10 Daily Habits to Start (and Stick With) For the New Year

With small changes in your daily routine, you can improve your health, your productivity, and your happiness. Adopt these 10 daily habits for the new year! via tipsaholic.com #newyear #resolutions #health #goals #weightloss #habits


10 Daily Habits to Start (and Stick With) For the New Year
It’s a whole new year and a new chance for a whole new you! With small changes in our daily routines, we can improve our health, our productivity, and our happiness. Make these 10 daily habits a part of your life this year and you’ll see big results.

You don’t have to start all of these habits all at once! Actually, doing so would only lead to failure. Try a goal of a new habit per week or per month. Choose the habits that you feel you need to work on and focus on these one at a time. Go at a pace that feels right to you. If you miss a day, that’s fine. Move on and do it the next day.

 

1. Drink more water. Our bodies are almost 70% water, so drinking enough water is so important to our health. If you’re not drinking enough water, try adding an extra cup to your day or toting around a bottle of water. Look for other sources of water as well, such as fruit and vegetables, to increase your daily water intake.

 

2. Eat breakfast. Start off your days with a healthy breakfast that fills you up and you’ll have energy that lasts all day long. Try these oatmeal recipes and these portable breakfast ideas for many great breakfast options.

 

3. Make lunch to take to work. Making your own lunch will save you money and whatever you make is most certainly going to be healthier and less calorie-laden than any take-out option around your workplace. Try these easy meals in tortillas!

 

4. Floss. Flossing and brushing your teeth is a great daily habit to have, since gum diseases like gingivitis and periodontitis can lead to health problems, such as cardiovascular disease. Aim to floss at least once a day and once you’ve got that habit down, do it two times a day for best results.

 

5. Go out for a short walk after dinner. This daily habit will achieve two things: help you to reconnect with nature and gives you an activity that moves your body at least once daily. Take the whole family with you if you can and make it a family tradition.

 

6. Stretch in the morning after you wake up. Doing a few simple stretches will wake you up and get your body ready for a long and productive day. Try these morning stretches or try an early yoga class.

 

7. Sleep more. Research after research shows that we’re at our best with 6 to 9 hours of sleep. Here are some tips to achieve just that.

 

8. Do something active. At least 20 minutes of activity every day will give you many health benefits. Go out for a bike ride, clean your living room, or pop in that exercise DVD you’ve been meaning to try. Make it a daily habit so you don’t have the handy excuse of “I’ll exercise tomorrow” that’s so convenient when you aim to exercise only three or four times a week.

 

9. Get up early to complete your most important task of the day. It could be an urgent form that you need to fill out, an appetizer you need to get ready for the party tonight, or a project that’s due that day. Whatever it is, get it done before everyone else wakes up. Then your day is already off to a great start!

 

10. Read something. Your reading material could be anything, but read something that’s not related to your work. A good book on the nightstand, a daily blog read, or an interesting article on a topic you’re learning about are all great options.

 

Here’s to a better year that’s filled with healthy daily habits that make you feel and look great! Which daily habit will you strive for first?

“I’m Elisa and I live in Austin, Texas with my husband and our two little girls. I used to teach reading and writing, but now I stay at home with my two kiddos and read and write in my spare time. I also love to undertake DIY projects, find new recipes on Pinterest, and dream about someday finally completing our home. Above all, I love to learn about new things and sharing my new-found knowledge with others.”  Please check out my blog What the Vita!

More inspiration:

Young woman running         The Secret to Achieving Your New Year's Resolutions at tipsaholic.com         Tipsaholic - 5 Healthy Food Blogs

Motivational Resources         Achieving your Resolutions       Healthy Food Blogs

Healthy Foods to Eat When You Crave Sweets

Don't give in the next time you crave sweets, instead try snacking one of these healthy foods and keep yourself on track. Healthy Foods to Eat When You Crave Sweets ~ Tipsaholic.com #healthysnacks #craving

 

 

crave sweets

 

Trying to lose weight while battling a sweet tooth? These simple snacks can help keep you on track when the cravings hit. With combinations of nutrients like protein and fiber with small amounts of more natural sugars, you’ll be able to feed your need for sweet without going overboard.

 

Smoothies

Fruit smoothies are a great snack and are often sweet enough to ward off the desire for a cookie or two. Use bananas for sweetness, berries for an antioxidant boost, and Greek yogurt for protein. You can even add in mild greens like spinach for extra health benefits without sacrificing flavor. If you need a recipe to get you started, try one of these simple superfood smoothies!

 

Dark chocolate

Chocolate seems to be one of the more irresistible sweets when it comes to cutting back. Dark chocolate is a good alternative for the typical sugar-laden chocolate you may be accustomed to. Remember that the higher the cocoa content, the better the chocolate is for you.

 

Yogurt or a yogurt parfait

Plain Greek yogurt or plain yogurt are the best types because they are the lowest in sugar, but mixing in berries or adding a bit of honey can sweeten things up if needed. Make your own parfait by layering the yogurt in a cup with berries and a bit of granola.

 

Plain or chocolate dipped fruits

Fruits like berries and bananas are great foods to grab when a craving rears its ugly head. Plain is obviously best, but the occasional addition of chocolate can make a fruit more like a dessert. Stick with dark chocolate to keep things as healthy as possible.

 

Cottage cheese and fruit

Protein and fiber are the star nutrients in this snack. These and the little bit of sweetness provided by the fruit makes it a well-rounded addition to your afternoon.

 

Trail mix

A trail mix combination of nuts and seeds is a great way to ward off hunger of any kind. Some dried fruit or even a bit of chocolate tossed in may be just enough of a treat to keep your sweet tooth at bay.

 

A cracker or graham cracker with peanut butter

If you want to avoid sugar altogether, a whole-grain cracker is the way to go, but a graham cracker is a great place to start when you crave sweets. Peanut butter contains protein and healthy fats that will knock out any hunger you might feel. Eat a snack like this when the first signs of hunger begin to show and you may be able to stop a craving before it even begins.

 

Flavored popcorn

Plain old microwave or stovetop popcorn can be dressed up with seasonings to make a snack for any afternoon slump. Try one of these recipes for popcorn toppings from Spark People, all for less than 150 calories, too!

 

Kayla Lilly is a photographer, writer, wife, and mama making a house a home in eastern Idaho. She met her mister while working at an amusement park and married him a year later after deciding there was no way to live without him. The amusement has continued as they’ve added three kids and a passel of pets to their lives while finishing college and starting a photography business. Drawing inspiration from the whirlwinds of marriage, parenthood, and the media, Kayla blogs at Utterly Inexperienced, and spends the rest of her time chasing chickens, organizing junk drawers, diapering toddlers, and photographing everyone willing to step in front of her lens.

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7 Steps to Reaching Your Goals

  Achieving the goals you set can be hard. Put your failures behind you and set yourself on the path to success with these 7 steps for reaching your goals. 7 Steps to Reaching Your Goals ~ Tipsaholic.com #goals #resolutions #achievement

 

achieve goals

Making goals is easy, but reaching them is tough, and all the planning in the world won’t make a difference until you take the first step. These seven steps are sure to put you on the path to success, even if you’ve had trouble reaching your goals in the past. Start today and these guidelines will help you keep your motivation up and your eyes on the prize.

 

Make goals you actually want to reach

You’ll be setting yourself up for failure if you aren’t excited about your goal. Make sure it’s something you really want and you’re really ready for, and that you know what you’re going to have to do to reach it. Make sure to not make so many goals that you can’t spare the time each goal requires.

 

Start small

Try not to put your focus on the “ultimate” version of your goal. If you want to start exercising, don’t try to go from no exercise to an hour of exercise each day, or you’ll quickly lose your motivation. Start so small that you can’t possibly find a reason to say “no.” Choose a simple exercise and plan to do it for just five minutes. You can start working up once it becomes a daily habit.

 

Take it one step at a time

Don’t try to tackle every aspect of your goal at once. If you make a goal to eat healthy, don’t immediately eliminate everything unhealthy – you’re sure to feel deprived, which is likely to lead to strong cravings, which are likely to lead to binges. Start by removing one type of food and then another in a month or so when you’ve had time to adjust.

 

Make a schedule

You’ll need to make a schedule if your goal requires time outside of your normal daily activities, or it just won’t happen. Sit down and figure out where in your day you can fit a few minutes to work on your goal. Before bed? After work? Could you get up a little earlier? Pencil it in and don’t let other things take priority over it.

 

Carry some kind of reminder

Sometimes you might just need a little reminder to keep you focused on your goal. Buy a special bracelet, leave a post it note on your mirror, add a sticker to the corner of your phone, or even just put a rubberband around your wrist – anything that you can use to represent your efforts and become a visual support whenever you find yourself slipping.

 

Make it fun

No matter the goal, you’re not likely to continue if you’re not having fun along the way. If your goal is to learn to cook, don’t just read books about it or watch cooking shows all day. Get up and try it. Make your own tutorial. Teach someone else the process. Take pictures of your progress. Celebrate your successes with little rewards. Whatever it takes to keep you interested!

 

Keep track of your progress and reward your wins

You won’t know how close you are to your goal unless you keep track of your progress. Use a journal, a chart on the wall, a document on your computer, or an app on your phone as visual reminders of your success. If you’ve broken your goal into smaller parts as suggested above, reward yourself when you reach each of them! Get that scarf you’ve been dying to buy when you lose five pounds or have a girls’ night out when you finish your first 10-mile bike ride. These things will keep you motivated and working towards your larger goals until, at long last, you reach them.

 

Kayla Lilly is a photographer, writer, wife, and mama making a house a home in eastern Idaho. She met her mister while working at an amusement park and married him a year later after deciding there was no way to live without him. The amusement has continued as they’ve added three kids and a passel of pets to their lives while finishing college and starting a photography business. Drawing inspiration from the whirlwinds of marriage, parenthood, and the media, Kayla blogs at Utterly Inexperienced, and spends the rest of her time chasing chickens, organizing junk drawers, diapering toddlers, and photographing everyone willing to step in front of her lens.

 

More inspiration to reach your goals:

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16 Tips to do Fitness as a Family

16 tips to do Fitness as a Family @ Tipsaholic.com #family #fitness #exercise

 family fitness title

Fitness as a family is a great way to spend time together and get in some exercise. Here are sixteen tips to get everyone up and moving.

Find indoor activities for those cold or rainy days

  • Roller skate or ice skate at the local indoor rink
  • Turn up the music and dance around the living room
  • Create an obstacle course with chairs from the kitchen and couch cushions from the living room. Use the cooking timer to see who completes the course the fastest.
  • Call out animal names and have the family members act them out. Cat crawling, crab walking and Bird wing-flapping gets everyone moving.

Get moving outside

  • Take a walk around the neighborhood after dinner.
  • Make a list of things you might see outside, and as you walk through the local park, have the kids check them off.
  • Plan a day trip to a nearby recreation area or state park where the family can hike on a trail or take a canoe trip.
  • Find a pick-your-own vegetable farm or orchard. Your family will burn some calories and get healthy food to take home.

Change it up

  • Participating in a new sport that no one else has tried before. Volleyball or badminton, anyone?
  • Go old school by teaching the kids hopscotch, red light/green light or kick the can
  • Get out the jump rope and have each family member take turns turning the rope or jumping in the middle. Learn a few skipping rope songs to add to the fun.
  • Next leisurely pool day, challenge the kids to a freestyle swimming race across the pool.

Make Exercise fun

  • Put a small bowl of popcorn on the floor. As you lower yourself down into a pushup, stick out your tongue to get a piece of popcorn from the bowl. Rise back up, and then repeat the push up for more popcorn treats.
  • Play freeze tag. When someone is “frozen”, they jog in place.
  • Have one family member blow bubbles, everyone else does jumping jacks and tries to “catch” the bubbles as they clap their hands above their head.
  • Join a community fun run or walk. An added benefit is your family will be raising money for a good cause while getting fit.

 

Featured picture source: Better Homes and Gardens

 

I’m Frances. I am a mother, a wife, and a community volunteer. I work as a scientist by day and moonlight as a blogger. Making lists helps me keep everything on track. While I have a good life, there is always room for improvement. Join me as I decorate, organize, and try new things over at my blog Improvement List.

 

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6 Fun & Challenging Treadmill Workouts

Running on the treadmill day after day can get very boring FAST. Make your time on the treadmill fun and challenging with these 6 treadmill workouts! 6 Fun & Challenging Treadmill Workouts via Tipsaholic.com #workout #running #gym #treadmill #run #fitness


6 Fun & Challenging Treadmill Workouts
The treadmill is a very useful workout equipment. No matter what weather it is outside, you can still hit the treadmill and get in a great workout. However, just running on the treadmill day after day can get very boring FAST. Make your time on the treadmill fun and challenging with these 6 treadmill workouts!

 

20-Minute Calorie-Burning Treadmill Workout

This treadmill workout is short at only 20 minutes, but its still challenging! You’ll change the speed every two minutes and change the incline for even more calorie-burning.

 

TV Workout

Do you like to watch TV while you run on the treadmill? Try using whatever show you’re watching to make your workout more challenging and fun! You could run hard during the show and take walking breaks during commercials. Or you could make changes to the incline depending on what you’re watching.

 

30 Minute, 3 Mile Treadmill Workout

Want to run for three miles on the treadmill? Try this interval treadmill workout that will push you to complete your 3-mile run in only 30 minutes. If it’s too fast for you, adjust as needed but work towards 30 minutes as your goal.

 

500 Calorie Burning Treadmill Workout

Burn 500 calories in one treadmill workout! You’ll adjust your incline and your speed at four different levels in ten minutes and do that for 5 cycles for a workout that will leave you sweaty but feeling great.

 

Descending Ladder Sprints Workout

This is an advanced treadmill workout that will have you feeling like you’re climbing hills! Turn up your incline way high and go as fast as you can for a few hundred meters before taking a couple of minutes of light intensity walking (or jogging, if you can handle that). You’ll also have a few minutes of rest between rounds, which you’ll definitely need! (Note: The link takes you to three different treadmill workouts; the descending ladder springs workout is the last of the three.)

 

Agility Training Treadmill Workout

You can do much more on a treadmill than just run or walk. This agility training treadmill workout includes high knees, butt kicks, lunges, walking side squats, and even backward jogging! (Note: the link takes you to several different treadmill workouts; scroll down to find the agility training treadmill workout listed at #3.)

 

For more workout ideas, check out 5-Minute Workouts — No Gym Required and Exercise Like a Kid: 5 Fun Workout Ideas.

 

“I’m Elisa and I live in Austin, Texas with my husband and our two little girls. I used to teach reading and writing, but now I stay at home with my two kiddos and read and write in my spare time. I also love to undertake DIY projects, find new recipes on Pinterest, and dream about someday finally completing our home. Above all, I love to learn about new things and sharing my new-found knowledge with others.”  Please check out my blog What the Vita!

More workout inspiration:

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Walking or Running: Which Exercise Should You Do?

Should you walk or run? Here are some questions to ask to help you decide on whether to include walking or running in your exercise routine. Walking or Running: Which Exercise Should You Do? via @tipsaholic #running #walking #fitness #workout #health


Walking or Running
Should you walk or run as a part of your exercise regime? As long as you move your body, any exercise you choose to do is probably going to be good for you. However, there are some real differences between walking and running and some pros and cons for each. Here are some questions to ask yourself when you’re trying to decide whether to include walking or running in your exercise plan for the new year.

 

Do you want to lose weight?

If your primary goal is to lose weight, you’ll probably benefit more from running than walking.

  • Running burns far more calories than running. You’ll burn around 800 calories per hour while running, while an hour of walking will burn off 300 calories.
  • A recent study showed that you’ll probably eat less after running than you would after walking, due to higher peptide YY levels in your blood when you run, which suppresses appetite.
  • You’ll get faster results with running than walking. Fast weight loss results will boost your motivation, which will help you stick to your weight loss goals and have more chance at success.

 

Do you want to avoid injuries?

If you’re concerned about injuries and wear on your body, walking might be a better option for you. Have a bum knee or a bad ankle? Stick to walking for now.

  • Running can lead to injuries, such as shin splints, runner’s knees, muscle strains, and more.
  • Running is a high-impact exercise, which puts more stress on your joints and other parts of your body.
  • To increase your intensity while walking, try wearing ankle weights or carrying light dumbbells.
  • If you still want to run, you can reduce your risk for injuries by running on grass or earth and wearing good quality running shoes.

 

Do you want to have a healthy heart?

Both walking and running will help your heart be more healthy, but walking gives your hearth more benefits.

  • Runners who ran at least an hour a day reduced their risk of heart disease by around 4.5%, while walkers who used the same amount of energy reduced their heart disease risk by more than 9%.
  • Both running and walking will give you other health benefits, as well. When you run or walk on a regular basis, you’ll reduce your risk for hypertension, high cholesterol, diabetes, and more. A recent study showed that runners and walkers had lower risks of developing age-related cataracts, for example.

Whether you decide to run or walk as a part of your exercise regimen, you’ll see health benefits. Running, walking, and any other cardiovascular activity will help whittle down your waistline, reduce your appetite, and help you reach a healthier lifestyle.

 

SOURCES:

http://well.blogs.nytimes.com/2013/05/29/is-it-better-to-walk-or-run/?_r=0

http://greatist.com/fitness/walking-good-workout-running

“I’m Elisa and I live in Austin, Texas with my husband and our two little girls. I used to teach reading and writing, but now I stay at home with my two kiddos and read and write in my spare time. I also love to undertake DIY projects, find new recipes on Pinterest, and dream about someday finally completing our home. Above all, I love to learn about new things and sharing my new-found knowledge with others.”  Please check out my blog What the Vita!

For more exercise tips, check out:

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5 Places to Shop for Affordable Activewear

If you've made a resolution to get in shape or just need to revamp your athletic wardrobe, here are five places to shop for affordable activewear. - Tipsaholic.com #activewear #workout #fitness #clothing #clothes #healthandweightloss


5 Places to Shop for Affordable Activewear
Finding comfortable, attractive and affordable workout apparel can sometimes be as much of a challenge as getting to the gym. Plus, don’t you feel more motivated if you know you have a cute outfit to wear? I know I always do. If you’ve made a resolution to get in shape this year or just need to revamp your athletic wardrobe, here are five awesome place to shop for affordable activewear.

1. Forever 21

When you think about where to buy activewear, Forever 21 is probably not the first store that comes to mind. Surprisingly, this trendy retailer has some awesome, quality workout apparel this season. Run circles around your friends in this eat dust muscle tank and sunburst printed athletic leggings for less than $35 total. Use the promo code GETFIT to get free shipping on all online activewear purchases made thru January 31st.

Forever21

2. Target

Target is already a go-to place for amazingly affordable and stylish home decor, why not make it your go-to store for workout wear as well? Home to the C9 by Champion brand, you can choose from a variety of shorts, pants, tops, sports bras, and even athletic shoes all typically priced between $10 and $35. This figure flattering fit and flare tank is a mere $22.99 and is currently on sale, as are these functional woven running shorts with built-in compression shorts that are between $11.38-$18.99 depending on your color choice.

Target

3. Fabletics

Fabletics is celebrity Kate Hudson’s recent venture into the athletic apparel world. Complete outfits start at just $49.95 and come in a variety of colors and on-trend silhouettes. Become a VIP member and you get your first full workout outfit for only $25, plus exclusive discounts and offers each month. I’ve got my eye on this outfit comprised of the switch back tee and sydney capri.

http://tipsaholic.com/wp-content/uploads/2015/01/Fabletics.jpg

4. Old Navy

With sizes ranging from XS to 4X, Old Navy active wear caters to women of all shapes. You can typically receive 25-40% off on top of their already reasonable prices. This clever graphic workout tank is available in women’s and women’s plus and is only $10! To get through the next few chilly months, get one of these cute half-zip pullovers, which are on sale for $19 and available in eight different colors. For women with larger busts, it can be difficult to find a supportive sports bra that doesn’t cost less than $50-75. However, I’m a big fan of the Old Navy active sports bra and its affordable price tag at only $17.

Old Navy Activewear

 

5. Nordstrom Rack

Looking for name brand activewear without the name brand prices? Nordstrom Rack carries designer and name brand workout apparel at half the price you’ll pay at a regular department store. You can purchase pieces in-store or online. This classic Adidas colorblock tee is 63% off and costs only $14.97. If you’re in the market for new athletic shoes, you can’t beat Nordstrom Rack’s selection or prices.

Norstrom Rack

 

Clarissa Fidler is a 20-something trying to find her place in this world. She grew up in Seattle, attended college in Utah, and recently moved back to the Pacific Northwest after spending the last few years in Chicago obtaining her master’s degree in journalism. Clarissa spends her days working as a higher education professional helping graduate students pursue their passions. In her free time you’ll find her reading the New York Times, cuddling with her cat Harper, catching up on her favorite blogs, enjoying the outdoors, or checking out a new restaurant.  If you’d like to read more by Clarissa, check out her blog West Hawthorne Place.

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6 Fun, Non-Running Exercises

Not a runner? No problem! Here are 6 non-running exercises to help you get moving and stay healthy and fit! 6 Fun Non-Running Exercises - tipsaholic.com, #health, #healthy, #exercise, #non-running #healthandweightloss

non running header

 

So you’re not a runner.  That doesn’t mean you can’t get a killer workout anyway!  There are a lot of reasons people choose not to run – from health and physical restrictions to asthma or respiratory problems, or because they simply don’t enjoy it.  Non-running exercises can help you stay healthy without the high impact, you just need to review options and pick a fitness program that works for you.  Remember to always consult with your health care provider when you start a new workout program.  Here are some great ways to stay fit if you don’t run.

 

1. At Home Cardio Program.  Most at home cardio workouts use a combination of heart-healthy exercises and bodyweight muscle toning exercises (body weight meaning that you use your own body as resistance, instead of purchasing weights, elastics or other gear.)  You can google “at home cardio” and find many options, but the best workouts will offer a variety of skill levels for each different exercise, will change the sets of exercises each day, and will use a combo that works your heart and each set of core muscles.  This cardio/bodyweight program is a great starting point.  Why use a program like this?  Well, the main benefit is that you save a ton of money – no gym membership, no gear to purchase, no extra DVD’s or anything.  It’s something you can easily fit into your schedule, since you don’t have to leave the comfort of your house and the learning curve for each exercise is super low.

 

2. Kayaking.  As you can probably imagine, kayaking can be a challenging and very rewarding workout.  As you kayak, you’re obviously using all of your arms muscles, but you also work on core muscles in your abdomen, back, sides and chest.  The toning kayaking provides your upper body can’t be beat!  It’s great cardiovascular exercise for non-runners, since there’s minimal use of your legs, but it definitely gets your heart pumping.  There’s the added benefit of de-stressing while you’re on a solo paddle downriver.  If you live near water, enjoy water sports and river activities like rafting or canoeing, you should definitely give this a try.  You can find a lot of information about kayaking to lose weight or get fit here.

 

3. Biking.  Biking is a low impact exercise – meaning you’ll save your joints some pain and suffering, but you’ll still get the heart workout you need.  With a decent bike and a comfy seat, long bike rides can provide an awesome routine that can clear your head, get your body fit and help you feel great.  Biking has a lot of perks, like being done mostly outdoors where you get the benefits of sunshine and fresh air, plus it’s fairly easy to do and can be done with friends.  Plus, you can always transfer your biking know-how to cycling at a gym when the weather gets cold.  Here’s a great resource than can help you with some common beginner-type questions – such as what type of bike should I get?  How do I take care of my bike?  What are some good workouts?  You might also want to use map my ride – which can show you trails in your area and help you map a ride based on the length.

 

4. Swimming or Aqua Jogging.  Speaking of low impact, this is about as low impact as you can get.  The water offers a natural resistance which is great for getting your heart rate up.  Of course, you could just get a membership to a pool and swim laps.  But you can also find lots of different swimming or aqua jogging workout programs online.  Here’s one to get you started.  If you love water and swimming, this is your best bet for getting fit.  If you want to become a stronger swimmer, this is a great way to do that, too!  You don’t need any special equipment, just a suit and some appropriate water!

 

5. Dancing!  Not only is dancing super fun, it’s an awesome way to get fit!  Dancing uses your whole body, so you work lots of muscles while you get your heart rate up.  You don’t have to be a pro, or even very good, to reap the benefits of dancing, and it can be done at home.  All you need to do is google dance workouts or look on YouTube for some free routines to start with.  This one is great for beginners because it’s not very long or intense, but works everything you need to!  On the other hand, if you want or are more successful if your exercise includes a social component, there are lots of dance/aerobic classes at local gyms, or you could invite a friend over to dance with you!  Basically, you can make this kind of exercise as formal or informal as you want to – Follow a DVD, join a gym, or just turn up some tunes and go to town!

 

Kimberly Mueller is the “me” over at bugaboo, mini, mr & me, a blog that highlights her creative endeavors. She especially likes to share kid crafts, sewing attempts, recipes, upcycled projects, photography and free printable gift tags/cards. When she’s not enjoying being married to her best friend, chasing after the natives (AKA her three kids) and attempting to keep the house in one piece, you can find her with a glue gun in one hand and spray paint in the other. Aside from DIY pursuits, she also enjoys writing, reading, music, singing (mostly in the shower) and the color yellow. Kimberly recently published a craft book entitled Modern Mod Podge. You can also find her on FacebookPinterest,Bloglovin’ and Instagram. Email her at: bugabooblog(at)yahoo.com

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8 Steps to Better Mental Health

Don't overlook one crucial piece of your well-being. Read through these 8 steps to better mental health and improve your overall health now! 8 Steps to Better Mental Health - tipsaholic, #health, #mentalhealth, #healthyliving, #healthtips

 

 
8 Steps to Better Mental Health

 

As we ring in the new year, we commonly resolve to take better care of ourselves physically.  We want to lose 10 pounds, eat healthier, join a gym.  Self-improvement is never a bad idea, and it’s important that we don’t overlook a crucial piece of our health awareness while we whip our bodies into shape – our minds.  Mental health is easy to put on the back burner, but it’s critical to our well-being.  Here are 8 easy steps to better mental health to get you going in the right direction.

 

1. Healthy Body, healthy mind!  Research shows a direct correlation between a sound body and a sound mind, so make sure you are taking care of yourself.  This includes getting enough sleep, maintaining a healthy diet, avoiding harmful substances such as cigarettes, alcohol and drugs and taking vitamins and supplements (such as vitamins B, C and D, Fish Oil, Magnesium and SAM-e).  Click here to read more about natural supplements and depression and be sure to seek your health care providers advice before altering or starting any of these. The better you feel physically, the better you’ll feel mentally!

 

2.  Catch your zzzz’s.  And then catch some more!  You can read more about the connection between sleep and depression here, but suffice it to say that sleep is of utmost importance to our mental state!  There’s no magic number for how much sleep is enough – as this varies widely across ages and individual needs.  If you suffer from regular bouts of insomnia or are often drowsy during the day, you may want to take stock of your sleep habits.  Find tips for better sleep here!

 

3. Get up and go!  There’s a clear correlation between exercise and mental health.  Not only does structured exercise time help channel pent up energy, but it also releases endorphins – natural chemicals produced by your central nervous system commonly connected to euphoric highs.  So find something that works for you and your lifestyle and get moving!

 

4.  Get creative!  Developing hobbies and interests are a surefire way to encourage mental health.  Hobbies give us direction and purpose.  They fill our minds with constructive energy and help us cope with emotions.  Mental energy is just as important to channel as physical energy.  Try something new or dig out your once loved pastimes. painting, dancing, writing, antiquing, gardening – the options are endless!

 

5. Find some support.  Don’t do it all yourself!  If you feel overwhelmed, stressed out or just down in the dumps, make sure you’ve got a support system in place. Everyone needs friendships, be they old, long-distance, new, family-friends or what have you.  The size of the support system doesn’t matter, and the group will vary for each individual.  The important thing is that there’s someone you can talk with, commiserate with, lend a helping hand and a listening ear or just give you a hug.

 

6. Give more.  That’s right.  Give more of yourself.  Be a volunteer!  Find a cause you love and dive in.  Studies have found that volunteering leads to lower depression, increased well-being and a reduction in the risk of dying.  Any activity is good for you because it gets you off the couch and out of the house for a change of scenery.  Plus, volunteering provides needed social connections and helps us to feel happier as we focus on others and less on ourselves.

 

7.  Find quiet.  Everyone needs peace and tranquility in their life.  If there aren’t obvious moments of peace in your ordinary day, you’ll have to manufacture some!  Learn to quiet your mind, whether through meditation, mindfulness, or prayer.  There are a lot of useful tips for attaining this on the National Alliance on Mental Illness.

 

8. Get help.  Admitting you need some help with your mental health doesn’t mean you’re weak.  It means you’re self-aware and mindful of your individual needs.  So make sure to take stock of your mental well-being regularly and seek help if you need it.  This could be as easy as seeking out your support system of friends, making a doctor appointment with your general practitioner, or seeing a therapist.  Find out more here.  There are a lot of options, and your mental health is worth it!

 

Here are some great ideas for de-stressing!  You can help your family get through the winter blues and banish those baby blues, too!

Kimberly Mueller is the “me” over at bugaboo, mini, mr & me, a blog that highlights her creative endeavors. She especially likes to share kid crafts, sewing attempts, recipes, upcycled projects, photography and free printable gift tags/cards. When she’s not enjoying being married to her best friend, chasing after the natives (AKA her three kids) and attempting to keep the house in one piece, you can find her with a glue gun in one hand and spray paint in the other. Aside from DIY pursuits, she also enjoys writing, reading, music, singing (mostly in the shower) and the color yellow. Kimberly recently published a craft book entitled Modern Mod Podge. You can also find her on FacebookPinterest,Bloglovin’ and Instagram. Email her at: bugabooblog(at)yahoo.com

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How to Make an Exercise Schedule

Don't let your exercise resolutions fall by the wayside! Follow these steps to make an exercise schedule you can stick to! How to Make an Exercise Schedule ~ Tipsaholic.com #health #exercise #exerciseschedule

exercise

You may have a goal to increase your physical fitness this year, but in the commotion of your daily life it can be difficult to get started. Setting a schedule for yourself is a critical step in finding your fitness groove. Follow these guidelines to making a personal exercise schedule to get yourself out the door and on the road to physical health.

 

Pick your calendar

Plan to write your exercise schedule down in a place where you will see it often and be able to refer to it when needed. If you have a big wall calendar or frequently use a planner, write it there. Other options may be to use an app or calendar on your phone or another electronic device.

 

Assess your time

Start by setting aside a few minutes at the start of the week. Add it to your schedule and reserve this time each week for planning your exercise. Then, begin answering the following questions: When is your energy high? What’s your work schedule? When does your spouse get home from work? When do the kids go to sleep? Find a time slot in your day, even if it’s just 20 minutes, in which you can make exercise a priority.

 

Vary your exercises

To optimize your health, a variety of exercises should be part of your schedule. Working with weights should be done 3-5 times per week for muscle building and bone strength. Cardiovascular activities should also be done 3-5 times per week for a healthy heart and lungs. Be sure to include warm up and cool down time in each of your workouts to avoid injury. Allow yourself a day of rest and recovery.

 

Gather ideas from outside sources

You may be wondering what types of exercise other active people are scheduling for themselves and when they work out. Go online or simply ask those you know what exercises they do and for how long. You can even try this “Fitness Plan Generator” over at SparkPeople.

 

Check your community

Most cities have community groups, classes, or activities you can join. Check with local gyms, friends, and dance studios. Yoga, Zumba, pilates, aerobics, dance… There are classes for everyone! Ask other people in your neighborhood if they’d like to start a walking or biking group. Find something that interests you, note the times it is available, and seriously consider making it a part of your schedule.

 

Make slow increases

Once your basic schedule is set you can add small changes each week during your planning session. Use your schedule from the week before as a reference and increase duration, weight, and reps to maximize your efforts and continue to improve your physical fitness.

 

Some other tips

  • Use an app – there are many apps you can use to schedule your workouts, along with learning proper form for different exercises and tracking your food intake! Start with this list of five favorite fitness apps from HuffPost.
  • Try short rounds of exercise – if you really can’t find a spare 30 minutes in your day, you can try doing multiple smaller workouts spaced throughout the day to add up to a full session.
  • Be flexible – don’t get discouraged if your schedule doesn’t work out on occasion. Inevitably, things will come up and your exercise will get sidelined. Try to squeeze a little in at another time or plan to exercise a little longer the next day.

 

Kayla Lilly is a photographer, writer, wife, and mama making a house a home in eastern Idaho. She met her mister while working at an amusement park and married him a year later after deciding there was no way to live without him. The amusement has continued as they’ve added three kids and a passel of pets to their lives while finishing college and starting a photography business. Drawing inspiration from the whirlwinds of marriage, parenthood, and the media, Kayla blogs at Utterly Inexperienced, and spends the rest of her time chasing chickens, organizing junk drawers, diapering toddlers, and photographing everyone willing to step in front of her lens.

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10 Best Free Fitness Apps

Downloading a fitness app is a great way to maintain a healthy lifestyle. Here are 10 of the best free fitness apps for your Android or iPhone. - Tipsaholic.com #fitness #apps #iphone #health #healthandweightloss


tipsaholic title divider - fitness apps
Whether exercising and losing weight is one of your new years resolutions or you want to switch up your regular workout routine, downloading a fitness app on your mobile device is a great way to create and maintain healthier habits. However, with so many fitness apps on the market, it can be difficult to choose the right one for you and your lifestyle. Good news–we’ve done the homework for you! Here are 10 of the best fitness apps for your Android or iPhone that won’t cost you a penny.

1. MyFitnessPal (Android, iOS)

MyFitnessPal has been the #1 Health and Fitness app for four years straight and featured by numerous media outlets, including the Wall Street Journal, Today Show, and NBC. With the largest food database of any app, it’s easy to count calories and set weight loss goals by using the app daily. You can import recipes and scan food barcodes to instantly add the information to your food diary. Plus, MyFitnessPal is compatible with over 50 other fitness devices and apps.

Downloading a fitness app is a great way to maintain a healthy lifestyle. Here are 10 of the best free fitness apps for your Android or iPhone. - Tipsaholic.com #fitness #apps #iphone #health #healthandweightloss

2. Johnson & Johnson Official 7 Minute Workout (Android, iOS)

Featured on Good Morning America and in The New York Times, the Johnson & Johnson Official 7 Minute Workout app boasts 36 different exercises with 1,000+ workout combinations. You can customize your workout with 2o different intensity levels and the only equipment you need is a chair, wall, and some floor space. Great for all fitness levels, the app’s clean interface makes it easy to navigate. Plus, you can listen and control your entire iTunes library directly from the app to make sure you’ve got the right song playing to get you pumped!

Downloading a fitness app is a great way to maintain a healthy lifestyle. Here are 10 of the best free fitness apps for your Android or iPhone. - Tipsaholic.com #fitness #apps #iphone #health #healthandweightloss

3. C25K (Android, iOS)

C25K by Zen Labs will take you from the couch to running a 5K in only 8 weeks. Complete three, 30-minute workouts a week and you’ll be ready to participate in your local 5K race. Each week your workouts increase in intensity to build your stamina. You don’t have to be a runner to use this app and reach your fitness goals. Bonus, this is the only 5K app to partner with MyFitnessPal for completely seamless integration.

Downloading a fitness app is a great way to maintain a healthy lifestyle. Here are 10 of the best free fitness apps for your Android or iPhone. - Tipsaholic.com #fitness #apps #iphone #health #healthandweightloss

 

4. Challenges by Nexercise (Android, iOS)

Do you have trouble finding the motivation to exercise? The Challenges by Nexercise app makes exercise more of an interactive game than a dreaded chore. Use the app to log your physical activity while competing with your family and friends to earn points and redeem them for real prizes like gift cards. The app has a full list of calorie-burning activities you can track, including things like playing with your kids, doing a yoga routine, and hiking. CBS talk show “The Doctors” named Challenges the best fitness tracker for weight loss.

Downloading a fitness app is a great way to maintain a healthy lifestyle. Here are 10 of the best free fitness apps for your Android or iPhone. - Tipsaholic.com #fitness #apps #iphone #health #healthandweightloss

5. Moves (Android, iOS)

Moves is a great option for people who aren’t ready to pay out $100 or more for an expensive activity tracker but are looking to keep a diary of their daily activity. Carry your phone in your pocket or bag and it will detect if you’re walking, running, riding in a car or even taking public transit. At the end of the day, see how many calories you’ve burned and steps you’ve taken. Since this app uses GPS to detect and record your motion, it can quickly drain your battery so it’s best for iPhone 5s users.

Downloading a fitness app is a great way to maintain a healthy lifestyle. Here are 10 of the best free fitness apps for your Android or iPhone. - Tipsaholic.com #fitness #apps #iphone #health #healthandweightloss

6. GAIN Fitness Cross Trainer (iOS)

With more than 1 million downloads, the GAIN Fitness Cross Trainer app is like having a personal trainer in your pocket. Video and audio coach you as you complete your reps and perfect your form. Plan your weekly workout sessions with a built in calendar. The app itself allows you to build personalized workout programs from over 1,300+ exercises; however, you can also purchase specialized workout packs ranging from corewheels to prenatal Pilates for only $2.99 each. Right now the app is only available for iPhone users but an Android version should be released soon.

Downloading a fitness app is a great way to maintain a healthy lifestyle. Here are 10 of the best free fitness apps for your Android or iPhone. - Tipsaholic.com #fitness #apps #iphone #health #healthandweightloss

7. Fitocracy (Android, iOS)

If you’re social and looking for a fitness-minded community to keep you motivated, Fitocracy is the app for you. Join fitness teams led by expert trainers for workout guidance and coaching. Find inspiration by following fellow Fitocrats and access workout routines you can complete at home or in the gym. Earn points as you track your exercise routine and experience a gaming-like environment by unlocking achievements and tackling quests.

Downloading a fitness app is a great way to maintain a healthy lifestyle. Here are 10 of the best free fitness apps for your Android or iPhone. - Tipsaholic.com #fitness #apps #iphone #health #healthandweightloss

8. FitBit (Android, iOS)

You don’t need an actual FitBit to benefit from using the FitBit app. Use the app to do things like log your calories, map your walk or run, and keep track of your weight loss as you work towards a healthier lifestyle. View your progress with easy-to-read charts and graphs and connect with fellow users for a healthy dose of encouragement and competition.

Downloading a fitness app is a great way to maintain a healthy lifestyle. Here are 10 of the best free fitness apps for your Android or iPhone. - Tipsaholic.com #fitness #apps #iphone #health #healthandweightloss

9. Lose It! (Android, iOS)

Similar to My Fitness Pal, the Lose It! app helps you count calories and log exercise to help you reach your weight loss goals. Compatible with a number of motion tracking devices and apps, including Fitbit and Nike+ Fuel Band, you can even download the app on your Nook or Kindle. This tried and true app has been around for several years and has an extensive community of motivated users.

Downloading a fitness app is a great way to maintain a healthy lifestyle. Here are 10 of the best free fitness apps for your Android or iPhone. - Tipsaholic.com #fitness #apps #iphone #health #healthandweightloss

10. Jefit Workout Tracker (Android, iOS)

Do you enjoy lifting weights but have trouble keeping a record of your workouts? Toss our your paper notebook or planner and download the Jefit Workout Tracker app. This app help you keep track of your sets and reps. Use the app’s calendar to schedule your workouts in advance and plan for needed rest days. Although this app lacks a lot bells and whistles, its simple interface is easy to use and definitely beats using a paper notebook.

Downloading a fitness app is a great way to maintain a healthy lifestyle. Here are 10 of the best free fitness apps for your Android or iPhone. - Tipsaholic.com #fitness #apps #iphone #health #healthandweightloss

 

Clarissa Fidler is a 20-something trying to find her place in this world. She grew up in Seattle, attended college in Utah, and recently moved back to the Pacific Northwest after spending the last few years in Chicago obtaining her master’s degree in journalism. Clarissa spends her days working as a higher education professional helping graduate students pursue their passions. In her free time you’ll find her reading the New York Times, cuddling with her cat Harper, catching up on her favorite blogs, enjoying the outdoors, or checking out a new restaurant.  If you’d like to read more by Clarissa, check out her blog West Hawthorne Place.

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How To Exercise With Kids

Want to encourage fitness with your kids? Here are several exercises you can do with your little ones that will keep them engaged and wanting more! How to Exercise With Kids - Tipsaholic, #health, #kidshealth, #exercise, #kidsfitness, #kidsexercise

 exercise with kids header

Looking for some ways to help your kids get more fit?  It doesn’t have to be difficult!  There are many different workouts you can try with your kids – and if you do them right they’ll feel more like playing than exercising!  Ready to get moving with your little ones?  Read below for our recommendations on different types of cardio/aerobic exercise and how to engage your kids!

 

Interactive Video Games – While video games certainly aren’t a substitute for the real deal, they can be extremely helpful in cold winter months, or long rainy days.  They can also be appealing to all sorts of people, and a great gentle introduction to more vigorous and active “real-world” workouts.

Nickelodeon Fit (for wii) – Kids can engage in over 30 different activities – such as jump roping, river rafting, running and biking – with their favorite Nick Jr. characters.  Dora, Diego, Kai-lan and the Backyardigans and others make appearances.  Parents can program full routines and track progress.

We Cheer (for wii) – Your child can create and customize their own cheerleading character, then engage in competitive cheer routines with friends or learn and practice moves on their own.  It’s addictive and engaging gameplay that kids will love as they dance and move to teen pop sensations.

Outdoor Challenge (for wii) – You can really get your heart pumping with over a dozen fast-paced games that can be played alone or with up to four players.  You can log-jump, kayak, dance, ride mine carts, and much more!  There are multiple levels of play from beginner to advanced so all ages can play appropriately and it’s fun for the whole family!

Brain and Body Connection (for Kinect) – Exercise your body and brain at the same time with this fun game for up to four players.  20 different games challenge players to think fast and act faster as they focus on reflex, math, logic, memory and physical activities.  You can train on your own or compete against your family!

Your Shape Fitness Evolved (for Kinect) – It’s geared more toward teens and older kids, but you can construct a workout tailored to your fitness level and there are over 90 hours worth of different fitness options, making it family-friendly in practice.  There’s boot camp, cardio boxing, jump rope, yoga, running, floor exercises, sports-centered prep, muscle-toning and lots of different types of dancing among many, many other exercising options.  You can track progress, set preferences and record goals.

 

Dancing – Dancing in any version is highly appealing to kids.  They love to move their bodies to music and anything with kinesthetics is a great way to grab their attention.  Dancing with your kids can get their bodies working in a super healthy way.  Their are interactive video games to help, or DVD’s and free YouTube videos.  But the best thing about dancing is that there doesn’t necessarily need to be any routine, rules or choreography to be fun AND healthy!  Just put on some exciting music and get moving!

Just Dance Kids (Wii version) – There are over 30 songs and dances led by real kids for a fun and entertaining dance workout!  The lyrics appear on the screen so kids can sing along as they dance.  They learn specific moves to the songs and can create their own playlists for continuous activity.  Kids can dance alone or with up to 3 friends with cooperative play.  There are also a number of different versions of this game that include Disney songs, and different years and genres of music.   This is also available for the Kinect.

Dance On Broadway (Wii version) – This is an awesome family-friendly game that incorporates singing and dancing.  You learn choreography and sing along to your favorite broadway tunes.  With up to 4 players, you can challenge each other to see who’s the top performer!  There are tons of musicals included, with a ton of different songs that will appeal to all ages.  It’s a workout in disguise! This is also available for Playstation 3.

Dance X (DVD) – This fun and easy dance video will give little ones a workout without them even realizing it!  They are guided through 25 minutes of fun cardio centered moves while watching a trainer and five kids of different ages and skill levels energetically perform.  Kids will automatically fall into a skill level represented by one of the 5 performers.  They use music kids will love, including Hand Jive, Disco Rolls and the Monkey.

Fit Kids Club (DVD) – You get two different move and groove type workouts on this DVD – Groove It Out and Cool Moves.  They’re designed specifically for kids and the movements are simple and easily duplicated while remaining full of fun.  Kids will love learning how to dance, plus they’ll get the added bonus of healthy, kid-friendly snack ideas and a wall poster where they can track their workouts.

“Forget You” – CeeLo (YouTube, Kids Dance Workout Video with Benjamin Allen) – This is a fun choreographed workout to the popular song “Forget You.” It’s a simple choreography geared to kids that they can pick up easily.  Plus, it’s a free YouTube video!

I’m A Gummy Bear Song – (YouTube Vid of Just Dance 2) – Several favorite Just Dance 2 segments are free on YouTube videos, which is just the case with this Gummy Bear Song.  Kids love the catchy tune and the fun and simple dance moves that will help them get up off the couch.  Enjoy Just Dance flavor for free, without keeping score.

Circle Jump Dance Game (YouTube) – This video tutorial teaches you how to play the Circle Jump Dance Game with your kids and their friends.  The game has very few rules and allows every child the chance to be the leader – making up fun moves and routines for everyone else to follow.  While kids think they’re just playing a fun game with friends, they’ll be getting some much needed cardio!

 

Zumba – Zumba is an action-packed, high-energy, dance-focused cardio workout that kids will absolutely love.  Kids love to move and groove to music and because zumba is dance-based, they’ll love adding tons of great moves to their repertoire.  Additionally, they can learn the basics to several types of international dance styles.  So not only will they learn, grow, have fun, and be silly, they’ll also get their heart racing.

Zumba Kids (wii game) – This game features easy to follow choreography for over 30 routines that your kids will love.  They use music by popular artists like Will Smith and Justin Bieber along with some classic, high-energy tunes like “Wipeout”.  The routines offer a number of different international dance styles – Cumbia, Salsa, Hip-Hop, Reggaeton, Merengue, Swing, Surf, Disco, Ballet, Tahitian and many more.  You can do it alone or up to 3 friends.  Also available for Kinect – for one or two players.

Move N’ Groove Kids – Two easy to understand and motivating ladies lead kids on a fun adventure to learn dance moves, exercise and have fun all at the same time.  Kids will love the energy in the video and won’t be able to resist following along to the simple but engaging exercises.  The DVD mimics a classroom setting, helping your children feel like part of the onscreen action while teaching them about small group dynamics as well.

Zumba Kids and Kids Jr. (CD) – If you’d prefer to teach your children your own zumba moves and routines, use this CD with 9 awesome songs to help you get your groove on!

Reed and Mock Elementary Zumba for Kids (YouTube) – You can join the Reed and Mock Elementary Zumba Team as they bust out some fun and simple moves.  Kids will like being guided by those of similar ages and will be engaged by the upbeat music.

Zumba Monkey Song (YouTube) – Kids of all ages will be able to groove along to this group of kids doing The Monkey Song.  It’s silly and fun, and your little ones will laugh while learning the funny moves and listening to the funky beats.

 

Yoga –  While not strictly exercising in a cardio-type way, yoga helps develop muscle tone, flexibility, balance and coordination.  There’s also a strong mental component that can encourage thoughtfulness, focus, and groundedness – all important elements for adults and kids alike!

Storyland Yoga (DVD) – This is a fun-filled yoga adventure that teaches kids yoga poses while telling a story.  Kids get to imitate animals while posing and engaging in the storyline.

Yoga for Children book by Lisa Flynn – This book will introduce you to over 200 yoga poses, breathing exercises and meditations for kids.  It’s an encouraging, positive book that will get kids excited about their health and mindfulness.

Cosmickids Yoga (YouTube) – Cosmickids is an all-free yoga program that makes yoga fun and exciting for kids.  Their website includes links to their YouTube channel where you can find many episodes of yoga routines suitable for different age levels of kids.  There’s also ideas and advice for parents, a list of free resources and a guide to teaching your kids yoga.

Yoga for Kids (YouTube) – This one episode from Yoga Today is geared specifically to kids.  They’ll love the gentle, fun approach to learning yoga poses.

15 Yoga Poses for Kids – On this website, you can learn 15 basic poses that you can incorporate into a daily routine with your kids.

 

Kimberly Mueller is the “me” over at bugaboo, mini, mr & me, a blog that highlights her creative endeavors. She especially likes to share kid crafts, sewing attempts, recipes, upcycled projects, photography and free printable gift tags/cards. When she’s not enjoying being married to her best friend, chasing after the natives (AKA her three kids) and attempting to keep the house in one piece, you can find her with a glue gun in one hand and spray paint in the other. Aside from DIY pursuits, she also enjoys writing, reading, music, singing (mostly in the shower) and the color yellow. Kimberly recently published a craft book entitled Modern Mod Podge. You can also find her on FacebookPinterest,Bloglovin’ and Instagram. Email her at: bugabooblog(at)yahoo.com

 

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fitness dvds          5 minute workouts          5 Fun Workout Ideas - Tipsaholic.com

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8 Easy, Healthy Snacks and Their Benefits

8 Easy, Healthy Snacks and Their Benefits, tipsaholic

 

healthy snack title
We all know it’s better to snack on almonds than peanuts, or pick up a banana instead of potato chips.  But why?  If you only have a few minutes to grab healthy snacks, which ones should you grab and why are some better than others?  If you want to encourage healthy eating habits in your family, here are some simple, no-stress ideas.  Grab an easy snack and arm yourself with all their health benefits!

 

1. Trail mix – All trail mix is NOT created equal.  Make it yourself, and you know for sure what health benefits you’re getting!  Use a variety of nuts and seeds for vitamins A, C, E, and K, iron, zinc, magnesium and antioxidants.  Add dried fruit for more vitamins and antioxidants, as well as calcium and fiber (but watch portion sizes as they can be loaded with sugar).  Healthy grains can add fiber and keep you fuller longer.  Toss it all with different spices and seasonings and your trail mix will go from boring to gourmet!  For a complete low-down on mixing and matching healthy options in custom trail mix concoctions, click the above link!

 

2. Cracker and Tuna Sandwich - Make sure to use a multigrain cracker – such as a low sodium triscuit or crisp bread.   Healthy grains keep you full longer without eating large portions and are full of fiber and minerals.  Two big bonuses of tuna?  It’s brain food and it’s protein!  It also reduces your risk of stroke and some cancers.  It can lower cholesterol and triglycerides and it’s good for your heart.

 

3. Apple Sandwiches with Almond Butter and Granola - Portable and easy to make, these “sandwiches” are full of healthy protein, thanks to the nuts.  Almond butter is a healthier version of peanut butter, with healthy fats, high fiber content, vitamin E and magnesium and calcium.  Granola contains a plethora of vitamins and minerals, including vitamin E, iron, fiber and calcium.  Health benefits include energy boosts, weight loss, lower cholesterol, cognitive ability and anemia prevention.

 

4. Avocado Toast – This yummy snack is packed with flavor and a little kick!  The avocado is a power food – it’s chock full of vitamins (E, K, B, C) and folates.  They’ve got a ton of potassium, and are loaded with healthy fat and fiber.  They can lower cholesterol and triglyceride levels.  Olive oil can prevent heart disease, inflammatory diseases and different types of cancers.  It has even been known to counter the effects of aging.  Multigrain bread is packed with fiber and complex carbs, which is great for energy.  It also contains magnesium and essential fatty acids.  All of this can help fight infections, illness and add in tissue reparation, along with helping with metabolism.

 

5. Kale Chips - If you’re craving something super crunchy and bad for you – AKA potato chips – try these instead!  Kale boasts tons of vitamins and minerals – A, C, K, plus iron, copper and potassium.  It also has a bunch of protein packed away and is low calorie.  It’s been shown to help prevent diabetes, cancer and heart disease.  It also aids in digestion, and if that’s not enough, it makes your bones, hair and skin uber healthy!

 

6. Cucumber Roll-ups with Greek Yogurt - These delicious looking roll-ups are the perfect afternoon snack!  Cucumbers have vitamins to spare – K, B, and C – along with potassium and copper.  They’re full of antioxidants and also have unique properties that protect against chronic illness.  They can reduce your risk of cancer, support heart and digestive health and can help manage stress.  They fight inflammation, freshen your breath and protect your brain!  Plus, they are amazing to help you stay hydrated.  Greek yogurt is full of vitamin B, potassium, calcium and protein.  Plus there’s probiotics to aid in digestive health.  Turkey is rich in protein, iron, zinc and potassium.  It’s a lean meat and low in fat.  It can lower cholesterol levels, boost metabolism and strengthen your immune system.

 

7. Skinny Green Popcorn - You can turn soya beans into a delicious, popcorn-like crunchy snack with some seasonings and baking!  Soya beans, AKA edamame, has some key nutritional elements – namely fiber, protein, vitamins and minerals and phytosterols.  Edamame aids in digestion and lowers cholesterol levels.  It can help prevent certain cancers and diabetes.  It also boosts your energy.

 

8. Fresh Fruit Pops – If you’ve got a sweet tooth and can’t ditch the sugary snacks midday, try these frozen treats!  They have only two ingredients – your choice of fresh fruits and coconut water!  Fresh fruit – as we know – is full of vitamins (tons!  A, E, D, C, K, B!) and minerals (potassium, magnesium, zinc!) and the coconut water has lots of nutrients too, like potassium, magnesium, phosphorous and calcium.  Put these together?  It’s like a power house.  These pops can aid in weight loss.  They can help with healthy digestion, lower blood pressure, boost your hydration and give you healthy skin.

 

Kimberly Mueller is the “me” over at bugaboo, mini, mr & me, a blog that highlights her creative endeavors. She especially likes to share kid crafts, sewing attempts, recipes, upcycled projects, photography and free printable gift tags/cards. When she’s not enjoying being married to her best friend, chasing after the natives (AKA her three kids) and attempting to keep the house in one piece, you can find her with a glue gun in one hand and spray paint in the other. Aside from DIY pursuits, she also enjoys writing, reading, music, singing (mostly in the shower) and the color yellow. Kimberly recently published a craft book entitled Modern Mod Podge. You can also find her on FacebookPinterest,Bloglovin’ and Instagram. Email her at: bugabooblog(at)yahoo.com

 

More ideas for healthy snacking and cooking:

Fresh Strawberries and milk          12 Recipes for Spaghetti Squash ~ Tipsaholic.com #squash #recipes          7 Healthy and Easy Vegetable Side Dishes

10 Healthy Snacks          12 Spaghetti Squash Recipes       7 Healthy Vegetable Side Dishes

8 Resolutions to Reset Your Health This Year

Don't waste your efforts on grueling dieting and exercise resolutions, reset yourself this year with one of these 8 simple health resolutions. 8 Resolutions to Reset Your Health This Year ~ Tipsaholic.com #healthyhabits #resolutions #health

 

reset health

 Making resolutions is a self-improvement tradition that often has us filling the first of our year with big goals that wear us out after just a week or two. Take a break from those complicated resolutions and instead try resolving to take up one of these simple daily habits. Add a few more over time and you’ll be on your way to completely resetting your health this year!

 

1. Floss your teeth

Dentists recommend that you floss at least once a day. Why? Because the food you eat (particularly sugary stuff) doesn’t all make it to your stomach. Much of it gets trapped between your teeth and slowly feeds the cavity-causing bacteria that live in your mouth. Brushing isn’t enough to reach those tight spaces, but flossing will keep the tooth decay at bay and a healthy mouth is important for overall wellness. Try a nifty flossing tool if you find plain floss difficult to manage.

 

2. Drink water

Water is one of the major building blocks of your body and drinking it should definitely be at the top of your list when it comes to daily health practices. The current recommendation is to drink around 9 cups of water daily for women, and 13 cups for men, but the amount can vary depending on activity level and climate. Keep a pitcher of water in the fridge to have quick access to it, and if you find it hard to meet your quota with plain old tap water, try adding fruit (lemon slices are perfect!) or a sugar free flavoring like MiO.

 

3. Take a walk

The word “exercise” can be hard to swallow – so don’t use it. Find some physical activity, however small it may be, and start doing it. If you can’t think of anything you enjoy, walking a little each day is something practically anyone can do, and it can be really enjoyable if you walk in a favorite location or at a favorite time of the day. Anything you can do, no matter how small, is better than nothing.

 

4. Use sunscreen

In an age of tanning beds and beach-going, wearing sunscreen isn’t the most popular of health resolutions, but it’s one of the most important. Being in the sun for more than just 15 short minutes requires sunscreen. SPF 15 or higher applied every couple of hours (more often if you are in water) you are in the sun is the best way to properly protect your skin from sun damage and cancers.

 

5. Use a smaller plate

If you find diets and calorie counting difficult, this may be the solution for you. Eating from a smaller plate helps to control portions without requiring any extra thought. Take things a step further by filling half of that plate with veggies!

 

6. Turn off your screens before bed

The data is pouring in! Staring at our screens at night – whether they are phones, tablets, computers, or anything else – seriously disrupts sleep patterns. This means that because of the “blue light” emitted by our devices we are getting less sleep, the sleep we get is lower quality, and our health is taking a hit. Turn off your screens at least an hour (preferably two) before bed. Your tired brain and eyes will thank you!

 

7. Schedule a check-up with your doctor

I know, I know. It’s time consuming. It costs money. Maybe it’s even a little scary for you. But getting basic health checks at least once a year and talking to your doctor, particularly if you have any concerns, is one of the best things for your overall health. Blood pressure, weight, and heart rate can give clues to lots of issues that you may not notice in your day to day life. Do yourself a favor and make an appointment today.

 

8. Say “yes” to you

Health can often be addressed best from the inside out. Your mind is one of your most important assets, and if it becomes unwell, the rest of you is at risk. Don’t forget to take time out from the day-to-day and treat yourself. Take a bubble bath. Go for a bike ride. Hug someone you love. Do something you love. Take care of you.

 

Kayla Lilly is a photographer, writer, wife, and mama making a house a home in eastern Idaho. She met her mister while working at an amusement park and married him a year later after deciding there was no way to live without him. The amusement has continued as they’ve added three kids and a passel of pets to their lives while finishing college and starting a photography business. Drawing inspiration from the whirlwinds of marriage, parenthood, and the media, Kayla blogs at Utterly Inexperienced, and spends the rest of her time chasing chickens, organizing junk drawers, diapering toddlers, and photographing everyone willing to step in front of her lens.

Need more New Year’s Resolution Help:

Young woman running         The Secret to Achieving Your New Year's Resolutions at tipsaholic.com         Tipsaholic - 5 Healthy Food Blogs

Motivational Resources         Achieving your Resolutions       Healthy Food Blogs