My Home Dojo

My Home Dojo At home fitness and physical education for homeschool families.

06/04/2020

Hello fam! Consider these tips for building and sustaining a healthy support system this summer:

- Get clear on your goals:
Having clear health goals with objectives and action steps will help determine what type, or what level of support is necessary. Look for support from a mentor with a certain expertise that relates to what you need guidance with. Ultimately, with a clear understanding of your goals and the action steps needed to move forward, will help identify the specific support needed so you can go out and find it!

- Find a mentor in your Coach:
It’s important for a Coach to pay it forward with helpful tips and insights as you continue to progress through the various stages of your health journey. It’s also important to remember that not everyone moves at the same pace, with the same vigor, etc. As your Coach, I love offering guidance and support, especially when a Client needs to redefine, reset goals, and outline a new plan with achievable action steps, until you become refocused and ready to restart your journey!

- Reach out to family and friends:
Your loved ones are a great resource for encouragement. Sustain this support network by keeping in touch and updating them with your progress along your health journey. Sharing the healthy habits with your loved ones can also help increase your success as you work toward your goal because you can try to work toward similar goals together!

Building connections and having a support system this summer will be vital to making progress to your goals!

05/27/2020

Hello MHD members! Here's another helpful tip of the week:

Think of your meals as a source of fuel:

* LEAN PROTEIN - To keep fat content low, it’s best to grill, bake, broil, or poach your lean protein selections. If you’d like to eliminate or reduce the amount of meat you eat, try egg whites, liquid egg substitute, or tofu.

*HEALTHY FATS & OILS - Replace unhealthy fats with healthy omegas as part of your lean & green meals. Some examples include canola or olive oil, black or green olives, reduced-fat margarine, and avocado.

* GREEN VEGGIES - Choose green vegetables like iceberg lettuce, cucumber, and celery within your diet. It's a great source of fiber, and will help boost energy before your workout. Pre-packaged lettuce bags or pre-cutting fruits and veggies are always a go-to in our household before we workout.

* HEALTHY SNACKS & CONDIMENTS - Use condiments to add some flavor to your meals, but keep in mind that they contribute to your carb intake. You can enjoy up to three condiments per day. Each condiment serving should contain no more than one gram of carbohydrates. Within this added flavor, pay close attention to sodium intake as well. The lower sodium, the better!

Have a great workout this week everyone!

05/11/2020

Quick question... Do you drink enough water?

Water plays a vital role in supporting healthy weight loss. As we spend more time at home, ensure you make a point to practice healthy hydration by taking in your necessary daily intake.

Tip #1 - Purchase a reusable water bottle! The easiest way to remember to drink more water is to keep a water bottle handy at all times. Your water bottle becomes your visual cue to drink more, and you are more likely to refill it when it is empty.

Tip #2 - Drink the right amount of water. As a baseline, you should be drinking 64 ounces* per day.

Tip #3 - Drink water with every meal. Drinking water with your meals not only helps you stay hydrated, but can also help improve your body’s digestion. If you are hydrated, your body will produce sufficient saliva, which helps break down food into nutrients that your body can easily absorb.

Tip #4 - Track your water intake! Be sure to consume 64 ounces of water daily.

05/04/2020

This weeks tips can help you manage a healthy weight while keeping you on track at the same time:

- MODIFY your surroundings to support your goals (ex: rearrange your kitchen so your healthiest food options are at eye level).

- WRITE out a grocery list to order groceries online. Avoid grocery shopping when hungry or feeling stressed.

- MEAL PREP! Cook healthy lean & green options so they are readily available instead of waiting until you are already hungry to eat.

04/28/2020

Whether you are looking to achieve or maintain a healthy weight, eating the right amount of food is just as important as what you eat.

While we spend this extended period at home, many of us may find it more difficult to control snacking. Here are some tips to keep your portions in check at home:

- DRINK WATER: Are you sure your stomach is rumbling due to hunger? Think again! Dehydration can be mistaken for hunger. Have a glass of water before your meal to help you feel fuller and prevent overeating.

- EAT SLOW: "uh, my stomach hurts... I ate that too fast..." Take your time!!! Eating quickly can prevent your brain from processing that you are full. Take your time when eating a meal. Savor each bite so your body is able to recognize those important hunger and fullness cues! It will also help aide in preventing indigestion issues. While you're at it, eat more fiber! Fiber can be found in many fruits and veggies. Fiber helps counter act carbohydrates and helps your digestive system in breaking down your food, as well as helping you feel more full! A win-win-win!

04/21/2020

Looking for easy transitions into health? We recommend following the 5 S’s:
- STANCE: Focus on proper posture and core alignment by using a dining chair to help you sit up straight. Flex your stomach muscles and take deep, slow breaths.
- STAND: Keep moving when you are on the phone or during TV commercials, or at work. Start with 10 additional minutes of standing per day, then add 10 additional minutes as you go!
- STROLL: Take a walk, pace when you’re on the phone, or march in place while you watch the news.
- STAIRS: Go up and down the stairs in your house if you have them. No stairs? No problem! Do knee raises or toe taps.
- SWITCH: Opt to do things manually when you can. Wash dishes by hand instead of using the dishwasher; or rake and/or pick up twigs in the backyard instead of mowing over them with your lawn mower.

04/20/2020

Motivation Monday quote:
“Little movements, make BIG movements.”
Start at any level and watch your growth happen!

04/06/2020

Hello friends and family! Want to learn more about MyHomeDojo? Give us a call!
972-866-4583
Set up a time for your family to workout with our family! 💪🏼❤️👊🏼

What is MyHomeDojo.net ? It's your new Family Fitness workout from the safety of your home.
04/06/2020

What is MyHomeDojo.net ? It's your new Family Fitness workout from the safety of your home.

Another great night of practice with the family.
04/04/2020

Another great night of practice with the family.

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