5 Ways to Sleep Better Tonight

When most people consider ways to look and feel younger, they often think of making dietary changes, anti-aging creams, and exercising. However, one of the most effective ways to look and feel your best is also the most ignored: getting a good night of sleep.

According to data from the Centers for Disease Control and Prevention (CDC), one in three American adults do not get the recommended seven to nine hours of sleep per night. However, those who do consistently get the recommended amount of sleep experience improved concentration and focus, reduced risk of heart disease and stroke, better functioning immune systems, and decreased inflammation. If you have been looking to reap the rewards of sleep, here are five ways that you can upgrade your evening routine.

Use a light-blocking eye mask
Light can majorly disrupt your sleep routine. Whether coming from the TV, another room, or the outside, light essentially tells your brain that it is time to be awake. Light has even been named as one of the top external factors to affect sleep quality.

If you consistently face excess light in your room at night, start using a light-blocking eye mask. Instead of relying solely on light-blocking curtains, an eye mask can go with you wherever you travel and can filter light coming from inside your home. When looking for a quality sleep mask, be sure to find one that is specifically designed to block light (since traditional sleep masks only filter a small portion of light). One quick online search will yield a number of fantastic options.

Wear comfortable clothing to bed
Never underestimate how disruptive an uncomfortable set of pajamas can be. A top that is too tight, or fabric that is scratchy, can interrupt your sleep without you even knowing. Whether you prefer to wear pajamas, nightgowns, or tops, make sure that all of your bedtime clothing is comfortable and properly fitting. The right clothing can help you drift off faster and leave you feeling more refreshed in the morning.

Turn the temperature down
If you are like the majority of people, you leave your heat or AC programmed somewhere in the 70s. This is wise for the daytime, but if not changed in the evening, temperatures in this range can disrupt your sleep. Research has shown that the optimal temperature for sleep ranges between 60 degrees to 67 degrees. While this may sound chilly, it actually helps your body temperature cool off more quickly, and ensures a higher quality of sleep. So, when bedtime is approaching, don’t be shy when turning the temperature down.

Try a high-quality melatonin supplement
While it is always important to check with your doctor first, melatonin has become a go-to for many who experience occasional insomnia. Melatonin is naturally produced in the body, and levels of it rise several hours before going to bed. For those who have had several evenings of insomnia in a row, a melatonin supplement can often be the push needed to get good rest.

Limit caffeine and electronics hours before bed
Aside from light, electronics and caffeine are two of the most significant sleep disruptors. If used too close to bedtime, just one by itself can cause a miserable night of sleep.

How far in advance should you stop using both caffeine and your electronic devices? For caffeine, experts recommend having your last coffee or energy drink at least six hours before you plan to go to bed. Additionally, you should put your phone away and stop watching television at least 30 minutes before falling asleep. Ideally, you will want to put all electronic devices away one to two hours before bed for the best results.

By following the above strategies, you can enhance your sleep quality beginning this week. If practiced over time, you will start to look and feel better than you ever expected.

Personal Trainer Sheila Olson encourages her clients to stay positive and incorporates mindfulness and practices for reducing negative talk into her sessions. She created FitSheila to spread the word about her fitness philosophy.

Budget-Friendly Tips for Head-to-Toe Health

When it comes to looking after your health and wellness, it can be hard to find the time or the money to invest in yourself. That is why following a few simple and budget-friendly head-to-toe health strategies can have you feeling and looking great.

Prioritize Self-Care
Everyone talks about eating healthy and sleeping more, but did you know that prioritizing self-care will keep you healthy from head to toe? Self-care doesn’t have to be expensive, and you can treat yourself to a bubble bath at home, enjoy a soothing cup of tea, or curl up with the book you bought on sale. Not only will taking some time for yourself make you relaxed and feel amazing, but you will also experience a huge boost in self esteem and maintain a positive mindset as you work towards your other health and wellness goals.

Take Care of Your Teeth
You may think that brushing and flossing your teeth is just another part of your daily routine, but it is actually very important for your overall wellness. Oral health has been connected to problems such as depression and sleep apnea, both of which can have a negative effect on your sleep and can easily derail every aspect of your life.

So, double down on a dental health routine that includes brushing and flossing multiple times a day. If you have crooked teeth, however, you may discover that keeping your teeth clean and healthy is often a challenge. If this is the case, it may be time to look into an at-home aligner such as SmileClubDirect or byte, both of which allow you to straighten your teeth without visits to a dentist. While SmileClubDirect can give you results in about six months, byte’s aligners can realign teeth in around three months — and byte clocks in about $100 cheaper. Just keep in mind that if your teeth are severely misaligned, you will need to consult an orthodontist or a dentist for treatment.

Cleansing Your Body
When it comes to head-to-toe health, having a great skincare routine will give you healthy, glowing skin, as well as all the confidence in the world. The most important part of good skincare is choosing safe and healthy skincare products.

Avoid ingredients that will harm your health such as formaldehyde or citrus-based oils. Head-to-toe health starts in the shower, so use a safe, healthy shampoo that removes dandruff, and be sure to massage it into your scalp in the shower. For great skincare, and a budget-friendly water bill, avoid showering with very hot water, as this will strip the oils from your body and hair, and make your skin feel dry.

If you have eczema, it is especially important to use mild soaps and to moisturize immediately after bathing to ward off feeling itchy.

Facial Routine
When it comes to cleaning your face, you can choose from an array of affordable options. Find the best cleanser for your skin type to ensure you don’t dry out your skin. You can also try a DIY facial mask with ingredients you already have in the kitchen! Also, don’t forget to moisturize with a healthy moisturizer after washing, and enjoy healthy and happy skin.

Add a Supplement
Over time, our body begins to lose collagen, which can affect our hair and nails, as well as skin hydration and elasticity. To counteract these effects and improve skin health, many people have found significant benefits in collagen supplements, which have been shown to encourage the body to produce its own collagen. If you opt for a supplement, know that you won’t see overnight results. Wondering how long it takes for collagen supplements to work? While the answer varies by individual, know that through patience and regular use of a supplement, you will reap the benefits soon enough.

Enjoy Fragrances
Pamper yourself with a new fragrance, and smell as good as you feel. Finding a great body mist or perfume will give you a boost of confidence, and you will love the way you smell. When searching for fragrances, be sure to avoid products with harsh chemicals, and purchase safe products that will smell and feel good. You can also try a homemade perfume using essential oils, and smell great without spending a fortune on a new fragrance.

Take the Time for a Massage
Getting a massage might seem expensive, but you can find great bargains on deal sites that make pampering yourself more affordable. Give your body an amazing spa day that will boost your health, and take away all your stress. More budget-friendly options include getting a foot massage to feel relaxed and healthy or massaging at home to relieve tight muscles.

Be your best self with head-to-toe health that is affordable, and can easily fit into your daily life. Skincare should be a priority, so make sure you develop a routine that works for you. Find safe, healthy skincare products your body will love, find ways to stay moisturized to ward off dryness, and DIY home remedies to give your skin the moisture it needs. Let your skin glow, and reach your health and wellness goals.

Jennifer McGregor is a pre-med student who knows how difficult it can be to sift through the mountains of health-related information on the web. Together with a friend, she co-created Public Health Library to write about health and wellness topics and to create a forum for sharing reputable health and medical information.

Self-Care Sunday Recipes To Fill Up Your Cup

Whether you are burnt out from a stressful week at work or just feel like treating yourself to a relaxing Sunday, taking a self-care day is always a good idea! This does not mean that you need to fill your bath with lots of bubbles and soak your body while you are drinking wine until the stress falls off your shoulders — self-care looks different to everyone and can change depending on what you need to fill your cup.

If you have gone awhile without practicing self-care, try to reflect on what Is stopping you. Many of us have internalized myths, like: “I only deserve self-care when I’ve worked hard enough,” or “Self-care is selfish. I need to take care of others now.” In reality, you can only be productive at work and kind to the people around you when you are kind to yourself. The more you practice showing up for yourself and setting boundaries to protect your mental and physical health, the more you will be able to show up at work, for your friends, and family as well.

There are five types of self-care: 

• Emotional: processing, reflecting on, and connecting with your emotions

• Social: reaching out to nurture social connections

• Physical: improving your physical health

• Mental: stimulating your mind with an intellectual activity

• Spiritual: engaging in a spiritually practice or activity

Before you treat yourself to a Sunday that is good for your mind, body, and soul, check in with yourself first and find out what you need to feel better.

Are you missing your friends and feel like social self-care should be on the menu today? Call up a loved one to have a chat or meet them for a cup of coffee and a walk. Do you feel disconnected and restless? Perhaps a yoga session or a guided meditation will help you feel more centered again. Is your body feeling sluggish? Some physical self-care in the form of a run, walk, or nap may be what makes you feel like yourself again.

If you have been feeling emotionally drained, find an activity that lifts your spirit. Whether that is writing in your journal, talking to a mental health specialist, or trying out a new recipe — do something for yourself!

And, finally, focusing on work and other people's needs can be tiring. Don’t forget to reset by stimulating your brain on the weekends (and evenings after work). Watch a movie, read a book, or play a board game to foster your intellect, creativity, and the child within.

Check out the recipes below to make the most out of your self-care Sunday! Never forget that self-care should not just be practiced on the weekends, as tending to the needs of your body and mind are crucial to maintaining a healthy and balanced lifestyle. 

Mona Freund is a San Diego-based content marketing specialist. When she is not working on new content, you can find her surfing in the Pacific Ocean, playing frisbee with her puppy Pesto, or baking her famous chocolate chip cookies.

What Does Your Smart Fitness Equipment Track?

The innovations of smart technology are making home workouts easier and more effective than ever before. For many, Apple Watches, Pelotons, and other exercise technology provide more efficient ways to stay active than joining a traditional gym. However, these devices are starting to raise concerns about the collection and sharing of personal data, including location, health analytics, and personal information.

While smart fitness technology can save you time and money, there are certain levels of security you have to be willing to give up in the process. Some devices only store your information for the device itself, but others have been known to share and even sell this data to other entities.

But much like other sectors of smart technology, there are numerous ways to prevent your fitness device from letting your information fall into the wrong hands. It is important to be fully aware of exactly what kinds of data this technology collects and the steps you can take to prevent any major privacy risks.

Here are some tips to protect your privacy:

1. Turn off any settings that explicitly give your device permission to collect personal data. 

2. Enable your WiFi network’s encryption options.

3. Disable your device’s camera and microphone.

4. Check if your device defaults to a public profile, and if so, set it to private.

5. Don’t share any personal information or photos that are not required to register your device.

6. Manually check for software updates in case your device doesn’t do so automatically.

7. If you are a California resident, the California Consumer Privacy Act entitles you to the following abilities when contacting your device’s support team:

   • Finding out what personal data your device is storing. 

   • Requesting that your data be deleted (within legal regulations).

   • Asking for your information to not be sold.

If you are Interested in learning more about smart fitness equipment tracking, check out the below infographic from The Zebra:

Julian Carter is a writer and journalist specializing in a variety of areas, including health and tech. He enjoys writing about new and exciting revelations within different industries. You can find him on Twitter @JulianBCarter.

How to Create a Home for a Healthy Mindset

In 2020, it became apparent how our space can directly impact our well-being, as our bedrooms became offices and kitchens became classrooms. By re-framing the way we live, we can create a more positive environment that encourages a healthy mindset.

As you create a more well-rounded home, consider the health aspects you need more of. Whether increased physical activity, a sanctuary for space, or a more social environment, recognizing what is impacting your mindset is the first step to creating a mindful home. Once you have identified your needs, create a list of to-dos inside and outside of your space.

The infographic below gives inspiration for maximizing your well-being, no matter the type of adversity you face in your home life.

Jessica is a Content Marketing Specialist, developing high-quality content for diverse industries, including: tech, finance, travel, and lifestyle. Her work can be seen featured on sites like Better Homes and Gardens and wikiHow. Read more of her posts on Rocket Mortgage.

Desk Exercises to Stay Fit While Working

Working from home presents new challenges to those of us used to getting up, putting on real clothes, and going to the office from 9 to 5. In addition to Zoom failures and only communicating over email, our health has taken a toll from the new sedentary lifestyles many office workers found themselves in over the course of the pandemic.

No longer are we rushing between meetings, utilizing our standing desks, or even going for a walk down the street for a quick coffee break on a busy day. Now, getting our daily steps and exercises in is completely up to us — and ask any work-from-home office worker, and they will tell you that getting exercise in is harder than it looks when you don't leave your home some days.

That is why easy exercises that can be worked into your day-to-day routine are vital for keeping you energized and healthy, even while working from your home office. There are a number of resistance training, aerobic, and stretching exercises you can do right from your makeshift desk to ensure you are staying healthy, even if you are working in your pajamas. 

• Stretches: Try a neck stretch or torso twist as a break from looking at a spreadsheet.

• Resistance training: Desk push ups or leg extenders can help train your muscles, even while you are in a meeting.

• Aerobics: Jumping jacks are a great way to get your heart rate up during a long day, especially if you can't sneak a lunch break walk in.

For more heart-healthy exercises you can sneak in while you work (plus tips on the benefits of exercise) check out the visual guide below:

Emily Borst is a digital content creator who creates compelling stories worth sharing. Her background in writing has helped her cover unique topics, including sharing her passion for health and wellness. In her spare time, she enjoys traveling, reading, and eating her way through Austin, Texas.

Repair with Self-Care: Getting the Most with Less

Have you ever wondered about the rise of the self-care concept? Interwoven with the “make time for me” mindset, it can seem a bit self-indulgent. But it actually has medical roots going back generations and then came to embody empowerment. Regardless of how or why it has traversed the ages, the common thread is that making time for self-care affects your outlook on life and provides cohesion between our mental and physical states — what health practitioners term the “mind-body connection.”

The impact of self-care is one reason why we at Stay Fit are so passionate about the Stay Fit Living @ Stay Fit Housing concept. There is no better way to emphasize the importance of self-care than to demonstrate the ease with which you can incorporate a few daily moments of focus into your routine — without having a superstar bank account.

Physical fitness for you
For some people, having a gym membership is a motivator — after all, if you are spending money on it, you may be more inclined to faithfully attend to get your money’s worth. There are some affordable memberships out there, but when you factor in other variables — such as the commute, childcare, showering, and changing — you are chipping away at your busy day. Even if your apartment building has a gym or you can afford the expense and room for a home gym, you may find that you simply don’t look forward to intense cardiovascular or weight conditioning regimens, which is hardly a recipe for self-care success.

The notion that physical fitness has to hurt to be effective is simply not true. Engaging in any physical activity realizes self-care benefits, whether it’s playing or walking with your dog outside or hiking or yoga. Vowing to walk or take stairs whenever possible also counts — and if you must count, use a step-tracking device to set and track daily step goals.

Meditation and music
Even financially-secure celebrities embrace the no-cost self-care practices of meditation, reading poetry and inspirational quotes, and finding time to really listen to music. It can stimulate your mind at the beginning of your day and relax it at the end.

Vacate the stress in — or near — the ‘hood
The “staycation” is also enjoying a resurgence — the idea that you can achieve the benefits of a traditional faraway vacation at or near your home. If you or your partner get vacation time through work, you are entitled to that time, even if you cannot afford your dream cruise or tropical beach escape.

Fortunately if you live in (or near) a city like Los Angeles, there are ideal opportunities for staycations that still provide the necessary physical and mental escapes. Choose a vacation rental with all of the necessities of home, the amenities of a grand hotel, and the luxuries of a paradise destination. Prepare healthy meals in a fully-equipped kitchen; workout in a gym; meditate in a private, calming room or by a poolside lined with lush vegetation — all vital to your continued self-care. Stay near the beaches of Playa del Ray or Redondo Beach for sand satisfaction, or stay in Central LA for easy access to leisure activities for every member of the staycation family. Or surround yourself with the extravagance of Bel-Air, Beverly Hills, and Brentwood — but on your budget.

Have it all
Think of self-care as preventative health care that you can work within both your time and financial budgets. It is an investment that will reap mind-body rewards for you, your family, and others around you — even your employer. If you empower yourself and make a self-care commitment, everyone will benefit.

Emma Grace Brown lives her life by her rules; it works! When she's not snuggling puppies, Emma promotes female empowerment through her website. Her mission is to help those who live with self-doubt to realize they don't have to mold themselves to conventionality.

Best Foods to Support Lung Health

We all know regular exercise can help improve our breathing and lung function, especially for those with lung disease. Physical activity can help reduce symptoms that impact your breathing and contribute to stronger, healthier lungs. Aside from exercise, what we put into our body has just as much importance. 

To keep our lung function healthy enough to take our daily stroll around our neighborhood or swim a few laps in the pool, here are a few lung healthy foods you can add to your diet: 

• Apples have been proven to reduce lung damage caused by smoking or side effects of lung disease because of the presence of antioxidant quercetin.

• Beets are packed with vitamins and nutrients like potassium and magnesium, and beetroot and beet greens have been shown to improve lung function and optimize oxygen intake.

• Leafy Greens like bok choy, kale, and spinach are high in iron, potassium, calcium, and other vitamins which have anti-inflammatory properties, which help reduce lung inflammation. 

• Pumpkins are rich in carotenoids and other anti-inflammatory properties, which help contribute to higher lung function and overall health and comfort. 

For more information on how to keep our lungs healthy, check out the visual guide below on additional lung healthy foods, foods to avoid, and how to maintain lung comfort while eating.

Corey Doane is a Content Marketing Specialist at Siege Media and has a B.S. in Public Relations. She creates content on a wide range of topics and has a passion for the lifestyle and wellness space. When Corey isn’t writing, you can find her going on a hike and spending time with her family.

11 Health Benefits of Smiling

We probably all know that smiling and laughing help boost our mood and confidence — and even a simple smile with a stranger can go a long way. In fact, a survey found that 48 percent of adults believe that a smile is the most memorable feature of a person. But did you ever think of the other benefits a simple smile can have? The saying “laughter is the best medicine” actually deems true, with many studies showing that smiling actually has many physical and psychological health benefits. 

Did you know that smiling has the power to lower blood pressure? When we are stressed, our heart rate and blood pressure rise, but combating that stress with smiles and laughter can relax the heart muscles, thus contributing to decreasing heart rate and blood pressure. 

Smiling can also help increase endurance. A study found that runners who were smiling through their workouts actually used less energy than those who weren’t, and those who were frowning through their workout put in a higher amount of effort. 

Who knew a simple smile could be so beneficial to our overall health? The next time you are feeling down, make sure to turn that frown upside down! Your body will thank you. To learn more about other science-backed benefits of smiling, check out the visual created by Auraglow below:

Corey Doane is a Content Marketing Specialist at Siege Media and has a B.S. in Public Relations. She creates content on a wide range of topics and has a passion for the lifestyle and wellness space. When Corey isn’t writing, you can find her going on a hike and spending time with her family.

Staying Fit and Happy as a Senior

Feeling good at any age involves taking an active role in one’s own health. Some simple, healthy lifestyle choices can do a lot to prevent decline and disability during those golden years. By adopting and maintaining good habits, you are sure to enjoy many years full of happiness, independence, and fulfillment. Here are some of the best ways to support your lasting health and wellness.

Socialize Frequently
Maintaining friendships and engaging in regular socialization is extremely important for your physical and mental health. According to Elder Law of East Tennessee, staying social can reduce your risk of depression, dementia, malnutrition, and some forms of cancer. Whether you live alone or with a partner, consider downsizing into an independent living community to prevent loneliness and isolation during your senior years. These communities offer all kinds of socialization opportunities, including exercise classes, game nights, and clubs, with the added convenience of housekeeping and meal preparation services.

Mix Up Your Exercise Routine
Most people know that regular exercise is important for preventing disease and staying mobile. But did you know that each type of exercise provides unique benefits for seniors? Aerobic exercise—such as running, walking, swimming, cycling, and hiking—is great for supporting your circulation, heart health, and lung capacity.

Strength training, like lifting weights or using your body weight for resistance, can help preserve bone and muscle density to combat frailty.

On the other hand, balance exercises reduce the risk of falls and stretching routines can relieve stiffness and pain while enhancing mobility. Try to incorporate all types of exercise into your fitness routine to reap the greatest benefits.

Eat a Balanced Diet
Eating a nutritious diet is the best way to support your physical fitness efforts, especially during your senior years. Aim for a clean diet packed with nutrient-dense foods. According to Healthline, seniors might need to make some diet adjustments to accommodate their changing nutritional needs.

Find ways to consume more protein, fiber, calcium, and vitamins D and B13. Healthy high-protein foods include tuna, hard-boiled eggs, and chickpeas.

Limit Bad Habits
While good habits can enhance your golden years, bad habits can rob you of your time, money, and health. Fortunately, it’s never too late to benefit from breaking a bad habit! For example, limiting your consumption of sweets and sugary beverages like soda will reduce your risk of osteoporosis and type 2 diabetes.

And even if you’ve been a smoker all your life, American Cancer Society says quitting now will provide almost immediate health benefits, including lower blood pressure and improved circulation. If you struggle to quit on your own, note that professional therapies are available to help.

Don’t Neglect Your Healthcare Needs
No matter how well you take care of yourself or how healthy you feel, visiting the doctor is important. Regular trips to the doctor can help you manage any existing medical conditions and catch other health problems before they become serious.

Remember, Medicare can help you cover these checkups and screenings. Many Medicare Advantage plans will cover even more healthcare services, including vision, hearing, and dental, so you can stay on top of your whole-body health and receive the services you need to maintain a high quality of life. Take a look at your coverage during the open enrollment period and check if there is a plan out there that will better meet your needs.

One of the most important things to remember about health is that prevention is always better than looking for a cure. Take a proactive approach, be mindful of your needs, and try making small, healthy changes to your lifestyle. Take steps to keep your body strong and healthy during your senior years, and it will help you live the life you want.

Bob Shannon created SeniorsMeet along with his wife, Mary. Their goal is to create an online meeting place for seniors like themselves who thrive on community. The site offers information and resources that are helpful to seniors as well as ways to keep in touch.

A Self-Care Calendar for You

2020 has been such a crazy and challenging year for many. As it comes to an end, the opportunity to push reset arises and becomes the perfect time to focus on self-care. Take this time to move on from this tough year and pamper yourself with some self-care activities by following this 31-day Self-Care Calendar. From meditating to giving yourself a spa day at home, this calendar is packed with attainable and fun ways to help give yourself some well-deserved TLC.

Here is a description of each day from the Self-Care Calendar, plus downloadable wallpapers to help you stay motivated and on-track throughout your journey:

Day 1: Eat Clean - Eating clean is a great way to start off the first day of your self-care journey!  Make a day out of it and take a trip to your local farmers market. 

Day 2: Listen to a Podcast or Read - Take the time to read that book you’ve been making to get to or start that new podcast your friend recommended! 

Day 3: Meditate - If you need to compress, use this day to meditate and recharge your batteries. Since this year has been stressful, there’s no better way of relaxing and getting rid of the bad energies. Download this wallpaper to motivate you to get your meditation on:

Day 4: De-clutter Your Space - Go through your old clothes today and get rid of things you don’t need. Hopefully this will also help you cleanse and de-clutter your mind in the process! 

Day 5: FaceTime With a Friend - Reconnect with a friend today - old or new! That way you can chat about everything that’s happened this year, and maybe even over a glass of wine! 

Day 6: Host Wine Night - Hosting a wine night, whether it’s by yourself or with friends (in person or virtual), serves as a great and fun way to de-stress and close out a long week. 

Day 7: Spa Day - Give yourself a bubble bath, use your favorite candle and make your own DIY spa day!

Day 8: Start a New Skill - Take on a skill that you haven’t tried before, like baking a new recipe, learning a new language, or how to paint something. 

Day 9: Buy Some Flowers - Send a friend some flowers to brighten his or her day. You can even send some to yourself! 

Day 10: Get Crafty with DIY - Get creative today and make something DIY for your home or for a friend. 

Day 11: Practice Gratitude - Start off the morning by practicing gratitude. You can do this by thinking about something you’re grateful for — focus on the positives! Download this wallpaper to help remind you of all the things you’re grateful for:

Day 12: Stay Hydrated - Remember to drink water today! Fill up your water bottle and take this day to stay hydrated. 

Day 13: Compliment Someone - Find a way to compliment someone today, whether it be by texting someone or leaving a friendly comment on social media. 

Day 14: Cuddle a Pet or Human - Cuddle your pet or loved one today! Cuddling has many benefits, like lowering stress, which makes it a great addition to your self-care routine. 

Day 15: Coffee In Bed - There’s nothing quite like spending a cozy morning with coffee in bed.

Day 16: Go for a Walk - Today, make sure you go outside and go for a walk. Walking has many benefits, so go out there and enjoy nature!

Day 17: Turn off the Electronics  - Take some time today to turn off the electronics and do something like read a book. 

Day 18: Throw a Dance Party - When was the last time you busted out those dance moves? Be sure to throw yourself a mini dance party today to get your spirits up. 

Day 19: Cook a New Recipe - Try out a new recipe today. Make yourself something decadent to treat yourself for everything you’ve accomplished this year! 

Day 20: Write Down Some Goals - Sometimes self-care is doing what’s best for you, which includes planning for your life in the long run. Today, write down your top three goals that you want to achieve in the New Year. Take that paper with your goals and tape it somewhere you can see it each day, like your bathroom mirror!

Day 21: Try Yoga - Go take a yoga class today (in-person or virtual). Yoga is great for de-stressing and is perfect for boosting your mood!  

Day 22: Breathe - Remember to take a deep breath today. Be sure to breathe in and breathe out to release that bad energy. 

Day 23: Say Yes - Say yes to something fun today that you’ve never done before! This is a great way to step out of your comfort zone and try out a new activity. 

Day 24: Pick Out Your Favorite Flick - Snuggle up on the couch and watch your favorite movie today — a great way to escape the real world for a few hours. 

Day 25: Do an Act of Kindness - Make sure to do something nice for someone today and make them smile! For more inspiration, be sure to download this kindness wallpaper:

Day 26: Chat With Family - Make some time to catch up with family members today and share your new self-care habits! 

Day 27: Incorporate Hygge Into Your Home - Add some Hygge decor into your home and add some warmth with some fuzzy textures and twinkly lights. 

Day 28: Shopping Spree - Treat yo’self is today’s motto. Put on a cute outfit and get yourself something nice. Make a day out of it by going to the mall with your friends, or just chill in the comfort of your own home and do some online shopping.

Day 29: Make a New Friend - Try to make a new friend today, or reconnect with an old one! 

Day 30: Garden - Spruce up your yard today with some new flowers or plants! If you don’t have a garden, go shopping and pick up some plant babies of your own. Download this wallpaper to help you get inspired to garden:

Day 31: Take a Nap - Congrats! You're finished with your self-care calendar now, so take a nap! You deserve it after this crazy year. And feel free to repeat this Self-Care Calendar in a future month (maybe even next month!). Stay Fit and Live Well!

Makenzie Pohl is a content creator who develops helpful and compelling stories. Her passion for digital marketing and creative writing has led her to cover unique topics ranging from travel to lifestyle. She calls San Diego, California home, and enjoys dining out, photography, and traveling in her spare time.

How Seniors Can Stay Healthy Through Technology

Individuals over the age of 65 are at a higher risk for developing a host of physical and mental ailments, including diabetes, heart disease, Alzheimer’s disease, and pneumonia. Although there are some genetic components to these developments, the best way to ensure a higher quality of life throughout your golden years is to lead a healthier lifestyle overall. This means consuming a well-rounded diet, exercising consistently, attending regular wellness checks, and maintaining a positive outlook. If you have had an aversion to the most recent developments in gadgetry, you might be surprised at the ways in which technology can help you achieve your health goals.

Use Your Laptop to Educate Yourself
For many seniors, Medicare seems like a mystery wrapped in an enigma. While the system may seem overly complicated at first, there is more than enough information online that can help explain the inner workings in detail. This makes it easy to educate yourself on all of the varying Medicare Advantage plans and what each offers. Since some seniors are in need of additional medical services, these plans can help you save in the long run if you are willing to spend a little extra in the short run. Medicare Advantage plans can cover preventative care benefits, hearing and vision treatment, dental care, and expanded prescription.

Utilize Organizational Programs
Everybody 65 years and older is eligible to enroll in the Medicare system. Unfortunately, enrollment is not open year-round; seniors only have a two-month window from October 15th to December 7th to claim their benefits. Utilizing organizational programs is the best way to approach this complicated process. These web-based tools or computer programs can simplify your enrollment in Medicare by housing pertinent information such as your medical records, organizing phone numbers, sending you reminders, and allowing you to organize a calendar with important to-dos. These organizational apps can greatly simplify the enrollment process.

Turn to Apps
These days, there is an app for just about anything you could think of, and when it comes to health, the options are practically limitless. This turns your smartphone into the perfect personal assistant, making it easier to stay on top of your physical and mental health. There are apps for medication reminders, workouts, healthy eating and recipes, blood sugar monitors, and even emergency call apps.

Invest in a Smartwatch
A smartwatch is just a fancy way of describing new devices that fit like watches yet have the ability to perform some complex functions. Many of the watches connect with smartphones from the same company and allow users to take calls, answer text messages, and control apps without having to take out their handheld devices. There are some smartwatches that operate independently of phones as well. Seniors may want to consider investing in a smartwatch for its health-tracking capabilities. Depending on the watch you choose, you will be able to track your heart rate, blood sugar levels, sleep cycles, steps, and more.

Try a Smart Yoga Mat
Despite being a 5,000-year-old tradition that has been wrapped in mysticism since its inception, yoga has been proven time and time again to be beneficial — both mentally and physically. Since seniors are already at a greater risk for falls and associated injuries, it would behoove older individuals to try some simple yoga poses. Smart yoga mats are recent innovations that help practitioners maintain their posture through guided lighting and helpful readouts. These mats have a balance reading that can show seniors which way they need to lean in order to maintain their positioning. There are also designated lights that show people where to place their limbs during poses, making yoga a much more approachable activity for seniors.

Technology is a gold mine for helping seniors simplify their health goals. Familiarizing yourself with these devices can make it easier to track important health indicators, make smarter food choices, and maintain an effective exercise routine.

Bob Shannon created SeniorsMeet along with his wife, Mary. Their goal is to create an online meeting place for seniors like themselves who thrive on community. The site offers information and resources that are helpful to seniors as well as ways to keep in touch.

How to Replace Sugar with Healthy Alternatives

Sugar is one of the most common ingredients found in our food, and if you’re not paying close attention to the ingredient lists on the foods you’re consuming, it’s almost guaranteed that there is added sugar. Unfortunately, too much sugar intake can cause more harm than good. Many health complications are associated with added sugars, some of which include obesity, diabetes, and poor oral health. Luckily, there are plenty of healthy alternatives to table sugar that you can use to help lower your sugar intake and prevent risk of health related issues.

Here are 5 common sugar substitutes you can start baking with today:

Monk Fruit

Monk fruit sweetener is an extract that comes from monk fruit, a popular native fruit found in Southern China. Monk fruit extract is great for people who are trying to watch their weight, as it contains zero calories. This sweetener is commonly mixed with other sweeteners and is 100-250 times sweeter than traditional sugar. It’s best used to sweeten beverages, sauces, and dressings.

Stevia

Stevia is a natural sweetener extracted from leaves of the South American plant stevia rebaudiana. This sweetener is actually 200-350 times more sweeter than regular sugar, so not much is needed when baking or cooking. Stevia is known to have a slightly different, more bitter taste than traditional sugar. It also has zero calories and helps maintain healthy blood pressure and blood sugar levels. 

Whole Fruit

Whole fruit can make one of the best natural sweeteners, as it provides so many health benefits aside from just another sugar substitute. Fruits naturally have lots of fiber, minerals, vitamins, and antioxidants. Unprocessed, whole fruits that aren’t filled with any added sugars work best and provide the best health benefits. When baking, blend the fruits and use them in batters and doughs as a sugar substitute.

Xylitol

Xylitol is a sugar alcohol that comes from birch wood, corn, and found in many different fruits and vegetables. It’s sweetness is very comparable to regular sugar, but contains far less calories. Because Xylitol is low in sucrose, it is best for people with diabetes or those trying to lose weight. It also has antibacterial properties that can help prevent oral health risks, like tooth decay and gum disease.

Erythritol

Erythritol is another sugar alcohol that’s primarily found in foods like mushrooms, peaches, grapes, and watermelon. It is another great option for people who have diabetes because it does not raise blood sugar or insulin levels. Similar to Xylitol, it has even fewer calories and has a similar sweetness to traditional table sugar. 

If you’re looking for ways to use these healthy sugar alternatives in your kitchen, Everlywell created these helpful kitchen printables that include conversion charts and recipe cards that will help make sure you are using the correct sugar substitute measurements for your favorite recipes. 

Corey Doane is a Content Marketing Specialist at Siege Media and has a B.S. in Public Relations. She creates content on a wide range of topics and has a passion for the lifestyle and wellness space. When Corey isn’t writing, you can find her going on a hike and spending time with her family.

How to Practice Mindfulness for Better Sleep

Have you or someone you love been struggling with insomnia? Due to the current climate, a good night’s sleep might feel like a thing of the past, but as we begin to transition back to social interaction, what many are calling the “new normal,” proper sleep and rest are more important than ever. 

35% of adults don’t get enough sleep according to the CDC. While we can assume this is largely due to restlessness and anxiety brought on by the pandemic, other stressors that contribute to our inability to sleep as well. Most commonly, these secondary stressors are news, media, electronic devices, and the ability to quiet our minds. So it causes us to ask, what strategies are you using to catch Zs? If you’re like many who prefer natural non-screen solutions to better sleep, than why not try a few mindfulness exercises. 

In this article, we’ll explore a few mindfulness exercises to aid in your transition back to the “new normal.” Before getting started let’s examine why mindfulness can be so helpful with catching some Zs. 

How Mindfulness Promotes Healthy Sleep Patterns
According to the National Sleep Foundation, mindfulness techniques create physiological changes that are similar to those that occur when your body is in the early stages of sleep. These bodily changes include the slowing of pulse, dropping of blood pressure, and decreasing of cortisol levels. 

Mindfulness exercises don’t only benefit your ability to sleep, but also can have a continuous impact in your day to day life. Having healthier sleep patterns can increase your focus during the day, improve your memory and problem-solving skills, as well as regulate your metabolism.

All of these benefits ultimately help you become a healthier happier you! 

Now let’s explore three different mindfulness exercises you can try before bed.

Box Breathing

Also known as square breathing, box breathing is one of the best ways to reset your breath (and your brain) at the end of the day. As stressors come and go during the day, reconnecting with your breath can help you feel grounded and relaxed. 

Instructions:

1. Find a quiet space without distractions.

2. Set a timer for 1–3-minute intervals, pausing briefly before starting a new interval of continuous deep breathing.

3. Before you start the process of breathing, decide if you’d rather use your finger to trace the square, or place one hand on your chest and the other on your lower stomach to feel the air entering and leaving your body.

4. Breathe in for 4 seconds, filling your lungs.

5. Hold your breath for 4 seconds.

6. Exhale for 4 seconds, being sure to expel every last bit of air.

7. Hold your lungs empty for 4 seconds.

8. Repeat as desired.

Benefits:

• Lowers worry and anxiety

• Increases circulation

• Increases mental clarity

• Improves your ability to manage stress

Five Senses Reflection

This exercise is best for those who value using positive thinking as a tool for practicing mindfulness. This five senses writing exercise is focused on reflecting on a positive experience. Pick one memory from the recent past that was a positive experience for you. By reflecting on it, visualizing it, and feeling each detail according to the five senses, you’ll slowly transition your mind into a more meditative state.

Instructions:

1. Set a timer for 10 minutes. 

2. Choose a positive memory and start to recreate it in your mind. 

3. Visualize and record all the details of the memory.

4. Any time you find yourself losing focus, acknowledge the distracting thought, embrace it, and then let it go. Patiently return back to your story rather than letting unrelated thoughts frustrate you.

5. Repeat as desired.

Benefits:

• Centers and grounds you

• Reminds you to be mindful of the positive details of life 

• Clears your head and frees up mental energy for the next day

Gratitude Mapping Exercise

This exercise of mind mapping is great for anyone who wants to become more in touch with their emotions and feelings. Journaling or mind mapping is key for reflecting and practicing gratitude right before you go to bed. This assurance will help you rest easier and feel grateful for what is in your life. 

Instructions:

1. Find a quiet space. 

2. Take a series of deep breaths for at least three minutes before you begin writing.

3. Set a timer for 10 minutes. Record everything that you are thankful for within each category. Be as specific as possible and focus on the feeling of gratitude as you’re writing.

Benefits:

• Decreases stress

• Declutters mind and blocks negative thought patterns

• Increases awareness of all the positive things already in your life

To try these different exercises at home, the folks at Tommy John created free printables you can download to add some mindfulness to your bedtime routine.

Stacy Walden is a writer from sunny San Diego and loves covering topics around wellness and holistic living. In her free time, she enjoys traveling and spending time with her family.

How to Level Up in Your Yoga Practice

If you’ve recently dipped your toes into the world of yoga, you might want to learn more about this ancient practice and take your skills further. But if you’re working with a tight budget, the high prices for some studio memberships and fancy yoga gear may make you wonder if yoga is really for you. 

Yes, you could easily spend hundreds of dollars on classes at luxurious studios and high-end athletic wear, but you don’t have to shell out that kind of cash to become an accomplished yogi. Here’s how you can achieve massive progress in your yoga practice without major spending!  

Set Intentions and Goals
Setting personal yoga goals will make you feel more motivated to hit the mat on a regular basis. Depending on how often you’re able to practice, you may want to set weekly or monthly goals to suit your schedule.

By downloading a fitness app to your smartphone, you can log the goals you want to achieve and track your progress with each yoga session. If you can’t always afford to take classes at a studio, logging your own progress will help you improve throughout your yoga journey.

Try Smart Tech
Today, there are plenty of smart tech devices on the market that can benefit your yoga practice. For example, you might want to purchase a tablet so that you can stream videos of yoga classes when you can’t make it to a studio to practice.

Perhaps you’ll want to pick up smart speakers to stream your favorite playlists while you flow. Or maybe an essential oil diffuser would help create a relaxing atmosphere when you practice at home. According to Yoga Basics, scents like lavender and chamomile have a particularly calming effect.

None of these devices have to come with a high price tag. Try shopping around online at retailers like Best Buy where you can not only find a great selection of electronic gear, but also a price-match guarantee. Another idea is to hold off until the holiday shopping season and top off your savings with Black Friday coupons to stretch your pennies as far as possible.

Meditate Instead of Zoning Out
Yoga is about moving your body and focusing your mind. Therefore, meditation is a key aspect of growing your yoga practice. But it’s very easy to allow your mind to wander during yoga, and by the end of a class, you might realize that you’ve spent the past hour daydreaming rather than meditating.

Why not download a free meditation app for your smartphone and begin a daily meditation practice? After just a couple of weeks, you might notice a difference in your mindset, and in how it affects your yoga.

If you’re going to be practicing meditation and yoga at home, you’ll want to limit distractions. One of the best ways to stay focused and rid your home of negative energy is to keep your home clean, decluttered, and well lit.

Find a Well Trained, Enjoyable Teacher
Sometimes, it can take a while to find a yoga teacher who you really click with. Before taking the plunge and purchasing a studio membership, try taking classes with a few different teachers in your community to see who you’d like to keep learning from. Sonima suggests making sure they are qualified as Registered Yoga Teachers through a school certified by the Yoga Alliance.

In many locations, you can also find donation-based classes with local teachers who offer instruction with a “pay what you can” price model. And if you’re totally strapped for cash, seek out teachers who upload their classes to the web and learn how to practice safely at home.

Use Supportive Equipment
If you want to improve your yoga practice, working with the right equipment can make a world of difference. Check sales at sporting goods stores or athletic wear brands for mats, yoga blocks, straps, blankets, and towels. Sometimes you can pick up gently used items, and you can often repurpose things from around your house for the same duties—for example, you could use a scarf instead of a strap, or roll up bath towels to cushion your knees during certain poses.

Yoga is a universal practice. No matter what the skill level, anyone can benefit from yoga. And even if you don’t have much wiggle room in your budget, you can become a master yogi. There are plenty of frugal yogis out there—you just need to get creative to find a good deal, then put it to work in your practice!

Sheila Johnson left the corporate world and long hours behind to start her own business. Since then, she’s seen so much personal success with her health and wellness routine that she wanted to share it with others as a ZENthusiast. Thru her website, WellSheila.net, she hopes that sharing her story will help and inspire others to put their physical and mental health first with a regular wellness routine.

The Power of the Nose

“I haven’t had to use my inhaler since the day that I began nasal breathing” – Ryan Teixeira, former collegiate soccer player and current CrossFitter.

How could this be? Ryan is an elite athlete who as such received a tremendous amount of athletic coaching his entire life. When he began to experience difficulty in breathing, his doctor diagnosed exercise-induced asthma and prescribed an albuterol inhaler. Up until recently, he had been using that inhaler multiple times a day for over SEVEN years. That’s well over 5,000 inhalations of a foreign chemical. Unfortunately, this was unnecessary since everything he needed to breathe optimally was already provided by his nose, in spite of having a severely deviated left septum.

One of the benefits of nasal breathing, defined as “breathing solely through your nose,” is the distribution of Nitric Oxide (NO) throughout the cardiopulmonary system. No, not that Nitrous Oxide (NOS) used by Vin Diesel to fuel his cars so he could live his “life a quarter mile at a time” in the Fast and the Furious cinematic franchise, but rather Nitric Oxide (NO). Nitric Oxide is naturally produced in our paranasal sinuses and is delivered throughout our body when we breathe solely through our nose. Nitric Oxide is a natural antimicrobial and vasodilator. NO also counteracts bronchoconstriction, which occurs with exercise-induced asthma, allergies and other respiratory issues. Albuterol, the active ingredient in the inhaler Ryan used for seven years, works by bronchodilation, the opposite of bronchoconstriction.  Currently NO, due to these same properties, is now being used internationally to treat Covid-19 patients in respiratory distress.

Mouth breathing on the other hand can be quite harmful, as Ryan now realizes. When you breathe through your mouth, especially during exercise, you are actually narrowing and constricting the smooth muscle that lines your airways. This can inevitably lead to exercise-induced asthma. You are also dehydrating yourself while mouth breathing, whether it is during exercise or not. Let’s say you are going for a hike, a long bike ride, or a run where water may be limited. If you are breathing solely through your mouth, you will lose up to 42 percent more moisture compared to nasal breathing (breathing solely through your nose). That is the difference between being extremely dehydrated and not. Habitual mouth breathing is a primary cause of low levels on Nitric Oxide. Listed below are a few conditions associated with low NO levels:

• High Blood Pressure

• Erectile Dysfunction

• Insomnia

• ADHD

• Poor Memory

• Asthma

• Anxiety/Irritability

• Decreased Heart Function

• Thin Bones

• And the list goes on…

Ryan’s triumph over exercise-induced asthma is one of the many success stories that I have witnessed since implementing nasal breathing with my clients. Andrew Muse, a mountaineer who resides in Salt Lake City, Utah, took note of my promotion to convert to nasal breathing during training and sport back in 2018. Since then, Andrew has educated himself and implemented nasal breathing techniques into his daily routine. The outcome? “Nasal breathing has been so beneficial for me, I’ve been telling everyone to do it. Anyone who has trouble getting in the zone or finding rhythm in their activity will greatly benefit from nasal breathing. Your focus on breathing properly during exertion allows synchronicity between mind and body. It becomes mediation.” Mind you he nasal breathes over TWO miles above sea level while hiking, mountain climbing, skinning, mountain biking and skiing (YEWWWWWW!).

However, Andrew’s and Ryan’s successes are not just limited to the benefits of Nitric Oxide. Many pulmonologists, scientists and experts all agree that we are a culture of over breathers. Meaning, we breathe way more than we should. You might be questioning, “How can we over breathe too much when our body was designed to breathe this way?” Well, as explained by James Nestor, author of the recently published New York Times best-selling book, Breath: The New Science of a Lost Art, “just as we’ve become a culture of over eaters, we’ve also become a culture of over breathers.”

When we breathe through our mouth we tend to over breathe, and we exhale too much Carbon Dioxide (CO2). Contrary to popular belief, the more air you breathe in and out of your mouth does not equate to more Oxygen (O2) being delivered to your tissues. What about those oxygen masks you see on the sidelines of football fields, especially the ones in Denver, Colorado, the mile-high city? Useless (for real). The only time an oxygen mask is beneficial for a healthy individual is above 8,202 feet (2,500m), which is the height you can begin to feel the effects of a lower partial pressure of oxygen in the air. Anyone familiar with basic human physiology can tell you why: Oxygen binds to hemoglobin on red blood cells. Oxygen then unloads from hemoglobin to your tissues with an increase in Carbon Dioxide (CO2) partial pressure. This is known as the Bohr Effect. When you breathe through your mouth, you are actually decreasing the amount of CO2 in your blood. Therefore, you are decreasing the potential amount of oxygen delivered to your tissues. Conversely, when you breathe solely through your nose, you are increasing your body’s tolerance to carbon dioxide and delivering more oxygen to your tissues. This results in increased oxygen carry capacity and delivery to your tissues (higher VO2 Max for example). Intolerance to Carbon Dioxide is also why people are struggling with a mask on during COVID-19. Wearing a mask regularly will actually increase your tolerance to Carbon Dioxide and increase the amount of Oxygen being delivered to your tissues.

“So, you are telling me to breathe only through my nose and not breathe through my mouth? But why has no one told me this before!?”

I know, right?! I myself played ice hockey, baseball and track and field in high school. Not once did a coach or trainer advise me to breathe solely through my nose. I even went on to study cardiopulmonary physiology in college and completed over 4,000 clinical hours before graduating. Never did I read or hear anything about breathing solely through the nose. All of this changed in 2017 when I read The Oxygen Advantage by Patrick McKeown, who is regarded as the top professional on nasal breathing in the world.

I recently told Patrick about my experience at university and asked him why this is not yet being taught in higher education. His response: “It is a very understudied topic. People ask for science, but science has not yet caught up.”

Nasal breathing and the benefits associated with it are undeniable. While it is an understudied topic, there is a significant number of scientific articles, clinical studies, and publications clearly demonstrating the benefits. This information is not new either. It has been known for thousands of years and studied, documented and reproduced within the last few centuries. However, it is only recently that awareness started to increase. The Joe Rogan Experience, the number one podcast in the world, recently featured James Nestor discussing his own personal journey with nasal breathing, which is detailed in his new book that I mentioned earlier, Breath: The New Science of a lost Art. I highly recommend giving it a read.

I will bet money that within the next decade breathing correctly is going to be right up there with diet and exercise as the major modalities to improve your health. Tolerance to carbon dioxide will be a significant measure of fitness right up there with VO2 Max. We can go a few weeks without food, and a few days without water, but we cannot go more than a few minutes without air. Breathing rules all, and it is about time that we started educating people on the most beneficial ways to do so.

Ryan Beauchesne holds a B.S. in Cardiopulmonary Physiology from Northeastern University and is owner of Mobility Rx LLC, your personal fitness consultant, a concierge physical therapy and personal training service. He coaches worldwide online via the TrueCoach App (on iTunes and Android) and in person in Boston. For more information on how you can improve your health and performance, email Ryan at info@mobilityprescription.com or visit www.mobilityprescription.com.

Eight Mental Health Benefits of Exercise

When we think of exercise, the physical benefits usually come to mind. But breaking a sweat everyday also has a positive impact on our mental health. I’m sure if you think back, you can remember a time where you didn’t really feel like working out. You had to give yourself a pep talk and drag yourself out of bed. But, you did it anyway and felt amazing afterward! We’ve all been there. Whether you’re lifting heavy weights or practicing yoga, daily movement can directly impact our mental state. 

Exercise is one of the best ways to reduce anxiety and improve our mood. With so much going on in the world right now, feelings of stress and anxiety aren’t uncommon. A run, a brisk walk, or even some Zumba can help turn your mood right around. Science says that the effects of exercise creates a complete mental shift and can help reduce these feelings. 

Daily exercise can also help improve your sleep, boost your self-esteem, reduce chronic diseases, grow your social life, and improve your sex life. 

To help you understand the link between exercise and mental health, Naked Nutrition created this visual that explores eight mental health benefits of exercise, backed by science:

Corey Doane is a Content Marketing Specialist at Siege Media and has a B.S. in Public Relations. She creates content on a wide range of topics and has a passion for the lifestyle and wellness space. When Corey isn’t writing, you can find her going on a hike and spending time with her family.

How to Turn a Living Room Into a Cheap, Secret Gym

One of our Stay Fit Blog contributors, Rocio Espinoza, recently turned her living room into a temporary fitness area, and chronicled it. During these times of social distancing and lockdown, she found that she was suffering from stress and anxiety, so to keep active and healthy, she compiled tips to create a home gym on a budget with workout items that can easily be hidden when not in use. Click here to read how she turns her living room into a cheap, secret gym, originally posted on the Hire A Helper blog.

Rocio Espinoza is a Search Engine Optimization (SEO) Marketing Specialist, and she does Content Marketing at Porch.com. Rocio is passionate about wellness and fitness, and she enjoys reading, writing, and music.

Optimal Women’s Workout Guide

You already know that working out is a good idea — that’s why you might feel guilty for skipping it. What you may not know, however, is precisely what makes it so beneficial. A successful exercise routine can do so much more than help you maintain a healthy body type. It also can improve your mood, reduce stress levels, and lower your risk for experiencing health issues later in life.

Yet even though you may be aware of everything regular workouts can do for you, you still may have trouble staying motivated to go to the gym. You also may be approaching your workout in a way that doesn’t allow you to receive optimum benefits.

That’s why it is important to know some of the do’s and don’ts before starting a regular fitness routine. These suggestions can help you get the most out of exercising, while reducing your risk of injury. For example, although it’s a good idea to stay hydrated, avoid guzzling water to prevent cramps.

The accompanying women’s workout guide infographic contains some useful advice to help women maximize their workouts, as well as some tips to stay motivated to get to the gym:

Optimal Women’s Workout Guide from JSCULPT

Jaz Jackson is owner and creator of JSCULPT Fitness. Having gone on her own weight-loss journey, Jackson designed the JSCULPT Fitness Belt to assist with her workout.

How to Build Out a Garage Gym

Everyone knows that regular workouts are an ideal habit, and home fitness is a great way to stick to healthy habits. Working out at home is a huge trend right now, and creating an at-home gym in a big, open space like a garage means you will have plenty of space for home gym equipment and still be able to move around. Having a gym in your garage means space for cardio and weight equipment, or even specialized equipment for a TRX home gym or a CrossFit home gym. And just think of the money you will save on expensive gym memberships!

How to Get Started and First Steps
Building out a gym in your garage does not have to be complicated or expensive. But you do need to take several things into consideration before you get started. To make a gym in your garage, ask yourself the following questions:

1) Assess the space. Is there enough space for all of your gym equipment? Can you use the entire garage or only part of it?

2) What is your budget? Depending on what you choose to do, the costs of creating a home gym can be as low as a few hundred dollars, and go significantly up from there.

3) Is the garage attached or detached? Will you need to regulate the temperature with heating or air conditioning? Be sure to add HVAC installation costs into your budget.

4) Do you engage in any specialized workouts? Make sure the space and layout can accommodate those workouts and any necessary equipment.

5) Think about how you will exercise and design your space accordingly. What cardio equipment do you use and enjoy the most? If you hate the treadmill or some other piece of equipment you know you won’t use, then don’t waste space and money on it for a home gym.

What to Include
Knowing what to include and what not to include are equally important when you build a home gym. The average garage size is 20’ x 20’, which should be plenty of space for home gym essentials like a weight bench, squat racks, weights themselves, and at least one piece of cardio equipment, like an elliptical or exercise bike.

The best home workout equipment (and especially the best equipment for beginners) is what you will actually use. If you like to do specialized workouts like TRX, CrossFit, pilates, spinning, or barre, then make sure you focus on those needs.

If you are on a budget, try to stick to the basics. A few hand weights and a weight bench are a good starting point. To save even more money, think about everyday objects you can use instead of investing in new gym equipment. For example, you could use a chair, stairs, and heavy detergent bottles for some exercises. It is important to remember that you can get a great cardio workout from something as simple and inexpensive as a jump rope. Installing some inexpensive mirrors can help create a gym-like atmosphere.

Best Home Gym Layouts
The best home gym layout depends a lot on the size of your garage and what types of workouts you want to do. Are you more of a weights or cardio person? Or do you like a balance of both? Set aside designated areas for your weights, weight bench, and squat rack, if you have them. Leave as much room as possible in the middle of the room to do stretching exercises, weight-bearing exercises, and calisthenics. Have a corner for smaller miscellaneous equipment like a balance ball, heart rate monitor, and a yoga mat. Use inexpensive cubbies against a wall for towel and water bottle storage. If there is room, set aside another area for cardio equipment like a treadmill, exercise bike, rowing machine, or elliptical. To ensure there is plenty of airflow, make sure you have left space to access doors, windows, and the garage door if you want to open them.

Best Home Gym Workouts
As mentioned, the best home gym workout is the one you enjoy most and will do on a regular basis. Many popular workouts like mat pilates, barre, TRX, and CrossFit can be adapted for home gym workouts. One of the most popular workout trends at the moment is CrossFit, and a CrossFit home gym can work just as well as a professional gym for your CrossFit WODs. CrossFit home gym equipment doesn’t have to be expensive or specialized, and most fundamental CrossFit equipment is relatively compact; you can get by with just a barbell, kettlebell, and medicine ball. Look for apps or online videos that demonstrate a safe home gym WOD and try the workouts that work well for you.

Pulling it All Together
Making a home gym in your garage doesn’t have to be costly or complicated. Like any workout regimen, the best thing you can do is simply get started, so focus on the basics, do what you like most, and make sure your new home gym is a space where you will enjoy working out.

This article was originally posted on Porch.com. Rocio Espinoza is a Search Engine Optimization (SEO) Marketing Specialist, and she does Content Marketing at Porch.com. Rocio is passionate about wellness and fitness, and she enjoys reading, writing, and music.