Wellness Update + Home Workouts
Hello, my friends. Checking in here, how are you doing? Many of you know I plan my content about a month in advance. When I saw “wellness update” on my schedule for today, I kind of chuckled — little did I know how relevant this would be. I had every intention of sharing my current workout routine as well as some recipes I’ve been following but in lieu of recent events, I’d like to pivot into sharing what I’m doing to keep my mind, body and soul taken care of during this time of uncertainty.
Mind
I’ve been very transparent about the fact that I partake in counseling / therapy- no shame in that game. I’ve been going consistently for about five years now. It helps me in ways I can’t even begin to describe to be the best version of myself. I’ve been able to continue with my therapy sessions via phone call/video chat which has certainly helped me keep some normalcy in my schedule. To find a therapist of your own, check out Talkspace or Find a Therapist.
For meditation, I’d recommend the Calm app or Happy Not Perfect.
a few mental health resources i wanted to share:
CDC Stress & Coping Support, Talking to Children About COVID-19 (Coronavirus): A Parent Resource - National Association of School Psychologists, Care for Caregivers: Tips for Families and Educators - National Association of School Psychologists, Addressing Grief - National Association of School Psychologists, National Suicide Prevention Lifeline – 1-800-273-TALK (8255), SAMHSA’s National Helpline – 1-800-662-HELP (4357)/ 1-800-487-4889 (TDD) and Trevor Project (LTBQT+ friendly).
Body
I really miss my gym (and trust me- I NEVER thought I’d say that). Ashley at Tailored Fitness has been my source of motivation and encouragement turned friend over the past few months. She’s been extremely supportive and has been live streaming her classes for members as well as private sessions via Zoom. She was kind enough to write up an at-home workout for me to share with you! You can do this workout with no equipment but I will link some things I was able to buy off Amazon. If you’re unfamiliar with the moves, you can google
Full Body Workout
Superman Lateral Pull x 8-12 reps
Elevated Bridge x 12-15 reps
Tricep Wall Push x 10-12 reps
REPEAT 3X
Sumo Squats x 12-15 reps
Walkouts x 8 reps
Step up to reverse lunge x 8 per side
REPEAT 3X
ABS TO FINISH:
Straight Leg Sit Ups x 12-15 reps & Reverse Crunches x 50
Lower body workout
Stiff Leg Deadlift x 10 per side
Leg Side Kicks x 15 per side
Step Ups x 10 per side
REPEAT 3X
Side To Curtsy Lunge x 8/ side
Sumo Squats w/ 3 Pulses x 12
Donkey Kicks x 10-12 per side
REPEAT 3X
ABS TO FINISH:
Leg Lifts x 50& Leg Bumps x 50
USEFUL at-home EQUIPMENT
Looking for workout gear? Check out this post on my favorite brands.
Soul (food)
We’ve been cooking at home a lot. I’ve been relying on my Home Chef deliveries (use CARALYN80 for $80 off you first boxes) for easy meals. I’ve also been looking to some of my favorite IG accounts like @skinnytaste, @smittenkitchen and @thedefineddish for inspiration. For more easy meal ideas and other recipe inspiration, check out this post. I will be sharing more recipes and saving them to my ‘eats’ highlight too! But for the record, I have not been perfectly healthy by ANY means so I don’t want to sway you otherwise. Food has always been a source of comfort for me so while I always strive for balance, I’ve been cooking up recipes that provide a little bit of that. It is what it is at this point.
I hope you enjoyed this post! I plan on showing the workout moves on Monday on my IG stories in case you’d like to follow along. Please leave any questions or suggestions below. xx CMK