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Staying Healthy & Fit At Home

Staying Healthy & Fit At Home

at home workout

We are living through a time that you may never experience again.  The nation is on lock down, social distancing is in full effect and many people are being forced to stay at home.

With businesses being closed and a lot of people working from home, it leaves a huge opportunity to either improve your health & fitness or to completely neglect it.

If you are the type of person that lives for the gym and is lost without it, I hope this article helps you out.  I am that person, I wake up every morning (including Saturdays & Sundays) and go to the gym.

This lock down has hit me hard.  It took me a few days to figure out a way to cope with it.  I was falling into a downward spiral and knew I had to quickly get out of it. If you are feeling the same way, follow these steps.

1.  Get Back on Your Sleep Schedule

I always wake up early.  Usually between 5am and 6am.  But once I couldn't go to the gym, I started to sleep in past 7am.  When I finally got up, I felt miserable mentally and physically.  I was over sleeping and my body clock was off.  I had to get back on schedule.   Once I did, I immediately felt a lot better both physically and mentally.

2.  Create a workout plan that works for you.

It's not time to make excuses, it's time to get creative.  I had never once thought that I could get a good workout in at my house with very limited equipment.  Now that the gyms are closed, I had to find a way to get a workout in with what I had.  I was lucky enough to have some bands, a jump robe and a few babies lol.  With this I was able to put together full body workouts that I was more sore from than lifting weights.   Check out my instagram page to check them out. 

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At home work out round 2. Save, share and try this leg day work out! . 3 sets, 10 reps of everything. No weight needed, unless the kids want to get in! . To make it harder, try squat jumps instead of body squats, and scissor jumps instead of lunges. . Here’s the full routine: Body squats, lunges, single leg squat, frog jumps, leg extensions, calf raises, glute kickbacks 🔥🔥🔥. . Whole workout took about 20 mins. If you need some more action, burn out with frog jumps, squat jumps or burpees 😵. . I actually finished mine by practicing jump roping without the rope. It’s raining out so I can’t get outside to Jump rope. . #saturdayworkout #athomeworkouts #dadbod #dadlife #workoutfromhome #dontskiplegday #athomeworkout #bodyweightworkout #bodyweightexercises

A post shared by Chris Gronkowski (@chrisgronkowski) on


3.  Create a meal plan. 

Here is an example of how I break out mine.  Figure out how many calories you are currently burning per day. This number may decrease if you are stuck in the house and not able to get as much cardio in.  This is a good time to adjust this meal plan.  Just by writing out a meal plan and breaking out the calories and macros, you will get a much better idea of how much you should be eating.  It's a great way to see how many calories are in different types of foods that you may be eating and you may immediately adjust your diet. 

 4. Take the time to learn to cook

Use all the extra spare time that you now have to look up recipes.  Use the extra time to learn to cook and meal prep.  This will be a huge tool for you going forward.  If you can use this time to learn to eat healthier, you don't have to run to a fast food restaurant during your lunch break.  

5. Drink More Water

Drinking more water has so many positive effects.  Take this time to train yourself to set a schedule to drink more water.  If you are at home, you have unlimited access to water and make it your mission to drink more.  

6. Use Your Extra Time to Grow

Find a new book that may help you be a better person or help you learn a new skill.  If you don't like to read, try listening to a podcast.  There are thousands of amazing podcasts that can be listened to while you workout, organize the closet or cook dinner.  

Gronk'd up


Want to Boost your Immune System? Try this Juice...

Want to Boost your Immune System? Try this Juice...

During these tough times it is more important than ever to keep your immune system strong and working properly.  Ingredients in this "Superjuice" have been scientifically researched and proven to fight off infection, reduce inflammation, and bolster your immune system.  This juice is the powerhouse you pick when that familiar itch starts in your throat and your nose isn't circulating air quite the way it should.  It's time to call on The B.C.G.T. 

The B.C.G.T. Powerhouse

Beet. Carrot. Ginger. Turmeric. What do they all have in common? Well, aside from being root vegetables, each one is packed with properties proven to help keep colds away and soothe cold and flu like symptoms.  This juice brings the heat and will help numb sore throats and clear up those sinuses.  Both refreshing and fortifying, The B.C.G.T. goes down easy even when nothing else sounds good.


- 1 Beet(peeled and chopped)

- 3 Carrots(chopped)

- 1 Blood Orange(peeled and quartered)

- 1/2 Lemon(peeled and quartered)

- 2 inch piece Turmeric Root(or 1 tsp Turmeric powder)

- 1 inch piece Ginger

- Pinch of Cayenne Pepper

- Pinch Black Pepper(optional)

- Ice


Blend or juice all ingredients except for the ice, cayenne, and black pepper.  Once blended to a smooth consistency, transfer to a cup/bottle(we recommend Ice Shaker), add a pinch of cayenne pepper and black pepper, mix in ice and enjoy!

Pro Tip: Fresh juice like this is best served immediately and cold.  If you would like to preserve it for a couple days, store it in an air tight container.  If your storage container is plastic or glass, you MUST store in a refrigerator.  Or, you may store in a vacuum insulated, stainless steel bottle with ice and avoid refrigeration.  A 26oz Ice Shaker bottle is the perfect storage vessel for any kind of freshly pressed juice as it can hold ice for over 30 hours and is air tight.  Find yours here and get juicing!


5 Things Healthy People Do

5 Things Healthy People Do

Being healthy isn't just about being in good physical shape.  One's sense of overall well being is just as much mental as it is physical.  In this article, we break down 5 of the most common things that healthy people regularly do to stay sharp mentally, fit physically, and emotionally happy.


1. Exercise

You know we couldn't make this list without including the power of exercise!  Exercise is great for building confidence and giving you a sense of accomplishment.  In addition to it's body altering power, exercise has been linked to good mental health.  Exercise releases endorphins(feel good hormones) in the body that can give you a high sense of well being and happiness.

2. Get Enough Sleep

Sleep plays such an important role in our health.  It is when we re-charge mentally and repair our bodies physically.  Expect higher energy levels, improved physical performance, and increased metal sharpness when you get a full night's rest.  When it comes to how much you need to be sleeping, listen to your body and your mind.  Some require more and some less than others.  It is important to find the optimum sleep time for you and be consistent with that pattern.

3. Keep a Positive Outlook

Positivity breeds positivity! Try to put a positive spin on every situation, especially failure.  Instead of berating yourself or letting yourself feel hopeless, learn from it so you may improve and succeed next time.  It is much easier said than done, but, it is possible to train your mind to view even negative situations in a positive light.

4. Make Relationships a Priority

EVERYBODY needs a support system.  We all need help at some point and having a positive circle of friends, colleagues, and family around can make a HUGE impact on your mental health.  Knowing that you are not alone can help you get through even the toughest of situations.  Healthy people tend to recognize this and keep cultivate a tight knit group around them.  It also makes you feel good when you are the one helping someone else.

5. Drink LOTS of Water

Fight fatigue, weakness, and low energy!  I know, it sounds like I'm about to pitch you for a new energy drink...BUT, the reality is, water can be the answer to all of these issues.  We as humans are mostly made up of water.  It helps to flush our bodies of toxins and is vital to delivering nutrients to our organs and tissue.  Healthy individuals are rarely without their reusable water bottle to ensure that they are getting the proper amount of H2O throughout the day.  It is recommended to drink 8 cups(64oz) of water daily.

 Ice Shaker Bottle

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