10 Ways to De-stress for 10 Dollars or Less

September is a stressful time of year for quite a few people.  If you are a child or a teen, the excitement or nervousness for the start of school year can cause stress.  If you are a parent, the added pressure in the schedule of your child starting the school year and all the activities and events that go along with that can surely add to the weight on your shoulders.

I personally have had a stressful week.  I started my homeschool year for my three kids (pre-k, 1st grade, and 2nd grade), AND I have had to face the reality of jury duty the same week.  Although, God has been truly gracious, and I've been put on "phone hold" every night I call in so far.  There are a few more stresses I can add, but, for your sake, I will refrain! 

Recently, my kind mother-in-law gave me a coloring book with the hopes that I would sit quietly (a rarity) and be able to color my stresses away.  This seems to be very popular, and for good reason!  It really does help me relax.  Of course, I love to paint and draw to relax as well.  It's like all the cares of the world just slip away when I allow myself to be creative in that way.  

That gift of the coloring book and my stressful week have inspired me to create a list of frugal de-stressers that we all could use a little more of!

10 Ways to De-stress for Around 10 Dollars or Less!
(For your convenience, these ways to distress each contain an affiliate link!)

1. Color your stress away in an Adult Coloring Book.

2. Stay calm and drink caffeine free tea.  My favorite is Rooibos tea because it has so many health benefits.  It has a rich flavor, but no caffeine!

3. Take an epson salt bath.  Relax your muscles with the salt and use one with Lavender to relax your senses.

4. Take a chill pill.  I know this sounds weird, but I've discovered taking 5HTP, a plant-derived pill can help with my stress levels.  It also helps me sleep! (Of course, you should ask your doctor before taking this, and read the about the product!)

5. Light some candles, preferably lavender scent!  Lavender is known to relax!

6. Get outside.  (Don't forget sunscreen!) Wether you sit and read a good book, or just sit, getting outside and taking in fresh air can help reduce stress levels.

7. Do sweat it!  Endorphins can make you feel happy and energized.  This can make you prepared to handle stress with a more positive outlook.  I have found that punching helps me destress, which is why I like the Tae Bo Workout DVDs.  Billy Blanks is somehow so very calming, reassuring and encouraging. I feel very de-stressed after his workouts!

8. Write down your thoughts.  If you have a nice journal, you may be more likely to write in it! Sometimes we just have to let all our stresses out.  Writing them out can help those stresses work themselves out in our mind.

9. Take up yoga.  I'm not talking about the meditation part of it, but the stretches and the breathing do relax you!  When I encounter yoga workouts with meditation, I pray instead.  I don't try to empty my mind of things.  I fill it with prayer and scripture.  What I find most relaxing is using the time to pray, breathe, and stretch.

10. Unplug and read a book instead.  Read to yourself.  Read to your kids. Put down that iPhone.  Shut off that laptop.  Go ahead, turn off the show you are bingeing on Netflix.  We've all seen the studies on how good it is to unplug for a bit!  In our homeschool routine, we read from a book aloud every afternoon.  I find it so relaxing, especially paired with a good cup of tea, a light blanket, and cuddly kids!  Currently, we are reading through the Chronicles of Narnia series. 

Exercise Ball Workout

For your convenience, this post contains affiliate links.

Trends come and trends go, especially concerning fitness equipment.  Do you remember the Thigh Master?  Unfortunately, I do.  But, one piece of equipment that has stood the test of time for me is my exercise ball.  I've had this ball for eight years now.  I've used it regularly for exercise and it got me through 3 pregnancies with sciatica. Today, I'd like to share  with you my favorite exercises on the ball!  Warm up for five minutes, grab your exercise ball, and join me!  

(The workout should take 25-30 minutes.)

Exercise Ball Workout

Do 12 reps of each exercise, unless the exercise says "Hold," in which case, hold for 30 seconds.  Repeat each set three times!

Set 1:
(Exercises 1-4)

1.  Sit ups on ball.  Sit on ball and roll slighly so your lower back is firmly on the ball.  Sit up, with neck relaxed and core engaged and repeat.

2.  One-legged squat.  Balance one leg on ball.  Squat with other leg, making sure knees don't go past toes.  Complete reps, then switch sides and repeat.

3.  Leg raise.  Start with ball on ground.  Grip ball between calves.  Lift ball until feet point to ceiling (or sky!), lower and repeat.

4.  Plank hold on ball.  Feet shoulder width apart.  Hold ball on both sides and slowly walk out until you are in the plank position. Hold.

Set 2:
(Exercises 5-8)

5.  Adductor Squeeze. Lay on side.  Hold ball between calves.  Lift ball slightly while squeezing inner thighs and lower back down.  Complete reps and repeat on the other side.

6.  Back Extension.  Lay on ball on stomach, with feet wide for stability.  Extend back up and lower back down until stomach is laying on ball again.  Repeat.

7.  Pike hold.  Start with feet on ball and body in a plank position.  Roll feet slowly up on ball so your bum is pointed in the air and lower head down.  Hold. (If this is difficult, and legs don't go as straight, hold with legs bent and work towards straightening legs.)

8.  Glute bridge.  Lay down with arms down by sides and feet on ball.  Keep body straight, engage core and glutes as you move your pelvis up and back down again.  Repeat.

Set 3:
(Exercises 9-12)

9.  Glute Tuck.  Start in the same position as the glute bridge.  Roll feet on ball until it almost "tucks" under legs.  Return to start position and repeat.

10.  Pushups on ball.  Start in standing position.  Roll your body out on ball until you are in the pushup position.  To make it easier, you can roll out just to your knees, if needed.  Push up and down on ball as you would regular pushups. 

11.  Side lunges.  Place foot and calf on ball.  Lunge down, making sure feet are straight and knees do not go over toes.  Go back up and repeat.

12. Back Stretch.  Start with bum against the ball and legs in a 90 degree position.  Lay back on ball slowly while walking your feet out so your legs are stretched.  Continue the stretch with your arms stretching out and back down towards the ground.  Hold. 

Cool down!  

I hope you enjoy this workout!  Please feel free to comment and give me feedback on how this workout went for you!

If you'd like to purchase a ball similar to the one I have, please click on this link!

For more info on how to pick out the right size ball for your height, click here!

80 Years of Workout Songs

I love music.  I grew up in a musical family.  My dad plays guitar.  My mom sings.  My sister played flute.  My brother played drums.  My twin brother can sing.  And, due to many hours of practicing with Amy Grant, Celine Dion, and Crystal Lewis, I can sing too!

My family's love of music rubbed off on me.  I love a bit of most genres and a little from nearly every decade.  This is what inspired this post.  My favorite genre to workout to is simply rock. These songs are sure to get you moving and keep you moving!  So, without further ado, here are my favorite workout songs over the last eight decades!

(All songs are linked to Amazon music.  Feel free to download your favorites!)

80 Years of Workout Songs

1930s

Sing, Sing, Sing (Benny Goodman, 1935)

1940s

Chatanooga Choo Choo (Glenn Miller, 1941)

1950s

Aint That a Shame (Fats Domino, 1955)

Jailhouse Rock (Elvis Presley, 1956)

Great Balls of Fire (Jerry Lee Lewis, 1957)

La Bamba (Ritchie Valens, 1958)

1960s

Barbara Ann (The Beach Boys, 1962)

Twist and Shout (The Beatles, 1963)

Respect (Aretha Franklin, 1967)

1970s

Sweet Home Alabama (Lynyrd Skynyrd, 1974)

Carry on my Wayward Son (Kansas, 1976)

Already Gone (Eagles, 1976)

1980s

Eye of the Tiger (Survivor, 1982)

Beat It (Michael Jackson, 1982)

Livin' on a Prayer (Bon Jovi, 1986)

I Wanna Dance With Somebody (Whitney Houston, 1987)

1990s

What is Love? (Haddaway, 1993)

U Can't Touch This (MC Hammer, 1996)

Song 2/"Woo-hoo" (Blur, 1997)

All Star (Smashmouth, 1999)

2000s

Beautiful Day (U2, 2000)

Dare You to Move (Switchfoot, 2000)

Hanging By a Moment (Lifehouse, 2004)

Viva La Vida (Coldplay, 2008)

2010s

Firework (Katy Perry, 2010)

Stronger (Kelly Clarkson, 2011)

Let it Out (Switchfoot, 2014)

Shake it Off (Taylor Swift, 2014)


Disclaimer:  I do not live by the lyrics of the songs, or even promote them.  I simply enjoy the beat of these songs to workout to. These songs were chosen for their BPM (beats per minute).   I did, however, try not to put any songs with vulgar, profane, or sexual lyrics on this list.

I hope you enjoyed my eight decade long playlist!  What are some of your favorite songs to workout to?

6 Reasons Why You Should Hula Hoop

(For your convenience, this post may contain affiliate links)

I have peaked a bit of curiosity in many this past week since I got out my weighted hula hoop and starting hula hooping for the first time in my life.

I admit, it is kind of curious why a 31-year-old mother of three would start hula hooping.  There are plenty of good reasons.  But, for the sake of time, I'll just give you six!

1)  It's great aerobic exercise.  It takes a whole lot of controlled motion and breathing to keep that hoop going!  If you hoop for at least 10 minutes, you will feel the difference.  For the average women, it can burn up to 165 calories in 30 minutes, and for the average man, a whopping 200 calories in just 30 minutes!

2)  It engages and strengthens more than just your core.  When basic hula hooping, you must engage several parts of your body--- your, knees, hips, chest, and shoulders---to move in rhythm with your waist.  Your waist, of course has to be moving back and forth and all those body parts I just listed have to move a bit less, but in rhythm with your waist.  That may sound hard explained in words.  Deanne from HoopLovers gives a great video instruction here.  This is the video that after not being able to hula hoop all my life, I was able to do it the first time after seeing her explanation of how to do it!

3)  It's fun and can improve your mood!  I will be buying hula hoops for my kids this weekend (or perhaps attempting to make them!) so they can participate with me.  It gets those endorphins going while I just let that hoop go around and around and around!  Turn on some music for just 10 minutes and do some hula hooping, and, honestly, you really can't stay in a bad mood!

4)  It's cheaper than a tummy tuck and a whole lot more fun (and effective) than crunches.  Seriously, though, folks.  After just one use, my core seemed firmer.  With each use, I can do more continuous rotations of the hoop---I'm up to 1,243---but whose counting?  Remember, before I started using this larger, wide, weighted hoop, I couldn't keep it going for more than 2 rotations.  I feel stronger in a very short amount of time, and it is awesome!

5)  It's low impact and activates joints.  People of all ages can hula hoop!  There are several in the 50+ crowd who reviewed the same hoop that I have and were very pleased and surprised they could do it!  I've noticed that high-impact exercise like jogging makes my previous abdominal injury from surgery hurt, but due to this exercise being low impact, the injury doesn't hurt a bit.  It also is great for those with joint conditions, like arthritis, as it improves joint flexibility.

6)  The hoop has withstood the test of time.  The Egyptians used it to test agility in their hoop games. Native American, Tony White Cloud, made the hoop dance popular in the1930s when he would perform at public events, and then he went on to tour the United States and Europe with Gene Autry.  It clearly became popular in the 50s and again in the 80s, for good reason!  (Hooping.org)

After these amazing benefits of hula hooping have been listed, I'm sure you want to get a hula hoop, right?*  I was able to get mine from a garage sale, but they are also available on Amazon.  If you read my post on how to build your home gym frugally, you would know I always check garage sales and Craigslist for deals before going to Amazon.  Craigslist may even have them in your area.  I just checked my area on Craigslist and there were several Acu-Hoops for sale from $15-30 dollars.  They run from about $32-$45 dollars on Amazon.

*Here is a bit of a disclaimer on the weighted Acu-Hoop:  After your first or second use of the weighted hoop, you may experience bruising around your hips or waist.  This is normal.  It's almost like building up a callus on your finger with working with tools or learning how to play the guitar.  That bruising will go away.  If you find you are bruised and it hurts to hula hoop, wait at least two days and try again.  You'll find that it won't hurt and you'll bruise less and less until you don't bruise anymore.  It may take a week or two for this process to work out.  It is well worth it, though, to keep trying.  Again, the bruising is normal and will go away.  You can read several reviews on the subject on Amazon.

10 Frugal Ways to Build Your Home Gym

(For your convenience, this post contains affiliate links)

I am a firm believer in the fact that you don't have to spend much money to get fit.  That's right.  No expensive gym memberships that you don't use enough anyway.  No pricey workout dvd programs.  No $1,200 Boflex machines.  You just need simple, creative tools you can use in your own home, backyard, or even take with you to the park.  Here's a list of ways you can frugally build your home gym!

1)  Craigslist.  I once got a weight bench, 120-lbs in weights, a barbell, a curl bar, and two dumbbell bars for twenty bucks!  I searched Criagslist off and on on for a couple months.  When I saw the post, we called, and snatched up the amazing deal!  Big ticket items can go for pretty cheap if people are moving and/or are desperate to get rid of the items that typically take up space if they aren't being used.

2)  Garage/Yard Sales.  Dumbbells, exercise bands, and other smaller exercise equipment are commonly found at garage sales.  This is where I scored my Acu-Hoop hula hoop for two bucks!  Know the price of the equipment that it is sold for in stores, so you can know if the seller is giving you a good price.

3)  Local Facebook rummage sale groups.  "ISO" or "In search of" is a way you can post an inquiry about an item you are looking for.  In these groups, for example, you can say "ISO weight bench with weights," and hope to get a reply.  You can also scroll these groups for deals on what you are looking for.  Search Facebook for local sale groups in your area. 

4)  New Years Sales.  I know New Years Day may be a while from now, but it is when every store takes advantage of New Years resolutions and puts all their fitness equipment on sale.  If you want deals on brand new equipment, this may be the way to go!  Keep your eyes peeled for sales around the end of the year and through the beginning of the year!

5)  Make your own gym.  I made a homemade version of a kettle bell, a "kettle bottle"  for VERY cheap (view here).  I'm moving on to a homemade balance beam for my daughter.  Pinterest is a great way to find instructions on how to make almost anything for your home gym.  Weigh out the price of the materials and then go for it!

6)  Use your space.  Don't have money for a pricey gym membership?  No problem!  Set your gym up in your garage, spare bedroom/office, or a covered patio, weather permitting!  

7)  Use items in your home or yard for equipment.  A blogger, "Diary of a Fit Mommy,"  uses her couch to workout.  Use your stairs or steps if you have them.  Pinterest has some great stair workouts.  Use sandbags or bags of (clean) kitty litter to do squats with.  Use wash cloths under your hands or feet on a slick floor to make plank exercises more challenging.

8)  Turn your backyard into an obstacle course.   Use stools, chairs, or benches, outdoor toys, pool noodles, balls, You can set it up in a way that is challenging for adults, but fun for kids as well.  Is it hot?  Throw the sprinklers on for an extra "challenge."

9)  Use your kids.  Be safe and mindful, of course, but if you have small kids that aren't afraid of riding on your shoulders while you do squats or sitting on your back as you plank or do push-ups, then include them!  Use them as weights!  Chances are, they'll enjoy it!  You can use this post as a reference! 

10)  Amazon.  If you aren't a DIY-er, don't have time to go to garage sales, and don't want to wait till New Years to get a good sale price, Amazon just may be the way to go.  I bought a 40-lb weight set for my hubby nearly three years ago.  It is still about the same price, and at $49.99 for 40-lbs of adjustable weights with the dumbbell bars, that is a great deal.  I've looked in stores, and can't find a set at this price.  We still use them three years later!  The best thing about Amazon is that you can compare prices around the internet and you can also read a good amount of reviews before you make your purchase.

What ways have you built your home gym on the cheap?  How have you saved money while getting fit?

Did you like what you read here?  Follow me on Facebook, Instagram, Pinterest, and Twitter for more frequent fitness and nutrition related posts! 

An Open Letter to Mothers Regarding Body Image

I'm going to be up front with you here.  This is a series of letters of honest observation of the world around me, whether that be social media, mainstream media, big-stream stores, or the high school across the street from me.  It is not meant to condemn or offend, but perhaps open an honest conversation about the lack of modesty and what influences our view of what a woman should look like.

Other Letters in this Series:

An Open Letter to Young Women and Teen Girls Regarding Body Image
An Open Letter to Men Regarding Women's Body Image

To The Mother Who Struggles With Her After Baby Body:

(and those into fitness, trying to get your body back...or better...)

I know the struggle.  I know the insecurities, the shock, the disbelief.  WHAT in the world has happened to your body?  And how come Brooke Burke can look so amazing after 4 kids???  We all know the answers to those questions.  Nine (actually 10 for most) months of hormones going haywire to support the growth, birth, and breastfeeding of a little, precious person.  It may look like your chest has dropped into your stomach.  If you've lost your baby weight, your chest may have disappeared and gone into your biceps.  Or perhaps you are back to your pre-baby weight, but, due to one or multiple c-sections, you have that extra skin and fat that have taken residence on your lower abdomen. Things may look bleak in regards to your after-baby-body.  But, there is good news!  You don't have to identify yourself with how society all around you thinks you should look.

Pregnancy wreaked havoc on my body, inside and out, all the way to my liver not being able to handle my last two pregnancies well.  I am thankful to be alive!  I am also thankful for my health after pregnancies and the fact that even though my body isn't the same as before babies, I AM HEALTHY!  I'm stronger than before, in every way.  I am truly thankful.

Please know this:  You do NOT have to be the same as before kids.   An article on the Baby Center website states that men who were shown sketches of women and asked which ones were ideal, often pick the bigger body sizes than what women think is ideal for themselves.  Your husband or [insert label here] should love you just the way you are.  They should love you for making an effort to take care of yourself and your child(ren).  They can encourage you to get fit, but shouldn't encourage to change your body in anyway.  Stretch marks are ok, in fact they are common and normal.

Model Chrissy Teigen set off a viral hashtag after she posted an honest picture of stretch marks on her thighs.  Thousands of women followed suit in posting their honest, mostly unedited photos of their stretch marks.   Just like stretch marks, that extra skin above your c-section scar, you can accept as normal.  You don't need to replace the chest you lost in breastfeeding your babies with a DD piece of silicon.  You don't need that to feel good about yourself!

I know how it feels to go through all those body changes listed above.  I've been there.  I've gained 60 pounds twice in my life and lost more than that twice.  I gave birth to three kids in three and a half years.  I breastfed all of them, struggled with one, and had to give that up for formula feeding after he didn't gain weight because I stopped producing milk.  I know the struggle of balance of "Who am I as a mother?  Who am I as a wife....as a woman?"

It's been over three years since I stopped breastfeeding my youngest.  I can tell you my body is still changing.  For the better.  It's taken a while, but I have accepted what I have left.  It took prayer.  It took knowing that this body was not my own in the first place, but God's who gave it to me.  It took that no matter how anyone else saw me in this world, no matter how far I was from what a woman "should be,"  God saw me as a precious daughter.  HIS precious daughter.  And because His Son died for all my imperfections, God sees me perfectly.  Without blemishes, spots, or lines.

Thankfully, I have a supportive husband, who has gone with me through all these body changes and has supported me, no matter what my bra size is.  That sounds harsh, but I know there are some husbands who "prefer" their wives to be a certain size.  I have a whole message for them, so just wait!    Your chest size, no matter what it is after baby, is just fine.  Unless it is causing medical issues (back problems), is their really a good reason to change it?  If you identify yourself by your chest size, please ask yourself where that image comes from.  Does it come from where you used to be, or perhaps from what other women in mainstream media or social look like?

Source: fightthenewdrug.org

As a fitness blogger, I see SO many women in the fitness industry who get work done on their bodies.  Most of this work is breast enhancements.  I came across a photo yesterday of a women who "liked" a photo of mine.  I clicked on her account only to have my iPhone screen fill with photos of her in tight, low cut tank tops and sports bras to show off her perfect round and plump breast enhancement.  THAT is not what REAL women look like!  And the response to these photos?  On average, 2,600 likes and 85 comments of men who were enthralled with her chest in a creepy, not-so-romantic way.

WOMEN!  Don't settle for changing your body to be accepted by men!  Accept your after-baby body knowing that their is always room for fitness and improvement, but if that means having muscles covered in a little fat here and there, loose skin, stretch marks, and a chest that isn't the same as before, THAT IS OK!  You have done amazing things with that body!  You have grown a person in that body, gave birth, and have kept that person alive!  That is incredible.

Strive for health, not for being that fit women on Instagram with the boob job.  She's paid more than just money to look that way.  I'm not saying every addition, subtraction or change to your body through surgery is wrong, but please consider why you desire for the change.  Strive to be an example to your children of what a real woman is.  Don't feel the pressure to be like Brooke Burke or J. Lo.  Most celebrities are paid to look good, but most women I know don't have that luxury.

Mothers, you are fine just the way you are.  In fact, you are beautiful.  You are unique creation of God.  There is no one else just like you.  We find our beauty because we are created in the image of God, but because of sin, we are broken.  That brokenness can skew our view of our own bodies.  But, for those who surrender their lives to Christ, who paid the price of death for our imperfections and sin, we can know that our bodies are made for more than just man.  They are made for God.  They are His own.  They are made to bring Him glory.  What an awesome purpose for our body!  So, no matter your pant size, your stretch marks, or your insecurities of what your weight should be, if you are a daughter of God, He sees you as perfect.

" You are not your own, for you were bought with a price. 

So glorify God in your body."

1 Corinthians 6:19-20 ESV

Sincerely,

A Woman who Became a Mother

P.S.  Please don't take your children, male or female, into Victoria Secret with you.  Have them sit with their dad or someone else you know somewhere outside of the store.  Research shows the photos in the windows and displayed all over the store can start to shape in their minds what a woman should look like.  And it is just lies.  Blatant lies.  Protect your children.  Don't pretend it can't effect them at an early age.  I know.  My 5 year old daughter just asked me why her stomach isn't flat.  They look.  They observe.  They see.  Please be mindful of that.  Don't let your children sit on the floor of Victoria Secret while you shop for underwear.  I observed this situation last week and it broke my heart.

FREE Fitness Blender Jump Rope Workout

Every once in a while, I come across people who are doing exactly what I would want to do if given oppurtunity.  Daniel and Kelli at FitnessBlender.com are doing just that.  The married couple is taking on the fitness world in a way that most don't:  They are making their workouts available for FREE.  There is no catch.  Everything at FitnessBlender.com is run on donations.  What an awesome gift to give people!  I am so glad someone is doing this!  I am a true believer in the fact that fitness shouldn't cost, or at least it shouldn't cost much.  

Kelli does the workouts in a garage-turned-studo and they edit them in their home office.  The result is professional workout videos that are very easy to follow.  I recently bought my kids jump ropes, and because of my lack of height, I realized those jump ropes were actually the perfect length for me!  Ergo, my inspiration to find a good jump rope workout!  I had to look no further than FitnessBlender.com.  

I completed the workout and was covered in sweat.  It was only 6 minutes (aside from warm up and cool down), but extremely intense.  This workout challenged my coordination as well!  The kids enjoyed seeing their mommy jump rope!  Do you have a jump rope handy?  If you are around 5'2" like me, you most likely can use your kid's jump rope!  Try this workout and let me know how it goes.   (This particular workout is not for those with lower back, hip, or knee pain or problems.) 

Visit Fitness Blender's You Tube Channel to get access to all their FREE videos!  They have over 400 workouts for every fitness need and level!  They can be an unbelievable blessing to the everyday person who cannot afford $50+ workouts!  And by the way, they didn't pay me to say any of this!  I just want to spread the news of how good FREE fitness can be!

Frugal Fitness: DIY Kettlebottle and 25 Minute Total Body Workout

 No workout equipment?  No money?  No problem!  You can make a Kettlebottle (a cheap alternative to a kettleball) for under $5.  Here's how!

Materials:
A funnel (If you don't have one, it's $1.47 at The Home Depot)
All Purpose Sand ($2.67 for 50 lbs at The Home Depot)
Milk Bottle (I used a vinegar bottle, but discovered a milk bottle had much more room for grip!)
Garden Spade
Water, if needed

Directions:
1.  Place funnel in bottle.
2.  Put small amount of sand in funnel.  If sand is wet, you may have to keep tapping bottle on the ground until the sand goes through the funnel.  Keep repeating until bottle is full.
3.  Tap bottle hard on ground to settle sand and add more until sand is firmly packed in bottle.
4.  Weigh bottle and add water if you'd like to make it heavier.  To add water, do it slowly to allow air to escape and make room for the water.
5.  Put lid or cap firmly on.  If the cap just snaps on, make sure it is secure!

You can use the rest of the sand to make many more bottles!  I plan to have many ready for others to join me in workouts!

Our bottle weighed in at 15 lbs!  Include your kids in this process!  My kiddos enjoyed putting this together and it was nice to have the company and help.  With the kids, it took about 20 minutes to fill this bottle.

Kettlebottle Total Body Workout

12 reps, 3 x's through (takes about 25-30 minutes)*

1. Russian Twist: Hold bottle firmly with both hands slightly away from abdomen.  Twist from side to side.  Repeat.
2. Clean to Press: Take hold of bottle while you are in a squat position. Use core muscles to bring bottle up to shoulder and then continue (carefully) up to full extension of your arm.  Switch sides.
3.  Concentration Bicep Curl:  Hold bottle with hand.  Stay in squat postion.  Rest elbow on thigh and curl up slowly.  Concentrate on your negative movement, or the movement on the way down.  Switch sides.
4.  Shoulder Rotation:  Stand with feet shoulder width apart.  Take bottle in one hand.  Hold arm next to bottle and keep bent at elbow (90*).  Rotate arm up, leading with elbow, keeping arm bent at 90 degrees.  Stop when elbow is level with shoulder.  Switch sides.
5.  Overhead Tricep Curl:  Take bottle sideways firmly in both hands and over head.  Start with elbows bent and arms at 90 degrees.  Press bottle up with keeping elbows firm in place.  Press until arms are nearly straight.  Return to start position.  Repeat.
6.  Hammer Curl:  Grip bottle with one hand.  Hold arm next to body.  Curl bottle all the way up and back down. Repeat.  Switch sides.
7.  Upright Row:  Stand with feet shoulder width apart.  Hold bottle with both hands and arms close to body.  Keep bottle close to body as you bring it up and your elbows out.  Bring the bottle chest level and then return to start position.  Repeat.
8.  Squat and hold:  Hold bottle firmly with both hands.  Squat down, keeping knees behind toes and chest up.  Return to standing and repeat.  After reps, hold squat for 12 counts.
9.  Swing Through:  Hold bottle firmly in both hands.  Use your core muscles.  Bend knees and swing through your legs and then back up no higher than your neck.  Repeat.

*Please remember to warm up before hand!  Like any workout, please check with physician and/or make sure you are healthy enough to do this!

Below is a card you can print out or click on to make larger so you can read it.  Save it to your phone.  Share it.  Spread the word!  Fitness doesn't have to cost big bucks to get big results!

 Have a happy, frugal workout! 

22 Ways to Keep Kids Active in the Summer

(For your convenience, this post contains affiliate links.)

It's the first week of Summer.  The kids are out of school.  Now what?  Before your kids start saying the most common, "I'm bored!" complaint and beg to watch TV, take a look at this list of activities to keep them and you fit during the summer!

22 Ways to Keep Kids Active in the Summer

1.  Scooter ride.  For youngins, the three-wheeled Radio Flyer scooter is a great way to make it possible for them to participate in this!

2.  Bowling.  Bowling is a pretty cheap family outing, and you get a core and arm workout at the same time!  Many bowling alleys offer deals in the Summertime or during the daytime.

3.  Morning or Evening Jog.  For the little ones, put them in a jogger stroller and roll on out!  For the ones 5 and up, they can run along side you.  Walk when they (or you) are tired and then start jogging again when you catch your breath.  Running in the early morning or late evening can help your family keep a little cooler on those hot Summer days!  Be sure to bring water with you!

4. Backyard obstacle course/workout.  Be creative with the obstacles!  This activity can be free when you use things you already have.  Check out my post on how to set one up here.

5. Indoor trampoline park.  Believe me, unless you are an athlete, you will only last an hour with your kid.  Paying for an hour at the trampoline park can be a fun and cheap outing for the Summer. (Just ignore the sweaty feet smell!)

6.  Bike Ride.  The young ones can ride in a trailer at the back of your back or a seat in the front.  You can find cheap bike trailers on Craigs List.  Ride to the park in the evening and have the kids play on the playground once they get there.  They might just sleep in the next morning!

7.  Skating Rink.  Go retro and teach them how to skate.  There may be a lot of falling on your their part, but it's guaranteed fit fun!

8.  Run through the sprinklers!  This is a good, old fashioned way to stay active and cool.  Although, with droughts in some states (i.e. California), be sure to check to see if your city or area has restrictions on what time you can turn on sprinklers.  In my area, we cannot turn on our sprinklers between 10am and 6pm.

9.  Workout DVD with parents.  In the cool of air conditioning, you can pop a DVD in the player and let them join you.  Cardio can be easy for them to catch on!

10.  Swim lessons and/or a going swimming in a pool.  Go in the pool with your kids.  It's way better than just sitting and watching them and it keeps you both active!

11. Mommy or Daddy and Me Yoga.  Lay out a few yoga mats and teach your kiddos how to do the downward dog or the cobra.  Many yoga moves are pretty easy, teach coordination, and the kids will love to mimic animals!  Try these kid-friendly yoga moves from Parents.com.

12.  Go on a hike.  The cooler Summer evenings are perfect for hiking!  In our area, we have a few hills we like to hike up.  Look up if there are any waterfalls in your area to hike to!  If you live near a lake, river, or the ocean, those are wonderful destinations to hike or walk to!

13.  Go "Mall Walking."  My first job was in the mall and in the Summer, the mall opened it's doors an hour before the stores did.  The Mall Walkers would come in every morning faithfully, and beat the heat with the AC in the mall.  The best thing about this is, you can treat your kiddos to a morning smoothie from Juice It Up or a frozen yogurt after you do some rounds in the mall!

14. Water balloon toss/fight.  You and your kids will be getting wet and running to avoid getting hit.  Fun and active... and almost free!

15. FREE workout videos for kids on YouTube.  Take advantage of YouTube.  It is a great resource for kid-friendly workouts.  Click on this link for a fun, free, kid friendly workout from Fitness Blender.

16.  Run through the water fountains/splash pads at local parks or shopping centers.  The drought in California has limited our city's water use, so all the public splash pads are sadly closed for the Summer.  I have found that privately owned splash pads in shopping centers are still running.

17.  Lawn games.  This rubber horseshoe set is a cheap way to have a fun, active evening in the backyard!  Lawn darts are fun as well!

18.  Include your kids in your exercise routine.  Whether you do CrossFit, weightlifting, BeachBody workouts, cardio, or HIIT workouts, your kids can participate.  Just be safe.  No heavy weights for kids!  There are barbell toy sets for kids, but I would recommend them just mimicking your moves if they are very young, or doing 1 or 2 lb weights if they are a bit older.

19.   Indoor climbing gym.  This is an amazing upper body workout.  It's no wonder mountain climbers end up on American Ninja Warriors!  These places usually run deals in local coupon magazines.  Check your "junk mail" for these deals!

20.  Family dance party.  Put on some fun music and boogey on!  This is honestly one of my favorite memories to make with my kids! You can do it in the backyard if it's cool enough or in the coolness of the AC in the living room.

21.  Build a fort on the lawn or in the living room.  Include your kids in the process.  When you are done, enjoy the fruits of your labor by enjoying a healthy snack or meal in the fort.

22.  Sunset "field day."  Take your kids to a field at a park or a local public school at sunset.  Enjoy the coolness of the summer evening and run around, kick around a soccer ball, do relay races or sprints, or throw a football!

How does your family keep active in the summer?  If those ideas aren't listed here, please leave those ideas in the comments!  Have a happy, active Summer!

How to Stay Fit in a Marriage

It has been three years since we were able to take our first "after" photos.  In those three years, my husband and I have continued to face the challenge of staying fit as a marriage couple.  I'm sure this could apply to any couple, but because marriage is where I am coming from, that is what I am going with!

For the most part, my weight stayed the same until a year ago when I had surgery and had to recover from that, restricting me from any exercise.  I then was busy with projects, and due to the physical toll that took on my body, I got sick and stayed sick for three months. This is also when my husband's weight went up.  What does this tell me?  When I am fit, he is fit.  We keep each other healthy.  This could put a lot of pressure on one spouse or the other.  You could look at it as an advantage of having a live-in accountability partner who you love so much you would love to see them succeed as much or more than yourself.  That is huge!  Having a spouse who supports your goals and has his/her own is a must in becoming fit.

Now, I have to say (sorry Hubby!) that my husband is not into fitness and nutrtion like I am.  The numbers of his macro nutrients don't make him giddy like mine do.  However, he has come to realize how good it feels to be healthy and what advantages it plays in our marriage and daily lives.  First of all, we have more energy.  That could mean that we can get up earlier to pray together, read together, or exercise together.  It also means we could have more energy for our kids.  We can be a better example of good health to our kids.  We can show them what it means to take care of the body God gave us.  It causes us to be more responsible and creative with our time.  That could mean being creative in how we fit a workout in or being more active as a family.  And, it's always nice  on our budget to NOT have to buy new clothes because we are growing out of ours!

With all those advantages (and many more) to living as a healthy couple said, it still is a challenge.  So, how do you do it?  Here are just a few things I have learned over these several years of loosing the weight together and keeping it *mostly* off...

How to Stay Fit in a Marriage

• Don't expect you won't gain some weight back.  When that happens, stop.  Look at how you're eating and how much you are being active.  Be honest with yourselves.  Are you spending the evenings on the couch with too many bowls of ice cream or *ahem* Schwan's Silvermint Ice Cream Bars?   Just because you may have gained 10, 15, or even 20 lbs back does not mean you've fallen off the wagon! It just means your wagon went down a rabbit trail and needs to be steered back in the right direction! And, because you lost the weight before, the chances are, you have an idea of what the right direction is!

• Make nutrition and exercise doable.  Let's face it, most people are pretty busy.  Add a spouse in the mix, then kids, or grandkids and you've got yourself many schedules and eating habits to include in your daily challenge to stay healthy.  Don't restrict yourself from too many things, unless absolutely medically necessary.  (Carb cycling is wonderful for not restricting yourself and still loosing weight, while gaining muscle and health! Read my post about it here!)  Don't commit to an hour at the gym if you can't.  Don't feel the pressure of having to go to the gym to workout!  Workout at home.  Invest in a few weights or research a HIIT program that requires no equipment so you have absolutely no excuse to get out of exercise.  Make your nutrition and fitness goals to be an everyday lifestyle change.  Something you can do EVERY SINGLE DAY without burden.  

• Hold each other accountable in a loving way, free of nagging.  If you seem to be sailing smooth when it comes to your eating habits or exercise and your spouse isn't, don't find reason to criticize.  Find opportunity to help.  Ask your spouse, "How can I help you be better?"  When the opportunity comes to just go out and get a burger vs. cooking a meal at home because everyone is tired and hungry, cook the meal together so it goes quicker.  Remind each other of the way you feel after eating a healthy meal at home compared to grabbing a burger in a drive-thru.  

• Always find ways to build each other up and encourage each other, not tear each other down.  Tearing down could even mean giving into a temptation together.  Be united in your goals to succeed.  Find ways to encourage with words while working out or complementing each other when you notice clothes fitting looser.  

• Pray for each other.  Praying for fitness of your spouse may seem like a small issue.  But, Christ says to bring everything to him in prayer.  EVERYTHING.  Pray together for each other.  God hears all His people's prayers.  He takes care of the sparrows (Luke 12:24), so why then would we find things in our lives too insignificant to bring to our mighty God in prayer?  

"...do not be anxious about anything, but in everything by prayer and supplication with thanksgiving, let your requests be made know to God."  Philippians 4:6

• And finally, just KEEP GOING.  There will be periods of time with one or both of you will feel the weight of your jobs, your kids, stress in your life----the weight of the world.  There will be days when you can't work out.  There will be days when you are sick and a fast food run seems like the only way to get dinner on the table.  That is okay.  As long as you, as a couple, keep the your goals in mind and know that, even if you are in the place in life where working out or eating healthy doesn't come easy, you can still strive to be the healthiest you can be. Together.  

Frugal (or FREE!) Battle Rope

I really wanted a battle rope, so I made one! I just took an old garden hose that I had laying around and wrapped it around a basketball hoop pole. When I need it heavier, I'm going to funnel sand in it and seal if off! Free is the best kind of fitness! Thanks, Pinterest!

Autumn's Tricep Workout

I love different and creative ways of working out muscle groups.  Switching exercises up keeps your body guessing and helps you from hitting the dreaded plateau!  I just did this workout from the creator of the 21 Day Fix and it was pretty awesome, even though my triceps are HATING me right now.  It hurts to type this, but it is worth it to share this fun workout!

Fabulously Fit Friend: Nicolle Lost 117lbs!

I have this friend that has always been in my life for almost as long as I can remember.  My first sleepover was at her house.  Her dad and my dad were in a couple different worship bands together.  We have gone to church (three...maybe four...completely different churches) together most of our lives.  In the last few years I noticed she was shrinking.  She was eating healthy and making changes in her life to improve her fitness.   She strived to keep the right spiritual mindset throughout this journey.  Nicolle is truly an inspiration!  She lost a total of 117 lbs.  Here is how she did it!

How did you begin your weight loss journey?  What made you desire change?

I was honestly pretty overweight my whole life and I was never aware how obese I really was. Occasionally people would bring up dieting and eating healthier but I attributed my size to bring big boned with slow metabolism since a lot of my family are the same way. When I was 19, a coworker suggested going to curves because she had been really wanting to lose and asked me if I would be her accountability partner. Honestly, going to the gym never had crossed my mind previously because again, I attributed my size to just "how God made me." I was shocked when I went to curves and was weighed and measured for the first time in a LONG while at a whopping 261 lbs. I'm so thankful for God blessing me with that coworker who challenged me and made me aware of how unhealthy I was.

What changes did you make to start to see results?  Did you set goals?  If so, what were they?

I signed up for curves the same night I was weighed and measured. It was really helpful having an accountability partner to start my weight loss with. I had no previous experience with exercise or eating healthy but at first it consisted of going to curves and having Lean Cuisines for lunch---but no other changes. The weight started coming off pretty quickly at first probably because I had so much to lose and my original goal was being under 200 or no longer being a plus size.

Where did you look for encouragement and help when you needed it?  
 The coworker I had was again such a blessing and she really was turning me to scripture. She made me aware of gluttony being a sin and not taking care of myself was not bringing God glory as my body is a temple to the Lord. God definitely provides strength during the times I needed it most.  At one point, I started to take weight loss to the extreme and working out became and idol. It was important for me to remember "Train yourself for godliness; for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come." (1 Timothy 4:7, 8 ESV) I had to be in the Word and not sacrifice my prayer time and time with The Lord for exercise because that was not God glorifying. 
How long have you kept it off?  How are you keeping it off?

It's been a long time. Since I started losing I haven't put any back on (with the exception of 5 lbs here and there) I no longer go to curves or eat Lean Cuisines but I made staying fit a lifestyle. I have to make conscious decisions to stop when I'm full and not have cake every single time someone offers it. At work I go walking around the building every break. I pack my own healthy lunches and snacks instead of eating out. I go out hiking with friends or do workout videos at home. I try to stay active and am much more aware of my body and the decisions I make with food. 

If you could give the readers three tips for getting healthy, what would those be?

1. Remember that our chief end is to glorify God (and enjoy Him forever) and that aspect applies to your healthy lifestyle too. Don't forget to honor The Lord in your habits and seek Him for the strength you need.
2. Make a lifestyle change. You can't fad diet just to go back to eating bad every day after you lost the weight.  You are going to gain it all back if you do. You need to make conscious efforts to have self control, make smart food decisions (but also be realistic and realize you still can have pizza or cake sometimes too).
3. Be active. You don't have to be in a gym for 3 hours a day, but work it into your schedule. For me, it's walking on breaks at work, hiking with friends, workout videos, or for days that I'm so busy and I dont have time to set aside to exercise, I will honestly dance while I'm cleaning the house. Find something to do to stay moving even in small ways.