CBD protein drink

You would love to go to the gym right now. You really would. You dream of the day you get to step through those doors again, and your workout outfit still hangs on the most prominent coat hanger in your closet. It has become almost like a good luck charm or an aspirational outfit. But, whether it’s current events or personal life events, you haven’t had a chance to get back in the gym.

It’s time to get used to the idea of having a home gym setup. It might be a good idea anyway, to save money and provide you with a more well-rounded exercise routine. It’s time to get serious and start doing some indoor workouts!

Leg and Arm Stretches

But hold on just a minute there, Champ. If you haven’t been working out as much recently, then it’s more important than ever that you give yourself some warm-ups. You need something to get the blood back in your muscles and the movement back in your joints. So let’s start with a few stretches.

Arm stretches are pretty simple. First, take one arm and extend it far in front of you. Then, with the other hand, grab the elbow and pull that arm (still extended straight) towards your chest. Hold it there for a few seconds, but preferably more than five or ten. Then do the same to the other arm, and repeat as often as you deem necessary.

There are also a few leg stretches that you can perform. The simplest one is done while standing. While leaning against a wall, take one leg and extend it behind you. Then, with the hand on the same side of your body, take your ankle, hold your foot up to your backside, and hold it there for a few seconds. Then, repeat for the other leg. You can also do yoga stretches. Sit on the floor with your legs stretched out, then lean over to grab your foot with both hands and hold for a few seconds. Of course, you then repeat the stretch with the other foot.

Simple Exercises

For cardio, jogging in place is always a good place to start. Although, without the ambiance of everyone working out around you, it might be difficult to set a pace. This is why we recommend playing some high-tempo music to keep yourself in the spirit of the workout (one of the advantages of staying inside).

If you have a punching bag, now is the time to use it. Practice doing some light jabs, cuts, maybe get a little fancy with it, and try some kicks. Pushups and situps are classic options, too, made even better if you’ve got a yoga mat on hand.

If you haven’t gotten enough stretching in your exercise diet, then there’s a plethora of yoga poses you can perform at home. First, you can do the Sun Salutation, a basic stretch high up towards the ceiling, then come down to touch your toes. Next, you can do the Downward-Facing Dog, which is placing your hands and feet onto the floor and bending upwards to form as perfect a triangle as you can.

Hopefully, all of these suggestions have given you a good jumping-off point to begin your indoor exercising routine, but that isn’t quite enough for a holistic workout. This isn’t just about making your muscles move and getting your blood pumping; it’s about the fuel that makes the muscles go in the first place! Sure, we could talk about diets and all of that fun stuff, but there’s a third element to all of this: support.

CBD Enhancement

How exactly can CBD and CBD-based products help to get the most out of your workout routine? Well, on a base level, taking CBD orally can help regulate systems in your body, such as oxygen diffusion and blood flow, which have obvious benefits when you’re doing anything physical. Aside from that, the mental benefits (relaxed mood, balanced thinking, etc.) CBD can also hugely impact physical performance. The body and mind are one.

But CBD topicals are another matter entirely. CBD balms have been shown to benefit muscle and joint aches. Lotions, topical creams, and these have a significant and noticeable soothing effect on problem areas of the body!

So the next time that you’re getting your sweat gear on, ready to run up and down some steps, make sure that you’ve got some CBD on hand to help you on your way.

Family Staycation

It’s no shock that millions of families have decided to forgo their vacation plans in favor of staying home. But, whether it’s current events that have kept you home, financial concerns, or frustrations with travel, a vacation doesn’t have to be a nightmare — especially if it’s a staycation.

Even if you aren’t going somewhere warm, you can bring the warmth home with the perfect winter staycation.

Family Cooking Time

Of course, there will be food at this staycation, but why cook and bake it all by yourself? Instead, get your kids in on the action by letting them have their turn at the kitchen counter!

Have one child take care of the baking, and another the stove-top stuff, or any combination that works. Delegating responsibilities like this is an effective way of making sure they feel important to the process while not overloading them with information. If you want to kick it up a notch, throw on some music and make it a cooking party.

These are fantastic skills for children to learn and if they fall in love with cooking, you might have to cook fewer meals!

Vacation Themed Movie Night

It’s not exactly hard to find movies for vacations, but there are tons of classics your kids may not have heard of, so why not share this king’s bounty of cinematic delight? With the surge of streaming services and, respectively, movies being streamed, it’s a simple task of getting everyone into a room and pressing a few buttons to get right into the thick of it!

What’s better than enjoying a classic like National Lampoon’s Vacation with the family?

Say, while you’re at it, why not combine the two ideas and make some movie night snacks together? For example, sprinkle some food coloring on a bowl of popcorn, throw in some M&Ms, or make homemade pizza?

Vacation Themed Game Night

But perhaps a classic National Lampoon film is a little mature for your kids. That’s okay because other mediums exist outside of cinema!

Sure, you can play charades, Pictionary, and Apples to Apples, but why not take a vacation from tradition and break into something new and exciting? Of course, if you’ve watched the famous Stranger Things, you’ve seen the charm of Dungeons and Dragons, but there are tabletop role-playing games for people of all ages.

Break out your creativity and try a different kind of tabletop role-playing game like The Witch is Dead (woodland creatures try to solve a murder mystery) or Crash Pandas (a bunch of raccoons trying to drive a car). Encourage your kids to get out of their bubble and learn something new yourself.

Eat Outdoors

All those meals and treats you’ve made together aren’t going to go to waste, are they? Of course not! But why do it in the same regular kitchen, when the whole point of the staycation is to do different things?

Do you know what else shouldn’t go to waste? The crisp, cold air outside! Treat you and your family to a real winter meal by taking it all outside and drinking hot cocoa to warm the body—nothing quite like watching the snowfall while the steam of hot beverage brushes by your nose.

A winter picnic can be fun, but if there’s too much snow or it’s too cold to eat outside, you can still have fun. Take the picnic into the living room and eat on a blanket, or build a fort in the basement and have your picnic in there! The possibilities are endless.

Backyard Camping

If it’s not unbearably cold outside, how about some good-old backyard camping? Get out the tent gear that’s probably been collecting dust in the garage and pitch a tent in your backyard. The idea is to make it as close to a real camping trip as possible without relying on the convenience of the house just a few yards away.

Make a fire pit, roast some smores, cook some hot dogs over an open fire. Do all the great stuff you should do when you’re out camping. Then, after the fire dies down, you can sit together in the tent and tell stories or play word games. There is nothing like the quiet and close quarters of camping to bring the family together.

And that might just do it for us! Hopefully, you’ve got a few ideas of your own rattling around in your head, even aside from the ones posited here. Just remember to keep it simple, keep it fresh, and keep it fun!

CBD and Super Foods

If you’re trying to get a jump start on that New Year’s resolution to start eating healthier, then you may be thinking that including more healthy foods in your holiday buffet offerings. We applaud your enthusiasm and that you are taking on such a challenge in a season garnished with pastries. To help you along, here are some superfoods you can include or substitute in your holiday recipes and ideas on how to make them better with CBD.

So why add CBD to your holiday superfood recipes? While there is some controversy as to whether CBD can be considered a superfood or not, CBD has been established as helping your body maintain a holistic state and manage basic functions more efficiently.

12: Leafy Greens and Olive Oil

Leafy greens and olive oil are both considered superfoods. So by combining them in a salad, you are getting a great one-two punch from those anti-oxidants. We suggest mixing up an olive oil-based dressing with lots of herbs and spices and a few milliliters of CBD.

11. Cruciferous Vegetables

We’ve got to get those veggies in. So whether you are a fan of collard greens, mustard greens, broccoli, or brussels sprouts, you are right in the superfood sweet spot. You can toss your greens with a little CBD or add CBD to olive oil or butter to brush over your broccoli or brussels sprouts.

10: Glazed Nuts

Take a little honey and mix some CBD into it. Next, coat your choice of nuts with the honey/CBD glaze and place them on a baking sheet. Throw them on the top rack of the oven at 350 degrees for about 5 minutes, and voila! CBD and honey-glazed nuts.

9: Cranberry Sauce

Most all berries are great superfoods, and cranberries are among the best. The non-jelly cranberry sauce is needed here, or you can make your own. Simply add a few milliliters of CBD to the sauce and mix.

8: Stuffing

To make a stuffing that is considered a superfood, you’re going to need to make it with whole-grain bread. There are many homemade stuffing recipes out there. Just substitute regular bread for wholegrain bread and add CBD to the broth before you soak the bread in it to create the stuffing.

7: Hot Chocolate

Yes, you can make hot chocolate a superfood, but you have to use dark chocolate instead of milk chocolate or any other form. Slowly melt the chocolate in hot milk while stirring, and add a few drops of CBD once you’ve created your creamy treat.

6: Tomatoes

Tomatoes are a great superfood because they are so versatile. So whether you’re going with an Italian holiday theme with lots of tomato sauces or just warming up with a bowl of tomato soup, don’t forget to add some CBD to the mix.

5: Cake

Yes, you can even make the Christmas cake into a superfood masterpiece. There are plenty of cakes and other delightful recipes out there. Just substitute whole grain flour instead of bleached flour, and be sure to add CBD to the icing.

4: Salmon

For your guests who are getting sick of ham and turkey, salmon is a welcome alternative. We suggest adding CBD to an olive oil and rosemary mixture that you brush the salmon with before baking.

3: Yogurt and Berries

This one is another double whammy as both berries and yogurt are superfoods. You can create some eyecatching yogurt and berry combinations in a glass or just throw them together for the perfect smoothie. In either case, be sure to add CBD to the yogurt before blending.

2: Coffee

Yes, coffee is one of those foods that is surprising to discover that it’s a superfood. By adding CBD to your coffee, you will find that you don’t get the jitters after that second cup the way you used to. There’s even CBD-infused coffee available to make the combo even easier.

1: Sweet Potatoes

A holiday staple, sweet potatoes are also a great superfood. Add CBD to the glaze before brushing across diced sweet potatoes, or add a little to your creamed sweet potatoes directly before serving.

Yeah, the holidays are cool and all. But what if we included CBD in our festivities? You can include all the wellness benefits of your favorite hemp product in every holiday activity this year. Whatever your reasons for wanting a bit more hemp-derived CBD goodness infused into the season, there are many, many ways that you can do it. What follows is certainly a non-exhaustive list of a few of those ways!

CBD-Infused Coffee Grounds

You’ve just woken up on Christmas morning. How exciting! Now, you would go for a nice hot cup of coffee at this point, but you also want to feel the benefits of CBD. So you might be stuck adding an oily tincture to your coffee unless, of course, you’ve purchased some coffee grounds with CBD in them!

Yes, this is a thing. And apparently, one of the nice side effects is that they can prevent the coffee jitters. So this is a good first step towards a CBD-filled Holiday, huh?

CBD Peppermint

Oh yeah, now we’re talking. So now we’re getting somewhere.

Yes, they sell peppermint candies that are laced with CBD. Pretty great, right? Imagine having a whole bowl full of the things out on the kitchen counter, ready to go for when you just need a little lift along with that unmistakable wintery flavor? Nice.

CBD Bath Bomb

Yes. Yes, you read that right.

Come with us once again into another mental image. You’re looking to relax and enjoy yourself — maybe have some nice holiday music playing on your phone and the ambiance of candles and a nice hot bath. But you know what would really complete the package? If there was CBD in the water.

Sparkling Water with CBD

This might not be the most appealing option for those who think sparkling water is some kind of weird, awkward fence-straddling on the part of people who can’t quite give up soda — but it’s there! If, however, you can’t get enough of the stuff, then this is a perfect opportunity! Sparkling water with CBD will bring a smile to your face as bubbles tickle your nose, while the hemp-derived CBD balances your mood and relaxes your senses.

Peppermint-Flavored CBD Oil

Maybe you’d prefer taking your CBD the old-fashioned way? Well, no need to fret there, champ, because the old-fashioned way can also taste and feel like a Merry Christmas!

Plus, this is not just the usual hold-under-the-tongue type of oil, either. You can also find CBD juice drops. You know, those little tubes of flavor people sometimes use to flavor up their water a bit. So you can get your CBD juice drops and add some pepperminty CBD goodness to a drink of your choice! Warm or cold, the possibilities are endless.

CBD Salve

Has putting up the tree, the lights, and moving all those presents around got your joints and muscles feeling the strain? Well, then what you need is some CBD salve. The premium salves come with all-natural ingredients like beeswax, essential oils, and menthol to go to work right on your problem areas. But, of course, CBD salve also makes a great gift if you’ve got someone on your list who suffers from consistent strain and discomfort due to exercise or age.

CBD Edible Gummies

There is nothing like the fun of a tasty gummy candy, especially during the holidays. And what if those fun treats were also infused with CBD? Well, you can stop wishing because they are here!

If you do a little shopping, you will find that your premium quality retailers have an unbelievable selection of CBD gummies in all different strengths and all kinds of shapes in flavors. You’ll find CBD gummy bears, watermelon wedges, peach rings, and even worms. That’s right, CBD-infused gummy worms! Talk about your stocking stuffers!

You can even find some CBD gummies that include other ingredients like melatonin for a good night’s sleep or curcumin to aid in joint support. And if you are a vegan, no problem. Many of these outlets have all-natural vegan options just for you!

So there you have it—lots of great ways to slip all the goodness of CBD into your holiday festivities. Now enjoy yourself!

You’ve got the touch and the power, you’re the best around, no one’s yet successfully brought you down, you’ve got the eye of the tiger, and you’re trying desperately to think of other 80’s jams to reference. But is it enough? Is it ever enough?

Yes, because overworking yourself isn’t healthy and is, in fact, counterproductive. But even so, it could be better. Sure, you’ve got two tickets to the gun show. But having the right supplements will maximize your ability to get and keep those guns. The point is, you should use dietary supplements to boost your workout routines and maximize their effects! So with that in mind, here are the top 14 workout supplements we found for 2021.

14: Yohimbine

Are you feeling like your blood isn’t pumping hard enough? Get yourself some yohimbine. It increases circulation in your body, gives you more energy, and can temporarily halt the production of fat. A pretty good start if we say so.

13: Creatine

If it’s all about the muscles for you, then you’re going to want some Creatine in your system. It’s particularly useful for when you’re doing high-intensity strength training, giving you that extra little push needed to get just a few more reps in.

12: Beta-Alanine

Do you struggle with fatigue when you’re working out? More importantly, do you not want to struggle with fatigue when you’re working out, at least until you’ve got it all done for the day? Then look for supplements with beta-alanine in it. It’s an amino acid that, if you’re regularly working out, not only reduces exhaustion but increases performance. In addition, it can potentially increase muscle mass, but science is still being decided on that one.

11: HMB

We have a quick disclaimer about this one: It seems like this supplement is best suited for people who are just starting their exercise routines, as in just starting to work out in any long-term way at all. In people who are already in the shoes, the effect is somewhat lessened. But if you fall into that first category, there’s good news. HMB is a molecule that helps promote the positive effects of protein (more on that good stuff later) and reduces muscle deterioration over time.

10: Glutamine

Another disclaimer: This is most effective in the elderly, not so much for people in their 20’s to 50’s. Don’t let that prefix scare you. Glutamine is a protein that can help boost muscle mass and stamina.

9: L-Carnitine

This one is, as they say, an overachiever. L-Carnitine does many things, but the biggest thing — its specialty — is transporting fatty acids and converting them into energy. But as mentioned, that’s not all it does. Some sources say it can improve other areas of body function such as brain processing power, blood pressure reduction, and more.

8: Magnesium

Ah, perhaps you’ve heard of this one before? Maybe you’re somewhat confused by its addition to this list, as Magnesium is not exactly known for making people more energetic. But that’s thinking in the short game. The whole point of a holistic workout regimen is balance and having fuel to burn. So what better fuel is there than a good night’s sleep?

7: BCAAs

BCAAs are Branch-Chained Amino Acids. They’re a one-stop shop for everything muscle: stamina, recovery, growth, the whole thing.

6: Caffeine

Now hold your horses, wait just a minute. Just hear us out before you jump to conclusions. We aren’t saying that you should guzzle a gallon of coffee grounds before doing your situps, and we aren’t saying this should be a big part of your workout diet. But, you know, a little kick might help start the blood pumping right.

5: Teacrine

You know a healthy mind is a healthy body, and vice versa. So why not put some good moods and good vibes into the mix? Teacrine not only boosts your energy but it’s been known to make you feel pretty good, too!

4: Stimulant-Free Protein Powder

Let’s say number 6 just really does not do it for you. Caffeine does not sit well with you, and you don’t like the jitters, none of it. Well, good news. You can have that bump in protein and power without the jitters!

3: Plant-Based Protein Powder

A large selection of protein powders is always a good thing. This one is vegan but no less effective. It has what other protein powders have, just without whey or other animal proteins.

2: Whey Protein Powder

If your stomach can handle a little bit of dairy, then whey protein powder is one of the top choices. It is your standard choice for a powder to help you gain muscle mass.

1: Vitamin D

Okay, we’re not exactly ending this list on a bang, but let’s be real. If we don’t have our fundamentals covered, nothing else is as effective if we don’t have that firm foundation to stand on and build off. Vitamin D supports a plethora of other vitamins and proteins in helping them to be their most effective. Thankfully, most powders (and most nutritious things in general) have plenty of the stuff.

Post workout routines are also an important part of any physical fitness regimen. This could be a s simple as plenty of extra water after a sweat, stretching or other supplements such as CBD gels and rollers to ease the aches of a demanding workout. In any case, it’s important to take care of your body before, during and after your exercise routine.

Now enjoy your workout routine.

It’s getting colder outside, which means it’s getting colder inside, too. Even if you happen to enjoy the colder weather, chances are at some point you’ll finally decide that the sweatshirt is a little too bulky and the socks are getting too damp, and it’s time to get the furnace going.

Guess What? Air Conditioners Don’t Heat Your House. Technically, They Don’t Cool It, Either. Technically.

If you’ve thought about air conditioning units as “essentially refrigerators, but they’ve got tubes in the walls that push the coldness into different rooms of the house,” then you’ve been hoodwinked and bamboozled. It turns out that air conditioners don’t create cold. Instead, they take away heat.

What does that mean, exactly? Heat rises, and in an enclosed space, that means heat gathers around the ceiling, then extends down the more heat there is. But in an air-conditioned room, there’ll be a grate attached to the ceiling, and heat flows up into that. Inside that vent is a cold coil that sucks the heat out of the air, pushes that heat into the A/C unit outside the house, and then that unit vents that heat into the open air.

Kind of cool, right? Here’s the thing, though: With air conditioners, this only works one way. The heat from inside the house goes outside, but not the other way around. So the air conditioner can only make a place colder. This is why, for homes with an A/C unit, usually you’ll also find a furnace, some other external source of heating like a radiator, or even consumer-grade heat fans.

This might confuse you if you aren’t the one who installed such a thing into your house or otherwise aren’t familiar with any of this. You’re confused because you’re pretty sure your A/C unit can also heat your house. You’ve seen it happen before.

You’ve been hoodwinked once again: You don’t have an A/C unit. Instead, you have a heat pump.

The All-In-One Package

What if an A/C unit could just switch where the heat went? What if it could take the heat from outside and pump it into the house? That’s what a heat pump is!

This sounds like a pretty good deal, right? That’s because it is. Granted, the upfront cost of installing a heat pump versus an A/C unit might be a bit of a barrier for the more frugal-minded, but the cost balances out in the long run.

Both heat pumps and A/C units have relatively the same rating on the SEER (Seasonal Energy Efficiency Ratio) scale, which means they expend about as much energy as each other. Obviously, this point goes to heat pumps, as the multi-purpose nature of its design has little to no impact on your energy bill. So here, you get more for less.

Now, one could make the argument that, technically, the A/C would use less energy because, during the winter months, it won’t be in use. But consider this: How much energy do the other heating appliances use? And if it’s not a furnace, how many of those appliances are you running at any one time? More often than not, heat pumps are the safer bet if we’re talking about energy consumption.

Another obvious benefit is coverage. Since it’s the same system keeping everything cool during summer days, it does essentially the same thing for heat, in the same places, and with the same efficiency. If you know what A/C feels like, then you know what you’re getting with heat from a heat pump, making the decision that much easier.

In conclusion, you should probably get a heat pump. If you already have one (or just discovered that’s what you have,) congratulations! Take some time to cherish it, it’s doing a lot of work for you.

Halloween Cupcakes

So it’s getting close to Halloween, and you’re just starting to imagine all of the candy you’ll be collecting. Then it dawns on you that you’re not the one going out trick or treating: You’re the candy giver!

But there’s a problem. See, you’re not exactly the candy-giving type, are you? No, you’re the kind of person who would much rather these kids get a nutritional snack rather than something that’ll rot their teeth out. You’d rather give them strong bones and a functional stomach than anything kids would actually appreciate. We can respect that.

The good news is you don’t have to risk the ire of those costumed maniacs. Healthy snacks can taste good! And here are the top 11 safe and healthy snacks you can dish out that will leave your conscience and their teeth intact.

1: Popcorn Balls

These are simple and easy balls of popcorn. You can get bags of premade popcorn balls from most stores. However, if you’re the DIY type, here’s how to make them:

First, pop up 5 quarts of popcorn. Then, combine ¾ cup light corn syrup, ¼ cup margarine, two teaspoons cold water, and two ⅝ cups confectioners’ sugar in a large pot and heat until melted. Remove from heat and add the popcorn. Before the mixture completely cools, coat your hands with vegetable oil to help prevent sticking and roll the popcorn into balls.

2: Trail Mix

There are a number of different trail mixes that you can buy in bulk, or you can make your own. While most trail mixes use nuts, you may want to be careful as some kids are highly allergic to nuts.

3: Raisins

Some kids love them, some not so much, so it’s going to be a hard sell. But if you buy those little boxes of raisins, they kind of look like candy – or are at least transported like it. So double down on the candy likeness by adding a quarter cup of chocolate chips to a cup of raisins then portioning them out in appropriate serving sizes. That way, the kids get a taste of chocolate while still enjoying the nutrients.

4: Sweet Potato Fries

Now, this one’s fun because the kids will not know what this is, and you will not tell them. It’s a surprise! This idea is more suited for having kids over at a Halloween party than giving them out as treats.

Take some sweet potatoes, cut them up into wedge-like shapes, then toss them into a bowl along with salt, olive oil, and whatever spices you deem necessary. Place the tossed fries on a strong baking sheet that you’ve left in an oven set at 450 degrees, then put the baking sheet back into the oven for ten minutes. Flip the fries over, wait another ten minutes. Then, open the oven and retrieve your fries!

5: Baby Carrots

You don’t even have to do anything special with these. Carrots are a sweet snack great for most kids. However, they may not seem like a sweet treat — if you really want to brighten their day, why not try this carrot milkshake!

6: Caramel Apples

Regular old apples aren’t going to make the kids like you. They’re a staple in the “I can’t believe they gave me this” trick-or-treating lexicon. You have to dip these things in caramel if you’re going to hand them out to Darth Vader and Mabel Pines.

7: Yogurt Tubes

Now, this is something that is a treat. Gogurt was all the rage for a while, and on the whole, yogurt is one of the tastier snacks on the healthy spectrum. So your grocery should have a selection of yogurt either in fun tubes or convenient snack-sized tubs.

8: Granola Bars

By far the easiest and the most immediately appealing option. Nothing special with no work involved. You just purchase some bars from your local grocery store and hand them out. Solid choice.

9: Pretzels

Alright, so it’s not the healthiest option, but it’s also not candy. There are also whole wheat options for pretzels, and often you can find them in snack size packets, which is fun!

10: Smoothie Pouches

These are different from yogurt tubes because they are larger and filled with smoothies instead of yogurt. They’re also more freely available, and most stores have them in six-packs. In addition, a “smoothie” is often an easier sell to the little ones than “yogurt.”

11: Blueberries

They kind of look like candy, and some candy has blueberry flavor, so this is a good logical step, right? However, blueberries can be a bit squishy if mishandled. So you will probably have to invest in some small, cheap plastic containers if you are going to go this route.


The temperature is dropping, the air is fresh (well, most of it), and you’ve been in the house for a really, really long time (for a good reason, but still). So it seems to you that it’s time for some jogging!

Do you need a run-down of all the ways jogging is good for you? No, you don’t because you’re already decided to go jogging. You’ve got your shoes on and earbuds in, and you are ready. But hold your horses there! You can’t just go for a good exercise run right out the gate! I mean, you could. But if you’re just getting started on this whole “exercise” thing, starting with a mile run isn’t good for you in the long run (the pun wasn’t intended, but let’s just pretend it was because it was a good one).

So, how should you start? And just as importantly, how should you end?



Squats are perhaps one of the easier exercises to jump right into, and they’re important for stretching the thigh muscles and making sure your knees don’t give out. They are performed by attempting to sit in an imaginary chair, lowering yourself until the point where the seat would be (where the thighs are horizontal with the ground), realizing it isn’t there, and standing back up.

Keep doing this until your legs are good and warmed up, but stop before you want a real, physical chair. You still need to be able to jog after the warm-up.


Side lunges not only train those leg muscles, glutes, and whatnot, but they also focus your balance. You might see yourself as a champion of balance, as you’ve walked most of your life and have only fallen over a few times. But keeping your weight distributed evenly serves as a well-rounded exercise well.

Start by standing with your feet hip-width apart. Do a side-lunge by taking a wide step to one side and by leaning to that side while pushing your hips back. Bend that side’s knee until it gets to a 45-degree angle, hold it there for 3 to 5 seconds, then stand back up. Do the other side, and stand back up. We would say give it ten good reps on each side for a good warmup.

Leg Lifts

Make sure you remember to kickstart your cardio and run your leg muscles hot by doing some leg lifts! Imagine you’re jogging in slow motion. Take turns lifting each leg as high as you can while bending the knee and hold it a second or two before you bring it back down, taking deep breaths as you do. You don’t have to do it for long, maybe a minute or two.

So you’ve done your warmups, and you’ve run off into the wild green yonder with some upbeat tunes blasting in your head. Now you’re back home, and you’re dripping with sweat. How are you supposed to get anything done when you’re still in sweat mode? You cool off!



As a cool down to all that jogging movement, you need to keep the movement going before you can finally stop moving. So, on the final stretch home, it might be a good idea to slow it down to a walk and simply enjoy the atmosphere. You might want to shake out your arms to do some neck stretches as you do.


At this point, after a good jog, your muscles are tense because they’ve been doing a lot for you. Time to give them a massage, which is what stretching is to the thighs, in a sense. There are a few stretches you can do, but we’re going to focus on the quad stretch.

To do a quad stretch, lean against the wall on one side. From there, use the hand on your other side, and grab your ankle, bringing your foot up and behind you until your heel touches your backside. Hold that pose for 30 to 40 seconds, then do the other side. We also suggest doing this while you do some slow breathing, breathing in for four seconds and then exhaling for seven seconds.

Drink Lots of Water

Think of how much water you’re planning to drink, then drink more than that. Hydration is vital, literally. During warmups, at intervals while jogging, and during cooldowns, drink a lot of water because your body has been sweating and working hard. By sufficiently hydrating, you can help to prevent cramps and other issues that sometimes plague joggers.

Now go out and enjoy this beautiful weather with an energizing and revitalizing jog!

The school year fast approaches, and so too does the deadline for getting those school supplies for your school-going children. So here are a few of those much-needed supplies, in case this past year has made you or your child forget what normal school is supposed to look like.

1: Masks

There is still much debate and political wrangling over the requirement for masks in school this fall. Most common masks will protect those around the wearer, but not the wearer. If you are looking for a mask that is at least 95% effective in protecting your child, look for one rated KN95 and above. Be sure to do some shopping around, though. There tends to be a large variance in price on these.

2: Backpack

There will be many books, which need to be carried around easily and quickly. So there’s not a whole lot better answer than a good, sturdy backpack. If your kid complains about the straps digging into their shoulders, there are other backpacks out there with extra padding in the straps that should solve the problem. If they complain that the backpack is too heavy, there are backpacks available that come with a handle and rollers.

3: Notebooks

Typically, you’ll want to get ones that are ring-bound, with lined pages that are easy to tear away from the notebook. Notebooks like that are a little more multi-purpose and easier to use in more situations. Then, of course, there are the classic black-white glue-bound notebooks (they do come in different colors, by the way). The important thing here is that it serves as a notebook: a place for writing and storing written notes. As opposed to the bag of loose paper your child will bring home at the end of the year.

4: Pencils

But you can’t write anything in a notebook if you’ve got nothing to write with, right? The reminder to get No. 2 pencils almost goes without saying these days, as it’s so ingrained into everyone’s subconscious. However, it’s worth mentioning anyway: the lockdown made us forget about many basic things.

5: Student Planner

Speaking of forgetting basic things, you know what would cut down on the stress of remembering all the homework assignments that need doing and when they need to be done? Writing them down in a little calendar, with a little handy task list, of course. Not only does it help your child stay on top of things, but it’s also convenient for you if you need to check in on their progress and help them organize themselves. Good training for later in life!

6: Water Bottle

No, not the plastic ones that come in bundles. We’re talking about the reusable ones – the big ones you can keep refilling when necessary. Especially as the weather remains hot around this time of year, making sure that your kid can stay hydrated for long periods is important. Even with schools being mostly air-conditioned, hydration is important for brain function and especially during physical activity.

7: Lunch Box

Hardcover lunch boxes can get filthy if you don’t clean them or get new ones. Trust me. And you do not want your kids to go out with grimy lunch boxes for a fun and colorful variety of reasons. So, why not purchase a new lunch box? It’s also important for the simple fact that it’s getting hotter, and keeping the food cool will be a bonus. Besides, your child’s taste in design has probably changed since last year.


Now, those are the essentials that you’ll need to ensure that the school-going members of the family aren’t going ill-equipped. However, that doesn’t mean they have to go with just the bare necessities.

For example, if your child has certain learning or attention-related disabilities, there are a few things you can get for them that will help enable their concentration. Of course, we all have learned about fidget toys by now – spinners and cubes and the like – but there’s also squeeze balls, silly putty, gum, or if the school is particularly progressive, they can wear headphones and listen to music set at low volume. These items are tremendous tools in helping those with ADHD to concentrate.

One final note: Yes, the pandemic is still going. And while we put masks at the top of this list, it bears repeating. Make sure that your child is as safe as they can be. An additional idea to the masks is to arm your child with small bottles of hand sanitizer and remind them to wash or sanitize their hands frequently.

What is better than jumping into the water on a hot, sunny day? Going to the swimming pool with friends and family is a great way to spend quality time and let the kids exercise and play. The health and wellness of our loved ones will be improved all while having fun.

Here are some interesting benefits to spending time at the pool:

It’s great for your mental health.

Swimming allows you to detach from the modern technology-driven lifestyles we have. In addition, it releases feel-good hormones, which reduce stress and anxiety, and this means you would feel more relaxed.

It’s great for your body.

In addition to your mind, your body will be grateful for the time you spent in the water. It is a low-impact exercise that means your joints are not under so much strain as exercising outside of the pool. It’s a great aerobic exercise and will build strength and tone your muscles. Swimming also serves as an aide to recover after injury, and it’s a great exercise to maintain or boost your fitness levels.

You will sleep more soundly.

What a wonderful feeling it is when you drift off to sleep after a fun-filled day in the sun. Swimming helps your mind to shut off and increases both your quality and duration of sleep.

It increases your IQ

A recent study showed that children who began swimming at an early age were better with certain activities than the normal developmental curve. Additionally, they had an advantage at mastering language and math. It also helped improve motor skills and physical literacy.

Swimming enhances your social skills.

Whether you are in the water or reading a book on the pool deck, be sure to acknowledge the social benefits of a day at the pool. Swimming has amazing benefits in the social vertical like building confidence, enhancing skills needed for teamwork, the interaction between children and adults in and around the pool means better social skills. As a result, the bond between families and friends is stronger, resulting in better emotional security and a sense of belonging.

Learn how to reach goals in the pool.

Swimming and most of the games that go along with it have a very interesting benefit. It teaches individuals and groups how to set and reach goals. This life skill will be one to draw on throughout your entire life. The fact that you can teach your kids this necessary skill in a fun environment just makes it so much better.

Here are some interesting games to play:

Beach Ball Game

Super Simple — This is just a game from one side of the pool to the other, but there are beach balls. Each child receives a beach ball and pushes it to the other side. The first one there wins, or the silliest swim wins. It’s however you want to play the game.

Marco Polo animal noise

This classic is especially popular with young children. It’s like the Marco Polo game that you already like, but with the sound of animals, which makes it very stupid. A swimmer closed his eyes and said the name of an animal, namely “monkey.” Then all other swimmers must respond with the sound of a monkey to show their position. Use different animals in each round.

Table tennis ball game

Playing with ping pong balls in the pool is very interesting. Buy a large bag that is usually available for only a few dollars, and then throw them all in the pool at once. All the children jumped to pick them up. The child with the biggest collection wins.

Noodle Joust

Children love this game because it will never be allowed in the house. Two children sit on their parents’ shoulders or older children and compete with each other in the pool. The goal is to use the pool noodles to knock the other person off their parent’s shoulders.

Coin Dive

This game is like the ping pong ball game, but with coins. They will sink to the bottom of the pool instead of floating on the water. Just put a lot of change in the swimming pool and let your kids fetch it. The one who collects the most money wins.

Do not forget basic pool safety:

  • Wear sunscreen. It is important to take care of your skin.
  • Do not swim alone or without adult supervision. Accidents happen, and it’s just safer to know someone is there to keep an eye on you.

Always make sure there are floating devices nearby. Even strong swimmers can get into a difficult situation. Floating devices will help if someone is having trouble keeping their head above water.