By: SPARK_COACH_JEN, SparkPeople Blogger
4/11/2019  12:00:00 AM   :  125 comments   :  161,558 views

Most of us are familiar with the benefits of a regular strength program and why it's so important to add this type of training to your exercise routine. Yet despite recommendations from fitness trainers and urgings from doctors, many people are resistant to give it a try. For some, it's the idea of fumbling through how to use complicated weight machines at the gym that gives them pause. Others find that the expense of purchasing costly dumbbells for a home workout has been an obstacle. Many people find themselves overwhelmed simply by the idea of understanding what kind of equipment you need to effectively target various muscles.  

No matter what your reason may be, the bottom line is that strength training doesn't have to be complicated or scary. In fact, a very simple routine using tools you already have in your home may be just what you need to get started. One of those tools is the towel. Versatile in many ways, a single bath towel can help you challenge muscles in your body from head to toe without ever needing to step foot in a gym. If you're already a regular exerciser, adding strength training to your plan could be the change in routine you've been needing. So head to your bathroom closet, grab a bath or beach towel and let's get started!

By: SPARK_MRUDY, SparkPeople Blogger
4/8/2019  12:00:00 AM   :  88 comments   :  116,923 views

Most people are raised on the traditional “three square meals” philosophy of eating. There’s breakfast, lunch and dinner—in that order, and each at its own fairly fixed time. But some people—particularly those who are not typically hungry right when they wake up, who are practicing intermittent fasting or simply don’t have time to eat in the mornings—prefer to eat their first meal a little later than most. And, of course, there are those lovely weekend mornings when you have the luxury of sleeping in and then enjoying a leisurely meal somewhere in that relaxed, slow-paced window between breakfast and lunch.
 
Which brings us to brunch.

By: SPARK_MRUDY, SparkPeople Blogger
4/3/2019  12:00:00 AM   :  142 comments   :  95,673 views

“I have a bunch of extra time today, so maybe I’ll spend a couple of hours in the kitchen,”
said no busy person ever.
 
There are plenty of excuses for not cooking at home, but topping the list is lack of time. Between earning a paycheck, tackling the never-ending laundry, driving the non-drivers to wherever they need to be and tending to the constantly unfurling list of to-dos, finding a window in which you can shop for, prep, cook and serve a healthy meal that everyone will actually eat can seem like a recipe for frustration. Time is precious, so might as well order takeout, right?
 
But wait! What if we told you there are plenty of easy, hassle-free weeknight meals that can go from the pantry to the table in less time than it would take for the Uber Eats driver to reach your door?
 
Still skeptical? These 20 simple, speedy recipes come together beautifully (and deliciously) in 20 minutes or less.

By: SPARK_MRUDY, SparkPeople Blogger
3/28/2019  12:00:00 AM   :  77 comments   :  67,828 views

Every minute counts. It’s a philosophy that can be applied to all areas of life—particularly to exercise and fitness. Whether you have 10 minutes or a full hour to devote to physical activity, making the most of that time is essential to achieving the results you want and staying motivated along the way.
 
Of course, how you choose to spend those minutes will also determine how enjoyable (or grueling) they feel. If you hate the treadmill, half an hour will feel like half a day. Similarly, doing the same exercise for an entire workout, day in and day out, could be a recipe for burnout (not to mention the fact that it's an ineffective way to work your body).
 
Enter the EMOM workout. Short for “Every Minute on the Minute,” EMOM essentially involves doing a fixed number of reps of one exercise for a 60-second period, then moving on to the next exercise. If the reps are completed in less than a minute, the remaining time can be used for rest.

By: SPARK_MRUDY, SparkPeople Blogger
3/26/2019  12:00:00 PM   :  125 comments   :  206,520 views

You woke up fairly bright-eyed, fueled up with a healthy breakfast, maybe squeezed in an energizing workout and then cruised through the morning with a decent amount of energy to spare.
 
Then came lunch.
 
There's something about the mid-day meal that seems to drain the energy reserves, leaving you feeling sluggish and sleepy. You might notice your productivity slowing down or screeching to a halt, maybe taking your motivation along with it. As the clock crawls toward 2 or 3 p.m., it could even become a struggle to keep your eyes open. But whether you're juggling work tasks, demanding kiddos or other responsibilities, you probably don't have the luxury of calling a "time-out" on life and crawling into bed for a nap.
 
Time for a trip to the coffee machine? Not necessarily. While it's fine to enjoy an occasional mug of that magical bean-derived elixir, there are other, healthier ways to pull yourself out of the afternoon slump.

By: SP_COACH_DENISE, SparkPeople Blogger
3/25/2019  12:00:00 AM   :  86 comments   :  62,440 views

At SparkPeople, we love helping people accomplish big goals—but we believe it's equally important to celebrate the small successes along the way. Each week in the Spark Spotlight, we'll check in with a featured member about his or her proudest moments, biggest challenges and advice for others on living, thinking and feeling healthier. We hope these quick snapshots will help motivate you to keep moving steadily toward your own goals, week by week.
 
This Week's Spotlight: Robin (RASAYLOR)
Age: 28
Location: Morgan City, Louisiana
 
Small Success of the Week
 
Robin has gone from barely walking six months ago to walking a lot more now, while also cutting down her time for a 5K by about two and a half minutes. She's also celebrating a loss of 14 pounds since January, which will help her reach her ultimate goal!