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Staying Healthy at Home

Staying Healthy at Home

There are countless advantages of joining a gym or group workout -- motivation, support, and accountability just to name a few.

But what if we’re stuck at home?

We still have options! No matter how elementary they may be, they can still be effective when implemented into a daily routine.

Best of all, most of these can be done anytime and anywhere!


In addition to your core, push-ups help strengthen multiple areas of your upper body; triceps, biceps, pectorals (chest), shoulders, and lats. 

There are even different variations of a push-up; incline push-ups, decline push-ups, clapping push-ups, and diamond push-ups. Done separately or individually, you can target different muscles.


Sit-ups burn more calories than crunches. When done regularly, you can expect to see improvements in your abs, hip flexors, and core muscles

Like push-ups, different variations of sit-ups exist depending on what you're looking for. 

While sit-ups can be done without any money invested, you can also look into a stability ball for greater resistance and results.

Resistance Bands

The use of natural resistance to better ourselves has been around for centuries. We don't need to go back to those extreme measures, but we can mimic the same methods today with resistance bands

The recurring theme here is multiple variations, and resistance bands provide all sorts of options from anywhere around your house.

The ultimate benefit of resistance bands is that you can target all of your muscle groups with different exercises; upper body, lower body, core, or total body!

And More!

You can also do pull-ups from a doorway or your garage. Jumping jacks and jump rope are two examples of cardio that can be done from nearly anywhere. Yoga introduces stretching, balance, and many more benefits. For increased muscle and tone, you can even introduce free-weights and dumbbells.

Most importantly, do whatever works best for you! Take a look around and get creative. The more fun you have, the better results you'll see down the road!

Stay Productive at Home and Work

Stay Productive at Home and Work

Whether it’s getting healthier at home or a finishing project at work or school, it all boils down to completing simple tasks along the way.

Nothing is going to happen overnight. However, we can accomplish a lot by focusing on a step-by-step approach.

Consistency and productivity go hand-in-hand. We can’t achieve our goals by sitting around and waiting. Talk only goes so far. Action is what counts the most.

Want to lose weight, increase endurance, or build muscle? A little bit of progress each day will eventually add up as the weeks, months, and years go by.

Eat three nutritious meals each day, take a short walk around the neighborhood twice a day, and mix-in some push-ups or sit-ups along the way. You don’t need much to get started!

More importantly, don’t get discouraged if you’re not seeing results after a week or two. It’ll take time, patience, and discipline. But before you know it, you’ll start seeing and feeling the progress. Once that happens, you’ve created momentum for yourself and you’ll start to see it snowball into more confidence and success.

The same applies to work or school, as well. Your to-do list or homework may keep adding up each and every day, but it only gets harder as you keep letting it pile up! No matter how small the task may be, it could end up overwhelming you by sitting and waiting.

We’re huge advocates in finding solutions, rather than making excuses. The more we do it, the more productive we’ll be! Don’t get caught up in instant gratification. Stay on your path and you’ll be much happier when the future arrives.

Treat Yourself to a Simple Spa Day

Treat Yourself to a Simple Spa Day

When work or school starts on Monday, Sunday’s can be both a blessing and a curse.

On the one hand, it’s still the weekend. On the other hand, the weekend is almost over and our least fun responsibilities come back into our lives.

But rather than worry about what tomorrow brings, you can use simple things in your life to help you recover, recharge, and re-energize for the days and weeks ahead.

Mental health is just as important as physical health when it comes to staying healthy. Ignoring one of them can affect the other. So, what can we do to help ourselves relax the mind, body, and soul without spending an arm and a leg?

Shower More

While it might waste a little bit of water, try starting and ending your day with a long, hot shower.

Turn on a relaxing playlist. Ideally, any song without lyrics. Without the words distracting you, your mind is able to wind down and calm down. A few examples on Spotify; Classical Essentials, Coffee Table Jazz, Calming Acoustic, Beach Sounds, or Nature Sounds.

You can focus on taking deep breaths while letting the warm water and soothing sounds drown out the outside noise.


Add to the sensory experience with essential oils. Sprinkle a few drops into a cup or bowl and fill it with the hot water. A quick stir will release relaxing scents that fill the entire shower.

Cold Therapy

Or you could take a page from the Wim Hof Method. He goes the opposite direction and utilizes cold temperatures to improve and maintain his health. Controlled breathing in chilly water is a common technique used worldwide for its therapeutic benefits on inflammation and metabolism.

Put Your Phone Away

One of the easier ways to help achieve mental health is by removing distractions. The biggest distraction in most of lives is the phone we love so dearly.

If we’re constantly looking down at our phones, we’re missing what we have right in front of us and we’re not maximizing our potential for growth.

Whether it’s an outdoor or indoor hobby, do whatever makes YOU happy!