Category: Beneficial Herbs

In my home growing up there were 3 women, my mom, my sister and myself, and unfortunately for my dad, our menstrual cycles often synced up. Noticing this pattern and the emotions that came with it, my dad had a brilliant idea, a punching bag. He bought a simple self-standing punching bag that you just filled with water, but what a difference it made!

Monthly female cycles or not, it gave everyone in the house a target to get rid of any unwanted aggression or tension and helped us break a sweat too! Now that I live on my own and don’t have access to a punching bag, I actually miss that outlet and that type of workout. SO after some research I came across shadow boxing, which was exactly what I needed plus I can do it at home!

 

What & How

Shadow boxing, put simply, is sparring with yourself or your “shadow”. You will visualize an opponent while you complete a workout by doing various punching, ducking, kicking and even jumping moves. And don’t worry, you don’t need to have any real boxing experience to do this.

You have to be sure you’re putting your full effort into each move, punching and kicking like you intend to hit an opponent, and block like your face and body depend on it! When your technique and effort are strong, you can get a great cardio based workout from shadow boxing and learn some new skills.

 

 

Shadow Boxing Benefits 

Physical changes are usually the most sought after for any type of workout. So you’ll be happy to hear that shadow boxing is a full body workout. Your arms will receive more focus but the power behind punching comes from your lower body, so it is all being worked. Your core and back are actually used more in shadow boxing because you have to control your movements to a stop when sparring solo.

Shadow boxing is great for toning muscles but not necessarily for building size due to it being all bodyweight based. Adding shadow boxing into your routine can help improve strength, endurance and even your reflexes.

Shadow boxing is also great for burning calories, and who doesn’t want that! It is said that it is comparable to jogging or running at a moderate pace. Sparring with an opponent does burn more calories, but you can still burn up to 400 calories in a hour boxing solo and have no risk of injury.

Shadow boxing is meant to be mixed in with other types of workouts. For example: shadow box 2-4 times a week, 30-60 minutes each, and do something like strength training, running or yoga on the other days.

It’s free and easy to start! Go to YouTube or Pinterest or any site really and look for shadow boxing workout videos or written workouts. Then just pick a spot in the house, maybe blast some music and get in the zone. Even if you don’t have an opponent or a bag, a good workout is always a winner!

 

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1. Basic Boxing Stance– Begin with your feet shoulder width apart, step back slightly with your dominate foot until your (dominate foot) front toe and back heel of your (non dominate) foot create a center line. Evenly distribute your weight on both legs with your knees slightly bent. Bring your hands to your just below your chin with your dominate hand in back, elbows down and hands up. Your head should be behind your hands allowing you to peek over your gloves to your opponent or shadow.

2. Jab– Begin in your basic boxing stance. Keeping your body still and core tight extend your (non dominate) front hand forward and then recoil back to your basic stance quickly.

3. Cross– Begin in your basic boxing stance. Keeping your body still and core tight extend your (dominate) back hand forward, allow your hips and back foot to pivot naturally and then recoil back to your basic stance quickly.

4. Hook– Begin in your basic boxing stance. Keeping your body still and core tight extend your (non dominate) front hand forward and towards the side of the target. Allow your hips to pivot and your front heel to lift naturally and then recoil back to your basic stance quickly.

5. Upper Cut– Begin in your basic boxing stance. Keeping your body still and core tight point your elbow down (front or back arm) drop your fist slightly and swing upward with your palm facing upwards. Allow your hips to pivot and your heel to lift naturally depending on what arm you’re using.

 

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Paige Peterson

 

Spinning, plyometric exercises and yoga are great options for at home workouts that don’t require a ton of equipment. But for those who crave using weights and/or resistance bands and really want to target certain muscles groups, then at home strength training fits the bill.

 

Strength Training

This type of training uses resistance in order to generate repeated muscle contractions to build strength and size. Body weight exercises can also create enough resistance to cause muscle contractions, but after awhile adding resistance is inevitable if gaining strength and size is your goal.

Most people think that traditional strength training happens in a gym, and for those who don’t have access to equipment, paying that monthly fee makes sense. But if you’re like me and over the years have accumulated even just basic equipment you can get great results. If you have a set of dumbbells, kettle bells, a medicine ball or a resistance band set then you can get started on strength training today.

 

Benefits of Weight Training:

One obvious benefit of weight training is building muscle. Many people want to build long lean muscle while others want more size and definition. Your goal will determine how you train and how often.

For example: if size is your goal, you will most likely want to train with heavier weights meaning fewer repetitions, training each muscle group a couple of times a week. If lean muscle is your thing then you want to shoot for more repetitions with a lower weight, but the weight still needs to induce muscle contractions.

Weight training can also help boost your metabolism. Your metabolism and body temperature are elevated while you train and continue afterwards, helping to burn fat for up to 72 hours. Weight training can also reduce injuries and even strengthen your bones!

 

Benefits of Resistance Band Training:

I know most people don’t like to put a price on their health, but let’s be real, there is one. So if buying dumbbells and all this equipment still doesn’t have you convinced then resistance bands could be perfect for you.

Bands are very cost effective; you can find many sets for under $20 and most come with instructions and exercise examples. Plus bands take up almost no storage space, which makes them great for at home workouts and for traveling.

You can easily get an efficient full body workout with just resistance bands, or you can combine them with other equipment if needed. Resistance bands, like weights, are just tools to help push you beyond your bodyweight workouts to give you more results. And they can be used by anyone, regardless of your fitness level.

Resistance & strength training does not have to become your full workout routine and you still don’t have to go running to a gym. But if you’re looking for more or you want to target certain muscles groups, then adding strength training workouts a couple times a week could help!

 

Dumbbell/Kettle bell/Resistance Band Exercises	Muscles Targeted
Triceps Extension	Triceps
Bicep Curl	Biceps
Chest Press	Chest, triceps, shoulders
Bent Over Row	Back, shoulders, biceps
Shoulder Press	Shoulders, Triceps
Squat	Quads, glutes, hamstrings
Calf Raises	Calves
Deadlift	Hamstrings, glutes
Glute Bridge	Glutes, quads, hamstrings
Lunge	Quads, Glutes

 

 

 

 

 

 

 

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Paige Peterson

For those of you who don’t know me, I have a very “Type A” personality. What do I mean by that? I mean that I work hard, that I like consistency and that finding time to truly relax and let go is difficult. Anyone else?

Don’t get me wrong, throughout the years I have tried yoga before, and to be honest, I just found it boring. But the more chaotic and busy life gets as I near 25 the more essential it is for me to take time for myself for my own sanity.

I like variety in my fitness routine and also in my yoga. There are plenty of options of different yoga classes both at gyms and online. And if you find yourself needing an escape while also getting in some exercise, then yoga may be what you need.

 

What is Yoga?

Yoga has been practiced and studied for thousands of years. It is often, but not always, practiced in conjunction with meditation. And more recently, since gaining popularity in the U.S, there are many different types of practices. You can find classes that are more fitness focused or more mind focused.

To practice yoga you need: a yoga mat (or I just practice on carpet at home), you’ll need comfy but not overly loose clothing and sometimes a yoga block or towel. Yoga does not require weights or resistance bands, it is all body weight movements and poses designed to help elongate and strengthen muscles.

There are many different types of yoga and the best way to find out what you like is to try them. You can do this by attending different yoga classes offered near you, or you can look through YouTube’s video catalog and find a class that has the same goal as you do that day.

 

                                         Yoga Benefits:

To start, your body can greatly benefit from yoga, whether you decide to practice daily or weekly. Yoga is great for increasing flexibility, balance and strength.

Flexibility is one of the first things our body loses as it ages. And flexibility can only be gained by being practiced. Yoga is a great way to do just that. And balance is huge when it comes to strengthening your core muscles, and I don’t just mean your six-pack muscles. Plus yoga can help to relieve joint pain throughout by improving your body’s over all alignment.

The mind is also something that can be improved with practice. While doing yoga you are practicing focusing on your breathing and turning off the rest of your busy life. This can help reduce stress, improve body awareness and even sleep.

And believe it or not, exercising your mind is the hard part. Trying to train yourself to only focus on your breathing and your body’s movements is sometimes impossible. But like any other skill or exercise, it takes practice, and even trial and error to find what works for you. You will fall and likely fail more than once in yoga, but you can get there!

And since there are so many options for yoga practices I thought I would include a list of 10 different types of yoga you can check out. Next to each type is what that practice generally focuses on. So explore them all or just a few and find what works for your mind and body.

 

 

 

10 Yoga Types + Main Focus:

1. Hatha – Focuses on breathing and exercise.
2. Iyengar – Focuses on injury recovery.
3. Kundalini – Intense & can involve meditation or chanting.
4. Ashtanga – Flowing style to link movement with breath.
5. Vinyasa – Focuses on flowing movement with breath and strength.
6. Bikram – Includes 26 basic postures and is done in a 105-degree room.
7. Yin– Focuses on letting gravity do the work and relaxation.
8. Restorative – Very relaxing and focuses on winding down body and mind.
9. Anusara – Focuses on alignment and mind- body-heart connection.
10. Jivamukti– Vinyasa flow style that focuses on a body-earth connection usually involving chants.

 

 

 

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Paige Peterson

Previously we’ve talked about plyometric workouts being a good option for those who want to workout at home. I want to continue this series and for the next few weeks bring you different types of workouts you can do on your own at home or in the gym.

When I think of spinning I picture these intense 60-90 minute classes where everyone looks like a professional, and not to mention the fees add up quickly. If going to the gym and attending these intense classes is right up your alley, then by all means stretch that dollar and take them all, you will look and feel great!

BUT if the above description sounds a little intimidating and you’ve got a bike at home just collecting dust, you can still get in a good workout, you just need the right tools!

 

                What is spinning?

Spinning or indoor cycling is usually a class type of workout you could find at nearly every gym. Equipment needed for this exercise is a stationary bike, shoes that work with your bike and some water to keep close by. Spinning primarily falls into the cardio category, so be prepared to breathe and sweat heavily

There are many different types of workouts you can do while cycling. For example you could take classes like HIIT (high intensity interval training) that involves periods of all-out effort or speed followed by rests. Or you could try a Rolling Hills based class, which involves increasing the resistance to simulate hills and then rest periods throughout. Those are only two of the many different classes offered.

Personally I’m an at home spinner and instead of only doing workouts that I can think of I use the Internet to find new workouts or to inspire ones I already love. You can look at Pinterest or my personal favorite, YouTube, to find new workouts everyday. You can watch a class at home and use the participants in the video to make you push yourself harder.

 

Spinning Benefits:

I think one major benefit to spinning is the amount of calories you burn. Even a normal ride at moderate intensity can burn 420-622 calories in an hour. Now I’m not saying sitting on the bike for an hour will burn those calories for you, it’s up to you to push yourself to get the most out of it.

And on top of burning those calories and that body fat, you’re also building and defining your muscles. Spinning and sweating will naturally lean your whole body out but this type of workout will primarily target your leg and core muscles. 

Like most cardio-based workouts your heart and lungs will be working hard. Spinning can improve your heart health and your lung capacity. You’ll notice as you ride more often that your heart rate won’t spike like it used to and you’ll be better at controlling your breathing.

Finally, spinning at home is great because you can set your own pace, don’t take it too easy though, you still need to feel the burn. And learning to push yourself in your workouts can really translate into your everyday life.

Regardless of what workouts you choose to do, having a daily exercise regimen not only improves your body but also your mind. Use the endorphins you get from exercise and take on the day looking and feeling better!

 

Spinning Workout Example: 

 

TIME	WHAT TO DO	EFFORT
0-5min	Warm up	Easy
5-7	Increase resistance	Moderate
7-8	Stand up!	Intense
8-10	Decrease resistance/Rest	Easy
10-12	Increase resistance	Moderate
12-13	Stand up!	Intense
13-15	Decrease resistance/Rest	Easy
15-17	Increase resistance	Moderate
17-18	Stand up!	Intense
18-20	Decrease resistance/Rest	Easy
20-22	Increase resistance	Moderate
22-23	Stand up!	Intense
23-25	Decrease resistance/Rest	Easy
25-27	Increase resistance	Moderate
27-28	Stand up!	Intense
28-30	Cool Down	Easy
30-35	Stretch!	You Did it!

 

 

 

 

 

 

 

 

 

 

 

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Paige Peterson

Making New Year’s resolutions are great, but they have to last longer than just the month of January. You’ll notice this if you attend a gym, the first few weeks of the New Year are busy and then it slowly levels back out. This is around the time many of us have given up on some or all of our resolutions for one reason or another. Don’t be that person again!

 

I think the secret to creating new & sustainable healthy habits is similar to the diet and exercise changes we have already touched on, which means starting slow. These new habits don’t have to be huge changes, like joining a gym, to make an impact. These habits can be as simple as moisturizing more often or as ambitious as running everyday. You can start with smaller changes and add more as you develop new goals throughout the year, just start somewhere. Use the smaller starter habits to prove to yourself that you can indeed turn a resolution into a habit.

 

Below are the 5 habits I will be starting in 2019 and hopefully ending with:

 

1. Make the Bed Daily

This may seem like a silly one, but I’ve heard it from a few people that making your bed every morning is beneficial and I can see how this makes a difference. For me, making the bed tells the brain and body that rest time is over; it makes your room look cleaner and makes getting back into bed and pulling the covers back more satisfying. It’s simple enough to do, so why not!

 

2. Consistent Skincare Regimen

As someone who has had skin issues most of their life, I think this one is always the hardest to keep up, but the benefits are there. For me, I need to be consistent in washing my acne prone skin and keeping my eczema prone skin hydrated year-round. I think I have the right products for the job; I just need to be continually using them every morning and night to see the results I want.

 

3. Walk More Daily

This can mean many different things for different people. For example, since I have a dog and no yard, I want to make it a habit to walk my dog more times a day and for longer periods. If you don’t have an animal to walk this could just mean using your break times at work to get some steps in and your body moving. The goal is really just to get off your butt and out of your head, more times throughout the day, hopefully leaving you more refreshed.

 

4. Eat In More Often

This goes hand-in-hand with changing your diet. Eating out less will lead to fewer temptations, cravings and fewer cheats on your diet. Dining in also means your saving money, since eating out only gets more expensive each year. But this will also force you to use your kitchen and get more creative with the menus and meals you can create at home.

 

 

5. Consistent & Natural Supplementation

When it comes to vitamins and supplements there is no truer statement than “consistency in key,” especially when it comes to all natural regimens. Natural vitamins and supplements usually need to be taken continuously over time to build up in your system and to see all the benefits. So to put it simply, take your all natural supplements every single day! My daily supplements right now include; a multi-vitamin,  Mosea Elements Radiance for my hair, skin and nails and Pine Needle Tea for the immunity boosting properties.

 

Creating these new and healthy habits is a great way to kick-start your year but maintaining them is the difficult part. By starting with a few small habits and fully integrating those, it only becomes easier to add more. Make it your life goal to get better each year, one small change at a time!

 

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Paige Peterson