Facebook Twitter YouTube Pinterest Instagram

How to Create an Affordable and Awesome Home Gym

by Cascade Ice on October 22, 2020


We are living in unprecedented times that call for more caution to be taken when it comes to exposing ourselves to COVID-19 by visiting restaurants, shopping malls and gyms. Which is why millions of Americans have opted to get their exercise from the comfort and safety of their home instead of workout facilities where germs are more easily spread. But what if you do not have a lot of money to spend? You can still build an amazing space to get your daily dose of exercise at home. Here’s how!

Identify the perfect spot

Some have an extra room in their home that could easily be converted to a workout space, but many do not. In the latter case, exercising outside when the weather is optimal is an option as well. The exact space you will need will depend on what types of workouts you plan to do. If you would simply like a yoga and stretching area, roll out your yoga mat and you are set! If you would like some weights, kettlebells or barbells, make sure you choose a space that will accommodate more room for you to perform various exercises with different types of weights. Make sure the room is well ventilated and comfortable. Add some music if you would like!

Use household items

Don’t have any weights or workout equipment and hate the idea of spending money on it? Try using household items. A sturdy chair or couch can be used as a bench for tricep dips and chest presses, in addition to tons of other exercises. Soup cans can be used as weights, and heavy reusable grocery bags filled with cans could be used as a kettlebell. Or look at your local thrift stores, discount stores or online swap sites to see if anyone near you is selling or offering used equipment. 

Come up with workout routines

The Internet is a treasure trove of free workout inspiration! Whether you are looking for an intense, quick HITT workout or need pointers on weight-lifting exercises, most of it can be found for free on YouTube. Of course, there are other paid options that require memberships or even apps that will provide daily workouts. This takes the guesswork and the boredom out of working out at home, and some people report that it feels as though you’re in a group fitness setting, which can often keep your motivation going.

Recover like a champ!

One of the most important parts of any workout, whether it’s at home, outside, or at a gym, is recovery. If you do not stretch and hydrate after a workout, it can leave you with cramps, fatigue and soreness that will undoubtedly decrease your chances of making it a daily habit. So, what is the best way to make sure you reap all the benefits of at-home exercise? Make sure you hydrate! Plain water or fancy water (Cascade Ice Sparkling Water is a fantastic way to make sure you don’t get bored) – all that matters is that your body gets back the water that you sweat out during exercise. And taking 5-10 minutes to stretch after a workout can decrease your chances of getting injured. Plus, it feels great!Do you have a home workout space? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.

5 Simple Tips to Help Curb Your Sugar Cravings

by Cascade Ice on September 25, 2020


Do you usually crash after your morning coffee and bagel? Do you head for the vending machine to help you get through the afternoon slump? You may need some help managing your sugar intake. Whether we realize it or not, most Americans consume around 70 grams of sugar each day, and the daily recommended limit is 25 grams for women and 38 grams of sugar for men. And unfortunately, it can be a slippery slope – when you consume more sugar in your diet, you end up craving more. 

There are many reasons why sugar is so addicting. It can release the “feel good” brain chemical, serotonin. It can also release endorphins, which makes us feel calm and happy. Too much sugar in our diet can lead to issues like heart disease and diabetes. So how can you stop the sugar cravings for good? Here are some easy to implement tips that you can refer to each day, making small changes that add up to a healthier lifestyle overall.

Make a plan

Whenever you’re trying to make changes to your lifestyle, it’s always enlightening to sit down and write everything out. Chronicle your food and activities for a week, taking special care in identifying where you can make small changes. Then, make a plan. Set attainable goals for yourself and celebrate when you’ve achieved them! A lousy diet often results from a lack of planning and reaching for less healthy choices out of convenience. After all, we live fast-paced lives. So slow down, plan, and celebrate your progress. 

Get moving

Especially during a pandemic, it’s easy to stay inside and brush off plans to get out and exercise. But now more than ever, it’s important to get your body moving, your blood flowing, and boosting your energy levels. Does this have to be 6 miles of running every day? Absolutely not! Start with a daily neighborhood walk, or taking a flight of stairs instead of the elevator, or even a virtual yoga class. It really doesn’t matter how decide to move your body, just move it! Studies have shown that mild exercise can trigger metabolic processes that make more blood sugar available to the brain, which reduces cravings for sugary, processed foods. 

Tackle cravings with fresh fruit

Sugar cravings are unavoidable, especially when you’ve just started your journey to a low-sugar lifestyle. Keep lots of fresh fruit handy for when sugar cravings hit. Unlike processed sugar, with fruit you also get fiber, nutrients, and refreshing, sweet taste. Like we mentioned above, having these things ready at all times make it easy to make better choices.

Stay hydrated

We’ve said it before and we’ll say it again … staying hydrated is one of the most important things you can do to maintain a healthy lifestyle. Staying optimally hydrated in particular can help you manage sugar cravings too. Replace sodas and juices with water or an organic sparkling water to help reduce your added sugar and overall calorie intake each day. Check out what Cascade Ice Sparkling Water has to offer!

Indulge occasionally

We know, it sounds counterintuitive. But making huge, sweeping changes can sometimes backfire if you don’t give yourself a little “wiggle room.” So, our advice is to give in a little when it comes to your sugar cravings. Allow yourself a small amount of what you’re craving, whether it’s a small cookie or some soft serve. Enjoying a little of what you crave can help you avoid binging and failing altogether. So give yourself some love and allow yourself some small treats every so often! You’ll be surprised at how it helps you stay the course.

How do you curb your sugar cravings? Tell us in the comments below, or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.

Welcome the Fall Season with our Pumpkin Citrus Cider!

by Cascade Ice on September 25, 2020

It’s that time of year again! It’s officially fall, which means you can dig out your favorite sweater, look for falling leaves, and whip up everything pumpkin-flavored in celebration of the season. One of our favorite things to do when the weather starts turning cooler outside is create a new cider drink with our favorite Cascade Ice Sparkling Water flavors. 

You’ll love this take on a classic cider recipe, which includes a citrus twist – perfect for transitioning into Fall. And of course, it’s low-sugar and low-calorie, and can even be made without alcohol!

Cascade Ice Pumpkin Citrus Cider

1.5 oz of Spiced Rum

1/2 oz Allspice liqueur

3 oz Cascade Ice Sparkling Water in Lemonade 

2 oz pumpkin puree

Fresh lemon for garnish, if desired


Put the pumpkin puree in your glass of choice, adding rum and liqueur on top. Mix thoroughly, then add ice. Pour Cascade Ice Sparkling Water in Lemonade over the top, and garnish with a lemon or lemon peel. Feel free to add fresh lemon juice if you prefer more of a citrus taste. Cheers!

What’s your favorite drink to welcome the fall season? Tell us in the comments below, or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram

5 Ways to Prepare Your Immune System for Fall

by Cascade Ice on September 10, 2020

With experts predicting that this year’s flu season will be more serious than most, people will be looking for ways to prepare their bodies to fight off infection and even shorten or lessen the severity of seasonal illnesses. And as COVID-19 still looms, now is a great time to do all that you can to stay healthy and keep your body strong.  After all, when your body is working well, it can help you avoid illness. But if you let it get run down, you’re more likely to get sick.

Your immune system is a complex system of cells and organs that work in harmony to protect you against disease, and stops bacteria and viruses from entering your body. Here are 5 simple ways to keep your body running the best it can be heading into the Fall season.

Take a probiotic

About 80 percent of your immune system reaction happens in your gut, so it’s very important to keep it healthy. Recent studies concluded that probiotics can boost the body’s immune response, helping it to better prepare to fight infections including the common cold. There are many probiotics available in drug stores or grocery stores near you – choose one with a few different strains of good bacteria.

Eat the Rainbow

We all know that a well-balanced diet includes lots of fruits and vegetables, but did you know that the immune system needs nutrients from all kinds of different foods to function at its best? Try to include many different types of foods in your diet that include vitamins, minerals, fats, carbohydrates and protein. Red, orange and yellow vegetables contain Vitamin C, and leafy greens include vitamins C, E and K, folate and other minerals. 

Go outside

Getting outside each day has too many benefits to name, but the most important benefit during colder months is getting Vitamin D from sunlight. Daily exposure to the sun can also help your body better absorb vitamins and minerals to keep you healthy. Being in nature and getting fresh air can also reduce anxiety, improve your sleep cycles, and help you to be social during COVID-19 when it’s much safer to interact with others outdoors.

Use a humidifier

Several studies have shown that viruses like the flu may spread more easily in dry air. Humidifiers work to add moisture to the air in your home. Humid air has also been shown to make virus particles more likely to fall out of the air quickly after an infected person has breathed or coughed. And, if you do come down with the sniffles, a humidifier will keep your nasal passages lubricated so there is less discomfort.

Hydrate Your Body

One of the most important but often most overlooked factor in keeping the body functioning its best to prevent illness is staying hydrated daily. Drinking more fluids may even boost immune system function, helping you fend off illness during the fall and winter months. You can even give your water a boost of natural vitamins by adding lemon, honey or even mint. If regular water gets boring, try a zero-calorie Cascade Ice Sparkling Water – available in many flavor options to keep you hydrated each day.

How do you keep your immune system running great? Tell us in the comments below! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.