercising by myself is boring and hard work. If I had a gym membership and could read on a treadmill, it might be different. But as it is, it’s hard to make myself do it.

But if I can (for the most part) give up candy, completely abandon soda, and stop drinking coffee for a month, I can handle anything!

I started by doing a muscle-strengthening yoga routine every day, which was a great way to start for me. It wasn’t too intense, it was calming, and it really helped me regain some flexibility and balance I’d lost over the years.

Now, I’ve been doing P90X. I don’t know if you’ve heard of it, but it used to have infomercials on TV, which automatically makes me suspicious. But I actually know a number of people who have done it, and my goal is less to get a killer six-pack and more to get in better shape, so I don’t really need it to live up to all its TV promises.

I borrowed the DVDs from a friend, so I didn’t spend all of the money they’re talking about. I’m also not following all of their meal plans or the exact exercise plan. Each day you’re supposed to do a different workout for a different part of your body, and they’re each about an hour and a half long with warmups and cool downs.

I usually can’t make it through the whole thing yet; they’re really difficult! I also do them more like every other day because I’m so sore the day after. They make you pour sweat, and they make you want to lie on the ground in your own sweat puddle to catch your breath.

But I can already see some improvements! And that’s really satisfying. Am I out running yet? No (it’s been so rainy!). But I am getting cardio and strengthening done, in my own bedroom no less.

Plus, I’ve found some new interests by doing them. For instance, there’s a kickboxing workout that I love, so maybe in the future, I might try kickboxing classes!

Do I think I’ll stick with this level of workout forever? Definitely no! Eventually, I’d like to mix things like this up with other activities, like yoga, runs, and more simple workouts. Once it’s a habit, it will really be more about doing something every day.

It’s all about finding the things that will keep you interested, engaged, and MOVING.

There are so many reasons (and studies on) why you should  exercise. Mayo Clinic breaks it down perfectly: Exercise controls weight, fights health conditions and diseases, improves your mood, boosts your energy, and helps you sleep.

And Rally, our wellness tool, knows how important it is, too. It has tons of great missions to get you moving, like exercise 30 minutes every day, work up a sweat 3x a week, swim 30 minutes, and work your core, as well as weightlifting and walking missions.

So to help you get on a great fitness track that will entertain you and doesn’t require an expensive package, I’ve rounded up some activities for you to try for some of these missions.

Exercise 30 Minutes Every Day

43 Workouts That Allow You to Watch An Ungodly Amount of Television
100 No-Equipment Workouts

Work Up a Sweat 3x a Week

PopSugar Workout Music
Top 100 Running Songs

Run 30 Minutes

7 Easy Ways to Become a Runner
Beginner’s Running Guide
3 Methods to Run Faster

Swim 30 Minutes

The Ultimate Pool Workout
6 Tips to Improve Your Swimming Right Now
Make A Splash Infographic

Swimming's Benefits Infographic
Image via MyMedicalForum

Work Your Core

10-Minute Core-Blasting Pilates Workout

Quick Workout for a Powerful Core
Image via Buzzfeed’s 9 Quick Total Body Workouts

Save

Perfect Flexible Poise

My Healthy Journey: Flexible Living

As I told you last week, I’ve been making some radical changes, trying to be more flexible in many areas of my life.

I’ve eliminated soda, coffee, alcohol, and pretty much all processed foods. (I don’t think the coffee is going to be a permanent change after this month. I’m warning you now.)

I’ve also changed my diet in pretty big ways.

But that’s not all! I’m not participating in any challenges from work, but I’m still working out every day. That’s right everyone! I haven’t been this active for 10 years! So the truth is, even if it’s been a decade, there are ways to start getting active.

That’s not to say I started running 5 miles every morning. I’ve actually started doing yoga in the comfort of my own home. The gradual build is important to me.

I know I’m not the only one in the world who doesn’t want to put her struggle on display, but there are ways to start without witnesses.

Choosing Flexible Workouts

Rally, our wellness tool, has missions that can help you ease into fitness for when you’re not ready for a gym full of people quite yet. And increasing your flexibility and endurance is a great way to do that.

Whether it’s meditating for 20 minutes every day, stretching every day, dancing anytime, or going to yoga class every week, there is a mission to help you build to your goals. I’ve been wanting to do yoga for years, so this build has been a no-brainer for me.

Now, I have to admit, I’m not ready to go to yoga class once a week. I don’t know if you’ve ever seen a yoga class (even just in movies), but the teacher tends to walk around and correct everyone’s form.

And while I would love to have perfect form eventually, there was just NO WAY I could’ve done some of the things I’m already doing on that first day. Let alone hold them for 5 breaths.

So what I’ve done is pick out a simple 10-minute routine (although it takes me more than 20 to work both sides) designed for something that’s a priority for me, building muscle tone.

And I know there are some poses in it that I simply couldn’t do on the first day, like this craziness:

Garland Pose

Or this killer:

Four-Limbed Staff Pose
Images from Shape

But 2 weeks later, I’m doing them. (Although I’m sure my version of that top one still isn’t quite perfect yet.) And each day, they get a little bit easier, and I hold them for a little bit longer. And as soon as I lose the burn from this routine, I can upgrade to something new and different.

I’m still working on mixing more things into my daily routine (mostly ab workouts at this point and hope to move on to cardio soon), but I can already feel the difference in my arms, legs, and most noticeably, my flexibility.

Here are some resources to help you follow my lead and start your own build to yoga class.

Stretch to Become Flexible Every Day

Office Stretches
Image via WalkingSpree

  • The 10-Minute De-stress and Stretch Workout:

The 10-Minute De-Stress and Stretch Workout
Image via Women’s Health Magazine

Dance Anytime

Yoga

Save

Fitness Binder

My Healthy Journey: Rally and My Fitness Binder

My move is complete! While I have no furniture outside my bedroom (partly from a very trying, calorie-burning, failed attempt to get a couch through my front door) all of my things and my dog have successfully made the transition.

A new kitchen and plenty of living room space for yoga (because falling down is a lot easier in a room with no furniture) have made it time to refocus on my healthy journey.

Right now, I’m working on small steps. I’ve bought some running shoes, and now that the weather has finally gotten up out of sub-arctic temperatures, it’s time to take action.

If you’ve followed my journey, you’ve heard about our wellness tool, Rally. Rally helps you evaluate your health with an easy test and then has you pick challenges in order to earn coins, which you can use to enter drawings for rewards.

Rally is a great way to hold yourself accountable to your goals each day, and I’m going to help connect you to ways to make your Rally goals happen. I’ve done a few of the challenges before, and while I’m not going to do all of them permanently, I am going to spend all spring testing them out and connecting you to resources to meet your goals.

The first two challenges that I’m going to test out and help you with are cooking at home more and tracking what you eat.

I had tracked what I ate before with a handy app called MyPlate. I still recommend it, but I’ve taken a different route this time.

I’m a writer at heart. I’ve been saying I was going to be a writer since I was 4, when I wrote my first book, which was about bears. (I realize this might make me sound like Dwight to you lovers of The Office, but my bears weren’t eating beets. They were being ballerinas and astronauts. You know, real bear stuff.)

While humiliating myself is always a fun side effect of blogging about my life, I bring this story up for a reason. I like writing things down, and I’ve always liked writing things down. There is nothing so satisfying as putting a physical check mark beside a task. I work on the Web team, and I still keep a physical planner and to-do list.

So I’ve decided that maybe I stopped keeping up with the app (conveniently right around the holidays) because there was no satisfaction or memory in it for me. If I write something down, I feel it and remember it. If I just select an item out of a digital list, I will not remember how many calories those Skittles are costing me every day.

So I’ve made myself a My Healthy Journey fitness binder. I’m using it as a one-stop, life-hub of organized information. It’s amazing.

I started with supplies. I bought a beautiful binder that I can live with carrying around every day.

IMG_1727[1]

Then I gathered office supplies:

  • Plenty of paper (for printouts).
  • Grid paper, which is perfect for making lists. All of the little boxes make perfect check boxes right alongside your tasks.
  • Binder dividers, a three-hole punch, and a large variety of highlighters, pens, and markers.
  • Plus my laptop, grocery list, and coffee because no morning project unfolds well in my house without coffee.

IMG_1763[1]

The first thing I did was waste a lot of time on Pinterest looking at fun, inspirational typography. As a writer and designer, I’m a font geek, and I decided that I would start each month of my binder with some hand-drawn, cute, inspirational quotes. My dog and I worked on this in bed while watching documentaries. (She hated it because it meant I wasn’t petting her…) While it might sound like a waste, it has truly made me love my binder. My beautiful binder and I have formed a loving bond through hours of coloring. I definitely recommend it.

Then I printed some things that are actually useful. First up is a weekly printable meal planner. If you search for that online, you can find tons of free downloadables, both with and without grocery lists. Or you can try the one I chose or this colorful other option. I opted for a simple planner and to continue to use my awesome Wonder Woman grocery list. Choose whatever works for you.

Then I printed off some calendars. I have a planner for work, but I don’t like to put personal stuff in it because not only do I sometimes show it to people when scheduling social media plans, but I also don’t look at it outside of work. So this calendar will have things like my dentist appointments, the dates my prescriptions run out, and the dates all my different bills are due. I naturally color-coded all of this with highlighters, like an organization geek.

The last important piece of the puzzle is a printable daily food log. Again, there are lots of these to download for free on the Internet. This blog inspired me to make the binder and has a log you can download, or WebMD has an especially good Food Journal. With a little computer magic, though, I made my own, which combined spaces for food, calories, and exercise and has a water section to remind me to drink more water. The best part about making it yourself is you can add anything you want. Do you want a space for vitamins, medicines, or even reminders for things like flossing? Add anything that you think a physical reminder will help you stick with. You can also download My Healthy Journey Food Journal (it’s two pages, so you can print it double-sided!)

IMG_1768[1]

I’ve only been doing it for a week, but so far, I’ve noticed that I remember how many calories are in my food far better when I’m forced to calculate and write it down myself every single day. You really think about your choices when you know you have to add that candy onto your day’s calorie total. The menu planner also forces me to sit down at the beginning of the week and plan out meals. While I haven’t stuck to it perfectly, it really does make grocery shopping and cooking much easier to plan for.

And just in case you need some ideas when you sit down to plan, here are 50 Healthy Dinner recipes you can try, or follow us on Pinterest for new healthy recipes all the time.

And follow me on Instagram, where I share inspiration and my healthy journey, mostly through food.

Here’s a taste of the day in the life: bright green Pea Pesto Pasta, Raspberry Sorbet (a go-to dessert at just 120 calories a serving), and Pineapple-Lime Salsa Chicken Tostadas with Corn Guacamole for just 380 calories. (The chicken is of my own invention. I just put 2 chicken breasts into a crockpot with a small can of chopped up pineapple tidbits, a quarter jar of salsa, and the juice of a lime and cooked it on low for 8 hours. Then I shredded it for delicious, sweet and savory tacos.)

IMG_1765[1]

Join me there in making cooking and health more fun, one image at a time!

Save