What is Hydroponic Farming, and is it Safe for the Environment?

Spring Mindfulness

Thu, 09 May 2024 17:56:48 GMT

Mindset

With almost four months of 2024 behind us, it is a great time to reflect on our fitness journey and set new goals for the months ahead. This month is a great time to assess our progress, celebrate our achievements, and recommit to our health and wellness goals. Join me as we dive into springtime reflections for our personal fitness journeys.

Reflecting on Your Fitness Goals:

Take a moment to look back on the fitness goals you set at the beginning of the year. Have you made strides toward becoming stronger, fitter, and healthier, or have you encountered obstacles along the way? Acknowledge the victories – whether it's hitting a new personal record, mastering a challenging exercise, or adopting healthier habits – and celebrate your dedication and commitment to your fitness journey. At the same time, be honest about the areas where you may have struggled or fallen off track, and use these insights to course-correct and refocus your efforts moving forward.

Setting New Fitness Intentions:

With spring's arrival comes a sense of renewal and possibility in our fitness journey. Take this opportunity to reassess your fitness priorities and set new intentions for the season ahead. What specific fitness goals do you want to achieve by the end of the year? Whether it's improving strength, increasing flexibility, losing weight, or training for a specific event, define your objectives and outline actionable steps to turn your aspirations into reality. Remember, consistency and dedication are key to achieving lasting results in your fitness journey.

The Benefits of Personal Fitness Coaching:

Navigating the ups and downs of your fitness journey can sometimes feel overwhelming or challenging on your own. That's where the support of a personal fitness coach can make all the difference. A coach provides personalized guidance, accountability, and motivation to help you stay on track with your fitness goals and overcome obstacles along the way. They offer expert advice, tailored workout plans, and ongoing support to ensure that you're making progress and seeing results. With a coach by your side, you can push past your limits, break through plateaus, and unlock your full potential in your fitness journey.

Join Our Fitness Coaching Program:

If you're ready to take your fitness journey to the next level and achieve your goals with confidence and clarity, I invite you to join our custom coaching program. At Take Off With Meg, we are dedicated to empowering individuals like you to transform their bodies and lives through personalized coaching and support. Our program is designed to meet you where you are in your fitness journey and provide you with the tools, resources, and guidance you need to succeed. From customized workout plans and nutrition guidance to lifestyle coaching and accountability, we're here to support you every step of the way.

Book Your Consultation Call:

I am currently accepting 5 new fitness coaching clients for May 1st. If you're ready to prioritize your health and achieve your fitness goals, I encourage you to book a consultation call with me today. During our call, we'll discuss your fitness goals, assess your needs, and explore how our coaching program can help you reach your objectives.

You can book your consultation call here: https://calendly.com/takeoffwithmeg/consult

I look forward to working with you!

Coach Meg

Spring Green Cleaning: Eco-Friendly Tips for your Home

Thu, 09 May 2024 17:56:45 GMT

Spring Green Cleaning: Eco-Friendly Tips for your Home

Before you reach for the conventional cleaning products packed with harsh chemicals, consider embracing a more eco-friendly approach to cleaning this Spring. With a few simple swaps and sustainable practices, you can achieve a sparkling clean home while minimizing your environmental impact.

1. Choose Natural Cleaning Ingredients:

Say goodbye to toxic chemicals by stocking up on staples like vinegar, baking soda, and lemon juice, which are effective at tackling dirt, grime, and odors without harming the environment. Mix vinegar with water for an all-purpose cleaner, sprinkle baking soda on surfaces to scrub away stains, and add a few drops of essential oils like lavender or tea tree for a fresh scent and added antimicrobial properties.

2. Declutter with Purpose:

Spring cleaning is an opportunity to declutter and simplify your living space. Why not donate gently used clothing, furniture, and household items to local charities or community organizations to give them a new life and reduce waste. Not only will you free up space in your home, but you'll also support those in need and promote a circular economy.

3. Embrace Sustainable Practices:

Make sustainable choices throughout your cleaning routine to minimize waste and reduce your environmental footprint. Opt for reusable cleaning cloths and mop heads instead of disposable wipes and paper towels. Choose eco-friendly cleaning tools made from natural materials like bamboo or recycled plastic. When disposing of cleaning waste, recycle or compost whenever possible to divert materials from landfills and promote resource conservation.

Meg's Favorite Products:

Sustainable Ways to Stay Active Outdoors this Spring

Thu, 09 May 2024 17:56:43 GMT

Sustainable Ways to Stay Active Outdoors this Spring

Spring offers a plethora of opportunities to stay active outdoors while nurturing our physical, mental, and environmental well-being. In this article we will give tips on fun and sustainable ways to stay active outdoors this season.

1. Hiking Adventures:

Whether you're exploring mountain trails, walking through scenic woodlands, or strolling along riverbanks, hiking provides a full-body workout. Not only does hiking strengthen muscles, improve cardiovascular health, and boost mood, but it's also a sustainable form of exercise that minimizes environmental impact.

2. Outdoor Fitness Classes:

Take your workout routine to the next level by attending outdoor fitness classes. From boot camps and circuit training to yoga and Pilates, outdoor fitness classes offer a dynamic and energizing way to stay in shape while enjoying the fresh air and socializing. These classes often incorporate bodyweight exercises, resistance bands, and natural obstacles, providing a challenging yet sustainable workout experience that enhances strength, flexibility, and overall well-being. Visit RaisexTakeOff for upcoming outdoor fitness events this Spring & Summer.

3. Outdoor Yoga:

Practicing yoga outdoors allows you to connect with the earth, breathe in the fresh air, and soak up the healing energy of the sun to help promote physical strength, mental clarity, and emotional balance. It's a sustainable way to cultivate mindfulness and inner peace.

4. Cycling Adventures:

Cycling is a low-impact cardiovascular exercise that strengthens muscles, improves endurance, and promotes heart health. Plus, it's an eco-friendly mode of transportation that reduces carbon emissions and supports sustainable living. Whether you're commuting to work, running errands, or embarking on a leisurely ride with friends and family, cycling allows you to stay active while minimizing your environmental footprint.

5. Running in Nature:

Running strengthens muscles, boosts cardiovascular fitness, and releases endorphins that uplift mood and reduce stress. It's a sustainable form of exercise that requires minimal equipment and allows you to explore new terrain while connecting with the natural world.

Seasonal Eating: Spring

Thu, 09 May 2024 17:56:32 GMT

Spring Clean Your Diet: Fresh Seasonal Foods

At Take Off With Meg, we like to focus less on eliminating foods from the diet, and more on adding foods that will benefit us. With the arrival of warmer weather comes a variety of fresh produce, offering the perfect opportunity to rejuvenate your diet and revitalize your health. You will find an abundance of these foods in grocery stores and farmers markets, so now is the perfect opportunity to stock up!

Why Seasonal Eating Is Good For Us:

Eating seasonally not only connects us to the rhythm of nature but also ensures that we consume foods at their peak flavor and nutritional value. Spring is nature's way of offering us a fresh start, with a variety of fruits and vegetables that provide essential vitamins, minerals, and antioxidants to support our health. By choosing seasonal produce, we not only enjoy superior taste but also maximize the nutritional benefits of our meals.

Spring Produce We Recommend:

Asparagus: Rich in folate, fiber, and vitamins A, C, and K, asparagus is a nutritional powerhouse that supports digestion, immune function, and healthy skin.
Leafy Greens: From spinach and kale to arugula and Swiss chard, leafy greens are nutrient-dense greens that provide vitamins, minerals, and phytonutrients essential for optimal health.
Peas: Whether fresh or frozen, peas are a great springtime vegetable. They're packed with fiber, protein, vitamins, and minerals.
Broccoli: Broccoli thrives in cooler temperatures, making it a staple spring vegetable. It's rich in vitamins C and K, as well as folate, fiber, and antioxidants.
Strawberries: Packed with vitamin C, fiber, potassium, folate and the antioxidant anthocyanin. Strawberries are a delicious way to boost immunity, promote heart health, and support glowing skin.
Rhubarb: Great source of fibre, and rich in Calcium, Vitamin C and Vitamin K and magnesium. It also contains catechins, a micronutrient that is abundant in green tea, too.
Kiwi: Kiwi fruit is at its peak during spring and are loaded with vitamin C, vitamin K, potassium, and fiber, making them a nutritious choice for snacking or adding to smoothies and salads.

Thanksgiving Self Care

Sat, 11 Nov 2023 13:50:11 GMT

Amid the chaos of upcoming holiday celebrations, make sure you take time to prioritize self-care to help you stay grounded and maintain your well-being during this festive season.

1. Practice Mindfulness

Mindfulness is a powerful self-care tool. Take a few moments each day to pause, breathe, and center yourself. Being present in the moment can reduce stress and help you fully appreciate the beauty of the season.

2. Prioritize Nutrition

With all the indulgent holiday treats, it's easy to forget about nutrition. While enjoying the festive dishes, try to maintain a balanced diet. Include fruits and vegetables to provide your body with essential nutrients, and stay hydrated to keep your energy levels up.

4. Get Active

Physical activity is a great way to relieve stress and boost your mood. Take a brisk walk, practice yoga, or engage in your favorite workout routine to stay active during the holiday season.

5. Make Time for Yourself

Physical activity is a great way to relieve stress and boost your mood. Take a brisk walk, practice yoga, or engage in your favorite workout routine to stay active during the holiday season.

6. Sleep Well

Adequate sleep is a fundamental aspect of self-care. Ensure you get enough rest to keep your energy levels up and your mood balanced during the Thanksgiving season.

Mindful Eating Tips For The Holiday Season

Sat, 11 Nov 2023 13:48:54 GMT

The holiday season can sometimes lead to overindulgence and mindless eating. Here are some of our tips to help you practise mindful eating over Thanksgiving.

1. Start with a Positive Mindset:

Approach your Thanksgiving meal with a positive attitude. Focus on the joy of being with family and friends and the gratitude you feel for this special day. Setting the right mindset can help you make conscious choices when it comes to food.

2. Listen to Your Body:

Pay attention to your body's hunger and fullness cues. Before reaching for seconds or thirds, take a moment to assess whether you're truly hungry or simply eating out of habit. Eating when you're genuinely hungry allows you to enjoy your food more and avoid overeating.

3. Slow Down and Savor:

One of the key principles of mindful eating is to savor every bite. Eat slowly, chew your food thoroughly, and engage all your senses. This not only enhances your dining experience but also allows your body to register fullness more effectively.

4. Practice Portion Control:

Thanksgiving meals often consist of numerous dishes. Instead of piling your plate high with everything, start with smaller portions. You can always go back for more if you're still hungry. This prevents the common problem of overeating during the holidays.

5. Avoid Distractions:

Eating in front of the television or with your smartphone can lead to mindless eating. To practice mindful eating, set aside distractions and fully engage in the meal and conversation with your loved ones.

6. Take Breaks:

Give yourself short breaks during the meal to assess how full you feel. This will help you avoid feeling uncomfortably stuffed and allow you to enjoy your food to the fullest.

1AND1 NYC Local Farmers Markets Article

Tue, 27 Jun 2023 21:24:30 GMT

Even if you didn’t grow up on a farm, you’ll still notice the difference, not just in the taste, but also in the way fresh fruits and vegetables can affect your health. If you have ever wondered why the fruits your grandma brings from the farm taste better, it’s because they are absolutely fresh.

Farmers markets provide fresh fruits and vegetables that not only will give you some serious nostalgia for simpler times, but are better for you and the planet we live on, now more than ever before. Lucky for you, NYC is buzzing with vibrant farmers markets that you should check out right now, so check out this really helpful article that I wrote for 1AND1 website because it’s time you make a switch!

What are Farmers Markets?
Pros of Buying from Local Farms
Farmer Markets NYC
Conclusion

Read the full article here.

Originally posted at 1AND1life.com

1AND1 Plant Care Article

Tue, 27 Jun 2023 21:23:33 GMT

Do you keep plants in your home or maintain a garden on your property? Having a few houseplants in your main living area or a beautifully landscaped yard can make your home a happier place. That said, many of us are not born “plant moms” (or dads). If you’ve been limited to the same plastic ficus since your college years, it’s time to get a little more adventurous in the plant care department.

Check out these simple plant care tips for beginners that I wrote for 1AND1 website and earn your green thumb in no time flat! Adding just a few small green friends can greatly enhance your space. Don’t worry—I’ll help you find ones that are easy to care for.

The Benefits of Plants: Indoors and Out
Low-Maintenance Houseplants You’ll Love
Outdoor Plant Care Tips

Read the full article here.

Originally posted at 1AND1life.com

The Power of Grounding: How Connecting to the Earth Can Benefit Your Health

meghanehayden@gmail.com (Meghan Hayden) — Fri, 10 Mar 2023 12:55:05 GMT

What is Grounding?

Our bodies are naturally adapted for direct contact with the Earth, however, the modern world has steered us in a direction where we have minimal contact with the ground. We have transcended the old primitive ways with regards to fashion, yet our bodies are still aligned to our primitive nature. Thus, this has created a disparity in our relationship with our own bodies. Through grounding, we can begin to get back to connecting our body with the earth's natural energy.

Grounding, also known as earthing, involves connecting the body to the earth's natural energy by walking barefoot on grass, sand, or soil or using grounding products such as grounding mats or sheets. The concept is based on the idea that the Earth's surface is charged with a negative electrical potential, which can be transferred to the body when it comes into direct contact with the Earth. By tuning into this frequency, it is thought that we can begin to harness the healing powers of this energy.

Advocates of grounding claim that it can provide a variety of health benefits, such as reducing inflammation, improving sleep, reducing stress, and improving mood. Some studies have suggested that grounding may help to reduce the level of the stress hormone cortisol in the body, improve heart rate variability, and improve sleep quality (Oschman et al., 2015).

The Benefits of Grounding

For Mental Wellbeing & Stress

Popular studies on grounding practices have shown improvements in sleep quality, pain and cortisol levels (Ghaly and Teplitz, 2004). As we know good sleep quality is highly important for influencing positive improvements in both our physical and mental wellbeing including improved mood and greater recovery and so anything we can do to improve our sleep quality is great!

The stresses of the modern day world has caused such a large number of people to be living in a constant state of heightened stress with minimal time for relaxation. As we know, these high levels of stress result in chronic overactivation of the autonomic nervous system. Studies have shown that grounding practices can result in a positive balance of the sympathetic and parasympathetic nervous system which ultimately results in attenuation of the stress response. For those who suffer with feelings of stress, anxiety and panic, grounding practices can therefore positively impact their emotional wellbeing.

For Physical Wellbeing

Practising grounding has been shown to reduce inflammation in the body (Chevalier et al., 2012), and as we know, inflammation is often associated with an increased risk of chronic diseases. So ultimately, by incorporating grounding practices into our daily routine, we may be able to reduce the risk of some chronic diseases that are caused by inflammation.

From a physical activity perspective, grounding practices have shown that there can be improvements associated with fitness ability. Through beginning to walk barefoot and beginning to get your feet back into their natural alignment, you can expect to experience improvements in balance and stability. These improvements can be beneficial for participation in activities such as yoga, weightlifting and sports (Oschman and Chevalier, 2015). Grounding has also been shown to increase oxygenation in the body, which can improve endurance and aerobic capacity during exercise (Brown, 2008).

How To Ground

The best and simplest way to begin grounding is by walking barefoot on the grass or even on the sand. Doing so will allow you to have direct contact with the earth, allowing the flow of negative electrons to come into your body. Swimming in natural bodies of water such as the ocean, lake or river is a great way to help ground yourself too. For those who enjoy meditation and yoga, you can try taking your practice outdoors into a natural setting to help you feel more grounded and connected to the earth.

For anyone who wants to begin with practicing this first in their home, grounding mats and sheets are specifically designed to connect you to the earth's energy. You can use these mats while you are sleeping, working, or sitting. Another more recent method is the use of “barefoot” shoes which aim to mimic the foot's natural connection with the ground and so can be a great way for someone to begin working towards going barefoot.

It is important to note that the effectiveness of grounding techniques may vary from person to person. It is best to experiment with different methods and see what works best for you.

Conclusion

It seems the benefits of grounding are holistic and can positively impact the lives of those who incorporate it into their routine. So if you want to begin tapping into the healing vibrations of our Earth’s frequency, then start by taking off your socks and shoes and embracing the feeling of the ground beneath you.

References

Oschman, J.L., Chevalier, G. and Brown, R. (2015) “The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases,” Journal of Inflammation Research .
Ghaly, M. and Teplitz, D. (2004) “The biologic effects of grounding the human body during sleep as measured by cortisol levels and subjective reporting of sleep, pain, and stress,” The Journal of Alternative and Complementary Medicine , 10(5), pp. 767–776. Available at: https://doi.org/10.1089/acm.2004.10.767.
Chevalier, G., Sinatra, S. T., Oschman, J. L. , Sokal, K., & Sokal, P. (2012). Earthing (grounding) the human body reduces blood viscosity—a major factor in cardiovascular disease. Journal of Alternative and Complementary Medicine, 18(3), 229-234. doi: 10.1089/acm.2011.0820.
Oschman, J. L., & Chevalier, G. (2015). The history and future of grounding research. Journal of Environmental and Public Health, 2015, 1-12.
Brown, D. E. (2008). Human universals. McGraw-Hill Education

Authority Magazine Article

Mon, 07 Nov 2022 17:29:52 GMT

My top five “lifestyle tweaks” that will help support people’s journey towards better wellbeing:

Hydration: Being just 1–2% dehydrated can drastically affect the body’s performance. Staying hydrated is essential for cellular function, weight management, and hormone balance. The body sends the same signal when it’s hungry and thirsty, so ensuring you’re properly hydrated can significantly impact calorie consumption. It can also help you feel more alert. After 8 hours of rest, a tall glass of water is a perfect start to the day.

Fuel yourself efficiently! Consuming high-nutrient meals can reduce cravings, reduce the need for vitamin supplementation, and help you perform your best. The day’s first meal can determine what kind of day you have. Take advantage of a clear digestive system by consuming nutrients that your body can immediately absorb and use as fuel to power the start of your day. I love starting my day with a protein shake filled with protein, vegetables, fruit, and fiber. Being in smoothie form allows the nutrients to be easily and quickly absorbed in the body. Starting the day with vegetables and fruit provides me with essential micronutrients my body cannot produce. I’ll also include some seeds or nuts for quality fats. Having a quality, balanced meal allows me to get a head start in consuming my daily nutrient needs with natural ingredients from whole foods in my diet.

Goal setting and data tracking: Setting goals keeps you organized, accountable, and allows you to set realistic expectations throughout your journey. Having a plan dramatically improves the chance of achieving your goals, as well as verbalizing these goals to someone who will help you reach them.

Sleep and Rest: You can only perform as well as you recover. This is not only physical preparedness but mental as well. You can only pour from your cup if you have something in it. Make sure it is overflowing so you can serve others and take care of yourself. Your body will always tell you when it needs a break, and it is crucial to listen to these signals before harm is done. Limiting screen time, meditation, journaling, breathing, and proper eating schedules are all practices that can improve sleep performance.

Efficiency: As a species, we have evolved to want overconsumption — more food, work, social plans, drinks, etc. Analyze certain areas of your life, like your morning/nighttime routine, how long it takes you to do specific tasks, calorie consumption, and how much rest time you have in your days. Find ways to simplify these things to reduce stress and gain control. Having control of your mental being reduces the chances of getting distracted from things taking you away from your goals.

Read the full article here .

Originally posted at Authority Magazine

Women's Health Article

Mon, 17 Oct 2022 16:13:42 GMT

Fall is this time of the year that everything needs to be done, not only well but quickly and effectively. As new clients come and go, travels are more frequent and work is increasing, my body and mind needs help to be strong and withstand the fast pace.

Below are my go-to supplement products that help me staying fit and keeping calm as life heats up:

To help calm my mind and prime my body for sleep, I’ll take the Olly Restful Sleep Vitamin Gummies before bedtime.
When I need my productivity to be on point staying focused at a desk for hours, I figured that I will sip on Neuriva Brain + Energy Effervescent Tablets .
I’m really excited to try Martha Stewart CBD Wellness Gummies because it contains a CBD isolate that’s 100 percent derived from natural, U.S.-sourced hemp. In the past, CBD products have helped me recover from my hectic schedule.
I use Hair Regeneres as it helps my hair withstand my everyday activities and SeroVital C learBalance for my skin;s health and elasticity.
Starting my day with Vital Proteins Collagen Peptides Powde r , a good quality source of peptides (short chains of amino acids, the building blocks of protein) that gives me a better chance of giving my body what it needs.
Waterdrop Nero Microenergy and Waterdrop Focus Microdrink encourages more water consumption by giving you the ability to easily add essential vitamins and minerals to any drink (by dropping a supplement cube inside your water bottle). They also give water a fun flavor.

Read the full article here.

Originally posted at womenshealthmag.com

Tips for Easy Plant Care

Mon, 17 Oct 2022 16:13:05 GMT

Plant care is intimidating. For beginners, the sight of a dozen tools, names, and instructions is overwhelming, to say the least, and part of the reason why many give up in the early stages. If you can relate, don’t worry. With a quick read, you too can finally begin and improve your plant care skills, feel the immense satisfaction that accompanies this eco-friendly hobby, and breathe fresher air.

Start Slow and Easy

Nothing kills joy faster than perfectionism. And with plants, you have to be patient and build up slow and steadily. Turn off your inner critic, and allow yourself to make mistakes. Once you notice the problems and errors, take it one step at a time. Don’t hoard more supplies than you need. A few basic items should be enough at the beginning. Start with a small potted indoor plant that is hard to kill, and work your way from there. What tools you need depends on the type of plant you keep. Most of them can be replaced with everyday items, such as a sharp pair of scissors that can be used in place of pruning shears.

A watering can or spray bottle is a must-have, because the most important thing in plant care is water regulation. Most indoor plants have similar water requirements, so you don’t have to stress too much about the quantity. Worried you’ll forget to water your plants? Try self-watering planters. They’re easy to DIY and super handy when you’re stuck in a busy routine or away from home. If you’re not a fan of crafting, you can simply buy one from a store. Timing is crucial; maintaining a schedule for watering is the key to growing healthy plants.

Choose a plant according to the place where you intend to put it. Indoor and outdoor plants are different and have varying sunlight requirements. Here are a few low-maintenance plants that are hard to kill and don’t need a green thumb to grow:

Aloe

Pothos

Spider Plant

Tillandsia or Air Plant

Snake Plant

With a trowel and nutrient-rich soil, you can fix any of these indoor plants in a pot. If you fear your soil is not rich enough, get fertilizer. Other than that, you just need a bit of sunlight and water. Having a moisture detector also helps track whether your plant needs more or less water.

Make Plant Care Fun

You don’t have to do it alone. First-time planting is confusing. In order to better understand and grow your plants, you should keep in touch with your local plant nursery. They will explain to you the best indoor plant care techniques and what tools you need for it. Any questions you have will be answered in minutes. So instead of spending hours online learning more than you need, you can ask an expert for a quick solution

To make it more enjoyable, invite your friend to plant as well. This way, you can learn together, master growing indoor plants that are hard to kill, and have fun at the same time. Friends make everything better, after all.

You can even join a community of plant parents. You can consider their opinions and advice, and can also share your experience with them. Befriending others going through the same issues as you and working together to solve them will make you happy, and you will certainly feel connected. Plant caring can prove therapeutic in this way, especially for the elderly .

Challenge yourself with new plants like you’d challenge your body to do the flat stomach workout . But do not overburden yourself. Take help from family members sometimes. A great way to make it all fun is to name your plant. Choose a cute and fun name for your plant and you will be excited to look after it every day.

Another tip is to grow flower-bearing plants. The reward in the form of beautiful flowers will keep you motivated to care for them in a better way.

Use your plants to decorate different areas of your house. The nice decor will boost your spirits for sure.

Furthermore, to make the learning process less monotonous, try watching some short animated videos on plant care. Be patient with your plants. They are there to relieve, not heighten, your anxiety.

Why You Should Go for it

With the world around us constantly undergoing disturbing changes, stress has become our immediate response to even a minor change. Keeping plants at home reduces that stress and other signs of depression . It significantly impacts your mood by creating a soothing and relaxing environment. Since the process is slow and steady, you will learn to be patient. Your concentration and productivity will improve drastically. And not just that—plants are an amazing source of oxygen, so they can act as a detoxifier for your body and improve your physical health too.

Moreover, keeping indoor plants enhances the appearance of your home by adding a nice, colorful touch to it.

You can benefit from different plants in different ways. Take aloe as an example. You can use it not only as a medicine for certain conditions but also as an amazing ingredient for your face and hair packs. On the other hand, flower-bearing plants like lilies, violets, and orchids are wonderful stress boosters. Many plants are a good source of food too.

Apart from all the above benefits, you can simply keep plants for the beauty they will add to your life. Plants add value to your life, and after a certain time of dealing with them, you will realize you have developed a longing for them as if they are your children. You will grow and glow with them. Caring for them will make you more responsible. You will start looking at the positive aspects of your life more often. They will induce a certain cal m inside you, and you will want to acquire more.

For anyone going through a rough patch, plants can prove a healthy addition to boost spirits and brighten your life.

Conclusion

Plant care does get overwhelming at times for a beginner plant parent. It is time-consuming and tests your patience. But once you get the knack for it, it can become an enjoyable hobby for you. You just have to be extremely patient and consistent with the learning process. The trick is to start with indoor plants, especially those that are hard to kill. Dealing with them will boost your confidence, and you will have the flexibility to test the process. Overall, plant care should be enjoyed, otherwise there is no point in doing it.

What is Hydroponic Farming, and is it Safe for the Environment?

Thu, 13 Oct 2022 09:48:58 GMT

Hydroponic farming is a way to grow plants without using soil . Nutrients are typically added to plants that are cultivated in sand, gravel, or liquid. As we learn more about the science of plants, hydroponic farming has gotten cheaper, easier, and more productive.

Hydroponics works with plants in the same way that straws work with people, except with plants, the control of fluids and additives is even greater. When I’m out hiking, I’m reminded of hydroponics when I use my LifeStraw Go . It filters out impurities and ensures the water I’m using is clean and healthy, just like with hydroponics.

The technology has improved so much you can easily practice hydroponics in your backyard, or if you live in an apartment, a balcony or small table will do. All you need is a small amount of undisturbed space with access to light.

Benefits of Hydroponic Farming

Growing your own food at home using hydroponics has a variety of advantages, with very few disadvantages. It’s a sustainable way to source fresh produce that has higher concentrations of nutrients than store-bought produce. In fact, with hydroponics you have so much control over the nutrient content, you can sometimes get better results than growing in soil . Many people I know have both a traditional garden in the soil and a separate, hydroponic garden.

Hydroponic farming has higher yields per square foot than traditional farming, and because it can be cultivated indoors, you don’t have to worry about seasonality. You can grow anything you want, any time you want. It’s also more efficient with water and raw materials.

Grow your own food and you open up many avenues of health for yourself and the planet. You create lower carbon emissions and have access to more foods that are free of additives and preservatives. Less of your food has to be trucked in, and you can be confident that petroleum-based fertilizers are not being used. And packing materials like crates, cardboard, and plastic wrappers are unnecessary when you grow your food at home.

Outdoor farming alters the local environment. Fertilizers, pesticides, and herbicides can run off your property and have unintended consequences downstream, polluting the water and soil. Hydroponics reduces these impacts, and in some cases, eliminates them entirely.

Eat Organic with Hydroponics

Organic foods are expensive, and you can’t always be sure that what you’re paying for is what you get. Many growers do the bare minimum to get the organic label, and they aren’t always focused on providing the best food for you and your family.

When you cultivate your own garden , you can always have fresh produce around that you know has been grown right. Seeds suitable for hydroponics can be found at your local hardware store, gardening center, or from many online shopping providers.

Modern living gets more expensive and stressful every day. Gardening is a great way to save money, reduce stress, and get more exercise. Whether you have room in your yard, a porch, or just a little space by a corner window, you can grow your own food. Hydroponic gardening at home is easier and more rewarding than ever.

The best takeaway is learning how to grow food. If you have children, having this in your home can give you an opportunity to spend time with your whole family and build stronger, healthier relationships. The skills you give your children can create a bond they can pass down to their children and improve the future.

Go Green With Hydroponic Farming

Let’s face it, grocery stores are outdated. Mass-producing foods use a lot of material and fuel for packaging, shipping, and storage and too much gets thrown out in the dumpster after going bad. The traditional grocery store system has met its replacement in hydroponic gardening.

Even if you live in an urban environment, hydroponics gives you the opportunity to have healthy food that is clean and fresh. Life is expensive, especially in big cities, so the low cost and high quality of hydroponic foods is a potential game changer for health and sustainability.

Growing your own food at home gives you full control of what you want to eat. You can control all of the variables, improving nutrition and reducing the amount of fertilizer, herbicides, and pesticides you use. You’ll also get the added benefits of more oxygen and cleaner air in your home. Green plants living in your home can also provide stress relief and make you feel more optimistic and connected to nature.

There is nothing like the aroma, taste, and experience of freshly picked organic produce. The greatest chefs in the world bring out the natural essence of their ingredients using time-honored techniques that you can access, too. Eating out at high-quality restaurants would bankrupt most people, but it’s possible to reproduce these meals at home for a fraction of the cost.

Without money, you can always grow food to survive. Without plants, there’s no amount of money that will bring you food.

Live a Cleaner, More Sustainable Life

You can live in a green home . Getting started is easier than you might think. Seeds suitable for hydroponics can be found at your local hardware store, gardening center, or from many online shopping solutions.

The main differences between organic vs non-organic are related to the fertilizers, pesticides, and herbicides. Factory farms use products that are synthesized in labs. While we know a lot about plants, there is still much we do not know. What kind of hidden risks come from synthetic chemicals? What undiscovered benefits come from taking the natural route? Many fertilizers today are synthesized from fossil fuels, which increases the carbon footprint from the farm, too.

Organic farming doesn’t use any of these synthetics or petroleum-based solutions. All of the products used by organic farmers come from living sources.

Hydroponic gardens are a form of personal ecotherapy that improves the health of your local environment. Growing and buying local also helps improve environmental wellness .

Gardening is one of my favorite hobbies to do at home . It improves my emotional health and helps me connect with nature, all while helping clean up the environment and promote healthy eating habits.

You can start hydroponic farming, even if you only have a small corner of available space. Starting small is actually the smart way to go. When you are learning something new, starting with one or two plants helps you focus on learning the techniques and theory. As you gain confidence and skill, you can scale up to larger and larger operations.

Now that you know more about what hydroponics is and how everyone can benefit, you can get started today. I recommend a simple starter kit to help you learn the basics. Order yours today and take your first step into a happier, healthier, and greener life.

The silent destroyer: How inflammation wreaks havoc on your health and what you can do about it

Fri, 26 Aug 2022 12:22:49 GMT

When you hear the word inflammation, what do you think of? Most people associate it with an injury they sustained or an infection they got, like an ingrown toenail or athlete’s foot. While inflammation associated with these types of health issues is unpleasant, it’s not necessarily unhealthy to experience them occasionally. Unfortunately, many people don’t realize that inflammation, when chronic, can have significant long term negative effects on their overall health and quality of life. There are environmental factors that play a role in chronic inflammation such as smoking cigarettes and being exposed to toxic chemicals at work. Some research suggests that eating a diet high in overall fat and saturated fat (1) processed meat (2), and sugar (3) will increase inflammation levels. These inflammatory compounds can lead to serious conditions such as cancer, diabetes, heart disease, arthritis, and more. (4)

So even though many symptoms of inflammation may seem subtle, they are actually really important to pay attention to. Here are some signs that you might have low-grade inflammation:

you are often tired for what seems like no reason
you notice swelling, even mild, in your body
you notice that you experience low mood or mood swings
you experience mental fog
your joints are tender
you experience digestive issues

The good news is that achieving low inflammation and living a pain-free, happy, and energized life is easier than we might think. A big part of the answer is in our refrigerators but also by moving our body, by becoming masters at coping with stress, and by drinking water.

Foods that fight inflammation

The answer to keeping inflammation at bay is not found in a pill but is found in our refrigerator. Fiber, antioxidants, probiotics, and prebiotics are all great for fighting inflammation. Fruits, vegetables, nuts, beans, and whole grains are excellent sources of fiber. Antioxidants include vitamin C (citrus fruits), vitamin E (nuts), and polyphenols which are chemical compounds that give fruits and veggies their particular color. Here are some examples:

Carotenoids - tomatoes, watermelon

Anthocyanins - blueberries, purple cabbage, black grapes

Stylbens - red wine

Flavonoids - green tea, dark chocolate, onions

To learn more about polyphenols and their sources read this article (5) but just know that the more you add to your diet, the better - hence why you heard before the phrase: "Eat the rainbow!"

Probiotics - good bacteria found in fermented foods like yogurt, kefir, kombucha - have been shown to reduce inflammation in animal studies by modifying gut flora populations; their effect on humans is still being studied.

Prebiotics are not digested but promote growth of beneficial bacteria (probiotics) such as lactobacillus, bifidobacteria and other good intestinal microorganisms. Sources of prebiotics include chicory root, Jerusalem artichoke, onions, garlic and leeks.

Other foods that may help fight inflammation include omega-3 fatty acids from fatty fish like tuna, mackerel, salmon. Omega 3s are also found in plants like chia seeds, flax seeds, walnuts in the form of Alpha Linoleic Acid (ALA) but they are not converted as efficiently into Omega 3 in the body like the marine life counterpart. Therefore, if you are not a fish eater, a good Omega 3 supplement is a great idea. Adding to your dishes or beverages spices like cinnamon, turmeric and ginger can offer an anti-inflammatory boost.

Finally it is important to note that blood sugar spikes increase inflammation in the gut, creating a less optimal environment for beneficial gut bacteria to thrive in. Manage blood sugar spikes by adding fats and proteins when you eat carbohydrate foods preferring whole grains over highly refined carbohydrate sources.

Foods to stay away from to avoid spikes in inflammation

Red meats and processed meats have high amounts of saturated fat which research has shown increases the risk of cardiovascular disease and cancer. Both diseases are related to chronic inflammation. These meats include foods like bacon, hotdogs, sausage, steak and pepperoni.

Consuming too much sugar can trigger an over-production of pro-inflammatory markers that activate the immune system. The American Heart Association says that American adults eat an average of 77 grams of sugar each day. That is three times more than the recommended amount for women. Beverages are the top source, and they contain fructose, glucose or sucrose.

Refined grains have also been linked to promoting inflammation. A refined grain is a modified whole grain in which the germ and bran are removed, and these are the elements that contain the healthiest nutrients like minerals and vitamins. Refined grains turn into sugar in the body which leads to the production of higher inflammatory markets.

Other Lifestyle Changes That Fight Inflammation

Drink lots of water. Inflammation is closely linked with dehydration because the inflammatory response uses up valuable resources like water as it fights off infection or injury. General recommendations for fluids intake for healthy adults are calculated as half of one’s body weight in ounces as minimum.

Stress less. Chronic stress stimulates an inflammatory respo nse that leads to disease development over time (e.g., heart disease).(6)

Get enough sleep. Sleep deprivation triggers the release of inflammatory chemicals, which not only cause physical problems but also increase risk for depression and obesity.

Exercise regularly. Exercise has been shown to reduce inflammation and people who get regular physical activity have lower levels of inflammation (7). General recommendations for activity include:
• A goal of a minimum of 150 minutes (30 minutes 5 days per week) moderate intensity aerobic physical activity such as brisk walking or tennis or 75 minutes (1 hour and 15 minutes per week) of vigorous-intensity aerobic physical activity.
• Moderate or high-intensity muscle-strengthening activities (such as weight lifting or using resistance bands) on 2 or more days per week .

Maintain a healthy weight . Maintaining a healthy weight may help prevent inflammation. Obesity - especially in the abdominal area, is associated with chronic low-grade inflammation.

Even though chronic inflammation is widespread, it can be reversed through the above processes. Try incorporating one or all of the above into your lifestyle and see what works best for you.

Written by our RD, Silvia Reese.

Monteiro R, Azevedo I. Chronic inflammation in obesity and the metabolic syndrome. Mediators Inflamm. 2010;2010:289645. doi: 10.1155/2010/289645. Epub 2010 Jul 14. PMID: 20706689; PMCID: PMC2913796.
Turesky RJ. Mechanistic Evidence for Red Meat and Processed Meat Intake and Cancer Risk: A Follow-up on the International Agency for Research on Cancer Evaluation of 2015. Chimia (Aarau). 2018 Oct 31;72(10):718-724. doi: 10.2533/chimia.2018.718. PMID: 30376922; PMCID: PMC6294997.
O'Connor L, Imamura F, Brage S, Griffin SJ, Wareham NJ, Forouhi NG. Intakes and sources of dietary sugars and their association with metabolic and inflammatory markers. Clin Nutr. 2018 Aug;37(4):1313-1322. doi: 10.1016/j.clnu.2017.05.030. Epub 2017 Jun 17. PMID: 28711418; PMCID: PMC5999353.
Gupta SC, Kunnumakkara AB, Aggarwal S, Aggarwal BB. Inflammation, a Double-Edge Sword for Cancer and Other Age-Related Diseases. Front Immunol. 2018 Sep 27;9:2160. doi: 10.3389/fimmu.2018.02160. PMID: 30319623; PMCID: PMC6170639.
Shakoor H, Feehan J, Apostolopoulos V, Platat C, Al Dhaheri AS, Ali HI, Ismail LC, Bosevski M, Stojanovska L. Immunomodulatory Effects of Dietary Polyphenols. Nutrients . 2021; 13(3):728. https://doi.org/10.3390/nu13030728
Furman D, Campisi J, Verdin E, Carrera-Bastos P, Targ S, Franceschi C, Ferrucci L, Gilroy DW, Fasano A, Miller GW, Miller AH, Mantovani A, Weyand CM, Barzilai N, Goronzy JJ, Rando TA, Effros RB, Lucia A, Kleinstreuer N, Slavich GM. Chronic inflammation in the etiology of disease across the life span. Nat Med. 2019 Dec;25(12):1822-1832. doi: 10.1038/s41591-019-0675-0. Epub 2019 Dec 5. PMID: 31806905; PMCID: PMC7147972.
Navarro SL, Kantor ED, Song X, Milne GL, Lampe JW, Kratz M, White E. Factors Associated with Multiple Biomarkers of Systemic Inflammation. Cancer Epidemiol Biomarkers Prev. 2016 Mar;25(3):521-31. doi: 10.1158/1055-9965.EPI-15-0956. Epub 2016 Jan 11. PMID: 26908433; PMCID: PMC4779684

Be SMART When Goal Setting

Thu, 25 Aug 2022 10:15:14 GMT

When it comes to nutrition, it’s easy to have great intentions but fall short of actionable goals. Most people know they should eat healthier, yet the changes they need to make require more effort than they are willing to make. The solution to this problem is simple: Set smart nutrition goals! SMART stands for Specific, Measurable, Attainable, Realistic and Time-Bound. By setting SMART nutrition goals, you can eliminate doubt and build trust that you will achieve your desired outcomes by following through on your plans.

What are SMART nutrition goals?

A SMART goal is a specific, measurable, attainable, realistic, and time-bound goal. Let’s look closely at what each criteria means.

SPECIFIC - The first step in developing a good habit is to describe exactly what that new habit will be. Instead of saying you will eat more vegetables and fruits, your goal might be to fill 1/3 of your plate with non-starchy vegetables and fruits at each meal. The next step would be to create action steps that lead you in the direction of achieving your goal. For example, if you want to eat more vegetables, you might commit to buying them at the grocery store each week and cooking them as part of your weekly meal plan. You can also try out different recipes with vegetables as the main ingredient instead of meat or processed foods. Create goals around other aspects of your diet like drinking more water or eating less processed food.

MEASURABLE - Measuring your progress and holding yourself accountable along the way will help keep you on track. An online or paper journal is a great way to monitor your progress. If you want to hit your protein goal consistently, tracking your macros can be a great start.

ATTAINABLE - Make sure you have the tools, information and resources you need to reach your goal. If meal prepping every meal for the week is not feasible for you it is totally okay, but having an alternative in mind that is realistic is very important to avoid frustration and stress and to keep you on track.

REALISTIC - Setting a goal that is realistic can help avoid setbacks and false starts. For example, if you know you hate plain rice, chicken and broccoli, creating a bland meal plan may not be realistic. Aim for something that you enjoy that will satisfy your palate but also meet your macronutrient goals. Long-term behavior change is more likely if you enjoy the process.

TIME-BOUND - Goals without starting points and deadlines are easier to put off. Spell out when you are going to begin your new behavior or activity and how often you are going to do it. If you want to improve your diet, a goal could be to substitute plant-based protein for meat three meals a week beginning this Sunday.

Remember, these are guidelines that should be applied to everyone regardless of age, sex, or weight. Setting SMART goals will help you stay focused on improving yourself while creating healthy habits. Instead of just setting a goal to lose 10 pounds by New Year's Day, set a realistic goal such as lose 1 pound per month or burn 500 calories per day. These goals will make it easier for you to reach your target without feeling discouraged. It is important not only to have realistic goals but also achievable ones so that when you do succeed, it feels good and motivating! When starting any new health routine, consult with a doctor first before making any major changes in your diet.

How to set smart goals?

1. First, identify your goal. What do you want to achieve?

2. Make sure your goal is SMART: specific, measurable, attainable, relevant, and time-bound.

3. Once you have a SMART goal in mind, figure out what steps you need to take to achieve it.

4. Set a timeline for yourself and make sure to stick to it.

So now that you know about SMART goals, rewrite any goals that you currently have if needed to fit the SMART model. Break them down into smaller steps until you are confident you can do step 1 with ease. I hope that this method helps you Take Off and progress towards your goals. Nothing is outside your reach! So now that you know about SMART goals, take another look at any goals you may have had and rewrite them to be SMART. Once they're rewritten, break them down into smaller steps so that you can work on the first one easily before moving on to the next.

1AND1 Sustainable Shopping Article

Tue, 07 Dec 2021 15:05:56 GMT

Sometimes the thought of shopping sustainability and creating a more eco-friendly wardrobe can feel overwhelming. You might not be able to wear the brands you love, or feel unsure where to start when so many brands are out there saying different things. Not to mention the perceived cost that comes with sustainable brands. But it doesn’t need to be this way; you can make small changes to start shopping sustainability and be kinder to the planet in the long run.

With so much happening in the world, it’s vital that consumers take more steps toward greener living. Below are the key points of the article that I wrote for 1AND1, providing some shopping tips that can help you to begin and shop sustainably:

Six Sustainable Shopping Tips for a Greener Everyday Life

Shop Second-Hand
Avoid Fast Fashion
Unsubscribe from Emails
Try to Buy Organic Cotton
Make a Second-Hand Shop List
Don’t Impulse Buy

Where are the Best Second-Hand Shops in New York City?
What are the Benefits of Shopping Sustainably?
What is Fast Fashion?
Timeless Fashion and Shopping Sustainably

Read the full article here.

Originally posted at 1AND1life.com

1AND1 Plogging Article

Tue, 07 Dec 2021 08:48:58 GMT

Plogging is an eco-friendly movement that involves picking up trash while jogging or running. It has gained immense popularity over the years and has spread from one person to one hundred and more countries. Now, when people walk in the morning or go for a run, they do more than just detox their body. They have begun to clean the city as well. This phenomenon of jogging and picking up trash on the way is called plogging.

In the article I wrote for 1AND1, I explore the following:

The Meaning of Plogging
How to Help the Environment: Clean Your City
The Importance of a Clean Environment

Plogging is a small act with immense positive impact. So what are you waiting for? Get started today!

Read the full article here .

Originally posted at 1AND1life.com

Betches Article

steven@wearemotus.com (Steven Lewis) — Thu, 19 Nov 2020 10:06:12 GMT

Working from home during quarantine means that you’re likely spending a lot of time on the couch—which is comfortable and all, but it definitely isn’t great for your body. In fact, sitting down for extended periods of time without exercise is linked to a number of health concerns. But getting outside and moving around, even for just 45 minutes a day, has a ton of health benefits, including helping to prevent high blood pressure, disordered sleep patterns, diabetes, and depression.

There are plenty of ways to stay or become active, during pandemic without heading to your local petri dish gym. Below you can find five quich and simple exercises can be done in your backyard, at a local park, or in any other area that allows for safe and adequate social distancing.

1. TUT Strength

2. Power EMOM

3. Full-Body Dynamic Circuit

4. Mobility Circuit

5. Advanced HIIT

Read the full article here.

Originally posted at Betches.com

Bicycling Article

steven@wearemotus.com (Steven Lewis) — Fri, 08 May 2020 10:48:42 GMT

While grip strength may be an innate ability that you don’t think about often, it isn’t something to be taken for granted. As cyclists, forearm exercises might be one of the last things we think to do in the gym, well after training our legs and cores. But hand fatigue can be a very real problem both on the road and trail.

Below there is a list with moves, curated and demonstrated by me and published on Bicycling.com , so you can learn the proper way to do them. Add these forearm exercises into your weekly fitness routine once or twice a week to reap the benefits. You will need a kettlebell, a tennis ball, and a pull-up bar.

Forearm Exercises for Grip Strength

1. Farmer’s Walk/Carry

2. 90-Degree Kettlebell Hold

3. Ball Squeeze

4. Dead Hang from Bar

5. Alternate Dead Hang from Bar

Read the full article here.

Originally posted at Bicycling.com

Health.com Article

steven@wearemotus.com (Steven Lewis) — Wed, 15 Jan 2020 10:06:12 GMT

The fitness goal of a "flat stomach" isn't necessarily...attainable for everyone. In fact, many factors play into just how "flat" your stomach looks on any given day: where you are in your menstrual cycle, how well your digestive system's working, and even whether or not your parents bestowed upon you some ab-worthy genes—you know, stuff you totally can't control.

Another factor? Your diet. You can remedy some of those issues by eating produce at every meal and filling up on veggies, whole grains, and beans, says Bonci—but even that won’t automatically make your stomach flat.

Instead, try to focus on a new goal: Strengthen your core and aim to make it as stable as possible—so stable that when someone tries to push you over in a plank position, you can still hold steady.

To build that strong, stable midsection, try these three ab circuits. Abs can be made in the kitchen—and your living room, with these exercises!

Circuit 1

Perform exercises 1-3 for 1 minute, rest for 20 seconds, then move onto the next move. Repeat the entire circuit 2 times.

1. Single Leg Plank

2. Plank Rotations

3. Plank to Bird Dog

Circuit 2

Perform exercises 4-6 for 45 sec, rest for 45 seconds, then move onto the next move. Repeat the entire circuit 3 times.

4. Dumbbell Goblet Squat

5. Dumbbell Overhead Walk

6. Hollow Body Hold

Circuit 3

Perform exercises 7-10 for 20 seconds, rest for 10 seconds, and move onto the next move. Repeat the entire circuit 3 times.

7. Pike Ups

8. Beast Walk

9. Supine Leg Lowers

10. Side Plank

Read the full article here.

Originally posted at Health.com

Livestrong Article

steven@wearemotus.com (Steven Lewis) — Wed, 28 Aug 2019 09:06:12 GMT

You likely already know cardio is good for you. But that doesn't always mean you love it. Steady state cardio that generally requires lengthier workouts can be monotonous for many (unless you're a runner who loves pounding the pavement for miles). Lucky for you, there's a shorter cardio option, which allows you to reap the same benefits as a more time-consuming one. Yep, we're talking about HIIT cardio workouts!

HIIT, or high intensity interval training, cardio workouts are those that use short, all-out bursts of exercise, followed by lower intensity, sometimes active, recovery.

With this kind of workout, the options for incorporating equipment are many. You can use cardio machines like the treadmill or elliptical for things like interval sprints, or HIIT can also be done without any special gear, using just your body weight for exercises like push-ups and air squats.

You can read more about the different kinds of HIIT workouts, their benefits and how to do these in my article on livestrong.com.

What is Hydroponic Farming, and is it Safe for the Environment?

Spring Mindfulness

Mindset

Spring Green Cleaning: Eco-Friendly Tips for your Home

Sustainable Ways to Stay Active Outdoors this Spring

Seasonal Eating: Spring

Thanksgiving Self Care

1. Practice Mindfulness

2. Prioritize Nutrition

4. Get Active

5. Make Time for Yourself

6. Sleep Well

Mindful Eating Tips For The Holiday Season

1. Start with a Positive Mindset:

2. Listen to Your Body:

3. Slow Down and Savor:

4. Practice Portion Control:

5. Avoid Distractions:

6. Take Breaks:

1AND1 NYC Local Farmers Markets Article

1AND1 Plant Care Article

The Power of Grounding: How Connecting to the Earth Can Benefit Your Health

What is Grounding?

The Benefits of Grounding

How To Ground

Conclusion

Authority Magazine Article

My top five “lifestyle tweaks” that will help support people’s journey towards better wellbeing:

Women's Health Article

Tips for Easy Plant Care

What is Hydroponic Farming, and is it Safe for the Environment?

The silent destroyer: How inflammation wreaks havoc on your health and what you can do about it

Foods that fight inflammation

Foods to stay away from to avoid spikes in inflammation

Other Lifestyle Changes That Fight Inflammation

Be SMART When Goal Setting

How to set smart goals?

1AND1 Sustainable Shopping Article

1AND1 Plogging Article

Betches Article

Bicycling Article

Forearm Exercises for Grip Strength

1. Farmer’s Walk/Carry

2. 90-Degree Kettlebell Hold

3. Ball Squeeze

4. Dead Hang from Bar

5. Alternate Dead Hang from Bar

Health.com Article

Circuit 1

1. Single Leg Plank

2. Plank Rotations

3. Plank to Bird Dog

Circuit 2

4. Dumbbell Goblet Squat

5. Dumbbell Overhead Walk

6. Hollow Body Hold

Circuit 3

7. Pike Ups

8. Beast Walk

9. Supine Leg Lowers

10. Side Plank

Livestrong Article

How to Do This HIIT Cardio Workout

Part 1: Rower HIIT Cardio Workout

1. Rowing

2. Rower Pike Up

Part 2: Body-Weight HIIT Cardio Workout

1. Squat Jump

2. Side Lunge to Plyo High Knee Jump

3. Beast Kick Through

4. Plank Up Down