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5 Life Changes That Will Make You Jump Out of Bed Every Morning!

5 Life Changes That Will Make You Jump Out of Bed Every Morning!

If you want to see how life is meant to be lived, just take a few moments and watch children play.  Their first instincts are to explore, create, experience and have fun! We carry this explorer instinct with us through our teen years and maybe through the first few years out of college, but then something occurs; we grow up.

After all, life can get pretty serious.  College graduates must find jobs, housing, pay bills and establish themselves.  Then it’s time to find a spouse, settle down and start a family. Next, gotta focus on promotions to get those big raises to provide for that beautiful young family.  And what about college educations and retirement? And by the time the college graduate realizes, 25 years has quickly and magically disappeared!  Becoming an adult is a process and it tends to result in people being formed and pressed into molds.  We learn as we grow older that being different isn’t always the best thing.

Many of us even learn to modify our behavior to make sure we don’t stick out of the crowd. Ever heard the expression “Fly under the radar?” There is one problem though.  Conformity suppresses our individuality; the essence that makes each of us unique.  And once our spirit is suppressed it may take years, if ever, to excavate.

In order to reawaken that child-like, adventure-seeking, explorer within, we must introduce new and exciting things to our lives to reawaken our authentic self and make us feel alive once again! My motto is: if you can change your thinking, you can change your life!  So here are 5 life changes that will make you jump out of bed every morning:

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1. Begin planning a fall vacation in January

Nothing says excitement like getting away from it all and relaxing!!  And what better way to add excitement back into your life than to spend your year planning and anticipating an exotic vacation?!  Imagine beginning your year with the knowledge that you may end up anywhere in the world come September or October.

The possibilities are endless: cruises, Caribbean islands, United States, Asia, Europe, Disney, hiking, skiing, scuba, relaxing, cocktails, great food, etc.  Just thinking about it gives me goosebumps! And the fun of it all is you get to plan every aspect along the way.  Talk about adventure right from the same chair you boringly scanned the internet just 2 months prior!

Now your life has a purpose and you have some fun to look forward to.  Not only that, but the excitement of the unknown and the unlimited possibilities reawakens your dormant adventurous spirit which, in turn, adds excitement to a boring, mundane life!

2. Join an exciting exercise program

I cannot think of a better way to change one’s life than to begin living a healthy lifestyle. I experienced the benefits of a healthy lifestyle a few years ago upon losing 25 pounds following my MS diagnosis.  And let me tell you, it will change your life forever!!

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What is keeping you from working with your doctor to develop an exciting fitness regiment that works specifically for you? Oftentimes we think of gyms and machines when we think of fitness and exercise, but what if you think outside the box and add some spark? Ever thought of martial arts, MMA training, boxing training, mountain climbing, parkour, anti-gravity yoga, plyometrics training?  There are so many new and exciting fitness regimen that will not only break the cycle of boredom, but will also get you into that ripped physique you’ve always imagined!

3. Begin planning the business you always wanted to open

I have always believed that luck occurs when opportunity meets preparation.  And what better way to add some zest to your life than opening a business!  Or at least planning to open a business.

Even if you don’t have the capital right now, why not start planning?  Go online and begin preliminary investigations on your business.  How much will start up costs be?  Will you need permits?  If so, where and when will you need them?  Will you need to lease a building or office space?  If so, what location, price and square footage?  Will you need employees? What is your operating budget?  Have you conducted demographic studies?

Now if these plans don’t get you motivated I don’t know what will!  Imagine spending an entire year planning and preparing every detail of your business.  Before any entrepreneur goes into action, they must do the leg work and develop a well-developed business plan and that planning process might just be what the doctor ordered to break you out of your dull-drums!

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4. Start writing your autobiography

So you say you don’t have a story to tell?  You don’t think anyone would be interested? How do you know if you never try?

I can tell you some of my favorite blogs are those that tell the everyday stories of a person just like you! Maya Angelou said “There is no greater agony than bearing an untold story inside you” (I Know Why the Caged Bird Sings).  With that said…let that story out!  Sit down with pen and pad or grab your laptop and get to writing.  It is that simple.

Reminisce about about your childhood.  Think back to family vacations.  What about the neighborhood in which you grew up?  Remember the names of your friends growing up and the times you spent together. Before you know it, your jog down memory lane will come to life on paper and paint a picture of an experience that no one on this planet has ever experienced!  You may just discover that your life isn’t as boring as you think!

5. Take up an amazing new hobby like skydiving or scuba

Extreme sports are not for the faint-of-heart and are not recommended for everyone. But, can you think of a better way to add juice back to life than jumping from a perfectly functioning airplane? Or maybe diving with sharks on a shipwreck at 80 feet?

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I know several friends that have taken up some type of new hobby which acted as a jump-start for their life, making them feel alive again. Go online and see what excitement exists in extreme sports: rock climbing, skydiving, scuba, cycling, mountain biking, white water rafting, kayaking!  There are so many expedition companies whose experts are waiting to train you to experience a life lived on the edge.

Don’t be afraid, take the plunge today!

When all is said and done, life is about experiences.  And it is the lack of new and exciting experiences that kills our spirit as adults.  Life wants to compress you, stifle you and mold you.  But I say it is time for you to break free of this conformist thinking and get out onto the expressway of life and live!

Here’s the skinny: you may not all be able to work the job of your dreams, but you sure can live the life of your dreams!   The only question left: are you up to the challenge of changing your actions in order to get new and exciting results?

Featured photo credit: Alarm Clock/Phalinn Ooi via flickr.com

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Published on July 9, 2020

10 Easy At-Home Leg Toning Workouts for Women

10 Easy At-Home Leg Toning Workouts for Women

As you grow older, it becomes hard to balance and have stability in your joints if you’re not engaging in leg toning workouts. You start losing muscle mass, strength, and function over time. Furthermore, if you’re physically inactive, you’ll lose 3 to 5 percent of muscle mass each decade after age 30.

Thankfully, you can still score your strongest legs ever with the help of leg toning workouts. Strong legs help you support your body better and make you more attractive. Also, they are less susceptible to injuries.

The best part? You don’t need fancy and expensive gym equipment to fire up those leg muscles. You can do that right at home.

Ready to get strong? Here are the best at-home leg toning workout moves for women.

1. Bodyweight Squats

    The squat is often referred to as the king of all exercises. It’s an amazing way to tone your legs. Not only does it help you build lean muscle, but it also works your abs, butt, and hips. Also, if you’re suffering from back pain, it’s a great option as it doesn’t strain your back when done right. To do a squat:

    • Stand straight with your feet shoulder-width apart and toes slightly turned out.
    • Bend at the knees until your thighs are parallel to the floor.
    • Pause for a moment and push yourself back to your original position.
    • Repeat.

    For extra support, consider doing this near a wall. Aim for 3 sets of 15 reps twice or thrice a week.

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    2. Forward Lunges

      When it comes to strength training, lunges are one of the most popular choices. It strengthens your legs while improving mobility and stability. Lunges also sculpt your butt and abs. What’s more, it can also help improve your posture. In order to do forward lunges properly:

      • Stand tall holding a dumbbell in each hand with your feet hip-width apart.
      • Take a big step forward with your right leg and lower your body into a lunge until both knees are bent 90 degrees.
      • If possible, lightly touch the floor with your left knee.
      • Push off on your front foot to bring yourself to the starting position.
      • Repeat on the other side.

      Aim for 3 sets of 12-15 reps on each leg. You can also do it without dumbbells if you’re just getting started.

      3. Single-Leg Deadlift

        Single-leg deadlifts targets all the major muscles, such as hamstrings, glutes, and even your core. It develops strength, balance, and stability. Another advantage of doing single-leg deadlifts is that it improves mobility through the legs and hips. To do a single-leg deadlift:

        • Stand with your feet hip-width apart.
        • Hold a dumbbell in each hand with palms facing the front of your thighs.
        • Lean forward and shift your weight on the left leg with your right leg extended slightly behind you.
        • Lift your extended right leg until your body is parallel to the floor, arms hanging down.
        • Slowly return to the starting position.
        • Repeat and switch legs after doing all the reps.

        Do 3 sets of 15-20 reps with a 60 second break in between. If you’re new to this, you can also do it without weights.

        4. Jumping Jacks

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          Jumping jacks are an excellent leg toning workout move. They work your quadriceps, glutes, and hips. According to one study[1], they may also improve bone density. Additionally, this exercise also increases strength and agility. Here’s how you do jumping jacks:

          • Stand straight with your legs together and arms to your sides.
          • Jump into the air and spread your legs slightly beyond shoulder-width apart while your arms stretch over your head.
          • Jump back quickly, bringing yourself to the starting position.
          • Repeat.

          Start with 3 sets of 10 or more repetitions of jumping jacks.

          5. Single-Leg Calf Raise

          See the source image

            The single-leg calf raise strengthens both your lower legs and helps improve balance on one foot. This is important because it can improve sports performance and prevent injuries. Furthermore, it can also help prevent the onset of knee pain. Finally, it may also increase the size of your calves. To do a single-leg calf raise:

            • Stand upright with your feet hip-width apart and arms on your hips.
            • Bend your left knee and bring it hip-level.
            • Lift your right heel off the ground and balance on the ball of your foot.
            • Pause for a moment and lower your heel.
            • Repeat and then switch sides.

            Do 3 sets of 15-20 reps on each leg. Consider adding weight to make it more difficult.

            6. Side Lunges

              This leg toning workout move targets the sides of the glutes and quadricep muscles. It’s also a great exercise for tight hips and groin. Needless to say, it strengthens both your legs and boosts stability. To execute a side lunge the right way:

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              • Stand with your feet hip-width apart and hands clasped in front of your chest.
              • Take a big step out to the right and lower your right knee until it is bent 90 degrees while pushing your butt back.
              • Keep your left leg straight during the process.
              • Push back and return to the starting position.
              • Repeat.

              Shoot for 10-12 reps and switch sides. Aim for 3 sets on each leg.

              7. Plank Leg Lifts

                Plank leg lifts work your butt and upper legs. With this exercise, you’ll also be able to get the benefits of a regular plank, meaning it will tone your whole body. It trains your core, glutes, and shoulders. Even better? It also trims body fat and improves posture. To do a plank leg lift:

                • Begin in a low plank position with your body straight and weight on your forearms.
                • Tighten your abs and raise your right leg, pausing for a moment.
                • Lower your right leg and do the same with your left leg.
                • Repeat.

                Do 2-3 sets of 15 reps. Brace your abs and glutes during the process.

                8. Glute Bridge

                  The glute bridge makes one of the best leg toning workouts for beginners. It sculpts your legs and improves hip mobility. If done correctly, it also enhances core stability. This exercise is also safe for people with chronic back pain. To do a glute bridge:

                  • Lie on your back with knees bent and feet flat on the ground. Place your arms at your sides.
                  • Squeeze your abs and glutes.
                  • Raise your hips off the floor until your shoulder, hips, and knees are in a straight line.
                  • Pause for a few seconds and return to the starting position.
                  • Repeat.

                  Shoot for 2 sets of 10-12 reps. Do this 2-3 times a week. You can also wrap a resistance band around your thighs to challenge your endurance.

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                  9. Step-Ups

                    If you’re looking to strengthen your thighs, step-ups are an excellent choice. It targets the quadricep muscle that helps protect the knee. What’s more, it also improves balance and stability. You can do step-ups anywhere. All you have to do is find a bench, chair or any raised platform. To do a step-up properly:

                    • Begin standing facing a step.
                    • Place your right foot on the step and left foot on the floor.
                    • Press through your right heel and bring the left foot up until your left knee forms a 90-degree angle.
                    • Hold this position for a moment and then return to the starting position.
                    • Repeat and switch legs.

                    Aim for 3 sets of 12-15 reps on each side. To make it harder, hold dumbbells in your hands.

                    10. Dumbbell Good Morning

                    How to Do Good Mornings With Perfect Form | Muscle & Fitness

                      Dumbbell good mornings mainly target the hamstrings, but they also improve hip and back strength. You’ll also be able to develop stronger glutes with this exercise. Overall, it’s a great exercise for toning your legs. To perform this exercise:

                      1. Stand with your feet shoulder-width apart and knees slightly bent while holding a dumbbell in each hand at shoulder level.
                      2. Hinge forward at your hips, and lower your torso until it is parallel to the floor.
                      3. Hold this position for 4-5 seconds and return to your original position.
                      4. Repeat.

                      Aim for 3 sets of 12-15 reps.

                      Final Thoughts

                      There are so many benefits of having well-toned legs. Stronger legs not only look good, but they also give you greater independence as you age. Therefore, it’s important to take good care of them.

                      In addition to exercise, you should also consider exfoliation and moisturization to keep your legs smooth, healthy, and firm. Always remember that strong legs are important if you want to live a healthy and active life. So, start working those leg muscles today, and you’ll thank yourself later.

                      More Tips on Strengthening Your Legs

                      Featured photo credit: Sergio Pedemonte via unsplash.com

                      Reference

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