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The Top Five Hacks for Having the Best Home Gym

The Top Five Hacks for Having the Best Home Gym

Staying fit is important for so many reasons. When you are fit, you are a lot healthier and you can enjoy life so much more since you can move a lot more and have the ability to do more things. When you are fit, you also look much better which is terrific for improving your confidence and your mental health.

Not having money or time for the gym is no excuse and neither is not having enough room for a home gym. If you have the right tools you can still get a full workout from a mini gym that can fit into a tiny closet or trunk. Here are the top five hacks that will help you stay fit even if you live in the world’s tiniest apartment or if you are on a small budget;

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1. Resistance bands

Resistance bands have hit the market by storm and are an absolute must for your mini home gym because you can get a full body workout from an item that can fit into a tiny handbag. There are so many different workouts that you can do with these bands. You can use resistance bands for losing weight, as a cardio workout and for toning your body by simply following the right exercises.

Resistance bands are great for loosing unwanted fat quickly as you are using your own body’s resistance to help with the workout.  The bands are perfect for targeting certain problem areas of your body such as your love handles. You can also use the bands to recover from injuries since you can stretch out and strengthen damaged muscles.

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2. Yoga mat

A yoga mat will give you good cushioning from the hard ground and they roll up into a tiny roll that can easily be stuffed into a trunk or closet in your apartment. You can use a yoga mat to do a lot of different workouts such as Yoga and Pilates or you can do basic workouts such as sit-ups, pushups and stretches much more comfortably. Yoga is such a creative activity for people who want to clear their mind and work on their centre of gravity.

3. Weights

Weights are perfect for a mini home gym because there are so many different weighted weights on the market. You can find a few sets that match your body size and workout types and viola! You are ready to build, shape and tone those muscles and break down fat in your arms, back, tummy and more by simply doing the right type of exercises.

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You can also get adjusted weights so you do not need different a bunch of different weight sets lying around because you can set the weight of your adjusted weights to suit your need for that exercise.

4. Jumping rope

Skipping or jumping rope workouts are some of the best cardio workouts that you can do if you don’t have space. Your skipping rope won’t take up any space at all and will give you a mega workout that is sure to improve your heart and burn lots of calories with just a few minutes of jumping.

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5. Workout DVD’s

It’s tough to figure out how to work out and to create a good workout routine if you are using minimal equipment. A workout DVD is a must because the fitness instructors show you proper form when doing certain exercises so you don’t end up injuring yourself. You can also learn to do a great variety of types of workouts and many of these routines such as the Zumba and Tae Bo workouts are great fun and actually teach you added skills such as dancing or self-defense.

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Shelly Green

Entrepreneur writer and a blogger

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How to Keep Yourself Awake at Work Without Caffeine

How to Keep Yourself Awake at Work Without Caffeine

Keeping yourself awake at work can be a real challenge when you’re bored, exhausted or sleep-deprived.

But before you reach for that can of Red Bull, bottle of Mountain Dew, or pot of coffee, try these healthy remedies to stimulate your 5 different senses and help you stay awake at work:

Sight – Visual Stimulation

The first thing you do when you wake up is opening your eyes, so your visual stimulation is very important to keeping your energy level high.

1. Maximize your exposure to light.

Your body’s internal rhythm is regulated by the amount of light you receive. The greater your exposure, the more alert you will feel.

Open the shades and let in the sunlight. Step outside or look out the window. Turn on all the artificial lights in your office or around your work space.

2. Exercise your eyes (or give them a break).

Roll your eyes up and down, side to side and diagonally. Rotate them clockwise and then counterclockwise. Squeeze them shut and then open them wide. Do this several times.

Reading and sitting in front of a computer screen for long periods can lead to eye fatigue.

Take regular breaks with deliberate blinking and looking out into the distance.

3. Take note of your environment.

Learn to enjoy people-watching. Observe their activities, speech, body language and interactions with others. Notice the details of building, trees and other objects around you, including their color, shape and size.

By doing this, you’re not only relaxing your eye muscles but also calming your mind.

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Hearing – Auditory Stimulation

What you hear or listen to have direct effect on your brain. This is why we feel so annoyed and sometimes angry when we hear construction noise when we’re working.

4. Engage in conversation.

Talk to a friend or colleague. Trade funny stories. Discuss your business venture, a creative idea, the latest political scandal, or any other topic that interests you.

Practice mindful listening to what you and the other person are saying. Tune into the tone, volume and content of the conversation.

Learn how to practice better listening from this guide:

Why Listen to Reply Instead of Understand Is the Key to Failure

5. Listen to upbeat music.

Try hip hop, rock or jazz to keep you alert. Instrumental, non-distracting music works best.

Sing, whistle, and hum along if you can. Plug in the earphones if you must.

Smell – Olfactory Stimulation

If you’re feeling sleepy and suddenly smell the coffee, you’ll probably feel more energetic. This is why smell is an influential stimulation.

6. Work your nose.

Aroma therapists recommend essential oils of peppermint (to boost energy), rosemary (to build awareness), eucalyptus (to increase oxygen), cedarwood  (to activate your mind), and cinnamon (to improve your reaction time).

If you don’t have essential oils on hand, you can use lotions or burning candles that provide the same scents.

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Citrus like lemons, limes, grapefruits and oranges are also natural olfactory stimulants. Get a whiff of these citrus scents to stay awake.

Taste – Gustatory Stimulation

If you want an energetic day at work, you can’t let your tongue feeling plain and flavorless.

7. Have a good breakfast.

Start off with the most important meal of the day.

Think fresh, light and healthy: bran cereals, wholegrain breads, fruits, and yogurt.

Nix the heavy stuff like sausages, greasy eggs or pancakes.

Need some breakfasts inspirations? Check out these ideas:

20 Healthy Breakfast Choices That Will Save You Time

8. Drink lots of water.

Keep a glass or bottle of H2O near you and sip from it throughout the day. Dehydration can leave you feeling tired, sluggish and sleepy.

So make sure you drink enough water throughout the day. Not sure how much to drink? This can help you:

How Much Water Should You Drink Each Day (and How Much Is Too Much for You)

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Think that you’ve been drinking too little water? Try these friendly reminders:

3 Best Apps To Help You Drink Much More Water

9. Eat energy-boosting snacks.

Nuts and fruits (like bananas, apples and strawberries) are sure bets. Pairings with staying power include baby carrots with a low-fat cream cheese dip; celery sticks with peanut butter; red peppers with hummus; and plain yogurt with granola.

Avoid carb-filled, sugary snacks that make you crash and leave you feeling tired.

Here you can find some healthy snack ideas:

25 Healthy Snack Recipes To Make Your Workday More Productive

Touch – Tactile Stimulation

Last but not least, your sense of touch will make you physically feel more energetic and less stressful.

10. Splash cold water on your face.

Do this in the morning, during bathroom breaks and in the afternoon. Being exposed to cold water pushes your body to adjust and regulate its internal temperature, which in turn keeps you alert.

This works the same as you take a cold shower to increase mood and alertness. Take a look at this article to learn more about it:

5 Surprising Benefits of Cold Showers

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11. Use acupressure.

Apply pressure to, massage, or tap on the stimulation points of your body. These include the top of your head, the back of your neck, the back of your hand (between the thumb and index finger), just below the knee and your earlobes.

Watch this video to learn about the acupressure points you can try:

12. Get moving.

Move away from your chair and stand, walk, run or climb the stairs. Feel the earth under your feet. Stretch and twist. Do jumping jacks, lunges, push-ups and back bends.

And if you need to move more discreetly, wiggle your feet, bounce your knee up and down, scrunch your toes, or cross your legs.

You can also try some simple stretches and exercises at your desk:

Unlike addictive caffeine fixes, these remedies activate your senses, engage your attention, amp up your energy and prevent morning grogginess and afternoon slumps without the side effects or health risks.

Pick a few ways from this list of suggestions and practice them consistently. And when you do this consistently, you’ll soon see the positive results — a more energetic and productive you at work.

Featured photo credit: Pexels via pexels.com

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