KristieRebuilds

Tag: exercise

  • 4 Quiet Fitness Moves You Can Do at Home (No Equipment Needed)

    4 Quiet Fitness Moves You Can Do at Home (No Equipment Needed)

    Some days the gym isn’t happening. The kids are up early, the morning got away from you, or you just don’t have the energy for a full production. That’s exactly what this video is for.

    These 4 moves are calm, effective, intentional, and completely quiet — no jumping, no weights, no equipment. Just your body and a few minutes of showing up for yourself.

    Watch the full video below, then scroll down for a quick breakdown of each move.

    The 4 Moves

    1. Squats

    Simple, effective, and one of the best full-body moves you can do without a single piece of equipment. Focus on slow, controlled movement; lower down on a 3-count, pause at the bottom, press back up. Quality over quantity every time.

    2. Push-Ups

    Upper body strength you can build anywhere. Modify on your knees, if needed. There’s no shame in meeting your body where it is today. The goal is to show up, not to perform.

    3. Good Mornings

    A gentle hip hinge that wakes up your hamstrings and lower back without any impact. This is one of those moves that feels restorative as much as it is strengthening. It is perfect for early mornings when your body needs to ease in.

    4. Core Hold

    No crunches. No noise. Just you holding steady and building real core stability from the inside out. Focus on your breath here…slow exhale, draw in, hold. Keep your feet off of the ground as long as possible. But you can always start with them on the floor. This is where the quiet rebuilding actually happens.

     

    Why This Works for Busy Moms

    You don’t need an hour. You don’t need a gym. You don’t need to be loud about it.

    These moves work because they’re low-barrier. There is no setup, no noise, no equipment. They’re the kind of workout you can do in 10–15 minutes before anyone wakes up, or in a window between pickups. That’s the whole point of building in silence.

    Want the Full Beginner Routine?

    Grab the free Quiet Rebuild Starter Guide. It’s a simple 4-week plan built for women who are starting over, starting slow, or starting again.

    → Download the Free Starter Guide at quietrebuildclub.com

  • Drove From San Antonio To Austin To Run On Ladybird Trail

    Drove From San Antonio To Austin To Run On Ladybird Trail

    Austin is one of our favorite day trips to take. It’s a short drive from San Antonio. So it’s very easy to go for the day and come back home. Staying in one of their posh hotels is always an option. But for me, I love sleeping in my own bed. I don’t have to worry about when the sheets were washed, who laid in the bed before me, bed bugs, dirty sinks or anything else that makes me anxious about a hotel. So, if going home to sleep in my bed is an option, that’s what I’m doing.

    With that being said, we went to Austin for the weekend. Lets say the weekend days because we went home each night to sleep.

    Ladybird Trail isn’t new to us. Although, it’s been a while since we ran on the trails there. It’s always nice but since Summer is gone and Fall has arrived. It’s even better! The weather was perfect. The fall colors made it even more beautiful and the peaceful lake made it feel like we were in an entirely new place.

    Day 1
    Day 2

    Drop some of your favorite places to run, jog, or walk in the comments.

    Stay Fearless 💋

  • My 2 Faves For Energy Right Now

    My 2 Faves For Energy Right Now

    Caffeine…I have a love/hate relationship with it. Well, maybe I should say I had a love/hate relationship because we’ve worked through some things and now we are full blown in love again.

    My love for caffeine started in 2000 when I started working for a bank. Everyone in the office was lining up in the break room to make themselves a cup of brown joy. So, I decided to jump on the bandwagon and that’s when the love affair began.

    Me and coffee went to together real bad. Over the years I’ve had every Keurig and espresso machine you could imagine. Once I decided they weren’t making it strong enough. I started going to a local coffee shop. I was paying almost $8 per day for a coffee that was gone before I even made it back to the house. Everyone was supporting this affair…my mom would drop a cup off to me here and there, my husband would leave for work extra early in the morning to get it for me and drop it off before he had to work. Until the day he came home and said,

    “This is the last time I’m buying you coffee. I’ve spent close to $200 on coffee this month!”

    Yes it was ridiculous and i immediately quit going to the coffee shop. But I was back to making it at home. Drinking 3 or 4 cups per day added up to the caffeine I needed, right?

    This went on forever until this last January. I started having heartburn and indigestion to a whole new level. After days on Google, I found that some were saying that coffee may be contributing to the problem. I worried about how difficult it would be to quit. But I will always put my health before anything else. So I quit cold turkey. Surprisingly it was very easy.

    I was doing good until a Dutch Bros. opened across the street from me and I was back it. For a short time though. Spending $7 everyday is just ridiculous.

    Now, I only consuming energy things when it’s time to exercise. I’ve discovered energy chews and let me tell you. They work. I don’t know if they work while you’re just sitting around the house. But taking 2 before going out to exercise really gives me the boost I’ve been looking for.

    Without further ado, here are the two things that have really been getting me through a good workout.

    They are organic, taste great and they work! Maybe it not exactly the caffeine jolt I’ve been chasing since my first cup. (Wow, that sounds very much like an addiction.)

    Eating two gummies right before leaving out the door. Or even just half of the waffle somehow gives me an increased amount of energy when I’m working out. I can’t explain it. And I won’t complain. They don’t break the bank.

    Have you tried these? What do you use for energy? Let me know in the comments.

    Stay Fearless 💋

  • 4 Mile Family Park Run + Flea Market Shopping

    4 Mile Family Park Run + Flea Market Shopping

    This past Saturday was extra special because my husband didn’t have to work. On days like this, we always try to make the most of our day.

    We started off with a good breakfast. My son and I have been ADDICTED to protein waffles for the last month. So we’ve been eating them every, single morning. He’s upgraded to eating two each morning. Which really surprises me cause he’s so small. But I’m often reminded that he’s growing. So I guess it’s fine.

    After letting our food settle, our first stop was was the park. We’ve extended our runs to 4 miles a few times a week. So, that’s what we did on Saturday. Although, we ended up walking most of the last mile. We did much better than I expected.

    After the park, we changed out of our sweaty shirts and headed to the flea market. It is one of our favorite places to go on the weekend. Because you never know what you’re gonna find. It’s the ultimate treasure hunt!

    I’ve also been looking for some flower pots for a DIY project I’m working on. And the flea market is a great place to find some unique ones. Plus, my son gets a chance to ride a carousel or get a toy so he always enjoys it too. Luckily, I found one pot that was small enough for what I was looking for. (More on my DIY project later.)


    Check out the prices of the small pots. You can’t beat that!

    What are some of your favorite things to do on the weekends? Let me know in the comments…

    Stay Fearless 💋

  • Why You Need To Take Care When Working Out

    Why You Need To Take Care When Working Out

    If you are a keen enthusiast when it comes to exercising, you are probably already well aware of the potential dangers involved in working out that you need to keep in mind. But even if you are experienced, or you are starting to exercise frequently for the first time in your life, it’s important that you are aware of the reasons you need to take care of your body. In this post, we are going to take a look at some of the main reasons behind this, so that you are inspired to be more careful whenever you are working out in any way.

    Pulled Muscles

    One of the most common problems you can get working out is a pulled muscle. In the grand scheme of things, this is not usually all that serious, and it is normally just a case of waiting until your muscle feels better. But in the meantime, it can certainly make life difficult, so it’s a good idea to make sure that you are not pulling your muscles if at all possible. To help ensure that, you might want to warm up and cool down before and after each workout session, and push your muscles only a little.

    Paralysis

    A much more serious consequence of not taking care of yourself during exercise is that you might end up being paralysed, either partially or completely. This is actually easier than you might think, and in fact partial paralysis happens a lot to people when they are exercising. All it takes is to cause a little damage to the spinal column, and before you know it you could struggle to move at all. It’s therefore really important that you are always taking care – which means slowing down if necessary and not pushing as hard.

    Dehydration

    If you are not careful, you might accidentally dehydrate yourself while working out too, and that is actually easier to do than you might think. With proper dehydration, you can collapse and pass out, and you might even find that you struggle to sleep properly the day after the incident. It’s therefore hugely important that you drink water before, during and after exercise, and electrolyte drinks too if necessary. This is especially important in hot weather, when the risk of dehydration is considerably more pronounced.

    Broken Bones

    Finally, there is also the risk of breaking some bones if you don’t take care, and that is something that, again, can happen a lot more easily than you might think. When you have broken bones, it can take a very long time to heal and it can be very painful, both of which mean that you won’t be able to continue with your exercise in the way you would hope either. So it’s vital that you are doing all you can to avoid this in the first place, which simply means taking a little more care and trying not to do too much in one go. That is going to help a lot.

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  • Ways To Make Fitness A Priority Throughout The Day

    There are countless reasons why people might want to make fitness a priority throughout the day. Maybe they’re trying to lose weight or just want to be healthier overall. Whatever the reason, it can be tough to prioritize fitness when so many other things are going on. The following blog will discuss some tips for making fitness a priority throughout the day!

    1) Set A Daily Fitness Goal

    It can be helpful to set a daily fitness goal, such as walking for 30 minutes or doing a certain number of sit-ups. This way, you have something to work towards daily, and you’re more likely to stick with your fitness routine.

    If you find that you’re struggling to make time for fitness, it might be helpful to set a weekly or monthly goal instead. For example, try to walk for at least 30 minutes three times per week.

    It’s essential to find a goal that works for you and that you’re realistically able to achieve. If your goals are too ambitious, you’re likely to get discouraged and give up on your fitness routine altogether.

    2) Create A Fitness Schedule

    Another helpful tip is to create a fitness schedule and stick to it as much as possible. This might mean working out first thing in the morning or walking during your lunch break.

    If you have trouble sticking to a schedule, try setting reminders on your phone or writing down your workout times in a planner. It can also be helpful to find a workout buddy who can help keep you accountable.

    Remember that even if you can’t always stick to your schedule, you must be flexible and go with the flow. Life happens, and there will be days when you have to miss a workout. Just don’t let one missed workout turn into two or three!

    3) Make Use Of Apps

    In this day and age, there’s an app for everything- including fitness! Look into some of the many health and fitness apps that are available to help you stay on track, or alternatively you can create a fitness app. Some apps track your steps, monitor your calorie intake, and even provide workout routines. Having all of this information at your fingertips can make it easier to see where you need to improve.

    Some apps allow you to connect with friends who have similar fitness goals. This can provide motivation and encouragement, as well as a sense of competition. Seeing how much progress your friends have made can push you to reach your own goals. And if they’re struggling, you can offer support and advice. Using apps is a great way to prioritize fitness throughout the day.

    In conclusion, there are many ways to make fitness a priority throughout the day. It might take some time and effort to find what works best for you, but it’s worth it in the end. Just remember to be patient, flexible, and most importantly- don’t give up! Creating and sticking to a healthy routine can be daunting, but it’s definitely achievable with a bit of planning and effort.

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  • How To Dress For Yoga Class

    How To Dress For Yoga Class

    If you are a yoga enthusiast, and you want to ensure that you look just as good in yoga class as you do when you aren’t working out, but you also want to ensure you are able to stay as comfortable as possible and complete all o the asanas as effectively as possible, you might be wondering what you should wear.

    With that in mind, I’ve put together some quick tips to help you dress right for yoga whether you are a newbie, someone who is undergoing their 200-hour yoga teacher training certification, or a seasoned yoga teacher. You totally can look great and dress to support your yoga practices too, as you will see below.

    Yoga class

    Go for a breathable material

    First and foremost, you will want to ensure that you are comfortable when practicing your downward dog or perfecting your crow pose, and that means you should aim to dress in breathable materials such as bamboo or cotton fashions, which will wick moisture and enable you to feel cool and comfy even if it does get as bt hot and sweaty in the studio.

    Leggings are best

    When it comes to trousers, when you are hitting up the yoga class, you can go for baggy sports pants or leggings. Most women will find that leggings are generally the better choice of the two, not only because they fit the form and do not get in the way, but also because they tend to be more flattering on women of all sizes.

    Yoga class

    Fitted tops

    If you are someone who tends to prefer to working out in baggy t-shirts, you might want to consider when it comes to your yoga outfit. Obviously, baggy tops will ride up and fall over your head when you are doing various yoga poses that force you to stand on your head or turn upside down, which could interfere with your modesty and make it difficult for you to stay calm and hold your poses.

    That is why most women do yoga in a fitted sports bra, crop top, or vest. If that is not your thing, you can buy wraparound yoga tops, which you can tie in place, which will not get in the way as you practice your asanas. These are great for women who want to look a bit more sophisticated at the studio.

    A messy bun

    Putting your hair in a messy bun is not only a quick way to ensure that your hair looks good, but it will also ensure that your locks are safely out of the easy when you are exercising. Yoga often forces you to adopt positions that would otherwise have your hair falling in your eyes or pressing into the back of your head, but with a messy bun worn high on the head, this is no longer an issue.

    Dressing for yoga should be more about your comfort than your style, but as you can see, it is perfectly possible to look and feel great in the yoga studio!

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  • Investing Less and Getting More Health Benefits


    Taking care of ourselves is a lot easier said than done. In the face of all the delicious junk foods and drinks that we are bombarded with every day, it can be easy to succumb because of the cost or our current emotional state. However, if we want to live a full and healthy life, we need to make an effort to maintain a healthy and active lifestyle. Buying all the food we need to maintain a balanced diet can be extremely expensive, which is why many people avoid it. The quality of your health should never be compromised due to your financial situation, so we’ve come up with four budget-friendly suggestions to help you do just that.

    Learn to be self-sufficient.

    Being financially self-sufficient is one of the most effective methods to improve your financial situation. Investing a small amount of money can have a significant impact on both your financial situation and your physical well-being. Building your own garden and growing fruit trees is a great way to save money. As a result, you won’t have to spend money on fruit and vegetables that you can prepare at home. You’ll eat better since you won’t have to buy food, and you’ll save money because you’ll have it right in your backyard!

    Having a gym membership isn’t necessary to get in shape.

    We are all aware that exercise is essential to maintaining a healthy lifestyle, yet the exorbitant costs of gym memberships often discourage us from participating or provide an excuse for not exercising at all. The good news is that getting enough exercise doesn’t require a costly gym membership. Instead, take use of the great outdoors to engage in your daily dose of activity. Hiking is a great way to get fit and see some amazing landscapes, but be sure to make sure you’re property equipped with gear from EcoGearFX.com. Another perk? Doing so is entirely free. To get started, all you need are a pair of comfortable hiking shoes.

    Cut back on the pricey sugary sodas.

    While you may love a few fizzy drinks now and again, you should avoid them at all costs if you want to stay healthy. If you’re putting fats and sugar into your body and also spending money on these products, then you’re doing yourself and your wallet a disservice. Replace pricey fizzy drinks with water or squash. If your tap water isn’t up to snuff, you can always purchase a brita filter jug. Besides saving money, you’ll see a significant improvement in your overall health as well. You’ll see improvements in your appearance, lose weight, have fewer dental issues, and have less of a desire for sugar.

    Make improvements to your property.

    Finally, our homes might sometimes be the source of our problems. Asthma and skin disorders are frequently exacerbated by products in your home. To enhance your health and well-being, you may want to remove things from your home that may be causing you to feel ill on a regular basis. Once these ailments are resolved, you’ll begin to notice significant improvements in your health.

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  • How Your Diet Can Help You Reach Your Fitness Goals

    How Your Diet Can Help You Reach Your Fitness Goals

    With every new year, gym subscriptions and fitness routines flourish. It’s very common for people to decide to get fit, but after a few weeks, people often falter. Motivation fails, especially when it doesn’t seem as though your efforts are achieving much.

    One of the mistakes that people make when trying to get fit is that they only focus on one thing. Yes, a well balanced and regular exercise routine are a huge part of improving your fitness, but there’s more to it than that. Your whole lifestyle needs to adjust, including your diet.

    I like food gifs

    Food is Fuel

    Well, food is a lot of things. It’s enjoyable, for started, and there is a cultural aspect to eating as a group. However, food is first and foremost, fuel for our bodies. Your body uses calories as fuel, which are found in every kind of food. But it isn’t as simple as simply eating the correct amount of calories. 

    About 45-65% of your calories should come from carbohydrates. Complex carbohydrates, such as those found in whole grains, fruits, beans, and vegetables are best as they are digested more slowly. This fuels your body throughout the day, rather than in fits and starts. They will also have vitamins and minerals.

    As well as carbohydrates, your fuel should be a well-balanced supply of protein, fruits, vegetables, and healthy fats. A healthy diet is vital for your general health and for your goal of getting fitter.

    While it may be tempting to simply cut a load of calories to lose weight, this isn’t always the best way. If your diet leaves you feeling unless, then you aren’t getting enough calories. As you increase your activity levels, you need to eat enough to keep you going. 

    Calories are sometimes seen as the enemy to weight loss and fitness goals, but this is a fallacy. True, too many calories can lead to unwanted weight gain, while a calorie deficit diet will help you lose weight. However, you still need calories to keep you going. 

    If you’re trying to lose weight, then a general rule of thumb is aim for 1200-1500 calories per day for a women and between 1500-1800 calories per day for a man. However, this can change depending on your goals and your circumstances.

    Image of measuring waist

    Planning Your Diet

    Making sure that you eat the right amount of calories and the right kinds of food are necessary steps to maintaining a healthy diet that will assist with your exercise routine. However, it’s not always easy to manage, especially if you want to maintain your diet.

    As with exercise, one issue with keeping a diet going is that motivation may fade. If your diet is too stringent, then it will sap the joy out of eating and you’ll be very tempted to give it up. However, a diet that is too relaxed won’t have the effect that you want.

    Balance is key

    Balance is key, with your routine and diet alike. This blog post can help you to plan a workout routine and an appropriate diet plan to go along with it.

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  • Getting the Most from Your Exercise Routine

    Getting the Most from Your Exercise Routine

    It’s the start of a new year, so it’s not all too surprising that many people have set themselves new fitness goals or have implemented a new fitness routine. Of course, we’re a few weeks in, so some people are struggling to stick to their resolutions and are looking for advice that can help them stay motivated and benefit as much as possible. Here are a few suggestions that can help you to get the most from your own fitness regime!

    Picture of woman working out

    Know How Much Exercise You Need

    It’s recommended that the average adult gets one hundred and fifty minutes of moderate aerobic exercise per week, or seventy five minutes of vigorous aerobic exercise each week. Fit this into your schedule, no matter how busy you may feel.

    Make Sure You’re Fuelling Your Body Properly

    When you’re exercising, your body needs fuel to help you to be as active as possible during this time. This means providing your body with plenty of energy. All too many people try to diet and completely minimise the amount they’re eating at the same time as implementing a new exercise regime. This is nonsensical. You will feel tired, drained, exhausted and may even collapse if you do this. Instead, make sure that you’re eating a healthy, balanced diet and that you provide yourself with enough food to get through your workout to the best of your ability. The amount you eat can be measured in calories. The amount of calories you should aim to get into your diet will depend on factors like age, sex and activity levels. Follow the guide below for a rough estimate.

    • Children aged 2 to 8 – 1000 to 1400 calories
    • Girls aged 9 to 13 – 1400 to 1600 calories
    • Boys aged 9 to 13 – 1600 to 2000 calories
    • Active women aged 14 to 30 – 2400 calories
    • Sedentary women aged 14 to 30 – 1800 to 2000 calories
    • Active men aged 14 to 30 – 2800 to 3200 calories
    • Sedentary men aged 14 to 30 – 2000 to 2600 calories
    • Active adults over 30 – 2000 to 3000 calories
    • Sedentary adults over 30 – 1600 to 2400 calories

    As well as a healthy diet, you may want to try supplements that can fill gaps in your diet and boost your performance. There are plenty of great suppliers out there and you can visit them to find quality supplements at a fair price.

    Picture of woman doing sit ups

    Be Patient

    A lot of people expect immediate results from their fitness routine. This isn’t how life works. It may take months to see the changes you expect, such as being toned, gaining muscle, building strength, becoming more flexible or whatever else your goal may be. Progress takes time. Be patient and consistent and the results will come eventually. Don’t give up!

    Hopefully, some of the information outlined above should help you to stick to your exercise routine and get the most from it. Each step will make a big difference as long as you take it on board and practice it properly. Good luck and enjoy the benefits when you begin to feel them!

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