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Working Out for Beginners: How to Get Fit with Minimal Equipment

Working Out for Beginners: How to Get Fit with Minimal Equipment

by | Jun 8, 2023 | Happiness, Health, Mental health, Self-Love

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TSAoBS is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Any highlighted, clickable Amazon link you see is an affiliate link that we may earn advertising fees on.

Working Out for Beginners: How to Get Fit with Minimal Equipment

 
Are you new to working out and not sure where to start? Don’t worry, you don’t need a gym membership or fancy equipment to get fit. With just a few basic pieces of equipment like a bosu ball, resistance bands and dumbbells, you can create an effective workout routine that will help you meet your fitness goals.
 

What is a Bosu Ball?

A Bosu Ball is half stability ball and half platform. It’s designed to be unstable so that your body has to work harder to maintain balance. This makes it great for building core strength and improving balance.

Bosu Ball Exercises

  1. Squats – Stand on the flat side of the bosu ball with feet shoulder-width apart. Lower into a squat while keeping your weight in your heels.
  2. Lunges – Stand on the flat side of the bosu ball with one foot in front of the other. Lower into a lunge while keeping your back leg straight.
  3. Plank – Place both hands on top of the bosu ball in plank position.
  4. Push-ups – Place both hands on top of the bosu ball in push-up position.

Resistance Bands

Resistance Bands are lightweight and portable making them great for home workouts or when traveling.
 
 

Resistance Band Exercises

  1. Bicep Curls – Step onto the center of the band with feet hip-width apart holding one end in each hand curling up towards shoulders
  2. Rows – Sit down placing feet onto middle part band hold handles pull elbows back squeezing shoulder blades together
  3. Lateral Walks – Place resistance band around ankles step wide right then left pulling against band until standing again repeat

Dumbbells

Dumbbells are another versatile piece of exercise equipment that come in various weights making them perfect for beginners who want options as they build their strength.

 

Dumbbell Exercises

  1. Squats – Hold a dumbbell in each hand while performing squats
  2. Lunges – Hold a dumbbell in each hand while doing lunges.
  3. Shoulder Press – hold weights at shoulder level push up towards ceiling until arms are fully extended and then lower back down

Bonus: Workout Bench

Using a workout bench is a great idea for many reasons. Here are some of the benefits:
 

Versatility

A workout bench provides you with endless options when it comes to your fitness routine. You can use it for exercises that target specific muscle groups, such as chest presses, shoulder presses or rows. It also allows you to perform various variations of these exercises by adjusting the incline and decline positions on the bench.

Proper Form

Using a workout bench can help ensure proper form during exercise which reduces injury risk while getting better results from your workouts. A flat surface like a bench ensures that you maintain proper alignment and engagement with your muscles throughout each move.

Convenience

Having a dedicated piece of equipment at home makes it easier to fit in workouts even if time is limited or gyms have limited hours. With just one piece of equipment, you can get an effective full-body workout without leaving your house.

 

Increased Resistance

By using weights along with the workout bench, resistance training becomes more efficient than bodyweight exercises alone since heavier loads can be lifted safely while maintaining good form which leads towards increased strength gains over time.
 

Conclusion

Incorporating a workout bench into your fitness routine has numerous benefits including versatility, proper form maintenance , convenience and increased resistance training potential which ultimately leads towards reaching fitness goals faster with less chance of injuries occurring.  With just these few pieces of equipment, you can create an effective workout routine that will help you build strength and improve your overall fitness level as a beginner. Again, remember to start slow, focus on proper form, and increase the intensity gradually over time for best results!
Make The Leap

Make The Leap

by | Aug 31, 2019 | Depression, Happiness, Health, Mental health, Mindfulness, Self-awareness, Self-Love, Wealth, Women

What is the boiling Frog Syndrome?

Frogs are very similar to humans in that they can adapt to their environments depending on the situation.

If you threw a frog into a pot of boiling water it would jump out. 

However, if you were to put a frog in a pot of cool water and then heated the water, as the temperature of the water rises, the frog is able to adjust its body temperature accordingly.

The frog continues to adjust as the temperature increases.  Just when the water is about to reach boiling point, the frog is not able to adjust anymore.

At that point the frog decides to jump out.

When the frog attempts to jump however, it is unable to do so.  It has lost all its strength in adjusting with the water temperature.

As a consequence… the frog dies.

What is a silent heart attack?

“A heart attack does not always have obvious symptoms, such as pain in your chest, shortness of breath and cold sweats. In fact, a heart attack can actually happen without a person knowing it. It is called a silent heart attack, or medically referred to as silent ischemia (lack of oxygen) to the heart muscle.” –https://www.goredforwomen.org/en/about-heart-disease-in-women/facts/silent-heart-attack-symptoms-risks

As humans we naturally adapt to our situations or environments similar to the frog. 

Some are in toxic relationships, friendships, jobs and environments, and as opposed to doing something to change the situation, they instead adapt and conform.

When we stay in any environment for too long we began to look for the positives in the situation and begin to rationalize and say things like, “oh, this isn’t so bad” or  “I can handle this.”

The truth is a piece of us dies every day the longer we remain in our stressful environments.  Stress slowly an unknowingly creeps in; this is equivalent to the water boiling. 

We get so tired that even attempting to change the situation seems exhausting, and so we do nothing.

We say things like “one day” or “someday.” Our thoughts immobilize us and before you know it stress (heat) increases and either a stroke or heart attack occurs. 

We slowly get cooked alive and our  hopes and dreams begin to die with us.  “One day” never comes!

Paralysis by analysis

Some of us get paralyzed just thinking about how to make or take the next steps. We over think and over analyze, called paralysis by analysis.

The truth is we just need to change our energy and environments and get around people who can help us change our circumstances. It just requires us to extend our hands out to ask for and receive the help we need.

If you’re not asking for help, you’re probably not challenging yourself enough; if you have all the answers, you’re not learning new skills, trying new things, or moving forward and out of your comfort zone.

We have the greatest resource given to mankind, our mind!  Don’t be like the frog – LEAP! while you still have the energy to do so!

Weight Loss

Weight Loss

by | Apr 4, 2019 | Depression, Happiness, Health, Mental health, Mindfulness, Self-awareness, Self-Love, Women

Life has no remote; You have to get up and change it yourself!

Disclaimer:
TSAoBS is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Any highlighted, clickable Amazon link you see is an affiliate link that we may earn advertising fees on.
 
Before launching a Space Shuttle into orbit,  NASA has to create enough energy to move the shuttle from the launching pad and into the air and further into the orbit. Once the shuttle is in orbit the energy required to launch it is no longer needed. The shuttle can now use less energy while maintaining momentum toward its destination.
 
 
 
 
 
Like the Space Shuttle, if we are to make change in our lives we must first put forth the initial energy required to start us on our journey toward our destination or goal.  Once we break through the barriers of resistance we can decrease some of the energy that was required to get us started.
 
 

 

What are the steps necessary to tackle weight lost?

 

When deciding to tackle weight lost and take control of your health, the first thing that needs to happen is a Mindshift.  You need to get F.E.D. Up and say enough is enough! When we’re F.E.D. Up, we no longer believe in self-sabotaging behavior or habits that help create the situations we are currently regretting.

F.E.D. Up is an acronym and principle which means to apply Focus. Execution. and Discipline to achieve any goal we set for ourselves in life.

Losing weight requires us to become F.E.D. Up.

  • Deciding you will cut out those foods that add to your weight gain, and no longer visit those fast food restaurants that serve mostly processed foods is how you Focus.
  • Deciding to evaluate your eating habits and create or follow a meal plan, is how you Execute.
  •  Discipline in sticking with your meal plan, is how you reach your goal of becoming healthier and happier.

If you want to lose weight, do this: Get moving!

Find some space on the floor in your home; grab a yoga mat and kettle bells or dumbbells and use a HIIT (High Intensity Interval Training) workout for the next month. Once you begin to master those exercises with good form, increase your reps or move on to a more advanced HIIT workout. Want to add resistance bands – grab these.  If you require more resistance and or a challenge – grab these.  The latter bands are some of the thickest strongest bands I’ve ever used.  You can purchase a single band, a pack of 3, 4 or 5 for varying degrees of resistance.  Also, these bands are excellent for beginners or those of you looking to increase your pull-ups!
 
Go outside or go to the gym.  Get some comfortable clothing, sneakers, grab a pedometer to track your steps. If you’re just starting out, shoot for a daily target of 8000 steps working your way up to 10,000 or more. Grab this fanny pack to hold your valuables on your person as opposed to leaving them in the locker room when going to the gym. Don’t forget your water bottle and gloves.
 

Follow a meal plan.  You can download one here.

Remember to be patient with yourself whenever you start anything new.  Our brains want to protect us and so it will make several attempts to return us back to our old self, along with the old habits which present the least amount of resistance.  Like any muscle, resistance is required for growth, our brains are no different.  Forming a new habit will take time for your brain to adjust.  You will eventually build up the mental fortitude to reach your goal as long as you remain F.E.D. Up!
 
If you know someone that can benefit from this article please share this with them on your social media. Be well.
 
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New Year, New You!

New Year, New You!

by | Jan 6, 2019 | Happiness, Health, Mindfulness, Self-awareness, Self-Love, Wealth

HEALTH, WEALTH & HAPPINESS


The New Year is always a good time to reflect and review your past so you can make better plans for the future. Going through the daily grind each day, each week, each month and year can really take a toll on you.


Without knowing we develop habits that either help or hurt us in making progress in life.


Well, it’s a New Year to start over and make the changes to become a New You!


Getting started isn’t as complicated as it may seem. We sometimes overthink tasks to the point we quit before we get started. This is common and easy to overcome. How so? Stop overthinking!


What is your philosophy or attitude toward your life in the areas of health, wealth and happiness? How do you feel about the past? Don’t let the past stop you from moving forward in the future. Instead, let the past be like a school master or a teacher, showing you where you made a wrong turn or how you can do things differently.

HEALTH

A simple formula toward improving our health:

Exercise – Start walking for 30 minutes or more. Is it really that simple? YES!

wellness, health, check up, checkup, physical exam, examination, doctor, testing, blood pressure test, pressure

Here’s how we fail:

Should I walk around the block? Could I walk around the block? Don’t walk around the block!

What to eat: Fill up on fruits and vegetables throughout the day. Eat one or two apples and a banana in the morning for breakfast. Eat a grilled chicken, tuna or salmon salad for lunch. For dinner, fill your plate with mostly vegetables and your choice of meat as a protein. The idea is to fill your plate with half vegetables and half lean protein. Carbs such as rice and potatoes, should be limited to two tablespoons or eliminated all together if you eat after 8 pm. Repeating this each day, week and month will bring about the changes we are looking for and a healthier you.

weight loss, apple, fiber, nutrition, waist reduction

Here’s how we fail:

Should I eat the Apple? Could I eat the Apple? Won’t eat the Apple!


Don’t overthink it! An easy task delayed for several years brings about disaster…and unwanted weight and health issues.

Discipline, commitment and action!!!

HAPPINESS

Here’s how to create and design a life where you experience more happiness than hurt. Ask yourself when making decisions: will this benefit, hurt or have no affect on my future?

What and who should I eliminate from my life that hinders me? Start with yourself first – your habits, thoughts and how you speak to yourself; and then people.

woman-crying-stressed

Here’s how we fail:

Should I make a commitment to improve myself? Do I have the time to make the commitment? Don’t make the commitment!

 How do you feel about your future? Your goals? Are you committed to achieving your goals or just interested? Remember that when we take hesitant steps it stalls our future and delays our happiness.

Never be hard on yourself and understand your self-worth.

Key point to remember: your self-worth is not determined by your circumstances, environment or by anyone other than yourself!

All relationships require time, patience and love – start with YOU first!

Start living your best life this year.

Note from author: What happened to the wealth section? Each topic requires its own attention, but we especially want to emphasize wealth. Follow us on Facebook to get notified when the wealth section gets published.

Please share this article with your family and friends who may benefit from this information. Our goal is to provide an alternative way of living, for an alternative way of dying.

Author’s book recommendation(s):

 

 

You Are Dying!

You Are Dying!

by | Nov 25, 2018 | Mindfulness, Self-awareness, Self-Love

We are going thru life on autopilot following the so called “rules” of life – going to school, getting a job and getting married – without asking ourselves, ” what exactly do I want for my life?”

Everyday we are waking up with the same habits and actions that have caused us to get in a rut.

Many of these habits are causing us mental, physical and financial stress…and we are slowly dying because of it.

We do it because this is what is normal; our parents did it and their parents did it. The truth is, times have changed dramatically.

Some of these rules or beliefs have served us well, while others no longer serve us in this day and age.

 

Live with Intention

 

In his book, The Power of Habit: Why We Do What We Do in Life and Business, Charles Duhigg provides massive research and gives deep insight regarding our habits and how to make change. 

Now is the time to start living with intention.

We must stop eating foods that are zapping our energy and causing us to gain weight.

We must stop buying things that we think will bring us happiness but instead only push us further into debt and ultimately delay our financial goals.

Helping others is fine, however, we must stop doing for others when we know we are not meeting our own needs.

Continued behavior patterns like the ones mentioned above can lead to a host of issues later in life, including regret, resentment and depression.

Take Inventory, Then Action

What do you want in life?  Where and how do you see yourself in 2-5 years?  What are you going to do daily, weekly, monthly or yearly to make progress toward that 2-5 year goal?

What easy task that you know you could or should be doing that will make a change in your life? Do what you can? Do the best you can?

What is your philosophy or attitude toward change?

How do you feel about the past? Let the past act as a school master teaching you which actions hurt you and those that help you to improve.

Remember, if we take hesitant steps during this process it stalls our future.

Living with intention requires us to actively monitor our lives eliminating anything and anyone that causes us to fall back into a rut.

Don’t Stop Living…Before You Stop Living!

Are You Compromising Your Freedom

Are You Compromising Your Freedom

by | Nov 18, 2018 | Depression, Mental health, Mindfulness, Self-awareness, Self-Love, Women

Humans are social creatures; this is how we were able to dominate other species and build the world we live in today.  Making connections and learning from one another is how we grow.  Applying and incorporating this knowledge into our personal lives is how we continue to make progress reaching higher personal achievements.  We don’t adapt at the same rate for various reasons – including ignoring solutions for improvement and resistance to change.  Unknowingly this behavior eventually leads to dependency on external things and people for our progress and growth in life.

Reliance on others vs. Self-Reliance

Relying on external things and people to improve our lives effectively gives the thing or person control over our life and our happiness!  If our happiness is solely determined by some external factor or person then they can also determine when we are sad, depressed, regretful or moody.  Eventually realizing we are not in control over our lives and emotions as we thought, we become angry, bitter or resentful.

Self-Reliance is defined as “reliance on one’s own power and resources rather than those of others.”  in his essay, “Self-Reliance,” philosopher Ralph Waldo Emerson argues that polite society has an adverse effect on one’s personal growth. Self-sufficiency, he writes, gives one the freedom to discover one’s true self and attain true independence.”

We all can think of a time when we made a decision that benefited someone else or the group as a whole but we ourselves were not in total agreement.  It’s not until we reflect on our circumstances or where we are in life that we conclude the decision we made in the past was not in our best interest.  To be altruistic, which is putting another’s or a groups’ self interest above your own, is not a bad thing.  Altruism can bring both joy and pain

Freedom of Expression

For example: If you took a happy friendly dog and put him in a cage all year long, only feeding him to keep him alive, the dog will become unfriendly, depressed and possibly aggressive.  Taking not only the dog’s freedom and freedom of expression away from him puts him in a state that is counter to what he is. Dogs love to roam and explore and can be extremely friendly – this is their nature. They don’t call them man’s best friend for nothing.

We are not dogs.  We react however, like the caged dog when we allow things and people to put us in a cage taking away our freedom and freedom of expression.  Like the nature of the dog, we humans love companionship, are friendly and enjoy roaming and exploring new things – this is our nature. What’s encouraging to know is the fact that what distinguishes us from a dog or any animal is that we have the power to use our mind to effectively change our environments and circumstances.

Using Mindfulness

Activating the power of our mind allows us to develop strategies which we can use to change our situations in life.  This is called using mindfulness. Through mindfulness we can slow the world down to evaluate what is going on in our lives and our environment.  This evaluation gives us direction which we can take action to change or improve the things we are not satisfied with.  When we take action, we effectively take control over our lives and freedom which ultimately improves our happiness.

Please share your thoughts in the comments and share with those you think can relate to this article.  We love interacting with the community.