Tag Archives: apps

Get Yourself Out of a Rut

I’ve noticed that a lot of people get stuck in a rut at the end of a season. The exciting anticipation of the holidays and snowflakes dwindles. The refreshing warmth of the summer becomes overbearing. Anyone else feel like August’s humidity can be relentless? The enthusiasm for a workout program fades. It can be hard to refocus or start fresh with goals and plans. So, how do you get out a rut? Here are just a few simple ways you can get back on your feet (metaphorically and literally).

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Move in New Ways

I’ve blogged about moving in all three planes of motion to enhance our body’s circulation, strength, flexibility and balance, but what does that look like in a workout routine? Now’s the time to shake off the stagnation and try a new workout (see below). Maybe it will inspire you to try some other new moves? Nothing like a good sweat to feel better…

Warm-up:

20 squats

12 alternating lunges

30-second straight-arm plank

Repeat 2-3x

Circuit #1:

14 alternating lunges with single dumbbell twist across front leg

V-sit with overhead single dumbbell press (total 30-45 seconds)

20 lateral squat jumps

Single dumbbell wood chop with side lunge (10 per side)

Repeat 2-3x

 

Circuit #2:

14 alternating backwards lunges with dumbbell lateral raise

Plank position with single dumbbell alternating arm row and body twist (8-10 per side)

15 lateral box jumps or step ups

15 sit-ups with oblique twists

Repeat 2-3x

 

Circuit #3:

14 alternating curtsy lunges with dumbbell bicep curls

12 double leg lifts with scissor open/closes at top/bottom

20 “speed skater” side-to-side jumps

10 prone back extensions with breaststroke arms as lift

Repeat 2-3x

 

*Feel free to message me or leave a comment

for more detailed exercise explanations!

 

Write Things Down

I saw this picture on a friend’s Instagram and thought “yes!!! What a great idea!” So, I wanted to share it with everyone in case writing some of these down cheers you up or brings inspiration to help you feel less stuck-in-a-hole or bored with daily monotony.

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Commit to a Daily Routine (and find an app!)

The simple daily actions we can take towards better health and happiness are the pot of gold at the end of the rainbow. They may feel like the journey but they’re the destination. Apps are just one of many great ways to implement and stay on track with these habits – and find fresh inspiration to give us momentum! Here are three apps that may motivate or help you:

  • Productive habits & daily goals tracker – This app has an average of 5-stars from over 1,000 reviews! Its interface is straightforward and detailed. Whether you’re trying to be better about getting outside for some light exercise while walking the dog or setting aside five minutes a day for meditation and prayer, this app is for you!

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  • Holy Bible – If you’re feeling off track with your prayer and spiritual life then find an app that fits your religion and/or spiritual beliefs. Focus intently on its words and teachings during your lunch break, commute (assuming you’re not behind the wheel, of course!) or quiet time. For example, there are many Bible apps out there including some that allow you read a “verse of the day” or follow along with hand-selected reading plans.

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  • DailyArt – This app allows you to read daily short stories about famous pieces of artwork. Obviously, this is a fun find for art lovers but similar apps exist for other specific interests too. Finding even just a moment to lose yourself in something you love every day can help you stay centered. If it just takes a few minutes but can cheer you up for an hour, why not?

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These are just a few ideas to get you started. What are yours? Have you found anything helpful for feeling rejuvenated and motivated? Please share!

 

Yours in health and wellness,

Maggie

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Mindfulness; It’s Not Just for Celebrities

I’m pleased to introduce you to Sarah Pike, our contributor for today’s guest post! Sarah and I share a lot of the same passions – women’s health, writing, health technology, volunteering, and working with children. Please enjoy the wisdom she has to offer. We’re SO happy to welcome her to WellnessWinz! 

mindfulness  only takes a moment

One thing you won’t find in a typical list of healthy “do’s,” is the use of mindfulness/meditation practices.

Before you roll your eyes at another “out-there” quack extoling the virtues of meditation, know that I too was once one of those eye-rollers. It’s hard to understand the benefits of something as intangible and difficult to measure as mindfulness. But after hearing Oprah, Deepak Chopra, and Arianna Huffington preach about the difference it made in their lives, I started to pay attention.

After all, if such successful people are advocates of this practice, then maybe there’s something to it. These days everyone from Katy Perry to Kobe Bryant sing the praises of meditation and mindfulness practices. But I wasn’t one to simply take a celebrity’s word for it. Neuroscientists have proven that there are real, positive effects to engaging in meditation.

Beyond a sense of calm and general well-being, a group of neuroscientists from Harvard were able to measure improvement in learning, memory, emotion regulation, and sense of self. They found that regular mindfulness practices can actually change your brain and increase overall well-being and even improve quality of life.

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Meditation for Beginners

Testing the waters of meditation can be intimidating. I had images of sitting cross-legged for hours, chanting strange words while Eastern music played in the background. But mindfulness doesn’t require uncomfortable positions or unfamiliar words.

The main goal is to practice focusing on one thing at a time. Usually the easiest way to start is to pay attention to your breath. You can follow Huffington’s advice and start with just a few minutes, and then work up to longer durations as it feels more comfortable. If your mind tends to race with non-stop thoughts, you can use that to your advantage in meditation as well.

Instead of focusing on your breath, focus on your thoughts. When you catch your mind wandering, instead of getting caught up in each thought, simply let them go. Over time, this practice will help improve concentration and your ability to be present in the current moment.

10 apps for mindfulness

The Top 10 Apps to Improve Mindfulness

The good news is that you don’t have to jump into meditation all by yourself. If the thought of counting your breaths or figuring out how to let your random thoughts go is intimidating, try an app to help you get into a mindfulness routine. And, contrary to what you might think, using technology to help you meditate isn’t contradictory. In fact, it’s been found that there’s a correlation between connectivity and happiness.

Here are my 10 favorite apps to help jump-start your meditative life and get you on the road to feeling more holistic, healthy, and happy.

  1. Emojiary

If you’re not quite ready to sit quietly and breathe, this app can help you get into the general mindset of meditation, which is increased awareness of how you’re feeling at any point in time. This app checks in with you throughout the day and asks you how you’re feeling. All you have to do is pause, consider, and answer with the appropriate emoji—a great way to get your mindfulness practice started.

  1. Stop, Breathe & Think

This is the perfect app for beginners. The whole idea is to teach you how to meditate with customized programs that help you identify how you’re feeling before you start. It also tracks your progress over time and helps you easily expand and extend your mindfulness practices as your comfort with the process grows.

  1. Centered

Another great resource for beginners, Centered helps you manage stress and increase mindfulness with daily reminders and meditation timers. It even syncs with Apple Health to help you track all of your healthful activities in one, convenient place.

  1. Lotus Bud Mindfulness Bell

If you’re ready to expand your meditation practices, this app is a great tool. In order to bring mindfulness to all of your daily activities, the Lotus Bud Mindfulness Bell sends you reminders in the form of bell tones throughout the day. When you hear the bell, you are reminded to breathe, pause, and take in the current moment.

  1. Calm

For those whose meditation level is intermediate, Calm offers a variety of guided meditations lasting anywhere from two minutes to half an hour. If you have trouble falling or staying asleep, this app can also offer help to get you that restful night you’ve been craving.

  1. The Now

This app offers another great way to bring mindfulness into all of your daily practices. The goal is to help you live in the present moment. Using push notifications as cues, this app helps you remember to take in your environment, focus on what is currently happening, and look at people and situations with compassion and empathy.

  1. Athlete Minder

If you’re looking for a way to track the health of your mind, body, and spirit, this app might be your new best friend. Athlete Minder helps you keep track of your exercise habits and state of mind before, during, and after workouts. What you learn will let you make the right tweaks and changes to your routine to maximize the benefits.

  1. The Mindfulness Diet

Exercise isn’t the only aspect of your health routine that can benefit from mindfulness. This tool helps you add focus and awareness to your eating habits. And, thanks to helpful reminders, you will be encouraged to slow down and truly savor each bite.

  1. Guroo

For mindfulness pros, this app sends you random reminders to catch you off-guard and give you the chance to re-set your perspective throughout the day. Whether you need to knock their socks off in a presentation or be calm during a parent-teacher conference, this training app will help you fine-tune your mindfulness to make sure you’re at your best in every situation.

  1. Meditation Experience

This 21-day experience is designed for everyone. Whether you’re a beginner or have been meditating for years, this interactive program designed by Oprah and Deepak Chopra will quickly move you to a more tranquil state of mind.

With so many easy-to-use resources at your fingertips, now is the time to add meditation to your daily health regimen. Give one of these apps a try and see the difference a few minutes of mindfulness can make!

Thank you again, Sarah! I can’t wait to try a few of these out and I’m sure readers feel the same! Good luck being mindful, ladies! ~Maggie

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Contributor Bio:

Sarah Pike is a Community Outreach Coordinator for BusinessBee and a college writing instructor. When she’s not teaching or writing, she’s probably binge-watching RomComs on Netflix or planning her next vacation. She also enjoys following far too many celebrities than she should on Instagram. You can find Sarah on Twitter at @sarahzpike.

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