7 Simple Easy Ways
To Get Up & Get Moving

For many of us, early spring is when we start vowing to exercise more, but if you’ve been more of a couch potato than a gym rat since the pandemic—or longer—committing to a major workout can be intimidating. However, with the right approach, you can ease into a workout routine and make steady progress.

Remember: Any activity you incorporate into your day is a significant step forward. Every action you take matters. Age, timing, or size should never discourage you from starting. Make the choice to improve your well-being and happiness by taking small steps.

Ways to Help You Get Up & Get Moving

Adding more movement into your day doesn't require a new Spandex-heavy wardrobe or a pricey gym membership. What you do need is a plan and a positive attitude. Here are seven no-pain-but-some-gain ways to get yourself moving more this year.

1. Set Immediate Goals—and Reward Yourself

We are a nation that loves immediate gratification, we tend to care more about our present self than our future self. So while it’s important to have long-term goals like reducing your risk of heart disease, cancer and diabetes, you also need milestones you can reach short term, like walking up the stairs without feeling winded, walk your dog more often or hitting 3,000 steps a day by the end of the week. When you've completed those short term goals, reward yourself (with a manicure, a massage, a midday movie matinee, or a new pair of running shoes).

2. Mark Your Calendar

One way that helps make those small activity goals stick, is to add them to your daily schedule or add an alarm on your phone. Each morning over breakfast, figure out a few ways you will add in extra movement, and note them in your calendar.

3. Add New Habits to Old Ones

Fitness is all about creating good habits. The best way is to add a new habit to one you already have, is to start small. Creating these habits could be doing a few lunges as you walk outside to get the mail, stand up and walk around your office each hour or doing squats while you brush your teeth. Once you mindfully add these new ways to get moving, you'll start doing them without even thinking about it.

4. Elevate Your Housework to the Next Level

Most household chores involve getting in a little cardio workout. You can kick it up a notch by purposely adding more steps and movement. When you’re doing laundry, for example, fold a few shirts and then get up and put them away. Next, go back to the laundry room, fold a couple of sweatshirts and put them away. Do the same with all your laundry, from jeans to socks, and watch your daily step count increase.

5. Limit Delivery Apps

In this new electronic age, you can get groceries delivered to your door or find people to hire to do your physical tasks like putting together furniture and walking your dog right on your phone. It can be tough to rouse yourself off the couch when just about everything you need is available at your fingertips. Take a moment and  choosing one or two tasks to do on your own for the next month, such as carrying your own groceries or mowing your own yard.

6. Take a Stand

Humans are not meant to be laying around all day. You can invest in a standing desk, set an alert on your phone every 60 minutes as a reminder to get up or do a chore between episodes of your favorite series. If you’re at work, walk a loop around the office. If you're at home, put on your favorite song and take a dance break. There are a lot of ways to get some movement in your day, be creative and make it fun, so you don't give up.

7. Get Friendly

One effective method of adhering to a new movement plan is by enlisting a companion to join you. This will provide a person to hold you accountable for your movement, or lack of movement. Having someone to encourage you and cheer you on will get you out of the house, create a stronger bond and increase your fitness goal success. Moving with other people can also boost your social connections and create fun opportunities. Try inviting a friend to sign up for a yoga class, meet to play pickleball or make a date to walk around a near by park. It’s a great way to wind down and connect at the end of the day.

 Now that you've learned about the 7 simple and easy ways to get up and get moving for fitness, it's time to put them into action. Remember, fitness is not just about physical health, but also about mental and emotional well-being. By incorporating these tips into your daily routine, you can improve your overall fitness and lead a healthier, happier life. Embrace the challenge, enjoy the process, and reap the countless benefits of an active and healthy lifestyle.

You've got this!

Coach Trina @ dragoyle.com 

Best 5 Animals For Your Backyard

Which animals are great for your backyard?

Having animals in your backyard can bring numerous benefits, from companionship to self-sufficiency. If you're considering adding some furry or feathered friends to your outdoor space, here are the top 5 animals that would be perfect for your backyard.

 

1. Chickens 

Chickens are a popular choice for backyard animals due to their low cost and high productivity. Not only do they provide fresh eggs daily, but they also help control pests and fertilize the soil. Chickens are relatively inexpensive to purchase and maintain, requiring only a small coop and some feed. With proper care, they can live for up to 8 years.

 

2. Bees

Keeping bees in your backyard can be a rewarding and environmentally friendly hobby. Bees are essential pollinators, helping your garden thrive and increasing fruit and vegetable yields. Additionally, they produce delicious honey. While setting up a beehive requires some initial investment, the benefits outweigh the costs in the long run.

 

3. Rabbits

Rabbits are a great choice for backyard animals, especially for those interested in self-sufficiency. They are low-maintenance and provide a sustainable source of meat. Rabbits reproduce quickly, allowing you to expand your backyard farm. They also produce nutrient-rich manure, which can be used as fertilizer for your garden.

 

4. Goats

If you have a larger backyard and are looking for a more substantial animal, goats are an excellent option. They are efficient grazers and can help control weeds and overgrown vegetation. Goats also provide milk, meat, and fiber. However, they require more space and specialized care compared to other backyard animals.

 

5. Quails

Quails are small, low-maintenance birds that are perfect for smaller backyards. They are prolific egg layers, providing a constant supply of nutritious eggs. Quails are relatively quiet and don't require much space. They are a great choice for urban dwellers who want to enjoy the benefits of backyard animals without disturbing the neighbors.

 

While the initial costs of acquiring and setting up these animals may vary, the long-term benefits outweigh the investment. Not only do they provide valuable resources like eggs, meat, and honey, but they also contribute to a more sustainable and self-sufficient lifestyle. By having these animals in your backyard, you can reduce your ecological footprint and be better prepared for emergency situations.

To your survival,

Coach Trina @ dragoyle.com

 

 

Top 5 Prepper's Gear for Urban Survival

Dear Preppers and Survival Enthusiasts,

Welcome to the latest edition of our blog newsletter, where we explore essential gear and strategies for urban survival. Living in a bustling city brings its own set of challenges, and being prepared for emergencies is paramount. 

Today, we'll be focusing on the Top 5 Prepper's Gear for Urban Survival, designed to equip you with the tools needed to navigate and thrive in an urban environment.

1. Urban Bug-Out Bag (BOB): An urban bug-out bag serves as your go-to survival kit in the event of an emergency. This compact backpack should contain essential items like a multi-tool, flashlight, extra batteries, a first aid kit, water purification tablets, non-perishable food, a compact sleeping bag, a reliable folding knife, a small portable stove, and a city map. Customize it to suit your needs, ensuring lightweight and versatile gear that can sustain you for at least 72 hours.

2. Personal Safety and Self-Defense Tools: In urban environments, personal safety should be a top priority. Consider equipping yourself with self-defense tools such as a high-decibel whistle, a compact pepper spray, or a discreet personal alarm. Additionally, learning self-defense techniques and situational awareness skills can greatly enhance your safety and confidence.

3. Compact Water Filtration System: Access to clean water during emergencies can be a challenge. Invest in a portable water filtration system designed for urban survival. These compact devices can filter water from various sources, including tap water, lakes, and rivers, removing harmful contaminants and making it safe to drink. Having a reliable water filtration system ensures you stay hydrated and reduces the risk of waterborne illnesses.

4. Emergency Communication Devices: Maintaining communication in urban areas during emergencies is crucial. Consider investing in a hand-crank or solar-powered emergency radio that can receive AM/FM frequencies, NOAA weather alerts, and even shortwave bands. Additionally, a fully charged power bank or a portable solar charger can keep your essential electronic devices functioning, enabling communication and access to vital information.

5. Urban Navigation and Escape Tools: Navigating through the maze of urban landscapes during emergencies can be challenging. Equip yourself with a reliable city map or a GPS device specifically designed for urban environments. A sturdy foldable pocket compass can help you orient yourself, while a compact pry bar or a window breaker can assist in emergency escapes or gaining access to locked spaces.

Remember, being prepared is not just about gear; it's also about knowledge and skills. Regularly update your emergency plans, practice urban survival drills, and stay informed about potential threats and evacuation routes specific to your city.

It's essential to adopt a mindset of resilience and resourcefulness, staying informed, and connecting with like-minded individuals within your community. Share your knowledge and experiences with others, and consider joining local emergency preparedness groups to exchange ideas and support one another.

Stay safe, stay prepared!

Coach Trina @ dragoyle.com