It’s officially winter. This means layers, long sweaters and multiple pairs of long johns are altogether acceptable( and even kind of trendy ).
I’m a fan of the cooler months. They conceal a lot of imperfections.
But as an advocate of body positivity, Im not about to make this article about your body looking good in the winter.
Every body is different, and if I read one more piece about how to get a thigh gap, I will explode.
What I will do, though, is explain why its important to exercise your lower body-year round. These reasons have nothing to do with how you look, and they even offer some workout suggestions.
Exercising your lower body will reduce the health risks of trauma, improve your balance, allow you to move more quickly( and for longer periods of time ), improve your metabolism, alleviate lower back pain and increase your scope of motion.
Your legs are basically half your body. You rely on them to do essentially everything.
Making dinner? Youre most likely standing.
Running to the bathroom? Still utilizing your legs.
Tapping your foot during a long flight out of boredom? See?
I havent even mentioned exercising.
Leg day doesnt precisely have an arousing reputation on social media. Everyone calls leg day the day they love to hate.
There is a lot of pain post your lower body workout, sometimes stimulating it difficult to even sit down.
But it doesn’t have to be so bad. Actually, you can learn to love leg day, especially if it means awesome results.
Thisis why I’m presenting you with three 10 -minute videos( and who doesn’t have 10 minutes ?) to help you get super strong legs.
1. Ballet Beautiful: Lean Hips& Outer Thighs
The moves in Ballet Beautiful: Lean Hips& Outer Thighs are easy and can be done anywhere. If theres room for you to lie down on the floor, you can do this video.
I do, however, recommend doing this routine on a mat. You may not be able to walk quiteas easily the next day, but youll feel empowered and strong.
Plus, the video is quite elegant. It takes some of that leg day fear away.
I would recommend stretching and warming up your hips before pressing “play” for ultimate security. Spectators are not required to have any previous ballet experience to make this one a favorite.
Check it out 😛 TAGEND
2. 30 -Day Fat Burn: Legs And Butt Shaper
Interested in a little more cardio, but not too much? 30 Day Fat Burn: Legs And Butt Shaper is precisely that.
Its great to pair this video with any other routine, as it involves many squat pulses, light cardio explodes and even some floor work.
All you need for this 12 -minute routine is a mat, or at least something to put under your knees when the floor run begins. If I miss this routine on leg day, I feel like somethings missing.
Its a must-try, low-impact aerobics routine for everyone.
Check it out 😛 TAGEND
3. BeFit Bikini Body Pilates: Lean Legs
Though BeFit takes the exercises in this video from traditional Pilates class, they vary from novice to intermediate.
Anyone can do them.
You dont have to be a Pilates expert to be good at this. You can implement the moves into your regular workout routine.
Check it out 😛 TAGEND
Exercise doesnt have to be complicated, time-consuming or expensive. Simple movements can work, get you the strength you want and may very well be free.
No gym membership is involved this winter.
But Ill still keep the long johns.( Theyre so comfy .)
When the clock struck midnight on December 31, 2014, you had some big dreams for what you would attain in 2015.
You were going to lose weight. You were finally going to get fit. You were going to save tons of fund and you were going to meditate for two hours every day( see ya later, stress !).
Well, 2016 is quickly approaching and you’re pretty sure you gave up on those resolutions about two weeks into 2015. Actually, you gained five pounds. Oof.
The problem with New Year’s resolvings is oftentimes people don’t defined a quantifiable goal for what they want to achieve in the coming year.
A goal like “lose weight” is too vague — you need to have a specific number and scheme in mind to actually get what you want.
Other days, it’s because your goal is way too big. Meditating for two hours every day might have voiced realistic when you constructed the plan, but come on. Who has time for that?
In order to help you avoid building the same mistakes in 2016, here are 17 resolvings that are actually doable.
Do yoga once a week.
Whether it’s a 30 -minute YouTube video or an hour-long class at your local studio, getting your downward puppy on isn’t too much to ask when it comes to taking care of your intellect, body and soul.
Wake up 15 minutes earlier.
It’s 15 minutes , not two hours. And it can make a huge difference in your morning routine.
Pack your lunch twice a week.
We know the salad joint near your office is healthy and delicious, but it’s expensing you ten bucks every day. Inducing your salad at home twice a week isn’t much work, and it’s a lot less expensive.
Hold a plank for one minute, three days a week.
Plank pose does wonders for your core, back and overall strength. It’s tough, but it’s three minutes in your entire week. You’ve got this!
Skip one eatery outing a week.
If you’re in the habit of dining out four nights a week, cut it down to three. You’ll save yourself calories and money.
Download a meditation app.
So meditating for two hours a day wasn’t realistic, but downloading a free meditation app is. A lot of the apps out there have options for meditating for a few minutes at a time — and you can handle that.
Escort electronics out of your bedroom an hour before bedtime.
Bring a book in instead. Trust us, you’ll sleep a lot better.
Get a latte twice a week instead of every day.
That thing is costing you like $4.25, right? Brewing your coffee at home most days will leave a nice chunk of change in your pocket by the end of the year.
Take a 20 -minute walk every day.
It’s not running a marathon, and it’ll get you moving and make you happier. Maybe it means watching one less episode of “Friends” on Netflix every night, Rachel and Joey will understand.
Pick five things that scare you and do all of them.
The telling “do one thing every day that frightens you” is pretty overwhelming. Try picking five things that scare you and set out to accomplish them throughout the year, whether it’s trying out a dating app or going skydiving.
You know those nagging tasks that never seem to get done, like cleaning out your junk drawer or sweeping the floor? Carve out an hour each week to tackle them. You’ll “ve got a lot” done and won’t have to worry about them for the rest of the week.
Dedicate two hours every week to YOU.
And no, scrolling through your Instagram feed doesn’t count. Spend two hours every week doing something you truly love, whether it’s painting, reading a book or going for a long run. No technology allowed.
Finish something you started in 2015.
Maybe you half-started a blog in 2015 but never got around to finishing it. You have a head start, so make sure it actually gets done this year.
Make a phone call every week to someone you love.
Connections with others construct us happy, and it can be hard to keep in touch with your best friend who lives across the country or your grandma who has a hard time hearing. So every week, make a call to someone you love. It’ll stimulate you( and the person or persons you’re calling) super happy.
Just eradicate one “bad” thing.
Don’t swear off sugar, salt and alcohol. It’ll be so damn hard you’ll give up instantly. Instead, pick one thing.
If you’ve noticed you have a bad habit of feeing a purse of chips every day after work, just dedicate that up. You may be surprised by what a difference it makes.
Start wearing sunscreen.
We know, a tan is nice. But skin cancer and wrinkles are not. Wear sunscreen this year!
Incorporate a little more water into your day.
You don’t need to start downing 16 glass a day. Maybe merely start drinking a cup of tea or a glass of water when you wake up. Hydrate, people.
Want to get healthy in 2016? Forget trying to lose weight.
Many us vow to shed pounds as we enter the new year, only to give up after a few short weeks( or wind up gaining more ). But the biggest perk of weight loss isn’t even a smaller gasps size, it’s the improved health that comes with it. A healthy lifestyle isn’t how much extra weight you lose, but what you gain in the process.
If you’re looking to adopt better habits for you overall health, take a look at some of the alternative resolvings below. Being healthy is more than just a number on the scale.
Just a friendly reminder that there’s nothing incorrect with seeking help. Even if you aren’t experiencing mental health issues, there’s no harm in getting advice on how to handle life’s challenges. Even public figures tout the perks of going to therapy.
“My brain and my heart are really important to me, “”Scandal” star Kerry Washington told Glamour last year. “I don’t know why I wouldn’t seek help to have those things be as healthy as my teeth. I go to the dentist. So why wouldn’t I go to a shrink? “
3. Go to the doctor.
While some research is seeing that annual physicals aren’t wholly necessary, it’s still important to get a checkup every-so-often to make sure you’re in tip-top shape. Ask your physician to do a physical and mental health evaluation, make sure you’re up-to-date with all your vaccinations and asking questions to do an allergy test.
4. Eat more vitamin-rich foods.
Many people have a vitamin deficiency — some of which can be rectified simply by tweaking your diet. Foods like spinach are high in iron and beverages like milk provide your body with a healthy dose of vitamin D. Ask your doctor if there are any vitamin discrepancies you should be monitoring.
5. Say one nice thing to yourself every morning.
You are your own worst critic. Study show that self-acceptance is paramount to a happier life, but it’s the habit many people practice least. As you get ready in the mirror or go about your daily commute, think of one positive trait about yourself every day. You deserve to feel loved.
6. Drink more water.
Chuck the diet soda and sugary juices and switch to water instead. You’ll not only feel more hydrated, but your physical appearance will show it, too. Getting the right amount of water is a vital part in staying healthy.
7. Trench your device before bed.
Sorry, Instagram scrollers. Research shows the blue sun emitted per screens can wreak havoc on your sleep quality. Try to unplug before crawling into bed each night.
Here’s a truth bomb: Walking can be a hardcore exercise. It improves cardiovascular strength, lowers blood sugar levels, and you’re more likely to stick with it than other workouts. Not only that, research depicts walks in nature may help with symptoms of depression. Get to steppin’.
10. Pack your lunch.
Not only is buying lunch a money suck, you may be consuming quite a few more calories than you ordinarily would constructing your own. Packed lunches don’t have to be boring. Here are a few recipes to try.
11. Floss more often.
You hear it from your dentist constantly, but only because it really is a necessity. Healthy gums can protect you against gingivitis and even heart disease. Voices like a pretty good reason to get by that floss.
12. Construct a happiness appointment.
Research depicts spending money on experiences , not things, is key to greater happiness. Make an “appointment” with yourself each week or month to do something you’ve always wanted to try. It could be a new exercise class, a weekend road journey or even simply window shopping. The phase is to schedule some “me time” and do something small to make yourself more joyous.
13. Call your mom more frequently.
Studies show that calling your mom during a day of turmoil can reduce stress. Pick up the phone every so often and call a friend or a family member who means a lot to you. They’ll be happy you’re thinking of them and you’ll be happy you chatted with them.
14. Volunteer more often.
Kindness does the body( and mind) good. Research presents volunteering has significant benefits, from improved heart health to greater happiness. Even if you only do it once a month, you’re making a difference in the community — and yourself.
Everyone operates differently when it comes to their health. You may hate workout class but love operating. You may prefer life coaching to therapy. Get familiar with your needs, what you like and what you don’t like.
The best gift you can give yourself is the knowledge of who you are and what attains you healthy and happy. Everything else will fall into place — including any resolutions to better your life.
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