Tag Archives: fitness

How To Deal With Shin Splints After Running

There are loads of ways to get fit and healthy, but one of the easiest and most accessible is to get some running shoes on and go for a nice long jog. Loads of folks started doing this last year when the first lockdowns began rolling out, seeing as how many gyms and exercise classes had to take a backseat. For many, running quickly turned into a passion.

There is one slight problem though… your shins get really sore and painful after each run. While they may be fine a few days after, the pain has gotten progressively worse the more often you run. As it happens, you most likely have shin splints, which is a problem caused by inflammation of the connective tissues and muscles attached to the shinbone. This is from the extra stress put on your shins by running. 

It’s a real annoyance, but how do you deal with it? Here are a few simple suggestions to help you manage your shin splints:

*This post may contain affiliate links.

Ice your shins after running

If you experience pain straight after running, the best thing to do is to ice your shins. You can use ice packs for this, but a bag of frozen peas will also do the trick. The ice packs soothe the shins and reduce any inflammation or swelling. Do this as often as required in the following days until the pain subsides.

Try topical pain relievers

Alongside the icing tactic, you can apply topical painkillers to your shins. These usually come in the form of creams or gels, and they can include various natural ingredients, like CBD oil. The whole point of topical pain relievers is that they target the site of your pain, so they should kick in faster and provide a more focused pain relief in the affected area. Topical treatments are much safer to use with frequency than a pain reliever you might take orally. A good strategy would be to apply your topical cream or gel after icing your shins to give extra pain relief until it’s time to ice them again. 

Get better footwear

Typically, shin splints are caused by a combination of poor footwear or flat feet. In essence, your feet don’t have the support required to absorb the shocks you make when running. So, all the impact goes through the foot and into the lower leg, hence your shins are put under more stress. By buying a pair of more supportive shoes – or insoles for those of you with flat feet – you restore the supportiveness to your feet, making the impact less demanding on your poor shins. 

Following these simple steps will help you to ease your shin splints. However, you also need to rest your body so the shins can recover. Don’t rush yourself back into running – take a few days or weeks off until the pain has completely gone. Then, you can start running again with more supportive footwear to prevent future shin splint problems. Good luck!

Keeping Yourself Fit And Healthy At Home

The current pandemic has meant many folks have had to move their office into their homes. But working from home can harbor risks that must be consciously countered. With these helpful tips, you can strengthen your health from home and prevent permanent complaints.

*This post may contain affiliate links.

1. Sitting properly

“Back pain is one of the most common ailments for workers. You can effectively prevent them by adopting a healthy sitting posture. An ergonomic chair provides the basis for this,” says Dr. Ursula Marschall. The sitting posture should be as upright as possible, with arms and legs at right angles to the body and both feet firmly on the floor.

2. Align the laptop at the correct height

Anyone who works with a laptop should point it at the right angle. Between the eyes and the screen, around 50 to 70 centimeters is ideal. To protect the neck, the viewing angle should be around 20 degrees. The more you are looking down at the screen, the more tension you are holding in your neck and shoulders which can cause pain and health trouble in the future. 

3. Regular breaks with exercise

Many people end up exercising less when working from home. Regular breaks are important for productivity in the home office. This can best be combined with some exercise. Every hour you should get up and move around at least once, for example to get a glass of water or for a short yoga session. In addition, during the lunch break or after work, a walk of at least half an hour or some other moderate exercise is recommended in order to get a balance. You could look to Fitness 19 for further inspiration.

4. Don’t forget a healthy diet

Food cravings or casual snacks are more common in the home office. Determining fixed times for lunch and having healthy snacks such as fruit or nuts on hand can help. The daily structure with a lunch break that a working day in the office offers can also be created in the home office. Try shared virtual lunches! And don’t forget hydration either. Screen time can cause dry eye and headaches so you must remember to drink plenty of water. Keep a water bottle nearby.

4. Strengthen mental health

In the home office, the line between professional and private life is often blurred, you can be reached permanently or work longer. Those who actively manage their limits in the home office experience up to 14 percent less stress. According to a recent study, a conscious separation of professional and private life is helpful for many people in the home office. Fixed working hours and a non-working evening make sense here. A spatial separation such as a separate workplace also ensures that work and leisure do not mix. It is not always easy to do this at home but do your best.

How do you keep yourself fit and healthy at home? 

P.S. Fingers crossed we can travel again soon. I’ve got my Tom Bihn ready!

These Are The Best Careers For People Who Love People!

On average we spend about thirty percent of our life working. As such, we need to make sure to choose a career we’re going to enjoy. Here are some great choices to consider if you love being around people. 

*This post may contain affiliate links.

Teacher

First, you might want to think about becoming a teacher. Becoming a teacher is a great choice if the idea of working with kids is particularly appealing to you. Don’t forget there are also various levels of teaching to explore as well. For instance, you may be more suited to working with college students while someone else could prefer teaching preschoolers. Regardless of what level you think about exploring, you will need to have a firm grip on the technology that is now used. Looking at a glossary of education technology-related terms can ensure that you are prepared for all the software and pieces of tech you need to expect. 

Nurse 

Next, you could be interested in helping people in pain and in need. If that’s the case, then it is worth exploring the medical industry. There are lots of roles in that sector that could be ideal for fulfilling this desire to support others. Unlike nurses, doctors spend limited levels of time with their patients. Nurses are often there 24/7, providing daily care to those in need. If you are more interested in engaging with people regularly and helping them on a personal level, nursing could be the medical profession for you. 

Public Relations

Alternatively, if you love writing and engaging with individuals, then public relations could be the right choice for you. With a PR role, you often act as the bridge between journalists and companies. So, you’ll be interacting with a lot of people daily. You might think that being a journalist is a similar role. However, a journalist’s focus is more often on the writing, meaning they may spend more time at the computer than in face-to-face scenarios. PR agents are often far more human-facing, operating out in the real world and connecting to lots of different individuals. 

Personal Trainer

Finally, if you love the idea of working with people but you’re also passionate about fitness, then you could consider a career as a personal trainer. Personal trainers are in high demand right now because clients were not able to access their services during the various lockdowns that stretched into this year. Now, people are eager to get back in shape. There’s a common misconception that you don’t need any qualifications to become a professional personal trainer. However, this is not the case. The right qualifications will provide clients with the confidence that you can deliver the support they need with the right service. 

As you can see, there are fantastic career choices if you love the idea of working with people. It’s just a case of finding the ideal option for you. Whether you’re thinking about heading into fitness or back to school, there are countless paths worth exploring. 

Forget Netflix & Chill, It’s Time For Netflix & Inspire

The pandemic has introduced new ways of approaching your spare time and thinking about your health. As a result, you’ve probably been looking at ways of making self-isolation productive! If we’re brutally honest, Netflix and Chill has become a new way of life in many households. What’s not to like about it? You can sit back on the sofa all in the name of staying safe and healthy. 

But have you ever considered that Netflix could be a surprisingly effective source of inspiration? Don’t assume that your time spent watching TV has to be synonymous with laziness. In fact, you’d be pleased to discover that a lot of watchers are turning to the small screen for life inspiration, guidance, and a creative boost. Here are some shows to consider —

Lose yourself into the tidy world of Marie Kondo

Being at home for such an extended period, surrounded by all your stuff, can feel mentally exhausting. Clutter weighs on your mind, and it affects your mood dramatically. Did you know that sitting in a cluttered room can make you feel angry and sad? While if you were to sit in the same room in a decluttered environment, you are less likely to experience negative feelings. Nobody better than Marie Kondo can explain the joys of decluttering. If you are unsure how to start decluttering your home, watching Tidying Up with Marie Kondo can provide plenty of positivity. Kondo’s approach sparks joy in the household, which is all the motivation you need to get started. 

Discover the relatable Venus of Daegu 

Oh My Venus is a romantic tv show from South Korea that follows the journey of a young woman from Daegu, aka our Venus of Daegu, through her weight loss challenge. The show reflects on health rather than weight loss when it comes to beauty. More importantly, it also highlights the need for self-healing, both mentally and physically through exercise and mindfulness. If you’ve fallen off the track in your fitness journey, this show could be your wake-up call as you meet Venus’s coach, the inspirational character who makes health a priority in her life. Perhaps if you already have a healthy approach to fitness, the show can help you understand how some people can develop unhealthy and harmful habits. And for any fitness enthusiasts, it could even be the show that makes you want to become a health coach yourself. After all, as Oh My Venus reveals, watching your clients get strong and fit is the best reward.  

Bake your own creation

It came as a shock to fans when Netflix didn’t renew The Curious Creations of Christine McConnell. Yet, that doesn’t mean you can’t dive into McConnell’s world of quirky creatures and mind-blowing creative baking. McConnell is a talented Instagram influencer who uses her creative skills in thematic baking and styling. There’s something oddly inspiring about her Halloween treats, from a realistic chocolate and peanut butter bone to the mesmerizing house-shaped cake. But, what’s more exciting about this marvelous little show is that it awakens your inner child. Sure, it’s too late for Halloween bakes, but you could certainly apply McConnell’s tips to make a Christmas village cake, too! 

In short, it’s hard to understand why the phrase Netflix and Chill has become so popular when, in reality, it should be Netflix and Inspire. There’s so much to discover that you’ll be buzzing with new ideas after a few hours! 

My 3 Favorite YouTube Channels for At-Home Workouts

If you’ve been around my blog long enough, you’ll know I’m no stranger to the at-home workout. I LOVE working out for free in the comfort of my own home. There are just so many resources out there on YouTube to help facilitate your fitness journey. (You can even create your own challenges to help stay on track and keep things interesting!) Now, due to the outbreak of COVID-19, we are all spending a little more time indoors and a little less time in public classes and gyms. Luckily, I already had honed in on my YouTube go-tos long before the term “social distancing” was a part of our collective consciousness. If you’re new to the at-home workout, I’d love to share my three favorites with you —

For CARDIO –

My favorite channel when I want to raise my heart rate is BODY PROJECT. Their holistic exercise routines typically combine HIIT cardio, low impact resistance training, pilates, and boxing. The routines are fast paced and energetic and the teachers are so adorably motivational (and adorably British!).

Want to try a Body Project video out?

For STRENGTH –

My favorite channel when I want to work my muscles is SYDNEY CUMMINGS. Sydney is a certified personal trainer who uploads a new workout on YouTube every single day at 5 am. And these aren’t your typical 20 minute for my YouTube audience but ya gotta pay for the better videos…nope. These workouts are long and actually pack a punch.

Want to try a Sydney Cummings video out?

For YOGA –

My favorite channel when I want to practice yoga will come as no surprise to anyone … YOGA WITH ADRIENE! If you haven’t tried out a yoga flow with Adriene yet I really don’t know what you’re waiting for. I typically do one of her videos 3x a week and she has become such a calming and important presence in my life.

Want to try a Yoga with Adriene video out?

What’s your favorite YouTube channel for workouts? Share them below! I’d love to try out your recommendations as we continue this period of self-isolation. xoxo

5-Week Home Workout Challenge (Week 5!)

So excited to report that I completed this 5-week challenge!!!

Before embarking on this journey, I was feeling a little bit in a workout rut. I was doing my nightly exercise but they were nothing to write home about…or frankly, get excited about. I’m happy to say switching it up and trying out lots of different videos, styles, instructors, and channels was exactly what I needed.

If you’re feeling similarly, why not give it a try! You now have 35 workouts queued up and ready to go. OR you could create your own playlist with the videos that suit you best.

Tuesday:

A little back hygiene in the first few days of ANY work week is always a good thing for me.

Wednesday:

That kneel to squat with knee drive!? A doozy!

Thursday:

Ok, I will be returning to this channel. Usually overly motivational instructors annoy me but I was really feeling this guy.

Friday:

A quick but effective booty and thigh barre routine.

Saturday:

Couldn’t help myself with this one. So dorky but so fun. And if you REALLY commit you can feel like you’re in a scene from Mamma Mia!

Sunday:

And one more dance power walk for good measure. LOL!

Monday:

And to round things out, some Yin Yoga! My favorite way to really get in there with the stretches!

And that’s a wrap!

I’ll start slowly adding videos to a new playlist for a future challenge, but for now I’ve settled on a workout schedule going forward that looks a little something like this —
Monday – Yoga, Tuesday – any video from my playlist, Wednesday – Fitness Blender, Thursday – Yoga, Friday – a sweat set on Fitness Marshall, Saturday – Yoga, and Sunday – Walk + FemFusion

Do you have a favorite workout channel on YouTube?

5-Week Home Workout Challenge (Week 4!)

workout wk4

What’s that you say? You’re ready for another week of at-home workouts courtesy of the interwebs? Well, I’ve got just the thing for you!

It is STILL super hot where I’m at, and I’m trying not to get down on myself so much for not getting outside much. It is just. so. stifling. (and humid and bright and BUGGY!) It’s weird that I used to think of these types of workouts as being a good resource to bust out in the dead of winter. But now that I’ve clocked quite a few years in the southern reaches of the U.S., I can say they are, without a doubt, my SUMMER WORKOUTS. Especially for the dog days we’re in right now.

Tuesday:

You may or may not know this about me, but Keaira LaShae is my workout QUEEN. I’ve discussed my favorite of her workouts HERE.

Wednesday:

Ok, indulge me for a moment. THIS is why I love YouTube so much. This is a great workout…and it was just hanging out on YouTube on this channel for Hennepin Healthcare. A channel with 4k subscribers and 9 workout videos randomly posted 3 years ago for some sort of weight loss program they were doing. No idea how I stumbled upon it but so glad I did! There are literally all sorts of gems like this just waiting to be found!!!

Thursday:

This is the third in a nice little trio of tough workouts this week…

Friday:

And this is the much needed relief! Also a nice way to end the week after a somewhat stressful work week.

Saturday:

Wow, amazing how easy this feels after the beginning of the week. Again, this instructor’s videos are so low-key…this time I realized it might be the houseplants?

Sunday:

Have I mentioned how much I hate bouncy cardio? And there’s been a lot more of it this week than I care for. But HALLELUJAH we have powered through!

Monday:

And one more appearance from our queen! Truly amazing how worked my abs felt after this and I GOT TO STAND THE WHOLE TIME (not a crunch in sight!).

Oh my goodness, I only have one more week to go!

P.S. Week 1 and Week 2 and Week 3 – in case ya wanna start from the beginning and catch up!

5-Week Home Workout Challenge (Week 3!)

workout wk2 (1)

Hi guys! Another week of working out at home has come and gone. I gotta say, I’m really glad I had all these workouts in the pipeline. Totally eliminates any need to think once workout time rolls around. (Have I mentioned how much I hate making decisions?) I am a compulsive list maker (and list FOLLOWER — I derive great satisfaction from doing things in order) and a lot of that comes from my need to batch make decisions.

Even if these specific workouts aren’t your jam, I really recommend giving THAT part of this process a try. Spend some time mapping out a workout plan for the month (or whatever time-frame suits ya best). I think you’ll be surprised how freeing it feels in the day to day when that one itty-bitty decision is already done and dusted.

Ok — *steps off decision fatigue soap box* On to this week’s workouts!!!

Tuesday:

I knocked this out on an evening my husband was out of town and it was the perfect way to kick off a chill evening at home while solo. #SelfCare

Wednesday:

Yep, you guessed it! More “no jumping” HIIT workouts. Can you guess one of my fave workout search terms?

Thursday:

Another Yoga With Adriene video this week because I love her. This sequence, especially, is a favorite because I sit a lot throughout the week.

Friday:

This workout kicked my ASS in that 35 minutes! I’ll definitely be returning to this channel to try more of Coach Kel’s videos when this challenge is over. 🙂

Saturday:

Was a bit sore after that barre workout so this was perfect. Plus, lazy weekend vibes.

Sunday:

This is a fairly rigorous ab workout, but I love how chill it still feels. IDK if it’s the vibe of the instructor or the way the exercises are arranged or what!

Monday:

Welp, I’m pretty terrible at belly dancing. Still fun though, lol.

And there you have it, ladies and germs! Week 3 is in the books!! Only 2 more weeks left.

P.S. Week 1 and Week 2 – in case ya missed ’em!

5-Week Home Workout Challenge (Week 2!)

workout wk2

I survived another week of my home workout challenge! *thunderous applause*

Now for the full disclosure part… I took three days off. One day I had horrible shoulder pain and spent the day wrapped in a heat wrap. One day I had horrible knee pain and spent the day with an ice pack. And one day I was at a state park and spent the day swimming in a lake.

But here’s the thing, I listened to my body and cooled my jets. And ya know what? My workouts were ready for me to pick back up after each of those days off. For anyone thinking they need to work through the pain, this won’t always work in your favor! No pain, no gain? Well, when the pain is bad, you can leave the gains for a couple of days! Listening to your body is so important (especially every time you hit a new zero in your age)! Sure, there are meds that can stop aches and pains (check out this list from Shape.com) and plenty of advice out there, but the best medicine is sometimes a good rest! So, even though they weren’t done in consecutive days, I’m gonna call this week’s worth of workouts a win!

Wanna know what they were?

Tuesday:

Pulses of death? Challenge accepted.

Wednesday:

Honestly, this is low-key a workout for your eyeballs. And if you work at a computer all day, I can’t recommend it enough.

Thursday:

Sweet little gentle workout. She prefaces at the beginning that she’ll be giving minimal verbal cues so that the music can be enjoyed…but I would have preferred the verbal cues.

Friday:

You’ll learn over the course of this challenge that I’m not a fan of jumping.

Saturday:

I am, in fact, a person who gets bored easily! No repeat exercises in this one.

Sunday:

Hurts so good. Not doing this enough is probably what caused that previously mentioned knee flare up. *face-palm* It’s feeling right as rain now!

Monday:

A simple dumbbell workout gets the job done every time.

That’s it for Week 2! I’ll post again when I’ve made it through Week 3. ‘Til then! xoxo

P.S. 30 Days of Ballet Training and The All You Need is a Clock Workout

5-Week Home Workout Challenge (Week 1!)

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I love finding workouts on YouTube and I’ve been building a playlist of favorites over the past few months. Once the playlist hit 45 videos, I thought, “LET’S DO THIS!”

Now that I’ve completed Week 1 of this Home Workout Challenge, I thought I’d share here. Just in case anyone wants to give it a go! No gym membership, class pass, or leaving the house necessary. Just you showing up for yourself (oh, and an internet connection)! Feel like accepting the challenge? Do one workout a day, whatever time suits you best. (I’m a 7:30 pm girl, myself.) And start on a Tuesday — Mondays have enough going on as it is!

Tuesday:

Starting off simple with ten minutes and some light hand-weights.

Wednesday:

Admittedly not a huge fan of the terms “fat-frying” or “bikini-body”…but this is a good workout nonetheless. If you can get past the weird interactions between the instructor and her sidekicks.

Thursday:

YouTube workout pro-tip: If there’s an instructor you like, travel back in their archives. This Blogilates throwback is from 2011!

Friday:

My quads were saying HELLOOOO! the morning after this one.

Saturday:

Really just a glorified rest day if you’re already pretty into yoga. But a great excuse to roll out the mat and stretch!

Sunday:

Looks easy. Is, in fact, NOT EASY. You will likely flail around.

Monday:

Before there was YouTube I totally was one of those people who had cardio dance DVDs. You too? Then this workout should feel familiar.

That’s it for Week 1! I’ll post again when I’ve made it through Week 2. ‘Til then! xoxo

P.S. How to ditch your gym membership and arguably the greatest YouTube workout of ALL TIME!