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

Could Tech Help You Lose Weight And Tone Up?

There’s no doubt that technology has moved on by leaps and bounds over the last decade. And yet we moms are still waiting for that magic bullet -  a pill that we can take once per day that will make us healthy and melt the fat away.

Although medical science might not be at that stage yet (although with gene editing, we’re getting pretty close), there are all sorts of technologies out there that promise to revolutionize our health. Here are some examples.

Wearables

Wearables have been marketed as a sort of fitness companion - little devices that slip on your wrist or your shoulder and track how much activity you do. There haven’t been any systematic studies of wearables so far, but there are some studies which suggest that they do have an impact. One study, reported by MSN.com, says that people who have a wearable fitness tracker lose more weight than those that don’t. The only problem with the study was that most of the participants had college degrees, which makes it harder to generalize the results to the wider population.

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Another study looked at the effect of having devices that had accelerometers in them to see whether people used them more often. Again, this study indicated that people who owned wearables did more physical activity than those who didn’t. However, many of the participants were also in contact with primary care nurses, which could have been the real reason why they were exercising more.

With that said, a study published in the major medical journal JAMA sound that people who wore wearable tech lost an impressive 7.7 pounds when they tried to lose weight.

Muscle Stimulators

Muscle stimulators are another way that technologies have tried to make losing weight and toning up easier. The most popular brand, Slendertone, works by sending a small electric pulse through a belt that is in contact with the skin. When the electrical pulse reaches the muscle, it forces it to involuntarily contract.

The popularity of these devices is clear. Sites like DontPayFull.com regularly offer money off to people looking for these devices. But do they help you lose weight? The evidence suggests that they are a good way to burn calories passively without having to exert any conscious effort. Sitting burns an average of 80 calories an hour, but with a muscle stimulator, that can be bumped up to nearly 130.

Fitness Apps

Alongside all the gadgets, like muscle stimulators and wearables are also a host of apps. Fitness Builder is an app that is available on the Play Store. It’s an app that keeps track of your workouts and has a comprehensive fitness database, allowing you to input practically any exercise and record your progress.

Another popular fitness app is Endomondo. This app is for people who want to have the convenience of a personal trainer at their fingertips. The first versions of Endomondo were pretty basic. The app simply tracked the route you took for your exercise as well as the time you did it in. But in recent years, the abilities of the app have been significantly expanded. One addition has been the ability to measure your heart rate and calories burned. There’s also now an audio coach who will provide you with motivation if you need it. What’s more, the coaching you get depends on the goals that you input into the app. If you’ve got a goal to run a six-minute mile, the coach will adapt to help you reach that goal.

It’s probably safe to say that technology that helps us lose weight and get fit is here to stay and that it will continue to get stronger in the future. It’s clear that right now, we’re only just scratching the surface of what is actually possible. As obesity becomes a major economic issue, the economic incentives to do something about the problem with multiply exponentially. People who deal with their weight and stay slim will get insurance benefits, have more energy, will live longer and will be more productive in their jobs, potentially earning more money.

The other way that technology could help in the future and is helping right now is to help moms become healthier in their habits. Already we’re seeing a bunch of apps that can help you rustle up a healthy meal, depending on the ingredients you have in your fridge. In the future, our kitchens will become interactive, and they’ll actively suggest recipes and ingredients we should use in real time. They’ll also probably have a thing or two to say if we haven’t been out for our daily exercise.

Posture Problems Sorted

Do you remember you mom telling you to sit up straight when you were a kid? Maybe you say it to your little ones now? But sitting or standing up straight is about more than just looking smart and attentive. In fact, having a good posture is intrinsically linked to your health. Read on to find out more.

Hunch Back

Now while you might start getting images of a certain cartoon character that lived in Notre Dame, most folks with hunched back are not quite such serious cases. Instead, the top portion of their back is rounded instead of straight which is mainly due to the way that they sit and stand.

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Ladies with a heavier chest can be at particular risk of this, because gravity cause a natural hunch in balancing out the weight that is there. But what can you do about this?

Well, for one it's a good idea to check the way you are sitting at your desk for work. Your spine should be straight, which often means there is a dip in the lower back and your chest is pointing forward. You can get special seat supports to help you train you back into this position.

It can also help you have some additional support in the chest region. So consider getting properly fitted for your bras. Or even using a posture correcting bra, that provides extra support.

Spine Curvature

Of course, not all curved spines are caused by sitting or standing in a slouched position. In fact, some spinal and postural issues have a more serious underlying cause.

One of these is osteoporosis which is when the bones in your body lose their density, so they are no longer able to support your body properly.

In fact, one of the most prominent symptoms of this disease is a curvature of the spine. That is why it is so vital to be aware of your risk of osteoporosis and start to address this early on in life. So when you get the age where this is an issue you have already being doing things to relieve or prevent it.

One of the best things that you can do it to ensure that you consume enough calcium. Which the body need for fortifying your bones. This can be found in dairy products, as well as oily fish like sardines, and a green vegetable like Kale.

You can also take supplements made from algae that combine calcium with magnesium for maximum effect. If you would like to know more about this, you can read the AlgaeCal reviews on Amazon, and see what real people think of them.

Forward facing head 

Another common posture issue that many people can suffer from is a forward facing head. This is when the neck is not in line with the spine. But tilts forward causing the head to be in extended position.

This can be rectified in a similar way to a humped back, by retraining the correct posture through physical therapy and yoga.

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However, this is something that can often be confused with one of the signs of Cushing's Disease. Which is a fatty hump on the back of the neck.

So if you do have any concerns about this, it is best to get it checked out with a medical professional before you take any action.

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Disease: Emotional And Nutritional Remedies

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If you or a loved one is living with a life-threatening disease, it can be a massive pressure on any strong family unit, and it’s not a surprise really, is it? The emotional strain, not to mention the financial strain if you are looking for affordable treatment, can be completely unbearable. It can feel like a weight bearing down on you, and, to be honest, it can be really difficult to find any positives in that sort of situation. We all have ways of coping, and here are some pearls of wisdom to think about if you or someone you care deeply about is going through this difficult period.

Diet Can Still Help

Your body requires essential nutrients and vitamins to feel that bit better. Of course, if you are going through painful treatment, it is not likely to be high on your priority list, but having some healthy food can help to take the edge off in some circumstances. Now there is research that eating ten portions of fruit or vegetables a day instead of the usual five will do your health a world of good. And if you aren’t having any in your diet, you are likely to feel the benefit.

Seeking Closure…

This is a big one. It depends on your own specific view of what you would define as unresolved issues in your life. For a lot of people, living with a disease helps to focus the mind and get rid of all the pointless things in life that they worried about incessantly. For people that have mesothelioma, it has been a common step to take part in legal proceedings against the firms responsible. And while it can be a taxing process, sufferers could get a settlement that can provide for their families after they have passed away. There are firms, like Madeksho for all benzene lawsuits, that work with sufferers of chronic and terminal diseases. Only you can decide that if it is worth going through for closure, or if you wish to provide for your partner or family. But one thing is true, your relationship with your family will never be better. You will start to realize what life is all about, and it all sounds a bit whimsical, but sometimes it really takes a serious incident to focus the mind on what you want, which leads me to the next point…

Use This As An Excuse To Do Anything!

If you have shied away from making your mark on the world, now is the time. Jump out of a plane, go to a Mardi Gras, or experience the sunrise over the Grand Canyon. Life is short, and we all say this, but there's no point in ever regretting anything. What does anxiety do for us? Nothing! It makes us feel bad in the head and bad in the body. So, make the most of life, it’s the only one we have. Live, laugh, and love, and you will find your way of coping with one of the most difficult things in the world.

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.

Yoga

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.

TRY TABATA: AN EXPLOSIVE AND EFFICIENT WORKOUT

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
Push-Ups
Burpees
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.


Source: eReplacementParts.com

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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Rest

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 www.thealternativedaily.com/lemon-remedies/. 

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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 http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Tips-for-Eating-Healthy_UCM_457979_Article.jsp#.WG4kGPmLTIU. 

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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.

The Best Relaxation Methods

One of the hardest things about being a homemaker is knowing when to stop with all of the household tasks and learn to give yourself a little ‘me-time’.

So if you’re looking for some simple ways to relax, then check out these tips that show that whether it’s doing some simple artwork, or even playing online games, there’s plenty of ways you can take some time out in a fun way!

One of the biggest trends in recent years is regarding something called ‘wellness’. This kind of alternative medication has been with us for decades, but it has only really became trendy in the past couple of years for the way that it encourages us to get a healthy balance between mind, body and spirit.

The practice of wellness works in a similar way to meditation as it helps you forget the day-to-day worries by focusing your thoughts on a specific activity rather than manically multitasking!

This is why there’s been such an amazing popularity regarding adult coloring books as they can really help focus your mind and pass the time making some beautiful images.

Focusing your mind on a specific task has also led to the increased visibility of many simple, yet aesthetically-pleasing online games like Monument Valley that provide a soothing way to unwind. And scientists have also proven that engaging your mind in a puzzle game like Color Switch and Swiperoo can have a variety of brain-enhancing benefits. Furthermore Lucky Nugget Casino give you chance to improve your strategic abilities by testing your blackjack techniques thanks to the site’s user-friendly gaming interface that also includes roulette and slots, and can be easily accessed whilst curled up on the couch!

But as well as taking it easy, there’s been many who point to powers of light exercise as being a great way to relax. Even something as simple as walking is a proven stress-reducer as it encourages the production of endorphins which make us feel better, and it can help shed a few pounds too!

If that all sounds a little too energetic then simply having a nice, long bath can work wonders in helping you feel rejuvenated and refreshed for the next day. Just make sure to get some good exfoliating salts, and you’ll feel like a new person in no time!

Of course, it’s important to treat ourselves every now and then, and whether it’s a trip to the local health spa, or a quick weekend break away, there’s nothing like a treat to give you a little perspective.

So whether it’s a few rounds of online blackjack, or just doing some coloring in with the kids, there’s plenty of fun ways to relax.

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.

Keeping Up With Your Exercise Goals Without Accidents #TryImpressa

Today's post is sponsored by Poise, but all opinions are my own

We just started the second month of 2016 and I am doing my best to keep up with a healthy routine that includes a good diet, drinking tons of water and exercising as much as I can. I admit, I have had several slip-ups and have to get myself back on track. One road-block, or what feels like one, is in the exercise department. It's not that I don't want to do it or don't have the motivation,  it's something totally embarrassing. Sometimes when I run on the treadmill or jump on the trampoline... well... I leak a little pee. There, I said it! I feel a slight urge that I need to go, but it's a leak. It is best known as Stress Urinary Incontinence (SUI). Thirty-five million women experience SUI, a common type of bladder leakage, which can be triggered by coughing, sneezing, laughing, lifting or even exercise. UGH!

So what do you do about a problem like this? It's actually easy. You run to Walmart to the feminine products aisle and grab a Poise Impressa Bladder Support Sizing Kit. Yeah, I know it doesn't sound sexy at all, but let me tell you, this can be the answer! This product by Poise is made to be used like you would a tampon and can help prevent leaks from happening in the first place. Genius, huh? The Poise Impressa sizing kit comes with 2 of all 3 sizes to help you figure out what size you actually need. Note: they do not absorb like a tampon would since they are designed exclusively to help prevent light bladder leakage.

I am so happy that there is a solution that can give you back your freedom to be as active as you'd like. Oh, and just in the event you have to cough, sneeze or laugh. My daughters have a little joke that every time we start telling stories and I am about to break out into laughter, they ask, "Do you have your Poise?". I have come to the point of having no shame about what is happening to my body. I am lucky that this product works for me. I suggest you give it a try for yourself. If you have any doubts, you can discuss it with your doctor. Also be sure to grab a coupon here. 

Check out this short video of these women sharing their stories.


For more details about Impressa, visit their website and be sure to follow Poise on Facebook and Twitter for product promotions and updates.

Holiday Gift Guide- SOL REPUBLIC RELAYS Headphones are a must-have! #ad #giveaway

**CLOSED**  Winner is Loremil J-- Congratulations! 

Can you believe that 2014 is slowly coming to an end? This means that the holiday gift-giving season is right around the corner. It's never too early to start planning and making purchases to save time. It also helps to stagger spending as well. If you are looking for a gift for the active person in your life, I have the perfect item: SOL REPUBLIC RELAYS In-ear 3-Button Headphones.

These are the absolute best headphones especially for runners or gym-addicts. Not only are they comfortable to wear during physical activity, they also stay put. I have had episodes of running on the treadmill and having one side of my ear buds fall out mid-tunes. They are very light-weight and have a low profile design. These RELAYS don't disappoint. Let's talk about the sound quality-- I am amazed at how crisp and clear my music is. You would be surprised how good the sound is from these tiny little headphones. The bass is superb! They come with 4 different sizes of ear tips to ensure a perfect fit. I also love the sleek little storage case as well for days I want to throw my headphones in my bag. They are really good when you are in the car and need to take a call since they are equipped with an in-line microphone. The person you are talking to over the phone will have no idea you have headphones on. It's just that clear! These are even great for homemakers like me since I move ALL day long. I love listening to music while I'm cooking or cleaning. The only bad thing is that my other family members try to snag them when I leave them out. Additionally, I would like to apologize when you become a headphones snob like I am :)

I think anyone would be excited to receive these as a gift. They come in a variety of colors including: Black, Black White, Horizon Blue, Fluoro Red and Lemon Lime and retail for $79.99. I have a pair in Lemon Lime that I got over a year ago and they are still going strong as if I just took them out of the box. It makes me think of all the years I have purchased headphones repeatedly, only to have them give out on my after a short while. These RELAYS are well worth the money! The work with most Apple and Android devices.

You can purchase these fine headphones on the SOL REPUBLIC site as well as Radio Shack stores. Be sure to follow SOL REPUBLIC on Facebook, Instagram and Twitter.

One very lucky Mom Files reader will win a pair of SOL REPUBLIC RELAYS. Enter below:
a Rafflecopter giveaway

This giveaway is open to *Canada and US Residents only and will end on November 11, 2014. Please follow giveaway rules in Rafflecopter widget. One winner will be chosen at random and will be contacted via email. Momfiles is not responsible for any lost or stolen prizes. Good luck!*If you have won a SOL REPUBLIC giveaway in the last 6 months from Mom Files, you will not be eligible to enter.

I received a pair of RELAYS for review purposes. All opinions are my own as always.