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5 Simple Ways Busy Moms Can Stay Fit

Any busy mom who has to balance her work and home knows how difficult it can be to stay fit. However, that should stop anyone from staying healthy and achieving the body of their dreams. A lot of fitness professionals say that you have to make a schedule when it comes to staying fit. Where tips like following a set of rules, not eating fast food, and sticking to a healthy schedule are very helpful, a lot of them become a moot point for busy moms. That is where we step in as we have devised the perfect plan for working women so that they can stay in shape.

Rise early and Sweat it out

The most important thing that you need to do as a busy mom is to manage your time efficiently. I understand that waking up early can be very difficult to do, but if you want to get the most out of your day, you have to do it. After you have made a habit of waking up early, you can join a gym or look for reformer Pilates as it will help you stay in shape without sacrificing a lot.

Exercise with the Kids 

Another great way you can motivate yourself to exercise is to bring the kids into the loop. By including your kids in the workout, you are also motivating yourself to do exercise. To make the kids enjoy exercising, you can think of some pretty smart ways like playing games with them that involve physical activity, taking them out for a walk or for bike rides, and asking them to help you with house chores.
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Make the Most Out of Little Things 

As working moms can get quite busy juggling work and taking care of kids, they need to make everything count. Instead of using the lift, you should take the stairs so that you get the needed exercise. If your workplace is nearby, you can use the bike instead of a car as you can burn a lot of calories while going to work and coming back home. When you incorporate these little things in your life, you will see positive results in a matter of weeks.
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Eat Smart

Most of us are so busy each morning that we eat whatever we get out hands onto. Consider packing 3-4 small healthy snacks in the night so that you don’t have to prepare your lunch in the morning. Instead of relying on junk food during working hours, you can eat these healthy snacks so that you are proud of the right choices you make when hunger strikes.

Do Quick Workouts Whenever Your Get the Chance

Lastly, you should have a workout anytime you get a chance. For example, instead of crashing onto the bed when you return from work, you should do a little workout for 5-7 minutes, take a bath, and then enjoy some quality time with your kids so that you feel fresh and proud of yourself.
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Six New Exercise Habits You Can Build While Social Distancing

The coronavirus has forced the world to stay home and practice social-distancing. Many establishments have closed their doors to keep people from going out and being in close contact with others which may spread the virus. Gyms and other fitness centers have also been forced to remain closed until the pandemic is over and the risk of infection is gone. While this may affect your gym routine, it doesn't mean giving up fitness entirely. It just means you need to get creative and start a new exercise habit.

Photo by Andrea Piacquadio from Pexels
It’s more important than ever that you exercise regularly as it helps build immunity, which is vital for your physical and mental health at this stressful time. We don’t know how long this pandemic will last and how long we will be advised against social gatherings. Fortunately, there are still ways to work out with others while still observing social distancing. Here are some tips:

1. Stay Connected on Your Walk or Run.

Workout buddies are still possible if you set a specific time to walk and talk on the phone simultaneously. You may be separated physically, but staying connected via your phone and earphones can help ensure you both finish your walk or run.

2. Exercise with a Group.

Leverage video chat tools to exercise with your favorite workout buddies. You can exercise with friends and family via video or even organize an online dance party. Find the music you like and dance for half an hour instead of a regular boring cardio workout on your own.
Photo by Prateek Katyal from Pexels
3. Take an Online Fitness Class.

Many fitness classes are also available online. Some are even live-streamed so that you can follow the instructor at home. The only equipment you may need are weights and workout shoes.

4. Find an Online Personal Trainer.

You can also find a personal trainer who can work with you through video chat to have two-way communication during the training. Your trainer can still correct you and hear your feedback. Make sure you research the web to find a personal trainer you trust and like.

Photo by Andrea Piacquadio from Pexels
5. Do Exercises That Take Up Minimal Space.

If you want to fully observe social distancing by staying at home, find an exercise spot in your house. It may surprise you that it doesn’t take up a lot of space to do exercises like jumping jacks, squats, planks, push-ups, and burpees. You may even run up and down your stairs to get a great cardio workout.

6. Work out in the Pool.

Your pool is perfectly safe to swim in during this pandemic. Experts say that with proper pool maintenance and disinfection, the virus responsible for COVID-19 becomes inactive in your pool. If you’ve mostly used your pool for fun and relaxation, it’s time to recognize your pool is also the perfect place for you to start a new exercise habit. Start by swimming laps or engaging in water aerobics.

Thank you Pool Troopers for this guest post.
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How Smokers Can Lead a Healthier Lifestyle

Many people who get into the habit of smoking don’t often think of it as a problem, usually until non-smokers point it out. Smokers make up a large portion of the general population; in the U.S., there are well over 30 million smokers. And the truth is, although smoking is associated with several adverse health effects, you can still lead a full, healthy lifestyle despite the "bad" habit.

If you are a smoker, it doesn’t matter how you got into smoking, why you smoke, or whether you’re looking to quit or cut down. You should put extra effort into taking care of your physical health. It's unfair to think that smokers don't care about their health or well-being. Smoking is not a behavioral defect or an indication of a flawed personality or character traits. Here are a few ways you can help to maintain a healthier lifestyle, even as a smoker.

Moderate Your Smoking

The first step towards leading a healthy lifestyle as a smoker is moderating the smoking. Quitting is often a tall order for many smokers, but moderation is the next best thing. Try cutting down on smoking or looking into safer alternatives like patches and ecigs to take the edge off from time to time. Begin slow, for instance, by cutting one or two cigarettes every week and gradually work up to an optimum amount. Baby steps is often the way to go.
Photo by Louise Burton on Unsplash

Eat a Healthy Diet

Everyone, and especially smokers, need to eat a healthy, well-balanced diet. Include lots of rich fruits, vegetables, and nuts in your daily diet. Some of the essential minerals, vitamins, and nutrients can help counteract some of the negative effects of smoking. For instance, smoking is known to block calcium and vitamins C and D from being absorbed into the body, increasing fruits and vegetables in the diet can help restore these essential nutrients.

Engage in Physical Activity 

Engage in regular physical activity to maintain physical health. Physical exercise makes the blood flow faster and increases breathing, both of which are beneficial towards strengthening the cardiovascular and respiratory systems. You can go to the gym for rigorous exercises, go on hikes and bike ride, or try mild physical exercises such as cardio and yoga. Physical activities can also help you manage cravings if you're trying to quit or cut down on smoking.
Photo by Anupam Mahapatra on Unsplash
It makes total sense to be a smoker and still want to improve your physical health and wellness. You can practice regular health routines, just like non-smokers. All you have to do is find the perfect health and wellness rhythm that aligns with your goals and abilities. 


7 Ways You Can Improve Your Health And Fitness Without Really Trying

Wouldn’t it be great if we could start improving our health and fitness today without breaking the bank or making too much of an effort? If this sounds good to you, then read on to find out more.

1.  Go meat-free (not just on Monday) – Consuming meat, in particular red meat, is associated with a greater risk of developing coronary heart disease and a higher risk of stroke. With so many meat-free alternatives out there, you could experiment with a veggie burger or perhaps try a tofu steak to help cut out some cholesterol today.
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2. Fill up with some H2O – There are so many ways to jazz up some boring water, and work your way to drinking your eight glasses per day. Cucumber water is not just for the spa; keep some in the fridge for some refreshing hydration at any time. Why not try making your own ice cubes with a twist? Put berries or herbs in the tray and freeze them – simple. Pop them in your water for a delicious and cooling treat all at zero calories! 

3. Drink less alcohol (sorry about this one) - as much as we love an indulgent glass of wine, regular consumption can trigger an inflammatory response making our skin look red and irritated. Try to limit it to the occasional treat to keep our skin and our waistlines in tip-top shape. 
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4. Get some more Zzzzz’s – Getting your daily dose of beauty sleep can be easier said than done. Carving out some time for some quality rest can decrease your blood pressure and your risk of obesity, giving you the perfect excuse to linger in bed a little bit longer. 

5. The power of positive thought – Committing to improving our behavior and developing better habits can be optimized by including mindfulness in our daily routine. There are a number of apps out there such as Headspace, that can guide us through some gentle meditation and help us develop a positive attitude in as little as 10 minutes per day. 

6.  Power Purchase - Invest in a Bowflex Max Trainer for a total body workout from the comfort of your own home, so no need for any expensive gym memberships. This clever piece of equipment gives you a total body workout, engaging all muscles groups and with the handy 14 minute interval workout, you can easily fit this in between your morning coffee and checking your emails. There are a few different trainers available and you can read about all of these at:

7. Cull some calories - Knowing your daily calorie requirements can help you monitor your overall intake, and encourage you to eat for your body’s needs. Apps such as MyFitnessPal allow you to track your daily intake, and it even sends you uplifting notifications when you are meeting your dietary and fitness goals, making this the perfect pocket companion! Some of the best calorie counter apps can be found here:

So there you have it, seven handy hints to make some life-changing improvements requiring little to no effort, wouldn’t it be great if all of life was this easy? 
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When Your Double Chin Just Won't Budge

You lead a healthy lifestyle and are committed to taking care of your body. You understand that it is your temple and you want to last well into your golden years. That means taking the time to choose foods that are good for you, practicing portion control, and indulging in moderation. Exercise is also a key component of your daily regimen. You're doing everything you are supposed to do, but you have a problem that is beyond your control. It's your double chin. It just won't go away.

It's hard to find an exercise that can focus on this trouble spot. Your weight is under control and you're in good shape, but that loose excess skin and fat isn't going anywhere. You're tired of looking at it in the mirror. Fortunately, you have options that can help you to tighten up this problem area that bothers men and women of all ages.
Liposuction is One Popular Solution

If deposits of reluctant fat beneath your chin are the only problem, liposuction could be the best answer for you. Your plastic surgeon will make a small incision in a targeted area beneath your chin. A hollow tube that is referred to as a cannula will be inserted into the incision in order to loosen up the deposits of fat that have collected beneath your chin. The fat will be suctioned away and your incision will be closed. Expect the incision area to be sore for a few days following your procedure. Slight swelling and some bruising are normal as well. However, your double chin will be gone when you have fully recovered.

Consider Kybella

Kybella offers you a solution that is non-surgical when you want to do something about that pesky double chin. It is an injectable that can destroy the fat cells that have gathered beneath your chin. Kybella contains a synthetic form of deoxycholic acid, a substance that is naturally produced by your body on a regular basis. It helps your body to break down fat and absorb it when you eat. When it is injected in a concentrated from in the skin beneath your chin, it will effectively blast away those bothersome fat cells. The end result will be tighter skin beneath your chin. The treatment takes about twenty minutes. You may need up to six treatments for the best results. They will be spread out a month apart. 

A Facelift Could be Right for You 

If you are looking for a more advanced solution, a facelift could be the best alternative. You can choose a facelift that focuses on the lower portion of the face and your double chin or a full facelift that will pull up skin on the upper portion of your face as well. A consultation with your plastic surgeon will determine how to tailor your procedure to meet your needs. The underlying tissues beneath the surface of your skin will be reshaped, excess skin and fat will be removed, resulting in tighter, smoother skin on your face.

The Solution is Up to You and Your Surgeon

You need to think about what you want in order to improve your appearance. You know that you aren't happy with your double chin. Now you need to consider how involved you want your procedure to be in order to get the best results. If you are prone to severe scarring or allergic reactions, Kybella and other injectables may not be the best solution. If your face is drooping considerably and wrinkles are a problem in addition to a double chin, a facelift can do wonders. Something as simple as liposuction may be best if there is only a problem with excess fat beneath your chin. Research your options. Look at photo galleries. Review the procedures to know what you want. Consider the recovery process and downtime that will come with each procedure. If you want to be on the go as soon as possible, Kybella is the most practical option. However, Kybella will not produce instant results. You will need to be patient. The results from a facelift and liposuction will be noticeable sooner, but the recovery process is longer. Facelift will result in the longest healing period. You can expect bruising and swelling after your procedure. Choose the solution that will give you optimal results and make sure it fits your lifestyle.

Give Yourself the Profile You Want to See

Your tired of looking at your double chin in the mirror. You hide from cameras because you don't want any photos to capture how you look right now. You want to see smooth, tight skin beneath your chin. The best way to make any changes to sit down with a plastic surgeon in order to have a thorough evaluation. Treatment is different for each individual. It's not one-size-fits-all. What works best to treat another person's double chin may not work for you. Your research can prepare you to know your options, but it will be up to you and your surgeon in the end to choose the best path. 

Find Out What the New York Center for Facial and Plastic Surgery Can Do for You

Turn to the experts at the New York Center for Facial and Plastic Surgery to discover your options for your double chin. Put yourself in the expert hands of Dr. Andrew Jacono, plastic surgeon specializing in facelifts

With a wealth of experience and dual certification, he is considered a renowned source on a global level when it comes to facial and reconstructive plastic surgery. He has focused on procedures that are minimally invasive and non-surgical in order to enhance facial features. When you come in for your consultation, Dr. Jacono will sit down with you to discuss your concerns. Your facial features will be evaluated and your medical history will also be reviewed as a treatment plan is planned for you. Dr. Jacono will discuss all of your options so that you can make an informed decision. Learn more about Dr. Jacono and your alternatives by visiting

Many thanks to Dr. Jacono for this informative guest post. 
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No Time To Hit The Gym? DeskCycle Can Help!

I have been working from home for several years now, and home schooling my little one for two years. I find myself at my desk, dining table, or any table for that matter, most of the day. I own gym equipment and even have a gym membership, but guess what? I either don't use it or say, "I'll work out tomorrow". When I got the opportunity to review the DeskCycle, I jumped all over it. The unit comes in a box complete with the tools needed for assembly. The process took me under 20 minutes and was super simple. I didn't even have to ask my husband for help. 

What exactly is the DeskCycle and how does it work?

The DeskCycle is a simple piece of exercise equipment like a stationary bike without the handles, made especially for those who are pressed for time. Whether you can't always make it to the gym, weather conditions aren't the greatest for a walk/jog/run, or you're stuck at your desk working for hours a day, DeskCycle is made for YOU! I have been having some foot issues that have caused me a lot of pain and I can't even go 1/2 mile on the treadmill. I have been using the DeskCycle for over a week now and like how easy it is on my feet since I'm not actually standing. I feel so much better than I am moving when I am sitting. It actually helps me to stay a lot more focused since I am one of those who can't always stay on task.

You can adjust the resistance according to your own goals. It's definitely important to start off slowly and work your way to a more challenging resistance setting. I am liking how my legs are looking and feeling! I am in desperate need of toning and DeskCycle is helping me to get closer to that goal. There is a gauge that  tracks time and miles, but I honestly don't use it. I wear a fitness tracker that monitors my steps and calories burned, so I just use that.

My husband has been begging to let him take it down to his office. I told him to get his own! The DeskCycle is not limited to using while working. You can use it while you're sitting on the couch watching a movie.

So far I am noticing my legs, butt, and abs feel firmer. My energy is higher as well and my stress levels are lower. I normally get a bit turned off when people post about fitness online and say, "no excuses", but I have to say, it's the truth with the DeskCycle! I mean if you are sitting around, why not get a little exercise in at the same time? Even my son is enjoying it. It helps a lot with strengthening his legs to enable him to perform better in martial arts class.

Where can I buy one?

The DeskCycle is so easy to use and when you are pedaling, it's super quiet.  It is well made and super sturdy, so you can feel confident giving it your all. You can purchase your very own unit from Mini Pedalers for $159 or on Amazon  also for $159 with FREE shipping if you have a Prime account.

The DeskCycle makes a great gift for anyone on your list and I am very sure the recipient will love it! Learn more about DeskCycle here

Thank you DeskCycle for the complimentary sample and all opinions stated are 100% mine as always.
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Are HIIT Workouts Really Effective?

Have you heard of HIIT workouts? HIIT actually stands for High Intensity Interval Training. It is basically a very high intensity workout that gives super short breaks in between each exercise. I have accepted that I will probably never weigh 115 pounds again and have come to embrace my womanly body. My issue is tightening it up! I was introduced to and decided to give it a go.

Get this, their HIIT sessions are only 3 minutes long! The warm-up is 3 minutes, so if you have 6 minutes (which we all do), you can fit in a really good workout. I have to say, be prepared to feel muscles you didn't know existed. WOW. Below is the warm-up video that I highly recommend you start with.

Once you do the warm-up, you will be ready for a Blast3 session. I really like this one below although I had to improvise a bit. I have to do my press-ups against the wall so I don't mess up my knees. I still get the same effect though.

I noticed that I felt really good after doing the exercises. It was maybe 20 minutes later that my arms and legs felt like jelly. I could feel the muscles in my thighs, abs, back, and arms burn so I feel like I did it correctly. I really love the Blast3 exercise videos and have vowed to make sure I get one or two in each day. I usually hate it when those super-workout-I-run-marathons-for-breakfast people say there is no excuse not to exercise. I admit, with something this convenient, you really do not have an excuse. You can do these exercises just about anywhere. All you need is a yoga mat and minimal space. Perfect for even the busiest person! Don't forget that your health is your wealth.

This is not a sponsored post. I simply wanted to share my experience so far and I will update you all in about a month with my progress. If you are looking into a quick daily fitness routine, I highly suggest Thanks for stopping by today 💓

Important Things To Keep In Mind Before Going To The Gym

Going to the gym in itself is an important step to take when entering into a healthier lifestyle. If you decide to take time out of your day to go to the gym it means that you care about your health and desire to get into shape. You become willing to sacrifice a couple of hours every day in which you would usually be doing something else, to dedicate to getting fit. However, as great and exciting as starting a gym membership can be, there are many things that newcomers don’t take into consideration and end up hindering them greatly in the long run. Let’s take a look at some of the things that you should keep in mind as you start going to the gym. These can be taken as some simple tips that will help you get more out of your gym sessions and also as a sort of introduction to the gym life.

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Don’t leave your weights lying around

The first time you go to the gym, as well as the next time, and the next after that, you might be inclined to try out different weights for your workout. There’s absolutely nothing wrong with that, as most workouts impliment using multiple weights for the same exercise. The problem is that newcomers aren’t familiar with gym rules, which clearly state that you need to put the weights back on the rack. Don’t be that guy that leaves them all around the gym for others to search for. Keeping this in mind will spare you the frowns of your fellow gym goers.

Don’t neglect the warm-up

A lot of people, even some that aren’t exactly beginners, are caught getting straight into lifting weights. That couldn’t be more dangerous as not warming up beforehand can lead to accidents in the gym. You can pull a muscle or strain a tendon, and create some unnecessary complications for yourself. The consequences of neglecting your warm-up can be even worse, but these are just some examples. Make sure you properly stretch before the workout and wear knee straps for squats.

Stay hydrated and make sure you have fuel in the tank

There’s nothing worse that going to the gym on an empty stomach. To someone that isn’t familiar to the life in the gym this might seem like an acceptable idea, but the truth is that you need plenty of nutrients and enough fuel to take you through a successful workout. Don’t eat right before hitting the gym. Make sure you have a consistent meal about two hours before your gym session. You can also drink a protein shake for the extra protein boost which can do wonders if consumed before a workout, as well as after the session.

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Also make sure to stay hydrated throughout your workout, because lacking water in your system will slow you down. You will start to hit the brakes on your ability to keep pumping out max performance. Keep a hefty bottle of water close to you at all times and take small sips now and again to stay hydrated. Don’t gulp half a bottle in one go either because your stomach will hate you and you won’t be able to continue for much longer after.


6 Ways for Busy Moms to Get in Better Shape Than Their Kids

Every busy mom knows how hard it can be to fit exercise into their daily routine. We spend so much time cleaning up spills and settling sibling disputes that finding time to exercise can seem impossible. We all know what a physically demanding job it is to chase after kids all day, but sadly, that’s not all the exercise we need in a day.

We worry about our kids eating the right foods and getting the perfect amount of exercise, but sometimes we forget to take some time out strictly for ourselves and our own health. Read on to find some quick and easy suggestions for exercises that will fit perfectly into any busy mom’s daily routine.

As a busy mom, quick bursts of exercise throughout the day are your best friend. These little sessions might not seem like much at the time, but they add up fast. Take a lesson from your toddler: Your house is a gym waiting to be discovered.

1. While cooking breakfast in the morning, use the time in between preparing food for the little ones and washing dishes to get in some reps. Do some standing push-ups on the countertop. This is a great way to work out your shoulders and arms. Start with 10, then add 5 more push-ups every couple days. Your arms will be toned in no time!

2. Invest in some cheap dumbbells. Most big box stores carry reasonably priced weights, which are great for fitting in a quick workout while your kids are watching TV or playing. It’s easy to keep an eye on them while fitting in a few sets of reps after breakfast.

3. Turn your exercise routine into fun for the whole family. The kids will never complain about getting outside and stretching their legs, so work an afternoon walk to the park into your day whenever it’s nice out.

4. Jumping jacks are a great way to get a full body workout anytime, anywhere. Your kids will love doing them too! It’s a great way for you to get in shape, and for them to let out some of that pent up energy.

5. Wear clothing that can easily transition from your daily look into workout clothes. That way if the opportunity presents itself, you’re workout ready and can easily jump into a routine without having to find the motivation to pick out athletic attire. If you’re looking for some affordable, cute athletic wear that seamlessly blends fashion with functionality, check out the athleisure brand Fabletics. They offer fashionable athleisure that looks just as good when you’re wearing them to the grocery store as they function during your workouts.

6. Become a sports coach for your new favorite team: Your family! Depending on their age, the kids will love playing soccer or basketball in the yard to end a perfect day of exercise. It’s a great way for you to burn off calories after dinner, and most importantly, it’ll keep them busy.

As you can see, there are countless ways for busy moms to get in shape throughout the day. We just need to be creative and see the world as our playground, just like our kids do

How To Stomp Belly Fat And Enjoy A Flat Abdomen

Getting rid of belly fat is an admirable task, but you’re not the first one to propose such a mission. Belly fat is notoriously known as an outfit ruined and people often times complain about it. It also has a reputation for being something hard to get rid of, as opposed fat from other parts of the body. But once you are determined to eliminate belly fat and make it a thing of the past, it can’t do anything to stop you.

If you’re looking for ways in which you can burn the fat away and forever banish belly fat from the temple that is your body, you’ve come to the right place. In this article we will be taking a look at what is required in order to efficiently and permanently eliminate belly fat.

Always on the run

You might have thought that all you need for a flat belly is to do a thousand crunches every day and that should set you up for success.  That’s quite a straight forward approach but it is also unnecessary. What you can and should do however is keep moving and keep your heart rate up. Jogging is widely considered as one of the best ways in which you can burn belly fat ( and all types of fat, for that matter). Through jogging, you can say goodbye to belly fat fairly easily. This is because belly fat is visceral fat that is downed fast by body movement empowered activities like jogging, bike riding and of course swimming. It is recommended that you take up jogging for about 12 miles per week. That should get you where you need to go. It’s up to you to determine how much jogging you do each day although a constant average amount might serve you best.

Protein rule

Another vital element in belly fat burning is to up your protein intake from every meal. Belly fat storage is encouraged by the body when it begins to take in larger amounts of insulin as per the body’s reaction to aging. Protein on the other hand combats the resistance of insulin in the body and thus reduces the amount of fat that is stored on your belly. If you want to lose belly fat, than you should really look into increasing how much protein you consume in relation to other nutrients, so we’re not talking about just adding more protein over everything you already eat.

One trick that gives exemplary results is taking one or two tablespoons of vinegar each day. It is believed that the acetic acid produced protein which enter your body after vinegar consumption do a lot of work in terms of burning fat.


The bane of belly fat are aerobic exercises. Consider enrolling in a yoga class to burn down some belly fat. This works because yoga reduces the body’s cortisol levels, which is a supporter of belly fat. Yoga doesn’t have to be a long lasting endeavor at the end of a drive. You can practice a couple of yoga poses at home, in only 10 minutes of your time.

The Benefits Of Tabata For Busy Moms

I wanted to pass along this great (quick) workouts that you can do if you are crunched for time.


Countless fitness trends have come and gone over the years. Each one promises to help you slim down, tone up, and achieve your fitness goals. Everyone has a different goal in mind when they commit to a fitness plan, and with hard work and dedication most exercise programs will produce results. But what happens if you can’t carve out 60 minutes a day to get your sweat on or you find it hard to stick to a specific fitness plan? Whether you need a quick burn or want to shake up your routine, Tabata training will deliver.

Benefits of Tabata

Improved Stamina: Tabata improves your aerobic and anaerobic threshold. Your aerobic capacity is a measurement of your maximum oxygen uptake during exercise. Your body requires more oxygen when you work out. The rate at which your muscles and tissue are able to absorb oxygen is known as your VO2 max. Most people have a VO2 max between 30 and 60 ml/kg/min. The higher your VO2 max, the more potential you have for aerobic endurance. As you do Tabata training, your VO2 max will improve, along with your stamina.

Anaerobic capacity refers to the maximum amount of energy your body can produce without oxygen. By increasing your anaerobic capacity, you can exert yourself at a maximum effort for a longer period of time. An easy way to measure improvements in your anaerobic capacity is to time yourself while sprinting at 100 percent effort. Record your time and distance. After six weeks of Tabata training, revisit this challenge. You will be amazed at how much farther you can run at maximum effort.

Increased Metabolic Rate and Fat Loss: High-intensity interval training increases our metabolic rate by almost 15 times the basal metabolic rate. Your basal metabolic rate is the amount of energy your body uses naturally at rest. Not only are you burning an average of 15 calories a minute, but the increased demand Tabata puts on your body will increase your BMR and torch fat for hours after your workout.

Muscle Tissue Retention: If you want to improve your cardiovascular fitness but are concerned about losing hard-earned muscle, Tabata training is for you. The stress placed on your muscle tissue during Tabata sends signals to you body that more muscle tissue is needed and the ratio of lean body mass to fat will increase. If you choose full-body workouts that use more muscle mass, you could actually end up increasing your muscle tissue.

No Time Constraints: No time to workout? Can’t get to the gym? These excuses won’t fly when it comes to Tabata training. All you need are four minutes and a pair of sneakers to complete this workout.

How to do Tabata

Tabata is a 4-minute workout that consists of eight timed intervals. Each interval is broken down into 20 seconds of all-out exercise followed by 10 seconds of rest. Tabata training is going to mentally and physically push you to your limit. If you are doing this workout correctly, you should feel completely exhausted and find it nearly impossible to finish the final interval.

People often use this form of workout to improve their cardiovascular fitness, but Tabata training is versatile and can also be use to improve weight training and core strength. Beginners should concentrate on cardio, such as running, cycling, and rowing, or bodyweight exercises. Whatever your focus, to get the most out of your workout, it is important you choose exercises that engage a large number of muscles.

Tabata Warm-Up

It’s recommended that you do a 5-minute, full-body dynamic warmup before you attempt your first set of Tabata. A dynamic warm-up consists of a series of movements that will engage the muscles you are going to use in your workout. This warm-up will increase your body temperature and range of motion and activate your nervous system. When done properly a dynamic warm-up can improve your performance.

Mix and match these exercises to create a 5-minute dynamic warm-up. Make sure you choose exercises that engage the muscle groups you plan to work out.

Walking lunges
Jumping Jacks
Arm Circles
High Knees
Side Bends
Front Leg Swing
Butt Kicks
Side Shuffles

Tabata Workouts

If you’re new to fitness or are short on time, do one set of Tabata exercises two to three times a week. To get the most out of your workout, it is important to give your body time to rest. Leave a day or two between workouts for your muscles to recover. Once you’re ready to get started, all you will need for most of these exercises is a stopwatch (we use the timer on our phone) and lots of motivation. There are endless options for exercises you can use in your Tabata workout. I have listed below a few for you to choose from based on your fitness level and goals.


The Detox Dream: Simple Ways To Look And Feel Fabulous

Have you overdone it over the festive period or are you desperate to stick to a New Year’s resolution and get healthy in 2017? If so, you’ve come to the right place. At this time of year, the word detox tends to get bandied around, as well as look to undo the indulgence of the last few weeks, and get back on an even keel. You don’t have to go into overdrive and eat nothing but juice for the next few months, but it is helpful to treat your body to some much-needed TLC. Here are some simple ways you can embrace detoxing in a healthy way, and ensure you look and feel fabulous in the months ahead.

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You’ve had a week off, but you probably feel like that you could do with a month-long vacation afterwards. Even if you don’t work over the festive period, it tends to be a busy time, and before you know it, those hotly anticipated days off have been and gone. If you’ve had a hectic few weeks, take time to chill out, and rest. January, with its long, dark nights, is the perfect time to cozy up, enjoy some nights in, and try and catch up on lost sleep. Try and get into an effective sleep routine, which ensures that you get enough sleep every night. If you have children, you probably try your hardest to get them to bed on time, so apply the same level of commitment to your own sleep regime. If you need eight hours every night and you’re up at 6 am or work, aim to head up to bed at 10 pm. Some nights won’t go to plan, but if you get used to a timetable, you should find it much easier to get the sleep you need. 

If you have trouble switching off, do something relaxing before you go to bed. Read a book, do some coloring or run yourself a bubble bath. Anything you find enjoyable that doesn’t require you to concentrate too much should work a treat. 

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Take a break from drinking

The festive season is probably the most heavy duty when it comes to alcohol consumption. Even if you don’t usually drink much, you may find that your intake soars during the holidays. Drinking excessively takes its toll on your liver, and it can also lead to dehydration and sluggishness. If you feel like you’ve partied too hard, or you’ve drunk too much, try and take a break from alcohol. Many people attempt dry January every year. If you don’t want to give up alcohol altogether, this is fine. Just make sure that you take it steady and stick to the recommended weekly intake of 14 units. 

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Cleanse your body and mind

Have you been feeling stressed of late? Have the last few weeks finally caught up with you? Do you feel tired or are you under the weather? If so, why not take steps to cleanse your mind and body? Take some time out to recharge your batteries, and avoid making plans for a couple of weeks. Spend your weekends relaxing, and leave work at the office. 

There are lots of ways you can detox. If you search online, you’ll come up with all kinds of weird and wonderful suggestions. You can try techniques for size, or stick to simple methods that work well for most people. One of the easiest things you can do is cut out sugary, caffeinated drinks and drink water, green tea and lemon-infused hot water. These fluids are natural cleansers, which will clean your body and rid you of toxins without you having to endure awful tastes or grueling diets. If you’re interested in finding out more about the benefits of drinking lemon water, take a look at

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Eat the right foods

Have you spent the last few weeks grazing on buffet leftovers or demolishing boxes of chocolates? Most of us indulge at Christmas, and the New Year is the perfect time to get back to your normal eating habits, and try and embrace a healthy diet. Your diet is so important for all aspects of your health, and eating well really doesn’t have to boring. There are loads of great recipes and cookbooks out there, and you can try a whole range of different foods. You don’t have to survive on salads for the next three months. It’s hugely beneficial to include a broad spectrum of fruit and vegetables in your diet. These foods are packed with essential nutrients, and the more you can eat, the better. It’s also advisable to think about the way you cook and prepare food. Grilling, baking, and roasting are better for you than frying. If you are frying food, use coconut or olive oil, rather than sunflower or vegetable oil. If you’re looking for more simple healthy eating tips, it’s worth visiting

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Get moving

Exercising is a powerful waste disposal method, which enables you to remove toxins and cleanse your body from the inside out. Sweating is designed to cool us down when we get hot, but it’s also a means of removing toxins through the skin. Exercise also boosts circulation and kidney function. The kidneys are your body’s filters, so they play an important role in detoxing. When you hear the word exercise, you may be filled with dread at the thought of even stepping into a gym. The goods news is that you don’t have to lift weights or run for miles on a treadmill to get in shape. There are hundreds of different activities you can try. Join a tennis club or offer to walk your neighbor’s dog every day. Try martial arts or enroll in a trampolining class. As long as your heart’s pumping and your muscles are working, you’re on the right track. 

It’s that time of year when we all feel the need to undo a bit of overindulgence and give detoxing a go. If you’re keen to get in shape, boost your energy levels, and recover from the last few weeks, take these suggestions on board. Hopefully, you’ll be looking and feeling fantastic in no time at all. 

How to Make Time for Exercise – No Matter How Busy You Are!

Exercise is so very important. Government recommendations state that all adults should take at least 20 minutes of vigorous exercise, three times a week. In reality, many people do nothing more taxing that putting the trash out once a week, or making the perilous journey between couch and refrigerator.

The problem is that we all lead busy lives. Between working a full-time job and studying for a nurse practitioner doctorate degree, it’s hardly surprising that fitting in a gym session comes last on a long list of things to do. Any spare time you do have is probably spent sleeping or catching up on Netflix.

But it doesn’t have to be this way, so if you are looking at online doctoral nursing programs and wondering how you can squeeze in a training program for that half-marathon you have targeted next summer, read on for some tips.

Be Organized

Unless you are organized, you won’t be able to fit anything in, let alone a workout. Disorganized people end up wasting time unnecessarily, so don’t let this hot mess be you. Take a good, hard look at your schedule and see where there any gaps. There probably won’t be many if you work full-time, have kids to take care of, and study, but you should have a few small pockets of time you can utilize.

Once you have identified some gaps, plan your exercise schedule accordingly, so if you have a 30 minute gap between clients, make time for a quick workout in your office or go for a brisk walk to clear your head and stretch your legs.

Work Out before Work

The pre-dawn hours are actually pretty good for working out - unless you have a pathological hatred of getting up early. Personally, I like getting up early to go for a run: the streets are deserted and I can get home and showered before the rest of the house wakes up.

Five Minutes Here, Five Minutes There

Trying to fit in a 45-minute workout when you are run ragged is always going to be a tough call. Instead, break up your workouts into five-minute blocks. It’s a lot easier to fit in some squats, planks, press-ups and star jumps than it is to make time for a Pilate’s class or Hot Yoga.

Core Workout Program

In line with the tip above, develop a core workout routine that targets the main muscle groups. Squats, planks, star jumps, burpees, press-ups, etc., are all fantastic exercise. You don’t need any equipment, so you can do them at home, in the office, or even in a hotel room if you are working away from home or on vacation. Make this your core routine and everything else can be tacked on as a bonus workout.

Multi-tasking is useful when you have no spare time. Do squats while you load the dishwasher, jog on the spot while you watch Netflix, or sprint to the bus in the morning. Every little helps.

Get myCharge Portable Charger For Your Small Digital Devices

I am sure that most everyone is familiar with or owns a wearable fitness device that tracks your physical activity. We are a Fitbit family and we all try our best to maintain a healthy and active lifestyle. Okay, I lied a little. We love to compete and talk trash over who took the most steps each day. Hey, there's nothing wrong with a little family competition that contributes to better physical health! 😉

The one downside to fitness trackers is when you are running low on battery power. Now there is a convenient, portable item that will charge and store your devices and cords with ease. Introducing the PowerGear Sport by myCharge. The PowerGear Sport has a built-in USB port so that a variety of devices can be charged, including most smartphones as well as wearables. So this item is a must if you’re always on the go and find your devices are in need of extra battery life. 

This case is so great because you can keep your charging cords and extra bands organized and easy to find when you need it! This is a must-have if you travel a lot.

We have a few road trips to go on before the year is over, and I will be taking this along for the ride. It is so convenient and is rechargeable too! All you have to do is insert the included USB cord into the side of case and then into an electric power plug. It will juice it back up in no time.

I love how my charging case matches my Fitbit 

The PowerGear Sport retails for $29.99 and would make a great gift for teens, college students, fitness lovers, gadget geeks or just about anyone on your holiday list. I believe practical and useful gifts are the way to go! You can purchase one here. They come in either grey or grey/pink. I'm confident the recipient will LOVE this gift. 😍

Disclosure: I received a product sample in exchange for an honest review. All opinions are my own as always. 

Tech to Get Kids Moving

Getting kids to be active is not as easy as it used to be. So many tweens and teens are enchanted by their tablets and smartphones that they would rather hang out on the couch texting or playing a game than heading to the park or riding their bikes.

Rather than banning electronics from your home, savvy parents can take their kids’ love of gadgets and turn it into a way for them to get and stay active. For example, check out the following devices and apps that will help inspire your kids to get their tushes off the couch:

Active Video Games

Video games do not have to be played sitting down. If you own a Nintendo Wii or XBOX 360 Kinect or other active game console, treat your kids to a few new games that will get their hearts pumping. Great examples are the "Just Dance Kids" series that lets your kiddos mirror dances to pop hits and songs from their favorite TV shows. "Zumba Kids" is another great game that gets kids moving, as is "Kinect Rush: A Disney Pixar Adventure"—in this game, kids can throw, steer, swing and run around while exploring games set in Pixar movies. If your kids love the show "Wipeout," "Wipeout" (Create and Crash) for the Wii, WiiU and Kinect will have them going through obstacle courses filled with jumping, dives and twisting and turning—anything to avoid having their on-screen character plunge into water. Although this game is technically for ages 10 and up, if the whole family plays together even younger kiddos are sure to have a blast moving around.

Fitness Tracking Devices

If you already own a fitness tracking device like a Fitbit, you might have noticed that merely wearing it inspires you to take more steps during the day and be more active. Getting your children kid-friendly devices will probably have the same effect on them. Or, if you don’t already have one, consider investing in fitness tracking devices for everybody, so you can set goals and encourage healthy and fun fitness and health competitions between all of your family members. A great example is the Apple Watch Sport from a retailer like T-Mobile; the nifty little device helps keep track of your exercise, heart rate and other health-related data. If you are not sure about your kids using such a fancy device and would rather have only the adults use it, no worries—there are plenty of kid-friendly activity trackers including the UNICEF Kid Power Band. The device will measure your kids’ steps and movement and also allows them to go on missions that they can track through the accompanying app, earn points and unlock food packets that will go to malnourished children in the world.

Sworkit Kids

Another great way to get kids moving is to transform their love of apps into motivation to exercise. Let your kiddos download some free fitness apps like Sworkit Kids. This app guides them through fun exercise routines that are demonstrated by kids. You’ll enjoy watching your kiddos crab crawl across the living room floor for 30 seconds or see how quickly they can do 10 squats. The app is so fun, chances are good your kids will inspired you to download it and play along with them. The app will sync with Apple Health and your kids can also use it to create custom workouts that improve their strength, agility and fitness levels.


A Blue Belt For William

Our little guy has been doing karate for a while now and recently tested for his blue belt. Not only was there a new belt, but he moved up to an all black uniform as well. This has been so exciting for William and he has worked very hard to get to where he is. He is home schooled now and we have a whole fitness routine set up for each day of the week. Doing push-ups, jumping jacks, and a variety of strengthening exercises have helped improve his karate skills tremendously. 

One very special thing about his karate instructor is that Mr. Mike also taught his big sisters, all the way to their black belts. Karate has been such a good sport for William and he has gotten to love it. Right now he goes once a week, but we plan to start him 3-5 times a week as soon as his classes are done for the school year. And speaking of school year, he is averaging a 97% overall. His favorite subjects are Math, Social Studies and Science. It's good seeing him love school and learning. He is the happiest kid!

William and his karate instructor, Mr. Mike Genova of Genova Family Karate.
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