Got 10 Minutes? POPSUGAR Fitness has you covered!

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Are your days crazy busy? Yeah, mine too! When life is hectic it can be hard to set aside time for fitness…am I right? The problem is, skipping a workout because you don’t think you have the time can VERY easily turn into two, three, and then before you know it you are totally off track and starting all over! How do we balance a hectic life with a fit life? POPSUGAR fitness might be exactly what you are looking for! POPSUGAR has TONS of easy to follow workouts ranging between 10 – 40 minutes {some are shorter, some are longer} I first discovered POPSUGAR when I stumbled across this awesome Arm workout!

Needless to say I have been pretty much hooked on their workout videos ever since! We all have 10 minutes, it might be before the kids are up, while little ones are napping or when the kiddos are snug in bed! Check out these awesome 10 minute workouts and get hooked too!!

10-Minute Body Toning Workout

10 Minute Tabata Tone Everything Workout

10 Minute Abs

Ultimate Inner Thigh Workout

10 Minute Arms and Shoulders

Rock your Bikini Bottoms

10 Minute Lazy Girl Workout!

Find more awesome workout videos from POPSUGAR Fitness!

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**I am NOT affiliated with POPSUGAR and I was NOT compensated for this post. This is based upon my personal thoughts and opinions

8 Motivating Tips for Wight Loss!

1.) Get a Workout Buddy and Share Your Goals

Losing weight doesn’t have to be something you do all by yourself. Having a workout buddy who shares similar goals to you can be the motivation you need to help you stay on track…this can be your hubby, best friend or maybe even your mom! Having a workout buddy means you can exercise together, keep each other accountable and celebrate all your conquered goals along the way!!

2.) Make Weight-Loss Jars

Sometimes actually visualizing the pounds lost can be some serious motivation!! I started doing weight-loss jars this summer! It is SO encouraging when you lose weight and you get to take “1 pound” out of the “pounds to lose” jar and put it in “the pounds Lost” jar! It is such an amazing feeling! wlj Putting together weight-loss jars is really easy! All you need is 2 glass jars and some beads or rocks {I used canning jars and oval glass gems - one for each pound you want to lose!}

3.) Put Workout Clothes on Your Night Stand

Waking up and seeing your workout clothes including your workout shoes right next your bed can be very motivating. Even if you’re not exercising as soon as you wake up by putting on your workout clothes you’re ready to go when the time comes! No excuses!!

4.) Leave your Workout Gear out and in Sight

go We all have days when it’s really difficult to get motivated. Let’s face it we all have those days when we’re just lazy. By leaving out your yoga mat, your weights, your running shoes or even a fitness magazine turn to a great circuit or print out of your favorite workout you are reminded of what you’re working towards! Instant motivation!!

DRESS5.) Buy a Size Smaller

Want to kick motivation up a notch? Consider buying the cute date-night dress or a pair of skinny jeans or even a super cute T-shirt in a smaller size than you currently wear! Once you get home, hang it up in a place that you’ll see every day! By doing this you will be reminded of what you are working towards and think twice about skipping workouts!! {don’t forget to set a goal for when you want to fit it!}

6.) Make and Share a Food Journal

Keeping a food journal can be great motivation! It’s really easy to do! All you need is the printable below {or a spiral notebook and a pen} Ready, set, go! Every day write down everything you eat and drink…even water intake! Kick it up a notch and each day either email it to a friend or share with your husband, this way it will make your food journal not only be a great weight-loss strategy but also you will be held accountable for your food choices! FWJ

DOWNLOAD NOW!!!

{After to download and save print out each week or all for the month!}

7.) Leave yourself Encouraging Notes and Reminders

dilis Visual reminders are great motivators! This can be done in multiple different ways, put sticky notes on your bathroom mirror with encouraging notes like “you CAN do it” or maybe a note with the weight you are working towards! You can even add a sticky note to your scale with an encouraging message. Personally my favorite visual motivations are the daily reminder pop ups I get on my phone!! If you haven’t the most and you have an iPhone it’s really easy to do! Hold down the home button on your cell phone until you hear the double beep and {you’ll see a sound wave line} for example you could say “remind me Monday through Friday  to run 2 miles” let go of the button! Siri will show you a preview of you reminder {make sure it shows that it will be “daily”} Easy Peasy!!

8.) Reward Yourself!

Don’t forget to reward yourself throughout your weight loss! Having rewards to go with your goals will be extra motivating! This can be a short-term reoccurring goal of a pedicure or a new hair color for every 5 pounds lost. It can be a longer term reward like a new pair of jeans when you lose 15 pounds! Or a BIG reward like, a weekend getaway with your spouse after losing 30 pounds! One of my favorite rewards is new workout clothes or running shoes! I know it doesn’t seem very exciting but there is nothing like getting a new Yoga pants a size or two smaller to motivate you! No matter what your goal is, rewarding yourself every step of the will continue to motivate you! Be sure that you set little goals with rewards along the way! {everyone has different goals and different amounts of weight they want to lose…you also know your own body so set goals accordingly!   Do you have any tips you want to add to the list? Comment and let me know your favorites!!!   sigg1 copy

Drop it like its Squat! 30 Day Squat Challenge!

On of my favorite workouts is doing Squats! I don’t know why…maybe it’s because I KNOW that they are really doing something…you know that ‘hurts so good’ feeling!

30 Day Squat Challenge!

{30 day squat challenge is based on the basic body weight squat}

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Click for FREE printable!

{hint: Laminate printable, using a wet erase marker mark off each completed day! Once you have completed at 30 days simple wipe and start again when you want!}

I want to take this moment to encourage you! It IS OK if you can’t drop your squat as deep as the images below! Go as low as you can, don’t push you self…YOU WILL GET THERE! Even with horrible knees!!

Want more?!?!? Here are 8 awesome squats you’ll want to add to your daily routine!

#1 Body Weight Squat

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Stand as tall as you can with your feet spread shoulder-width apart.

(A) Lower your body as far as you can by pushing your hips back and bending your knees.

Pause, then slowly push yourself back to the starting position. (B)

#2 Body Weight Jump Squat

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Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body.

(A) Dip your knees in preparation to leap. 

(B) Explosively jump as high as you can.

When you land, immediately squat down and jump again. (C)

#3 Pistol Squat

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Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor.

Raise your right leg off the floor, and hold it there. (A) Push your hips back and lower your body as far as you can.

Pause, then push your body back to the starting position. (B)

#4 Wide Stance Barbell Squat

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Hold the bar across your upper back with an overhand grip. (A)

Perform a squat with your feet set at twice shoulder width. (B)

#5 Barbell Stiff Squat

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Hold the bar across your upper back with an overhand grip.

Before you squat, raise your heels as high as you can (A) and hold them that way for the entire lift. (B)

#6 Braced Squat

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Hold a weight plate in front of your chest with both hands, your arms completely straight. (A)

Perform a squat while holding the weight in place. (B)

#7 Dumbbell Split Squat

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Hold a pair of dumbbells at arm’s length next to your sides, your palms facing each other.

Stand in a staggered stance, your left foot in front of your right.

(A) Slowly lower your body as far as you can. Pause, then push yourself back up to the starting position as quickly as you can.

(B) Switch legs and repeat.

#8 Goblet Squat

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Hold a dumbbell vertically next to your chest, with both hands cupping the dumbbell head. (Imagine that it’s a heavy goblet.)

(A) Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees.

(B) Pause, then push yourself back to the starting position.

Thank you to Women’s Health Magazine for this great workout! If you aren’t familiar with this magazine you NEED to check it out!

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Don’t EVER leave home without your Lavender essential oil!

3575I absolutely LOVE Lavender for so many different reasons! After this week Lavender will now and forever more be my go to first aid oil!

This past weekend my family and I spent our weekend like any other summer weekend…at the lake {My mom lives on a local lake}

We arrived at the beach and unloaded our umbrella, chairs, blanket and towels. The kids were very excited to start swimming and immediately jumped in! My ears were filled with the sweet sounds of  “mommy look at me” & “mommy I’m going under water!” Then those sweet voices were broken by Simon’s {he twin} blood curdling scream of pain! “My toe! it HURTS!” was all we could make out! I grabbed him up out of the foot of water he was standing in and we stunned and horrified at his food gushing blood! He toe was cut opened…and DEEP…there was too much blood to see if it went to the bone! We quickly wrapped and applied pressure while my husband ran to get our medical kit. As he ran past a family near by the woman hurried to her car with him…turns out she was an RN!!! What were the chances! They both arrived back to Simon and me and we accessed his toe…it was bad…After cleaning his wound and adding 2 drops of {neat} lavender we wrapped it tightly to stop the bleeding, and headed home…fully expecting that we would be heading to urgent care for stitches.

toeHere are some pictures of the progression of Simons toe. {* please note that I made the decision not to post the picture of his toe right after it happened it is very gory}

When we arrived home Simon was in a really good mood, which made the redressing of his wound very easy {he was nervous he was going to see blood :( } my husband and I were both jaw dropped stunned at what we saw under the original gauze… Not only had the horrible profuse bleeding stopped but the wound was almost totally sealed up!!!! What in the world? How did this happen? My husband and I both looked each other and smiled at the same time said “lavender” Being married to the most accident prone man I know, we knew that this was not “normal”!! Wounds like that DON’T look like this within an hour! But, heck we were happy! I honestly think if we would’ve taken him to the urgent care they would’ve looked at us like we were the biggest freaks and not believed that the wound had been so deep and so gaping!

So why did the lavender work? Well, it’s because lavender is a natural antiseptic! In the past we would use antibacterial ointment or something of that nature. I have two little boys, an accident prone little girl and I’m married to an extremely accident prone man! I have seen my fair share of cuts, scrapes, gaping wounds and I’ve got to tell you, I have never in the past 15 years used anything that has stopped the bleeding and “healed” as quickly and painlessly as the Lavender oil did! I know this from experience in gaping wounds, when our oldest was about 11 months old when he fell and he cut his head open, it was a nasty gaping wound! It took it weeks to heal even with stitches. The wound that Simon got on his toe was WAY worse than our eldest head!

Oh, and by the way what cut his toe was a horrible giant jagged rock that somebody had thrown in the shallow swimming area. When I found it I actually thought it was a broken wine bottle that somebody had stuck down in the sand because it was so sharp!

So the moral of my story? Like I said before, don’t ever leave home without your lavender essential oil, you never know what could happen and when you’re going to need it!

And… Please check the swimming area before you send your kids into a lake! I never would’ve expected this rock to do such horrible amount of damage!

Do you  love your Lavender?

**Disclaimer: These statements have not been evaluated by the FDA. I’m just a mama sharing our family’s experiences this information is based upon my personal research and use of Young Living Essential Oils. I am not a doctor. Products and techniques mentioned are not intended to diagnose, treat, cure or prevent any disease. My recommendations are based on the pure therapeutic quality of Young Living Essential Oils only.  Other oils may not be 100% pure or safe to use in this way.

Are you interested in becoming a Wholesale Member {a Young Living Membership gets you 24% off retail!} Simply Click “Ready to Get Oily” for a step by step guide to become a Young Living Member!

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Not quite ready? To learn more about Young Living Essential Oils HEREAlso check out the Oil Droppin Mama section here at The Life in Bloom!  Please don’t hesitate with any questions!

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My Favorite “Quickie” Workout!

Got an extra 10-15 minutes and a wall? Fill that time with this workout! Psst…its great for any fitness level! Who doesn’t want to tone their Belly, Thighs and Butt?

Why do I love this workout so much?

It has 3 different levels {easy, regular and hard} You don’t need any equipment…well, except a wall! It targets deep muscles but is quick! Ummm you do it barefoot!! Enough said :)

You’ll notice that it recommends doing it 4-5 times a week and two sets each time you do it. This is a recommendation and feel free to do it more or less…you know your body and your fitness level. ALWAYS do what you are comfortable with!

I do this workout {2 sets of each move} 2 times a day in the morning and the late afternoon most days. {This workout is part of my 4 week weight loss plan and after 7 days I am down 4.5 pounds!}

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Get the Printable

Thank you Prevention for the great printable! For more great workouts and tips visit their site!

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Yoga for Better Sleep!

Are you having trouble falling asleep at night? Did you know that Yoga before bed can fight against insomnia?!  When you calm down your body and your mind before bed, you’re putting yourself in a better position for deeper more restful sleep!
Ready to get to bed? Try 6 of my favorite yoga poses before bed to help you unwind and decompress from your day!

 

1. Child’s Pose

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  • Kneel on your mat with your knees hips-width distance apart and your big toes touching behind you. Take a deep breath in and, as you exhale, lay your torso over your thighs. Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
  • Rest your arms beside your legs, with palms facing up, or try extending your arms out in front of you.
  • Stay in this position for 10 breaths.

2. Bridge Pose

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  • lie flat on your back with your arms along the sides of your body, with your palms facing down. Bend your knees, placing your heels as close as you can to your bum.
  • With your palms and feet pressing firmly into the ground, lift your hips up. Keep your palms on the mat or clasp your hands together below your pelvis, extending through your arms. Or you can also bend your elbows and rest your hands on your lower back. If your feet are close enough, you can also hold your ankles.
  • Stay in this position for 10 breaths, try lifting your hips as high as you can.

 

3. Standing Forward Bend

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  • Stand at the top of your mat in Mountain Pose at the front of your mat. Inhale and reach your arms straight above you.
  • As you exhale, engage your abs and fold forward with a straight back. Tuck your chin in toward your chest, relax your shoulders, and extend the crown of the head toward the floor to create a long spine. Shift your weight forward onto your toes, straightening the legs as much as possible. Place your hands on the ground, fingertips lining up with the toes.
  • Stay in this position for 10 breaths.

 

4. Butterfly Pose

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  • sit on the floor, bend both knees, and bring your feet together. Using your hands, open your feet up like a book, pressing your knees toward the floor with your elbows. If you want more of a stretch, extend your arms out in front of you.
  • Stay in this position for 10 breaths.

 

5. Legs Up the Wall

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  • Sit down as close as you can to the wall, next to the blanket. Lie down on your back, place your feet on the wall with your knees bent, and scoot your body over so that your bottom and lower back are on the blanket.
  • Sit with your bottom touching the wall, and then place your feet straight up, resting your heels on the wall. You can keep your arms by your sides, or by your head (this position will stretch your shoulders).
  • Close you eyes and allow your entire body to relax, feeling gravity pulling you down as the wall and blanket support you.
  • Hold for 30 seconds

6. Savasana {aka Corpse Pose}

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  • Lie on your back and close your eyes. In order to relax and open your body fully, extend your arms a few inches away from the body, with the palms facing up. Put about 15 to 20 inches between your heels, allowing your feet to fall open with the toes pointing out. Actively shrug your shoulder blades down toward your hips. Lengthen through the spine as much as possible, relaxing your lower back toward the floor.
  • After you’ve found a comfortable position, stay here for as long as you want, around 10 minutes or more, if you can. If you are short on time, remain in Savasana at least until your heart rate slows down and your breath returns to its natural, soothing rhythm.

*Repeat 1-5 as many times as you want, then end with Savasana

Sweet Dreams!

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I think there’s something in this water…

Spiked

 

Happy Friday and Happy Independence Day! I hope everyone has a ton of fun plans to celebrate today! I know we do :)

Before we all head off to do our fun Fourth of July activities, I wanted to share with you a fun way to use your Citrus Essential Oils!

3074In our house were all about hydration, especially in the summertime! Usually we feel like we’re the weird family with the weird kids…when we go over somebody’s house for dinner or a birthday party our kids are the ones who ask for ice water. They would pick water over any beverage, any day, any season! My husband and I love this. Here’s the thing though, I know a lot of people who don’t like water. This is a totally new concept to me because I love water SO much! By simply adding Young Living essential oils to you water, that dislike for the taste of water will disappear!

I’m sure this will shock all of you but our family loves adding Young Living Essential Oils to our water! You just won’t believe how delicious it is! {*When ingesting essential oils it is very important that you use “100% therapeutic grade essential oils” for that reason this recommendation ONLY pertains to Young Living Essential Oils}

Our favorite oils to “Spike” our water with

  • Grapefruit
  • Lime
  • Lemon
  • Orange
  • Tangerine
  • Citrus fresh
  • {Peppermint} although not a citrus it is unbelievably refreshing

How to “Spike” a glass of water? It’s easy! Just add a few drops of the Citrus oil of your choice to a glass of water! *remember when it comes to essential oils a little goes a long way! If you want a little bit of a stronger taste add a drop more! The amount you add with probably differ from your spouse or friends because we all have different tastes. For example I like to add 4 drops of Grapefruit essential oil to my water, my hubby prefers 1-2. I would highly recommend starting with 2 drops then going from there! {Tip: If you add too much citrus oil and the taste is too strong fear not…simply transfer to a larger glass and add some more water!}

*Do you struggle with anxiety issues, tummy/intestinal issues or fluid retention? If so adding Young Living Essential Oils to your water may really help you out! I DO suffer from some of these issues and I can tell you firsthand simply drinking a few drops of citrus to my water has changed my system so much!
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Here’s a few things that you need to know about “spiking” your water with the citrus oils from Young Living!

First things first. Like I mentioned above, when ingesting essential oils it is very important that you use “100% therapeutic grade essential oils” for that reason this recommendation ONLY pertains to Young Living Essential Oils. Please DO NOT take a chance.

Next, I’ve heard a lot of people really freak out when they hear you need to always be sure to drink your citrus oils from a glass {not plastic or styrofoam} Their first remark very often is “oh my gosh if it’s going to deteriorate a plastic or styrofoam cup won’t it do that to my insides?!” Rest assured it will not! Our bodies all have petro-chemicals and actually the citrus oils help our bodies detox and flush chemicals.

Always drink from a glass when using citrus oils. This can either be a glass such as a mason jar, a glass tumbler or a glass water bottle.  Did you know that you can even get stainless steel straws?  You can find some of my favorites HERE. Do to the fact that the oils can breakdown plastics and other synthetic materials, it’s always best to use glass or stainless steel.

Citrus oils are just all-around amazing!  I love drinking them because they taste good! They also have a lot of really cool benefits such as

  • Detoxing your body
  • Boosting your immune system
  • Dissolving fat

Win win right?!

Citrus oils are very inexpensive. You only need to add a few drops in a glass of water to get a yummy citrus flavor. Of course you can add more if you would like a stronger taste. {If you would like more information about ordering Young Living Essential Oils, follow the links at the end of this post!}3560

Young Living Citrus Essential oil come from the rinds. This means that they are not acidic and you don’t have to worry about these oils hurting the enamel on your teeth!!

Here’s a few fun tips,
Don’t feel like you only have to use one oil! I LOVE Grapefruit and Lime…unbelievably delicious! My husband loves Orange and Lime & Lemon and Orange! My kids all love Lemon and Lime! The combinations are truly endless! Don’t be shy, make up your own delicious citrus drink! Oh and Peppermint and Lemon or Peppermint and Orange is absolutely delightful!

Citrus oils aren’t just for water! Spike your tea! We have been doing this all summer and we love adding Orange to our sun tea! Grapefruit, Tangerine and Lime are really good in it as well!

So here’s my challenge if you have some Young Living citrus oils start drinking a glass of citrus water in the morning, I think you will be really surprised with how much better your body starts functioning!

**Citrus oils are photosensitive oils so it is best to avoid direct sunlight for 48 hours if using on exposed skin

Do you drink Citrus oils in your water? I’d love to know your favorite!3602

**Disclaimer: These statements have not been evaluated by the FDA. I’m just a mama sharing our family’s experiences this information is based upon my personal research and use of Young Living Essential Oils. I am not a doctor. Products and techniques mentioned are not intended to diagnose, treat, cure or prevent any disease. My recommendations are based on the pure therapeutic quality of Young Living Essential Oils only.  Other oils may not be 100% pure or safe to use in this way.

Are you interested in becoming a Wholesale Member {a Young Living Membership gets you 24% off retail!} Simply Click “Ready to Get Oily” for a step by step guide to become a Young Living Member!

oilys

Not quite ready? To learn more about Young Living Essential Oils HEREAlso check out the Oil Droppin Mama section here at The Life in Bloom!  Please don’t hesitate with any questions!

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