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Get Fit Without the Gym With These Easy Micro Exercises You Can Do All Day

September 2, 2016 by

If the idea of spending hours at the gym makes you dread exercise, you may be looking for a more enjoyable alternative. Instead of lengthy workouts, these quick micro exercises will help you to tone up and trim down without setting foot in a gym — in fact, you can do them even while you're doing other tasks!

  • Crunchless crunches. Strengthen your abs while sitting at your desk or walking around the grocery store. Simply tighten your abdominal muscles by sucking in your stomach slightly. Hold this move for 3 to 5 seconds, and then release and repeat for as many reps as you like.
  • Break for squats. While cleaning your house or even working in your cubicle, take periodic breaks for squats. Do 5 or 10 squats at a time until you complete a set of 100.
  • Relax into a wall sit. While reading documents at work or watching your favorite TV show at home, do a wall sit instead of sitting in a chair. Use your core muscles to keep you steady, and even work in some tiny pulses in your legs to tone your glutes.
  • Stop, drop and push up. When you're doing a somewhat active chore, such as walking the dog or doing the dishes, stop every few minutes to do a round of push-ups.

Mile Posts: 5 Easy Exercises You Can Do All Day [Women's Running]
Deskercise! 33 Smart Ways to Exercise at Work [Greatist]
5 Crazy Simple Ways to Fit in More Exercise [Women's Health]

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4 Foods to Avoid Before Bedtime

August 5, 2016 by

If you’re the type of person who loves a good midnight snack, you may be wreaking havoc on your quality of sleep without even realizing it. While some foods are okay to eat right before bed, others will make it much more difficult to drift off into a dream state. Here are a few foods to avoid before hitting the hay!

  1. Potato chips. Foods that are filled with grease and fat, such as potato chips or French fries, take quite a bit more effort to digest. With your stomach working overtime, it is much more difficult to fall asleep.
  2. Ice cream. Think twice before having that bowl of ice cream while watching late night TV. Fatty foods like this are also more difficult to digest, which could lead to you lying awake with cramps and discomfort.
  3. Candy. Sugar-packed candies will cause your blood sugar levels to spike, leaving you feeling too restless for rest.
  4. Red meat. If you grab a fast food burger on your drive home after a late night, you may not be able to fall asleep once you actually crawl into bed. Red meats like this sit in your stomach much longer than other types of foods, and your body uses a lot more effort to digest them.

9 Things Your Should Never Eat or Drink After 9PM [Bodybuilding.com]
The 5 Worst Types of Foods to Eat Late at Night [Prevention]
The 10 Best and Worst Foods to Eat for Sleep [Fitness]
10 Foods to Avoid Before Bed [Fox News Health]

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Household Remedies to Help You Ease the Itch of Bug Bites and Poison Ivy

July 29, 2016 by

There’s nothing like the itch of a bug bite or poison ivy to bring down your mood in the summer time. Instead of heading to the drugstore for relief, there are few household remedies you can use to ease the itch. (Some say they might work just as well as any over-the-counter medicine!) Here are some tips to help ease your poison or bites.

  • Wrap ice cubes in a towel and press it against your bites for around 10 minutes. The ice will numb the bite area and can help control the swelling.
  • Press a used tea bag against your bites until the itching seems to calm down. Tea contains natural tannins that act as an astringent, which removes the toxins from your skin.
  • Tea tree oil can help treat both bug bites and poison ivy. Just dab a little onto a cotton swab and rub it on to your bite or rash. The oil's antiseptic properties will help calm the itching and promote healing.
  • Use a mixture of water and baking soda to apply directly onto your bite and allow it to dry. This will help neutralize the pH and reduce itching. Apple cider vinegar will also do the trick.

DIY: 7 Best Natural Mosquito Bite Remedies [Gardenista]
Poison Ivy, Oak, and Sumac [American Academy of Dermatology]
9 Genius Ways To Relieve Bug Bites [Women's Health]

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Cool and Unexpected Uses for Coconut Oil

June 16, 2016 by

Coconut oil may be having a moment in the wellness world, but this do-it-all oil has actually been in many people’s rotations for years now. If you’re looking for ways to really get your money’s worth with that economy-sized jar of coconut oil, here are just a few unexpected ways to use it!

  1. As wood polish. Coffee table looking a bit worse for the wear? Give it a new lease on life by placing a small amount of coconut oil on a soft, clean rag and rubbing it on the surface in small circles.
  2. To season cast iron skillets. If you’re not sure how to properly care for your cast iron skillet, frequently rubbing it down with coconut oil is a good place to start.
  3. To soothe skin irritations. From diaper rash to eczema, coconut oil is a wonderful way to soothe all kinds of rashes and irritations. You can even rub it on minor cuts and burns to prevent scarring.
  4. In place of coffee. Take a small spoonful of coconut oil each morning when you wake up for a quick energy boost that’s just as good as coffee.
  5. As shaving cream. Rub coconut oil all over your legs, face and anywhere else you shave to act as an all-natural shaving cream. As a bonus, it even prevents red bumps and ingrown hairs.

21 Miraculous Uses for Coconut Oil [Wonder How To]
31 of My Favorite Uses for Coconut Oil [Thank Your Body]
Everything You Need to Know About Coconut Oil [Shape]
101 Uses for Coconut Oil [Wellness Mama]

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Interesting Facts About Chocolate You Might Not Already Know

May 27, 2016 by

You may consider yourself a bit of a chocoholic, but there’s a lot you might not know about rich, decadent chocolate. Before you grab that tasty square of dark chocolate or have a scoop of chocolate ice cream for dessert, read up on these interesting chocolate facts!

  • It takes many cocoa beans to make chocolate. Between 300 and 600 cocoa beans are needed to make just one kilogram of chocolate!
  • There are three different types of cocoa used in modern chocolate making. Forastero cocoa is harvested in the Amazon and used in 90% of the world’s chocolate; Criollo beans are grown in Central and South America and are the rarest types of beans; Trinitario beans are hybrids of the other two.
  • Cocoa beans must be roasted just like coffee beans to create chocolate.
  • Ever wondered what the percentage on a chocolate bar refers to? It describes how much of the bar’s weight comes from the cocoa bean, and it impacts the darkness of the bar.
  • Dark chocolate is good for you. It's packed with antioxidants and is believed to help reduce blood pressure and improve the cardiovascular system.
  • Eating dark chocolate every day can cut your risk of heart disease by one-third.
  • The ancient Aztecs and Mayans once used chocolate as currency. People used cocoa beans to buy food, tools and livestock.

11 Facts About Chocolate [Do Something]
10 Fascinating Facts About the World of Chocolate [Listverse]
Facts about Chocolate [Purdy’s]

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Turn Your Home at BLVD l Loudoun Station Into a Workout Studio With These Simple Tips

February 26, 2016 by

Want to break a sweat without hitting up the gym? These simple workout ideas will show you how to create a space for exercise in your own apartment at BLVD l Loudoun Station.

  1. Do yoga. With so many online yoga classes and free tutorials, you can get in a complete yoga class right at home. Clear away clutter and extra furniture, dim the lights, and even light a few candles to create that yoga studio atmosphere (even if you’re just in your living room).
  2. Sweat it out with cardio. Start by clearing the furniture out from the center of your living space, and then pop in an instructional workout DVD. If you’re worried about the sound disturbing your neighbors downstairs, do your workout on a thick area rug or a non-slip exercise mat.
  3. Do some strength training. Invest in small-scale strength training equipment to build muscle even without pumping iron. Things like exercise bands, hand weights, and kettlebells are perfect for toning your biceps even in your apartment.
  4. Create a circuit. Many trainers agree that circuit training is one of the most effective types of exercise. Create your own at-home circuit by working with your apartment’s furniture, including step-ups onto a chair, crunches with your feet under the sofa, and sprints up and down stairs.

How to Build a Home Gym Anywhere [Men's Fitness]
Fitness Pros Weigh In: Essentials of a "No Frills" Home Gym [Apartment Therapy]
10 Small-Space Home Gym Hacks for Your Tiny Apartment [Brit + Co]

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Weight Loss Tips for New Dieters

September 11, 2015 by

You’ve never had to watch your weight before, but it seems like all of those years of eating whatever you want are suddenly catching up with you. If you’re about to embark on your first diet, use these simple tips to stay on track and maximize results.

  1. Think about it in the long-term. Instead of thinking of your diet as something that will eventually end, consider it a lifestyle change. That way, you’ll be able to maintain your results and even indulge in the occasional treat.
  2. Aim for realistic goals. Instead of starting an extreme diet to lose a very large amount of weight each week, set realistic goals that you can safely and healthily meet. For example, aiming to lose 2 pounds per week is a healthy and attainable weight loss goal that will still yield major results.
  3. Skip the fad diets. Instead of falling for a fad diet that cuts out a major food group or involves complicated meal plans, opt for a healthy diet that includes whole foods and balanced meals.
  4. Keep it simple. Fill your diet with fruits, vegetables, lean meats, and the occasional healthy whole grains and you’ll have no problem shedding those extra pounds.

Healthy Weight Loss and Dieting Tips [HelpGuide.org]
The 25 Best Diet Tricks of All Time [Health]
Jillian Michaels: Weight-Loss Tips That Work [Health]

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Feel a Cold Coming On? Load Up on These Surprising Vitamin C-Rich Foods!

September 4, 2015 by

If you feel a cold coming on, there are few better natural remedies than to eat foods that are high in Vitamin C. Orange juice is a popular option, but you can also take advantage of the high levels of Vitamin C in a wide variety of other fruits and vegetables. Here are just a few of the best sources of Vitamin C for the next time you’re feeling a bit under the weather.

  1. Papaya. Papayas are just as sweet and refreshing as oranges, and they contain 95.6 milligrams of Vitamin C in just one small fruit. Papayas are also rich in Vitamin A and dietary fiber. To get even more of this valuable vitamin, mash enough papaya to fill one cup; it provides about 140 milligrams of Vitamin C.
  2. Broccoli. Whether you toss it into a stir fry or eat it raw as a snack, broccoli is another great source of beneficial Vitamin C. One 148-gram serving provides about 132 milligrams of C vitamins that boost your immune system and prevent illness.
  3. Kale. Kale isn’t just a trendy so-called “superfood,” it actually does provide a whole slew of health benefits. Just two cups of chopped kale offers 160.8 milligrams of Vitamin C, as well as large amounts of Vitamins A and K, phytonutrients, and fiber.

Surprising Sources of Vitamin C [Berkeley Wellness]
7 Surprising (and Delicious) Sources of Vitamin C [Care2]
7 Foods With More Vitamin C Than an Orange [Huffington Post]

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Watching Your Weight? Don’t Make These Dieting Mistakes!

August 20, 2015 by

You might think that you’re on a fairly healthy diet that will eventually lead to your goal weight, but some of your eating habits might actually do more harm than good when it comes to weight loss. Check out these common dieting mistakes to make sure that they’re not a part of your daily routine

  • Eating too fast. By rushing through every meal, you don’t give your body enough time to actually feel full. If you eat slower, you’re more likely to stop eating when you’ve actually had enough.
  • Forgoing meals. Instead of making you lose weight faster, skipping meals actually leads to consuming more calories later in the day. Even if you’re not feeling hungry at meal time, try eating a small snack to keep your appetite regulated.
  • Consuming liquid calories. Many dieters don’t realize just how many calories there are in many common beverages. Drinks like wine, beer, coffee, and even juices can add hundreds of unnecessary calories throughout the day.
  • Eating too-large portions. It’s always smart to measure the portion size of your food before eating it, as it is very difficult to judge the amount of calories simply by looking at a food. You can do this by using a food scale or carrying plastic containers in the recommended sizes.

Diet Mistakes: 6 Reasons You're Not Losing Weight [WebMD]
14 Diet Foods To Avoid [Prevention]
13 Healthy Foods to Avoid For Weight Loss! [Active Beat]
Jillian Michaels: Weight-Loss Tips That Work [Health]

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3 Health Benefits of Strength Training Exercises

July 10, 2015 by

Even if you don’t plan on bulking up or competing in weight lifting competitions any time soon, strength training is a crucial part of any exercise regimen. Here are three great reasons to incorporate weight training into your workouts.

  1. It promotes strong bones. Weakening bones is a concern that all people have to face as they age. The stress that strength training puts on your bones increases their density and prevents osteoporosis, keeping you strong and healthy as years pass.
  2. It helps to control your weight. While you might relate weight loss with intense cardiovascular workouts, strength training is just as important if you want to lose weight. Gaining muscle increases your metabolism and causes your body to burn calories more efficiently.
  3. It gives you more energy. Like all workouts, strength training increases your stamina and helps you to stay alert and focused. After a few weeks of regular weight lifting or body weight exercises, you’ll notice that you feel more energized throughout the day. Some scientific studies even show that years of regular strength training exercises help to sharpen your focus and keep your mind attentive as you age.

Strength training: Get stronger, leaner, healthier [Mayo Clinic]
7 Reasons to Add Strength Training to Your Workout Routine [Everyday Health]
Benefits of Strength Training [Body Building]

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