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Posted by Alyssa Schomaker / Wednesday, December 23, 2015 / No comments / arm workout , bodyweight exercises , exercise and fitness , health and fitness , home workout , workout routine

Arm Workouts for Toned, Strong Arms

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJe0YYntZeS9JVyOeFi6jTc_LnGHLffOzDxW9zcrEdvEp0bycDN-naAkgvqO34X4jybe8upyX8-McOPf12SCfwT_Y-NNyIXaK-o6GEbsJhh06c6x3gNElWPAC37tHRB4JGrZlAlr336DUP/s1600/bigstock-Woman-Working-Out-Doing-A-Bice-92203229.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="arm workouts for women" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJe0YYntZeS9JVyOeFi6jTc_LnGHLffOzDxW9zcrEdvEp0bycDN-naAkgvqO34X4jybe8upyX8-McOPf12SCfwT_Y-NNyIXaK-o6GEbsJhh06c6x3gNElWPAC37tHRB4JGrZlAlr336DUP/s1600/bigstock-Woman-Working-Out-Doing-A-Bice-92203229.jpg" title="" /></a></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br />
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Don’t dread arm workouts! Instead, implement the following fun and easy arm workouts. These arm workouts can be done in your home or at the gym! The only equipment you’ll need is a couple of dumbbell free weights. If done consistently, these arm workouts will be able to give you lean, toned arms that look great in tank tops and dresses! You’ll be ready for summer by February! :)</span></span></div>
<b id="docs-internal-guid-fa63a390-cb1c-be1b-b46c-cf98fef4f202" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br />
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>Arm Workout #1: Boxing</b></span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">This is the easiest of the arm workouts, but it really works your arms and abdomen. To doing the boxing exercise, stand with your feet hip-width apart. Bend your knees, slightly and lean forward. Put your arms in front of you and at shoulder height. From this position box your left hand forward while clenching your fist and tightening your abs. Bright left hand back and box with your right hand. Do this twenty times on each side.</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>Arm Workout #2: Bicep Curls</b></span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">We all know what a bicep curl is, but to reap all the benefits, your form is very important. First, stand with your legs slightly wider than hip-width. For this exercise, you’ll need two dumbbells, around 5-10 pounds, whatever you’re comfortable with. With your legs slightly wider than hip-width, hold a dumbbell in each hand with your elbows bent and the palms of your hands facing up. In this position, move your forearm toward your bicep and back out. Do it on both sides 15 times.</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>Arm Workout #3: Arm Raises</b></span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">This arm workout exercises your deltoids. To begin stand with your feet hip-distance apart. Hold a dumbbell in each hand so your palms face in toward the sides of your body. Keeping your left arm straight, but not locking your elbow, raise your hand up toward the ceiling. Keep your palm facing down and your arm should become parallel to the floor. Return your arm to your side. Do the same move with your right arm, keeping it parallel to the floor. Return your right arm to your side. Now move both arms at the same time for 12 reps. </span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>Arm Workout #4: Overhead Extension</b></span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">This arm workout is specifically for the hard to reach triceps! It works great. For this exercise, stand with your feet hip-distance apart. Hold one, 10-15 pound dumbbell with both of your hands. Bending the elbows behind your head. Straighten your arms to lift the dumbbell into the air. Now, slowly bend your arms to lower it down again. Do this motion 15 times. In an emergency, don’t be afraid to drop the weight behind you. Better to drop a weight on the floor than strain your muscles!</span></span></div>
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<span style="font-family: Verdana, sans-serif;"><span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">With these 4 arm workouts, you’ll have lean, toned arms that will look great year round. Because these exercises are easy and convenient, they’ll be easy to add to your regular workout routine! For more advice, fitness motivation, and healthy lifestyle coaching, </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="font-size: 14.666666666666666px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">! I love helping people succeed, then exceed their personal goals. :)</span></span></span>

arm workout, bodyweight exercises, exercise and fitness, health and fitness, home workout, workout routine

Arm Workouts for Toned, Strong Arms

Don’t dread arm workouts! Instead, implement the following fun and easy arm workouts. These arm workouts can be done in your home or a...

Posted by Alyssa Schomaker / Saturday, December 12, 2015 / No comments / exercise , exercise and fitness , fitness tips , working out , workout , workout motivation , workout music , workout tips

Workout Music for Gym Motivation

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcv7O1K2UUN1GaXfV4ZoN7pXCHde9UZUU8tKG7lA71GKUvcreoEnSQeuH0G3YHIsj3Ys_lTEWH9zZ2GhBynWLHND7vdRfCZ92cqrhq6J8bs8zZU_hVnZS1r3m5sLkBbtP2gnUbRvluMv9F/s1600/bigstock-Active-girl-with-smartphone-li-93035693.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Workout Music for Gym Motivation" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcv7O1K2UUN1GaXfV4ZoN7pXCHde9UZUU8tKG7lA71GKUvcreoEnSQeuH0G3YHIsj3Ys_lTEWH9zZ2GhBynWLHND7vdRfCZ92cqrhq6J8bs8zZU_hVnZS1r3m5sLkBbtP2gnUbRvluMv9F/s1600/bigstock-Active-girl-with-smartphone-li-93035693.jpg" title="Workout Music for Gym Motivation" /></a></div>
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<span style="background-color: transparent; color: black; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "verdana" , sans-serif;"><br />
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<span style="background-color: transparent; color: black; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "verdana" , sans-serif;">Workout music can be just what you need to get motivated at the gym! The right workout music can take a boring exercise routine and make it a fun, energetic experience that gets you burning those calories. Once you find your favorite kind of workout music, you’ll find you enjoy exercising more and are more motivated to kill your workout. Here are three reasons why workout music can get you motivated for exercise. </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "verdana" , sans-serif;"><b>Workout music sets the tempo for your routine.</b></span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "verdana" , sans-serif;">Workout music, especially for cardio, helps set a tempo and speed for your workout. With a little research, you can figure out what tempo of music fits the speed that you run or walk on the treadmill. Creating a playlist of workout music that fits the speed of your cardio exercise will help keep you in the zone for the entirety of your routine. </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "verdana" , sans-serif;"><br />
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<li dir="ltr" style="background-color: transparent; color: black; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "verdana" , sans-serif;">When you’re lifting weights or doing strength training, the right workout music can set the pace while you’re lifting. You will be able to keep consistent timing during your set.</span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "verdana" , sans-serif;"><b>Workout music helps you push through your tough workouts.</b></span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "verdana" , sans-serif;">This is the biggest benefit of getting active with workout music. Working out is enjoyable, but it’s rarely comfortable. You are pushing your body to new limits every day, building strength, stamina, and toning your body. Workout music can help distract your brain from the discomfort of a workout. If you can focus on the music, rather than how your legs feel, you’ll be able to power through your workout. In the end, you will feel proud that you pushed through the pain.</span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "verdana" , sans-serif;"><br />
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<li dir="ltr" style="background-color: transparent; color: black; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "verdana" , sans-serif;">This is same for a tedious workout. Sometimes you may feel that your fitness activity is boring. Workout music can make a dull routine more enjoyable. Instead of focusing on your boredom, just get lost in your music. Soon enough, your workout is over, and you’ll be feeling strong and energized. </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "verdana" , sans-serif;"><b>Workout music can motivate you when you don’t feel like exercising.</b></span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "verdana" , sans-serif;">We all have our off days. Off days, when hitting the gym sounds like the last thing you want to do. If you have regular workout music, you can motivate yourself to hit the gym by playing your workout music at home. Make a cup of coffee, put on your workout clothes and sneaks, turn up your favorite workout jams, and you’ll be ready to hit the gym in no time. </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "verdana" , sans-serif;"><br />
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<li dir="ltr" style="background-color: transparent; color: black; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "verdana" , sans-serif;">Our brain associates memories and feelings with music, so if there are songs that you always listen to while you're working you, you will feel motivated to workout when you hear them! It’s a great way to give yourself some extra motivation during those off days. </span></span></div>
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<span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">For extra motivation and support on your fitness journey, </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="color: #1155cc; font-size: 14.666666666666666px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">! I’d love to help you live the healthy lifestyle you want!</span></span>

exercise, exercise and fitness, fitness tips, working out, workout, workout motivation, workout music, workout tips

Workout Music for Gym Motivation

Workout music can be just what you need to get motivated at the gym! The right workout music can take a boring exercise routine and ma...

Posted by Alyssa Schomaker / Friday, November 27, 2015 / No comments / daily workouts , exercise , exercise and fitness , exercising at home , home workouts , Yoga , yoga mat

5 Unique Benefits of Yoga

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWNgwtl3tSCtqWfuG8wqcUGr3b-a9KIRGXGGosEppnYjGBcyYCEqOwUQovL_BLWlidDj84hWSJAMFd3xl2ugBL-GTb6QtGv_VflmowhjRsEVlaekEMOE32S-Q58MLLgoRKbIOWxP_uvJsK/s1600/bigstock-Young-woman-doing-yoga-exercis-87864098.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="woman experiencing the benefits of yoga" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWNgwtl3tSCtqWfuG8wqcUGr3b-a9KIRGXGGosEppnYjGBcyYCEqOwUQovL_BLWlidDj84hWSJAMFd3xl2ugBL-GTb6QtGv_VflmowhjRsEVlaekEMOE32S-Q58MLLgoRKbIOWxP_uvJsK/s1600/bigstock-Young-woman-doing-yoga-exercis-87864098.jpg" title="" /></a></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "verdana" , sans-serif;"><br />
</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">There are numerous benefits to yoga. We all know the obvious ones like flexibility, muscle strength, and the improvement of posture, but what are the other benefits of yoga? The ones that are less obvious? What are the benefits of yoga that are healing for the mind and the body? I’ve made a list of the health benefits that will inspire you to try yoga at least once.</span></span></div><b id="docs-internal-guid-714fcae1-3b67-6e30-f2ba-0d38ee40d7bd" style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Yoga increases your blood flow.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">The first benefit of yoga is an increase in blood flow and circulation. Cells that receive more oxygen function better than cells that receive less. The twisting poses in yoga help circulate fresh, oxygenated blood to flow into areas that have been built up with toxins. This oxygenated blood helps rid the body of the less oxygenated blood. Another benefit of yoga is that it increases levels of hemoglobin and red blood cells. These red blood cells carry oxygen to tissues and help prevent blood clots. </span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Yoga improves your mood. </span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">A mental benefit of yoga is an improved mood. Studies have shown that yoga can lift one’s mood because yoga leads to a significant increase in serotonin levels and a decrease in the levels of monoamine oxidase. Yoga has been shown to improve depression and its symptoms when practiced consistently.</span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Yoga helps you concentrate.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Another mental benefit of yoga is an improvement of focus and intelligence. Studies have shown that regular practice of yoga improves coordination, IQ scores, and memory in the short and long term. This mental benefit of yoga occurs because, during yoga, one is less distracted by their thoughts. Those who practice yoga can focus in on their experiences and are more apt to solve problems from a calm and relaxed mind. </span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Yoga helps you have a better night’s sleep.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Yoga provides relief and relaxation from our modern, hectic lifestyles. This in turn leads to better and deeper sleep because your body is more prepared for relaxation and rest. A better night’s sleep leads to improvements in every aspect of life. </span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Yoga aids in healthy digestion.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Another benefit of yoga is gut health and proper digestion. Digestive issues like constipation, IBS, and ulcers are worsened by stress. Because yoga is a great way to relieve stress, you will be indirectly improving your digestion by simply stressing less. All physical exercise has been shown to improve digestion. Moving the body helps facilitate an environment that aids in faster, more efficient digestion. </span></span></div><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
<span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">I highly recommend trying yoga, at least once. See how you like it! With practice, it becomes more and more enjoyable. With consistent yoga practice, you will reap all these benefits and more. Try it for yourself to discover why yoga is an amazing way to discover health of the body and the mind. For extra motivation on your journey toward a healthy lifestyle, please </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="font-size: 14.666666666666666px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">! I’m here to help support you on your journey and offer encouragement for healthy lifestyle changes.</span></span>

daily workouts, exercise, exercise and fitness, exercising at home, home workouts, Yoga, yoga mat

5 Unique Benefits of Yoga

There are numerous benefits to yoga. We all know the obvious ones like flexibility, muscle strength, and the improvement of posture, but wh...

Posted by Alyssa Schomaker / Thursday, November 19, 2015 / No comments / evening workout , exercise , exercise accessories , exercise and fitness , fitness , gym essentials , working out at night , workout

How to Make Working Out at Night Easier

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv35z-RCYDtqA-rUXwxjB8eFY-YJ7xRHfbbwaiRyqkOnRCdV_QavNkgF6TsNiqIXEEq0x9wGre4aFJOYvZbdYiGsaMVHqAuDrD3QJ3tYAhMjzo4AJu5Sqh0aMGlVYcQKu3r7gXpbo7eAgz/s1600/gym-998838_1920.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="How to Make Working Out at Night Easier" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv35z-RCYDtqA-rUXwxjB8eFY-YJ7xRHfbbwaiRyqkOnRCdV_QavNkgF6TsNiqIXEEq0x9wGre4aFJOYvZbdYiGsaMVHqAuDrD3QJ3tYAhMjzo4AJu5Sqh0aMGlVYcQKu3r7gXpbo7eAgz/s1600/gym-998838_1920.jpg" title="How to Make Working Out at Night Easier" /></a></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">If you have a hectic schedule, sometimes working out at night is the only option! Working out at night can be challenging. After a long day, there isn’t anything we want to do more than relax at home. It is always better to get in a short workout, rather than not workout at all. I have a few tips to have a successful experience working out at night.</span></span></div><b id="docs-internal-guid-cf2d14d2-20cd-57ba-94e8-733d805b2d8a" style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Be Prepared</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">The first tip for working out at night is being prepared. Prepare yourself for your evening exercise, by gathering all the things you will need before you head out for the day. You should be able to take your gym bag into the car with you, so you will be able to head straight the gym after work. </span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">What should you have in your gym bag?</span></span></div><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Shoes - Make sure you have your athletic shoes and athletic socks. You won’t be able to workout without them.</span></span></div></li>
<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Gym clothes - You don’t want to show up at the gym without your breathable and lightweight workout clothes. You can’t exercise in your normal, day clothes!</span></span></div></li>
<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">A water bottle - Bring your water bottle! You’ll want to stay hydrated before and during your workout. This will make your workout more successful.</span></span></div></li>
<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">When you’re working out at night, you will also want to have a pre-workout snack ready to go. I recommend preparing some on-the-go protein bars or delicious energy bites. They will kick your body into gear, so you’ll have the energy to kill it at the gym.</span></span></div></li>
<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Since you’re coming off a long day at work, you’ll want to wash your face and take off any makeup before working out at night. Pack some makeup wipes or makeup remover! Then you won’t be worried about your skin during your workout.</span></span></div></li>
</ul><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">For extra motivation for working out at night, consider the following benefits:</span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">De-stress</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Working out at night gives you an opportunity to de-stress for your day’s work. You’ll be able to sweat out the stress and leave the gym feeling lighter and happier. During a workout, your body is naturally releases endorphins. You will feel better leaving the gym than when you went in. </span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Alone Time</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Working out at night also gives you the opportunity to have some alone time. Enjoy your favorite music while you’re at the gym. Take time to think about the day and enjoy spending time alone. Sometimes, you time spent at the gym is the only alone time that you’ll have that day!</span></span></div><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
<span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">Working out at night is a great way to get your body in shape, promote healthy living, and support your body’s health and wellness. For extra motivation on your fitness journey, feel free to</span><a href="http://afitnurse.com/" style="text-decoration: none;"><span style="font-size: 14.666666666666666px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"> contact me</span></a><span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">. I’d love to offer support and inspiration while you work toward a healthy lifestyle!</span></span>

evening workout, exercise, exercise accessories, exercise and fitness, fitness, gym essentials, working out at night, workout

How to Make Working Out at Night Easier

If you have a hectic schedule, sometimes working out at night is the only option! Working out at night can be challenging. After a long day...

Posted by Alyssa Schomaker / Wednesday, November 11, 2015 / No comments / exercise and fitness , Fitness motivation , health , health and fitness , health matters , healthy family , healthy lifestyle , mental health , strength

Your Health Matters

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi45eY8_Dpq7iXW4oucXHEQB83NARiQA_6Vwwfswz7YFyRBu7-Pss6lcLN4CJBpYmvjWygo2JVc7aOQy7qRsvGJlH26xo7RksoUyYPVBRQBZa3V50KVGgtt5UHTJAcXeODA-DBShu488pJ_/s1600/woman-570883_1920.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Your Health Matters" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi45eY8_Dpq7iXW4oucXHEQB83NARiQA_6Vwwfswz7YFyRBu7-Pss6lcLN4CJBpYmvjWygo2JVc7aOQy7qRsvGJlH26xo7RksoUyYPVBRQBZa3V50KVGgtt5UHTJAcXeODA-DBShu488pJ_/s1600/woman-570883_1920.jpg" title="Your Health Matters" /></a></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Our health matters. We know that it does, but too often our emotional and physical well-being are not prioritized among our other responsibilities. We get lost in the routine of extracurriculars, work, social events, household chores, and the lives of our peers. Health matters because it greatly impacts every aspect of our lives. If we aren’t taking care of ourselves, we aren’t living to our fullest potential and highest quality of life. </span></span></div><b id="docs-internal-guid-6c2a7848-f7f4-77f2-0f1a-53bd71ad5db0" style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Your health matters because it affects your family, improves interpersonal relationships, and gives you energy and motivation to live happily and fully. </span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Mental Clarity & Mental Health</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Health matters because your overall health can impact your mental and emotional well-being. A sedentary lifestyle and poor nutrition can lead to a brain in slow motion. Emotions that greatly fluctuate and a brain that has trouble focusing can be the result of a bad diet. Health matters because you want to be able to enjoy each day with a clear mental state and make smart choices with confidence. </span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Your Family</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Your health matters because it is important to your family and your loved ones! If you aren’t feeling well or if your energy levels are low due to poor nutrition or inactivity, you won’t be able to enjoy the time spent with your family as much. You might find yourself feeling quickly exhausted or irritable. Create quality memories with your family by remembering that your health matters and that your family’s health matters too!</span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">If you take your health matters seriously, your children and spouse will hopefully realize the benefit of being healthy themselves! Creating a positive and exciting feeling around health will make healthy choices for your family easy and routine. Make memories outside of the house by going on family hikes or kicking around the soccer ball, rather than having “family time” in front of the TV. </span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Fully Experience Life</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Lastly, your health matters when you want to fully experience life with energy, optimism, and enjoyment. You want to have the energy to create new memories and new experiences with those you love. Be grateful for a strong, healthy body and treat it well. Ensuring proper nutrition and regular exercise will keep you feeling energized, mentally clear, and ready to tackle the day. </span></span></div><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
<span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">If you want to create memories each day, prioritize your well-being and remember that your health matters, I’d love to help you find your motivation. Feel free to </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="font-size: 14.666666666666666px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;"> for inspiration and advice on how to kickstart your healthy lifestyle.</span></span>

exercise and fitness, Fitness motivation, health, health and fitness, health matters, healthy family, healthy lifestyle, mental health, strength

Your Health Matters

Our health matters. We know that it does, but too often our emotional and physical well-being are not prioritized among our other responsib...

Posted by Alyssa Schomaker / Saturday, November 7, 2015 / No comments / early riser , exercise and fitness , general health , health and fitness , healthy , healthy choices , healthy morning , morning workouts

3 Habits of Early Risers

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9Jb0qKlZXQuDhBJOIoYOr3_wMAErj2CmmmGEorl6T_OPofZJngWfa594yl1GH6bLAE394Ig7clCTxOX0_A2gZZNkL1FbJ4Lu2OBpLSR2oBWKZEa0oTRXK7iN3HGZ5TAiqcjhw1lr_t2yN/s1600/cereal-898073_1920.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="3 Habits of Early Risers" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9Jb0qKlZXQuDhBJOIoYOr3_wMAErj2CmmmGEorl6T_OPofZJngWfa594yl1GH6bLAE394Ig7clCTxOX0_A2gZZNkL1FbJ4Lu2OBpLSR2oBWKZEa0oTRXK7iN3HGZ5TAiqcjhw1lr_t2yN/s1600/cereal-898073_1920.jpg" title="3 Habits of Early Risers" /></a></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Early risers have more productive mornings than night owls and are often happier, healthier individuals. If you want to become an early riser, add a few hours to your day, and feel more energized and productive, learn about the habits of early risers!</span></span></div><b id="docs-internal-guid-2efeda8c-df08-abf5-e43a-2c20a2f48a3b" style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Go to bed earlier. </span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Early risers have extra energy for the day because they wake up early enough to implement healthy habits into their daily routine. The first step in becoming an early riser is going to bed earlier. This is difficult at first, but after a few weeks, it will become routine. </span></span></div><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Shut off your screens.</span><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Early risers shut their computer, TV, and smartphone off at least thirty minutes before going to bed. When you are staring at a computer screen right before bed, your brain has a difficult time winding down for sleep. </span></span></div></li>
<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Meditate. </span><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Many early risers find it helpful to take 10 minutes before bed to relax and decompress after their day. It is hard to be moving quickly from morning until bedtime. Take time for yourself in the evening to wind down. You can read a book, write, meditate, or listen to some music. Take some time for yourself!</span></span></div></li>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Exercise in the morning. </span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Morning exercise doesn’t always mean an intense workout before 9:00 a.m. It can mean that, but an important part of an early riser’s routine is simply getting moving! Morning exercise has also been shown to improve the quality of a person’s sleep. This means morning exercise will help you go to bed earlier in the evening. That’s a win-win. </span></span></div><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Go for a walk. </span><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A morning walk can be an extremely revitalizing way to start your day! It boosts your energy, revs up your metabolism, and helps you find mental clarity. </span></span></div></li>
<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Practice yoga</span><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. We aren’t all yogis, but we all can reap the benefits of standard yoga poses and stretching. Stretching in the morning will set you up for a successful day because it wakes up all the muscles in your body. Just 10 minutes of stretching in the morning can improve your whole day. </span></span></div></li>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Always eat a nutrient dense breakfast.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Breakfast is vital to the productivity of one’s day. Breakfast means to “break fast.” Early risers eat a nutrient dense breakfast in the morning to give their body and their mind the energy it needs to handle the day ahead! Some options for a healthy breakfast include:</span></span></div><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Oatmeal </span><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">- Add chia seeds, coconut oil, berries, cinnamon, or other toppings to elevate the nutrient value.</span></span></div></li>
<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Omelet </span><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">- Add vegetables to any omelet to create a delicious and nutritious breakfast for your day.</span></span></div></li>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">For extra support on your journey toward health and wellness, feel free to </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">! I’d love to motivate and inspire you on your fitness journey. :)</span></span></div>

early riser, exercise and fitness, general health, health and fitness, healthy, healthy choices, healthy morning, morning workouts

3 Habits of Early Risers

Early risers have more productive mornings than night owls and are often happier, healthier individuals. If you want to become an early ris...

Posted by Alyssa Schomaker / Friday, November 6, 2015 / No comments / clean eating , eating healthy , exercise and fitness , general health , get healthy , health , health and fitness , healthy christmas , healthy holiday , healthy thanksgiving

How to Have a Healthy Holiday

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdSKPN6oFdGKPNuBzVvxaQTqyk_53XZImjag5pUmzP7YcO-LCHlfOi0zInica_Gqvpdtr2BcrAsu-A3n5xfjw2bdr2QHrCMUVL8_S9oAq6zh9KvtzE1y0s9Xi0AZH96N39BNynF6PwlycQ/s1600/pumpkin-567689_1920.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="healthy holiday pumpkins" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdSKPN6oFdGKPNuBzVvxaQTqyk_53XZImjag5pUmzP7YcO-LCHlfOi0zInica_Gqvpdtr2BcrAsu-A3n5xfjw2bdr2QHrCMUVL8_S9oAq6zh9KvtzE1y0s9Xi0AZH96N39BNynF6PwlycQ/s1600/pumpkin-567689_1920.jpg" title="" /></a></div>
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<span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="font-size: 14.666666666666666px; line-height: 1.38;">Having a healthy holiday seems impossible, but it doesn’t have to be! November has begun, Halloween is over, and Thanksgiving, Christmas, Hanukkah and other holidays are coming up! As exciting and fun as the holidays are, maintaining a healthy approach to eating and living is important during this season. Diet and exercise greatly affect your mood, and you want to enjoy the holidays with family and friends! </span><span style="font-size: 14.666666666666666px; line-height: 1.38;">That’s why it is important to have a healthy holiday. Implement the following tips this month and next month to stay on track with health and wellness. You won’t regret it! </span></span></div>
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<b id="docs-internal-guid-2c0c6dfe-df01-de35-8861-16b1944b93f1" style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Plan Ahead</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">An important part of a healthy holiday is being prepared to make nutritious choices. Planning ahead is key to maintaining balance and structure to the holiday season. Staying on track through November and December can be difficult because of how busy our schedules get. Here are a few tips to help plan for a healthy holiday.</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Plan a workout schedule.</span><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> For a healthy holiday season, be sure that you are still getting in your regular workouts. Not prioritizing exercise will cause you to feel sluggish and exhausted. It will affect the rest of your productivity. Try keeping a workout journal and planning your exercise routines out in advance. </span></span></div>
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<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Plan your meals. </span><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Planning your meals is another important aspect of having a healthy holiday. Holiday meals tend to be carbohydrate heavy and not friendly to people who are trying to live a clean lifestyle. Be prepared to have snacks on hand or food planned out in advance. Food prep will also help the rest of your week go smoothly because you won’t be worrying about preparing meals multiple times a day. </span></span></div>
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<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Know your travel plans.</span><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> A lot of traveling occurs during the holiday season. To have a healthy holiday be prepared for your travel plans. Know if you want to prepare delicious snacks for the road. Know what equipment to bring if you plan on getting a workout in while you are traveling.</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Stay Focused on Long-term Goals</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Don’t let temptation get the best of you during the holidays. Avoid overeating junk food. You will be proud that you did! Kill it in the gym routinely to stay motivated for a healthy holiday. After all, the next holiday is New Year's Eve! Get excited to wear your knockout NYE outfit.  :)</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">De-stress</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Remember that the holidays are an awesome time to celebrate family, friends, food, and being grateful for the past year, but it can also be an extremely hectic time. Your health matters, so take care of yourself!</span></span></div>
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<span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Find some alone time.</span><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> For a healthy holiday, be sure to find some time for meditation and time to relax. It will improve all the other aspects of your life. </span></span></div>
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<span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">For extra motivation during the holidays, </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">connect with me</span></a><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">! I’d love to help you maintain your health and fitness goals during the holiday season and after! In addition, </span><a href="https://instagram.com/afitnurse/" style="text-decoration: none;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">follow me on Instagram</span></a><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> for extra workout inspiration and motivation. Have a wonderful holiday season!</span></span></div>

clean eating, eating healthy, exercise and fitness, general health, get healthy, health, health and fitness, healthy christmas, healthy holiday, healthy thanksgiving

How to Have a Healthy Holiday

Having a healthy holiday seems impossible, but it doesn’t have to be! November has begun, Halloween is over, and Thanksgiving, Christ...

Posted by Alyssa Schomaker / Saturday, October 24, 2015 / No comments / bodyweight exercises , exercise , exercise and fitness , fitness , fitness routine , health and fitness , home workouts , push-up , squat

5 Easy Bodyweight Exercises

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiulhkET-mtaFDE4y29TEwIjwFjm0duYrceXL09PkGgEWHhObeReHa9lh4Api2AsSelEuq1MoKbA5py6TQXdwUQHHxYcJPOnWK0Gh-GHBvYBsV__u8_ybu1GkrqrA0-IALlPm_1JSrmGJ6s/s1600/bigstock-fitness-sport-training-and-l-69608800.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="5 Easy Bodyweight Exercises" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiulhkET-mtaFDE4y29TEwIjwFjm0duYrceXL09PkGgEWHhObeReHa9lh4Api2AsSelEuq1MoKbA5py6TQXdwUQHHxYcJPOnWK0Gh-GHBvYBsV__u8_ybu1GkrqrA0-IALlPm_1JSrmGJ6s/s1600/bigstock-fitness-sport-training-and-l-69608800.jpg" title="5 Easy Bodyweight Exercises" /></a></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Getting a total body workout at home seems impossible. With body weight exercises, toning up at home is easy and convenient! Don’t stress about a gym membership, commuting to and from a gym, or buying a bunch of exercise equipment. These five bodyweight exercises will tone your body, energize your mind, and they can be done at home without added equipment!</span></span></div>
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<span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Essentials</span><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">:</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Shoes</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Make sure you have supportive athletic shoes to support your arches during a workout.</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Yoga Mat</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">A yoga mat will help you keep your grip during the exercises. This will help you with your form and the effectiveness of each workout. It’s especially important if you’ll be practicing body weight exercises on a hardwood floor.</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Water</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">It is important to stay hydrated. There is no need to chug water before bodyweight exercises. However, if you’re feeling thirsty, have water near to quench your thirst. </span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Music</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Music can make or break your workout! Body weight exercises move in a rhythmic pattern and music to accompany that can make all the difference.</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Exercises: </span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Bodyweight Exercise 1: Squat</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Stand up straight with your feet hip-width apart. Place your arms straight out in front of you. Lower your glutes toward the back of your heels, as far as you can go. Slowly return to the standing position. Repeat 10 times.</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Bodyweight Exercise 2: Bear Crawl</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">For this move, put your hands and knees on your yoga mat in the crawling position. From there, put your butt in the air and rise onto your toes. Slowly reach forward with the right arm and right knee, followed by the left arm and left knee. Crawl forward 10 times.</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Bodyweight Exercise 3: Plank</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">We’re all familiar with plank holds. Lie face down on your mat with your forearms on the floor. Rise onto your toes and forearms. Keep your back straight, tighten your core muscles, and hold. Hold the plank for as long as possible, a minimum of 30 seconds.</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Bodyweight Exercise 4: Wall Sit</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">This is an easy exercise that works your leg muscles. Stand with your back against a wall. Slide down the wall until your thighs are parallel to the ground. Keep your ankles aligned directly beneath your knees. Hold that position for 60 seconds or until you can’t hold it any longer.</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Bodyweight Exercise 5: Push-Up</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Push-ups are a go-to exercise for back, arm, and core strength. Place hands on your mat, shoulder-width apart. Have your feet hip distance apart and balance on your toes. Bend your elbows until your chest reaches the mat, with your elbows close to your body. From there, push back up! Do as many reps as you can.</span></span></div>
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<span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">For extra support on your weight loss and fitness journey, </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="font-size: 14.666666666666666px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">! I can help you become your best self! :)</span></span>

bodyweight exercises, exercise, exercise and fitness, fitness, fitness routine, health and fitness, home workouts, push-up, squat

5 Easy Bodyweight Exercises

Getting a total body workout at home seems impossible. With body weight exercises, toning up at home is easy and convenient! Don’t str...

Posted by Alyssa Schomaker / Friday, October 23, 2015 / No comments / exercise , exercise accessories , exercise and fitness , running , running outside , running tips , workout

Running Outside in Cold Weather

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8Eyd-JupFklXRARAel-icUm4aqm6PrHVmvk7LraFwKrd4jdb6gXSxK13i9kkzeAs0n3BW2hkYxnAsFObU_gmaHuiYyTT9zxeUhDIjFQCEtUa8EUwFFWhgI3cS_dDwh6mG1dnnCWjdcHnB/s1600/road-675538_1920.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Running Outside in Cold Weather" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8Eyd-JupFklXRARAel-icUm4aqm6PrHVmvk7LraFwKrd4jdb6gXSxK13i9kkzeAs0n3BW2hkYxnAsFObU_gmaHuiYyTT9zxeUhDIjFQCEtUa8EUwFFWhgI3cS_dDwh6mG1dnnCWjdcHnB/s1600/road-675538_1920.jpg" title="Running Outside in Cold Weather" /></a></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Running outside is an easy, convenient way to get a cardiovascular workout without going to the gym. Now that it is the fall season, and cooler weather is upon us, it is important to remember how to modify your running activities for cold, winter temperatures. Here are four helpful tips and important necessities for running outside in cold weather.</span></span></div><b id="docs-internal-guid-d2b7137f-957a-5ac8-644d-fa021314730f" style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Layer, but not too much.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">The right amount of clothing, in layers, is important! Each person is different, but generally, a light long sleeve athletic shirt, athletic leggings, and a headband to keep your ears warm. After a few experiences running outside, you’ll be able to figure out what works for you specifically. You may realize that you need wind pants or a sweatshirt. </span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Once it is below freezing, be sure to have long thermals, shorts over your thermals, and a warm wind jacket to keep your body warm.</span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Use cold weather accessories.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Accessorizing for running outside is completely up to you, but it can make or break your workout. Consider purchasing light gloves to keep your fingers warm. You may find that your toes get cold, especially if you have breathable shoes. Look for heavier athletic socks specific to running outside in cold weather. You may want to look into specific shoes for cold weather. There are a lot of options! Being comfortable on your run will help you have a successful workout.</span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Consider a running mask.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Inhaling dry, winter air can be hard on your lungs and airways. Some runners can experience pain or stinging in the lungs and respiratory system when running outside in the cold. This is generally due to the dryness of the air. It can help to breathe through your nose, rather than your mouth. You can also purchase a running mask to help moisten and heat the air before you inhale. Running masks can improve the experience of running outside in the cold!</span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Be aware of your body.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">When you are running outside in cold weather it is extremely important to be aware of your body and how it is feeling. If you are drastically cold, return home or call someone to pick you up. Don’t push yourself through something that is not safe. Don’t be upset if you are not reaching the same performance goals. Cold weather, especially weather below freezing, affects running times. This happens because of reduced muscle contractions. Cold muscles do not perform at the same level as a warm muscle. Cold weather can reduce the warmth of your muscles, hindering your speed. Keep an aware mind and don’t let these changes bring you down.</span></span></div><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
<span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">Hopefully these tips for running outside, will keep you fit and energized throughout the colder months! For more tips, motivation, and encouragement on your fitness journey, </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="font-size: 14.666666666666666px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">! I’d love to help you get on track with a healthy lifestyle.</span></span>

exercise, exercise accessories, exercise and fitness, running, running outside, running tips, workout

Running Outside in Cold Weather

Running outside is an easy, convenient way to get a cardiovascular workout without going to the gym. Now that it is the fall season, and co...

Posted by Alyssa Schomaker / Saturday, October 10, 2015 / No comments / clean eating holiday , exercise , exercise and fitness , fall , fall fitness , fitness journey , Fitness motivation , get healthy , health and fitness , healthy choices , healthy holidays

4 Reasons for Fall Fitness

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjueoWmD653Isrskwt8JZOVzNML-ZxCmvT5XruXRWdYRc9I9WNu1iujhQuQgaLjpA_nfXIxqbmlpiETadLVK6gDCvcGW_5T1swDT_pxBhbnJKjTMX3P_XjrSeIY5dkoOAJVhyphenhyphenZyEM06AIWH/s1600/shoes-480217_1280+%25281%2529.jpg" imageanchor="1"><img alt="4 Reasons for Fall Fitness" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjueoWmD653Isrskwt8JZOVzNML-ZxCmvT5XruXRWdYRc9I9WNu1iujhQuQgaLjpA_nfXIxqbmlpiETadLVK6gDCvcGW_5T1swDT_pxBhbnJKjTMX3P_XjrSeIY5dkoOAJVhyphenhyphenZyEM06AIWH/s1600/shoes-480217_1280+%25281%2529.jpg" title="4 Reasons for Fall Fitness" /></a></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Fall fitness is when you start practicing healthy habits during the autumn season. It may seem like a stressful time to implement healthy habits when Halloween, Thanksgiving, and Christmas are approaching, but holidays can be a motivating reason for fall fitness! Here are four motivating reasons to work on your fitness this fall.</span></span></div><b id="docs-internal-guid-2e1b0509-48d9-a4ba-53a8-f09c6d220b45" style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Look great before holiday events.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Why wait until after the holidays to get in shape? You can start now and get fit before family gatherings! Start your fall fitness routine now, shed a few pounds, tone up a little bit, and slip into a cute costume for Halloween. Get ready to wear that outfit for Christmas and that perfect NYE dress that you’ve been dreaming about!  There are a bunch of photos taken in the fall season, so why not look your best!  You’ll be happier looking knowing that you are working on your health and fitness and feeling good. </span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Motivate others.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Another great reason for fall fitness is creating the opportunity to motivate others toward a healthy lifestyle. When your family and friends notice that you are making conscious healthy choices, they’ll be interested in learning more. They’ll notice that you are looking good, and feeling confident and energized. Fall fitness is a great way to encourage others to live a healthier life. </span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">You will be less likely to get discouraged or overeat. </span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Too often, people try to crash diet before events or holiday gatherings. It is not effective or healthy. Crash diets lead to overconsumption and feeling discouraged. If you start your fall fitness before the holidays, you can implement healthy habits and control your cravings and urges. You’ll know to practice portion control and what foods trigger your unhealthy habits. Start fall fitness now to set yourself up for success during the holidays. </span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Don’t wait for resolution season.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">You may be tempted to go through the holiday season with unhealthy habits. You may just want to make a “healthier life” your New Year’s resolution. Don’t wait! Implement a healthier lifestyle now so that you can work toward an even greater goal in the new year! Maybe you want to read more, wake up earlier, or learn new culinary skills. Those resolutions sound way more fun! </span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Plus, you’ll feel great going to the gym in January, feeling confident in your skill set and workout routine.  There are many new people joining gyms after their NYE resolutions. You can be the one who is already working toward their goals. Start with fall fitness now, be prepared for the holidays, and be ready to take on the new year. :)</span></span></div><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">For extra support on your healthy and fitness journey, </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me!</span></a><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> I would love to offer motivation, tips, and encouragement on your fall fitness routine. A healthier you awaits! </span></span></div>

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