Many people set the goal of getting in shape. Many people also abandon that goal. There are numerous reasons this is the case. Often, however, people simply assume they need the right equipment to work out effectively.

This is an understandable assumption. That said, it’s not rooted in fact. It’s entirely possible to burn calories without special equipment, a gym membership, or even a lot of space. The following points illustrate just a few ways you can get in your daily cardio from the comfort of your own home.

Jog in Place

You may feel a little awkward jogging in place, but you shouldn’t. This simple exercise can actually burn a lot more calories than you might realize, especially if you’re wearing comfortable shoes. Although many factors contribute to how many calories someone burns while performing a given exercise, in general, a 125-pound person consistently jogging in place for 10 minutes could burn as many as 60 calories. That’s a pretty decent workout that requires virtually no space.

Perform High Knees

As your fitness improves, your goal is to identify reasonably intense exercises you can perform in a small area. High knees is a good example to consider. As the name implies, this exercise involves standing with your feet hip-width apart and raising one knee as close to your chest as possible while pumping the opposite arm and maintaining your balance. Alternate between each leg, and try to stay as light on your feet as possible. This is key to ensuring the workout is intense enough to help you burn calories.

Use Your Stairs

It’s important to keep in mind that certain items and features in your home can actually serve as fitness equipment if you’re creative. Consider your staircase. If it’s relatively long and wide, sprinting up it as fast as you can (while staying safe) is a simple way to get in a fairly intense workout. Every time you reach the top of the stairs, return to the bottom and sprint up them again, until you are too tired to do so. A 150-pound man consistently running up the stairs for an hour could potentially burn up to 950 calories!

Try Squats

Squats are another simple but effective exercise you can perform without access to much space. All you have to do is stand with your feet shoulder-width apart and your arms extended in front of you. Squat down and hinge your hips back until your legs form a perfect 90-degree angle behind the knee. Return to the standing position and repeat until you are tired. For added intensity, jump up from your squats.

These few examples clearly indicate how easy it is to practice cardio without special equipment. Even if you have a small apartment, working out everyday is still an option. There goes your last excuse for not getting in shape!

Thank you to DJ Crino for contributing this month’s blog content on Newton Peach Marketing.

June is National Fresh Fruits and Vegetables Month, and for those that spend a lot of time in the great outdoors with personal farms or gardens, or who have a highly flexible schedule allowing them to eat healthy and do continual shopping and meal prep, it's easy to celebrate this "holiday.” However, for business owners with busy schedules and a mile-long to-do list, making healthy eating a priority isn't easy. Too often, we are forced to turn to convenience foods (or run through the drive-thru) to give us energy throughout the day between meetings, business errands, and trying to maintain life outside of work, but unfortunately, this will negatively affect your energy levels over time, and is terrible for your blood pressure, cholesterol, sodium levels, and more. So, what can you do to get those daily doses of fruits and veggies in, while keeping up with your busy lifestyle?

Plan ahead. By looking ahead and your week and having a plan for your meals, you're more likely to incorporate healthy options than "eating on the fly" and picking up food last minute...or cleaning out your fridge by dining on leftover Chinese takeout. There are lots of ways to incorporate healthy eating into your weekly routine by having a meal plan. For example, there are lots of ideas online about prepping various salads for the week, and then you simply throw the jar into your lunch bag along with the dressing, grab a bottled water, and you're set to go! This can even be mixed up and eaten while out and about between client consultations and picking up kids from soccer camp! Another idea is to plan out healthy dinners during the week, and cook enough for leftovers for your lunch the next day. Not only does this help your whole family practice healthier eating, but by having your lunch packed and ready to go the night prior, you'll save time in the mornings without sacrificing health.
Make sure your meals (and snacks) pack a punch. Need a breakfast on the go? Instead of reaching for a bagel or a granola bar, why not plan for 10 extra minutes of prep and whip up a smoothie? Smoothies are a wonderful way to get in several servings of fresh fruits (and veggies if you add spinach, carrots, or other mildly flavored options in!) without having to take time to sit down and eat a large breakfast. You can whiz up a smoothie in the blender, throw it in a transportable cup with a straw, and you have a healthy breakfast to sustain you throughout your morning commute. Keep the same thing in mind for lunches and snacks throughout the day. Reach for fresh options like carrot sticks instead of potato chips alongside your sandwich, or an apple instead of a cookie when the afternoon slump rolls around.
Shop local! Yes, we know fresh produce, especially if it's organic, can be a bit pricey in the grocery store when compared to convenience options. That's why we encourage you to shop local. Right here in our own county, Lakeland, Winter Haven, Lake Wales, and surrounding communities have weekly, or bi-weekly, farmers markets and street fairs during the summer where local gardeners put out their produce for purchase. You know you are getting fresh, top-quality fruits and vegetables, and you're supporting a neighbor and fellow business owner. It's a win-win. Plus, by buying fruits and veggies that are in season, you know they'll taste better, and likely have a higher nutrient content.
By maintaining healthy eating habits this summer, your body will thrive and you'll see your energy increase and your strength improve. In the same way, Newton Peach Marketing is ready to help you maintain healthy business strategies to increase your client base and grow your brand! Through a customized blend of social media engagement and content creation, blogging, local advertisement, and more, we target a specific audience for your company, to keep you growing and expanding within the community and beyond.

Happy June! Stay healthy and happy!