Have you trained your hamstrings this week? They need just as much intensity and variety as your quads for balanced development and lower-body health and functionality. These 10 options will keep you equipped with options for years of leg days!
Exercising during winter can be a pain. Sometimes you just don’t feel like braving the cold to get to the gym. Other times, the snow can get so bad that the roads are in no condition for traveling. Regardless of your reason for passing up the fitness center, one thing’s for sure: You can’t forgo exercise.
According to recommendations by The Centers for Disease Control and Prevention, adults are supposed to spend at least 150 minutes a week performing moderate-intensity aerobic activity, while also dedicating at least two days to muscle strengthening exercises that focus on the legs, hips, back, abdomen, chest, shoulders and arms. By spreading your normal fitness regimen out among seven days, you can realize various health benefits, such as controlled weight, reduced risk of developing chronic conditions, a boosted immune system, enhanced mood and more.
But if you’re not willing to go to the gym as often during the winter, how can you ensure you’re spending enough time exercising this season? It’s simple! You don’t need a bunch of equipment to get a good workout. You can work your body in the comfort of your home! All you need is a little bit of space in your living room to get moving and a simple exercise regimen. Create a circuit out of the following moves to develop a 30-minute workout routine:
1. Jumping Jacks
A move you likely learned in elementary school gym class, jumping jacks make the perfect cardiovascular warm up move, working your calves, quads and shoulders all at once. Here’s a refresh: Start by standing tall with your feet together, bringing your hands to your sides. Quickly raise your arms above your head, simultaneously jumping your feet out to side. Reverse the movement, and repeat. Do as many jumping jacks as you can in 1 minute.
Lunges are a great way to challenge your leg muscles and improve your posture and balance. For the perfect form, keep your shoulders back and engage your core. Step forward with one leg, and lower your hips. Your knee should be bent at a 90-degree angle, bending forward until your thigh is parallel with the ground, and then move back to the starting position. Repeat the movement on the next leg. See how many lunges you can complete within a minute.
“Target your core muscles with the low-belly leg reach.”
3. Low-belly Leg Reach
To target your core muscles, try this exercise suggested by Health magazine. Lie down on your back with your hands behind your head, and lift your legs off the ground, bending your knees at a 90-degree angle. Lift your shoulders and perform a crunch, actively contracting your abs. Hold this position for 5 seconds. Exhale, extend your legs, reach for your toes and squeeze your abs for another 5 seconds. Repeat movement for 10 repetitions.
4. Tricep Dips
Are your arms in need of a transformation, but you’re lacking free weights at home? No worries. You can perform tricep dips without any exercise equipment. Just sit down on the floor, extending your legs in front of you. Reach your arms behind your back, placing your hands facing your body, with palms down on the ground. Use your arms to lift your behind off of the floor, bending and straightening your elbows 20 times. Rest for 1 minute, and then repeat for another 20 reps.
Try FIT 10
If you don’t have a lot of time to dedicate to fitness everyday but still want to put forth an effort, try FIT 10. This concentrated-yet-comprehensive workout helps you tone, sculpt and burn within 10 minutes. The program comes with an instructional DVD, padded waist belt, strong resistance bungee band, travel bag and a quick start guide. Claiming there’s no time to head to the gym is no longer your excuse for skipping your workout. FIT 10 is the answer!
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Growing up, I didn’t realize just how many things I could make from scratch. I grew up on bottled salad dressings and condensed soups. I’ll never forget the first time I read about making my own cream of mushroom soup. I was floored by how easy it was, and it really didn’t add a ton of time to what I was cooking.
Since that day, I’ve learned how to make a lot of pantry items from scratch and have thoroughly enjoyed the freedom of not relying heavily on canned items.
Yes, I said FREEDOM! I remember the feeling of defeat I used to have when I wanted to make a recipe but didn’t have the canned goods in my pantry. Since I’ve learned how to make things on my own, I just have to have a few basics stocked up, and the possibilities are endless.
If looking at this round-up overwhelms you, and you think, “There’s no way I can make all these things from scratch all the time!” — have no fear! I totally hear you!
Just start with one item and master making it. Use it in several different recipes, and before you know it, making it from scratch will become like second nature. Once you’ve got it down, move to another item and repeat the process. You’ve got this!
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The Sutter Home for Hope initiative began in 2001, when one of Sutter Home’s founding family members, Vera Trinchero Torres, was diagnosed with breast cancer. Sutter Home fans can help continue the fight against breast cancer by sending in their Sutter Home bottle capsules, corks and screwcaps via mail. Fans can also support the cause by sharing designated Facebook posts that will appear on Sutter Home’s Facebook page throughout September and the month of October, Breast Cancer Awareness Month. For each Facebook share and for every cork, capsule or screwcap received by mail, the winery will donate $1 to National Breast Cancer Foundation, up to $60,000. The program begins Sept. 1, 2019 and will run through the end of 2019.
“For all of us at Sutter Home, the fight against breast cancer is personal,” said Brie Wohld, vice president, marketing for Sutter Home. “We’ve been proud to partner with National Breast Cancer Foundation for the past six years because their values align with Sutter Home’s mission, which is twofold. First, we strive to provide financial support to the charities and non-profits that are working to make a difference in our communities nationwide. Second, it’s paramount that we promote positive messages of hope and support to let those affected by cancer know they are not alone. We’re delighted that our fans stand behind this partnership and the good we’ve set out to do, and know that 2019 will be another great year of giving with their support.”
Banded together to make a positive difference in the lives of families around the world, Sutter Home and National Breast Cancer Foundation are committed to Helping Women Now®. The National Cancer Institute predicts that an estimated 268,600* women will be diagnosed with breast cancer and more than 41,760* will die in the United States in 2019. With the help of Sutter Home’s fans, National Breast Cancer Foundation can inspire hope to those affected by breast cancer through early detection, education and support services.
“We are thankful for Sutter Home Family Vineyards’ commitment to our mission of Helping Women Now,” said Janelle Hail, founder & CEO of National Breast Cancer Foundation. “Sutter Home’s continued generosity will help us support women affected by breast cancer, so that no one faces this disease alone.”
Clink for pink with Sutter Home Family Vineyards Sept. 1 – Dec. 31 and learn all the ways Sutter Home’s little corks bring big hope, from our home to yours at www.sutterhome.com/sutter-home-for-hope/ and www.facebook.com/sutterhome.
About Sutter Home
When the Trinchero family bought the Sutter Home Winery in 1948, they had vision, passion and a keen insight into consumer tastes. In the early 1970s, Sutter Home revolutionized the way Americans enjoyed wine when it created the first-ever White Zinfandel, introducing a new, sweeter style of wine—along with several other crowd-pleasing varietals—at an affordable price. By the 1980s and 1990s, Sutter Home became a household name as the second largest independent, family-run winery in the United States. In 2005, the winery was the first to produce the groundbreaking single-serve, 187ml package in light-weight plastic bottles. Today, Sutter Home continues to reflect the evolution of its consumers, offering more than 20 different varietals – now including Rosé in limited-edition Sutter Home for Hope Pink Ribbon packaging. For more information visit www.SutterHome.com.
About National Breast Cancer Foundation, Inc.®
Recognized as one of the leading breast cancer organizations in the world, National Breast Cancer Foundation (NBCF) is Helping Women Now® by providing early detection, education and support services to those affected by breast cancer. A recipient of Charity Navigator’s highest 4-star rating for 14 years, NBCF provides support through their National Mammography Program, Beyond The Shock®, breast health education, and research programs. For more information, please visit www.nationalbreastcancer.org/.
*National Cancer Institute U.S. Female Breast Cancer Statistics: https://seer.cancer.gov/statfacts/html/breast.html
Support the Cause
Send Sutter Home corks, screwcaps and capsules in an envelope labeled SHFH19 to:
Inmar Rebate Center
PO Box 426008
Del Rio, TX 78842-6008
SOURCE Sutter Home Family Vineyards
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The Google Home speaker provides suggestions for those who are having trouble falling asleep.
If you’re having trouble sleeping, start with, “Hey, Google, I can’t sleep.” It’ll respond with a few options — nature sounds, ambient music or sleepy playlists to help you fall asleep. The one thing it doesn’t help with yet: nightmares.
Another option to help kids get ready for bed is asking Google to sing or play a lullaby. You’ll find classics like Twinkle, Twinkle Little Star, a German Cradle Song and Rock-a-bye Baby with a reworked (less violent) ending.
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When mother of two, Marlaine Witbooi realised that her eating was out of control, she did a total 360 and changed her life around for the better — without going to the gym. Armed with various exercise plans and the determination to get healthier, Marlaine lost 27 kilos and counting.
Occupation: Sales Administrator for an I.T Company
Age: 35 years
City: Cape Town
Weight before: 95kg
Weight after: 68kg
Time required to reach current weight: Oct 2016 — now
Secret weapon to your weight loss: Dedication and Commitment
“If I must be honest, I have had two weight loss journeys,” admits Marlaine. She says that she gained weight when she became comfortable in her relationship and then piled on more kilos after the birth of her first child. In 2013 she lost 13 kilos but when she stopped smoking, she gained back 7 of those kilos. Her weight stabilised for the next few years until she had her second child. “I had a plan to eat healthily and to exercise throughout my pregnancy, but my first trimester hit me really hard. I felt sick ALL the time and had no energy so I rested a lot and did no exercise. I then started craving all the things like potato chips and rolls and so on. I gained 15 kilos in my pregnancy and became so lazy,” she explains.
After the birth of her second daughter, Marlaine picked up another 5-6 kilos which put her at her heaviest of 95kg. “I binged on a lot of takeaways and I was crazy-obsessed with hot chips (with salt and vinegar). I would sometimes snack late at night [on hot chips] or other things even after dinner, just because I was ‘lis’ for something”. Adding to her love of carbs, Marlaine loved biscuits, chocolate and fizzy drinks. “I must admit that I developed this snacking problem after I stopped smoking in 2013. I kind of battled with it for some time because I felt the need to have something sweet in my mouth. I guess I replaced one crutch with another,” she adds.
READ MORE: “I Lost 38 Kilos When I Discovered My Passion For Running”
“I noticed it [her weight] the first time when I looked at my honeymoon photos and it was a picture of me from behind. I left me wanting to crawl into a hole and die. It was seeing this side of me that made me realise how much weight I had gained. I was shocked!” says Marlaine.
Marlaine says that she couldn’t accept that she let herself ‘go’. “I needed to love me and I knew that I couldn’t love this person I was. I felt pathetic in these moments and it pained me that my girls saw this too, so I needed to make that change, not only for me but for them and for my husband because this affected them too,” says Marlaine. She also found inspiration in her friend, Natasha, who was doing well in her own weight loss journey.
“She spoke to me and told me that I was pushing myself too hard and she was right. I was working so hard by doing crazy cardio training, my nutrition was definitely off-key and I wasn’t getting any rest which can be hard when you have a little one (plus I was still breastfeeding). So, I took a break over December 2017 and started on January 1st, 2018. For me, this was my real turning point in my journey. I found an eating plan that I decided to follow which helped a lot. I started incorporating much more weight training into my workouts and slowly but surely got into a proper routine”.
READ MORE: Your Weight Loss Struggles Might Be Genetic, According To Experts
Marlaine’s proper routine included following a 21-day meal plan that had her cutting out sugar and fizzy drinks. “I started to drink more water and upped my intake to 3 litres a day. Some days I get in between 2-3 litres, but never less. Meal prep became — and still is — a priority in my life and helped me stay on track. I have tried different diets or meal plans as I believe we need to find what works for us,” she explains. The different diets and meals plans included a colour portion container system, macro counting, timed nutrition and working with a coach. Marlaine says that all of these methods contributed to her weight loss and getting a better handle on her eating, with some doing better than others. She’s now in the process of trying intermittent fasting and keto to help with her gut issues and drop the last few kilos.
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There is no single way to lose weight. The reason people are successful at it, is because they dig, and search, and discover a way that WORKS FOR THEM, through patience, trial and error. . . This is almost 3 years between these two photos. I was at my heaviest of 95kgs in August 2016, the year I had Madison. Today, I am 70kgs… a 25kg loss in almost 3 years… . I have had my ups and downs, I have tried different things to lose the weight, sometimes I binged and climbed up the scale, but I persisted on, NEVER giving up. When you find the thing that works for YOU, stick to it… . . If I could do it, so can you… just have some patience and trust in the process 👍🏼 . . . #transformationtuesday #weightlossjourney #weightlossgoals #weightlossstory #musclegains #weightlosstransformation #healthyme #fitme #fitfam #goodforme #likeaboss #selflove #stayconsistent #macrolifestyle #fitspo #fitspiration #cleaneating #fatlossinspiration #lovetomove #myfitnessjourney #fitchick #iifym #yearofZEROexcuses #startswithme #livingyourbestlife #wlcommunity #2019 #whloves
With her first weight loss journey, Marlaine focused on cardio but this time around she made 80% of her workouts resistance training. She started training three days a week then slowly worked her way to six 30-60 minute sessions a week. “I usually have 1-2 days a week that are cardio-based and 4 days where weights, bands, loops and sliders are involved. I LOVE home workouts. It works for me because I haven’t got time to run around to gym. Getting up at 3:55 am each morning, getting dressed and starting my workout at 4:30 am is what works for me,” she says. Marlaine follows along with Beachbody on Demand, a network that hosts various workout programmes. Added to her daily workouts, Marlaine goes a host of physical activities with her family and is a regular at Women’s Health events.
READ MORE: 7 Types of Hunger That Can Sabotage Your Weight-Loss Goals
The first few months of her journey were frustrating as she wasn’t seeing results but she kept pushing and a few months later, the kilos started dropping. Within 2 and half years, she’s dropped 27 kilos, went from a size 18 to a size 10, and gained some serious muscle and confidence in the process.
“I am more confident and so much happier, which is great because I feel that I can be a great example for my girls. I now feel like ‘me’ and that is what counts the most. I do things and eat things that feel good to me,” she explains.
READ MORE: 3 Practical Habit Changes That’ll Help You Lose Weight
- Figure out your ‘why’: “There will be times where you fall off track and it’s this ‘why’ that would get you back into it. I know because it’s what helped me”.
- Go at your own pace: “It doesn’t help to try to be like the person next to you because we are all different. If you are trying to be like that person, you are only setting yourself up for failure because you will constantly be hard on yourself and you won’t notice what you have accomplished”.
- Take photos of your journey: “I stress on this because if it weren’t for my photos or videos, I would completely forget where I started. We get so caught up in the now that we forget and when we stop seeing results for a few weeks because maybe we have plateaued, these pictures and videos will remind you and keep you wanting to go for Gold”.
- Keep a journal: I believe in journaling, tracking my weights, how many calories I burnt, what I ate (even if its roughly documented) but also how I felt each day. Get yourself a really cute journal and maybe some gel pens to make it fun and colourful. It helps and its fun to read back on things. I wish I started my journal from day one.
READ MORE ON: Real Moms Real Women Success Stories Weight Loss Weight Loss Tips
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The country has been wracked by high profile mass shooting events before, but the series of three attacks in rapid succession this summer at a family festival in California, back to school shopping day at a Walmart in Texas, and popular nighttime social scene in Ohio has many Americans more on edge right now, mental health experts report.
Psychological effects of the shootings and aftermath
After the shootings themselves, ongoing coverage of these disparate scenes of violence leaves many feeling vulnerable in their daily lives. “While getting the news informs you, being overexposed to it can actually increase your stress,” cautions the American Psychological Association in its help center tip sheet.
“I am seeing clients and students struggling with a variety of emotions – anxiety, fear, worry, and despair,” shares Rev. Connie L. Habash, author of Awakening from Anxiety: A Spiritual Guide to Living a More Calm, Confident, and Courageous Life and a licensed marriage and family therapist in Menlo Park, California. “They feel deep compassion for the pain and loss of what the victims and their families might be going through, and they are also concerned for the safety their own children and loved ones,” she notes. Habash’s Silicon Valley practice is an hour’s drive from the first of the three shootings at the Gilroy Garlic Festival.
“To say that clients are stressed currently is an understatement,” says clinical psychologist and founder of the Scottsdale, Arizona-based Digital Citizen Academy, Dr. Lisa Strohman. “The timing of this happening right at the start of the school year has clients as young as 10 anxious about going back to school, as well as adults that are frequently at some of these locations,” she adds.
Dr. Cali Estes, a Miami-based clinical psychologist, works with both executives and young adults. “Both sets of clients are experiencing the exact same symptoms: Anxiety, trouble sleeping, heightened awareness, and outright fear that this type of event could happen to them or their families,” she observes, noting that the symptoms seem to be worse for 18 to 28-year-old clientele. “They are shutting down and fear leaving the house.”
Creating safe spaces at home crucial
That creates an even greater need for home spaces to be experienced as calming sanctuaries from a sometimes violent world, these mental health professionals agree. “I have suggested to my clients that they have a place where they can meditate, relax and decompress in their homes,” Estes shares. She has also suggested oil diffusers with lavender oil to calm, lavender pillow spray and lavender bath bombs to help them relax.
While lavender may strike you as new age pseudoscience, “There is growing evidence suggesting that lavender oil may be effective in treatment of neurological disorders. Several animal and human investigations suggest mood stabilizer, sedative and neuroprotective properties for lavender,” according to a study in the National Center For Biotechnology Information’s PubMed Central.
Strohman also advocates for using scents, including lavender. These can enhance mindfulness when enjoying peace and solitude, she points out. (The healing physical and emotional benefits of aromatherapy – the science of scent healing – date back to the beginning of recorded history.)
The Scottsdale psychologist, whose practice includes education and counseling on interacting with the digital world, recommends, “Trying to relax when stressed is much easier when we have a space in our homes that we have created to disconnect.” She suggests setting up a tech-free zone at home. It’s a must, Strohman says, “to allow people a break from the chronicity of bad news.”
“I suggest all my clients have a sacred space in the home for meditation, prayer, yoga, or simply a quiet, calm and somewhat private space to cultivate inner peace and safety,” shares Habash. She is also a believer in the power of the natural world to support healing, called ecotherapy or biophilia. “I recommend that my clients spend time in nature – whether simply in the front yard, sitting on a balcony at their apartment, or heading out on a trail. They can then bring something simple home from that place, such as a leaf, twig, or rock, to remind them of the serenity of being outdoors.”
Habash additionally suggests the power of fresh flowers to provide beauty at home, a houseplant to create serenity, or even a bowl of water to reflect peace and renewal for her clients, she says. “Placing simple things around the home to reconnect to a centered, calm place within is very helpful, so that in each room they have a touchstone to return them to ease.”
“If we have a place that reminds us to stop, breathe deeply, and take a few moments to return to the present moment, it can help shift us out of ruminating over fearful or worrisome events. When we’re calmer and more centered within, we’ll not only feel better in the midst of these challenging events, but we’ll be more effective in responding to them,” Habash concludes.
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We recently went to 5 days of camp as a family. One important thing that comes to my mind in preparing for camp is LICE. No matter how careful you are, there’s always a risk of one of your kids coming home with lice when you live in close proximity with others that may unknowingly have it.
If you’ve never dealt with lice, you are blessed indeed! It is quite the nightmare and not anything I would wish on anyone. You have to be diligent and thorough to get rid of it, but it can be treated naturally. No need to expose your family to hazardous chemicals!
One of these days I’d like to write a step-by-step guide on getting rid of lice naturally, but today I’m just sharing a simple lice spray to help prevent lice. Prevention is always best and will save you hours upon hours of not having to get rid of it.
We used this DIY lice spray on our bedding, pillows, brushes, and hair every day. This lice spray repels lice and makes the risk of contracting it a lot less. And since we’ve been back from camp for a few weeks now, we have shown no signs of the critters – thankfully! We certainly don’t get lice every year at camp, but only getting it once from camp is enough to put you on guard the rest of your life! 🙂
DIY Lice Prevention Spray
It’s very simple and quick to put together this spray. Just water, witch hazel, and a few drops of essential oils! Here’s the oils I use in this spray:
Tea tree essential oil – Tea tree oil is a huge star oil in this recipe! It is so good with repelling and even killing lice! (Buy tea tree essential oil here)
Lavender essential oil – Lavender oil is considered a natural insect repellant.  I happen to love the smell of this oil, but insects (including lice) do not! (Buy lavender essential oil here)
Rosemary essential oil – Rosemary essential oil is another oil that repels lice, and one that I conveniently have on hand. (Buy rosemary essential oil here)
Witch hazel – Witch hazel is a natural preservative
10 drops tea tree oil
7 drops lavender oil
7 drops rosemary oil
1 oz. water
1 oz. witch hazel
Mix all ingredients in a spray bottle and shake well before each use.
DIY Lice Spray
- 10 drops tea tree oil
- 7 drops lavender oil
- 7 drops rosemary oil
- 1 oz. water
- 1 oz. witch hazel
- Mix all ingredients into a spray bottle.
- Shake well before each use.
By Jill York
Jill’s Home Remedies https://jillshomeremedies.com/
1. Headlicecenter. “How Lavender Oil Can Help You Treat And Repel Head Lice.” Head Lice Center, 17 June 2018, headlicecenter.com/lavender-oil-for-lice/.
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A DROP-IN service for people who need support during a mental health crisis has a new home and new phone number.
From today (Friday), the Isle of Wight Mental Health Safe Haven, run by charity Two Saints, will be based at the Wellbeing Centre, 7 High Street, Newport.
Team leader Hannah Carson said: “We are excited about the move as our new home is in a more central location that will be easier for more people to access.
“We have worked hard to make this a welcoming and calm environment for anyone who comes in to see us — and most importantly provide a safe space where people can receive mental health support.
“Our location also makes it easier for us to work with other organisations and stakeholders so we can signpost and refer people on to the most appropriate service to help them.”
The safe haven is open from 5pm to 10pm, Monday to Friday, and 10am to 10pm on weekends and bank holidays, for adults aged 18 and over.
Hannah said: “Evenings and weekends can be the most difficult times for people dealing with a mental health crisis as a lot of services are closed.
“That’s why we offer our support during the evenings and weekends — we want to support people through a crisis so they can remain at home and reduce admissions to A&E.
“We offer people one-to-one help and work with them to provide tailored support.”
The service’s new number is 520168.
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