Fitness

Fitness Lifestyle: Home Workouts for Four Years

Jan 24, 2022

fitness lifestyle a picture of sneakers, dumbbells and a water bottle

Fitness Lifestyle: Fitness at Home Four Years Later

A fitness lifestyle requires commitment. This is the one activity that remains consistent. In four years, I went from working in the office to two years of working from home. When the pandemic created a lockdown it was easy to continue my home workouts. Two years of living with a pandemic and trying to stay healthy were challenging. My workouts helped to deal with stress. As much as fitness helps physically it is my stress relief for mental health. I decided to forego a gym membership and continue with my home workouts. In four years I have logged at least 300 home workouts. I skipped some weeks because the reality of life sets in and the body can benefit from rest days. A fit lifestyle is not always perfect and the most important lesson learned is to use the next week to reset.

Fitness Lifestyle Workout Schedule

Plan a weekly schedule. how many days? what time works best? AM or PM Monday, Wednesday, Friday or Tuesday, Thursday, and Saturday I prefer an evening workout.
Choose workouts that make sense. YouTube is my go to for free workouts. My favorite certified trainer is Body Fit by Amy. She always provides a warm-up, modifications, and cool down. Some of my other favorites on YouTube include Well + Good, Fitness Blender, The Live Fit Girl, Caroline Jordan, Mad Fit, Workout Hotel, and Mr&Mrs Fitness. On YouTube you can search under thousands of key words such as cardio, strength training, yoga, pilates, HIIT or under equipment key words. There are fitness apps for a fee but I opt to use free workouts. Do what makes sense for you.
Equipment: home workouts require space and storage for equipment. I have invested in dumbbells, kettlebells, core sliders, mat, high density foam roller, resistance bands, medicine ball, stability ball. My two favorites are my TRX and a BOSU ball. If home workouts are an option, you can also find plenty of workouts using only body weight.
Space: Where you can workout is important to stick to a schedule.
Apparel: Dress in your best fitness apparel to prepare for each workout
Stay consistent, if necessary find an accountability partner, find a social media fitness group for motivation

Nutrition

The best suggestion I found for nutrition is to create balanced meals that are rich in vegetables, fruits, grains, and lean protein. One of my initial apps that were very helpful was MyFitness Pal which tracks foods. I am not a fan of eliminating foods I love but choose to eat in moderation. My best advice is find what works for you and stick to it. This fit lifestyle is not a one size fits all. Also, reaching out to a registered dietician to create a plan is a great idea.

Fit Sunday Glute and Core Workout using Resistance Loop Bands

Aug 29, 2019

*This blog post contains affiliate links, at no additional cost to you. If you click and purchase I will earn a commission*

*post contains an affiliate link, if you click and purchase I will receive commission

A fit Sunday is fun when I try a new workout. My way of staying motivated is to diversify my workout regimen. I love trying a new fitness workout with trainers. My resistance loop bands are the least expensive equipment I have purchased. The brand I have is by Starwood and they come in different resistance sizes that include: small, medium, heavy and X-heavy. Resistance bands are great for a full-body workout with exercises for the upper and lower body.

I signed up for a group workout called Securedabunz with trainer Dilly Roman at Lincoln Square in South Philly. If you are looking for an intense workout for your glutes and core this is the workout for you. In addition to the workout, there are a number of vendors with free massages.

What to expect from this intense workout? I think resistance bands are the best for conditioning glutes. The session incorporates a resistance band for every exercise. In addition to these exercises, there were core exercises that left my core on fire. I know for the next event to eat more and stay hydrated throughout the day.

Another part of my fitness regimen is my workout gear. My favorite athleisure above is by Fabletics. The shorts with compression shorts, sports bra, open back tank. I’m so excited to use my VIP membership in the King of Prussia that opened last month. I save with my membership and also if there are additional sales in the store. This was a great workout to use Body Glide for anti-chafing protection. I am pumped for the next workout on August 25th.

Calorie Burning with TNT Pro Series Waist Trimmer and Slimmer Kit

Aug 1, 2019

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Calorie Burned with Waist Trimmer Belt

CalorieHow to burn a calorie? It is very effective with a combination of different activities during a workout. I am a firm believer in a consistent fitness regimen and eating properly as the key to staying fit and strong. There was an opportunity to test the TNT Pro Series products so I decided to order the waist trimmer belt as well as the arm and leg slimmer kit.

My workout consists of using my TRX and Real Fit with Amy’s circuit training workout via YouTube. The belt can be worn directly on skin or over your workout top. I ordered a size small and it is more than enough room to wrap with the velcro comfortably. My belt is worn under my workout top during either workout. After each workout, I remove it and can feel the sweat rolling off of my skin. Some of the things I like about this brand vs. another brand I tried is the secure fit, it does not slip while I am in motion, the size small is enough to cover my entire stomach area, it is comfortable to use while doing household chores. I would suggest wiping down after each use.

Calorie Burning with Upper Arm and Leg Slimmer Kit

My arms are starting to take on more form and tone due to consistent biceps and triceps exercises. Circuit training and my TRX workout are excellent for building strong arms. The arm slimmer is too loose for my arms which are small and muscular. My arms are one of my areas I want to increase muscle mass so I think the arm slimmer would defeat that purpose. For someone who is starting to focus on arms, this compression wrap is ideal to get burn calories on arms. I like the muscular tone of my thighs and will definitely try the thigh compression wraps especially if they are great for anti-cellulite. The size small is a perfect fit for my thighs.

You can purchase any of the products at TNT Pro Series.

*All three items were received free from TNT Pro Series for review purposes only. All opinions shared are my own.

Positive HealthWellness

Check out the website below for information related to diet & nutrition, recipes, fitness, beauty & aging, pain relief, and infographics.

PositiveHealthWellness

My First 5k at the Fit Foodie Run and It was the Best Family-Friendly Event

Jul 3, 2019

My First 5k

My first 5k was this year in Fairfax, VA on June 22nd. I read about the run in my Health magazine and I missed the date last year. For me running a 5k was a little intimidating at first because I never run for fitness. When I read it was a run or walk I felt more confident. Shortly after I registered myself and the kids I realized they have ambassadors as well. I signed up to be an ambassador for the run and was selected. Ambassadors are required to promote the run on Instagram for pre-events posts, stories, and on-site post and stories.

Fit Foodie Run

We arrived on Friday afternoon in time to pick up our bibs that evening. My first stop in Fairfax was to find the local Target. It is in an area called the Mosaic district. A nice shopping area filled with restaurants, retailers, and residential properties. We stayed at the host hotel in Fairfax and decided to take a Lyft to the run.

No Kid Hungry

One of the sponsors for the run, No Kid Hungry. If you are not familiar see how you can make a difference this summer.

The one lesson learned by participating in the run never counts yourself out when it comes to what you can accomplish. I am not a fan of hearing the two words “too old”. My question is who said age defines what you can and cannot do? I think limitations only stunt growth and any goal of staying fit is worth the work it takes to accomplish. Three miles are nothing for avid runners but what counts for me is that I finished. I did a combination of running and walking until I reached the finish line.

After the run, there was a post-run festival with food trucks, photo booth, healthy food/drink product tables, fitness vendors, a beer and wine bar, fitness activities, and a food demonstration.

We’re looking forward to returning next year for an annual event.

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New Fitness Workout at Club Pilates for Summer Workout Regimen

Jun 17, 2019

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Pilates

My new fitness workout for my love of the summer season. My first workout was trying a thirty-minute intro class at Club Pilates. I took Pilates back in 2012 at a local yoga studio. All the exercises at the yoga studio were from the mat.

Club Pilates

My class at Club Pilates uses a reformer which I loved. The reformer supports the back and allows for fluid movement of arms and legs. I did not feel any strain on my neck from any of the exercises. By using the reformer I am able to adjust the setting for positioning my head depending on the exercise. The exercises from the floor and mat were easy for me to maneuver. I like the diversity of exercises to work the entire body. There were exercises from the floor and using resistance bands.

Diversify Workout

One of my favorite options of working out at home is the ability to diversify workouts. Pilates is excellent for improving posture, flexibility, and overall movement. I like the movements that allow me to stretch, use my core with proper breathing. Club Pilates offers a number of classes, times, and days. I am going to try the Suspend class next because it incorporates Pilates with the TRX.

One of the best goals I have worked on is using different types of equipment for strength training. It has increased my muscle mass, flexibility, and endurance. The best way to stay motivated is to include different forms of exercise you enjoy. There are a number of classes whether it is yoga, pilates, boxing, TRX, or kickboxing trying something new adds more fitness motivation. Club Pilates offers a number of packages to choose from for various schedules. I am planning to do a package that will allow me to do a class per week in addition to my strength training.

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Product Review of AthleisureWear for My Fitness Workout Regimen

Mar 13, 2019

*I received this outfit free of charge for review purposes only. All opinions shared are my own.
*This blog post contains affiliate links at no additional cost to you. If you click and purchase I will earn a commission.

Athleisurewear

Product Review of Athleisure Wear for My Fitness Workout Regimen

Athleisurewear is my favorite for working out as well as running errands on the weekend. My fitness routine starts with wearing the right athleisure wear to get me through all of my favorite full body workouts. One of my top brands is Fabletics, so when BrandCycle gave me an opportunity to review a Fabletics outfit, I was super excited. I started wearing Fabletics over a year ago after signing up for their VIP membership. Every month, I have $49.95 debited and added to my Fabletics account. Next, I can select an outfit. The outfits offered are at great price points with different styles offered every month. If you are not interested in shopping or don’t want to be charged that month, there is the option to “skip the month” as long as you do so between the 1st and 5th of the month.

Leggings and Sports Bra

I ordered the High-Waisted Mesh Powerhold Legging and the Maeve Reversible Sports Bra. As I am getting further along on my fitness journey, I prefer high waisted leggings. I determine a perfect fit by how much the fabric stretches, compresses and fits in all the right places. These leggings offer a moisture-wicking compression fabric, are chafe-free and SPF 50+, have a waistband pocket for keys, and a high waist that helps to me look slim in all the right places. The reversible sports bra offers the same moisture-wicking fabric, the racerback style offers medium support, and I love the reversible styling if I want to change up my outfit.

Workout in Outfit

The best way to test out the fit of athleisure wear is a workout. Today is a workout day with my resistance band. YouTube is my go-to place for all of my home workouts and today is a Resistance Band Workout.

The outfit is a great color combination that coordinates with any footwear. The fabric stretches perfectly and is lightweight enough to wear throughout every season. It is also flattering in all the right places. My abs are still a work in progress which makes the high waist perfect for this area. The compression fabric of the leggings is very comfortable and creates a perfect fit. I ordered the size S, regular length for my 5’4.5″ frame. A perfect sports bra is one that fits completely snug in the front and back. The size small is a good fit for me with a 32 band and a larger cup size. I would suggest the sports bra for a low to medium impact workout. After my planks with toe taps and bicycle exercises, I found the front band rolled under, otherwise, it stayed in place. The outfit is nice enough to wear for workouts as well as running errands on the weekends.

The Winter Season Slows Down My Fitness Motivation

Feb 20, 2019

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Winter and Workouts

The Winter is draining mentally and physically with the cold unpredictable weather and time change. I swear living on the east coast slows down my fitness motivation. When the weather gets cold, I want to come in and curl up on the sofa with a cup of hot tea. It is so easy to get sidetracked when the time goes back and daylight is shortened. Last week I was unmotivated and broke my workout streak. I think every now and again there is mental burnout so when I get in I just want to sit on the sofa until bedtime. This was exactly what I did last week.

Meal Planning Failed

My meal planning was off as well. Each week I try to plan meals for the weeks and that felt like a job. This usually means I spend more money out on food instead of preparing meals at home. It was a week full of chocolate due to Valentine’s Day. Chocolate is my favorite cheat snack in moderation. This week I went a little overboard.

How to Get Back on Track?

Plan my workout schedule for three times a week
Grocery shop for meal planning this week
Do more protein this week including my whey protein
Increase strength training for this week
Schedule my yoga class

Fitness App BodBot for Home Workouts

Jan 23, 2019

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For the first week of the new year, I decided to try a 7 day free trial using a fitness app, called BodBot.

Fitness

The app allows users to choose workouts based on using a gym or home workouts. Some of the data input includes

setting fitness goals
entering body information such as weight, height, and age
highlight muscles of focus
the app will create a workout schedule or the user can manage their own schedule
the app makes recommendations on workouts based on progression
offers fitness tests
select equipment based on a gym or home(workouts appear with each equipment selection)
exercise preferences
joint history to avoid certain areas
recovery assessments
app preferences
onnect health data

NUTRITION

Users can add food intake, the only issue I had was not all foods are listed. There is no ability to scan the UPC code of packaged food. It counts calories, fat, carbohydrates, and proteins.

I liked the app for providing warm-up and cool down exercises but the actual workouts did not provide enough for burning a significant amount of calories. After the trial, I canceled the subscription. It is a low-cost app per month but it does not provide the workout intensity I need for my fitness regimen. For now I will stick to my free YouTube fitness videos.

You can follow my fitness journey on IG @cocoafitmom and clips of my workouts on Youtube @CocoaMommy.

Wellness Tips – My How to on Fitness, Food, and Sleep

Jan 2, 2019

Wellness Tips

Wellness Wednesday tips on how I have used my fitness regimen and food to transform my results. If working out at home, the best suggestion I can make is to create a schedule and stay consistent. There is no magic potion to see results but changing old habits are a must. Food is challenging especially when it comes down to what to eat and how much to eat. My goal was to include foods I should eat and why I eat these foods. I do not focus on eliminating foods I love but eating them in moderation or as a treat.

Grocery Shopping

A good idea is to create a grocery list before you reach the store as you plan meals for the week. I try to balance my carbohydrates, protein, and fat. Also, include fruit and plenty of green vegetables. The meal planning will depend on your specific goals for fitness. I suggest consulting a registered dietician because meal planning will vary from person to person.

Some of my grocery store staples include the following:
Fiber and Carbohydrates:
Oats
Sweet potatoes
Whole grain rice

Protein
Lean meat or seafood: chicken and turkey, or white fish
black beans
brown eggs or egg whites
natural peanut butter

Fat
avocados
extra virgin olive oil
plant-based butter

Vegetables and Fruit
Frozen strawberries
Bananas
Spinach
Broccoli
Asparagus
canned tomatoes

Sweeteners
agave nectar
maple syrup
honey

Dairy
Almond milk, unsweetened and sweetened
Plant-based butter

Produce
onions
bell peppers in a variety of colors
garlic
ginger

TRX Warm Up

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New Year Goals for Physical and Mental Health

Jan 2, 2019

This picture brings such good emotions as it was my first momcation in nine years. As I have stated in previous years, I do not like resolutions but need to focus more on yearly goals. This is a year for a big milestone birthday and I plan to capture taking care of self each month. I realized how I have neglected taking care of self and not until my solo trip to Miami did I realize how necessary it is to have no schedule. My trip was only for a few days but being near the ocean and beach was refreshing. I loved not having an alarm clock set, no plans, no schedules, and most of all no disgruntled kids in the background. Parenting is a full-time job and yes it is absolutely a must to clock out to focus on self.

My goals for this year is to maintain my home workout fitness regimen. I feel it is important to encourage women over 45 to exercise, eat better, and take care of their mental well-being. Another goal is to do more travel solo and with the kids.

In 2018, I committed to scheduling manicures and pedicures. Also, found a new aesthetician for waxing and the best seasonal facials. My pampering goals will include:

monthly massages
manicures and pedicures
facials

I realize my physical health is not just about working out and eating better but also making changes that impact of my overall physical health.

taking multivitamins and supplements
drinking more water
more sleep (scheduling and sticking to a bedtime) – my physician assistant gave me a number of ways to help in this area which I will share on a later post.

Now for my mental health, this is a tough one because every day is so dynamic. The idea of juggling life outside of the home and then life at home as a parent is challenging.

trying yoga at least once a month
disconnecting from social media at the end of my day

I am optimistic for a healthier and happier 2019.