Category: Health & Fitness

5 Workouts for Moms to Do at Home

Trying to get healthy but can’t seem to find the time or money to go to the gym?

Don’t worry, there are plenty of ways to stay healthy by exercising in your own home.

This article will break down the top 5 workouts for moms to do at home.

1) Fitness Blender

“Fitness Blender” is a website run by a married couple, Kelly and Daniel, which offers hundreds of free workout videos.

Not only are you saving the hassle of having to leave the house to go to the gym, but you’re also saving the money you would spend on a membership.

Fitness Blender offers exercise videos for all exercise goals. They offer strength training for all muscle groups. They also have workouts that require little to no equipment.

2) Yoga Videos

Yoga is one of the most relaxing workouts for moms.

It is a common misconception that yoga is easy and doesn’t give you a good workout, this is not the case! Yoga can help tremendously in your quest to build muscle and increase flexibility.

Plus, yoga clears your mind. When you’re a new mom sometimes all you need is a few minutes of relaxation, and a yoga video can offer that to you.

3) Bodyweight Strength Training

There’s no need to go out and buy a bunch of elaborate workout equipment. Everything you need is already with you.

Do a total body strength training routine with no equipment for a great workout.

Be sure to hit all of your muscle groups, don’t fall into the trap of ignoring your upper body. Good upper body strength exercises include pushups, tricep dips, and pull-ups.

After your strength routine, it’s important to refuel your muscles. Try these Sportsfuel bodybuilding supplements to give your body the vitamins and protein it needs to recover.

4) Mini Trampoline Workout

Bouncing on a trampoline is a great way to relieve stress and feel like a kid again.

Miniature trampolines can be bought online or in store for an inexpensive price. Jumping is one of the best aerobic workouts for your whole body.

Plus, your kids will love to use it once you’re done.

5) Treadmill Incline Workout

Have a treadmill but despise running? Try a walking incline workout instead.

Simply step on your treadmill and crank the incline up high and power walk on it. This workout is incredible for your legs and glutes and will get you a good sweat quickly.

Enjoy These Workouts for Moms

As a mother, we understand that it’s sometimes hard to take time for you.

You’re conditioned to always sacrifice what you need for what your child needs.

However, your health is very important if you want to be there for your child long term. These home workouts for moms will help you stay healthy and more alert all day long.

If you have any questions for this article or want to contact us for any reason, please do so here.

Why Having the Best Breakfast Means Having the Best Day

best breakfastBreakfast is the meal of champions.

Eating a hearty healthy breakfast is one of the best ways to start your day. When you get adequate calories in the morning, you’ll be energized and ready to tackle the tasks in front of you.

Read on to discover why having the best breakfast means you’ll have a fantastic day.

Perks Of The Best Breakfast

1) You Get to Have Coffee

Who doesn’t love waking up to a cup of joe?

One of the reasons breakfast is so great is because breakfast time means coffee time.

Lunch and dinner foods just don’t taste as good with coffee as breakfast foods do. Having coffee in the morning will energize you and make you ready to tackle whatever your day holds.

If you wait until later in the day to have your coffee, the caffeine could keep you up and cause poor sleeping patterns. Breakfast is the best time to have your coffee – which also makes it the best meal of the day.

2) Breakfast Foods Are Comforting

Another reason to have the best breakfast is that breakfast foods are naturally comforting.

Foods like pancakes, waffles, and french toast have a high carb content that makes them feel like a warm hug in your stomach.

It’s hard to feel unsettled while eating fluffy pancakes and bacon.

3) You’ll Be Satisfied Until Lunch

When you’re hungry you perform worse at work and are less productive.

Low blood sugar can cause mood swings and headaches. This is why having a big breakfast is so important.

When you eat enough calories in the morning, you’ll feel full and satisfied until lunchtime when you can have another meal.

Not sure what to eat for breakfast to keep you full? Check out my nutrition advisor for ideas on how to get the proper vitamins and nutrients.

4) Breakfast Makes You Thin

Studies show that people who eat breakfast are thinner than those who don’t.

This is because breakfast kickstarts your metabolism to get it working throughout the rest of your day. Breakfast literally means “break the fast”. When you’re asleep, your body is in fasting mode and your metabolism slows down significantly.

The first meal you eat during the day breaks this fast and revs your metabolism up again. You want to be sure that you’re starting up your metabolism as early in the day as possible so that it’s burning calories for you all day.

Eating a healthy breakfast will also ensure that you’re satisfied enough to not binge eat at lunchtime. Sensible meals that are balanced cut out senseless snacking throughout the day.

Have Your Best Breakfast Every Day

Make it a goal to prepare yourself a nutritious breakfast every single morning.

Your breakfast should be the largest meal of the day, as your body has the rest of the day to burn it off.

Treat yourself to a high protein breakfast to ensure you stay satisfied longer.

If you have any questions about this article or want to contact us for any reason, please do so here.

5 Vitamin Supplements You Need to Improve Your Health

According to a recent Gallup poll, about 50% of Americans take vitamins to supplement their diet. Americans have become increasingly knowledgeable on the importance of having a well-balanced, nutrient-rich diet.

However, most of us are still lacking the basic nutrients dieticians recommend. A vitamin-rich diet can not only improve your cardiovascular system but also promote bone health and strengthen your immune system.

If you’re interested in learning about 5 vitamin supplements that can do wonders for your health, read along!

5 Essential Vitamin Supplements

1. Vitamin C

Vitamin C may be the most well-known of all vitamins, and may be one of the easiest to take! Vitamin C is essential for keeping your immune system strong, but it also has many other benefits. It has been shown to reduce stress levels and lower the risk of stroke by up to 42%.

Even with all these benefits, not enough Americans are getting their daily requirement of Vitamin C. If you suspect you’re one of these people, make sure to look for a 500mg vitamin C supplement.

2. Vitamin B12

Vitamin B12 is a powerhouse for the body. It helps to promote a healthy nervous and digestive system and can lower your risk of heart attack. Unfortunately, Vitamin B12 is mainly found in animal products, so many vegans and vegetarians may not be getting enough of it.

Even though the daily requirement for Vitamin B12 is relatively small, we need to replenish it every day. For that reason, a B12 supplement is vital, especially for adults over the age of 50. B12 supplements can be found in stores almost anywhere and can be vegan-friendly as well.

3. Inulin Powder

Inulin has been found in foods like bananas, asparagus, and garlic for a long time, but supplements for Inulin are only recently taking off. Most Inulin supplements come in a powder form like What Protein and have many benefits associated with them.

Inulin mainly impacts the digestive system, where it can promote many positive side effects. It can promote blood-sugar levels and reduce constipation. But, it also has benefits outside of the digestive system, including a reduction in stress levels and improving sleep quality.

4. Vitamin F

While the body does naturally produce many of the vitamins we’ve listed here, the body can’t naturally produce vitamin F. But, vitamin F is an extremely beneficial vitamin and getting enough of it should be of top priority.

Vitamin F can reduce LDL, otherwise known as “bad”, cholesterol. In doing so, Vitamin F improves overall circulation and reduces the risk of heart infection. It can also promote skin and nail health by combatting drying and thinning, to leave you looking younger and healthier.

5. Vitamin A

Vitamin A is a fat-soluble vitamin that is also a strong antioxidant. As antioxidants are the secret to long-term youth, a vitamin A supplement is something people shouldn’t be able to get enough of. But on top of that, Vitamin A has many other benefits for essential health.

Vitamin A is essential for eye health, as it prevents macular degeneration, which can lead to age-related blindness. It can also promote proper immune system support, as the genes involved in immune responses are regulated by Vitamin A.

Final Thoughts

Even with all the benefits they bring, not enough Americans are reaching their recommended vitamin levels. For this reason, vitamin supplements can be a great addition to a life of healthy dieting and exercise.

On top of vitamin supplements, natural health supplements can also work wonders on the body and promote overall health. Natural health supplements and vitamin supplements can work together to improve the overall health of anyone ready to try them.

Amazing Winter Wellness Tips for the Holiday Season

Winter is around the corner, so make sure you’re ready! Now it’s the best time to get fit for the holidays and strengthen your immune system.

Common cold and flu are more likely to occur in the cold season. Flu viruses, for instance, peak between December and February. Thus, it’s important to take care of yourself and be prepared for the winter.

Stress, bad eating, and poor sleep can weaken immune function, leaving you vulnerable to diseases. A diet low in vitamins and minerals affects your body’s natural defenses.

Fortunately, there is still time to get in shape for the cold season. Check out these winter wellness tips for better health:

Load Up on Fresh Produce

Citrus fruits, leafy greens, and winter squash should come first on your list. Rich in vitamins and antioxidants, they boost your immune system and keep flu at bay.

Oranges, for instance, are full of vitamin C. This nutrient may reduce cold and flu symptoms. It also increases collagen synthesis, keeping your skin young and smooth.

Limit processed foods and load up on fresh produce. Look beyond calories. During the cold season, your body needs higher doses of vitamins to stay healthy and fight germs.

Get More Vitamin D

The human body produces vitamin D when exposed to sunlight. If you’re like most people, you probably spend a lot of time at home during the winter. This may lead to vitamin D deficiency.

This nutrient regulates your mood and immune system. It also contributes to calcium absorption and strengthens your bones. Even the slightest deficiency can impact your health and well-being.

Eat foods rich in vitamin D, such as tuna, sardines, eggs, and mushrooms. Almond milk and fortified whole grains are a healthy choice too.

Stay Active

Diet and physical activity are equally important. Regular exercise is crucial to winter wellness. It not only keeps you fit but also boosts immunity and lifts your mood.

Depending on your schedule, hit the gym or exercise at home. Start your day with a quick stretching session or practice yoga.

If you’re short on time, do bodyweight exercises. Burpees, mountain climbers, plank jacks, and push-ups require no equipment. When done right, they torch fat and build overall strength.

Pamper Yourself

Don’t let the winter blues affect your mood and well-being! Squeeze more me time into your schedule and pamper yourself.

Plan a movie night, go to the spa, or take a warm bath with essential oils. If you love spending time at home, get the best massage chair for the money.

Regular massage boosts your immune system and relieves stress. On top of that, it improves your mood and wards off depression. Think of it as an investment in your health.

Make Winter Wellness a Priority

As you see, there are plenty of things you can do to stay healthy in the cold season. The harsh weather can take a toll on your body, so it’s crucial to emphasize winter wellness.

Simple things, such as washing your hands more often and eating healthy, can make all the difference. Moisturize your skin before leaving home, stay hydrated, and get plenty of rest.

Do you have any winter wellness tips to share? How do you keep fit during this time of the year? Leave a comment below!

How to Find Affordable Women’s Health Services in Your Area

Staying healthy can be a mission, particularly in the rush of today’s modern world.

Tips and tricks are essential strategies for better health and wellbeing, but sometimes you need access to professional women’s health services. But how do you find them? More importantly, how do you find health services you can afford?

Here are a few ways you can find and access affordable health services.

Community Health Centers

If you don’t qualify for Medicaid coverage and can’t afford a health plan you can access women’s health services through your local community health center. They’re low-cost and how much you actually pay will depend on your income.

Community health centers are in both rural and urban areas. They offer many services including prenatal care, baby shots, and referrals for specialized care.

High School Wellness Centers

Many high schools have wellness centers that provide basic health services. If you’re a student at a school with a wellness center, you can access these services free of charge.

Wellness centers are different from school to school, but most provide the following:

  • Treatment for when you’re sick
  • Simple lab tests for diagnosing potential health problems
  • Preventive care including routine checkups and sports physicals
  • Immunizations
  • Mental health services
  • Substance abuse care and prevention
  • Sexual health care and education
  • General health education

Not all schools provide all these services. It’s important you check what services your school provides. Most schools will have a list on their website or a brochure available.

Most wellness centers need you to have parental consent to use their services. This will likely involve having a parent or guardian sign a general form. The form won’t give details on what kinds of services you’re accessing. That said it’s still a good idea to ask staff about confidentiality if you don’t want a parent or guardian to know why you’re accessing a wellness center.

College Student Health Centers

Many colleges offer a low-cost insurance plan. You simply sign up as you register as a student. This insurance will let you access the on-campus college student health centers.

Family Planning Clinics

Family Planning Clinics are a staple of women’s health care for a reason. They provide many women’s health services including:

  • Pregnancy testing
  • Ultrasound exams
  • STI testing
  • Birth control services

Most major cities have at least a couple of birth control clinic locations. The Office of Population affairs provides a free tool for locating a clinic in your area.

Free and Low-Cost Clinics and Health Centers

There are many free or low-cost health clinics around the U.S. The trick is finding them.

Sites like freeclinics.com let you search for free and low-cost clinics in your area. Most low-cost clinics will be income-based, meaning you’ll be charged depending on your income. While finding women’s health services specifically can take a bit of digging, it’s possible to significantly narrow down the clinics in your area by price.

Affordable Women’s Health Services Isn’t a Pipe Dream

We live in a tumultuous time for women’s reproductive rights. But accessing affordable health care is still possible. Using the above services will ensure you stay happy and healthy. Which means you’ll be able to give your best to your career and family.

Looking for ways to improve your health at home? Read about why diet and exercise are the keys to a healthy life.

Why Every Woman Could Use a Massage for Relaxation

Who do you know that can’t get on board with a massage for relaxation? Once your therapist warms up their lotion or oil, it’s hello serendipity and goodbye to trouble.

Although a massage for relaxation will work wonders on your mind and soul, it can also heal your body.

If you’re able to find two 30-minute stretches of time throughout your work week, you’d be making a very wise choice in the name of self-care.

Those massages will target your muscles, immune system, hormones, blood circulation, and so much more.

That’s quite a bit for one hour a week! Let’s take a closer look.

Forget Your Tension Headaches

Do you suffer from tension headaches? Do you feel them start at the back of your neck and travel to other areas of your head?

Tension headaches hinder blood flow to the brain. And, as you know, massages are likely to include your neck.

That gentle kneading will help return some of the blood flow to your brain.

Research indicates headache sufferers are likely to experience diminished pain after just one week of regular massage therapy.

Boost Your Immunity

A study completed by Cedars-Sinai Medical Center in Los Angeles demonstrated a Swedish massage’s effect on inflammatory and autoimmune diseases.

After 45-minutes with a therapist, patients’ immune systems were found to be functioning at higher levels.

Perhaps, in time, you can swap out one of those 30-minute massages for a 45-minute Swedish massage.

You’d simply be adding your immune system to the long list of systems in your body that are reaping the benefits of regular massage therapy.

Increase Your Flexibility With a Massage for Relaxation

If you’re new to yoga and want aid in your flexibility, mix a massage for relaxation into your weekly routine.

Perhaps you’re adding meditation into your morning activities. Mastering that lotus position is tough if you’re not fully flexible yet. Regular massage therapy will help you get there.

Boost That Seratonin

You know how a good run can leave you feeling on top of the world? That serotonin boost is a blessing, a natural high provided by the body.

Well, you don’t have to let that rush end with your workout. Studies continue to support the notion that two 30-minute massages per week increase serotonin levels by nearly 30%.

Lower Your Blood Pressure

Is your doctor showing increased concern for your blood pressure? In Korea, a study was carried out on patients who were about to enter cataract surgery.

Evidence found that every patient who received a hand massage prior to surgery went in with lower blood pressure.

What better way to start surgery? And why not take advantage of this perk in our every day lives, too?

Promote Better Sleep With a Massage for Relaxation

Relaxation seems to go hand in hand with sleep. That lovely serotonin also goes hand in hand with melatonin, the hormone that tells the brain it’s time to slow down.

A massage for relaxation is so perfect and wholesome for the body that it manages to strike a perfect balance between serotonin to enliven us and melatonin to make us feel more relaxed.

Patients who experienced regular massages reported near-instantaneous improvements in their sleep patterns.

Rid Yourself of Typing Strain

Are you part of the legions of workers who spend their days in front of a computer screen? Perhaps you can schedule one of those bi-weekly massages after work.

As your massage therapist moves from your back to your neck, they’re likely to make a stop at your arms, boosting circulation in that area and alleviating some of the strain your wrists are feeling.

Pick Your Fancy

You can spend these 30-45 minutes each week in any number of ways. A Swedish massage is sure to promote total body wellness with its gentle, long strokes.

A deep tissue massage will use slower, more forceful strokes to wash away some of those chronic aches and pains.

A sports massage will feel similar to a Swedish massage, with its primary goal to relieve and prevent sports-related injuries.

A prenatal massage can really make your pregnancy a far more enjoyable experience.

You don’t have to suffer through all those lower back and muscle aches and pains.

Hopefully, taking time for a weekly prenatal massage during pregnancy will ingrain it enough into your weekly routine that you’ll keep it up, even after your little one arrives.

A Massage for Relaxation Can Even Be Done At Home

Don’t let the healing effects of a massage stop when you leave the spa.

You can learn to give yourself a massage for relaxation at home. Target areas include your hands and neck – two areas that work nonstop for us throughout the day.

Our feet and knees also do a lot of the work for those of us who don’t get much of a chance to sit throughout the day.

If that’s the case, you can certainly learn to massage your feet at home or immerse them in a healing foot soak.

Why not cap off your day with some time spent in a massage chair? We all love our shows, so why not heal the body at the same time?

An OSIM massage chair, for example, will work out those sore muscles right from the comfort of your own home.

Make An Appointment Today

Although a massage for relaxation may seem like an indulgence, it’s so much more than that.

We probably don’t consider yoga for back pain or meditation an indulgence, but all three of these activities have similar, positive effects on our bodies.

They promote relaxation, release stress, and boost our immune systems.

While we want to give all of ourselves to our families, our jobs, and our overall contributions to those around us, taking one short hour every week for a relaxing massage will only make us stronger.

Why not make an appointment today and commit to total body health and happiness? You and everyone around you will reap the rewards of these 30-minute moments of bliss.

Why Diet and Exercise Are The Keys to The Healthy Life

the healthy lifeThe keys to a healthy life are available to everyone, although they don’t always appear in the same way.

This is because there is a whole world of resources available to change your life for the better. Everyone’s body and mind works differently, which means defining the healthy life for you will likely be unique from what works for someone else.

However, there are a few basic principles to remember when beginning your fitness journey.

Here are three rules to live by when taking the steps to a healthier life.

1. Your Diet Is Your Fuel

Our bodies work like machines, and they need the proper fuel to perform their best.

Looking at food as fuel means understanding more than carbs, fats, and protein. You have to be aware of the nutrients and added benefits some foods can have. Beyond energy levels, the food you eat every day has a significant impact on your mood, memory, and more.

As such, it works better to focus on improving your eating habits rather than dieting for a temporary amount of time. Habits are more permanent. They can open new doors to the healthy life without feeling restricted to a set plan.

However, diets are a great way to start exploring these new habits. They get you excited to try new foods and eating styles while educating you on what works best for your body.

Over time, you become more mindful of how you feel throughout the day as a result of the food you intake.

2. Exercise Goes Beyond Physical Benefits

Speaking of being more mindful, you will likely see a boost in productivity, positivity, and focus as a result of regular exercise.

This is because an increased level of movement to burn calories also increases the level of blood and oxygen reaching your brain.

If you aren’t sure which form of exercise is right for you, the best advice to take is don’t be afraid to find out. Remember, exercise can be anything from walking for an hour a day to swimming, yoga, lifting weights, or biking.

To discover your go-to movement, take it one step at a time. Go to a yoga class or sign up for a week of training at a gym. Maybe even check out a roadmaster bike review, get yourself a pair of wheels and hit the trails!

3. Combining Your Efforts Boosts Performance

No matter if you start your journey to the healthy life with better eating habits or more movement in your body, you have to combine these efforts.

Think about it this way – without a healthy diet, you may just be wasting your time at the gym. Similarly, eating well will only take you weight-loss journey so far without some added physical activity.

For the best results, work as hard in the gym as you do in the kitchen and grocery aisle.

This will transform your body from the inside out. You will feel the differences as you look in the mirror and take note of your energy throughout the day.

Live the Healthy Life You Deserve

Ready to begin making better health choices?

Clean out the kitchen and start fresh with delicious eating options your body will love.

Get a jump on your new, healthy life with one of our quick and easy Weight Watchers recipes here.