Last week, I shared how exercise is part of the basic foundation in living a balanced life.

But how do you make time for fitness? Everything else seems more important – your job, children and managing the home. The last thing you want to do at the end of an exhausting day is 30 minutes of cardio. I know that, and the answer is, you have to simplify. Otherwise its not going to work.

Here are a few of the ways I fit fitness into my daily life. I’ve been doing these things for years – not just since I quit my day job. By simplifying your expectations, you can make everyday fitness fit into your life. Give some of these a try.

• Yoga. If the thought of joining a classroom of limber vixens scares you, try yoga at home for a while. This post will give you some easy ideas on how to do that.
• Walks. Bundle up and head outdoors or walk indoors – at home, a gym or shopping center. (Note: If you are on a budget, don’t bring your wallet.)
• Running. Start slow. Try 5 minutes of running with 5 minutes of walking and listen to your body. If that feels like too much, decrease the time even more. When you start slow, you give your body time to build up muscles and endurance without burning out.
• 10 minute solution videos on Netflix. If I’m pressed for time, the 10 minute solution series is perfect for fitting in a heart-pumping workout without the time constraint. You can mix it up with pilates, yoga, kickboxing and toning – they’re all broken up into 10 minute increments.
• At home workouts. When I have the time, I push myself with more intense programs like P90-x or Insanity. I don’t always complete the workouts  - I simply do as much as I’m comfortable with. Turn it off when you’ve had enough. Everyday fitness is all about working out at your own level. Tip: Don’t forget to cool down with some slow walking and stretching.
• Intervals of pushups and situps. If you’re watching TV, try a few strength or core building exercises at the next commercial break.
• Use rewards. If you struggle to stay motivated with fitness, let your daily pleasures become rewards. If you like to lay around on the couch at the end of the day, go ahead – but earn it with 1o or 20 minutes of activity first.
• Power clean. When I’m faced with a dilemma like clean the house or workout, I combine the two. Do a few squats while you clean the bathroom. Jog from room to room. It may sound crazy (I know it does) but I’m able to clean, workout and then go do something I love.

Create a fitness habit by working out a little bit everyday. Start with 10 minutes and work up to longer routines when you’re ready or as you have time. We all have full lives. Set aside 10 minutes of everyday for a better you.

What’s your biggest challenge with staying fit?

If you want to support this blog, here are a few options:

• Share my posts on Twitter or Facebook.
• Buy my book, The Hybrid Homemaker.

 Photo by Thomas Hawk

A bit of lusting after someone does wonders for the skin. -Elizabeth Hurley

I’ve had more skin problems as an adult than as a teen. It’s been frustrating.

I’ve been to the dermatologist. The cream she prescribed made my skin 10 times worse.

I’ve purchased and tried many products – some expensive, some cheap.

At age 30, I’ve finally had a breakthrough. I have sensitive skin. This means many products won’t work for me. The chemicals and fragrances in traditional skincare lines irritate my skin. Maybe you know the feeling.

Another skin reality for me: Acne is mostly stress related. I’ve dealt with this by slowing down. I rarely get acne anymore.

My experiments with natural solutions

Some of my earliest posts on Peace & Projects were related to skincare. I wanted to go natural, but also be realistic – I wasn’t going to continue a regimen that didn’t work. I’ve tried:

• All water method. (No cleanser, no moisturizer.) This did not work for me. I know a few women with stunning skin that use this method. It must be genetics.
• Oil cleansing method. Many people – including Tsh Oxenreider of Simple Mom – have success with this routine, but  I couldn’t get it to work for me. I tried a variety of oil blends to no avail.
• suki. This pure line from a local organic store did not work for me.
• Olive oil as eye make up remover. Did using oil to remove makeup work? Sort of. I decided it left behind more traces of make up than the (somewhat gross) method was worth. Also, a few pimples popped up around my eyes from the leftover oil.

What works for my sensitive skin

After many years of trial and error, I finally have a system that works beautifully. I use.

• Dr. Bronner’s lavender liquid soap. I am seriously in love with Dr. Bronner’s soaps. To cleanse my face, I dilute a drop in a sink of water and gently scrub with a wash cloth. The lavender is calming for my sensitive skin – another bonus. I only use the soap at night; plain water works fine in the morning.
• Aveda all-sensitive moisturizer. This product is fabulous. I’m thrilled with how soft and supple my skin is. My dry spots are disappearing and the appearance of my skin is improved after only a week of use. It isn’t cheap, but I’ve found a little bit goes a long way.
• Yes to Carrots moisturizing eye cream. Is eye cream necessary? I’m not sure. (I know it isn’t truly necessary. Maybe preferred is a better word choice.) I’ll need to experiment going without before I decide. For now, Yes to Carrots is light and lasts forever. It’s also paraben free.

Beauty is not in the face; beauty is a light in the heart. -Kahlil Gibran

Do you use natural skincare products? Have you tried and failed? Share your story in the comments below.

Sharing is clearly caring on Facebook and Twitter.

Photo by Walt Stoneburner

Down in the dumps?

Did you wake up on the wrong side of the bed? Start off on the wrong foot?

Shaking that funky feeling can be tough, especially if you’re pressed for time. We still have to love our children, get ready for work and set out to do something amazing.

Feeling blue will have a domino effect on your whole day. I’ve been there. It’s hard to give a little love when you feel off.

Before we get to the tips, I want to make sure I point out the difference between a day gone wrong and something more serious. Really – is it just a bad mood or are you coming unglued?

Major Depressive Disorder is a serious illness. It can effect everything from your sleeping patterns to your appetite. According to the National Institute of Mental Health, the disorder is more prevalent in women than men. Learn about the symptoms and causes of depression in this New York Times article.

A mild funk is different.

Instead of wallowing in the misery of a down day, I’ve found five steps that cure that funky feeling, guaranteed. Even if you’re flying high today, bookmark this post for next time a funk rolls in. Then, follow each step in order. Finally, tell me how it worked in the comments below.

1. Do 30 wild jumping jacks.

The trick is to raise your heartbeat, which is scientifically proven to trigger a positive feeling in the body. (Bonus happy points if you do this at work. Next to your cubicle. Right now.)

2. Listen to music.

Plug into Pandora and let the sound of music lift your spirit. Pick happy stations like Nickel Creek or Guster.

3. Write down three things you are thankful for.

Quickly, the first things that come to mind. Now, stick the list in plain view for the rest of the day.

4. Connect with someone that always cheers you up.

Phone conversations with my 2 year old niece never fail.

Her favorite word is, “Hi.”

Hi.

Hi.

Hi.

Hi.

(Never gets old, I swear.)

5. Close your eyes and go to your happy place.

It could be an event, an epic moment, a vacation spot, your childhood bedroom, a time you felt strong – you pick the place! Here’s where I go (and the story behind it):

BONUS

Imagine your only care in the world is to be rolled up in a blanket burrito on the couch.

If this post helped you, please share it with other people. Thank you!

Photo by caseydavid

Drum roll … Back on December 13, I challenged you to join me for a 23 day fitness challenge.

The challenge ended yesterday on Jan. 5.

I owe these bloggers a special thank you for spreading the word:

• The always lovely Katie Tallo.
• Teaching us all to have more with less: Courtney Carver
• Jenny Smythe, a lovable minimalist.
• Eric LaForest, a simple living/health blogger.

You guys rock!

Keeping up with my end of the bargain, here is the official certificate of awesome. Download it, save it as your computer background, print it, display it with pride. I’m trusting you to be honest. Redeem at your own good karma risk.

Certificate of Awesome – Click here to download.

Personally, I completed my goal at exactly 700 minutes. Here’s how I did it:

• Dance party with my sisters and nephews
• Run/walk combo, my new favorite workout
• Cardio cleaning. Yup. You can imagine.
• Yoga, my one true workout love
• Walks outside. An accomplishment alone living in Wisconsin.
• Kick boxing with my sister-in-law
• P90X ab ripper, also known as 16 minutes of pure torture.

My thoughts on the challenge

It was hard to fit in fitness during the holidays; no doubt you know what I mean.

At the same time, this challenge was just what I needed to offset some of my horrible holiday eating habits. (The cookies, my god! Need I say more?)

If you tried the challenge but fell short of the minutes, I’d like to give you chance to download the beautiful certificate anyways.

How?

Create a 700 minute challenge of your own.

Now is the time to fit fitness back into your life. You could do it in 23 days or 40 or 60. I’ll leave that up to you. If you sway more on the zero minutes side of fitness, this personalized challenge can be something to feel good about.

So take the first step: Set a realistic goal. Then take one more step, then another, and see how far you go.

If you create your own fitness challenge, please let me know in the comments below so I can cheer you on!

Photo By Temari 09

The time has come to set a goal.

I realized this as I enjoyed one of four family Christmas gatherings last weekend.

The reality is this: At this rate, no way, no how will I be able to get through the holidays AND be fit for my beach vacation a few weeks after.

Beach vacation = bikini = worst timing of the year.

Yes, that’s right. In January, I’m going on a beach vacation with Mr. Right. This is our first big couples vacation in four years – we are very excited! It’s also the first big vacation we paid for without going into debt – double exciting.

When we booked the trip, both of us were committed to staying in reasonable shape through the months of November and December.

The problem is, instead of progress, I’m heading in the opposite direction. The love handles are getting more handly. The stomach pooch, more poochy. These are physical reminders that I’m not taking the best care of myself.

None of this is happening because I’m eating healthy foods and exercising. On the other hand, this post isn’t about depriving yourself to get skinny. Like Tammy said, being thin is not the only way to be accepted in society.

I could tell you the obvious, like:

• avoid eating 10 Christmas cookies in a row
• say “no” to that second glass of Merlot and
• give away that tempting bag of Halloween candy.

But that doesn’t work for me.

So like I said, I’m setting a goal.

Before I go on, did you hear? I just wrote 50,000 words of my novel in 30 days. Which is why I’m using the same NaNoWriMo goal philosophy to get in shape. That kind of motivation really worked for me.

So here’s my goal – and a challenge to my readers.

Join me.

Starting Tuesday, December 14, 2010.

For 23 days and nights.

700 minutes of fitness.

That’s just 30.5 minutes a day. Or 60 minutes one day, skip the next. Or however you want to add it up.

Until January 5, 2011.

How this challenge works

First, become a fan of this blog on Facebook or follow me on Twitter. I’ll post a fitness tip each day of the week and record my progress. (No tips on weekends – I unplug.)

Use the hash #23fitness to see how others are doing on Twitter and brag about your minutes.

Update your Facebook status with your minutes each day so others can “like” it and cheer you on.

Reach your 700 minute goal however you chose – there are no rules. Just make every minute count – get your heart pumping, even if it’s just a little bit.

Ways to spend your minutes

• walking
• running
• jumping jacks
• yoga
• swimming
• sledding
• ice skating
• pilates
• kickboxing
• zumba
• squats
• jogging in place
• dancing
• you name it
• you get to decide

How to fit in fitness

Yes, I realize there’s a lot to do this time of year. Here are some ways to make time for 30 minutes of fitness each day.

• wake up earlier
• go to bed later
• lunch break
• don’t watch TV
• quit playing Facebook games
• before heading home from work
• when the kids go to bed
• break up the time into 10 minute increments.
• ask for help. Don’t try to do it all.

How to make fitness fun

• Join this challenge. If nothing else, I will be your personal cheerleader!
• Workout with your girlfriends.
• Workout with your spouse.
• Get a sibling or parent on board and talk about your progress everyday.
• Feel empowered while everyone is complaining about the dreaded holiday bulge.
• Read about 5 things that make fitness enjoyable.

What’s in it for you?

• Besides a healthier mind and body during the holidays?
• Besides a challenge where you will literally see the results?
• Besides being able to kill the guilt for having a sugar cookie?

A certificate of completion.

Anyone who completes this 23 day fitness challenge will be able to download a printable certificate at the end of the challenge. Kinda corny, I know, but I can’t wait to print mine and stick it to the fridge.

Are you ready to kick butt for the next 23 days and nights?

Join me!

Please spread the word, sign up, and remember – you just have to make it through one minute. Then one more, and keep going until you reach your goal.

Photo by gtall1

Hi, I’m Melissa, and I’m one of the stiffest humans on the planet.

When I wake up in the morning, I can’t touch my toes. When I go to bed at night, I still can’t. Flexibility has never been my amazing work. In fact, from the stats above, I plain suck at it.

If you’ve never tried yoga, or worry that you’re too overweight, too old, too stiff, too uncoordinated … the main point of this post is to prove that you’re not.

My Story of Stiff

I blame a few things for my taut tendons, like my height (I’m 5’9″) and the more probable truth – that I spent the past 11 years sitting down on the job. Good thing, too … If I hadn’t, I would have been fired. That’s the reality of a cubicle career.

A while back, I flirted with the idea of yoga. Everyone was talking about it, so I decided to join the movement. To prove I was serious, I bought a cute yoga outfit and signed up for a class. (Just a note – cute yoga outfits are overrated. Grab a stretchy shirt and pants from your closet. They’ll work just fine.) While the rest of the class flowed into their poses, I felt like a lanky loser. I became really discouraged during downward dog when the instructor whispered, “Heels on the ground.” Then, she pushed down on my low back.

Well, that just wasn’t going to happen, lady!

Maybe you’ve had a similar first-time with yoga. If the thought of joining a classroom of limber vixens scares you, try yoga at home for a while. This post will give you some easy ideas on how to do that.

Why something like touching your toes matters.

When you’re wound up, literally, your body is at risk for a lot of bad stuff. Increasing your flexibility gives you:

• More enjoyment in life due to free movement.
• Improved workout performance.
• Decreased risk of injury.
• Reduced muscle soreness.
• Improved posture.
• Reduced risk of low back pain.
• Increased blood and nutrients to tissues.
• Improved muscle coordination.

It’s also one of the natural ways I avoid panic attacks, and I do it right from the comfort of my home. I try to start each morning with a few easy positions, working through one longer session twice a week. Linking my breath with movement first thing really sets the mood for the rest of the day. I’ve actually developed a huge yoga crush since my first experience.

Fair warning.

Yoga is a lot harder than it looks. At first, you might notice:

• You feel out of breath. You might even work up a sweat, but don’t worry, that’s a good thing. If you feel like quitting, just hold a position until your heartbeat slows down a bit. Then, flow back into movement.
• Your wrists hurt. The palms of my hands and wrists were a little sore when I first got into a yoga routine. Stick with it. The pain goes away after the first week or two. Keep strengthening those new body parts.
• You’re not doing it right. It’s easy to worry about getting every pose perfect. The best thing to focus on is linking your breath to movement. The poses will feel more natural as you learn the flow.

Are you ready to get your yoga on?

There’s no fancy equipment or gym membership required. Here’s what you’ll need:

• A mat, which you can buy for about $10 – $20, and
• Your body

Here are a few ways to learn the poses and routines:

• Basic poses you can learn and do at home (scroll to the end of the post): Minimalist yoga.
• 10 Minute Yoga Solution DVD
• Crunch: The Perfect Yoga Workout
• Search for yoga videos on YouTube.
• You can stream yoga workouts with your Netflix membership, too.

Bonus: Try Yoga Night with Your Girlfriends

I have proof: This is a fun way to make fitness and friendships a priority.

Due to our schedules and kids, we can’t start yoga night until about 9 p.m. After yoga, we indulge in a little wine, a healthy snack, conversation and (sometimes) Sex and the City reruns. It’s been a really positive way to connect to ourselves and each other.

And coming from the stiffest human on the planet, that’s truly something to celebrate.

From left, Melissa with friends Molly and Lynn.

If you enjoyed this post, please share it with other people. Thank you!

Top photo by leo.prie.to

Yoga night photo by Lynn’s incredibly patient hubby Matt

I used to smoke a pack a day.

If I remember right, that equals about 20 little sticks of stress relief for my enjoyment.

Smoking was marvelous. I thoroughly enjoyed it, though I’ll beat you with my clunky laptop if you ever start such a nasty habit.

Since I gave it up over three years ago, I’ve had to find alternative ways to relieve stress. The year I quit, I was a newlywed, officially became a step mom and got a puppy.

I had a bit of stress.

Here are my top 9 ways to relieve stress, in order of effectiveness.

Vigorous exercise. Read it and weep. Running, kick boxing, jumping rope, serious bike riding – I’m not talking about the lolling around types of exercise. I mean the kind where your face is a couple shades of red and sweat beads form. This is the number one way to avoid and beat stress. Not the easiest way, but by far the most effective.

Getting enough sleep. Create a sleepy routine:  about a half-hour before bed, quiet your mind by reading or doing something without electronics. Take 10 minutes to put the day away.

Listening to music. A day without music leaves too much quiet to fill with noisy thoughts like, “Hurry up!” and “You’ll never get all this done!” Let your ideas dance around a little. My favorite Pandora stations for a pick-me-up? Nickel Creek for happiness. Kings of Leon for motivation. Yeah Yeah Yeahs for anger management.

Red wine. It’s like a party in my mouth to sip an old vine zin or pinot noir. Enjoy a glass several hours before bed so it doesn’t interfere with your sleep.

Herbal tea. My favorite splurge is yogi relaxed mind tea – the blend really works. If you need a cheaper option, try Sleepytime by Celestial Seasonings or Sweet Dreams by Bigelow.

Meditation. I used to think you had to be Buddhist to practice meditation, which isn’t the case at all. It’s a wonderful way to quiet the mind and be present with your surroundings. Here are some articles that explain some super easy techniques:

Meditation for beginners – 20 practical tips to help you get past the initial hurdles and integrate meditation over the long term.

How to use mini-meditations to relax and focus - Mini-meditations boost focus and calm your mind throughout the day. There’s no fancy preparation or techniques, and you can do them anywhere in less than a minute.

How to practice walking meditation – Be present and mindful of your experiences while you walk.

Movement and action. I’m guilty of filling my life too full, which leads to stress. Instead of letting my mind race with everything I need to do – I just start doing something. If you keep moving, stuff gets done.

Go somewhere alone. It could be a walk, a coffee shop where you can sit and think, even shopping. Get up from your desk and walk around the building outside. Sometimes it’s necessary to physically separate from the chaos. When I need to work alone, I tell the kids I’m not taking phone calls for the next hour and shut the office door to focus.

Touch. Give your kids a hug, greet friends by slinging your arm over their shoulder, kiss you spouse, snuggle. Turn on the power of touch – not in a creepy way, but a healthy, organic way, like the suggestions above.

Chronic stress can lead you down a dangerous path. It’s been shown to weaken the immune system, strain the heart, damage memory cells and deposit fat at the waist. Unchecked, it becomes an excuse for other bad habits, like drinking too much, eating junk food or smoking those nasty cigarettes.

Put a new pack in your pocket – like these tips – for a natural high that’s just the fix you’ve been craving.

If my writing helps you, please share it with other people. This is the number one way you can support my blog. xoxo Melissa

Photo by David Gaborit

It’s been a while since I shared a project with you. Enjoy!

Update: I’ve been really good working on my fitness level, an area of growth from my clarity project.

My pants fit better, my attitude is up and my skin has a natural glow.

When Barrie said, “Stop eating a Western diet and start eating real food,” I got to thinking about the groceries we buy.

Take our recent vacations. Before each trip, I bought all sorts of convenient foods – potato chips (my personal weakness), Cheetos, granola bars, sugary cereal. Some items were healthier than others, but the bottom line was, I knew better. I knew these items weren’t healthy, but I bought them anyway because it was easy.

I know my kids will eat them. When we need a snack in a hurry, there’s no fuss – just grab the bag and go. I needed an alternative to these snacks, which is just the inspiration I got on our last vacation to Wisconsin Dells.

Cue heavenly music. It happened at a spa.

My lovely mother-in-law (really, she is!) treated me to a spa day – a pedicure, lunch, wine, the works. What a change from the water park menu! Instead of fried cheese, breaded chicken patties and onion rings, we enjoyed fish tacos, berry salads and whole wheat veggie wraps. I felt like an angel in Healthy Heaven. Nothing on the menu was fried. It was all real food.

Even the snacks were real food – the meditation room featured a mixture of spa nuts. I’m not sure the brand or exact ingredients, but I recreated the mixture at home.

Good news: spa nuts are delicious, easy to make and frugal, too.

The total cost to recreate the mixture was $6.76. I’m guessing it will last over a month. I love this snack because it’s:

• Filling! I don’t have to eat handful after handful to feel satisfied. Just a small scoop really fills me up.
• Sweet and salty.
• Easy to grab and go - just pour a few scoops into a container.
• Non-perishable. I keep mine in a candy dish with a teaspoon scooper.

Spa Nut Recipe

1 jar peanuts (or nut of choice)

1 bag sunflower seeds

1 container dried papaya

1 container banana chips

Crush peanuts slightly using a rolling pin. Break up dried fruit. Add seeds. Stir and enjoy!

Any suggestions to improve the recipe? Please leave a comment below.

If you like this recipe, please share it. Thank you! Melissa

Top photo by lucyfrench123

Somewhere between cereal for breakfast and pizza for dinner, lunch got complicated. If there isn’t a neat container of last night’s stir fry or a sandwich constructed with 12-grain bread, honey ham, provolone cheese, creamy horseradish and mixed greens – fast food it and forget it.

The truth is, a satisfying lunch is easy to throw together at the last minute – no pre-planning or pre-constructing required.

So put down that $10 dollar bill for Chinese takeout. Speed away from fast food. Here’s what to do:

Munch-a-lunch. My kids’ school invented this for their hot lunch program – It’s basically a bunch of snackie foods called “lunch.” Grab whatever you can find: crackers, deli meat, cheese (even shredded), a dollop of hummus – dump in a container for lunch.

Simple salad. Grab a handful of spinach and drizzle with your favorite dressing. Toss on a topping – cheese, almonds, craisens. Extra credit: Add a scoop of cottage cheese.

Crackers and dip. Smother Saltines with peanut butter. Grab the whole jar if needed. Dip Graham crackers in yogurt (vanilla or Boston Cream Pie).

Double-up on breakfast. Instant oatmeal, fruit, yogurt, dry cereal, granola bars – if you’ll eat it for breakfast, you’ll enjoy it at lunch, too.

Leftovers that don’t match. Pizza and baked beans. Carrots and lasagna. Eat separately. Don’t get picky – get going.

Grab two. Two bananas are more filling than one. Two pieces of buttered bread. Two cupcakes (well, maybe not).

Take the whole box or bag. Forget about individual servings today. Just fill a bag with edible nosh on your way out the door.

Grab veggies whole. Wash and go – no need to shave carrots or chop into bite-sized pieces. Eat tomatoes like apples, bite by bite. Snip the ends of green beans as you eat.

Go nuts. They’re an incredibly satisfying filler food with any lunch – plain almonds are a favorite of mine.

What do you grab for lunch in a hurry?

Photo by Sakurako Kitsa

My mornings are on the right track thanks to 10-10-10 and love.

They aren’t perfect. But neither am I. Its a good fit.

Another area that needs help is my get up and go – something I usually refer to as a huge mug of “Melissa” coffee. Really really really strong stuff.

And while I’ll never be one to ban caffiene or alcohol or sweetsies, I have to tell ya I’m startin to consider it. I’m dang tired of being tired.

So with all this talk of love and simplicity and living in the moment, its time I practice what I preach. Because tired Melissas are rarely happy. Replace that with irritable, grouchy, moody, you name it, if its a symptom of lack of sleep, it fits.

Starting today I’m adopting these rules. I’m not sure if I’ll notice a difference. That’s what I love about this blog – its a perfect testing ground for my hypotheses. But I have a feeling I’m in the right direction. That’s the kind of life I’m lookin for.

Here’s how to give energy a kiss:

Take a vitamin D supplement. Here is Wisconsin, Mr. Sun has been hiding these days. Which doesn’t bide too well for my energy kisses, seeing that vitamin D deficiency causes a whole basket of trouble, include low energy and fatigue. I found a bottle of D’s for about $10. Here’s to 90 sunshiney little pills, my friend. Cheers.

Drink less, less late. The effect alcohol has on sleep is real – I have proof. Its a pretty simple test I conducted. First, I didn’t drink. Then, the next day, I felt refreshed and energetic. I’m not suggesting an alcohol ban (unless that’s your thing – up to you). But have a glass of wine with dinner instead of after the kids go to bed. Enjoy the health benefits of red wine without the sleep deprivation. Double cheers (and I don’t mean two glasses full).

Eat fruits and veggies. A lot. Five to 9 servings are recommended per day. Ever notice how sluggish you feel on the weekend? A couple drinks, pancakes for breakfast and pizza for lunch will do that to a girl. Start the day right with a fruit. Make it magical with mangoes. Enchanted with … el apple.

How about you? Are you ready to give energy a kiss? What will you do different?

Photo by .craig