Be Smart When Ramping Up Your Workout Routine

wellness-rampup

Are you bored or hitting plateaus in your current workout routine? Maybe you just want to accelerate your fitness efforts but keep injury and body stress out of the equation. Here are three ways to smartly ramp up your workouts while minimizing risk of injury:

Active rest. During workout rest periods, do simple but effective movements on body parts that need them most. For example, if your hamstrings are tight, try a few easy toe touches or inchworms. If your quads are tight, try some butt kicks or easy lunges. Active rest keeps your heart rate in a targeted zone, improves underdeveloped body systems and parts, and helps you to get more out of each workout session.

Try a new skill. Trying new skills keeps you mentally sharp—sometimes just what your body needs. Boxing/kickboxing fitness is easily integrated into any existing workout regimen. Yoga, in- or outdoor rock climbing, and swimming are all other great examples of how you can break out of a workout comfort zone. However, be sure to stay safe and maximize workout benefits by always seeking certified instructors to monitor and help you learn new skills correctly.

Hire a pro. As with most professional services (such as MaidPro home cleaning), professional trainers possess an enormous amount of specialized knowledge. They help you to focus on using correct, high-impact techniques and can show you different moves and how to perform them safely and most effectively. They can also provide the nutritional advice you need to keep your body properly fueled to gain that extra edge. Even if your budget does not allow for regular professional training, investing in a single session can provide invaluable insights into the world of professional fitness.

Workouts don’t always have to be knock-down drag out events. Sometimes a brisk walk, swim, jog, or light stretching is all you need. Kenneth H. Cooper was spot on when he said: “Fitness is a journey, not a destination.” My best advice to clients is to approach exercise with a primary goal of being healthy and keeping your body as functional as possible for the rest of your life. Shake it, don’t break it!

Six Unexpected Benefits of Green Cleaning

green-clean-benefits

If you’re looking to do more to protect the environment, switching to a greener way of cleaning is an excellent place to start.

We’re so serious about green cleaning here at MaidPro that we’ve dedicated a big section of our website to educating people about what it really means to clean green and how to choose solutions and tools that are simultaneously safe, environmentally friendly, and effective.

Aside from the satisfaction that comes with knowing you’re doing something tangible to protect the environment, there are other — often unexpected — benefits of going green when you clean. Here are six:

It’s really clean. If you take time to educate yourself and approach green cleaning correctly, you’ll end up with a home that is truly clean — versus one that simply looks and smells clean. Truly clean homes, in turn, look and smell clean for much longer than just a day or two.

Less stress about children and pets. Well-formulated green cleaning products contain fewer harsh chemicals and are less likely to generate dangerous fumes and chemical residues. That makes them safer for you, your kids, and your fur babies too.

More help. Because green cleaning is safer for kids, you can involve them more in helping you clean. Not only does it reduce your cleaning burden, it teaches kids important life values and skills.

R-E-S-P-E-C-T. If you hadn’t noticed, kids from preschool through college spend a great deal of time learning about environmental protection. They really care about the environment. When you demonstrate —  by action — that you care just as much, you earn their respect (which is a great thing especially if you have preteens and teenagers).

Less expensive (when you do it right). As we detail on our website, green cleaning is about much more than simply buying cleaners that are labeled green. It’s also about choosing products in concentrated forms that use less/recyclable packaging and cost less to transport and reusable (versus disposable) tools, such as washable rags. These choices generally save you money over time.

Sparks creativity. Once you get going with a green cleaning mindset — and thinking about all the ways you might apply to specific cleaning jobs   such as post-holiday or big-party cleanup —  it has a way of leading you into all sort of fun, creative activities, new personal interactions, and other changes that simply improve your quality of life.

 

Convincing Your Kids to Chip in around the Holidays

kids-help-holidaysIt’s tempting to use the holidays as a carrot to elicit positive behaviors from kids such as helping more with tidying and cleaning around the house. But there are helpful and not-so-helpful ways of going about it. Here are a few tips and tricks for getting more help from your kids while avoiding unintended drama or consequences:

Emphasize the nice part of the nice-naughty dichotomy. ‘Are there old toys we might declutter and donate to make space for the new?‘ Or, ‘For every room you dust, you can earn a dollar to donate to our local food bank’ (adding points to your ‘nice’ column just in time for the holidays).

Game-ify. For example: ‘Whoever finishes cleaning their room first gets to lick the cookie-icing spoon or hang a favorite decoration.’ OR ‘Whoever clears the table after dinner gets to open and enjoy today’s treat from our holiday countdown calendar.’

Chores before beloved holiday traditions. ‘If we get the house cleaned this morning, we can [fill in a favorite holiday activity] this afternoon.’

Deploy ‘outside agents’ with extreme care. Understand there’s an inherent creepiness in having one’s behavior watched and judged in every moment, either by an omniscient gift giver from the North or even an active spy in your home (e.g., Elf on a Shelf). While some kids will delight in the spy’s mischievous antics, others may be secretly terrified or stressed out by its presence. But making sure the spy seems super benevolent can backfire, too. Should you decide to invite in the spy into your home, know that kids will discuss and compare their antics amongst themselves at school, adding pressure for you to be creative on a daily basis at an already-hectic time of year. You can relieve some of the pressure by borrowing ideas from others or creating a unique version of the concept to do away with the comparisons altogether.

Create opportunities for redemption. Let kids know that the great holiday gift giver is an eminently forgiving soul and that helping more around the house is a great way to redeem past mistakes they might be fretting about in secret (and all the better if the help is unsolicited!). You can also avoid ‘rebound’ bad and unhelpful behaviors by resolving to extend positive incentives for nice behavior throughout the entire New Year.

Shake Off Those Winter Blahs!

winter blues MaidPro

If you feel unusually tired, unmotivated to go out and exercise, or find you have developed an affinity for binge-watching TV and comfort foods, you might be suffering from a case of winter blues. Here are seven quick ideas to get you out of winter hibernation mode and ready for spring—which, according to Punxsutawney Phil, is right around the corner!

Stop blaming yourself. The shorter days of winter have been altering your circadian rhythms and the complex hormones that regulate sleep, hunger, and feelings of well-being. According to Psych Central, the best way to reset your internal body clock is to allow yourself to wake naturally (versus setting an alarm) at least on weekends and to get at least 20 minutes each day with some skin exposed to direct sunlight. That doesn’t have to be outside. On super cold days, try taking a long drive, sitting near a window, or joining your wise pet for a nap in the sunny spot on the floor.

Buddy up! Ask a person whose company you really enjoy to join you for a daily exercise routine. The social aspect will energize you, and on the days you really don’t feel doing it, your buddy can motivate you and vice versa.

Check your gear. If you shy away from exercising outside in winter, check the quality of your outdoor gear. You’ll be more likely to head outside if you’re confident you’ll be warm and dry the entire time. Is your attire warm enough for all temps? Does it allow for delayering as your body temp rises? Is it designed to wick away perspiration? Does it help you to feel safe from hazards such as snow or ice underfoot and passing vehicles? Having the the gear attire handy for all weathers is a great motivator.

Dress upon waking. When you sit around all morning in comfy slippers and jammies drinking coffee or tea, it’s much harder to persuade yourself to get up and go. Dress for exercise as soon as you rise in the morning and you’ll be far more likely to actually walk out the door.

Discover new winter activities. Skating, skiing, sledding—all are great fun, but have you ever tried snow shoeing? Ice fishing? Maple sugaring? Curling? Winter bird watching or amateur photography? Building a snowman or starting a snowball fight are other great ways to get your heart pumping while you soak up some sunshine in late winter months.

Focus on signs that spring is coming. Maybe it’s a web site that shows day lengths growing by two-and-half minutes each day, browsing seed catalogs for your garden, tuning into the drip, drip of icicles melting, or the gradual return of morning birdsong. Focus on the positive and your mind-body-spirit is bound to follow.

Plan a summer vacation. Maybe it’s a week at the beach, a series of fun day trips, or even a productive stay-cation where you take on a strenuous home project you’ve been meaning to get to for a while. The point is to give yourself something to look forward to and/or something to work toward in terms of optimizing your health and physical fitness.