Home workouts and ideas to de-stress

I'd like to share some things that can help keep you in good health and/or boost your immunity to get through this time of stress and shine on the other side!

I try to live one day at a time. This helps me avoid overthinking and negative projection or rehashing the past unnecessarily (big stressor!).

To facilitate this I need to do these things:

  • Move. Yoga (sun salutations are great upon awakening), do HITT and other workouts, dance (freestyle!) anything to get the heart rate up and tone muscle. Make the time, put it on your schedule. More about this below.

  • Meditate. There are many methods and apps to help with this which is so lovely! Find one that works for you. A super simple method is to just sit comfortably (chair is fine), relax shoulders and jaw, take a few deep breaths thinking: "inhaling, exhaling" as you go then let the deliberate breaths go...bringing your awareness to the sounds, smells and sensations as you simply observe your mind. 

  • Breathe. This has been the more recent of the practices for me-and it's a profound change in my entire being when I take the time - even to just practice 3 deep belly breaths when I become aware that I'm tense and anxious.

  • Eat well. Lots of veggies and fruit, whole grains, legume & beans, lean proteins, low sugar. I realize we are all stocking up- so make sure to stock up on the good stuff! (Frozen fruits and veggies are ok!)

  • Consider some nutritional support for immune boosting. Some general suggestions are: Vitamin C, oil of oregano or thyme (these have natural anti-vital properties). I'm reading some conflicting info about elderberry and this virus, so I'm holding off for now). Garlic, manuka honey, mullein (good for lung support), and more. 

  • Be Creative. Sing, dance, paint, draw, write...have some indoor fun!


    Workout idea for home

    This is just one idea-I'm also doing remote and outdoor sessions so I can give you support.

    Got 10 minutes? sure you do! 

  • Jumping jacks: 1 minute

  • Wall sit: 30 seconds, rest 10. repeat.

  • High knees/running in place: 30 seconds x 2

  • Abdominal crunch: 30 seconds

  • Squat: 10 reps/rest 10 seconds. repeat x 2

  • Triceps dip on chair: 10 x 2 

  • Plank: 30 seconds x 2. Feeling strong? do another minute!

  • Lunge: (in place, alternating sides) 10 reps x 2 

  • Push-up: (If no shoulder or writst pain) 10 reps. repeat.

  • Reclined punches: 30 seconds x 2 

Wellnesspatricia boganhome workout, self care