Learn How To (Sorta) Enjoy Exercise

enjoy exercise

Learn How To (Sorta) Like Exercise

 

Exercise is already hard, why would you like getting sweaty, red faced, and feeling like your heart is going to bust out of your chest? There’s so many better things to do with your time anyway, right? And there’s no way to learn how to enjoy exercise. Maybe I won’t be able to convince you to like exercise, but you might be more motivated after you read this post. You might just learn how to sorta enjoy exercise… or at least cope with it.

 

Let me know in the comments why you hate to exercise!

 

 

I don’t neccesarily like to sweep and mop multiple times a week, but I have to. If not, I’ll be stepping all over dog hair clumps the size of a small dog. Just because I like clean floors, doesn’t mean I like throwing my shoulder out every time I mop. The point is that I love the outcome, not the process. Kind of how I view exercise. I don’t always love it, but I still do it most days a week because I know it will make be feel better. Some days are harder than others, but here are some ways I cope with having to exercise.

 

Recognize The Benefits of Exercise

 

enjoy exercise

Improves Your Mood

We all have bad days. But when you get mad at someone because they didn’t type a smiley face at the end of a good morning text, you know there’s a problem. As a woman, I know what’s it’s like to be moody and get angry at the smallest shit. But we all have to work on ourselves. And how I bring a balance to my mood is by working out. Exercise increases those endorphins, which helps you feel tingly and positive. And will help mellow you out during the stressful times of the day.

 

Help You Live Longer

The number one leading cause of death is heart disease. And guess what is the main cause of heart disease? If you said “a lack of regular habit of exercise,” then you’d be right. Being over weight or just being inactive, comes with a whole set of other problems. Diabetes, high blood pressure, breathing problems, cancer, and many more illnesses also come with taking multiple medications every day. Wouldn’t you rather exercise 4-5 days a week than constantly have to pump your body full of pills? Make exercise a habit as if it is your medicine.

 

enjoy exercise

Grab A Workout Buddy

Congrats if you are even considering starting your fitness journey. Now, you should find a friend that has similar goals as you and make some time to workout together a few times a week. You guys can push each other and hold each other accountable to crush every workout. Plus, maybe that’s why you don’t want to workout. Exercising alone can take up some of your social time, so grab a friend and go be social at the gym. (But get some work done while you’re there) 

 

Change It Up

Maybe you tried to jump on the treadmill for 30 minutes and then did 300 crunches 3 days in a row. You most likely never went back to the gym again. You’ve been guilty of either overtraining your muscles or not challenging yourself enough. Keep your workouts fresh. Changing up the intensity from challenging to a little easier every other workout will help you see results faster.

 

enjoy exercise

Keep It Short And Simple

Do you know what K.I.S.S. stands for? Keep it simple stupid. But in this case, it means “keep it short and simple.” If you are already dreading the gym, you’re not going to want to stay there for an hour. Create or find workouts that are shorter, but maybe intense. HIIT circuits are an awesome way to burn calories during and after your workout. 

 

Quit Trying To Love Exercise

Quit trying to force yourself to love exercise. Not everyone feels motivated to wake up at 5 am or stay up another 3 hours after work to workout and meal prep. Most of us don’t like to sweat and feel uncomfortable. But we do it anyway. We get our satisfaction from the outcome, not the process. I know you don’t love to do laundry, but you do it. So, just exercise and feel better. 

 

 

What’s holding you back from starting your fitness journey?   

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Heather

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The Road Trip Checklist | Winter Edition

road trip checklist

The Road Trip Checklist | Winter Time Edition 

 

The holidays might be over, but your traveling isn’t. Maybe your New Year’s Resolution was to spend more time with family or to travel more. Whatever the reason is you’ll most likely be on the road or on a plane sooner than you think. Laptop chargers, phone chargers, toothpaste… out of all the things you need to pack, you are more likely than not to forget something.

Personally, if I know I’ll be heading out of town, I like to make a little checklist. Usually, if it’s written down, I have a better chance of remembering it. You can use this checklist yourself on your next road trip. This post is not sponsored, but a site called Bagail.com  sent me this great quality canvas duffle bag!

 

Road Trip Essentials

 

A Cozy Blanket

road trip checklist

Sometimes you travel with friends who like to blast the AC or roll the window down during Winter. In which case, bring a blanket. You don’t need to bring a huge quilt with you. Just a small blanket that you can throw over you while you are in the car, on a plane, or just chilling in the hotel room.

 

Water

road trip checklist


It’s important to stay well hydrated during your trip. Obviously, you can stop at gas stations along the way. But I like to keep a few water bottles nearby. You never know when you’re car might break down or when the zombie apocalypse will start. So, it’s best to be prepared.

 

Chargers

road trip checklist

This goes for laptops, cell phones, Apple watches, cameras, and any other piece of tech you need a charger for. It’s the worst feeling when you plan on editing a YouTube video and realize 2 states over that you forgot your laptop charger. (been there)

 

Headphones

road trip checklist

Planning on working out or listening to a podcast at breakfast? Well, you’re not doing a damn thing without your headphones.

 

Notebook

road trip checklist

You never know when an idea or thought might come into your head. I know you can always use your phone to jot down ideas. But there is something raw and meaningful about physically writing something (if you’re not driving, of course). You can also doodle or plan out your trip.

 

Snacks

road trip checklist


Who doesn’t get hungry when you’re on the road? Protein bars, walnuts, almonds, dark chocolate, and beef jerky are great road trip snacks. You can even take a small cooler and pack your own meals for the day. I promise it will be cheaper and healthier than any fast food place.  

 

Hand sanitizer

road trip checklist

You’re touching the steering wheel, your hair, your mouth, public restroom doors… girl, ya nasty. You might not be, but other people are, so don’t forget the hand sanitizer and hand wipes. We all know gas stations aren’t the cleanest.

 

Hand Lotion

road trip checklist

Artificial heat always dries out my skin. I like to keep a small bottle of lotion with me so that I can add a little moisture to them when they are looking like SpongeBob out of the water. 

 

Hair clips

road trip checklist


I recently put my hair on the chopping block and made a vow to stop using elastics. (All they do is tear up your hair!) Needless to say, I have opted for the hair clip. So what if they are totally 90s? I’m a proud 90s baby with a full head of healthy hair. You can also just clip them to the strap of your purse or travel bag.

 

Face Wipes

road trip checklist


You’re driving along through polluted air, dirt, grime. So obviously that stuff is going to get all in your pores. It never fails that I end up with a pimple when I travel. It definitely helps to pack some sort of face wipe or makeup wipe to keep your skin free of sweat and debris.

 

Change of clothes

road trip checklist

I spill my coffee all over myself just like the next busy person. Which means I’ve learned to pack a change of clothes to keep in reach at all times (especially when traveling). There are bumps and potholes in the road, people slamming on their breaks… messes do happen. Besides, I know I feel gross within a few hours of a road trip. It’s nice to have a fresh outfit to change into.

 

Tissues

road trip checklist


Speaking of gross, things come out of your nose, mouth, and other places. It’s always when I have to sneeze that I don’t any napkins, so make sure you pack some or keep them in your glove box.

 

Shower Cap

road trip checklist


No matter why you are traveling, I’m sure you don’t want to spend most of your mornings styling your hair. Personally, I have frizzy hair that can’t be rocked air dried. This is why shower caps come in handy. I only wash my hair about once a week anyway, so a shower cap is a must have for me. 

 

 

Lip Balm

road trip checklist


Lip balm or chap stick is an absolute must have when it comes to travel. My lips usually feel punished by the colder months, wind, and artificial heat. 

Brush/comb

road trip checklist

You got the music blasting and the windows rolled down, I see you girl. But there’s just one thing… your hair is a mess! Grab a brush or wide tooth comb to get out the kinks before you’re next stop.

 

Q Tips

road trip checklist

I include q tips because I am a huge fan. Something about a nice clean ear help me start my day off the right way. 

 

 

Toothbrush & Toothpaste

road trip checklist


So you’ve been eating, drinking caffeine or energy drinks (whatever your vice is). Now it’s time for some upkeep. Grab your toothbrush and don’t forget to floss! 

 

Grocery bag- It only makes sense that trash goes in the trash… so don’t forget a trash bag or grocery bag. At least when you travel with me. Nothing irritates me more than seeing empty chip bags and Gatorade bottles all over my car… or the road. This might also make it easier for you to pack healthier snacks like bananas and mandarins (since you’ll have a place to put the peels in after).

 

 

Hat 

road trip checklist


I don’t know about you, but my hair is not looking so hot when I’m traveling. I usually don’t do much to my hair at all. So it’s wavy and frizzy. If I don’t want to walk in somewhere looking like the wicked witch of the south, I’ll just throw on a beanie. I love hats especially in the winter time because they keep your head nice and warm.

 

Sunglasses- If you are familiar with the wide open highway, you are no stranger to the bright big sun. Squinting your eyes is not only doing to worsen your vision, but also give you wrinkles. Keep those sunglasses nearby to protect your eyes from those harmful rays. Besides, you like to see right? 

 

Deodorant/Antiperspirant

road trip checklist


A few hours into the road trip or flight things might start smelling…. not as fresh as a daisy. In this case, grab a stick of deodorant and throw it in the bag! 

 

Jacket- Again, the car, hotels, and restaurants can get chilly, so grab a light jacket or sweater to throw on when you are out and about.

 

Feminine Products- Sorry gentlemen, but as a woman, I deal with that time of the month and have other lady friends who do as well. Just in case you are gone for longer than expected or start earlier than usual (mother nature can be mysterious), pack a few extra pads or tampons. You never know who might them! 

 

 

Eye contacts and solutions

road trip checklist


I have pretty terrible vision, so driving without contacts is a “no-no.” I always keep a back up pair of contact lenses with me just in case they get scratched or I somehow lose them. 

 

Laptop

road trip checklist

Most places have wifi these days, so bring your laptop. You don’t have to miss out on any school or work deadlines. 

 

Book- When you don’t want to stare at your phone the whole trip, bring a book. I like to unwind in the evening with a mind bender and some hot tea. 

 

Face Mask

road trip checklist


I like to do a face mask at least once a week. So if I’m going to be gone long, I don’t let this interrupt my flow. Peel off  or sheet masks are awesome because they usually dry fast and come off easily. 

 

Face Cleanser

road trip checklist

Whether or not you are stopping at a hotel, you can always wash your face as long as you have water. You can stop at a public restroom or just pull over and use a water bottle. Either way, it’s important to clean yo face. 

 

Dry Shampoo

I honestly only wash and condition my hair once a week, so dry shampoo is super helpful the other days of the week.

 

Protein powder/ Blender bottle

road trip checklist

Just because you are on the road, doesn’t mean you have to lose all your gains. Keep fueling your body with protein and whole foods as much as you can. It’s not the most appetizing, but just adding some protein powder and water to a blender bottle can help supplement at least 15-30 grams of protein! 

 

SPF

road trip checklist

My daily facial moisturizer contains 30 SPF, so I just smooth out a layer on my skin and I’m protected for the day. You might think your skin doesn’t get damaged from the sun. But even that short walk between your front door and car can harm your skin. The sun also beams in through your windshield, which can do a number on your face during long rides.

 

A Snazzy Bag

road trip checklist

Of course you need a stylish travel duffel bag to take with you on your trip. I absolutely love this bag from Bagail.com It has plenty of pockets for you to organize your things. It’s comfortable to carry around with it’s adjustable shoulder strap and soft handles. I love how durable and thick the quality is, so I’m hoping it will last a long time.

 

II also have a 10% coupon code if you are interested in any of the products on Bagail’s site: BAGAIL90

 

 

What is one thing you can’t leave behind? 

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Heather

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Body Weight Blast Challenge | Day 6 | Abs Exercise Guide

body weight blast

Body Weight Blast Challenge | Abs Exercise Guide

 

 

body weight blast

Crunches

1. Lie on your back with with your knees bent. You can either keep your feet on the floor, or lift them in the air like I am. Place your hands behind your head, but don’t put all the weight in your hands.

2. Remember to look up and not down at your abs working.

3. Lift your shoulders blades off the floor as you use your abs to curl up.

4. Once you reach the top of the motion, lower yourself down and repeat for 20-40 seconds.

 

body weight blast

Wide Toe Touches

1. Stay on your back, but extend your arms out to your sides.

2. Raise your legs up directly over your hips.

3. Reach both of your arms up and crunch up towards your toes.

4. Pause for a second at the top and then lower your beautiful body back down.

5. Repeat for 20-40 seconds!

 

 

 

body weight blast

Russian Twists

1. We’re still on the floor, but this time you’re going to sit up with your knees bent. You can place your feet flat on the mat or lift them in the air to make it more difficult. Clasp your hands in front of you and this is the starting position.

2. Twist your torso as much as you can to the right side and then move to the starting position. Then do the twist on the opposite side.

3. Focus on getting a big range of motion and don’t worry about how fast you can do it. Repeat the movement for 20-40 seconds.

 

 

 

body weight blast

Hollow Hold w/ Scissor Kicks

1. Lie on your mat again… (: But this time, form your body like a dish with your shoulders and leg slightly off the floor.

2. Don’t forget to keep inhaling and exhaling as you crisscross your legs.

3. Keep doing your thing for 20-40 seconds.

 

 

 

body weight blast

Plank w/ Side Dips

1. Start in an elbow plank with your shoulders over your elbows.

2. Lower your hips toward the floor so that you are hoovering on your right side.

3. Shift your weight to center plank and then your left side keeping your shoulders stable.

4. Keep rocking from side to side, keeping your back straight and neutral.

5. And we are here for 20-40 seconds, of course.

 

 

body weight blast

Starfish Crunches

1. Start by positioning your body into an “x” shape on the floor.

2. Simultaneously bring your left arm and right leg up in a diagonal until your hand meets your shin.

3. After you lower yourself down into the starting position, switch to bringing your right arm and left leg together.

4. Keep switching it up for 20-40 seconds!

 

How many days a week do you train abs?

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Heather

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Body Weight Blast Challenge | Day 5 | Legs Exercise Guide

legs exercise

Body Weight Blast Challenge | Legs Exercise Guide

 

Hello! We have made it to day 5, so here we go. If you haven’t yet, go check out day 1-4. Today’s workout is all about strengthening and toning those legs. Again, we are only doing body weight exercises for this circuit. 20-40 seconds of each exercise and if you can repeat this workout 1-2 more times, you go girl! Now, let’s get started.

 

 

legs exercise

Sumo Squats

1. Stand up straight with your toes pointed out slightly and your feet wider than shoulder-width apart.

2. Drive your hips backward like you are trying to sit in a chair. Keep your chest up, and try to keep your knees from going over your toes.

3. Once you reach the top, squeeze your booty and then slowly lower yourself down.

4. Repeat for 20-40 seconds!

 

 

 

 

legs exercise

Jump Squats

1. Get into that same squat position. Keep your elbows bent and your arms in front of you.

2. Press your feet into the ground, then explode up towards the sky. Use your arms to help push you higher off the ground.

3. Land as soft as you can on your toes and keep repeating the motion for 20-40 seconds.

 

 

legs exercise

Reverse Lunge to Curtsy Lunge

1. Find your length again, and stand nice and tall.

2. Step your right leg behind you and lunge.

3. You have options. You can take a step back to center, and then perform a curtsy lunge by crossing your right leg behind your left leg. Or you can go from the reverse lunge position and cross your right leg from there.

4. Repeat one leg for 20-40 seconds and then switch to your left leg.

 

 

 

 

legs exercise

High Knees

1. Okay, so stand with your feet shoulder-width apart… again. (Surprise, surprise) You can keep your hands hovering face down near the level of your belly button.

2. Drive one knee up at a time to meet your hands and keep alternating. Make sure to stay on the balls of your feet. And, you know we’re here for 20-40 seconds. Push yourself!

 

 

 

 

legs exercise

Glute Bridges

1. Now, we’re taking it down to the floor. Lie with your back on the mat. Bend your knees, but keep your feet flat on the ground.

2. You can place your hands down at your sides with your palms facing the mat.

3. Lift your hips high off the ground and squeeze your booty at the top of the movement.

4. Pause for a second and then lower yourself down to the starting position.

5. Repeat for 20-40 seconds! Don’t worry, we’re almost done.

 

 

 

 

legs exercise

Donkey Kicks

1. Get in a table top position with your wrists underneath your shoulders and knees under your hips.

2. Flex your right foot and lift your knee up to be in line with your hip. Focus on keeping your right knee bent at a 90 degree angle.

3. Once your reach the top, lower the knee without touching your mat and repeat for 20-40 seconds.

4. Switch legs once the time is up!

 

 

 

 

legs exercise

Fire Hydrants

1. Stay in that all fours position and keep that neck straight.

2. Raise your right leg out to the side, while keeping your knee bent, until your thigh is in line with your hip.

3. Lower your leg back down slowly to the starting position and keep going for 20-40 seconds.

4. Now, repeat on the left leg and you’re done!

 

 

 

 

What’s your favorite body weight legs exercise?

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Heather

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Body Weight Blast Challenge | Day 4 | Arms Exercise Guide

arms exercise

Body Weight Blast Challenge | Arms Exercise Guide

It’s now Day 4 and we are about to tire out those arms. We have done a full body workout, an abs circuit, and a cardio sesh already this week, so check those out so you don’t miss them. Again, you can do all of the workouts in this series at home and just using your body weight. Everything stays the same. 20-40 seconds of each exercise. If you want to repeat this circuit 1-2 more times, just make sure you rest 60 seconds in between rounds. Let’s get to work!

 

 

arms exercise

Arm Circles

1. Stand up straight with your arms extended out by your sides.

2. Squeezing your stomach in, make small or big circles.

3. Try to create resistance against yourself. (No noodle arms!) Keep those arms spinning for 20-40 seconds. Then reverse the direction of your circles for another 20-40 seconds. Don’t hate me, be grateful.

 

arms exercise

Inchworms

1. Stand with your feet shoulder width apart.

2. Now hinge at your hips and walk your hands out in front of you.

3. Continue to walk your hands out until you are in a plank pose.

4. Pause for a moment and walk your hands back to the starting position.

5. And you guessed it… repeat for 20-40 seconds.

 

arms exercise

Push Ups

1. Get into a plank position with your hands a little wider than shoulder width apart.

2. Keep your elbows as close to your body as you lower yourself down until your arms are at a 90 degree angle.

3. Once your chest touches the ground, pause for a second and then push yourself right back up into the starting position.

 

arms exercise

Tricep Dips

1. Find yourself a sturdy bench or chair. Place your hands on the edge with your body facing away from the bench.

2. Extend your legs out straight. (To make it easier, bend your knees)

3. Bend your elbows to lower your body until your elbows are about a 90 degree angle.

4. Press your palms into the bench and push yourself back up.

 

arms exercise

Push To Plank

1. Get into that plank pose again, keeping your body in a straight line.

2. Reach your right arm across your chest and touch your left elbow with your hand. Place your hand back on the floor.

3. Immediately reach your left arm to your right elbow. (You know where we’re going with this)!

4. Alternate your arms and keep shoulder tapping for 20-40 seconds!

 

arms exercise

Cross Punches

1. Stand up tall with your knees slightly bent. Ball your hands into fists and hold them in front of your chest.

2. Punch your right hand across your left side as you pivot with your right foot toward the left.

3. Pull your arm back to the starting position and do the same motion with your left arm.

arms exercise

Uppercuts

1. Stand in a wide stance with your feet wider than shoulder-width apart. And keep those knees slightly bent.

2. Ball your hands into fists and hold your arms at your sides.

3. Starting with your right fist, punch up towards the sky until you’re hands are level with your chin.

4. Now keep alternating your fists for 20-40 seconds.

 

 

arms exercise

Burpees

1. We’re doing these burpees again. Stand up straight with your feet shoulder-width apart.

2. Bent at the knees and get into a squat.

3. Set your hands on the floor in front of you.

4. Jump both feet back until you are in a plank position.And quickly jump back to your feet to the right outside of your hands.

6. Then jump straight up towards the ceiling and extend your arms into the air.

7. Repeat the motion as soon as you hit the floor.

 

 

 

What are your favorite arm exercise?  

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Heather

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Body Weight Blast Challenge | Day 3 | Cardio Exercise Guide

cardio exercise

Body Weight Blast Challenge | Cardio Exercise Guide

 

Welcome to day 3 of the Body Weight Blast Challenge. Yes, we’re getting stronger, but we also need to work on our cardio. We are doing 20-40 seconds of each exercise. Feel free to repeat this circuit 1-2 times. Let’s get to it!

 

cardio exercise

In & Out Squats

1. Start with your feet together & arms down by your sides.

2. Jump your feet out in a wide squat & jump them back together.

3. Staying in a squat position, repeat the movement jumping your feet in and out for 20-40 seconds.

 

cardio exercise

High Knees

1. Stand with your back straight and feet shoulder width apart.

2. Push one knee up as fast as you can up until your thigh is parallel with the floor. Use your arms to meet your legs as a guide and for balance.

3. Staying on the balls of your feet, alternate knee for 20-40 seconds.

 

cardio exercise

Burpees

1. Stand nice and tall with your feet shoulder-width apart.

2. Bend your knees so that you are in a squat.

3. Set your hands on the floor in front of you.

4. Jump both feet back until you are in a plank position.

5. Quickly jump back to your feet right outside of your hands.

6. Then jump straight up towards the ceiling and extend your arms into the air.

7. Repeat the motion as soon as you land on the floor.

 

cardio exercise

Fly Jacks

1. Start nice and tall with your arms down by your sides.

2. Raise your arms out in front of your chest until the palms of your hands touch. At the same time, jump your legs out wide like a jumping jack.

3. Quickly jump your feet back to the starting position and widen your arms out straight to your sides.

4. Repeat this movement for 20-40 seconds.

 

cardio exercise

Alternating Jumping Lunges

1. Stand in a split stance with your torso straight and tall. Keep your knees bent at 90 degrees.

2. Lower your back knee down into a lunge.

3. Jump towards the ceiling and quickly switch your legs while you’re in the air.

4. You should land with the opposite leg behind you now.

5. Alternate the position of your legs every time you jump.

 

cardio exercise

Plank w/ In & Out Jacks + Knee

1. Get up in that plank position while you’re sucking in hat belly button towards the spine.

2. Jump your legs out wide and then back together.

3. Bring in your right knee towards your chest and back into the starting position.

4. Switch up which knee you bring in every time you jump in and out your feet.

 

 

 

 

How do you get your cardio in?  

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Body Weight Blast Challenge | Day 2 | Abs Exercise Guide

abs exercise

Body Weight Challenge | Abs Exercise Guide

Hey there! Thanks for joining me for Day 2 of my Body Weight Blast Challenge! In today’s workout we are focusing on those abs. A strong core is so important for our balance and movement. Toning those abs doesn’t have to be hard. Eat clean, drink water, and train them at least once a week. You will see the most results by doing 6-7 ab exercise with little to no rest in between.

For this circuit, we are doing 20-40 seconds of each exercise (whatever is doable for you). Feel free to repeat the workout one or two more times and feel the burn! Please enjoy the 7-day challenge and share this with your friends & family that need a little more motivation.

 

 

abs exercise

Bicycle Crunches

1. Lie on a mat with your back pressed into the floor. And place your hands behind your head (without placing all the weight in your hands)

2. Gently lift your shoulder blades off the floor and extend your left leg out. Bend your right knee to a 45 degree angle and twist your torso toward the right until your elbow is almost touching your knee.

3. Now do the same thing on the other side and alternate back and forth.

 

 

abs exercise

Side V Ups

1. Lie on your side with one arm behind your head and one arm extended out on the floor for support.

2. Using your core muscles, lift your legs off the floor and bring them close toward your torso.

3. Return to the starting position and repeat for 20-40 seconds.

 

abs exercise

Reach Throughs

1. Lie flat on your mat with your legs bent to a 90 degree angle, but not close together.

2. Use your core muscles to lift your shoulders off the floor and reach through your legs towards your feet.

3. Keeping your shoulders off the floor, continue to reach through with your arms.

 

abs exercise

Plank w/ Shoulder Taps

1. Get up into a table top position with your shoulders directly above your wrists and your spine nice and straight.

2. Sucking in your belly button toward your spine, touch your right shoulder with your left hand.

3. Now touch your left shoulder with your right hand. And keep alternating without swaying your body.

 

abs exercise

Mountain Climbers

1. Again, we’re back in that full plank position. But position one of your legs under your hips.

2. Now alternate each leg for 20-40 seconds!

abs exercise

Leg Lifts

1. Lie flat on the floor and place your arms down by your sides or underneath your booty for support.

2. Breathe out as you lift your extended legs off the mat.

3. Inhale as you lower your legs back down and repeat the motion for 20-40 seconds.

 

abs exercise

Single Leg Jack Knife

1. Surprise! We are starting on the mat. Extend your arms above your head with your palms facing up.

2. Raise your right leg up towards the ceiling while you reach through your leg with your arms.

3. Alternate between legs each time you crunch up and repeat for 20-40 seconds.

 

 

 

What are your favorite ways to train abs?  

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Body Weight Blast Challenge | Day 1 | Full Body Exercise Guide

full body exercise

Body Weight Challenge | Full Body Exercise Guide

What’s going on guys? I hope you are ready to start the New Year fresh! Maybe you set your New Years resolution to become more active. But realistically, you work 2 jobs or have children that take up 24 hours of the day. I wanted to share my 7 day body weight challenge to get you moving. We are not going to be doing 45 minute advanced workouts. We are taking it back to the basics. This full body exercise guide will help walk you through the circuit.

On day 1, we are doing 7 different exercises for 20-40 seconds each. If you need to rest a few seconds in between, do that. Or maybe you can do more than 40 seconds, do it. Make this workout your own. I hope this at least inspires you to get up and moving.

Maybe you know someone who needs that little extra motivation to make that change. Share this with your friends and family and feel stronger and more energetic together!

 

full body exercise

 

Squats

1. Stand with your feet slightly wider than shoulder-width apart. And find a spot on the wall to stare at to help you keep facing forward throughout the exercise.

2. Clasp your hands together in front of you to help your balance or extend your arms out in front of you.

3. Push your booty toward the floor as if you were trying to sit in a chair.

4. Pressing your body weight into your heels, lower yourself until the back of your thighs are parallel to the floor.

5. Continue to squeeze your muscles and push through your heels until you are back to the starting position.

 

full body exercise

Lunge W/ A Twist

1. Stand nice and straight with your arms down by your sides.

2. Take a step back with one foot and lower into a reverse lunge.

3. As you lower, twist your torso toward one side and bring yourself back to center.

4. After you have done 20-40 seconds on one side, switch sides!

 

full body exercise

Step Ups

1. Start with your torso facing a bench. Next, lift your right foot up onto the platform.

2. Push through your right heel and pull your left leg up until it’s parallel to the bench. (You can also just put your left foot up on the bench and then step your feet down)

3. Place your left foot down on the floor first and then step down with your right foot.

4. Repeat this movement for 20-40 seconds and then switch to the left foot.

 

full body exercise

Lateral Jumps

1. Stand with your feet about shoulder-width apart.

2. Lower yourself down into a slight squat and jump as far as you can to the right. (Using your arms to help propel you laterally)

3. Use your momentum to push yourself toward the other side.

4. Repeat this movement back and forth for 20-40 seconds.

 

full body exercise

Plank In & Out Jacks

1. Start in a plank position with your shoulders directly over your wrists. Make sure your body is in a straight line from your head to your heels.

2. While keeping your arms stationary, jump your legs out wide. As soon as your toes touch the floor, jump them back to the starting position. Don’ let those hips move around too much and be careful to not lift your booty up too high.

3. Repeat the movement for 20-40 seconds and try to get faster every time!

 

full body exercise

Burpees

1. Stand with your arms down by your sides and feet about shoulder width apart.

2. Push your hips back until you are in a squat position.

3. Place your hands on the floor with your shoulders above your wrists.

4. Keep your weight shifted towards your arms as you jump both feet back until you are in a plank.

5. Then jump your feet back up to right outside of your hands.

6. Jump straight up into the air and extended your arms above your head.

7. Repeat the exercise as soon as you land on the floor.

 

full body exercise

Tricep Dips

1. Find a chair or bench and place your hands shoulder-width apart on top of it.

2. Lower your body by gently bending your elbows to a 90 degree angle. Keep your back as close to the bench as possible.

3. After you reach the bottom, press into the bench with the palms of your hands & lift yourself up into the starting position.

 

 

 

What is your favorite body weight exercise?  

Join in on the Body Weight Blast Challenge so you don’t miss out on Day 2! Don’t forget to share and subscribe.

Peace & Love,

Heather

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Winter Essentials

winter essentials

Winter Essentials

winter essentials

Preparing for winter is a serious undertaking; there are new additions to be made to the wardrobe, skincare choices to reconsider and of course, the cherry on your winter sundae – the accessories that will complete the circle. Unlike the transitional seasons, which can be difficult to navigate, winter is pretty clear-cut. Therefore, let us just dive in and see what are some of the must-haves this season, and believe us, you truly must have all of this for a radiant and stylish winter.

 

 

Warm it up

winter essentials

No, not the milkshake, your wardrobe. Jokes aside, it’s time to warm up and cozy up but still remain cool and stylish. Some of the items you might already own, so either check them off your list or add a couple more to be on the safe side. After all, no such thing as too much clothes. Kick things off with a stylish coat. You probably have a couple waiting from the previous season, but to stay on trend and keep things versatile you simply must on a plaid or a red one, as these are the official print/color of the season. Choose the cut according to your body type for it to be the most flattering. A cashmere crewneck sweater will be your go-to item, so stock up on as a many in different neutral shades as well as popping red and mustard yellow.

While in the knit department, a knitted jumper dress is just what the season ordered. It’s a great way to show some leg while staying warm and toasty. Skinny jeans are still holding the reins, but make sure you get the high-rise dark wash pair as these look the most expensive. If you’re wardrobe is short of a leather jacket, fix that immediately. Even when it’s too cold to rock it alone, this season’s major trend is the double-jacket one, so you can always throw your coat on top, or make the look even more interesting with a large blanket wrap scarf.

 

 

Love me, love me, say that you love me

winter essentials

This is what your skin is singing to you. During these harsh months, the skin truly needs some extra love and devotion, so show the love with five easy steps. As winter is fertile soil for dryness, blackheads and clogged pores, special attention must be paid to skincare. Exfoliate gently, twice a week (no more than that) and use a blackhead removal mask that both sets you free from those pesky spots and leaves the skin smooth and purified. Take things up a notch in the cleansing game and switch your micellar water for something creamier and more nourishing. Add a serum into your routine, as it helps add and retain extra moisture thanks to its powerful active ingredients. Seal the deal with a heavier (but not greasy) moisturizer, such as the Rose Day Cream by Dr. Hauschka. The nights are for Kiehl’s iconic Midnight Recovery Concentrate, and as long as you keep a good lip balm with shea butter in every purse, you are all set.

 

 

Never let me go

winter essentials

Of course, this is what your accessories are telling you to do before you leave the house. The fedora is sadly out, but luckily, there are gorgeous winter hats that are trending this season, so take your pick. There’s the leather beret, faux-fur hats that will have you looking like a royal, as well as the newsboy hat that is totally back in style. In terms of bags and purses, everything goes as long as you stick to structured and solid bags, although when speaking of essentials, a big solid burgundy bag is something you should own. As for boots, keep it in the thigh-high or ankle family – no middle ground this season. Leather gloves are the chicest route to take, so don’t forget these. Finally, when speaking of accessories, keep the minimal – silver and gold, geometric shapes and subtlety are still the guiding stars for winter.

 

winter essentialsMia Taylor is a fashion and beauty enthusiast from Sydney and writer for www.highstylife.com. She loves writing about her life experiences. Travelling and enjoying other cultures and their food with her husband is a big part of her life. She is always on the lookout for new trends in fashion and beauty, and considers herself an expert when it comes to lifestyle tips.
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5 Beauty Essentials You Need In Your Gym Bag

beauty essentials

5 Beauty Essentials You Need In Your Gym Bag

Article by: Amy Mia Goldsmith

Amy Mia is a healthy lifestyle and fitness enthusiast in love with beauty and style. Her mission is to inform the world of all her passions and make blogging friends along the way. You can find Amy Mia on Facebook and Twitter.

beauty essentials

Make the most out of your busy schedule by preparing and organizing yourself in advance. This doesn’t only work for your job and appointments, but your other activities such as going to the gym as well. Taking the time to exercise regularly is very important for your health, looks and happiness. So, why not make this experience even more beneficial and fulfilling by preparing your gym bag beauty essentials in advance? Of course, it may be hard to keep track of everything you’d need all the time, which is why the obvious answer to this is – just don’t! Take a look at the following gym bag beauty essentials that will come in handy in various situations so that you don’t have to worry about this bit of your day at all.

 

1. Dry shampoo and hair ties

beauty essentials

These hair essentials obviously go hand in hand. Keeping your hair up during the workout session is a necessity for most ladies. Therefore, choose hair ties that will have a strong grip but won’t pull your hair. Choose a neutral color for your hair ties so that you can afford to keep the updo during the day if you have to. Moreover, a dry shampoo is a definite must-have. If you don’t fell like bringing the full-size shampoo, opt for a mini one. Just make sure you get a scent you like and a brand that actually works for you. A dry shampoo is a lifesaver for every lady who wants to continue her busy day without worrying about greasy hair.

 

2. Regular wet wipes and makeup remover wipes

beauty essentials

You never know whether you’ll be able to take a shower after you’re done with your workout. Sometimes, you just have to rush. Not to mention that you may not want to go to the gym in the first place later during the day if you don’t feel completely clean. This is where your regular wet wipes for body can come in handy so make sure to always have a pack of them in your gym bag. Of course, let’s not forget about makeup remover wipes. If you can’t stand exercising with makeup on your face, these are a must-have. And they can be really useful after the workout and the shower in case you can’t get that stubborn mascara off completely.

 

3. Deodorant and perfume

beauty essentials

Just like you may not want to take a full-size dry shampoo with you to the gym, you can opt for a mini version of your favorite deodorant and scent. After all, these scented goodies are some of the biggest essentials when it comes to the gym. You can opt for a roll-on, a spray, or both if that makes you feel safer. And if you want to make sure that you have your signature scent on you after the workout session is over as well, don’t forget to bring your favorite perfume. In case you don’t want to bring the whole bottle and can’t find a mini version, you can always get small refillable spray bottles that are specifically made for carrying smaller amounts of perfume around.

 

4. Face and body wash

beauty essentials

Even if your gym has body washes in the shower, you can never be certain when they’ll run out. Not to mention that you simply may not like the body wash there. Therefore, it’s always good to have your own body wash in your gym bag. That way you can enjoy your revitalizing shower completely. With that in mind, don’t forget that your face needs a proper wash as well. So, together with a body wash, remember to pack your face cleanser, too. You want to clean your pores after a workout thoroughly.

 

5. Makeup and skincare

beauty essentials

Once you’re done with your exercise and shower, it’s time to go back to your other responsibilities. However, this doesn’t mean you should neglect your skincare or your makeup routine. If you don’t tend to wear makeup, you don’t need to have a specific makeup bag for your gym bag. Still, either way, you need to have the best skincare products for your skin at hand. With that in mind, don’t forget to pack your moisturizer, sunscreen, toner and even an eye cream that are staples in your daily skincare routine. That way, you will keep your skin happy in more ways than just exercising.

When you have everything ready and packed in your gym bag, you won’t have an excuse of this nature to miss your training sessions. So, not only will you be more organized, but a packed bag with your favorite beauty products as your gym beauty essentials will definitely motivate you as well.

 

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