Stepping Out of Your Comfort Zone with Your Fitness Routine January 21 2016
Plateauing by definition is “a force of nature that lessens the effectiveness of once effective measures over time. The plateau effect is a state that is experienced when the human body fails to respond to exercise that has proven effective in the past.” Have you plateaued physically and emotionally when it comes to your workout regimen? Whether we want to admit it or not, this eventually happens to all of us, which is why every so often it’s important to push ourselves out of our comfort zone. Try something new! What have you got to lose? No harm has ever come from gaining new experiences or trying new things. One might argue that you could dislike something or have a negative experience and regret trying, but these lessons learned should be looked at as self-knowledge gained. Now you know!
To give an example, if you’re a big weights buff, and you feel that you’ve hit your physical limit, maybe it’s time to start working some of the other areas of your body, like your core strength and balance. Unexpected forms of lower impact exercise like yoga and pilates that are often viewed by hardcore gym types as “softy sports” are actually really effective in strengthening the core, and building long, lean muscles. Even if this is a form of exercise you’d normally turn your nose up at, give it a try. You might just find you feel awesome after a few classes!
Here are a few popular forms of exercise classes available and their varying benefits. Why not try a few that you feel might suit your needs? Try to be open minded, and perhaps work on an area that you haven’t necessarily valued as much previously.
As mentioned, yoga is great for building core strength, flexibility, balance and posture, and is amazing for stretching and elongating the muscles. A few other benefits are that it really helps to get you in tune with your body, establishing a strong mind-body connection. It is known to help regulate breathing as well, thus having therapeutic and calming effects for those that practice regularly.
Pilates has similar benefits to yoga, but uses machinery in its more advanced forms and can (depending on the type of yoga you are practicing) be a bit more intensive. Pilates also engages both the mind and body, builds amazing core strength, stretches and elongates the muscles, and helps to build flexibility and good posture.
Are you feeling a bit bored with your gym routine, or like you just can’t seem to get rid of that spare tire around your hips? Zumba is an awesome way to spice things up a bit, and drop some L-B’s! Zumba is an fun, upbeat combo of dance and exercise that is a great way to blow of some steam or relieve some stress! So much so that you won’t even realize how much of a workout you’re getting until you’re ready to drop from exhaustion! The Benefits? This form of exercise will dramatically improve your cardiovascular system, coordination, and with regular practice you will see rapid weight loss. (The average person burns up to 1000 calories in just one class!) By moving to the rhythm of the music, your body naturally tenses and flexes muscles all over, making Zumba a great way to tone up as well.
Spinning is fantastic as it really gives you autonomy over your workout. You are in a controlled environment and able to increase and decrease resistance, build and lower your heart rate, and train in intervals with the help of a professional teacher. As such, in this form of exercise it would be very difficult to plateau because you are constantly changing your routine and challenging yourself! The results? Amazingly toned legs and buttocks, improved heart rate and endurance, and a feeling of accomplishment (and adrenaline) at the end of every class!
Kettle Bell Classes
For all you weight lifters that don’t want to stray too far from home, this is a great option for something a little different that’s still in your arena. Kettle Bell training is a more of a full body workout than basic weight lifting, combining cardio and strength training. It also consists of more fluid movements, which avoids the monotony of isolated repetitions and is great for building flexibility and toning several muscles at once. The unique combo of strength training and cardio increases your metabolism exponentially and builds muscle while burning fat, which makes this method ideal for weight loss as well. Why spend hours at the gym doing separate cardio, strength training and stretching when you can squeeze it all into one class?
Swimming & Aqua Sports
Aquatic exercise is awesome for those looking for a full body workout, with little to now impact. Water exercises are deceivingly easy due to buoyancy and lack of resistance, yet swimming is one of the only sports that works almost every muscle in the body, building cardio strength, core strength, endurance, flexibility and muscle strength all at the same time. Due to the lack of stress on your joints and bones, this is also one of the lowest risk forms of exercise for injury. With regular practice, swimming also improves circulation and reduces your blood pressure, reducing the risk of heart disease and stroke. Water sports are a great option particularly for rehabilitating athletes or for those who have been hard on their bones, joints or muscles and are looking to stay fit without doing too much further damage.
These are just a few examples of some of the amazing other options there are to try outside of your regular gym routine! Grab a schedule next time you’re at the gym, or just look online to discovery many others that may end up being your new favourite thing! Sayonara, comfort zone.
Shifting your Perspective and Improving Self- Confidence for a Happy, Healthy and Prosperous New Year. January 01 2016
It’s easy for things to pile up and seem overwhelming when we are feeling negative and have low self-esteem. Negative energy builds upon itself, I’m afraid, until things that to someone in a more positive place might seem insignificant, suddenly seem unbearable. This makes it harder and harder to focus on the positive aspects of your life, thus allowing negativity to overwhelm you. The trick is breaking this cycle by bringing a little positivity into your life. Here are a few ways to shift your perspective, build your self-esteem and lay the framework for a healthy, happy and prosperous 2016.
Let Go of Negativity and Focus on the Positives.
It’s time to “trim the fat” so to speak, and weed out any people, thoughts or energies that are having a negative influence on your life. We ourselves determine our worth by the treatment we accept from others. Value yourself! Accept nothing less than respect and dignity from those you choose to keep in your life. It’s easy to make excuses for the people that we love when they are behaving badly, especially if you suffer from low self-esteem. It often seems harder to let go of people than to put up with the disappointment they repeatedly cause us. Be strong, and be honest with yourself. Ask yourself, am I benefiting from this relationship? Is this person going to lift me higher and support me in my life and endeavors? If the answer is no, it’s time to let go. It may be hard at first, but in time you will be surprised at how okay you are without these people weighing you down.
When it comes to your perspective, try and count your blessings rather than your disadvantages or misfortunes. Remind yourself regularly of what you DO have, by writing down a list of what makes you happy and what you are grateful for in your life, whether it’s once a week or once a month.
Take Care in Your Presentation and Appearance.
It’s easy when you’re feeling low to just give up on your appearance. It starts to seem pointless to make an effort so we get lazy in our grooming process. It may seem superficial, but when you look good on the outside, you feel better on the inside. Put yourself together every day, even if you don’t feel like it. Looking your best will give you the confidence to face the day, and push you out the door with your best foot forward. Also, even if it feels like you can’t really afford it, don’t be afraid to splurge on yourself every once and a while. Buy that dress that makes you feel like a million bucks. Better yet, wear it out dancing with your best friends. It’s amazing how much a little laughter, dancing and perhaps innocent flirting can do for the self-esteem. Laughter is contagious, and so is happiness. Positive vibes attract positive people, simply put, but misery also loves company… so take your pick!
Travel Somewhere You’ve Always Dreamed of Going.
No more excuses, just go! You can’t put a price on this kind of experience. Travel has a wonderful way of clearing the mind and shifting your perspective, and you never know what life altering adventures or experiences awaits you outside your realm of normal. It’s time to burst your bubble, get out of your rut- whatever you want to call it. After a few weeks away, your “problems” will suddenly seem less troubling and unmanageable.
While travelling with friends is great, going it alone is really the best way to force yourself out of your comfort zone, and will no doubt build self-confidence as you rely on your own devices to navigate foreign lands and forge new friendships.
Stop Over-Analyzing and Stay Busy.
Now is the time to reinvest paranoid, negative energy spent worrying about other people into yourself and what makes YOU happy. Start thinking of your own needs first, make sure they are being met, and then worry about other people. Just make sure they’re the ones who worry about you, too! Focus your time and energy on making yourself happier, stronger, more successful- whatever you desire.
Busy up your schedule with things you find fulfilling, whether its work, hobbies, or social events. You’ll feel more positive and have much less time to over analyze and focus on the negative aspects of your life, or those unworthy of your thoughts. Find yourself a hobby that will better your mental and your physical health. Make it a priority and schedule it in if need be, just make sure you keep at it. Practice makes perfect, and being good at something you enjoy will naturally build confidence. When you’re confident in yourself and your abilities, it’s easier to drown out the negativity that once overwhelmed you.
We hope these tips will help you start 2016 on a positive note. Wishing you a very Happy New Year from the No Sweat team!
We’ve all undoubtedly made dozens of new year’s health and fitness resolutions, with a genuine intention of following through, yet they always seem to fall by the wayside after a couple of weeks. Sure, life gets busy, but sometimes we also set unrealistic standards and expectations for ourselves that actually become intimidating and set us up for failure. Here are a few general rules to follow when making your resolutions that will make your goals more attainable, and therefore make you more likely to stick to them!
Set Realistic Goals
If you set out to work out 7 days a week from a 1 or even 0 day a week schedule, you’re inevitably going to burn out quickly. It’s important to set goals that are realistic, and that won’t seem so overwhelming that you’re tempted to give up. It helps to set a plan in motion to increase your exercise regimen gradually, making it less intimidating and more motivating. Start with 2-3 days a week, go with this for a couple of weeks, then increase your limits. This applies to your exercises as well, start slow and build your strength and endurance by pushing your threshold gradually. Remember it’s not a race, it’s a marathon!
The same rules apply to your diet- don’t try to cut everything out at once. Ease your way in so you don’t end up in a starve and binge cycle where you limit yourself so much that you overindulge every time you allow yourself. This is hard on the body and not effective for weight loss. Sugar and carbohydrates are common groups that come up on the “elimination list,” just make sure to maintain a balanced diet and match your efforts with regular exercise. It’s all about building a healthy, maintainable lifestyle. Starving yourself will only cause low energy, and less productive workouts as a result. You need your fuel! Just make sure it’s the right kind.
Sign up for Programs in Advance
Because the fitness world has figured out that the first couple of months of the New Year is probably the biggest time for people to try to find their inner health and fitness buff, there are hundreds of programs available to help get you on track come January. Signing up for a program in advance is a great way to give yourself a little nudge to follow through on your resolutions. Once you start going regularly, you will find yourself part of a like-minded community and thus more inspired to follow through and chase your end goal.
If you enjoy yoga, sign up for the 30 day challenge at your local studio. There is almost always one happening in January! If you’re looking to build some muscle at the gym, sign up for a few sessions with a trainer there. They’ll get you on the right track, and feeling more confident to continue on your own thereafter. These kinds of programs also make amazing Christmas gifts! If you have a close friend or family member that you know is looking to make some improvements to their health in the New Year, grab them a fitness package. They’ll thank you for it now, and then again later!
Don’t Keep Your Resolutions a Secret
Sharing your goals and resolutions with friends or family will also help you stick to them. Saying them out loud makes them real, and signifies a deeper commitment. Plus, once you’ve brought your best pal or your mom in on your secret, they won’t likely let you give up easily either. It’s nice to have someone else nudge you once and a while too, especially if you’re starting to feel uninspired.
Track Your Results
Whether it’s at the end of each workout, or the end of each week, take a moment to track down what you’ve accomplished that week. This will depend on what your goal is- eating healthy, losing weight, toning up, etc. Track down any headway you’ve made towards your goal, or any lapses. This will help you keep track of your progress, and not let any cheating slip through the cracks!
Be Patient and Persistent
Visible results are never immediate, however, the way you feel physically after upping your exercise regimen and improving your diet will improve almost immediately. If the endorphins aren’t enough to keep you motivated, remember that all things worth having take time, commitment and effort. Remember why you set your goals in the first place, you will achieve them eventually! In the meantime, you will enjoy feeling a lot more energized, healthy, and positive.
We hope these few pointers will help you stick to your resolutions this year, and wish you a happy, healthy and prosperous New Year!
If you are a runner or an athlete, you have no doubt felt the effects that high impact exercise can have on your joints, muscles and bones after a while. This is why athletes have been making a real movement toward lower impact forms of exercise such as body weight training, swimming, spinning, and even yoga. Sports are hard enough on their joints, they don’t need to be putting extra strain on them off the field, court, ice- whatever it may be. Us every day folk could take a page out of this book too. There are many different forms of low impact exercise that are quite effective and easier on the bod! These types of exercises help prevent injuries associated with traditional, high impact exercise and equipment, and is great for all ages and fitness levels. It can also be beneficial for rehabilitation purposes. Most importantly- despite popular belief, it produces visible results the same way that more traditional, heavy duty exercise does. So put down the bench press and try a different approach. Your joints and bones will thank you, and you’ll be surprised at the results you see!
Body Strength Training
It’s a common misconception that we have to push ourselves on strength building machines and lift heavy weights to build strength and muscle. It’s actually a much better workout to use your body weight and movement to build strength and muscle. Body strength training is a great combo of cardio and strength training, as opposed to weights which only target certain areas to build isolated strength. (Ex. Bicep curls, bench pressing, lat pull-downs, etc.) Another benefit is that because there is no machinery involved, you can transition more rapidly from one movement to another. Circuit training is a popular form of body strength training, which entails progressing through a series of movements such as lunges and knee lifts. This fluid range of motion not only helps with flexibility (allowing your joints to move more freely) but it builds core strength, helps with posture, back strength and endurance, and burns fat like crazy! You will also develop better balance through control and awareness of your body. The best part about this form of exercise is that there is lots of variety in the movements and exercises you can do. You can always switch it up which helps keep you motivated to push your boundaries and break plateaus. Oh, and it’s free and can be done anywhere, anytime… which leaves little room for excuses!
Swimming is often thought of as more of a leisure sport, when it actually works every muscle and offers quite an amazing full body workout! Because water is non-weight bearing, the workout often feels much easier as there is really no strain on the muscles. This is probably the lowest impact form of exercise, so it is particularly good for those already suffering from joint or bone issues, pregnant women, those in rehabilitation, or the elderly. However, it is an excellent alternative from anyone’s regular gym workout as it works both the upper and lower body all at once. Interestingly, as opposed to other forms of exercise, because those carrying a little extra weight tend to be more buoyant, this form of exercise will be less intense for the overweight and probably more intense for those with a lower BMI.
This is where all the runners live- it’s the same intense workout, without the heavy pounding feet on the pavement. Spinning has a lot of the same physical benefits of running- it increases endurance, strengthens legs, and ups your cardio fitness. The difference is that it is done in a controlled environment, and it is low impact and a whole lot easier on your muscles and joints. This form of exercise is great for anyone craving that high intensity workout, but not the achy knees and ankles. It is particularly beneficial for athletes training off season in helping them stay fit, while taking it easy on their bodies that will no doubt take a beating during the next season.
Love that heavy sweat you work up during a serious workout? Hot yoga is no joke, and no- it is not for sissies. While it’s not always the highest intensity workout, hot yoga is known for building incredible core strength and balance, and increasing flexibility and endurance. It also helps with toning and weight loss with regular practice. Being in a 90 plus degree hot room also helps you work up quite the lather, and sweating out all those toxins can be very cleansing and therapeutic! Another known benefit of yoga is that it has positive psychological effects, as it fosters a stronger mind-body connection. Yoga is also a low impact form of exercise that uses only bodyweight and movement to build strength and balance, and really stretches out the muscles. There are many different types of hot yoga, all at varying levels of intensity. (Bikram, Moksha, Vinyasa, the list goes on.) Be sure to check the class descriptions at your local hot studio to see which best suits your needs.
So, next time you hit the gym, will you think twice about picking up the barbells? Ask a trainer to show you some body strength training exercises, you won’t regret it when you’re old and nimble!
The Benefits of Walking- For the Non-Workout Buffs! October 21 2015
As you may have noticed, we talk a lot about living the “sweat life” and, being major sweat junkies ourselves, generally cater more to the fitness buffs in our blog topics. However, we do recognize that there are many people out there who don’t share the same affinity for the adrenaline rush of a good workout, or get the same therapeutic experience from strenuous exercise. Whichever category you fall into, it is important to understand the importance of basic exercise, and the body’s need for movement. You don’t have to kill yourself on the treadmill, but at a minimum you should be walking regularly to keep your joints and bones strong, your heart healthy, your muscles moving, and your energy level elevated.
Walking has many known benefits, both physical and mental. For instance, it’s gentle and easy on the joints, and therefore appropriate for people of all ages and fitness levels. (It’s especially useful for those with arthritis and the elderly.) Whether you’re a gymaholic or a gymophobe, here are four major benefits of regular walking that you just can’t ignore!
It’s great thinking time.
Another major benefit of walking is that it’s less strenuous than other forms of exercise, and therefore requires less attention, allowing us to focus on internal issues. Walking gives you a chance to think; it’s a time to solve problems, hatch brilliant ideas, think about your loved ones and relationships, and generally pay more attention to life. Unlike driving, walking really allows you to be in the moment and be more engaged with the outdoors and the world around you.
It Improves brain function and reduces stress.
Walking, particularly outdoors, is a great way to clear the head. It rejuvenates and refreshes you, and provides an opportunity to sort through your thoughts and deal with any anxieties you may be having. Walking lowers cortisol levels, reducing stress, and also improves circulation which allows more oxygen into the blood stream. This improves your focus, energy level, mood and overall productivity. If you’re starting to feel burnt out after sitting at your desk for a while, taking a quick walk is a great way to get your creative juices flowing!
It boosts the immune system and strengthens the heart and bones.
Regular walking has been proven to increase overall health on a long term basis. Particularly when done outside, walking allows us to soak up lots of vitamin D that can be difficult to get through food. Vitamin D is essential for good bone health and boosts the immune system. Frequent walking also maintains healthy joints and keeps the bones and heart strong, preventing heart disease and osteoporosis.
It keeps you toned.
Though walking won’t have the same impact on your physical appearance as more intensive exercises like running or lifting weights, walking briskly on a regular basis will keep your metabolism working help you burn more calories, which is helpful in maintaining your weight. Power walking will also keep your legs and bum toned, and if you walk fast enough that you are using your arms for momentum, you may even notice more definition there, too!
The best part about walking is that it really doesn’t take more than 15-30 minutes a day, but the more you walk the better! It’s all about finding opportunities. Opt for the stairs instead of the escalator, every time. Take a brisk stroll on your lunch break, or skip the subway and take the scenic route to work in the morning on foot. Your body (and mind) will thank you! What is your favourite time of day to get your walk on?
It’s so common when travelling to let all of your usual inhibitions and good habits go, and let the “vacation” mentality take over. If you’re someone who travels quite frequently, for work or otherwise, this “vacation mentality” can easily turn into your everyday regime if you’re not careful! There are ways to avoid this, it just takes a little mindfulness, and some preparation.
Just because you’re outside of your regular routine doesn’t mean you have an excuse to go for the junkiest item on the menu. It’s important to give yourself a little kick every time you are inclined to indulge, whether it’s at the airport or that fancy patisserie in the base of your hotel. Ask yourself before every meal- would I order this at home? If the answer is yes, then go for it. The goal isn’t to restrict yourself, only maintain your regular diet and habits to avoid weight fluctuations or falling under the weather due to a drastic change in your dietary régime.
Hydration is key always, but especially while travelling. Being on an airplane or stressfully racing through a busy airport is a draining and dehydrating experience. Being in a new city will also likely involve a lot of walking and a jam packed day of activities, and let’s face it hydration is often an afterthought. It’s important to compensate for all this extra movement with lots of water. Staying hydrated will keep you alert, looking fresh, and has also been proven to curb an appetite. Half the time we feel like snacking we are actually confusing our body’s response to dehydration with hunger!
Pack your Vitamins!
There’s no easier way to catch a cold or flu than to sit on a crowded airplane full of people from all walks of life, sharing re-circulated air for an entire flight. Yuck, I know. Kind of unavoidable though. The only answer is to equip yourself as much as possible by taking immune boosting vitamins and supplements before (and after) your flight. Echinacea is a wonderful herbal supplement that can be hugely helpful in preventing sickness. Vitamin C is an obvious second. Also, don’t neglect any other supplements you take on a regular basis. Make sure to pack them all for your trip! It may seem like extra weight, but especially if you are travelling frequently, falling off your vitamin schedule will only make your chances of crashing that much greater. It’s important to keep our bodies on a regular routine with vitamins, maintaining their levels on a daily basis for optimum health and performance. Travelling usually means foreign germs and less sleep, so vitamins are a huge saving grace in helping your body keep up.
Book a Hotel with a Gym.
As with your eating habits, it’s equally important to keep up your fitness regimen as much as possible while on the road. It’s all about maintenance. If you’re on a trip for pleasure, and doing a ton and walking and shopping, this will naturally compensate for the half hour or so you spend on the treadmill at home. However, if you’re spending your week with your butt in a chair at a conference, make sure to book a hotel with an accessible gym. This way there will be no excuse not to take a short half hour out of your morning, head down the elevator and sneak a quick sweat in.
Pack Healthy Snacks.
Before you head out to your hectic day in an exciting new city, wherever it may lead you, make sure to toss a healthy snack into your purse. Bring a pack of individually packaged almonds, or some protein filled granola bars. Having these handy will make the “don’t indulge” factor a whole lot easier. It’s a lot harder to say no to the baked ziti when you “didn’t have time” to eat all day. Keep your blood sugar levels stable by snacking regularly, and you’ll find it a lot easier to make healthy choices when you finally see a real meal.
Do you have any more tricks for keeping up your health routine on the road? We’d love to hear your input!
Morning Workouts- Early Bird Gets the Worm. September 24 2015
As a non-morning person, I have traditionally struggled to find the motivation to leap out of bed and get my disoriented, grumpy self to the gym. The snooze button and I have become close friends, despite my better attempts to pretend it doesn’t exist. After giving it a chance, however, I’ve started to see the benefits of getting my exercise in at the beginning of my day, as opposed to near the end. Here are the top 6 reasons that starting my day with a workout has officially turned me into a morning person!
It starts your day on a positive note.
Starting your day with exercise gives you a sense of accomplishment that you will carry with you throughout the day. Beginning on a healthy tip inspires you to keep this momentum throughout your day, swaying you toward the salad bar on your lunch break, or giving you a little extra nudge toward taking the stairs over the crowded escalator.
It elevates your mood and productivity.
As Elle Woods in Legally Blonde so eloquently put it- “Exercise gives you endorphins. Endorphins make you happy! Happy people just don’t shoot their husbands.” Regular exercise has been scientifically proven to have a positive impact on our overall mood and stress levels. Starting your day with exercise will release endorphins, improving your mood throughout the day. Naturally, starting the day energized and alert with a positive mindset will increase your productivity.
It boosts your metabolism.
Often, for those of us too sluggish to give up that extra hour of sleep in the morning to get our bodies moving, our digestive systems tend to be a bit more sluggish. I often didn’t feel an appetite in the morning, and would end up skipping this essential meal and waiting for lunch. Getting your body moving first thing is a great way to work up your appetite for the day’s most important meal. Exercise boosts metabolism, so by getting it in earlier on, you will burn more calories throughout the day. (Especially high cardio or interval training exercises.) Eating a healthy breakfast is also key in getting your digestive system moving and kick-starting your metabolism for the day.
It’s the best time to build muscle.
Our hormones are elevated first thing in the morning, and drop progressively throughout the day. Testosterone, for example, is at its peak level in the morning, and is an essential hormone in building muscle. (Hello, abs!) With proper sleep, the morning is also when our bodies have the most energy and thus the most potential for a productive workout. Also, sweating regularly is great for the skin. Who needs makeup with that post workout glow?
It’s just you and your thoughts... and maybe a few others.
The gym in the morning is a far different vibe than it is after work hours. The snarling guy waiting to use your machine, the girl hogging the mat- these un-pleasantries are far less likely to be an issue in the wee hours of the day. The morning shift at the gym is a much more peaceful, serene experience. You will find yourself far less distracted or intimidated, and have a chance to really escape and experience the therapeutic aspect of exercise. Even if you’re not a gym rat and you prefer to jog outdoors or hit an early yoga class, these spaces will also likely feel much more calm and private earlier on in the day.
It improves your family & social life.
Getting your workout out of the way first thing in the morning is a great way to make sure it actually happens! There are so many distractions that can arise throughout the day- a last minute work assignment, a friend’s get together, a sick child, etc. Hitting the gym before you start your day checks off that box, leaving more flexibility for other priorities throughout your day, such as spending quality time with family and friends.
So before you turn your nose up at the early morning keeners and hit that snooze button, give the morning workout a shot. It might take you a little while to adjust to the new routine, but once you start feeling the positive impact it has on your life, you won’t regret it!
The Do's and Don'ts of Prenatal Exercise! September 16 2015
Hey active lady, is your pregnancy making you feel nervous about exercising? Well fear no more! While it’s important to change your exercise regimen slightly, avoiding high impact activities like gymnastics or dance, there are several types of classes and exercises that are not only safe during pregnancy, but beneficial to your changing body. For the longest time, doctors were advising pregnant women to take it as easy as possible during pregnancy. They were seen as these fragile creatures who could miscarry at the slightest strain. Well this is oh so false. Being inactive during pregnancy has actually been linked to excessive weight gain and a reduction in strength and flexibility which, let me tell you, is not helpful during labour. A little weight gain is to be expected, so all you fitness buffs- let it happen. Embrace your changing body, nourish it, and exercise regularly so you feel better about yourself physically and emotionally. Below are a few safe and reliable forms of exercise to try out during your pregnancy.
One main factor to remember when looking for new types of exercise during your pregnancy is that your center of gravity will shift. It’s important to partake in activities that don’t require a lot of impact, (such as jumping) or balance (such as gymnastics, trampoline, fast paced forms of dance, etc.). There are lower impact dance classes, like Barre, for instance, that can be a safe alternative. Barre is great because you’ve got something to hold on to, which reduces your risk of falling. Just try and sit out the big turns and jumps if you can, as your balance won’t be what it used to for a while.
YOGA & PILATES
Yoga is certainly the most popular and probably one of the most holistically beneficial forms of exercise to practice during pregnancy. With its focus on stretching the body, strengthening the core, and relaxing the mind, yoga is amazing for preparing the body and mind for childbirth. It’s a great way to stay calm and deal with any anxieties or stresses you may be feeling about your pregnancy or anything else. It also trains you to control your breathing as you learn to synchronize it with your movements, which is a huge asset in labour. A stress-free pregnancy is a healthy pregnancy!
Similarly to yoga, Pilates focuses on elongating the muscles and strengthening the core. As long as you don’t strain yourself by pushing your body beyond your limits, it is also a safe form of exercise during pregnancy. As in any exercise, it is important to take certain precautions when practicing yoga or pilates. For instance, as you progress to the second and third trimester, avoid inversions and positions that involve lying on your back. This can put extra pressure on your blood vessels and cause your blood pressure to drop. Most importantly- don’t do hot yoga! Extreme overheating and dehydration can have negative effects not only on you but the fetus as well, and can contribute to premature labour.
Swimming is a perfect form of exercise for pregnant women, and probably the safest as it’s literally zero impact! There’s no risk of injury, and the buoyancy of the water also makes you feel lighter and thus the exercises less straining, even though you are working several muscles and burning a ton of calories. Aside from just swimming laps for cardio, there are a ton of aqua aerobics classes you can take to build strength and endurance in the water.
Spinning can be a great way to get some exercise while pregnant, as it requires no impact and allows you to have complete control over the level of intensity to which you push yourself. As in any form of exercise, it is important to avoid overheating and dehydration, and to listen to your body and be aware of signs of over exertion like dizziness or a rapid heartbeat.
Basically, don’t shy away from exercising during your pregnancy. As long as you are in tune with your body and take the necessary precautions, exercise is a necessary factor in ensuring a healthy pregnancy and a smooth childbirth. It also has positive effects on your mental well-being, reducing stress and anxiety. Keeping your health and fitness at a normal level during your pregnancy will increase your strength during labour, and will also make it an easier transition to your pre-baby self after giving birth!
Back to Life, Back to Reality. How to Beat the Stress of September! September 09 2015
September always creeps up so quickly, doesn’t it? Back to school, back to work… back to reality. Just as we finally adjust to the gentle hum-drum of summer, fast-paced September comes around and hits you like a freight train… at least if you’re not prepared. Suddenly, you are required to keep track of an entire family’s increasingly busy schedules, while trying to kick it into high gear yourself whether it’s at work or at home.
Organization is the key to keeping calm, cool and collected during all the back to school / work madness. It may sound obvious, but if you decide to cut it close and start your prep just before school starts, you’ll find yourself in a frenzy. First, you’re going to figure out how many items the kids are missing (back to school supplies, knapsacks, clothes). Secondly, you’re going to realize you had signed them up for a ton of extra-curriculars, most of which overlap, which means you’ll either need to find help or arrange a carpool in the next two days, otherwise one of your kids will have to forfeit their activities. These are just a few examples of how poor organization can become a huge headache if you wait until the last minute to figure things out. Don’t learn the hard way! Here are a few easy ways to make sure you and your family stay on track this fall!
Anticipation and Planning
Part of good organization is being proactive rather than reactive. Think about what potential issues or curveballs could arise, and have a plan in place to deal with these should they occur. (Ex. look into your carpool situation long before the first week of school, set up emergency contacts, etc.) The same goes for work, don’t wait until the night before you head back from vacation to figure out what you’re behind on. Stay up to speed and constantly organize and prioritize when and how things will get done, even if you push them off until later.
Personally, I find that my external environment strongly influences my internal environment. As such, in order to feel organized and efficient, it is helpful to organize your belongings and make sure the house is in order. Try organizing your desk or stationery drawers, your room, your home office, whatever feels chaotic to you. Immediately you will feel more focused and in control of your life. Creating a monthly agenda or keeping a calendar in a main room of the house is a great way to keep everyone up to date with activities and ongoing events. Even if it's inevitably going to be a stressful day, at least you'll know it's coming!
Asking for help
Don’t try to do everything yourself. If you’re the planner, create a foolproof agenda for your family, but then make sure everyone contributes to making sure it is followed. If you are working and your kids want to attend an extra-curricular, establish a relationship with someone that you can call in case you’re not able to drive that day, such as another child’s parents. Just make sure that the next time they’re in a pinch you do your best to return the favor.
Keeping up with your routine
Something we’ve touched on a few times; keeping a fairly regular, steady routine is helpful in staying organized. The minute you let go of your routine, it’s easier to skip or forget about your daily tasks, and this is how things begin to slip.
If you missed the boat this year and found yourself facing the headache of last minute organization, stop freaking out. It's never too late to put a plan in place to get you back on track. Don’t let the stresses of September take you down! Staying organized will give you the confidence to face the chaos head on.
Routine and Consistency- the Secret behind Health & Wealth August 24 2015
We have all felt the positive effects of a good week of routine- that feeling of accomplishment. Yet, we seem to fall off of it so easily. Somehow when a task or goal is put down on paper or into your calendar it becomes much more of a priority, whether you’re super task oriented or not. No one likes to feel that they’re neglecting their responsibilities, so if they’re written down in front of us we’re more likely to get them done. After a while, this routine starts to feel like second nature to us. Basically, by creating a daily routine for ourselves, we naturally become more motivated and task driven, and we’re more likely not to be swayed by tempting distractions if we’re dedicated to a routine. Creating a daily schedule for yourself can help improve your productivity in every area of your life.
Incorporating fitness into your daily routine is key, even if you’re not a huge workout buff. Maintaining a decent level of physical activity on a daily basis is essential not only for our long term health, but for our mental well-being and stimulation as well. Sitting behind a desk and being inactive all day can start to take its toll. Those who make time in their day for physical exercise tend to be more energetic, positive and productive. Make sure to jot this one down in your schedule. It doesn’t matter when or what you do, just make sure to be active at least once a day!
Routine forces you to manage your time as it takes planning. To create a routine, we are forced to sit down, consider our tasks the following day/week, and how we can fit these in with our other personal daily functions (such as the gym, meals, social and family events, etc.) After a while, you will have expert time management skills, and will benefit from this in other areas such as your work life or planning out your kids millions of sports practices and school events!
Eating & Sleeping
This area is so underrated. People totally underestimate the value of a good night’s sleep and a regular meal schedule. Sleep (or lack thereof) is directly linked to our mental function and our general productivity. Without a routine, we tend to let our bedtime creep later and later until we find ourselves trying to function on 4 or 5 hours sleep for an entire day at the office. Not only will you feel like crap, your work will suffer. Just get those 7 to 8 hours! Set a bed time and stick to it. That simple.
In terms of eating, so many people wait until they are starving before eating a meal. This is a huge mistake. You should constantly be grazing on small snacks to keep your blood sugar levels stable and your mind alert. There’s a reason they call it brain food! Setting a meal time for breakfast, lunch and dinner, as well as snack times can be helpful in staying regular. If you want to go the extra mile, plan out what you’ll eat for each meal, too! (This will also help you stick to healthier options and resist temptation.)
Routine for Kids
This is probably the most important area to stress. Creating a consistency for children, particularly around meal and bed times, is essential for their mental development and overall well-being. The younger years are the biggest learning years, they are essentially little sponges soaking up all the information they come across! It is crucial that we set them up for success by providing structure, regular meals and sleep schedules so that they can focus on learning and growing into the strong young adults we want them to be. Following a routine from a young age will also help them develop a good work ethic and a healthier, more balanced lifestyle as they grow up.
Take the time to create a daily schedule for yourself. Write it down each night or at the beginning of the week to start out. Before you know it, you’ll be living and breathing your routine without a second thought, and living a much fuller, healthier and more productive life!
The Importance of Setting Goals July 27 2015
When talking about setting goals, it all really comes down to one main factor- motivation. With anything in life, it is human nature to let things slip or push them off if we don't have any real boundaries, structure, or targets to reach. Setting goals may seem simple, but this process is an essential factor in our success and productivity in all areas. Whether it's forcing ourselves to make it to the gym three times a week, stick to a healthy meal plan, or setting goals for our kids, it is crucial to put these targets in place for ourselves to make it easier to maintain momentum and motivation. An easy way to make sure you stay on top of this is to set aside an hour for yourself every Sunday to write out a list of weekly goals. Try to include one that relates to each compartment of your life, for instance one pertaining to health and fitness, one pertaining to parenting, one for your relationship(s), and of course those pertaining to your career or personal achievements.
Many people don't consider setting goals to do with parenting, but this is an area that we can really let slip if we don't set guidelines and PLAN, PLAN, PLAN! Try making a goal for each week that you yourself have to achieve, for instance "Do 3 different activities with the kids" as well as one for the kids, ex. "Help with the dishes every night" or "Get an A on an assignment." Implementing a star/sticker program can be a great incentive for kids to meet these goals as well. Create a board with each child's name on it, and place a sticker underneath for each achievement attained, working towards a grand prize after a certain number of goals have been met. It's great to train children to become achievement oriented from a young age, as it will set lifelong habits that will translate into a good work ethic later on. (Plus, you'll get a heck of a lot of chores done around the house!)
In Fitness & Nutrition:
This is also an area where it's definitely necessary to set some goals. We are all busy and life does get in the way. Sometimes it's just quicker to grab that cookie and latte on the fly instead of the egg-white omelette you'd planned to prepare for breakfast. Or to skip the gym because something more fun came up. Setting a weekly goal will help you focus and make sure you don't let yourself slip in this area. After all, our health is our most valuable and important possession, without which we could not succeed in all other areas of our lives. A meal plan is a great way to ensure that you stick to a healthy diet (at least most of the time, we're all human!) In your Sunday list of goals, include a weekly plan for at least 2 meals a day. If you work, packing a lunch is a great alternative to the tempting crap that the food courts offer. Once you are hungry, it's hard to use good judgement! Do a weekly grocery shop to ensure you have most of the necessary ingredients to make most of the meals on the plan. This will also create ann incentive to stick to it, as you've already committed. Just make sure to keep things interesting, giving yourself lots of (healthy) variety. For fitness, set some weekly goals that are realistic and attainable. If you like hot yoga, try to attend three classes that week. If you're a gym bunny, set a goal for number of visits to the treadmill.
With the busy hum drum of every day life, especially with young kids in your mix, relationships often start to take the back burner. Whether it's your marriage or even your relationship with your best pal, it's important to set a weekly reminder to pay attention to these important relationships so that you don't wake up one day and realize you barely know each other anymore. I find it helpful to designate one night a week for "date night" and another evening or lunch hour for seeing a friend (better yet, a group of friends so you can squeeze a few in at once!)
So take the time each week to put some targets in place. You'll feel great meeting them, and your life will inevitably be more fulfilled and successful as a result!
This subject may feel somewhat tired at this point, but I am glad to see the media beginning to focus more on the saturation of dieting and weight loss incentives and their negative impact on young children, particularly girls. With growing access to technology and various media outlets, children are being bombarded with messages about “losing weight fast” and seeing headlines like “get thin in just a week” on a daily basis. They are also being shown images of “the ideal body” that have been edited and manipulated, creating an unrealistic (and unhealthy) idea of what “normal” should look like. This is so common that they are growing up with the mentality that they should constantly be trying to lose weight, to be thinner, no matter their size or weight. Weight loss has gone from being a health requirement for the obese, to a common goal of the majority of the population, at least in Western society. It’s almost like a competition, who is the thinnest? Who has lost the most weight in the shortest amount of time? Exercise has become only about losing weight, as opposed to building strength, energy and endurance.
These negative messages impact all people, but children are the ones in the most danger as their bodies are still growing and developing and need proper nutrition to do so. They are also extremely impressionable, and are developing their habits and mentality towards their health and bodies that they will carry with them throughout their lives. Creating a positive body image in young people isn’t just about telling them that they are beautiful no matter what shape or size they are. Though this is important, there is more to it. Instilling a healthy body image entails focusing on the important factors, like health, nutrition and balance. There is a fine line between making sure they are conscious of their health and making good decisions when it comes to eating and staying active, and over focusing on these areas.
The best way to ensure that your kids maintain a healthy mentality toward eating and fitness is not to over- focus. Lead by example and provide them with healthy, balanced meals from an early age. Get them accustomed to eating this way without harping too much on the importance of it. This being said, don’t completely deny them of treats. This will only come back to haunt them later as they will likely have self-control issues when they are no longer restricted from these “forbidden fruits”. It’s all about balance and lifestyle. Treats are treats…simple as that. In terms of fitness, try to provide an active lifestyle for them. Don’t focus on the results of fitness, but the importance of staying active and involved in extra-curricular activities. Sports are a great way to keep them active, as they are social, fun and team based which builds trust and companionship. Companionship is a really key factor in my opinion. It’s healthy to have a little competition between peers, but competing with oneself can become obsessive and self-destructive, particularly when it comes to weight loss goals.
Long story short- sign your kids up for lots of activities! Encourage them to find an active sport that they love. Keep them well fed with a healthy attitude toward nutrition, and too busy to over-focus on things like being super thin or losing weight. If they remain healthy and happy, the physical results will come naturally.
As we discussed in our earlier post on “self-control,” Walter Mischel, the psychologist behind the famous “Marshmallow Test,” deduced that those who appear to have higher self-control from a young age are generally more successful, slimmer, and less susceptible to bad habits like drug and alcohol abuse. But can we train ourselves, and even our children, to exert this kind of self-control? The answer is yes.
Leap Frog, Yoga Style: Sit in splits position and stretch it out while your little beaper leaps across you. You may want to throw in a chair to leap off of to avoid and accidental be-headings.
Early childhood experiences have been proven to shape our ability to learn, as well as our future mental and physical well-being. Intentional movement, such as Yoga, has a great impact on a child’s ability to maintain focus, remain calm, and filter sensory information. Practising Yoga at a young age, and accompanying these physical movements with other essential mental development tools, helps to build a child’s self-awareness, emotional intelligence and physical self-control. Also, Yoga teaches kids to respect the body’s cues and needs to move, and eventually feel confident and comfortable in their own bodies.
The Crow Swing: Good for Mom & Dad’s Arm Muscles, great for the little one’s flexibility. Not to mention one heck of a fun ride! Have your junior assume Crow’s position while you grasp his/her hands and lift. It might take a few tries to get air born- but they’ll love it once they do!
Self-regulation transfers the responsibility of learning and taking control of their behaviour back to the children. The goal is to create a certain mindfulness and self-awareness to the point that they will know how to recognize and manage emotional or stressful situations that would normally cause them act out. This mind- body connection can be helpful in many scenarios, such as pulling them out of a meltdown or focusing in a classroom. Yoga is also a great activity to do as a family, as it promotes calmness, balance and connection. There are tons of fun poses to try with your kids, too!
The Back Bend and Crow Pose Combo: Get into your best bridge and have your little tot perch on top of your tummy in Crow’s position. Tons of fun for flexibility, balance, and building trust!
Luckily, yoga is a very portable practice! For example, my family and I have recently started a new tradition of spending our summer holiday in Costa Rica. In addition to its natural beauty and the wide variety of amazing activities Costa Rica has to offer, the most precious and valuable experiences are, in my opinion, less obvious. I like to think of the whole experience as exercise for the mind and body. It is such a joy to practice yoga on the beach with my kids, with a beautiful view and calm ocean energy surrounding me. It’s also a great way to re-connect with your family, and with your-self.
Family Handstands: Get inverted together, and see who can hold their stand the longest! Inversions are great for increasing blood circulation. Providing more oxygen and blood flow to the brain is thought to increase many mental functions like memory, concentration etc.
Article Source: http://www.kidsyogastories.com/how-kids-yoga-develops-self-regulation/
Teaching Your Kids About Sustainable Living June 11 2015
No Summer Camp? No Problem. 3 Great Ways to Keep your Kids Active & Entertained this Summer! May 28 2015
It's no secret that once kids reach the age of about ten or eleven, parents start counting the days from Christmas to the joyous weeks in which their children head off to the rural countryside and camp out under the care of a bunch of other overgrown children. However, it's also no secret that these "camps" are becoming more like resorts, and with growing luxuries there are growing costs.
If your kids are sticking around this summer, there are many fun ways you can ensure they have an amazing summer experience without having to send them away for 2 weeks or a month (and pay a hefty cost!) Not only will they have fun, but so will you! You just have to be willing to roll up your sleeves a bit.
1. Plan a Family Camping Trip
No matter where you are, camping is almost always an option. It's not the most appealing activity for some, but there are varying levels to which you can actually take this "roughing it" experience. The benefits of doing something like this as a family, even just for a couple of days, are plentiful. Firstly, you strip away all modern technologies and distractions. No more TV, video games, etc. Sure, they may bring their cell phones.... but they'll eventually die! You'll be amazed at how much more focused and engaged they are without all of these extras to busy their minds. Major bonding potential.
Secondly, they will learn basic survival skills that are quickly being lost on our rapidly advancing technologically dependent society. Kids rarely even know that it's possible to cook without a burner, or boil lake water clean. They'll learn how to pitch a tent, and how to survive a few days without google or a nearby grocery store. Want to go the extra mile? Do a portage! Build up those wiry muscles carrying the canoe from site to site. Here are some of the most notable campgrounds across Canada and the US:
Algonquin Park- Ontario
Bon Echo Provincial Park- Ontario
Aspen Beach Provincial Park- Alberta
Yosemite National Park- California
Olympic National Park- Washington
2. Family Game Night- Active Style
Remember when your parents used to force you to spend an entire night of your week sitting in the living room playing an excruciating game of monopoly so you could spend time "as a family?" This is so not what I am talking about. I'm talking about being the coolest parents on the block. How? By getting a whole bunch of families together for outdoor games and sports one night a week. It will take a bit of planning, but this helps as it ensures that everyone commits and follows through.
Here's how it works. Talk to a few other families (neighbors, friends, etc.) and see if they have an interest in setting up a family game night. Draw up a rough calendar of proposed weekly activities for the entire summer. It helps to involve other families as a) they can help contribute ideas for weekly games, and b) most games are more fun with more people! Also, it makes it more fun for the kids to have their friends around (sorry, mom and dad.) Try to ensure that the teams are divided up by family. This will help you spend time as a family, stay active, and is a great way to teach your kids to work as a team (and to see your family this way too!) Here are a few game ideas to get your creative juices flowing:
Capture the Flag
Clue (murder mystery game)
Classic Carnival Contests (Potato sack jumping, wheelbarrow race, egg in the spoon race)
3. Rent (or Buy) Some Bikes!
Kids love exploring. Biking is a great way to explore new areas. There are so many biking trails available in the most beautiful settings. It's an easy way to travel and see a greater area as opposed to hiking on foot which can be slower and more draining. There are a ton of companies now which rent out bikes by the hour. (ex. Bike Share in Toronto, Citi Bike in NYC) If you're ready to make it more of a regular habit, you can get some great second hand bikes at an affordable cost, just be sure to do your research.
These are just a few of the ways to get creative and keep your kids active and entertained this summer. If you're willing to get a bit down and dirty, you'll be surprised how much fun you can all have together!
Staying Fit as a Busy Working Parent May 22 2015
It's really easy to find excuses not to exercise when you're a parent of young ones working a full-time job. Life gets BUSY. But would you ever deem it excusable to neglect looking after your child for these same reasons? Didn't think so. The first step in the right direction is to start viewing fitness as a necessary part of taking care of yourself. You wouldn't skip a basic necessity of caring for your child, like food, education, or sleep, because you were too busy, would you? So why should your own body get the shaft? I'm not suggesting that every mother or father should make it a priority to resemble a fitness model or have "abs of steel," just that you incorporate fitness as a regular part of your routine to maintain your mental and physical well being. Trust me- your family will thank you for it!
Without regular exercise, we eventually become low energy, burned out human beings (which can equal lacklustre parents and spouses!) Maintaining a regular fitness regimen keeps your metabolism going, your energy levels higher, and your mood elevated. This has obvious benefits for your relationships with your loved ones, and even your sex life. But who has the time or energy to hit the gym after a long day at work, then feeding, bathing and coaxing a bunch of rambunctious kids into bed? It's never going to be super convenient, but here are a few tricks you can use to find the time.
If you're married with young kids and both working full-time jobs, you're just going to have to accept that for the next few years, you will need to rotate the morning and evening shifts. No one loves waking up at 6am to hit the gym before heading to the office for a long day of work. However, once you get there and get going, it's surprising how exerted you feel going into your day. Getting those endorphins going first thing in the morning is a great way to start, hard as it is to get yourself there. This means your spouse takes the breakfast shift with the kids, gets them to school etc. and when you get home that night, you're on deck for dinner, bath, and bedtime while your spouse heads straight to the gym. You'll probably be ready for an early slumber yourself at that point, but it will feel well deserved. The next day, swap. Or, find a similar way to divide and conquer, allowing for balance of responsibility between you.
Single parent? Bite the bullet and hire a babysitter for an hour or two after work to do the dinner shift while you hit the gym. It's a worthwhile investment.
8 Minute Abs, Arms, Legs and Buns.
Are you a stay at home parent with no nanny or assistance? I get it- there's literally no time to hit the gym, at least not on a regular basis. This is where home workouts come in handy. I am going to let you in on a little secret of mine. I swear by these hilarious "8 minute workout" videos (below) that I found online a few years back. Judging by their attire, they must be from the 80's. It amazes me that they're still up but I'm not complaining! If you can get past the funny clothes and hairdos, these videos are super useful and get you toned up in no time. There's one for abs/core, one for arms, one for legs. 32 minutes and Ta Da! Full-body workout. When you put your kids down for a nap, grab your laptop and set up in a room with a little floor space to do your exercises. Not in the napping stage? Set up in a room within sight while they eat their lunch. Or better yet, create an arts and crafts activity (no sharp objects!) that will keep them busy for a half hour. These are only a few examples of the masses of online workout and yoga videos available online. Do some research and find a few that work for you!
Play With the Kids!
Don't underestimate the amount of cardio you actually get running after your little ones. As they get older, continue creating games that involve running, such as a family soccer or baseball game, capture the flag or even scavenger hunts. It keeps you AND your kids active and is a great bonding experience.
Detoxifying Your Home May 14 2015
Detoxifying your household
Let’s be honest, most of us aren’t going to start tearing apart our homes to make sure we’re using the most eco-friendly, non-toxic products and materials possible. If you plan on staying a while though, I highly recommend you consider some of the following tips on how to reduce the amount of toxins you and your beloved family are breathing in on a daily basis, even if it’s one step at a time. Doing a reno? Even better, this is a perfect time to consider replacing any harmful materials and finishes with a more environmentally and health conscious alternative.
Image Source: http://ecx.images-amazon.com/images/I/51TGEqZBm8L.jpg
A lot of paints are misleading. Most are marked as “zero VOC” on the can, but actually emit a ton of harmful chemicals and toxins into the air! Until recently, most paints required these “Volatile Organic Compounds” to work effectively. Growing knowledge about the harmful chemicals and toxins released by these paints and finishes has resulted in the rise of many Natural Paints (made from natural, organic ingredients). Make sure when choosing your paint that it’s clearly labelled “non-toxic” or “natural paint.” There are a few great brands to try, all of which are relatively affordable. Try Ecos Paint, Mythic Paint, and Air Pure Paints (these actually purify your air of VOC ‘s and Toxins!) Also check out the Earth Easy website, as they talk a bit more about what harmful chemicals are in generic paints, and give several great recommendations for non-toxic paints and other green household materials.
Re-purpose your old Furniture:
Image Source: http://i.telegraph.co.uk/multimedia/archive/01977/revamp-1_1977780b.jpg
You don’t have to break the bank buying brand new, sustainably made furniture with non-toxic finishes. However, if you can afford it, we highly recommend this for your family’s long term health and well-being. You can re-purpose your existing furniture, or for those looking for some new flare on a budget, there are tons of fun vintage pieces online or in thrift stores that can look fab with a little TLC. The trick is to have them professionally sanded down, (there could be all kinds of toxins hiding in old varnishes and finishes) and then apply a new non-toxic, eco-friendly paint colour of your choice. White makes anything look fresh and new, but it’s also fun to play around with pops of colour if you’re feeling bold.
Re-Seal your Floors:
Image Source: http://www.trendsfloor.com/wp-content/uploads/2014/10/sealing-wood-floors-bz7bovlq.png
Hardwood is obviously the most natural and desirable material to use for flooring. It’s hypo-allergenic, easy for cleaning, and doesn’t emit any harmful chemicals. You should be careful however which sealants you are using after laying down your floors. Many sealants contain VOC’s and harmful chemicals. Did you know that carpets also emit these horrible Volatile Organic Compounds (VOC’s)? These are the “soft, cozy” floors we put down for our kids and infants to crawl around on, yet they are actually one of the biggest sources of indoor chemical pollution, especially when they’re new! These VOC’s contain chemicals that can cause respiratory damage, hallucinations and nerve damage in human beings. Horrifying, right? There is a solution! There are many sealers for carpet which apply like a shampoo to seal in those nasty gasses being emitted into the air. AFM Safecoat provides safe sealants for both carpets and hardwood.
Use Green Cleaning Products:
Image Source: http://i.kinja-img.com/gawker-media/image/upload/s--GbqycvhP--
This one’s kind of a no-brainer but I wanted to touch on it none-the-less. There’s no point in taking all of these steps to use non-toxic materials if you are going to use poisonous chemicals to clean them! Here are a few easy rules to follow. Stay away from bleach. Don’t buy anything with the hazard symbols on them, ex. “corrosive, irritant, or poison” symbols on them. After using these products, the toxins linger in the air for days after use. We breathe them in, and absorb them through our skin from residue left behind on dishes, cutlery etc. Avoid products with the following chemicals: 2-Butoxethanol, Ammonia, Coal Tar Dyes, MEA (monoethanalomine), DEA (diethanolamine), TEA(triethanolamine) Nonylphenol ethoxylates (NPEs), Phosphates, Sodium lauryl sulfate (SLS) and Sodium Laureth Sulfate (SLES). The list continues really, but these are a few good indicators of a toxic product. Look for labels with “bio” “organic” and “natural” on them when buying your cleaning (and Laundry) products, but be sure to read the ingredients also!
Outdoor Workouts- So Hot Right Now. May 07 2015
With spring in the air and fitness rising on the priority meter, (hello, bikini weather) I thought I’d share with you the benefits and multi-uses of Mother nature’s back yard. Outdoor fitness is becoming more and more of a popular phenomenon. From fitness mobs and running groups, to park workouts and TRX training, there are dozens of ways to use the outdoors as your gym, and soak up some vitamin D while you’re at it! Just follow these few easy steps and you’re on your way to an awesome beach bod, and some extra cash for summer fun!
Image Source: http://www.domesticdork.com/wp-content/uploads/2012/12/NoGymNoProblem.jpg
Cancel your gym membership (for now).
Every spring, I cancel my gym membership. Why? I don’t see the need for a treadmill when I can run outside. I don’t see the need for machinery when I can use the monkey bars at the local playground for chin-ups and other exercises. I don’t need a floor mat when I can use my yoga mat in my back yard to stretch and do ab exercises. Most importantly, I save a solid few hundred dollars, and don’t burn fossil fuels driving to a gym or waste energy on electrically run machinery! Most gyms will offer a 6 month membership. If you can do month to month, even better! Save money, travel time and energy consumption by using the outdoors until the weather no longer permits it.
Join a running group.
Image Source: http://trainingcampsf.com/wordpress/wp-content/uploads/2013/04/Group_running.jpg
As we’ve discussed before, community is a key element of staying motivated and driving performance when exercising. Most neighborhoods have a local group that gets together a few times a week to run. It’s a great way to meet people, and will keep you motivated to stick to a workout routine.
Use the outdoor elements.
Image Source: http://thefitchronicles.com/wp-content/uploads/2013/07/pre-beach-workout-photo-51.jpg
Often if you drive past your local park or even the beach, more and more you will see people exercising. Many beaches (south Beach, Miami for instance) actually have designated bars set up designed for strength conditioning exercises! Otherwise, any local playground will have monkey bars and other useful equipment that have multipurpose use, you just have to get creative!
1. Use the stairs. Find a set of three or four stairs (or even a picnic table). Step up 2 stairs with your left foot, then back to the ground with your right. Repeat with the other foot. Then step up 2 with your left, then 2 more with your right, then back. Repeat. Who needs a stair master?
Image Source: http://www.fitnessbyd.com/wp-content/uploads/2011/06/P1030157.jpg
2. Use the monkey bars. For chin-ups, grab on with both hands, pull yourself up to chin level, release and repeat. You can also use the monkey bars to strengthen your core. Hang on to the bars with both hands, and slowly lift your legs up as far as you can. Hold, and release. Repeat. Or, try any of the exercises above. They're tough, but will give you killer abs!
Image Source: http://redefiningstrength.com/wp-content/uploads/2014/12/monkey-bar-exercises.jpg
Enzymes- WTF are they? April 09 2015
We talk a lot about the brilliant “Enzyme” technology in our detergent, and how it helps position us as one of the most effective, eviro-friendly products available on the market. Chances are though, the average person (who doesn’t deal with cleaning products for a living) won’t have a clue WTF an enzyme is, let alone how it works.
Image Source: http://images.sodahead.com/slideshows/000002449/3809_picture_of_a_hard_working_man_doing_the_laundry-26369960447_xlarge.jpeg
Enzymes are biological catalysts that break down organic substances through biological reactions. We have enzymes in our bodies, which help speed up important processes where a breakdown of substances is required or new substances are created, such as cellular respiration, photosynthesis and protein synthesis. In addition to their ability to speed up reactions, they also provide a controlled environment as they only produce one targeted reaction at a time, so by using them we can control where and when these reactions occur.
Image Source: http://www.buzzle.com/images/diagrams/enzyme-working-mechanism.jpg
So, naturally when attempting to develop a ground-breaking product that would finally obliterate that nasty funk from our work out gear, we looked at the root of the problem. Bacteria caused by bodily oils and sweat were clinging to the fibers of the clothing. Though conventional detergents would temporarily mask the problem with fragrance, that old familiar stink would quickly return during the next sweat session. So, we thought, what could we use to actually disintegrate this bacteria, removing it entirely? Enzymes!
Image Source: http://i.kinja-img.com/gawker-media/image/upload/s--JELz5JCi--/c_fit,fl_progressive,q_80,w_636/jvtupl0vwc1ajvsfgwyw.jpg
So, the genius scientists behind No Sweat’s [secret agent] sports wash set out to purify these organic enzymes and use them to break down these biological substances. After careful testing they found that when combined with cool to warm water, these enzymes would indeed dissolve bacteria caused by sweat and bodily oils. The enzymes literally digest any biological stinks and stains, leaving the clothing odourless and fresh like new. Due to the fact that enzymes are effective in cooler temperatures as well as warm, they are safe for use on delicate fabrics, so we also recommend you use No Sweat on your intimates!
Article Source: http://www.abpischools.org.uk/page/modules/enzymes/enzymes5.cfm?coSiteNavigation_allTopic=1
How to Survive the Inevitable Christmas Binge December 15 2014
Tis’ the season to drink and eat lots… And lots… And then some more. And then hate yourself for it after. We all have a sort of hate/love relationship with the holidays, all the cheer and festivities- so much fun, so many calories. Between the abundance of sugary cocktails and hors d’ouvres at cocktail parties, to the big ol’ turkey dinner itself, even those of us with supernatural willpower are bound to slip a little. Well we think that’s OK! It’s all about balance, which includes allowing ourselves to indulge at certain times of the year, while being super diligent at others. That being said, there are a few party tricks we’d like to share to help you stay SOMEWHAT balanced over the next couple of weeks.
Hydrate, hydrate, hydrate!
Seems simple, but don’t underestimate the power of lots of H2O to counteract bloating from all that salt you’ll inevitably consuming, and those under eye bags from lack of sleep and too much sauce (nope, not the gravy kind…)
The Rinse Cycle:
This sort of ties in to trick #1, but following each alcoholic beverage with a glass of water will help with your hangover as well as your level of intoxication (no one wants to be the girl who sat on the bosses lap and slobbered all over his tie at the Christmas party.)
Squeeze in some exercise every day:
We know- with the back to back events and hangovers to boot, hitting the gym may seem next to impossible. But even if you can squeeze in a daily power walk with a family member or friend, it will make a difference. Get some fresh air and exercise and keep your metabolism going. Bonus- a great way to get a quality hour in with someone special during all the madness!
Don’t skip meals:
A lot of people operate under the mentality that since they will be snacking at parties, they should skip dinner beforehand. This is a big NO, as you will be hungry and over eat. It’s harder to keep track of these small morsels, which seem deceivingly harmless. If you have a nice healthy (small) dinner before, you won’t go crazy on the apps. You’ll spend more time dancing, and end up consuming fewer calories throughout the night- guaranteed.
Bring a Healthy App:
Inevitably you will be paraded with an endless display of cheesy, carby, delicious appetizers at every party you attend. (Which could be 3 or 4 in one day!) So, it’s a great idea to bring along a veggie platter and some dip so you know there’s something to busy your hands with if you want to resist the temptation of the more gluttonous options.
Happy holidays from the No Sweat team to you!!!
Limberness- The Silent Secret Behind a Killer Bod September 05 2014
Image Source: http://astoldbylaura.wordpress.com/category/college-life/page/2/
Ballerinas, Gymnasts, Cirque Du Soleil performers and Martial Arts experts are some of the most graceful, beautiful athletes to look at. What do they all have in common? They are extremely fit, strong and FLEXIBLE. While many workout devotees focus on improving their general level of fitness and strength, flexibility seems to have been the ugly step-child of our gym culture- underrated and often an after-thought.
In truth, the athletic performers that wow us the most had it figured out long ago. Flexibility is not only impressive, it is often what differentiates an average body from one that is super fab.
Flexibility can be termed as the ability of your joints and body parts to execute their full range of motion. In spite of common belief, flexibility is NOT genetic. Yes, some bodies are more naturally supple than others but all bodies have the capacity to achieve a fuller range of motion with the right practice. A focus on dynamic stretching (“stretching while moving”) and isometric stretching (or “engaging the muscle while stretching”) is a good place to start. These kinds of stretching increases core temperature, muscle temperature, elongates the muscles, and stimulates the nervous system all while yielding faster results.
- It will save you from injury- muscles lose their natural suppleness are prone to tears, aches, and pains. Over time, loss of flexibility could lead to permanent changes in posture and normal muscle function.
- It will help “tricking” – you’ll be able to take your yoga practice to the next level or really just impress the heck out of your friends and your kids at the park
- It adds a whole new dimension to your movement. Flexibility can’t be forced. It takes time and patience and teaches “Kinesthetic awareness” where your body is in space and time.
- It’s easy, fun, and impressive, so why not?
You should never feel actual pain. For the muscle/tendon stretches, a burning feeling lets you know that you’re doing it right. For joint stretches like the side split, etc., the feeling is odd. It’s uncomfortable, but not really painful. If a stretch ever genuinely hurts, then STOP! “No pain, no gain” does not apply to flexibility training.
Stretches to Improve Flexibility:
image source: http://www.sensational-yoga-poses.com/images/bennitasana-chest-stretch-3.jpg
Spine- back bends, twists
image source: http://www.yogacurious.com/blog/one-legged-seated-spinal-twist-ardha-matsyendrasana-yoga-pose/2013/12/
Torso- side bend
Legs- side splits, splits, pvc foam roller
image source: http://www.fitsugar.com/How-Do-Splits-3551904
image source: http://crossfitwaterloo.com/2013/09/18/crossfit-kids-underway-yoga-schedule/
The best part about stretching is that you can do it anywhere, any time. Try stretching while you watch TV. It keeps you from snacking and is great way to relax. Also, get your kids or spouse in on the action! Have them sit on your back, pull your arms, etc. to help deepen your stretch.
Remember, flexibility isn’t something that happens overnight, nor is it something that will be achieved by putting in the bare minimum. Two months of 10–20 minutes of solid stretching every day should make a noticeable difference. While, age, genetics, and how much you stretch, all play a role in determining how long it will take to achieve a particular goal, a reasonably fit person should take no more than 6 months or so to achieve a healthy to advanced level of flexibility.
5 Fun Poses You Didn't Know You Could Do With Your Kids! August 06 2014
No matter what you say, it’s what you do that counts. If you want your kids to be active- BE active. They will love their time with you and will develop good habits in spite of themselves. Monkey see, monkey do!!!
1) Leap Frog, Yoga Style!
Sit in splits position and stretch it out while your little beaper leaps across you. You may want to throw in a chair to leap off of to avoid and accidental be-headings.
2) The Crow Swing:
Good for Mom & Dad’s Arm Muscles, great for the little one’s flexibility. Not to mention one heck of a fun ride! Have your junior assume Crow’s position while you grasp his/her hands and lift. It might take a few tries to get air born- but they’ll love it once they do!
3) Back Bend & Crow Pose Combo-
Get into your best bridge and have your little tot perch on top of your tummy in Crow’s position. Tons of fun for flexibility, balance, and building trust!
4) Splits Lift:
Lift your little one up in splits position and see how long you BOTH can hold it!
5) Family Hand Stands:
Get inverted together, and see who can hold their stand the longest! Inversions are great for increasing blood circulation. Providing more oxygen and blood flow to the brain is thought to increase many mental functions like memory, concentration etc. J
(More info on the benefits of inversions here http://yoganonymous.com/10-benefits-of-yoga-inversions/)
Couples Workouts- More Sweat Leads to Better Sex! August 06 2014
Having trouble motivating your spouse to hit the gym? Go with him/her! There are amazing benefits to working out or playing sports together. It’s a known fact that exercise increases endorphins, which impact your overall mood. Fitness can be a great outlet for the release of stressors in your relationship, and a healthy, beneficial way to keep things exciting.
Sweating it out in unison can also be a great bonding experience, helping you to build trust and communication skills between you and your significant other. Who needs couples therapy?! More importantly, let’s face it- with your newly toned bods, increased endurance and all those pheromones flying around, you won’t have any more problems in the bedroom.
“Exercise gives you endorphins. Endorphins make you happy! Happy people just don’t shoot their husbands.”
For some serious inspiration, check out this vid:
Image Sources: Pinterest
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