Happy Wednesday! Today, we’re talking about binges and binge eating, and how to really get to the root of what it is so that you can have a better understanding. My hope for you is that you leave this episode feeling equipped with an understanding of binge eating and why these urges occur. And more than anything, my desire for you is to be armed with a new set of mindset skills to deal with the triggers that lead to binge eating. 

Now, you're probably familiar with the phrase, “I binged on (insert your fave food).” But what exactly is a binge? The most common definition is that it is an act of excessive or compulsive consumption of food. 

Let's talk about what a typical cycle might look like for someone who does binge eat. Now, this isn’t anything to be ashamed about. In fact, there are so many of us who go through this cycle in our life, and most of the time, we are unaware that we’re doing so, or why we partake in it. 

The vast majority of us have either dealt with low self-esteem, body image issues, psychological stressors/disorders—many of which lead to restrictive eating patterns. Or perhaps you were food-shamed or body-shamed, which then leads you on a downward spiral of food deprivation, eating in isolation, over-exercising, and much more. You feel deprived and hungry, and in some cases, you end up punishing your body. You look at food as a feast or famine reward instead of regular nourishment for your mind and body. And after a binge eating episode, you feel guilty and you restrict your eating again. This cycle continues and can lead to disordered eating. 

Here are some takeaways from today's episode:

1. There are two types of binges: objective and subjective. An objective binge is when you eat an objectively large amount of food. This differs with each individual. With this type of binge, you're usually stuffing yourself to the point of physical pain. A subjective binge is when it is a normal or small amount of food for your body's needs, however, consumption of the food is associated with a loss of control or negative feelings.

2. Disordered eating can lead to many health issues, including but not limited to the following: poor sleep, upset stomach, indigestion, constipation, bloating, diarrhea, and in the long run, poor blood glucose control, and type two diabetes. 

3. Get to the root of binge eating. The first step is food eating and behavior analysis. Identify common themes and emotions that surface. Is it a time of the day? Are there particular situations or emotional triggers that act as precursors to a binge eating episode?

4. If guidelines stress you out, make concrete rules. Many of us have learned that guidelines are better than rules, such as the 80/20 guideline. But for some people, guidelines can wear down their willpower as they require constant decision-making.

5. Try to make rules that are well thought out around your biggest trigger foods and or eating behaviors. Don't let your rule feel restrictive. Should you decide to change it, give yourself a 24 hour period before doing so. Reflect on why you want to change it and write it out. Make the decision yours. Reclaim your power. 

6. Give yourself permission to enjoy each experience, and be compassionate and kind to yourself and your body. This way, you feel empowered and in control, instead of feeling powerless or fearful and avoiding tempting food and environments such as parties, restaurants etc. Guilt, shame, fear around something we know we desire to change will never yield us the desired outcome. Instead, showing ourselves and our bodies kindness, followed by acceptance and an understanding of why we choose to revert to certain patterns is what will help us eliminate unhealthy behaviors and patterns.

Loved this episode? Share your biggest takeaways with me on IG @_healthhasnofinishline! Until next week!

“Have you gotten your 10,000 steps in today?” 

The phrase 10,000 steps is something we see regularly in media, ad campaigns for FitBit, Apple Watch, fitness apps, as well as in workplace conversations. A health and wellness expert whose work I regularly follow shares on an almost daily basis how she's getting in those 10,000 steps by the end of the day. 

Now I consider myself active since I do at least two to three weight training sessions a week, and some form of cardiovascular activity on the other days. But the truth is, I do work at a computer for both my profession and my business. So I dusted off my Fitbit thinking, “How many steps can I get in?”

And total transparency: I haven't used my FitBit since January 2020. 

I found that on most days, I was only getting close to 5000 steps. So that led me to want to find the answers. What is the science behind the number? I found an article from 2019 in the Atlantic titled, “What 10,000 steps will really get you.” In this article, Harvard epidemiology professor I-Min Lee states the following: “It turns out the original basis for the 10,000 step guideline was really a marketing strategy.”

She goes on to explain that In 1965, a Japanese company was selling pedometers, and they gave it a name that in Japanese means the 10,000 step meter. Based on conversations she's had with Japanese researchers, Lee believes that the name for the product was chosen with intention because the character for 10,000 looks kind of like a man walking. So this concept of 10,000 steps a day as well as the phrase isn’t something brand new.  This marketing campaign for the pedometer was conducted shortly before the start of the 1964 Tokyo Olympic Games. 

Now as far as Professor Lee knows, the actual health merits of that number had never been validated by research. She also published a study in JAMA, which is short for Journal of the American American Medical Association in 2019, titled “Association of Step Volume, and Intensity with all cause Mortality in Older Women.” The basic finding was that at 4400 steps per day, these women had significantly lower mortality rates compared to the least active women. Lee explains in the article that if they did more, their mortality rates continued to drop until they reached a level of 7500 steps per day, at which point the mortality rates leveled out, ultimately increasing daily activity by at least 10,000 steps a day, less than a mile of walking was associated with positive health outcomes for the elderly women. 

Just as with any lifestyle modification, changes can and should vary with each person's needs, which makes the 10,000 steps for some people an unrealistic goal. Not to mention, it's discouraging when you don't hit that benchmark. A study published in the American Journal of health education in 2017 titled, “The Motivational Impact of Wearable Healthy Lifestyle Technologies: A self-determination perspective on Fitbit with adolescence” found that while at first 13- to 14-year-olds enjoyed being challenged to reach this goal. When they realized how difficult it was to maintain this goal, they complained that it was unfair. So you can only imagine as adults, how we feel when we don't reach this elusive goal that isn't actually rooted in science but on a marketing campaign. 

Now, the good news is some form of body movement does your body good, the key is slowly shifting from being sedentary to more active. So the bottom line is if you are getting or exceeding 10,000 steps per day, that is awesome. If not, an increase of even as little as 2000 steps per day is going to be very beneficial for your health.

Do you use a fitness tracker to monitor your steps or for your workouts? What changes will you make to your daily activity after listening to this episode? I'd love to hear from you! Screenshot + share this episode online and tag me @_healthhasnofinishline

“Breastfeed for weight loss postpartum.” When you plug the words “weight loss” and “breastfeeding” into Google, you will find close to 90 million search results. Sorting through these pages trying to figure out what is factual information can be very confusing for any new mom. 

Today’s episode will help you navigate all of these facts. I love bringing in my knowledge and expertise as an international board-certified lactation consultant (IBCLC) when I guide new moms on their health journey.

First up, your nutrition is important at all times, but more so when breastfeeding. Your body does need extra calories especially if you are breastfeeding.

Breastfeeding has been found to burn approximately 900 calories per day. So you'll need an extra 500 calories per day above your pre-pregnancy dietary intake to maintain breast milk production. I want to dispel a popular myth: Breastfeeding exclusively will not help you lose those extra pounds. You require a well-balanced diet and healthy movement on a consistent basis.

You’re likely wondering, “But Abha, how else will I lose that weight?” Let’s look at some key facts:

1. A minimum of 1800 calories per day is recommended to avoid nutritional deficiencies. And  a range of 2200 to 2700 calories per day in the first few weeks postpartum is ideal for establishing milk supply. If your caloric intake is less than 1500 calories per day are not recommended while breastfeeding, as this can decrease your breast milk supply. So if you've read or been recommended this type of caloric intake, please do yourself a favor and stop right away. Consult with a health care professional or a coach who understands the needs of a breastfeeding mother. 

2. If you are vegan or vegetarian, supplement your diet with vitamin B12 along with vitamin D. Make these your bffs. Along with a full spectrum multivitamin that will nourish your body with added nutrients.

3. As much as you are tempted to skip meals and catch up on some Zzzzzzz’s, I encourage you to eat. Break- up your meals into 6-7 smaller meals or snacks that are nutrient-dense (sliced bananas with cinnamon sprinkled on top and a spoonful of peanut butter, or berries and yogurt, or grilled chicken and veggies)

4. Stay hydrated throughout the day. Breast milk production increases your body's fluid requirement. And for all of you coffee-lovin’ mamas out there, caffeine can be consumed in moderation. 2 cups of caffeinated beverages per day is acceptable when you are nursing. 

5. Move your body gently but consistently. Once your doctor gives you the green light to resume regular exercise, slowly ease back into your pre-pregnancy exercise routine. And contrary to what you might have heard, high-intensity cardiovascular exercise will not decrease your milk supply. Wear a cotton sports bra with extra support. There are plenty of bra companies that make special nursing sports bras with extra support and you can safely lose one to two pounds per month postpartum without compromising your breast milk supply. 

Now don't forget your body holds on to five to six pounds of fat after birth as stores for producing breast milk. So don't stress about losing those last five pounds of pregnancy, wait until after you stop breastfeeding. 

And finally, remember, it took nine months to grow that beautiful baby, and it can take at least nine months to a year to return to your pre-pregnancy weight or size. 

Be gentle with yourself as you navigate your postpartum journey and take it one day at a time. Your body will thank you. Health is never a race to the finish line, it’s an ongoing journey that looks and feels different for each of us. So honor the place you’re at, and know that consistently nourishing yourself every day even in the smallest of ways will yield incredible long-term results inside out.

Loved this episode? Share+Subscribe+Rate+Review!

Over the past several years, you've probably noticed that this vitamin has been mentioned on new sites, blogs, and all over social media. And more recently, this particular vitamin has been linked to a reduced risk of infection and death from COVID-19 and influenza. 

And if you've guessed that I'm talking about vitamin D, you are correct. 

Now vitamin D is a fat-soluble vitamin that is not present in many foods. It promotes our body's ability to absorb calcium and is vital for bone growth. Vitamin D is also responsible for cell growth, neuromuscular and immune function, as well as reducing inflammation. So you might be thinking, doesn't our body naturally make it? Or doesn't sun exposure trigger the synthesis of vitamin D in our skin? Well, it’s a bit of both, but many factors determine just how much is being produced in our skin. 

The melanin content of our skin and wearing sunscreen hinders adequate production of vitamin D because sunscreen blocks UVB rays which are responsible for initiating the vitamin D synthesis in our skin. Now when you apply sunscreen with an SPF of at least 15 it decreases the amount of vitamin D made in the body by about 99%. Not to mention the season we're in, what time of day it is, and how close to the equator we live equally play a role in our exposure to natural sunlight.

In the last year, we have ventured outdoors far less than we are accustomed to, thanks to stay-at-home orders, and the few times we do head outdoors, our faces are covered with a mask. None of which helps with the natural production of vitamin D and how we absorb it. Not to mention that many of us are deficient in vitamin D given the lifestyle, nutrition, and lack of movement that may continue on like a vicious cycle.  Some not-so-obvious signs of vitamin D deficiency include mood changes, bone density loss, muscle cramps or weakness, bone and joint pain especially in your back, and fatigue. Energy production and management, hormone health, immunity, gut health, joint health, and more rely on this super vitamin for optimal function every single day.

Below are some ways how we can up the ante on our daily intake of vitamin D, you ready?

1. Consume foods rich in vitamin D. According to the National Institutes of Health, foods rich in vitamin D include cod liver oil, wild-caught or canned mackerel, wild-caught salmon, tuna, sardines, mushrooms, beef liver, egg yolk, and Swiss cheese are the best sources of vitamin D. Not to mention the many vitamin D fortified beverages, cereals, and yogurts on the market. 

2. Look for supplements with bioavailable micro-and-macro nutrients. The vitamin D quotient should be greater than or equal to about 1000 IU. If you’re taking D-drops, you want to do 6-10 drops each day (each drop = 1000 IU). If you are wondering what are the optimum levels of vitamin D that you should be consuming, I recommend having your vitamin D levels tested with your local physician or practitioner.

3. Get outdoors. Invest in infrared red-light therapy (Joov, Blublox have some really accessible devices that you can use from the comfort of your home). Even if it’s 30 minutes on your front porch, balcony, or a walk by yourself or with people in your immediate bubble, any amount of outdoor time helps you feel refreshed and rejuvenated while helping your skin absorb its own ideal levels of natural vitamin D.

Now I'm curious, what’s your fave way to get your daily dose of vitamin D? Share with me on Instagram @_healthhasnofinishline! And don't forget to screenshot this episode and share it to your stories with the hashtag #healthhasnofinishlinepodcast and see you next week!

Mentioned in today's episode: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

Over the past year, there's been a lot of talk about maintaining our immune system amidst the pandemic. With the constant barrage of information, you might be wondering, “What exactly do I do to make sure I have a strong immune system?”

Today’s episode will help you understand a little bit about how our immune system works and what you can do to supercharge your immunity.

it’s crucial for us to know and understand how this works so that we can better protect ourselves and take care of our health year-round. So how does one boost their immunity? I’m going to share a few easy ways that you can implement into your lifestyle right away:

Nutrition. Quality nutrition will often help you stay fit as a fiddle alongside other lifestyle choices. If you’re vegetarian, consuming good quality vegetarian protein, colorful veggies and fruits, and healthy fats is a great place to start.

Consume healthy fats such as omega three-and-six fatty acids often found in foods such as grass-fed butter, ghee, coconut oil, chia seeds, avocado, salmon to name a few.

Eat fewer processed foods and fats like corn and soybean oil. 

Eat a variety of plant-based foods and if this suits your particular eating style, fatty fish and wild game. 

Supplement your diet with multivitamins, mineral supplements, marine-based collagen, algae oil, fish or krill oil or chia seeds, and walnuts. One of my favorites: Garden of Life Prenatal Vitamins.

Avoid added sugars and high glycemic foods. Overconsumption of these foods may reduce blood cell function and promote inflammation. 

Introduce pre-and probiotics to your diet. Together, they help regulate your mood, gut responses, digestive flora, help boost your immune system, and more. Two of my personal favorites - ">Garden of Life Raw Probiotics & Rainbow Light Kid's Probiotic and Vitamin Supplement.

Exercise fuels your energy and immune system. Don’t be afraid to mix it up between cardio, strength training, and high to moderate-intensity training.

Live your life freely. Get outdoors. Let the sun shine on your face, even if it’s for 30 minutes a day. Fresh air, nature therapy, going for a walk with a loved one, connecting with friends (in ways you best can at the moment) are natural immunity boosters. Our body thrives on human connection, nature, touch.

Now I'm curious. What’s your fave way to boost your immunity? Do you have a fave line of supplements you take and want to share? Or is there are fave exercise that you turn to? Share with me on Instagram!

I love hearing from you, so connect with me on IG @_healthhasnofinishline. And don't forget to screenshot this episode and share it to your stories with the hashtag #healthhasnofinishlinepodcast and see you next week!

This week on the podcast, let’s talk about that damn scale… And yes, I own one. It has definitely played a role in my health journey. I went through a phase where, at the time, I was working with a trainer who would have us weigh ourselves every morning. Our routine would be a pre-workout weigh-in, work out, use the washroom, and post-workout weigh-in. Even thinking about it brings back those stressful feelings. I remember weighing myself all. the. time. So how do we maintain that desire, passion, commitment to healthy living, when we're dealing with this mixed bag of feelings? This is what we’re going to talk about today — the importance of tracking and celebrating those non-scale victories. You’ve likely seen the hashtag on IG quite a bit too! Non scale victories have nothing to do with your size or weight and everything to do with all the growth that takes place emotionally, mentally, spiritually even as you continue your health and fitness journey.

Key takeaways from today’s episode that will help you celebrate those #nonscalevictories:

1. Indulge without the binge and without the guilt. 

2. Celebrate your ability to do more. Exercise without breaks. Run without stopping. It’s a big deal. 

3. Celebrate how your clothes fit! Feel good in them. 

4. Celebrate getting out of your comfort zone at the gym or when you try a new workout and crush it! 

5. Be open to receiving positive non-appearance-related comments or compliments from others. 

6. Increasing the weights you lift is a big deal! Celebrate that! You’ve just crossed over to a new workout level! 

7. Celebrating speedier post-workout recovery times. 

8. Celebrate that muscle definition. 

9. Say bye-bye brain fog, low energy, and lack of focus. Celebrate your ability to maintain an increased focus at work and the ability to deal with stress.

10. Celebrate consuming less sugar or foregoing it all together! And this is a good sign because your sugar cravings have decreased as a result of consistent exercise and commitment to your health. It’s a sign that you’re regulating your blood sugar levels and balancing your insulin production as well. 

11. Celebrate achieving a fitness goal, even if it looks or feels different than the past years.

12. Healthy digestion is your secret weapon against life’s curveballs. If you notice your digestion improving as you maintain a consistent health and fitness routine, I’m cheering you on! You’re on the right track!  

13. Improved lab markers are a good sign! One such area where you will notice any improvement with the adoption of a healthier lifestyle is your hemoglobin levels, which typically examine your blood sugar over the previous three months. If you notice a decrease in that number, that is excellent.

14. Improved sleep quality. I know when I've done a strenuous workout and afternoon and I am also eating fairly clean, I sleep like a baby. 

15. You will feel confident. You will notice yourself and visibly feel different. Perhaps your skin is glowing, you feel energized, radiant, happier, less moody, confident, sexy, insert your fave adjective. 

So there you have it, a few ways you can claim those non-scale victories and celebrate yourself and your progress. Growth doesn’t look the same for each of us, neither does health. Health isn’t a one size fits all prescription. It’s a personal lifestyle choice. One that you have within your control. So take charge of your health, celebrate yourself, and believe in yourself. I know I do! And I am here cheering you on!

Share your go-to takeaways with me on Instagram at @_healthhasnofinishline

and if I left out any that have been your go-to’s, I'd love to hear more. Take a screenshot of this episode, and share to your stories and tag me!

Till next week, take care.

That’s right friends, we go there today. I used to think I was hitting the mark. Until I took a long hard look at my overall food intake for the week. I realized that I could eat fruits for days, seriously. But with veggies, I kept falling short. And we all know having our veggies are important for so many reasons— they are rich in both micro and macronutrients. I don't mind munching on baby carrots or cucumbers here and there, but really, it was the one cup of spinach in my morning smoothie that constituted my main intake of veggies. Let’s face it, munching on raw veggies isn’t everyone’s jam, as a result, we tend to go for the juice cleanses, powders, and shakes… or in some cases, we tend to forego veggies altogether… wherever you fall on that spectrum, have no fear, ‘cause I’ve got you! 

So today I'm sharing with you 5 fun ways you can incorporate veggies into your diet. 

1. Oatmeal. I know this one might sound a little odd especially if you're used to oatmeal tasting sweet with some honey or maple syrup etc, and adding your fruits and nuts. But you’re in for a real treat with this one. In a pot, combine just over a cup of oatmeal, one and one fourth cup milk of your choice, half cup rolled oats, half cup of zucchini (grated), and two tablespoons of cacao powder, and bring to a boil. Simmer for 5-6 minutes. This seriously tastes delicious! Savory and sweet, highly filling! 

2. Cauliflower rice. Add it to your smoothie! I promise it does not taste funky. Add half a cup of the frozen riced cauliflower to your smoothie. It will help you cut back on the fruit treats because I’d myself loading up a bowl with approximately 1-2 cups of blueberries and strawberries when in reality, I’d barely even eat a berry in that time! 

3. Mac and cheese. Now, there's a ton of recipes on Pinterest. A common theme I noticed was pureeing steamed sweet potatoes, and cutting back on the amount of butter and cheese you use. And I personally love the way it tastes but sometimes it's a bit labor-intensive. So instead, you could steam a bag of frozen peas, or other veggies, while your pasta shells are cooking, and then mix them in at the end with the cheese. Seriously, comfort food just got a whole new vibe! 

4. Sliced zucchini. And if you can't find zucchini at the store, you can use squash. Cut them into thin slices and place them in between the lasagna sheets as you layer, or you could even replace the lasagna sheets with these veggies. 

5. Vegetable noodles. Nope, not the Maggi noodles, but actual noodles from veggies. Now I'm sure you've heard of zoodles (noodles made from zucchini), but you could also use sweet potatoes, carrots, turnips, or beets to replace pasta. And you'll be fitting in about a serving of veggies and eating a low glycemic dish. I used to be the proud owner of a spiralizer. Until I realized that teeny tiny parts I had to scrub once I was done. So, thankfully, if you're like me and don't like the hassle of doing that, you can get spiraled veggie noodles remade, or use your peeler. I know you’ve heard me mention zucchini three out of five times because it is hydrating, fibrous, and non-starchy. So it's beneficial to build your digestion and blood sugar levels. 

Now I'm curious. Have you tried one of these methods before? Or maybe there's a way that you incorporate veggies into your diet. I'd love to hear more, you can connect with me on IG @_healthhasnofinishline. And don't forget to screenshot this episode and share it to your stories with the hashtag #healthhasnofinishlinepodcast and see you next week!

This week on the podcast, we are back with another quickie that will make sure you are nourished throughout your day! Today's episode talks about all things portion control, caloric intake, and of course the most intuitive and natural way to ensure you are eating proportionately with your body type and activity levels. 

In fact, the number of times I've heard... "portion-control" "just eat that one extra slice... it's person x's birthday" and more... I'd likely be a millionaire by now.⁠ ⁠Here's the thing, portion sizes vary from person to person, and also by the nutritional value of the meal and its ingredients.⁠ ⁠

So the next time you find yourself guilt-tripping yourself about calorie counts and portion control... remember, your body needs fuel and nourishment without any restrictions, and what better way to do that than by being in tune with it?

Here are some key takeaways from today's episode:⁠ ⁠ 

1. Calorie counts are rarely 100% accurate...food manufacturers can even under-report calories by 20% and pass inspection by the FDA.⁠ ⁠

2. Stay flexible - and really tap into HOW food feels.⁠ ⁠

3. The ultimate goal is to do what feels right for you, for your body, for your health.⁠ ⁠⁠ Healthy living doesn't have to feel restrictive. In fact, it can feel freeing, fun, and nourishing as long as you're willing to understand your body and work with it.⁠

Loved this episode? YAY! Screenshot this episode and tag us @_healthhasnofinishline #healthhasnofinishlinepodcast We would love to hear from you — Connect with us on Instagram @_healthhasnofinishline and let us know if there are some other myths you want us to shed light on!

PS. Pay it forward and share this episode with anyone you know would love it! Share it in your stories, subscribe+rate+and leave us a review on Apple Podcasts!

When it comes to health and nutrition, we can find ourselves inundated with all sorts of information. “Is fat-free really better for me?” “Should I be eating more protein?” and “What's the deal with carbs - are they a friend or a frenemy?”

Often, much of what we read or come across can be conflicting, and in some cases, highly untrue. With all the information overload, it can feel overwhelming to plan meals and live an overall healthier lifestyle. Today’s episode sets the record straight and dispels all the myths we hear about nutrition… so wherever you are, whatever you’re doing, take a moment and listen in. You’ll be so glad you did!

Myth #1: Stay away from saturated fat.

Truth: Our bodies need fat. They give us energy, support cell growth, keep us warm, and helps us absorb vital nutrients. Consume healthy fats like avocado, nut butter, and olive oil. Unpopular opinion: Saturated fat is actually okay. Keep in mind that how it’s prepared makes a big difference. For example, paneer (cottage cheese), which is a fresh cheese made by curdling milk, using an acidic food ingredient like lemon juice is often fried, which is not exactly its healthiest form. But raw paneer in moderation gets a green light.

Myth #2: Don't eat that apple after 7pm. 

Truth: Any food consumed in the evening without giving your body enough time to digest it will result in stressing your digestive system. Also, it disrupts the body’s natural circadian rhythm. So eat if you must, but make sure you eat consistently throughout your day and don’t consume anything two hours before bed.

Myth #3: Vegetarians don’t get enough protein.

Truth: It is completely possible to get your daily intake of protein and nutrients on a fully vegetarian diet. Use organic soy/tofu/tempeh, legumes, lentils, beans to amp up your protein intake.

Myth#4: You must drink milk to produce breast milk.

Truth: A woman’s body produces breast milk on its own (the exception being multifactorial situations such as hormone fluctuations and stress). Instead, focus on giving your body ample nutrients so it can combat the effects of lifestyle and environmental stress. And yes, get plenty of rest too!

Myth#5: Fresh juice is healthy and more nutritious.

Truth: Fresh juice is still loaded with sugar (even if it’s natural sugars). You’re better off eating a whole apple, orange, or whatever else it is from the fruit and veggie kingdom that your body craves. This way your body gets wholesome nutrition: fiber, vitamins, and a healthy dose of natural sugar.

Loved this episode? YAY! Screenshot this episode and tag us @_healthhasnofinishline #healthhasnofinishlinepodcast We would love to hear from you — Connect with us on Instagram @_healthhasnofinishline and let us know if there are some other myths you want us to shed light on!

PS. Pay it forward and share this episode with anyone you know would love it! Share it in your stories, subscribe+rate+and leave us a review on Apple Podcasts!

This week is all about simple strategies to use as we continue to live, work and play during a global pandemic.

Mentioned in this episode:

WSJ video on ergonomic positioning:

Stretches:

Body Weight Movements:

Indoor dance party with kids ideas: