What You Need For Great At Home Workouts

best at home workouts

When I began writing this article I was going to make a really big and elaborate list about all the things that working out at home allows you to do. But I was struck by something. When I really started to write, I recognized the simplicity that exists and you achieve when working out in your your own home. There really is nothing better than being able to get in great shape and not have to deal with all the things that go with joining a traditional gym.

In fact, what came to mind instead was all the things that you can avoid by working out at home and not joining a gym. Things like:

  • The high monthly cost and the usual contract that goes with it
  • Time spent driving to and from the gym
  • Spending wasted time waiting on equipment you want to use and also having to witness all the people admiring themselves in the mirror every 5 minutes
  • The terrible songs that are played constantly
  • All the stereotypically people you run into at the gym, the majority of which have an odor about them

I think you get it. You are probably pretty cognizant that, because your life is so very busy as well as money is so limited nowadays that joining a traditional gym exercises isn’t the best use of your time or your cash.

So, now that we understand the value of working out at home, what do you need to have great at home workouts?

The answer is, really not that much. You do need a few things, however compared to the checklist above it seems like nothing. So, without further ado here is the best list I could come up with about what you need to have great in home workouts.


This doesn’t have to be a room in your house but in the winter months this will probably be a better place given nobody wants to workout outside when it’s freezing out. When the weather is nice you can exercise outside in a park, in your backyard and/or just about any place you want. Having a space in your home to workout is something I would recommend but it doesn’t have to be a large space, just enough room for you to move around without worrying about knocking anything over.

10 Minutes

The real advantage to workout out at home is the time it really saves. When you really think about it, it’s actually a lot of time. Consider the time it takes to get dressed, drive to and from the gym, wait on equipment and then having chatty people talk to you while you workout, it’s a lot of time that isn’t even spent working out.  When you can workout at home you can be much more efficient with your workouts, not only can you save valuable time but you can also get more results due to more focused and enjoyable workouts.


Probably my favorite part of working out at home is that I learned you don’t need much equipment to really have a great workout. By utilizing your own bodyweight and being creative you will have fantastic workouts and become more in tuned with your body. Workout equipment is perfectly fine, it’s just not mandatory to get in great shape. As you progress though I would suggest getting some resistance bands, high quality wrist wraps (my favorite are from Essential Fitness) and maybe a pull up bar.

These 3 things will help get you started having great at home workouts, be sure to always be learning and get creative with your workouts. Now get off the computer and get to moving!

6 Exercises That Lead To A Healthier Life

6 Simple Exercises

We all want to be healthier, more active, more physically fit. But at times it feels like there are so many barriers between us and the healthy lives we want and deserve–time, money, ability, knowledge, and the list goes on and on. What science has proved time and again, however, is that even the smallest changes can make a big difference in the long run. You don’t have to become a hardcore crossfit maniac to get become healthier (we all know one or two in our lives). You can do things like take the stairs instead of the elevator, park your car a little farther back in the parking lot, and give your daughter a piggyback ride that lasts a little longer. Small things like this can go a long way in helping you live a happier and healthier life, they also don’t require you to go get some crossfit wrist wraps, become obsessed with the latest WOD and start talking about crossfit to everyone and their mom any chance you get.

To get some good recommendations for exercsies I asked my friend Dallas who runs The Muscle Review, to suggest some exercises that can be done easily and without much experience or equipment. He gave me some great tips and out of those I chose six simple exercises that will lead to a healthier life if you implement them into your daily routine. Again, no equipment is required, you need not set aside huge blocks of time, and you need not fork over your hard-earned money for a gym membership. In time, the small changes and simple exercises will make a big difference in the way you look and feel, and your overall fitness will improve dramatically.


Perhaps the most important muscle group in your body is your core. Your strength, agility, posture, and balance depend heavily on those muscles in your abdomen and back. One of the best, most effective exercises to strengthen your core is a simple plank. Lay facedown on a mat or the floor. Place your hands on the floor directly under your shoulders, and bend your feet so that the tips of your toes are touching the floor. Tense your stomach, engage your core, and lift your body off of the mat. The only parts of your body touching the mat should be your hands and toes. Your back should be in a straight line from your shoulders down to your ankles–be sure not to let your rear end stick up in the air. Hold this pose for 20 seconds, then rest. Repeat. With time, you will be able to hold the pose for longer periods of time.


It’s also important to focus on your largest muscle group–the gluteus maximus. For this exercise, stand up straight with your toes pointed outward slightly. Your feet should be about a hip width apart. Keeping your back straight, slowly lower yourself into a sitting position until your thighs are parallel with the floor. Your weight should be in your heels–you should be able to wiggle your toes. Be sure that your knees are in line with your ankles–they should not stick out past your toes. Repeat 10 times, rest, then repeat again.


If you want shapely, toned legs, lunges should be a regular exercise in your arsenal. Stand up straight, looking ahead rather than down, with your feet about a hip’s distance apart. Take a large step forward with one leg and lower your hips until both knees are bent at about a ninety-degree angle. Be sure that your front knee is in line with your ankle and is not pushed out too far, and your back knee should not be touching the ground. Return to a standing position and repeat with the other leg. Repeat 10 times, rest, then repeat again.


For some more work on those important core muscles, lay down on the floor or a mat onto your back. Rest the bottom of your feet on the floor with bent knees. Bend your elbows and place your fingertips at your temples. Press your lower back into the floor–there should be no gap whatsoever. Lift both feet off the floor, keeping knees bent. Extend left leg until it is parallel to the floor. Curl your core upwards and touch your left elbow to your right (still bent) knee. Then repeat on the other side. Perform repeatedly for 60 seconds, rest, then repeat again.

Tuck Jump

This is a great exercise that includes both cardio and strength if you put enough power into it. Stand up straight, with your knees slightly bent. Jump up as high as you can, with as much power as you can, bringing your knees into your chest and sticking your arms out straight in front of you. Land with the knees slightly bent, and do it again. Repeat 10 times, rest, repeat again.

Push Up

To work your arms, shoulders, and pectoral muscles, there are few exercises better than a simple pushup. Lay facedown on the floor or a mat. Place your hands on the floor so that they are slightly wider than your shoulders, and push up onto your hands and toes–no other body parts should be touching the floor. Your body should be in a straight line from your shoulders to your ankles–be sure to tighten your core muscles to keep that back from arching. Bend your elbows and lower your body to the floor until your elbows reach a ninety-degree angle; then raise your body up. Repeat 10 times, rest, repeat again.

If you are able to work all of these simple exercises that lead to a healthy life into your daily routine, you’ll be feeling and looking better before you know it!

3 Foods That Will Jump Start Your Weight Loss Goals


Are you looking to lose some weight? Are you just wanting to find options that will leave you feeling better and healthier? Are you even unaware of how to get started on a diet? Finding foods that will boost your metabolism will help jump start your weight loss goals. There are certain foods that increase metabolism. When you consume these foods as part of a low-fat diet and combine them with a regular exercise routine, they can help you achieve your weight loss goals. Here are 3 foods that will boost your metabolism and help you lose those unwanted pounds.

  1. Grapefruit–Grapefruit is more than just a citrus fruit or healthy breakfast option. Studies have suggested that eating grapefruit can reduce insulin levels. Lower insulin levels can help your body process food more quickly and efficiently after meals. As a result, you will burn more calories and store less fat. Grapefruit can also be fun to eat. Cut a piece in half, grab a spoon, and start digging in! Be careful of consuming grapefruit juice, as certain brands contain lots of sugar and are counteractive to the benefits of the fruit. Fresh squeezed grapefruit juice is your best option, in this case.
  2. Green Tea--Green tea has long been lauded as a super food. It is known for its various health benefits. In terms of helping you achieve your weight loss goals, the caffeine found in green tea boosts your metabolism and heart rate. Moreover, green tea also contains a chemical, which is referred to as EGCG, that stimulates the nervous system and helps you to burn more calories. There are numerous types of green tea that you can find, in grocery stores AND restaurants. Don’t be afraid to play with additional green tea flavors (as long as they are natural).
  3. Low-Fat Yogurt–Low-fat yogurt is one of the best foods to eat when you are trying to rev up your metabolism and lose weight. It is a wonder food of sorts. Yogurt is packed with protein and calcium. Moreover, it helps you build lean muscle while providing your body with the energy it needs to continue going throughout the day. Furthermore, yogurt has active cultures which can also help regulate your digestive tract and keep your body in balance. What we recommend is reaching for greek yogurt. This yogurt is packed with protein and gives a good balance of carbs, protein, and fat. Choose options, like Chobani and Oikos, as they contain high protein levels and lower fat options.

These are just of few of the best foods to consume when trying to lose weight. Fortunately, many brand options exist at your local grocery stores where you can choose your favorite and be picky. As with any foods, pay attention to high amounts of sugar, fat, and additives that are unnecessary and will curb your weight loss. Even if you can’t eat these great foods every day, try to fit them into your diet at least every few days. You will definitely see some positive results in your weight loss if you incorporate those three foods into your life.

Walking 20 Minutes A Day For A Better Life


I’m sure you have heard that walking is really good for you. Slow pace, fast pace, hilly, or flat, walking has been many benefits for our health. And the good news? You do not have to walk miles and miles extra each week to feel those benefits.

A Little More Each Day Does Us A Lot Of Good

People often assume that they have to do a great deal of exercise in order to have a better life. They might believe that they have to jog 10 miles a day or spend 3 hours in the gym several times a week. There is nothing stopping anyone from doing things, but you do not have to go to the extreme to get fit.

Walking 20 minutes each and every day is a relaxing and simple way towards a better life that requires little effort and no extra expenditure. A brisk walk for such a short amount of time does wonders for our fitness levels in a surprisingly short amount of time. There is no major secret as to why it can make such a difference.

A Cheap Way To Get Fit

People do not always like to get involved in fitness programs or go to the gym, as they fear it will be too expensive over the long run. Gym membership can be quite a monthly outlay, and cancelling memberships can prove difficult at the best of times. Of course, some people do like to spend large amounts of money on gym outfits and the most expensive running shoes they can find. But guess what? Going for a walk outside is free. No monthly dues required. You do not have to worry about the latest sneakers, only that you hope is doesn’t rain! Find a park, sidewalks in a neighborhood, or walking paths in your community for your daily walks.

Walking does not have to be at a set time and you can spend more than 20 minutes a day doing it. The point here is that it only takes 20 minutes a day to give your health a boost and lead to a better life. You can walk anywhere and do not need any special equipment or facility to do it.

A Little Change For A Great Health Boost

If you are not entirely sure that you can spare 20 minutes a day to walk, there are ways to increase the amount of walking you do without too much extra effort on your behalf. For those that take the bus or public transportation to work, just catch it one stop later and get off it one stop earlier. If that is not equal to 20 minutes, then make it two stops at either end of your journey. For those that eat lunch at work, go for a 20 minute stroll during your lunch hour. On the weekends, take a stroll either in the morning or during the evening. After a few weeks, you may feel that walking for a healthy life is a fantastic idea.


Hopefully this has been a helpful insight into how walking can improve your life. You will notice benefits fairly quickly after starting to walk for 20 minutes daily. It will improve your levels of overall fitness without a doubt. It is certainly a case of walking for a healthy life.

How Sitting Is Killing Us Slowly


Moving around is important for your health. Your body is made to be active, but most people spend the majority of their day sitting down, usually in front of a computer. People are spending too much time sitting at work, school, or at home, which can be dangerous for your body. It can actually lead to a sedentary lifestyle and shorten your lifespan. To clarify, sitting for long periods of time every single day is what we are referring to when we talk about sitting (It’s not bad to sit down when you need to do it). This kind of inactivity can seriously negatively effect your health. Let’s break down the number of things that can happen to your body if you are not active.

  • Different Types Of Cancer

If you sit down too much, it can cause cancer cell growth in your body. Daily physical activity decreases your chances of getting cancer. Being active builds up antioxidants that fight cancer. A sedentary lifestyle will weaken your body and make you a potential candidate for cancer.

  • Heart Problems

Sitting for long periods of time causes your blood to flow to slow and your muscles will not burn a lot of fat. This will make it easier for your arteries and heart valves to become clogged. You are also at risk for heart disease.

  • Digestion

If you are inactive after you have eaten, you will slow down your digestive system. This can lead to heartburn, cramping, constipation, as well as other digestion problems.

  • Brain Damage

Inactivity causes your brain to slow down if you have been inactive for many hours. Daily physical activity produces more blood and oxygen to your brain which helps your brain function properly. You will also be at risk of having a stroke because of inactivity.

  • Diabetes

If you sit for many hours a day, your body will not respond to insulin. This could lead to diabetes because your pancreas will produce too much insulin. People who sit for eight hours or more a day are more likely to get type II diabetes than those who are active throughout the day.

  • Weak Bones

Physical activity can lead to stronger bones. If you’re inactive, you may increase your risk of developing weak bones as well as osteoporosis. If you want your bones to be strong, you have to do physical activities everyday.

How To Be More Active

According to a study, if you shorten the time you spend sitting to under three hours a day, you can increase your lifespan by two years. If you have to sit for long periods, you can move around in your chair. You can also stand up and walk around in short breaks during the day so you can be more active. You can add movement into your day by taking the stairs instead of the elevator. You can park farther away from you destination. You can walk for at least 10 minutes every hour. You can also do some exercises in your seat. If you sit for long periods at home, you can walk in place for 10 minutes at a time.

It takes time to break out of the habit of prolonged sitting, but it can be done and is well worth the change. It is better for you to stand up than to sit all of the time. Rest is important, but don’t let it take over your life.

An Investment In Your Health & Finances


I lead a healthy lifestyle by walking a lot, eating a healthy diet, and generally being a person that is happy.  All this is pretty evident if you have read much around this site. However, one thing I can’t say I have thought about much in terms of my overall health is my teeth. That changed recently when I began to talk with a friend of mine about how their doctor told them they should be cautious of their overall tooth health. They said it can, in some cases, be an indicator of heart health, citing some studies that showed some evidence of this.

This was definitely something I was shocked to hear about. It got me thinking about my teeth and what I was and wasn’t doing. So as someone who likes to take action where I can, I decided to look into my dental health and what I needed to do to get everything up to where it needs to be. I first wanted to know if it was worth it to get dental insurance because I have heard good and bad things about it. I found www.hometownbenefitsgroup.com and reached out to them because they offer health insurance in Missouri and are one of the only brokers I could find that offer nationwide dental insurance as well.

I got in touch with Brandon Roerick, who is one of the owners of Hometown Benefits, and asked him if dental insurance was worth it. He said that while it depends on your situation, most people wait until it’s too late to get dental insurance and then are shocked to learn that you can’t just hop on a plan and get dental work done. There is usually a waiting period of 6 months or longer for coverage to kick in. He said that being proactive and getting insurance before you need it is the best route and it’s much more cost effective to have it if you need to have dental work done.

After figuring out that dental insurance was the best way to go for me (figuring I would need at least some cavities filled), I spoke with my doctor about if what I had heard from my friend is true concerning dental care affecting general health. He said that there is no “concrete evidence” of this, but the plaque that builds up on our teeth is the same plaque that can build up in our arteries, so there is a strong chance the two are related. He did tell me that there is no reason to panic about it because ultimately clogged arteries and other things comes down to diet and exercise.

I did feel better about all this after speaking with my doctor, but I figure this was a good reminder not to take my dental health for granted either. From my number crunching, I was able to figure out that by getting on a dental insurance plan and going off national averages, I would save around $12,000 over the next 15 years by having it. Not to mention, it can possibly help me to keep my arteries clean. I figure it’s a great investment in my health and also my finances. Hopefully I’ll never have to use it (who likes the dentist?) but I have it now if I ever need to use it. I don’t have to have a freak out later on when I need a procedure done and I don’t have insurance.

6 Easy Steps To Lead A Healthier Life


More and more research has found that the key to having a long healthy life is by making very simple life changes. These are simple things like your daily habits, exercise frequency, and managing your stress correctly. To help everyone out, we have put together a manageable list of wellness and healthy action steps everyone can take that will help lead happy and healthier lives.

Focus on gratitude and think positive

Research has shown, that having a positive attitude helps our bodies build healthier and stronger immune system and will boost overall health. Your body will believe what you think so keep thinking positively.

Eat your Vegetables

Getting five servings a day of vegetables either steamed, stir-fried or raw will help reduce the risk of getting cancers of the colon, breast, lung stomach, bladder, esophagus, ovary, and pancreas. And some of the most powerful and best vegetables are the ones with the boldest colors like cabbage, tomatoes, carrots, broccoli, and leafy greens.

Don’t Smoke Cigarettes

This is an easy one, but just don’t Smoke. There are numerous diseases and health issues found to be linked to cigarette smoke. But if for some reason you choose to smoke, there are other healthier alternatives like using electronic cigarettes. When a person uses electronic cigarettes, better none as e-cigs they can reduce the dangerous chemicals produced by an analog cigarette by up 95%. Instead of using tar, the ecig uses e liquid in its place. Together with the ecig, the eliquid will give the smoker the sensation of a real cigarette without the harmful chemicals.

Exercise Daily

Exercising Daily can reduce 99% of all the biomarkers of aging. You’ll lower your cholesterol, improve bone density, build lean muscle, stabilize your blood pressure and perhaps even improve your eyesight. Studies show, even just a ten-minute exercise routine can make a big impact. So whether you just turn up your radio and just start dancing around the room or you sign up with your local gym, just get started and get moving.

sleep1Getting good sleep

Consistently getting good sleep is essential for the body and mind to recover from a long day. Getting adequate sleep has even been shown to help the body burn more calories while boosting up your metabolism, which helps in keep unwanted fat gain away.

If you tend to have a hard time sleeping, or getting to bad early enough, there are many techniques you can try to help with this. Things like daily meditation, yoga, and even eating a small snack before going to bed can help you get quality sleep. Some good snacks that will help your body get primed for sleep are oatmeal, chamomile tea, or even just plain old milk. Other things like keeping your room dark and turning off all light source in your room will help your body know that its time to rest.

Using real food not supplements

Supplements have their place in a good diet but they are not always a good place to start when trying out a new diet.  It’s always a better choice to get your nutrients from real food as much as possible, as our bodies use those nutrients much more efficiently than nutrients from a supplement. If you can’t seem to get all the nutrients you need from real food then a multi vitamin can help you shore up any deficiencies you may have in your diet. Just know that any supplement you take should be researched so you know its safety and purity. Some bad quality supplements have been linked to toxicity, heart diseases, diabetes and even an increased risk of getting cancer.

These six steps to a healthier life will be a great start to get you happier and healthier. Just remember being getting healthy and staying healthy takes commitment, but it will be worth it in the long run. Not only for you but for friends and family as well.

How and Why Exercising Makes You Happy


Are you feeling down and stressed after a long day at work? If that is the case, you should try exercising as a remedy. This is because according to research findings doing any exercise makes you happy. Besides from helping you shed off those extra pounds or pump in those lean muscles that you have always desired exercise will also make you a happier person.

How does this happen?

When you start exercising your brain will recognize this as a moment of stress. Due the rapid increase in your heartbeats and pressure, the brain assumes that you are either fighting an enemy, or you are fleeing from physical strength. To shield itself from the stress that comes with this type of situations the brain releases endorphins, proteins and other chemicals. It also increases levels of some chemicals that are already present in the body like phenethylamine.

This chemicals’ and more specifically Beta Phenethylamine or PEA act as an anti-depressant and hence making you feel happier when you are exercising. Since you are not under any threat when you are exercising there will be no stress on the brain but the chemical will still be produced. As the chemicals simply have no stress to shield the brain for they will give you that happy feeling associated with exercising.

What is Phenylethylamine and how does it work?

This is a natural chemical found in the body. Phenylethylamine is also widely distributed in the plant kingdom where it can be found on various types of plants. Some fungi and bacteria are also known to contain significant levels of this chemical. Depending on its occurrence and the level of its presence it performs various functions. For instance, it is what makes cocoas so appealing and it is also associated with the ‘feel good’ effect of chocolate.

According to research, it does not make you happy when exercising when it is in its natural form. Rather it will make you happy when it is transformed by an enzyme into phenylacetic acid. Different tests have proven that this acid is normally very low in biological fluids of people suffering from any form of depression. On the other hand, there is evidence to show that the amount of the acid increases significantly when you are exercising. Although the research on this is till inconclusive the fact is that different exercises have an effect on the level of pure Phenylethylamine in the body. Given its known effects and characteristics then this is probably one of the reasons why you feel happier after a workout.

How else can exercise make you happier?

  1. Different kind of exercise increases your mental resilience. As you push yourself, physically you will get mentally
    tougher and hence you will be able to withstand more stress. Due to this you
    will become a happier person.
  2. Exercises make sure that you can participate in life that is one of the greatest sources of happiness. If you
    can play with kids or go hiking, you will be happier. To do this, you will have
    to be physically fit by exercising.
  3. Exercise helps to boost your self-esteem and confidence that leads to a happier life. If you like how you look you will
    be a happier person, and you will never have to worry about what other people
    think of you.

5 Ways To Live A More Active Life Today

Active Life

According to studies, people who engage in active lifestyles could live nearly five years longer than their sedentary counterparts. In fact, the more physical activity you engage in, the longer you are likely to live. While many factors contribute to life expectancy, researchers have found that people who get at least two hours of moderate exercise per week, or even just over one hour of vigorous exercise per week, lived an average of 3.4 years longer than sedentary people.

Meanwhile, those individuals who exercised at least twice that amount lived an average of 4-5 years longer than their sedentary counterparts. If older or disabled adults cannot handle such recommendations, there are adjustments and adaptations that can be made to exercise programs. Even less arduous and frequent amounts of exercise are beneficial for everyone and certainly healthier than no exercise at all. Studies showed that people who got even half the recommended amount of exercise each week extended their lives by as much as two years.

Needless to say, exercise is an essential element for everyone regardless of age or physical conditioning. While older adults, those with mobility issues, and/or disabilities may need to curtail or adapt their exercise program, it is recommended that people stay as active and mobile as possible. Here are five ways to start living a more active life today.


Improving and/or maintaining cardiovascular health is necessary for a longer and more active life. Aerobic activities, such as walking, swimming, and jogging, have been shown to reduce the risk of heart disease, which is the number one killer of both women and men in the U.S. This form of activity helps to reduce “bad” cholesterol (LDL levels) and blood pressure levels. Moreover, this form of exercise also helps to improve blood sugar control and maintain a healthy weight, both of which help prevent and reduce the risk for diabetes. Furthermore, walking is also a weight-bearing activity, which helps to build bone density for reduced risk of fracture, muscle loss, and osteoporosis.

Watching TV While Working Out

Try setting up your exercise bike and/or treadmill in front of the TV, and exercise your way to a more active lifestyle as you watch. What if you do have exercise equipment or prefer yoga, pilates, and/or stretching exercises? March in place, clean the room, or place your mat and weights in front of your entertainment center instead. It does not matter how you get moving. The point is to stay as active as possible. Studies suggest that the longer you sit watching TV without moving, the greater your waist size, and the higher your risk of developing health concerns such as diabetes, heart disease, and stroke among others.

Creative Workout Options

If you have a desk job or severe mobility issues, you may need to adapt a creative workout routine. If you can, try using the stairs instead of the elevator, especially if it is only a couple of flights. If you sit much of the day, try getting up and stretching or taking small walks throughout the day. If that is not possible, there is always isometric exercises which can be done while sitting or lying down.

Stand in Place

Standing uses more muscles and burns more calories than sitting. If you train yourself to stand as much as possible (e.g. talk on the phone, walk or pace during meetings if possible, waiting in the doctor’s office, stand while riding on the bus or train, etc.), these are easy and low impact ways to live a more active lifestyle.

Active Messaging

Try going retro and adopt a more active messaging approach at work or home. Forget email and walk down the hall to ask a question or communicate with your co-workers. Work from home? Stand and walk while on Skype or WebEx meetings. Making a few simple adjustments such as these will not only help you live a more active and healthier lifestyle, it might help you live a longer and more productive life.