No Equipment, No Excuses: Workouts You Can Do With No Equipment
I get asked constantly what people can do if they can’t afford a gym membership and have no workout equipment. Holy guacamole, there are loads of things you can do because ANYTHING that gets your heart rate up is cardio and ANYTHING that puts you in muscular failure is strength training! So here’s a list of basically every physical activity I could think of! Enjoy!
- Push Ups
- Roller Blading
- Roller Skating
- Hula Hoop
- Jump Rope
- Workout DVDs
- Workout Youtube Videos (blogilates, tara stiles, toneitupcom)
- Capture the Flag
- Dance video games
- Wii Fit
- Jumping jacks
- Playing with your dog
- Wall Sits
- Calf Raises
- Ultimate Frisbee
- Rock Climbing
- Ice Skating
- Paint ball
- Ping Pong
- Pole Dancing
- Running up and down stairs
- Kick boxing
- Digging holes
- Beating up your little brother
- Wresting a sibling for the last toaster strudel
- Jumping on a trampoline
- Shake Weight
- Make out with someone
- Playing with your cats
- Body weight exercises
I lost my first 6lbs through nothing but roller blading around my neighborhood with my mom and my dog and had so much fun doing it.
So please, no more excuses.
My six “secrets” to weight loss and health!
so rambly sorry!
I’ve found that whenever I’m dressed in something I feel good in, I don’t feel the need to snack as much. Tonight after my shower I put on a pair of comfy, baggy lounge pants that my boyfriend loves my butt in as well as tight tank top. For some reason this simple ensemble makes me feel slightly sexy, like bedtime sexy. I noticed tonight that I had my small, after dinner smoothie and a mug of tea and I haven’t really been focusing on wanting to eat as much because I feel cute in what I’m wearing, and I don’t want to ruin that by overeating and feeling gross and down about myself. Whereas the last few nights when I’ve worn sweats and a t shirt to bed I’ve eaten uncontrollably.
Give it a try. Next time you’re hanging around doing homework put on something cute, sexy, or heck, even just a bikini if you dare. Drink some tea or water and see if it makes you not want to mindlessly snack.
So I took a trip to Trader Joe’s a little bit ago and I am in HEAVEN! I got some truly awesome things, and if you like pumpkin then you need to get your butt there now (or any other store that sells some of these things)!
Brussels sprout stalk
So you like brussels sprouts but you don’t like paying $3 for a tiny bag. Get a stalk! A stalk of brussels is only $3 and after removing them from the stalk I filled over two tupperware containers!
Country Pumpkin Spice Granola
Oh my gosh. I don’t even want to put this in anything, I just want it as a snack. It is SO DELICIOUS! I wasn’t going to buy it but a guy working there said he puts it in his blueberry yogurt and that it’s to die for. Uh, he was right. I’m so excited to add this to my morning greek yogurt tomorrow! My roomie also bought a pumpkin spice chai latte powder mix that smells SO good, and there were TONS of other seasonal, pumpkin goodness there!
Sugar Snap Peas + Garlic Hummus
Currently snacking on this delicious, healthy combo right now and I’m in heaven. The crunchy, sweet snap peas mixed with the luscious, garlicy hummus is such a yummy and healthy snack!
Everyone remain calm and try not to trample each other rushing into the store. I was sad that there were only two, sad, lonely, bruised ones left, but now that I know they’re back in stores, I’m going to keep my eye out! They are the BEST, sweetest, most delicious apples you will ever eat!
Dark Chocolate Coconut Caramel Bar
Okay I caved. Dark chocolate, coconut, and caramel are probably my favorite sweet things. I saw this luxurious bar for only $1.99 and couldn’t resist. It’s only 55 calories and 2.75 grams of sugar in one square (comes with 8). As soon as I got in the door I tried one and ooohhhh myyyy laaawdddd is it DELICIOUS! Totally worth every calorie. I can’t wait to enjoy a square with my coffee each day.
- a HUUUUGE watermelon
- a huge bag of peanuts
- a small bag of red licorice bites
- 7 peaches
- a bag of grapes
- 3 huge mangos
- an avocado
- a huge bag of italian prunes
- 6 artichoke
- a bag of beet chips
- a bag of red potatoes
- a little bag of chocolate covered raisins (for my sister-in-law)
- a bag of cilantro
- a head of cauliflower
- 2 heads of garlic
- 5 scallions
- a giant bag of carrots
- 2 giant red onions
- a huge bag of snow peas
- 2 giant zucchinis
- a giant bag of walnuts
- a bag of peanuts
- 2 boxes of dirty rice
- 3 ears of corn
All for a total of $68.46.
All of this is locally grown, fresh, and always delicious.
“It’s too expensive to eat healthy” my ass.
- Wear spandex shorts under your regular running shorts so you don’t chafe
- Cotton socks will only lead to blisters; invest in socks designed for running.
- Join your local running club—check with your local running store fitness center and/or recreation department to find one
- Find a committed running partner. It is much harder to skip a run when you have someone else depending on you
- Remember that- It gets easier.
- Accept and appreciate the fact that not every single run can be a good one
- Do not compare yourself to others. Run within yourself and for yourself first.
- Even a bad run is better then no run at all
- If you normally run with music try skipping it and listening to your feet to hear your pace and your gait
- Don’t be discouraged if you don’t experience weight loss immediately
- Start a running blog, to see your progress and set goals
- Hydrate. Make it a habit to drink water throughout the day
- On long runs eat something every hour—whether you feel like it or not
- During longer runs if you don’t like to carry water take some cash in your pocket pouch or a shoe wallet. Run a route where there’s a corner store that you can use as a pit stop to pick up your water and maybe use the bathroom
- To aid recovery the most crucial time to eat and drink is in the hour immediately after you run
- Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing
- Do not increase your mileage more than 10 percent per week
- If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day
- Do not run two hard days back-to-back
- Ice aches and pains immediately
- Pay attention to your form. Try to run lightly to minimize impact that could lead to injury
- When running don’t forget the bug spray, sunscreen and a hat- BIG TIME!
- Neosporin (or another antibiotic cream) is good for chafed areas
- Make sure you cut your toenails short enough so they don’t jam into your Shoes
- Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees
- Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes
- Do not ice for more than 20 minutes at a time
- For beginners, set mini goals to keep you motivated. (Can be minutes [run 5, walk 10], run between street lights then walk between street lights, run till the next bus stop, until you pass a car on the street)
- Do not use the hot tub after a race. It will increase inflammation and hinder healing
- Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music
- Run facing traffic.
- Never assume a car sees you
- Doubleknot your shoe laces so they will not come undone when you run\
- If you listen to music, put earbuds in the go inside your ear, if you are usuing the ones that sit in your ear, it will fall out
- Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs
- At first keep your runs short and slow to avoid injury and soreness so you do not quit.
- If you are breathing too hard slow down or walk a bit until you feel comfortable again
- Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
- Set realistic short term and long term goals
- Remember Soreness one to two days after a run is normal (delayed onset muscle soreness).
- There’s no shame in walking
- Four laps around the local the high school track equals one mile
- Vary your training routes. This will prevent boredom and prevent your body from getting acclimated
- Push through rough spots by focusing on the sounds of your breath and feet touching the ground
- Do abdominal breathing to get rid of side cramps
- Run on trails if at all possible. It will be easier on your body and you’ll love it
- Dress as if it is 10 degrees warmer than the temperature on the thermometer
- Run early in the morning or later in evening to avoid mid-day heat
- To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck
- In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears
These are SO helpful! I’ve finally started running and these tips will help me and get me more motivated! (:
Cucumber cups! You can fill them with tuna or chicken salad! Any other ideas?
i’ve been meaning to make these! i think they’d be a great summer snack! maybe with some greek yoghurt, fresh diced tomato and coriander? thai chicken salad? chickpeas with olive oil, lemon and parsley? who knows :D
(Source: , via eatforhealth)
Why is peanut butter so addicting!?
- Your body craves HEALTHY fats.
- When you are dieting peanut butter contains nutrients your body is in need of.
- Healthy amount of protein for a fast snack!
yeah suckas! omnomnom
Guys I’ve been drinking lemon water all day I’m hooked.
It gives me such a boost, tastes good so I drink more, and it’s supposed to be really good for your digestive system!
HERE is a whole list of amazing benefits of lemon water!
Okay so I drank some lemon water this morning and honestly I’m kind of surprised. I didn’t expect it to do anything but it definitely did. As soon as I started drinking it I felt much more awake and ready to get going. My stomach also started grumbling afterwards so I guess it really is good for your digestive system! I can’t believe I didn’t have any coffee and I have so much energy right now!
I really like this because I feel the same way. Coming from an Italian family we’re always forcing people to eat, making food that’s to die for, and always wanting seconds. I almost never, ever leave even a scrap on my plate.
At home I try to give myself proper portions anyways, so what I’ll do is when I’m home I’ll just stop when I’m perfectly content (and my water glass is empty) and if we go out I’ll leave food on the plate.
HOW TO TAKE CARE OF YOURSELF DURING A BAD BODY IMAGE DAY:
1. Recognize that fat isn’t a feeling.
There are always underlying emotions that we attach to feeling fat. When the “I feel fat” thoughts start up, try to identify what you’re feeling underneath the body dissatisfaction. Are you feeling lonely? Anxious? Invisible? Scared? Ashamed? Inadequate? Whatever the feelings are recognize that they are separate from your body.
2. Treat yourself as you would a friend.
Because it’s difficult to be kind to ourselves in the moment when the body hating thoughts take over, try responding to your thoughts as if you were supporting a friend. What would you say to someone you loved who was battling your same struggle with body image?
You wouldn’t tell them to not eat for the day in order to compensate for what they ate the previous night. You wouldn’t tell them to punish themselves for their body size through over-exercise, self-harm, or abusive eating habits. You wouldn’t tell them they were worthless or unloveable because of their weight. So why do you tell yourself these things? Break the cycle and start treating yourself like a friend—you deserve that kindness and love from everyone, especially yourself.
3. Recognize that you are so much more than the size of your body.
What you look like does not define you. It doesn’t discount your worth as a human being. You are so much more than a number on the scale. As a living, breathing, feeling human being you have inherent value. You are special and important and loved. You exist and therefore you matter.
Your appearance is such a small part of who you are, and it certainly doesn’t warrant enough power to discount the person you are inside. You aren’t your body or your weight—you are your goals and dreams and passions and values. You are your strengths and talents and insight. You are a soul and a spirit and a force of nature. Your body does not define you.
4. Shift your focus from the external to the internal.
Make a list of all the people you look up to and are inspired by—not because of their weight or appearance, but because of who they are and what they do. Write out all the qualities they have that make you appreciate and value them.
Use the list as a reminder that it’s the internal things—our dreams and passions and goals and morals and insight and character—that truly define who we are and draw people to us; not how we look.
You are no exception to this. Try making your own list of things you like about yourself that have nothing to do with appearance or body size. If you have a difficult time creating one, ask some friends and family to help you.
5. Think about what you want to be remembered for after you die.
I don’t want people to remember me for what I looked like, what size jeans I wore, or what I weighed. I want to be remembered for the person I am. I want to be remembered as someone who brought about positive change in the world. I want to be remembered as loving friend, partner, and family member. I want to be remembered for my passions and my creativity and my strength. I want to be remembered as someone who made a difference. What do you want your legacy to be? Chances are, it doesn’t have to do with weight.
6. Instead of focusing on the size of your body, start focusing on what your body allows you to do.
The human body is an incredible force. When we get caught up in the number on the scale and size of clothes however, we forget just how lucky we are to have a fully functioning vehicle to engage in life with. So stop hating your body for the way it looks and start acknowledging and appreciating your body for all that it allows you to do.
Make a list of each activity and feat your body helps you to partake in and accomplish. If you want to be even more specific, list out each body part and describe all the things you wouldn’t be able to do without it. Your body is strong, powerful, and beautiful, regardless of it’s size. Choose to treat it with love, compassion, and gratitude instead of hate and judgement.
7. Challenge your negative thoughts.
You may not be able to change the way you feel about your body today, tomorrow, or a month from now, but you can begin the process by challenging the thoughts in the moment. Write out a dialogue between your negative voice and a healthy voice. If you have a hard time coming up with positive counters to the negative thoughts, pretend that you are speaking positively about a friend or loved one.
Even if you don’t believe the things you say to counter the voice, it’s still important to speak out against it, because each time you argue with the thoughts, you are taking away some of their power and reclaiming your own. The more you challenge the thoughts, the less you will believe them. The more you argue back, the easier fighting the voice will become.
9. Allow yourself to feel your feelings.
There is a lot of built up energy and emotion underlying the way we feel about our bodies. Holding in how we feel or engaging in behaviors to numb out may make us feel better in the moment, but in the long run, it doesn’t remedy the pain we feel. It doesn’t make us feel better and it keeps us stuck.
Releasing the energy and painful emotions underlying our body shame requires us to feel our feelings. Whether that means throwing a tantrum on the floor, venting to a friend on the phone, punching a pillow, screaming in your car, or crying in bed, you need to allow yourself to feel your feelings. Let go of the judgement you have about what you feel and recognize that you are feeling these things for a reason. Give yourself permission to release your emotions and let everything out.
10. Do self care.
When you’re struggling with body image, distract yourself with healthy coping mechanisms. Take a bubble bath, get a message, ask for a back scratch, cuddle with a pet, make plans with a supportive friend, watch your favorite movie, get a manicure, listening to calming music, do deep breathing—whatever it is, make sure it’s something self-soothing and helps you get out of your head.
11. Be kind with yourself.
You may not be able to control the way you feel about your body, but you can control what you do in response to how you feel.
Instead of beating yourself up, you can choose to treat yourself with compassion. Instead of engaging in unhealthy and abusive behaviors, you can choose to do self-care. Instead of treating your body as an enemy, you can choose to treat it as a friend. Instead of isolating yourself, you can choose to reach out for support and surround yourself with positive people who make you feel loved and accepted. Instead of agreeing with the negative thoughts, you can choose to challenge them.
***You have more power than you think—don’t let the way you feel about your body keep you from living.
Coping with bad body image days may not be easy, but it is possible.
Don’t give up.
You aren’t alone.
Things can and will get better.
So I’m watching TV and a General Mills commercial comes on asking why cereals don’t have whole grains as the first ingredient. This got my attention.
The commercial then went on to show the label, instantly circling the first ingredient in red, then speeding off to another shot. Not so fast, General Mills! I went back and paused on what GM thought they could hide.
Look at the second ingredient… and the third… and the fourth… and the fifth… That’s all sugar.
Dear General Mills, stop portraying yourself as a nutritious breakfast. Oats and four different kinds of sugar aren’t nutritious.
Another reason to make chocolate your go-to indulgence: Researchers at the University of San Diego have found that a regular chocolate habit may help control your weight. Of 975 participants who ate chocolate an average of twice per week, those who ate chocolate more often had a lower body mass index. Chocolate’s potent antioxidants, say researchers, may help regulate blood pressure, cholesterol, and insulin levels, ultimately helping limit the accumulation of fat.
(source: Yoga Journal)
Try sticking to fair-trade dark chocolate :)