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At Home Workouts

Some days it is really hard to go to the gym, especially when the weather is bad, and you don’t feel like going out and facing the elements. Right now, I’m on an “at home workout” kick. I love them because you can get a good 20-30 minute workout without any weights, right in the comfort of your own home.

I get many of my workout ideas from Pinterest, but the majority of my inspiration is through people I follow on Instagram. My favorite fitness enthusiast is Alexa Jean Fitness. She has great at home workouts! She offers different workout challenges that you can buy through her website.

I bought one of her workouts, and I am loving it! It’s a month long butt and leg workout, and I also have one of her month long ab workouts. Here’s a sample of what one of her workouts looks like:

Plank Leg Lift                                                                     15 Reps Each Leg

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Donkey Kicks                                                                     20 Reps Each Leg

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Single Leg Glute Bridges                                                 10 Reps Each Leg

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Squat with Kickback                                                        10 Reps Each Leg

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Face Up Glute Bridge                                                                        10 Reps

DSC_5746     DSC_5747

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Tips to Eating Healthier

I’m not going to lie, I am not a complete health nut. It is really hard (and expensive) to eat healthy! You really have to make an effort to think about what you are eating everyday. Here are a few tips that I do in order to eat healthier.

Make a grocery list and stick to it!grocery-list-apps-805x450

Make sure you know exactly what you want before going to the store. This means you won’t be inclined to impulsively buy something that you do not need. Also, try to avoid going to the grocery store when you are hungry! That is never a good idea!

Don’t eat dessert after every meal

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This isn’t going to be life changing, but it definitely is a start! It can be hard, especially for a sweet tooth like me, to not have chocolate after almost every meal. Skipping dessert every now and then won’t hurt.

Buy fresh or frozen over canned

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Most canned goods such as veggies or soups have extra sodium that you don’t need. Canned fruit contains more sugar. Also, canned foods cost about the same (and sometimes more) then fresh produce, so always go for the healthier choice!

Stay on the outskirts of the grocery store

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Think about it, on the outer edges of the grocery store there’s produce, fresh meat, dairy,  and bread. The inside of a grocery store is usually packed with sugar filled foods and artificial ingredients. A good rule is the 80/20 rule. Buy 80 percent worth of your groceries in the outside edge, and 20 percent in the inside.

Eat smaller portions

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I have to remind myself of this all the time! Just because I can eat a large portion of food at one time, doesn’t mean I should. Surprisingly enough, eating a smaller portion than normal will still fill you up, and you will be taking in fewer calories.

Don’t get thirsty

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Make sure to drink plenty of water, so you don’t get dehydrated. Try to stay away (or portion yourself) from drinks that are high in sugar! The best thing for your body is water and milk, so drink up!

It’s never too late to start being healthy

Have you ever been discouraged about being overweight or not doing enough exercise? You are not alone, and it is never too late to get back on your feet and start again. Just take my dad, Bill Goodson, for instance.

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He is 62, (that’s right, 40 years older than I am), and he has beaten me in more 5k’s than I’m proud to admit. He began his healthy lifestyle at a young age. In high school he ran track for 4 years, played 3 years of football, and ran cross country his senior year. When he went to college, he did several other physical activities, which included canoeing, cross country skiing, rock climbing, rappelling, and backpacking through national parks. Unfortunately, he did not always stay this active.

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Dad and I rock climbing last year

“I was the most unhealthy between the age of 47 – 50,” Bill said. He eventually came to the point where he didn’t want to be (quite bluntly) old, fat, and lazy. “I observed a lot of obesity in America and having a high cholesterol, I wanted to combat that in a healthy way.”

My dad had been a lifeguard for over 12 years. He got it renewed when he was 52. Being a lifeguard myself, I know how hard the lifeguard test is, so getting it at age 52 is pretty impressive!

He started running long distance in 2013. “I was a sprinter in high school. My senior year I ran cross country, but I didn’t excel in it, I just survived it.” Bill explained that after running long distance for a few years, “It is really mind over matter, you have to be disciplined, have goals, and be determined.”

He has completed about 20 5k’s in the last few years, and he hopes to continue. “I like to be a competitor, it is fun to win in your age category, and just because you’re getting old, doesn’t mean you have to stop,” Bill says.

Being the director of 4-H Camp Palmer, he participates in Your Plan For Health, which is an employee health incentive program by OSU. “If you can encourage your employees to be healthy in exercise and diet, it can be good for you, the company, and the community.” He was even featured as the Healthy Buckeye of the Month last year!

It is important for him to set SMART goals and reach them. Some of his goals include:

  • Through improved nutrition and regular exercise, I will take a A1C test in April with the goal of dropping below 5.7%.
  • Plan to compete and finish two 5k’s by April 29, 2017.
  • In the next two months my goal is to lose 10 pounds.
  • During the next 3 weeks, I will not eat any evening snacks after 7 pm for at least 5 days per week.
  • I will do a cardio workout for 30 minutes a day at least 5 days per week for at least the next 3 weeks.
  • Plan to get 1 million steps on my Fitbit between mid February and June 11.

He also has some long term goals of running across the Mackinac Bridge, maybe consider running a half marathon, and getting involved with Run for God.

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Canoeing is something we both enjoy

He has a pretty good support group with a fitness coach through OSU and a Facebook Group consisting of people who run and workout around the area.

Dad and I have a dream to be on The Amazing Race some day. We even auditioned for it last year by sending in a video. Check it out.

Although we were not picked to compete, we had a great time filming the audition, and we have hopes to try again in the future.

Although there was a time in his life where he was not actively trying to improve his health, he is the perfect example of someone who did not give up. He says, “Learning should be a life long process. It is important to be in good physical and mental state.” Just because you haven’t been health conscious in several years, doesn’t mean you can’t start now. I think everyone can learn from my dad.

One of his favorite Bible verses comes from 2 Timothy 4:7, “I have fought the good fight, I have finished the race, I have kept the faith.” Dad reminds us to, “finish your physical race well and do the best you can.” And I believe he will do just that.

6 Reasons why you should go rock climbing

This weekend I went to an indoor rock climbing centre. It was amazing! I went to Inside Moves, and I highly recommend it. There is also a rock climbing place in Grand Rapids called Higher Ground. If you have not been rock climbing before, you should try it out, and here’s why:

1. New Adventure

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It is always fun to try something new and step out of your comfort zone. Trying new things always gets me energized.

2. Great workout

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Rock climbing is a great full body workout. Don’t get me wrong, the next day your arms and shoulders will be VERY sore, but it is worth it!

3. Stress reliever

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You have to be completely focused when rock climbing. With the high level of concentration, it will take your mind off of everything else.

4. Make new memories

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Do you know many people who go rock climbing? I sure don’t. But you can always reminisce about that one time when you went rock climbing, or you can be planning your next trip.

5. Team building

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Rock climbing is a team effort. While you are climbing there is always someone belaying. At Inside Moves, they teach you how to belay, so can belay whoever you go with and vice versa.

6. Reach your goals

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Some walls are easy and others are very hard. There are times when you don’t reach it to the top. This just motivates you to get stronger, and be able to get to the top the next time.

4 Fun Winter Activities to Keep you Moving

It is hard to “get up and go” in the wintertime, when all you want to do is snuggle up on the couch with some hot coco and a good book. Trust me, I’ve been there! But sitting around all winter is not what you want to do. Here are 4 winter activities that are so much fun, and will also give you a good workout.

Ice Skating

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Winter is the perfect time to go ice skating! There are indoor rinks, outdoor rinks, and if you are lucky like me, it will rain for 2 days, freeze, then you have your own rink in the backyard! Ice skating is both fun and a great way to exercise. It is a great workout for your legs! If you are in the Grand Rapids, MI area, my favorite places to go ice skating is Rosa Parks Circle and Patterson Ice Center.

Skiing

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Skiing is a thrill and a great way to burn calories. According to Harvard Medical School a 155 lb. person burns 233 calories in just 30 minutes of downhill skiing! If you don’t know how to ski, I suggest getting an instructor the first time, or go with someone who already knows how to ski, so they can give you some pointers. Cannonsburg is a great place to ski in Grand Rapids, and they have great student discounts!

Snow Shoeing

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If you love to hike, and don’t want to be slowed down by the winter months, snow shoeing is perfect for you! Snow shoeing is a fun, low impact, exercise that is great for burning calories. The bonus of snow shoeing is that you can to enjoy the beauty of the the snow that is all around you! Grand Rapids has some great trails and parks which are perfect for snow shoeing!

Sledding

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Wait, sledding isn’t only for kids? Of course not! Throw a couple sleds is your trunk and head to the hills. Believe it or not, this is a great exercise. Remember how tired you get when you walk up the hill? That is some serious cardio work! Put that together with the thrill of sledding down the hill, and you have yourself a fun filled afternoon! There are a ton of sledding hills in Grand Rapids, so be sure to check them out.

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