FITAID once again got to catch up with CrossFit analyst and Morning Chalk Up host, Tommy Marquez, to get his thoughts as we head into this year’s CrossFit Games. After last year’s unexpected return to the infamous Ranch in Aromas, we find ourselves back in Madison, Wisconsin at the Alliant Coliseum.

Now, as pandemic restrictions begin to ease and fans can again cheer their favorite competitors on to victory from the sidelines in person, we sat down with Tommy who had these insights for us:

FITAID: Obviously, Mat Fraser is the Fittest Man In History. However, he was a dominant force on the field. Now that he's retired from the Games, who are the men to keep an eye on for the podium this year? Do you think any of those athletes have what it takes to be the next Froning and Fraser?

Marquez: Sheesh, where do I start? Pat Vellner, Brent Fikowski, Noah Ohlsen, Justin Medeiros, Scott Panchik, Bjorgvin Karl Gudmundsson, and Cole Sager I would say are the favorites but there are another 5-6 that if they catch a tailwind could do it too. Jayson Hopper could be the rookie breakout to do it, but Mayer, Koski, Chandler, Adler, and Cournoyer should be in the mix too which is insane.

FITAID: While we're talking about Fittest In History, Tia-Clair Toomey still remains the dominant female athlete in CrossFit. Who do you think poses the greatest threat to her 5th consecutive title?

Marquez: Lady luck, because quite frankly any one who remotely poses a chance at dethroning her would need the full support of Lady Luck on their side because there isn't a woman with a heartbeat on our planet that is fitter than Tia.

FITAID: Last year Justin Medeiros and Haley Adams proved themselves to be potent competitors. Who are the rookies and the dark horses to keep an eye on this year?

Marquez: Jayson Hopper and Lazar Dukic for the men, I think Colten Mertens might win an event as well. For the women it's gotta be the two teenagers - Mal O'brien and Emma Cary. What they're doing is unprecedented at this point.

FITAID: I'd like to pivot to talking about CrossFit as an organization. Eric Roza has been in charge as CEO of CrossFit for a year now. A lot of his focus has been on creating a more inclusive culture in the sport. For example, the Virtual Games aspect and the Foundations option in the Open. How do you think the expanded accessibility has impacted the types of athletes that will show up at the Games in the years to come?

Marquez: Don't forget the inclusion of the Adaptive Divisions at the Games as well. The focus on inclusivity of the sport has also come hand in hand with the emphasis around inclusivity in the affiliate ranks as well. Representation matters. The CrossFit community is not monolithic, but rather a beautiful mosaic, and the more we can highlight that and make sure people have a home in the sport at some level, the more the broader CrossFit message will have a chance to resonate with the people who need it most because more lives will be touched. So much of CrossFit's message gets passed along via second hand or third hand association. "I heard about that somewhere," or "my friend told me about it," is a common occurrence for people's initial exposure. So when they decide to look into it further, seeing someone that looks like you, talks like you, lives like you in some way, it increases the likelihood that the impression will stick for the better.

This year in Madison, expect to see a showcase of a wide variety of athletes that together embody the spirit of CrossFit more than ever before, as a true cross-section of our community is finally represented in a more comprehensive way. The combination of new divisions and fresh faces along with new events from the diabolical mind of Dave Castro will make this a truly pivotal moment in CrossFit history. There’s no telling what’s in store as we go into the weekend, but no matter what, one thing is certain: it’s going to be spectacular. 

Exercise Together!

Daily movement can be a vital part of our daily routine. For some, it’s about remaining grounded and focused through following a program and spending time with yourself. For others, it can be about reaching fitness goals and maintaining a healthy lifestyle.
Being a mom can sometimes feel like you have to put your own desires on the shelf for the day as you tend to your littles. However, we can get back to our favorite sports while also spending time with our family! Not only should we claim that time again but it’s also giving us an opportunity to show our kids how important it is to continue to invest time in yourself not only as a mother but also as a person. Check out these tips below to help get in some family movement!

1.) Toddler Yoga Stretches/Salutations

This one could be especially fun for toddlers and younger kids. Not only do you get in some good movement and stretches but your little can start to become more in tune with their own body and how it moves. Starting yoga at a young age can also help kids learn how to deal with stress and could help to improve creativity. They can start by mimicking your movements and eventually you can also incorporate partner positions in your yoga session to make them feel that they’re an integral part of the routine. There are plenty of YouTube videos that cover yoga for younger children and can help to get your toddler in the mindset prior to starting your practice together. Give this one a go the next time you roll out your yoga mat!

2.) Hiking With Teens

The next time you lace up your boots to go on a nice long hike, take your teen along for the ride! They may protest at first but once you get out into nature, you can’t help but to be more present. Starting off with a shorter hike may help them to feel more confident as they’ll know that they can handle the hike. Slowly start to amp up the mileage the more you go out. Parenting a teen may mean dealing with lots and lots of emotions, stress and unknown territory. Time together on the trail can lead to plenty of opportunities for organic and enlightening conversations. Hiking can help mitigate stress for you and your teen as well as assisting in sleep which has benefits for you both. Not only do you get in your daily movement but you also get some quality time with your teen.

3.) Running with Young Kids

If you’re a running fanatic, this can be your time to really unplug and spend time with yourself. While your kids might not be able to keep up with your 10k time, taking them out for a one mile run or even training with them to hit up a local 5k can mean lots of time together while also getting in your mileage goals. This will give them a chance to spend time with you as well as hone a skill they might begin to love! Getting kids involved in a hobby that means a lot to you can show them what it
means to stay consistent to reach their goals. Having your kids be part of your fitness journey can be so rewarding because not only do they get to learn how to move their body and find a sport or hobby that they grow to love but they also get to watch you prioritize yourself. Investing time in yourself and your sport, whether it’s CrossFit, yoga, marathon running or just picking up some weights here and there, show yourself and others that investing in yourself is an important and necessary endeavor. Just because we’re moms doesn’t mean we have to give up every moment of our time to others.
Giving back to yourself not only makes us feel good but it also helps us to be our best selves. So the next time you want to get in some movement but your littles are running circles around you, grab them up and try to incorporate them into your practice. If not to just wear them out before nap time! Invest some time in yourself today, momma.

Cover photo courtesy of @holliemooandmummytoo

Other photo courtesy of  @randilynngreene

 

About the Author:
Georgia native Tiffany Ammerman is the thru-hiker and CrossFitter behind the travel blog The Goodish Traveler. She spends the majority of her time traveling, eating sushi and searching for hiking trails. When she's not blogging, Ammerman can be found training at CrossFit LaGrange and teaching art to kids.

You can follow her adventures on Instagram:@the_goodish_traveleror her website:TheGoodishTraveler.com

 
The winter holidays are over, daylight is in short supply and some of our littles are still doing virtual school and that combination, mommas, might find you flagging. This is the perfect time to begin looking inward and providing ourselves with the self-care we so desperately need during this time of year.

 

Self-care looks different for everyone. Some love to binge shows on Netflix and have a little online retail therapy. While others prefer to make art or go for a run. While there is definitely nothing wrong with buying a tie-dye sweatshirt off Etsy, it’s always nice to try out different restorative methods. So, whether you’re a self-care guru or just beginning your journey, check out these regenerative & intentional practices below that’ll have you back to your best reenergized self.

 

1.) Practice Self-Compassion:

This one I think we can all benefit from, momma or not. One of the easiest ways to turn your perspective toward self-compassion is to replace yourself with a loved one or a small child during your inner dialogue. Would you tell your child to work harder instead of going to bed when their body is telling them they are tired? Openly criticize your parents for not providing dinners made from scratch each night? Would you criticize your best friend’s body in that swimsuit? In order to stop self-criticism and to turn our empathy inward, soften your tone while you’re speaking to yourself. It’s time to be more gentle and allow more compassion with ourselves.

2.) Acknowledging Our Bodies:

We all know that eating healthy and drinking water is great for our bodies but sometimes all our body is craving is some acknowledgement from us. Rarely we tune into ourselves and ask what we need since we are usually tending to the needs of others. Sometimes it wants us to stretch, grab a quick walk through the park, sit in the sun and get some vitamin D or even just have a good, long chat with a friend. Don’t forget to tune in and do a full body scan from time to time. You’ll be surprised how your body holds onto stress and how it can manifest itself in your life. We might be tensing our shoulders and not even realize it. While the littles are napping, get in a quick savasana (corpse pose) and do a head to toe body scan and remind yourself that it’s
okay to have needs and to address them.

3.) Ask For Help:

It may sound simple enough, but frequently as moms we feel that we need to be the ultimate caregivers and often neglect to accept help or even ask for it when we’re spread too thin. Not only should we normalize asking for help but we should prioritize it! It’s completely okay to reach out to your partner, friends, family member, support circle, etc if you need a helping hand. Not only do we benefit from receiving help but so do the people we most care about as they receive our most grounded and restored versions of ourselves once we’ve had time to regroup.

I hope you have the time and intention to journey inward during this time in your
life and see what you find. Oftentimes, all we need to do is to answer the signals our body has been sending us in order to find personal growth, peace and grounding. Don’t forget that it is completely acceptable to reach out and ask your support circle for advice, help or even for a Zoom date. So, whether it’s a good ole’ Netflix binge or getting in some restorative yoga, don’t forget to carve out some moments for yourself this year, momma.

 

All photos courtesy of @magpie_wild

 

About the Author:
Georgia native Tiffany Ammerman is the thru-hiker and CrossFitter behind the travel blog The Goodish Traveler. She spends the majority of her time traveling, eating sushi and searching for hiking trails. When she's not blogging, Ammerman can be found training at CrossFit LaGrange and teaching art to kids.

You can follow her adventures on Instagram: @the_goodish_traveler or her website: TheGoodishTraveler.com

 

Written by travel blogger Tiffany Ammerman 

From local 5ks to hikes in far-off, exotic destinations, many of our planned fitness challenges have been added to the list of canceled activities this year. Initially, it might be disheartening to have to remove these events from your calendar, but don’t lose hope. Many competitions and challenges are simply moving to a virtual platform so attendees don’t have to experience fitness FOMO. 

Check out these five fun, fitness-related challenges for the summer and get your fitness fix! 

 

C O N C L U S I O N

Whether you’re supporting a fundraiser or attempting to push your own physical boundaries, these virtual fitness challenges will have you motivated and staying fit during a time of many competition cancellations. These challenges are perfect for both beginners who are just getting started on their fitness journey as well as professional athletes who are looking for another sport to add to their repertoire. Join the league of other virtual athletes and start working towards your goal today! 

Cover photo courtesy of @the_goodish_traveler
Additional images courtesy of @pandapaddle and @aravaiparunning

 

About the Author:
Georgia native Tiffany Ammerman is the thru-hiker and CrossFitter behind the travel blog The Goodish Traveler. She spends the majority of her time traveling, eating sushi and searching for hiking trails. When she's not blogging, Ammerman can be found training at CrossFit LaGrange and teaching art to kids.

You can follow her adventures on Instagram: @the_goodish_traveler or her website: TheGoodishTraveler.com

 

> > > Stay well.

 

Written by travel blogger Tiffany Ammerman 

Athletes around the world have become all-too familiar with the struggles of trying to maintain a healthy lifestyle and exercise regimen while gyms have been temporarily closed worldwide during the COVID-19 pandemic. Sharing our quarantine experiences and struggles with our fitness friends has become a major way for us to connect and stay motivated in a time of social distancing.

But what has quarantine been like for professional athletes?

We interviewed four FITAID athletes—Kelsey Kiel, Jacob Heppner, Neal Maddox and Jackie Perez—to get their take on how they’ve been not only staying fit but also what key learnings they may be taking away from their time in quarantine so far. Here's what they had to say!

QUESTION 1

FITAID: Isolation coupled with a massive change in our normal day-to-day life can be tough for everyone. What obstacles have you experienced and overcome during quarantine?

Kelsey Kiel: I think one of the biggest things people (including myself) weren't used to when we started this whole quarantine is the "being alone with yourself" thing. I always thought I was independent (I still think that), but being separated from normal life and interactions, you really have to be okay with sitting with yourself (all the thoughts and feelings that come with that). It was a tough thing for me at first, but I've really embraced FEELING and THINKING and BEING. Which is a bit abstract, but I think it's helped me grow. 

Jackie Perez: Quarantine has forced me to really take a look at what I rely on for happiness. Total isolation has shown me that I rely on others and events to make me happy or motivate me. I have overcome this by trying to focus on the things that bring joy to me. The things that if they were taken away, they wouldn't take my joy. I've started doing things I would never stop and take the time to do like read and go on walks or journal. Things that don't require much but truly make me happy. 

QUESTION 2

FITAID: As many of our local CrossFit boxes have been closed, what are some ways that you've been keeping fit during quarantine? What is the most unique thing you've done so far for fitness?

Jackie Perez: I created a Running Club because I found myself very unmotivated to workout. It was a huge success and had over 500 people sign up. I thrive on community so I created one where we all pushed each other and kept each other accountable. Nothing replaces the community vibe of being at the gym, but we must adapt to the current situation instead of letting it control us. 

Neal Maddox: I tend to go for bike rides a lot. I put together a home gym so I am able to train still. 

QUESTION 3

FITAID: Staying positive and tuning in to our emotions have been very important lately. How have you been staying present, positive and connected?

Jacob Heppner: For those of you that know me you know I'm already a super positive and connected person! One thing I recently did during the quarantine period was to start Fitness Related Awesome News (FRAN) which shares positive and uplifting news from around the globe in the fitness space! 

Kelsey Kiel: I've been doing a lot of self work and reading and writing. It's also been helpful to have people around me (not necessarily physically, haha) who have been there—FaceTiming, phone calling, and connecting that way. My dog also helps me stay positive because he's so dang cute. 

QUESTION 4

FITAID: Describe how you've been focusing on nutritional wellness during this time. What have been some of your favorite healthy dishes you've made during quarantine?

Kelsey Kiel: I track my macros regularly, and I recognized after a few weeks that nutrition and food is something I can control, so it actually helped me feel a sense of normalcy to continue to count and track my macros and eat the normal, healthy and tasty things I normally would. 

Jacob Heppner: I've actually spent a lot of time focusing on my nutritional wellness and realized that so many others need that help and need accountability! So I recently started "Functional Eating" which is a nutrition company with a 1-on-1 coach, the same coaches I use for my diet and nutrition for competing at the Games. Our main focus is giving every person that accountability and relationship instead of just a plain ol' diet template that doesn't keep you accountable! 

QUESTION 5

FITAID: What advice do you have for other athletes during quarantine? What have you personally taken away from this experience?

Neal Maddox: Advice I could give is this: get off social media and pick up a book. I have been basically going back to school and gathering as much knowledge as possible. The reason is because I want to come out of this pandemic a better person and great coach for my clients. 

Jackie Perez: The best advice I can give is to only focus on what you can control. See opportunity in the situation that will help you grow. It's a great time to get back to the fundamentals and make them bullet proof. We won't have this kind of time to rebuild from square one again so focus on the basics and get really good at them so when things go back to normal, we can continue to build. 

C O N C L U S I O N

This experience has shown me just how important it is to control our thoughts. This can either be the biggest tragedy we have had to deal with or an opportunity for growth in areas of our lives we have ignored because we were too busy. 

As Jackie Perez mentioned in her interview, “Nothing replaces the community vibe of being at the gym, but we must adapt to the current situation instead of letting it control us.”

While it can be easy to lament the temporary closing of your local gym, remember that everyone—even professional athletes—are going through the same experience, and with that knowledge we can move forward together towards a positive and healthy future.

All images are the property of respective athlete and FITAID, all rights reserved.

 

About the Author:
Georgia native Tiffany Ammerman is the thru-hiker and CrossFitter behind the travel blog The Goodish Traveler. She spends the majority of her time traveling, eating sushi and searching for hiking trails. When she's not blogging, Ammerman can be found training at CrossFit LaGrange and teaching art to kids.

You can follow her adventures on Instagram: @the_goodish_traveler or her website: TheGoodishTraveler.com

 

> > > Stay well.

Written by travel blogger Tiffany Ammerman 

Summer vacation may look a whole lot different for many of us this year—with beaches closing and tourist destinations no longer receiving visitors—but that doesn’t mean that we can’t still make the most of this season. Whether you’re redecorating your meditation room or paddleboarding out on the lake, check out these cool, unique products that’ll help heat up your summer! 

Homemade Finds

While many of us are spending our quarantine time redecorating and decluttering our space, the purchasing of homemade products has made a huge resurgence lately. From websites such as Etsy, Uncommon Goods and UK-based website Folksy, to Bali-based co-ops, you’ll be sure to find some useful items you’ll love. Artisans post anything from shibori dyed beach towels to custom pet-themed plant pots for sale on these creative websites. Discover a unique conversation piece to add to your space! 

Wearable Summer Trends

The days are getting longer and the temperature is rising which means it’s time to get outside! First, check your local CDC recommendations on whether you’re able to safely enjoy some fun outdoor time before you venture out. If you’re permitted some time outside, we’ve found some products that are able to handle kayaking down the river or getting in some surf. These trending summer products are down for the ride! 

Products to Splurge On

Sometimes it’s nice to purchase an investment piece to add to your lifetime collection. While expensive on the front end, these products should last for some time and save you from having to repurchase the same product over and over. So whether you’re sitting by your backyard pool or traversing some serious peaks, check out these timeless outdoors inspired products. 

C O N C L U S I O N

Getting creative with our summer plans is going to be a must this year, with many traditional modes of recreation canceled or postponed. Hopefully you’ll find something fun, creative and useful in our carefully curated product list to help jumpstart your summer adventures! Please stay safe and be kind out there, everyone.

All images are the property of respective brand, all rights reserved.

 

About the Author:
Georgia native Tiffany Ammerman is the thru-hiker and CrossFitter behind the travel blog The Goodish Traveler. She spends the majority of her time traveling, eating sushi and searching for hiking trails. When she's not blogging, Ammerman can be found training at CrossFit LaGrange and teaching art to kids.

You can follow her adventures on Instagram: @the_goodish_traveler or her website: TheGoodishTraveler.com

 

> > > Stay well.

Written by travel blogger Tiffany Ammerman 

We’ve all seen the #SelfCareSunday hashtag on social media, but have you taken the time to do your own self-care Sunday? For the majority of us, it was difficult in the past to find the time to devote to taking care of our mind and body. Now that we’re spending a large portion of our days at home, why not take this time to explore different ways to indulge in a little self-care love, any day of the week! 

Check out these tips and tricks to help jumpstart your self-care journey: 

Starting off by choosing a day to dedicate to your own wellness creates the foundation for a good, self-care Sunday. Oftentimes, especially now, we feel that it’s important to check in on others and to provide stability and comfort to our friends and family and, subsequently, putting ourselves on the backburner. However, it’s very important to remember to take care of your own emotional wellness—not only for yourself but also for those around you, so you can continue to fill yourself up in order to be someone others can turn to in return to get filled up.

We can start off with really good self-care intentions, when—suddenly—we’re on a social media spiral, checking our notifications and scrolling for hours. In a blink, our dedicated ‘me’ time is gone. It’s so easy to get distracted, with so many of our friends sending video chat requests and myriad notifications pinging our phones throughout the day. Do yourself a favor and set your phone to ‘airplane mode’ so that you can get the most distraction-free time out of your self-care Sunday (or whatever day you choose).

Reading an interesting book is the age-old self-care tradition that can easily fall by the wayside when life gets busy. Try keeping up with a series that you enjoy or join a virtual book club so you’ll be more likely to devote some time to reading and relaxing. You’ll be glad you spent a few hours curled up on the couch with a good book and a comfy blanket. 

Creating a clean space can automatically release endorphins, the feel good hormone, making you more at ease and happy. It might seem counterintuitive to do some work during a self-care day but your future self will thank you. Being in a cozy, organized and clean environment makes you feel more at peace and will create the perfect spot for future self-care moments. 

Soaking up some much needed vitamin D in the sunshine can help to boost your mood and make you feel more energized. If you live in a smaller space without a yard, try potting some houseplants or even making a little herb garden for your balcony. Planting and taking care of something can help make you feel productive and happy while also providing the benefit of having your own fresh herbs on hand for making healthy, yummy meals. 

Devoting time to taking care of your body is not only good for your physical health but it’s beneficial for your mental and emotional health, as well. Take some time to meditate, work out or stretch your body during your next self-care session. Endorphins that are released during and after your workout will have you feeling happy, relaxed and ready for your next self-care activity.

Many of us have found a new hobby (or a few!) to keep us busy during quarantine. From bread making to quilting, a lot of us have turned to learning “old world” skills as we’ve been in lockdown. Try to use one of your self-care days to devote time to learning and experimenting with that hobby. Learning something new keeps your mind sharp and allows you to understand how to overcome challenges. Picking up a new hobby can also help to alleviate stress as you immerse yourself into learning a new language or how to preserve foods. 

It might seem strange at first, but stress can begin to seep into our lives by the simple act of over-committing ourselves. Keep telling yourself that you’re worth the self-care time and don’t allow others to take that devoted time away from you. Protect yourself and your self-care sacred space by saying, “No!”

C O N C L U S I O N

Times are stressful for everyone right now and, for many of us, our first instinct is to take care of the people we love. While that is important, commit to setting aside some time to take care of yourself today. Start off with something small like a face mask or taking a bath, if the idea of a full day of self-care is a big leap for you. Remember, you have to make sure your own cup is full before you can pour into others. Enjoy your unique self-care journey!

Cover photo courtesy of @LIFEAID
All other images courtesy of @magpie_wild 

 

About the Author:
Georgia native Tiffany Ammerman is the thru-hiker and CrossFitter behind the travel blog The Goodish Traveler. She spends the majority of her time traveling, eating sushi and searching for hiking trails. When she's not blogging, Ammerman can be found training at CrossFit LaGrange and teaching art to kids.

You can follow her adventures on Instagram: @the_goodish_traveler or her website: TheGoodishTraveler.com

 

> > > Stay well.

Written by travel blogger Tiffany Ammerman 

Is social distancing putting a cramp in your fitness regimen?

Are you finding it difficult or frustrating to get a sweat session in without access to your normal workout equipment? With so many of us now finding ourselves doing nearly everything from home, we’re longing for the days when attending a HIIT, yoga, CrossFit, dance or spin class was the norm in our daily routine. 

Photos of epic and creative home/garage gyms are popping up everywhere, as we adjust to our new-found quarantine lifestyle. To help you stay fit during SIP, we've curated a list of five different types of fun and effective workouts that will get you sweating with little (or no) equipment. Bonus: if you’re missing your workout buddies, you can easily do these circuits over Zoom/FaceTimeⓇ with a friend.

Grab your water bottle, some tunes, a virtual friend, and get ready for some simple at-home workouts that will get both your heart rate and mood boosted!

HIIT (high-intensity interval training) has become popular among those who are looking for a heart-pumping workout often using just your bodyweight combined with high reps. 

Check out this HIIT workout you can try at home, repeat the circuit 3-4 times:

20 Speed Skaters

10 Air Squats

10 Squat Jumps

30 Mountain Climbers 

10 Sit-Ups

10 Seated Ab Tucks

10 Push-Ups

10 Burpees

10 Pulse Lunges (per leg) 

10 Glute Bridges

Max. Plank Hold

HIIT workout courtesy of @healthy_bree

There are many subsets of yoga, from hot yoga to Bikram to Ashtanga Vinyasa and more! Some yoga flows can be meditative, slow and peaceful while others will send your heart rate soaring or have you completely inverted. 

Check out these sans-equipment home yoga sequences. Repeat each exercise for 15 reps, complete 3-4 rounds:

Downward Dog to Upward Dog

Knee Hover to Downward Dog 

Knee Hover + knee-to-shoulder taps

Handstand Tuck Jump 

Hand Plank to Forearm Plank (with alternating knee hovers)

Yoga workout courtesy of @fitveganyogi

Cardio is typically defined as any sort of workout that increases your heart rate. Whether that is running, climbing stairs, swimming or high-volume body movements, it is guaranteed to spike your heart rate and get you sweating.

Check out this spicy at-home cardio circuit, try repeating the circuit 4-5 times:

1:00 Skaters

0:15 Run, turnaround, then 0:15 Run back 

1:00 Squat Jumps

0:30 Run, turnaround, then 0:30 Run back 

1:00 Burpees

0:45 Run, turnaround, then 0:45 Run back 

1:00 Jumping Jacks

Cardio workout courtesy of @gomadtfitnesstoledo

Workouts incorporating various dance movements have become a fitness trend that has cultivated a huge following. From barre to ballroom dancing to Buti yoga, there are many dance-infused fitness routines for you to explore, even from home.

Give this at-home dance circuit a go, repeat 3-4 times:

10 Passé Jump Step Touch

10 Squat Jump Twist

10 Tricep Tap Clap Plank

10 Plank Jack Knee Crunch

Dance workout courtesy of @sequinjillian and @carbon38

If you’re wanting to get some strength training in but don’t have any dumbbells or barbells on hand, we’ve got you covered. During this time, getting creative is key! Please feel free to adjust the movements for whatever equipment you have, and always be safe.*

Here’s an upper-body strength circuit that uses items you can easily find lying around your home! Aim for quality reps and complete the circuit 2 times: 

5 Single-Arm Shoulder Lifts with a weighted/full backpack (5x per side)

5 Single-Arm Fly with a weighted/full backpack (5x per side)

5 Shoulder Lifts with a heavy box/bag

0:30 Overhead Hold with a heavy box/bag

5 Arm Raises with a heavy box/bag

5 Single-Shoulder Press with a milk jug/bottle (5x per side)

5 Around-the-Worlds with a broom handle/stick

5 Tricep Extensions with a milk jug/bottle

Strength workout courtesy of @dina_homeworkouts

C O N C L U S I O N

Hopefully, these at-home workouts will help get you motivated and moving. But, like all things during this time, please don’t let failure or missed workouts become a point of shame—remember that your mental health is equally important right now. So if you find yourself getting more frustrated than fit, just give yourself a break for the day, go for a walk, then get back to it tomorrow. Utilize this unique time to explore different types of workouts and just have fun moving your body today! 

*Please always consult a physician before starting any exercise regimen.

Photos courtesy of: @healthy_bree and @meganashleyfitness

 

About the Author:
Georgia native Tiffany Ammerman is the thru-hiker and CrossFitter behind the travel blog The Goodish Traveler. She spends the majority of her time traveling, eating sushi and searching for hiking trails. When she's not blogging, Ammerman can be found training at CrossFit LaGrange and teaching art to kids.

You can follow her adventures on Instagram: @the_goodish_traveler or her website: TheGoodishTraveler.com

 

> > > Stay well.

Written by travel blogger Tiffany Ammerman 

This is definitely an unprecedented time in everyone’s lives. As we’re self-isolating in our own homes, many people are finding creative ways to stay connected during this time of social distancing. While it might not be the same as gathering your closest friends together for a backyard BBQ, these clever ways of staying in touch with your friends are sure to help banish any quarantine blues.

CHECK OUT OUR TOP 5 TIPS TO HELP YOU GET SOCIAL, EVEN FROM AFAR:

  1. Share Your Playlists
    .
    Curating a personalized playlist is an old throwback to creating mix tapes (or CDs, for all you millenials out there) for your best friend, and it is a classic, time-tested tradition of showing someone that you care. Not only can you create a playlist for your friends but you can also create various different playlists to share with others so they can listen while doing quarantine activities, like making dinner or cleaning out their closet. It'll make them feel more connected to you and help boost their mood.
    ..
  2. Virtual Workout Sessions
    .
    Athletes are having to get a bit creative when it comes to sticking to their workout routine from home lately. Even though we may be maintaining our fitness, most of us are missing that important social aspect of being a member of a gym and its community. A cool way to get together with your gym buddies during quarantine is to set up a WOD, HIIT, yoga or stretching session over FaceTime (video call). Not only are you getting your workout in for the day but you’re also getting the chance to connect with your fitness friends. Just knowing we're all still sweating through this together can help keep you motivated!
    .
    .
  3. Watch Shows Together
    .
    Streaming services (like Netflix® and Hulu®) have been churning out the content lately, so now is the perfect time to (video) call up your sister, co-worker or friends and tune into the same guilty pleasure reality series. Just because we can't physically have visitors in our home doesn’t mean we can’t have a fun night of laughing and chatting together over FaceTime, Zoom® or video calls with them.
    .
  4. Parking Lot Dinner Dates
    .
    Want to spend time with your partner or loved one while helping to support your local economy at the same time? Try a parking lot dinner date! Many local restaurants are still safely offering take-away options for select menu items, so grab yourself a yummy meal and meet your favorite person in the parking lot. While still maintaining the six feet of required distance, you can sit in your car while they sit in theirs—with the windows rolled down—and spend some quality time catching up. Nothing beats good food and good company, and a few feet of distance is always better than a few miles.
    .
  5. FaceTime While Cooking
    .
    Sharing recipes has seen a resurgence, with thousands of people discovering or rekindling their love of cooking and baking while in quarantine. (Finding bread and yeast online or in stores lately is like a quest for the Holy Grail!) When has there ever been a better time to try trading recipes with a friend or—as an added level of fun—try cooking together virtually! Not only can you get in some good gab time but you can also share cooking advice while attempting to master each other’s favorite recipe(s). Plus, making a mess in the kitchen is always more fun when someone is doing it with you, even if it's only virtually. After quarantine, we may have to change the saying to: "Friends who cook together stay together."

C O N C L U S I O N

This is a new way of life for everyone so it’s normal to feel days of frustration, stress and loneliness. Taking this new journey one day at a time while finding new, inventive ways to connect with our loved ones is a helpful way to make us feel more social and happy. While these creative shelter-in-place solutions may not be able to replace the joy of holding our partner's hand at the movie theatre on the weekends or meeting up with friends for brunch, we must simply do our best to stay connected and positive during this time. Being kind to ourselves by prioritizing self-care is not only about eating well and keeping fit, it's also about remaining connected with our core group of loved ones. So the next time you’re feeling down, hop on a video call with your best friend and try working out, cooking or just talking while sheltering-in-place, virtually, together. 

 

Cover photo courtesy of @ninaghamari
Cooking photo courtesy of @foodfirstfuel

 

About the Author:
Georgia native Tiffany Ammerman is the thru-hiker and CrossFitter behind the travel blog The Goodish Traveler. She spends the majority of her time traveling, eating sushi and searching for hiking trails. When she's not blogging, Ammerman can be found training at CrossFit LaGrange and teaching art to kids.

You can follow her adventures on Instagram: @the_goodish_traveler or her website: TheGoodishTraveler.com

 

> > > Stay well.

Written by travel blogger Tiffany Ammerman 

Now that  many of us are spending so much time in our homes, social media has become flooded with creative, Pinterest-worthy photos of plant-filled home offices and living spaces. But what are the top tricks and benefits to creating your own, personal jungle? For starters, having indoor plants has been proven to help reduce air pollutants, stress and potential toxins in your home. They’ve also been shown to help boost creativity and productivity up to 15 percent.

Interested in cultivating your green thumb? Check out these top tips for promoting self-care with plants in your very own home.

TOXIN REDUCING PLANTS

Now more than ever, many of us are trying to create healthy, happy spaces that we can enjoy spending extra time in. Having indoor plants not only amplifies the visual appeal of your home, but can also help to remove toxins and carbon dioxide. Try these plants to help improve your environment.

PRODUCTIVITY BOOSTING PLANTS

Feeling a little unmotivated? Incorporating plants into your work area has been shown to give your brain a boost! Try adding these plants to help increase concentration and create a calming environment that produces a positive workspace. 

MOOD ENHANCING PLANTS

The practice of taking care of ourselves as well as something else can help to boost your mood, reduce stress and create a feeling of contentment. Especially now, our environment can play a huge role in our self-care journey and feelings of happiness. Try out these plants to help clear your mind and bring you some peace.

C O N C L U S I O N

Self-care isn’t just keeping fit and eating a nutritious diet, it’s also about taking into account your environment and its impacts on your physical and emotional health. Incorporating the right plant(s) into your space can have positive, healthful impacts. Try bringing some of these houseplants home today and watch your life bloom! 

All photos courtesy of @cozy.happy.home

 

About the Author:
Georgia native Tiffany Ammerman is the thru-hiker and CrossFitter behind the travel blog The Goodish Traveler. She spends the majority of her time traveling, eating sushi and searching for hiking trails. When she's not blogging, Ammerman can be found training at CrossFit LaGrange and teaching art to kids.

You can follow her adventures on Instagram: @the_goodish_traveler or her website: TheGoodishTraveler.com

 

> > > Stay well.