Tag: fitness tips

Monday Musings

Happy Monday ya’ll and another day in paradise.

In this weeks edition…

Am I the only one troubled over humanity lately?

The lack of common sense, greed, and overall panicky hysteria have left me scratching my head.

The craziness at the grocery stores can just stop any time now.

I actually decided I’d get up and be at store when they opened yesterday to get a few things that have thus far, slipped from my hands.

I don’t want to be one of “those people ” but it almost forces my hand when I actually “need” items I would just go buy. Not to hoard…just regular shopping ya know?

When I pulled into the lot ( at 7:50 a.m.) it was to see a long line of people in the chilly wet morning that not only came down the street but wrapped around to the front of bulding waiting to get in.

Hundreds of people.

The store was only letting 50 people in at a time.

No thanks.

I left.

Really, staying home in all this isn’t torture when you deal with this fresh hell.

I just wanna buy eggs like a normal person again.

Speaking of food

I’ve seen a lot of posts with people asking what they should do or “take” to have a strong immune system.

First, you should always be concerned about having a strong healthy body, not when you are just worried about fending off the latest virus.

Second, the way you make your body strong, inside and out, is to feed it good, healthy, nutrient dense foods. By that I mean foods with as few or little ingredients as possible, single ingredients are a big win. ( think all kinds of colorful fruits and veggies) nothing replaces or works as good as real food.

Yogurt.

Yogurt is rich in probiotics including Lactobacillus acidophilus, Lactobacillus casei, and Bifidus. These strains boost immune function and may even help reduce both the length and severity of colds. Beneficial gut flora are needed for proper digestion, detoxification, and immune function.

Other factors to consider.

Get adequate rest, exercise, drink plenty of water, limit stress ( turn off the tv and social media bombardment of current issues!) Get outside, enjoy fresh air and sunshine, do a project or hobby that relaxes you.

Just a few tips and suggestions as we navigate through this interesting time in life.

Oh. And yeah, let’s not forget my lovely breakfast pic.

Plenty of sauteed veggies with spinach, cherry tomatoes, and green onions. Also a good dose of dark berries for all of their awesome antioxidant properties and of course, eggs for protein, because muscles 💪

And another thing

I’m semi-amused over all the posts I’ve seen touting “how to workout at home” or how to exercise while the gym is closed.

Hey…I’ve been making home workouts cool long before now 🤣

Honestly, I’m grateful this isn’t an issue for me.

I have an area carved out in my barn I share with my vintage project furniture (that can sometimes be seen photo bombing me) and random tools and whatnot.

I don’t need a whole lot of space to kick my own butt.

I’ve managed to collect enough items that I can mix up a pretty good workout

Between lots of weights, a punching bag, and my recently aquired elliptical machine, not to mention my own body weight, I can mix up all kinds of fun

Of course I have my bike for my favorite gym, outdoors.

Here’s my word to you. Find ways to take yourself out and move.

Walking is still largely available for us all to do. Nothing clears my head more and helps me feel refreshed than being out for a good walk or run.

Right now with current situations walking could be the therapy you need mentally and physically.

Also, just because you may not have weights or equipment at home doesn’t mean you can’t use your own body for body weight exercises. Thanks to Google you can search up plenty to do. Pinterest has lots of options as well ( check out my Sassyfitnesschick board there as well as other exercise boards I have)

Keep in mind too that there are lots of heavy items around your house you could use as weights. You can also pick up some cheap resistance bands at the store which will give you some strength training

Jump rope. It’s not just for kids. Yeah your heart will feel like it’s gonna explode and you’ll be screaming you’re out of shape, but keep at it and you will get better.

If you’re wanting to get a little home “gym” started may I suggest your local online sales?

I have several things I’ve scooped up that was someone elses better idea….like my 50.00 elliptical I shared with you in last weeks Monday Musings.

Decide what you like, what you would stick with and go on a hunt.

What else are you doing while you’re stuck at home? 🤔

Get creative with ways to keep body and mind active and to most importantly, keep a positive mental attitude.

On topic of being home

Let me say that by nature, I’m a very social person. I like being out going, seeing people,talking…maybe talking some more…hubby says I could talk to stump 🤣 so having places cut off from me to go to right now is a rather…odd…feeling.

Like my Starbucks locked their doors on Saturday. Ouch.

Yeah, I can still drive thru for coffee. I never do…I go in so I can see and talk to people. I get to know the baristas and the regulars…I like that contact.

I get it though…the why of it..

But being at home however, doesn’t leave me sitting on my sofa wondering what to do after all my toilets are cleaned and the final dust bunny is gone.

Not when I have a business that I literally work at home. If you’ve followed me you know I have a little side hustle flipping antique and vintage furniture.

I have all kinds of projects waiting for my attention not to mention custom orders.

I’ve kinda liked having some time to really devote to my work.

Check out this sweet piece. I got it this week and just had to start it because I knew how I wanted it.

Obviously, it’s before look.

This is a piece I want to keep, but won’t.

One of those job hazards…wanting to keep things. 🤪

Oh, I got this 50s retro kitchen pantry this week. It’s gonna need some work before a new paint job. I can hardly wait to get to it as I haven’t really done a retro piece and I have alllll the cool ideas in my head for it.

Sometimes…I have to much in my head….

Anyway, i.

Your turn! Tell me how you are coping with all that’s going on right now? Have you picked up a new activity to keep busy? What strategies are you using to deal with life?

Saturday Snippets

Welcome to another edition of Saturday Snippets.

Short, sweet and easy enough to go down with your morning coffee and whatever you chase it with.

Speaking of short.. I’m gonna hit on that thought with exercise today. It seems when people think of exercise they have the idea it has to be long and drawn out.

Don’t get me wrong. I love a good solid workout sesh and feel like I’ve not done enough if I come in under an hour. I love rides that I’m gone for awhile or days I did long runs and was gone for hours.

The reality is, sometimes we’re all short on time and we wanna get as much in our valuable time as possible.

Yesterday I got up and per usual had my list for my morning before me. I had to be gone from home by a certain time and knew I didn’t have my hour( plus) to spend hefting weights.

I spotted one of my HIIT workouts I have written down and decided.. hey a fast and furious 20 minute session is where it’s at today.

This one is all about using just your body weight, although I added weights to a few things to make it harder.

I alternated rounds doing pushups then renegade rows with my 25lb weights.

I used a 25 lb weight plate to do butterfly situps.

The beauty of these workouts is you can modify up or down depending on your fitness level.

( ok and maybe I just wanted to squeeze in a little weight work too 😉 )

It’s pretty straight forward after that. I set my watch to cardio, then knocked off as many rounds as possible in that time.

Today it was “only ” 4. Then I realize that makes 120 situps Haha

I ended just planking as long as I could after everything and not just 30 seconds which is ridiculously easy for me anyway. I made it to the 2 minute mark.

I’ll tell you these workouts always leave me feeling it and I need that. It challenges me in a different way. I know my time is short and I have to work hard, and I’m horribly competitive and want to do as many rounds as I can 🤣

You can make your own HIIT workouts up by using any combination of moves. It can involve having some weights or just bodyweight work.

Remember to warm up for about 5 minutes before starting, and good form is always key so if you start to tire or hurt slow it down or modify what you’re doing.

And if you are struggling to get into an exercise routine, 20 minutes is a short sweet way to get started.

It may not be easy, and you’re gonna sweat, but it’s short and you’ll be on your way to your day.

Tell me. What’s your favorite short and sweet workout?

Saturday Snippets

Well the first week of the New Year is almost under us. How’s it going for you? How’s it going in getting on track with your health and fitness goals? Did you stay fairly focused through the holiday season or did you get de-railed?

New Years Day morning had me out on the road for a few miles. I really love being out on that first day because it mentally sets a tone for me in the up coming year and my pursuit of being physically active.

morning walk
A crisp, clear, cold morning to start the year

Not that I’m “not” planning to being working out… but it definitely centers me for my goals and commitment to being fit.

Maybe you’re like I am though. Maybe you are making some changes in getting your eating back on track after a season of cookies and other treats.

Maybe you want to get back into your exercise after being off your normal routine for awhile.

I hope you haven’t just gone into the “all or nothing” approach. Sometimes easing back into things is the best way to get into a disciplined routine again.

healthy living

Here’s a few tips that may help:

Don’t think you have to eat up all the left over cookies, candy, chips, whatever it is you may have laying around.  I’m kinda joking, but kinda serious too. People do think they will make a final “last supper” moment and eat up stuff before they go on their “diet”.

Do allow yourself something if you’re craving it. Having a piece or two of chocolate is way less damaging than ignoring your desire than binging on a half a bag later on.

Don’t go all extreme and restrictive in your eating.  Your body will rebel if you drastically reduce your food if you’ve been feeding it more than it needs.

Do gradually adjust the type of food and amount of food you have on your plate.  It doesn’t take a lot to satisfy your appetite.

Don’t cut out all things you love.  This goes a long way to being successful in new eating habits.

Don’t “over” exercise. Doing more than you are used to will only make you sore and not want to continue.

Do ease back into your normal routine if you have been exercising but maybe got off of it for a few weeks.  Adding a bit more to what you do through the next week or two will bring you back up to where you were without negative side effects.

Do set small, attainable goals. If you have a set amount of weight to lose, consider looking at it in 5lb goals. This is easy to achieve and makes it a bit of a game.  Weigh in only once a week.

Don’t get discouraged with what you need to do by staring at the “big picture”.  Focus on one day at a time making positive small choices. These will add up. Move through each day with a focus on those choices.

Do remember that change takes time and don’t get discouraged because you are expecting to much to soon.

If you keep in mind that each day is a series of baby steps leading to your larger goal, it will be easier to manage and you will be much more successful in the end.

Do you have any tips or tricks that work for you to help you get back on track or to reach your goals?