Start With The Core
This is a hardcore ab machine! It is so simply designed, yet super efficient. Ab wheels help strengthen all of the muscles in the abdomen area, especially targeting the deep layers of muscles that are hidden beneath the surface muscles. The ab wheels also help strengthen the spine as you balance yourself, going through the movement. The abdomen area is an area where most people would like to see an improvement. This little wheel works magic. I'll be honest, I don't fully extend my legs while using this, I do the exercise on the knees and even from that position I can feel it deep within my belly!
The key is to slowly go down and back up, keeping in rhythm and balanced. This is not an easy workout, so starting out with just 5 reps may be challenging, but you will FEEL the results if you only get down and do 5-10 at a time a few times a day! The movement of stretching and contracting and the full range of motion it provides, really works the rectus abdominus, the top layer of muscles, along with transerve abdominus, the deep spinal stabilizer muscles.
When you do this exercise you can either roll with your feet on the ground or your knees, like mentioned above. I advise starting from the knees to see how well you can balance yourself during this exercise. And, of course, as you strengthen your core you can try doing this exercise from the feet.
The Essential Door Gym Trainer
With a door gym trainer that fits on your door and can be used on the ground, with a variety of exercises, this bar alone can easily add exercise into your daily routine. It's great for pushups, reverse squats, planks, pull ups, chin ups, sit ups, crunches, dips, stairclimbers, etc. It's easy to accomplish your fitness goals when you can sneak in 25 pushups before you shower in the morning or some reverse squats mid-afternoon. The muscles targeted are abdomen, glutes, arms, legs, back, shouldesr and core muscles. I really like doing the leg lifts and knee lifts while hanging from the door. On the ground, hooking it in a doorway and doing full sit-ups is awesome! This is wonderful for holding planks and doing triceps dips as well! This is a definite yes addition to the home gym. You can easily store it away too. Bonus.
A Stability Ball With Perks
You can use the stability ball in so many different ways already, but then I found this bad-boy and loved the additions of the ring around the ball and the attached resistance bands. (I always advise blowing up stability balls with an electric air mattress pump. It just makes it easier.) I have this stability ball in my workout area and use the resistance bands along with a pair of dumbbells for my workouts. I also do a lot of the floor exercises for your abs where you use the ball between your knees or feet to lower the ball to ground. The workouts are fairly easy and truly strengthen your core.
There are several exercises for legs. One of my favorites is just holding the ball over your head and doing squats. Holding the ball over your head really works on your posture and form. And, of course, it adds some weight to your squats. I also enjoy waking up in the morning and lying my back over this ball, going into a back bend. It stretches my spine and even pops it into place at times. This was an absolute great find!
Cardio And Resistance Training Right At Home
Where do I begin? Thankfully I came across this one night while I was hunting online for a stationary bike. This is a magnetic bike that goes from low resistance to high resistance settings, allowing you to do cardio and burn calories. Or on high resistance you can really focus on strengthening the legs and glutes. It doesn't take much to start feeling a difference either. Just 30 minutes once a day or 20 minutes twice a day and you'll feel like fabulous! Grab your phone and check your emails or messages. Those 20 minutes will fly by and before you know it you will be doing 40 minutes twice a day!
If you can wake yourself up before the sun rises and get on a comfortable stationary bike, like this one, you will be on the fast track to self-discipline and motivation. Once your heart gets pumping, you wake up, and can get a nice little workout in during the peaceful hours of the morning.
I put this bike together myself, albeit I am a bit handyman-ish, but it was easy enough. It's very sturdy and adjustable to fit all heights. It really is a great product and I highly recommend adding this to your home gym! The quality for the price you cannot beat. To your glutes and fabulous legs!
Now, I realize not everyone has room in their home for a bunch of exercise equipment. But having a couple things around at the house is convenient and can add inspiration to get busy working out!
These days I'm sure most of us know that eating healthy is essential to staying well. You can tell who eats the hamburgers in life and who eats the fruits and salads. People who eat the hamburgers and fries are sluggish, tired, have trouble focusing and can be easily irritated. Environmental toxins in combination with the toxins found in the foods we eat, produces a pretty heavy load of poison. When you weigh down your body with toxins, they don't just leave your body. A lot of the toxins absorb into the central nervous system, which in turn puts a strain on the digestive system. The livers function is to remove toxins from the body, but if your liver is overtaxed, it will take most of your energy to try to rid your body of said toxins. And, my friends, this will leave YOU fatigued and energy-less. (In other posts, I will share great ways to detox your body of these toxins, along with parasites. Hold tight..).
People who eat healthy tend to have more energy, are generally more happy and able to take on more tasks during the day. When we eat dead animals, we are eating something that is energy-less. When you eat fresh fruits and vegetables you are eating something that is alive and vibrating with energy. You are consuming life-force, energy. That energy fuels your body and mind. Eat clean, healthy, fresh, organic fruits and vegetables if you want to be vibrant and full of life. I really like Farmer's Market's to find good fruits and veggies. Or look up a local organic farmer who sells to the community.
Please know that I respect everyone's food choices, whether you are a carnivore, vegetarian, or vegan. Everyone's body is different. I am giving healthier suggestions, for many people who eat meat but want to eat healthier, don't really know how to substitute their protein. But there's plenty of protein found in plant based options and there are some very nutrient-dense dairy products such as grass fed, organic, whole milk kefir, butter and cheese products.
Good nutrition will prevent 95% of all disease. -Linus Pauling
Dark, leafy green vegetables supply an enourmous amount of health benefits. These vegetables provide minerals such as fiber, iron, magnesium, potassium, calcium and folate. Folate is necessary for DNA duplication and repair, which in turn protects against development of cancer. What to buy: Collards, Spinach, Kale, Mustard Greens, Broccoli, Bok Choy and Chard.
What to make: Salads, Wraps, Soups, Stir-Fry, Steamed/Sauteed and Omelets.
Berries are a powerhouse of antioxidants and health benefits. Loads of nutrients can be found in just one cup of berries! High amounts of vitamins A,C,D,E,K and several B vitamins are in berries. Calcium, iron, magnesium, phospherus, potassium, zinc, selenium, folate can also be found in berries. As well as omega 3-fatty acids and omega 6-fatty acids. Must.Put.In.Belly.
Citrus fruits will keep you healthy all year round. The high amounts of vitamin C and fiber work wonders for your health and help rid the body of toxins. Juice them if possible or just eat them fresh!
Other fruit with essential vitamins and nutrients are bananas, apples and pears. These are good energy-boosting fruits with lots of fiber and potassium with other minerals and vitamins. Great fruit to grab-on-the-go in the morning!
One of the best ways to get fruits in your diet is to just add fruit to each meal. If you have a juicer, even better. Juice the citrus fruits and apples. Fruit smoothies with berries are an excellent way to pack the nutrients in and protein shakes with bananas are always good too. We usually buy fruit in our house as a morning starter before breakfast and to snack on throughout the day.
Where's The Protein?
Protein can be found in many foods. We are taught from a young age that in order to get adequate protein we must eat meat. But most people, unknowingly, have low stomach acid which makes it hard for them to actually absorb all the protein and minerals these meats are supposedly supplying. Not to mention animals are sponges that soak up toxicity. Because a majority of their biological makeup is fat, their bodies can accumulate an excessive amount of toxins. So, when the animals eat a toxic diet and live in toxic environments, these toxins get carried with them for life, and they end up in the food you eat. The hormones used and GMO's are the icing on the cake. No thank you! Here are 25 alternative choices for CLEAN protein. These can be eaten as meals and snacked on throughout the day, making it easier to digest. Listed are the grams of protein per serving. In my recipe section of this website I have plenty of recipes that use these ingredients and combine several of them together. Yummy!
Protein Grams per Serving
1. Lentils: 9 grams - 1/2 cup
2. Tofu: 10 grams - 1 cup
3. Black Beans: 8 grams - 1/2 cup
4. Quinoa: 8 grams - 1 cup
5. Amaranth: 7 grams - 1 cup
6. Green Peas: 8 grams - 1 cup
7. Artichokes: 4 grams - 1/2 cup
8. Hemp Seeds: 13 grams - 3 tablespoons!!!
9. Oatmeal: 6 grams - 1 cup
10. Pumpkin Seeds: 8 grams - 1/4 cup
11. Edamame: 8.5 grams - 1/2 cup
12. Tempeh: 12 grams - 1 cup!!!
13. Hemp Milk: 5 grams - 1 cup
14. Spinach: 5 grams - 1 cup
15. Black Eyed Peas: 8 grams - 1/2 cup
16. Broccoli: 4 grams - 1 cup
17. Asparagus: 4 grams - 1 cup
18. Green Beans: 4 grams - 1/2 cup
19. Almonds: 7 grams - 1 cup
20. Nutritional (brewer's) Yeast: 8 grams - 1 tablespoon!!!
21. Spirulina: 4 grams - 1 tablespoon!!!
22. Tahini: 2.6 grams - 1 tablespoon
23. Chickpeas: 8 grams - 1/2 cup
24. Peanut Butter: 8 grams - 2 tablespoons!!!
25. Vegan Protein Shake: 25 grams - 1 scoop!!!
Besides protein, these foods also supply iron, vitamins and other minerals that help in the absorption of the protein. One of my favorite ways to eat nutritional yeast (I advise buying from the health food section where you scoop it out yourself, tastes better than the packaged "brands" that are sold) is to sprinkle it on popcorn! I use a tiny bit of olive oil, tiny bit of Bragg's Amino Acids and then top it with a couple tablespoons of brewer's yeast. Delicious!! Tahini and chickpeas are used to make hummus. Great source of protein to snack on during the day! We make "chunky monkey" protein shakes in our household. Chocolate protein powder, bananas, peanut butter and almond milk with ice, blended. With just one banana, two cups of almond milk, two tablespoons of peanut butter, one scoop of protein powder and some ice is 35 grams of protein. So, so good! You can be creative in how you prepare these foods and there are a ton of recipes online! To your health!!
Health Is Wealth
Everything is connected. Our bodies, our minds, our souls, our thoughts, the moon, the people we meet. It's quite a magical thought to think of how the Earth provides exactly what our bodies need to flourish and prosper. It is MEANT to be that way. Our bodies are of the Earth just like the fruits and vegetables that grow for us to eat. Our Creator was so splendid in Her Creation, that when we remove the fruits and vegetables from the Earth, they are STILL ALIVE. This is so that we may consume the Divine energy that is pulsating through the plant. Consuming food that is ALIVE is the key to LIVING longer and being healthy enough to enjoy life! Be THANKFUL for your harvest, for the Creator has blessed you with energizing, delicious food that keeps your body young, vibrant and working correctly. All by Divine Design.
Welcome to Natural-Hacks! I am a holistic health and alternative medicine advocate. I'm passionate about preventive nutrition and I'm currently studying to become a Certified Holistic Nutritionist. To learn more about me, click below.