Easy Daily Exercises You Can do at Home

by Cascade Ice on September 1, 2020

When it comes to exercise, it’s important to be consistent to get results and maintain a healthy lifestyle. But exercise does NOT need to be complicated or strenuous to be effective. The best way to guarantee that you’ll be able to stick with a routine is to make small changes each day that simply put your body in motion.

Luckily, there are lots of easy at home workouts that can be done quickly, with little equipment, and with little space. We’ve compiled a quick list of simple exercises you can do anywhere – even your living room! And of course, don’t forget to hydrate each day to help give you energy to power you through your day, and your workouts. If regular water is too boring, try one of our different lines of zero-calorie, sugar-free sparkling water.

Crunches – This “mini” version of traditional sit-ups actually isolates your ab muscles for a deeper, more intentional movement. Make a goal to do 3 sets of 15 each with a small break in between. 

Jumping Jacks – Raise your arms all the way up at the same time you jump up and spread your legs apart. As your arms come back down, jump with your feet coming back together. This simple movement can get your heart rate up and get your blood flowing. Strive to work your way up to a full minute of movement.  

Squats – Squats are one of the most effective exercises that utilize almost all of your major muscle groups. Use a seat, bench or couch that comes up to knee height, and slowly lower down into a sitting position with your back straight. Perform two sets of 10. 

Push-Ups – These are super effective, and can easily be adjusted by dropping down to your knees if needed. Let your child sit on your back for a bigger challenge! 

Dips – Find a steady chair or bench and suspend yourself off the front with your arms bent behind you. Bend your elbows slowly and lower your hips toward the floor. Aim for two sets of 10 total dips. 

What are some exercises you try to do daily? Tell us in the comments below, or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram. 

Tips for Self-Care During the COVID-19 Pandemic

by Cascade Ice on August 21, 2020

The current world we live in can often feel overwhelming. We’re inundated with news and new information, and many are juggling difficult career situations or working from home along with caring for family. But what about taking good care of your own health and well-being? With so many things going on during the COVID-19 pandemic, it’s easy to forget that we need to set aside time to make sure we’re managing our lives in the healthiest ways possible. This includes daily self-care. 

Self-care can look differently to different people. Perhaps it’s getting out for a nice long walk around the neighborhood, or maybe it’s cooking up some comfort food. Whatever you choose to do each day, make sure that it helps to keep your mind and body healthy – even if that means turning off the news! Here are just a few tips that you can use to take care of yourself during uncertain times like these.

Eat healthy foods and maintain a well-balanced diet as best you can. Make sure to include in-season vegetables and fruits, lean meats and grains, and take a multivitamin to fill in any gaps in your diet.

Drink plenty of water to stay hydrated and keep your brain functioning optimally. If you feel fatigued, it’s likely due to dehydration, so make sure to drink at least half of your body weight in ounces (even more if you work out)

Give yourself little “treats” to make life fun. Staying at home can be monotonous, so it’s fun to incorporate spontaneous things like a family dance party or a fun, new cocktail recipe!

Get some form of exercise everyday. This may sound daunting, but climbing a flight of stairs or taking your dog for a walk is considered exercise. Getting your blood flowing has amazing benefits for your mental health, too.

Practice deep breathing. Take a few minutes each day (it’s best to do this first thing in the morning to set the tone for your day) to close your eyes and take several slow, deep breaths and focus on something. It will help clear your mind and put you in a happier mood instantly!

Utilize technology to maintain connections with friends and family that may not be nearby. While the state of the world has prevented us from socializing like we used to do, social media and video calls provide an amazing way to stay connected to others.

Practice graciousness. While times are tough, we could all acknowledge that we have things to be grateful for. The biggest one? Our health! Consider writing 3 things you’re grateful for each day in a gratitude journal and reminding yourself of those things throughout your day. It will put you in a positive mindset for the entire day.

Help others in need. While this may not seem like traditional self-care, many people report feelings of happiness when they reach out and help others. Check on older people in your community, or donate money or supplies to local organizations in need.

What are some ways that you have practiced self-care? Tell us in the comments below, or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram. 

Starting Each Day out Right with a Healthy Breakfast

by Cascade Ice on August 6, 2020

Have you ever had one of those days where the afternoon hours hit, and all of a sudden you feel like you’re in an energy slump? If you’re having trouble getting over the midday lull, try making some changes to the most important meal of the day – breakfast!

Breakfast is a crucial part of each day, and sets the tone for healthy eating and creating a sustainable routine.  A filling, healthy breakfast that is low-sugar will give you a boost to jumpstart your day (and may even put you in a great mood!). You may also notice that when you eat a healthy breakfast, your concentration and focus will skyrocket!  

Some ideas for a filling, healthy breakfast include oatmeal with peanut butter, egg whites and fruit, or a homemade smoothie. Did you know you can even make a healthy, low-sugar smoothie with Cascade Ice Water? Check out our recipe below!

Cascade Ice Breakfast Smoothie

Cascade Ice Sparkling Water in Orange Mango

1 cup fresh strawberries

1 banana

Ice

In a blender, pour 3/4 cup of Cascade Ice Orange Mango, 1 cup of fresh strawberries, 1 banana and 1 cup of ice cubes. Blend until smooth, and enjoy! 

What’s your favorite go-to healthy breakfast? Tell us in the comments below, or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram. 

Need Some New Reading Material? Check out These Fellow Healthy Living Blogs!

by Cascade Ice on July 15, 2020

As a follow-up to our previous blog post on the best healthy living podcasts, we thought we could also offer up some great blogs that focus on living a healthy life through regular exercise, clean food, and mental wellness. Below are some of our favorite reads (besides our own The Flavorful Life blog, of course) that will help take your fitness, diet and overall wellness to the next level.

The Art of Healthy Living

Written by experts in the industry, this blog delivers information on everything from beauty tips to mental health. It’s laid out beautifully in dozens of categories, along with reviews on various diets or exercise offerings. The recipe section will give you some unique ideas on how to spice up your diet while staying on track with your goals. 

The Fitnessista

Gina, aka the “Fitnessista,” has had her blog since healthy living blogs started! She has a fun vibe and shares quick, impactful workouts and family-friendly recipes, as she’s a wife and mom herself.  She’s a certified personal trainer, group fitness instructor and weight loss specialist, so the blog is the perfect resource for getting inspiration on setting and maintaining healthy living goals (and getting inspiration on a cute outfit to wear too!)

The Healthy Maven

This blog is perfect for those who are looking for a varied approach and lots of options for advice. With focus on living a better life at home, work, and the gym, The Healthy Maven offers tons of amazing recipe ideas, DIY tips and enjoyable workouts. There is even a sister podcast available (by the same name) who have weekly guest speakers in the health and wellness industry.

Fit Bottomed Girls

This blog has been around for a long time, and follows the lifestyles of two friends who strive to maintain a healthier lifestyle without succumbing to the ideals of what fit should look like. They take a balanced approach to healthy living, with the advice of creating long-lasting, small, daily changes that you can stick with. They offer delicious nutrition-packed recipes, workouts, and meditation exercises.Do you read healthy living blogs? What is your favorite? Tell us in the comments below! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.