Disclosure: This post is inspired, in part, by the recent online Gluten Free Expo, sponsored by the Gluten Intolerance Group and presented by the Nourished Festivals. I was not asked to write a blog post–and per usual, everything in here is mine (thoughts, opinions, ideas).
I can’t wait to see my family for Thanksgiving and many of my friends are just as excited for Hanukkah, Christmas, and all of the other winter celebrations. The first year we had our annual family Thanksgiving extravaganza after I stopped eating meat, my parents were very concerned that I was somehow going to starve during the week I spent at home. I love them for stocking up on all of the frozen veggie burgers and such, but it really wasn’t necessary (I was perfectly happy to gorge myself on the mashed potatoes, corn, green beans, turkey-free “stuffing,” cranberry sauce, green salad, and other meat-free items). Eventually they got used to the idea that I didn’t need special pretend-meat items for every meal. I’m lucky this isn’t a food allergy, and that the majority of the world is pretty easy to navigate as a vegetarian.
Later on in life, my Bonus Mom (that’s Dad’s wife, they got married long after us kids moved out of the house, so “Stepmother” sounds weird and also she’s not some meanie from a fairy tale) had to follow a low-FODMAP diet one year due to a health issue. We were all pretty baffled, as we found out at the last minute and didn’t have time to adjust our plans. When we asked her what was on the “no list,” she was frustrated and baffled herself, as it was a new-to-her situation.
What is a Food Allergy?
Let’s start at the beginning: a food allergy is not a personal choice. When a person with a food allergy eats that food, their immune system kicks up a fuss. The body produces extra histamines–the chemicals that cause inflammation–as they go on attack. The results might be itching, hives, or a rash; side-effects can include constipation or diarrhea or vomiting; severe side effects might include swelling of the throat (cutting off the ability to breathe) or an anaphylactic reaction–a severe, life-threatening condition that requires immediate medical attention. The symptoms might last a few hours or a few days.
Even a very small amount of an allergen can cause serious, life-threatening reactions in some people. A food allergy is very different from a personal preference (a la “I went gluten-free because [celebrity name here] told me it was the best”). Not that I’m saying you should ignore a guest’s food preferences, but an allergy is not the same as choosing not to eat something!
Food allergies are common! About 5% of all adults in the U.S. have a food allergy. Food allergies are more common in children. Since you can’t see a food allergy, your guest might not have an obvious need for accommodation. If you don’t ask, you won’t know. If you’re a guest, remember that–it’s important to let people know!
Know the Top Eight. The top food allergens are: cow milk/dairy, eggs, tree nuts (including but not limited to walnuts, pine nuts, cashews, pistachios, almonds, Brazil nuts), peanuts (which are legumes and not tree nuts), shellfish, wheat (including but not limited to gluten, a component of wheat), soy, and fish.
Be a Gracious and Communicative Guest
If you have a food allergy or other dietary limitation, or another allergy, please tell your hosts! Be clear about what your limitations are and how they can be accommodated. For example, most people do not know that “gluten free” is not the same as “safe for people with Celiac disease.” They don’t know they can’t use the same knife on the gluten-free pizza that they used on the wheat-pizza.
Teach people how to feed you. If you can, make up your own “guide to safely feeding me,” with bullet points of tips and lists of “safe for me” foods. Offer it as a way to help your host learn, and make it clear you’re not demanding all food in the house follow “your” rules. Definitely include a definition of your allergy and how serious it is (will you sniffle, or is there a chance you’ll die?). You might include a link to your favorite medical website that addresses your allergy, a favorite food blogger.
Help keep yourself fed. The typical advice is to offer to bring a dish you know you can eat to the meal. I’m writing this in the context of allergies, but as a vegetarian I’m always bringing something substantial to ensure I get fed. If it’s appropriate, offer up a dish! Of course I’ve also packed emergency food in my suitcase (just in case).
Have an allergic-reaction plan and share it. This seems like a no-brainer, but if you have a plan and have not shared it, in the event you become incapacitated no one else will know what to do! If you have an epi-pen in your purse/pocket at all times that’s great, but someone else needs to know when to use it.
Be a Warm and Safe Host
Ask your guests about allergies. You don’t want to accidentally poison your guests! Find out what they allergy is, and ask how severe it is. Do they need the allergen to stay 6′ away from them? Or just not in their food. One of my parents’ friends was allergic to eggs. While visiting a friend in the hospital he was there long enough to need to eat a meal. In the cafeteria, he asked for a grilled cheese sandwich–no eggs in that, right? When he ate the sandwich, he went into anaphylactic shock. Why? The grill had eggs on it earlier in the day, and while the grill was scraped down/wiped down in standard restaurant practice, that’s not good enough to prevent cross-contamination. (He was in a hospital, so got prompt medical attention, and lived many more years.) ASK QUESTIONS. A guest with food allergies will appreciate you trying to accommodate them!
Ask your guests for tips and suggestions. Maybe they have a favorite recipe, meal suggestion, online resource, or other pointer for you. Again, ASK QUESTIONS.
Educate yourself about best practices. This is super important if your guest has a serious food allergy (one that might kill them) or has Celiac disease. For example, you should assume that any kitchen implement that is porous–made of wood, stone, cast iron, etc.–is NOT safe to use on the allergen you’re trying to avoid. Assume your best bet is to use a fresh/clean pan for the allergen-free dishes (one that hasn’t just been used to cook something with the allergen in it). Head over to Laulima Kitchen for up-to-date information about a Celiac-safe kitchen (and grab her “10 Ways to Keep Your Kitchen Celiac Safe” while you are there).
Include allergy-friendly dishes. In most cases this isn’t that hard to do. I once made dinner for a group that included vegans (so no meat, dairy, eggs, honey in those dishes) as well as different people with allergies to potatoes, chicken, onions, and bell pepper. I wrote out my plan on paper to make sure I had enough options for everyone, and it wasn’t nearly as difficult as I’d imagined–I made two crock pot dishes and a soup, and served the meal with an appetizer cheese and veggie tray, bread, salad, store-bought hummus, and fresh fruit for dessert.
Learn about local allergy-friendly restaurants. Local bloggers are often your best bet for finding a safe place to eat a meal out, and this is especially true for those with Celiac disease. If you’re not sure about your favorite, call them up and ask. Do they have items on the menu that might be appropriate? What about kitchen prep? (If your guest has Celiac, potatoes cooked in a shared fryer–one where a wheat-batter-coated onion rings once fried–eating those potatoes can make them sick for a few days. Yuck.)
Don’t Forget the Non-Food Allergies!
While this post has focused on food allergens, there are plenty of people who are allergic to other things. Just like food allergens, non-food allergens can send the immune system into overdrive and produce symptoms from mild (runny nose, slightly itchy eyes) to the severe and life-threatening (anaphylaxsis).
Indoors: Pets and Pests and More, Oh My! The top non-food allergens inside your home include pets (cats, dogs, and others!), pests (dust mites, cockroaches), latex, pollen, mold, medications, perfume/fragrance (including essential oils), and medication. The number one thing you can do to help your guests with allergies is to deep-clean everything; rugs, carpets, drapes, and bedding can all harbor pet hair and pet dander, pests, pollen, and more. Mom used to choke when the air had strong fragrances and perfumes, as it exacerbated her asthma. (Not really an allergy, but equally unpleasant.) Hot tips indoors:
Steam clean carpeting and rugs
Wash drapes and bedding in hot water and dry thoroughly
Avoid scented laundry detergent and soaps for bedding and towels (I use Dropps unscented)
Dust using a microfiber cloth
Avoid using heavily-scented cleaning products (or air out the house after cleaning)
Avoid air fresheners, including essential oil diffusers
Stock your medicine chest with an over-the-counter allergy medication
If you live in a moist climate, run a dehumidifier and ensure air circulation in closets and around furniture to avoid mold growth (I live in Oregon–this IS a thing)
Groom your pet (a bath and a brushing go a long way to remove both dander and other items that may get trapped in pet hair/fur)
If your guest has a pet allergy, find out well in advance how severe the allergy is. I have a cat, and I have many friends with cat allergies. Some of my friends are fine staying in my house for a weekend as long as they have an over-the-counter allergy tablet; others are so allergic that they will break out in hives if the cat rubs against them. You might be able to keep your pet and your guest separated if they have a mild allergy, but for a more serious allergy your guest might be better off in a hotel.
Outdoors. The nice part about outdoor allergies in the winter is that they tend to be less of a problem, at least in places like Michigan where the air turns crispy and everything gets covered in snow. (If you’re out in the Pacific Northwest, mold allergies can still be ugly in the winter.) Top outdoor allergens include pets (hey, dogs go outdoors!), insect stings, and pollens. Insect allergens include biting (mosquito, horse fly) and stinging (wasp, bee, yellow jacket, fire ants) insects. Pollens from trees, flowers, and grasses can cause misery almost all year long. Hot tips:
Pollen can be problematic almost all year: tree pollen is most common in spring, weed pollen in summer and fall, and grass pollen in summer. If your guest is very allergic, it’s nice to move some of the party indoors.
To avoid attracting insects–you may attract them, but they can bite/sting who they choose–don’t wear perfume/cologne or use heavily scented products for outdoor events.
Have bug repellant products on hand for outdoor gatherings
Consider careful use of bug repellant products (such as candles, sprays, bug zappers, and sonic products) to keep pests away from your gathering.
In addition to an over-the-counter allergy tablet, add topical anti-inflammatory and anti-itch products to your medicine cabinet
What are your best pointers for hosting an allergy-friendly meal?
What are the best things you can do for a guest with allergies in your home to make them feel comfortable?
Halloween is my favorite holiday (has been since I was a kid). Hopefully you’ve heard the great news from Dr. Fauci: it’s safe to go out trick or treating! So let’s get ready to welcome back all the little goblins and princesses and robots and monsters. The global COVID-19 pandemic robbed many kids of trick or treating in 2020, and it’s up to us to make 2021 awesome enough to make up for it.
If you’re like me, for most of your adulting years you’ve just gone to the grocery store and grabbed candy based on either what you like best (yay, leftovers!) or based on what you hate (yay, no temptation!). While there’s nothing wrong with that approach, you may be inadvertently excluding some kids from the fun or, worse, giving them candy their parents will have to take away when they get home. Why? Food allergies.
Before you dismiss food allergies as “no big deal,” the CDC advises that “food allergies are a growing food safety and public health concern that affect an estimated 8% of children in the United States.” That’s 1 in 13 children, friends! Further, “A food allergy occurs when the body has a specific and reproducible immune response to certain foods. The body’s immune response can be severe and life threatening, such as anaphylaxis.” I believe those kids have the same right to a fun (and delicious!) trick or treating experience as every other kid, without fear of possibly dying. amiright? (Absolutely!)
Since there are now only 10 days left to get ready for Halloween trick or treating, and you don’t want to make the mistake I made one year while living in Alameda (I waited until the 31st to go buy candy and no one had any), I’m writing a quick guide to including all kids.
First: Know Thy Allergens
If you’ve got the time to read the labels on your favorites, jot down the top allergens before you go shopping. Approximately 90 percent of all food allergies are caused by eight foods:
Milk (may appear as whey, cream, butter, and more–see a printable list HERE)
Tree nuts (almonds, Brazil nuts, cashews, hazelnuts, pecans, pistachios, and walnuts. Read more HERE)
Peanuts (technically a legume, and not a nut)
While fish and shellfish round out the top eight, it’s highly unlikely you’re off to buy candy containing those components; good to know, in any case. According to Johns-Hopkins, “Eggs, milk, and peanuts are the most common causes of food allergies in children, with wheat, soy, and tree nuts also included. Peanuts, tree nuts, fish, and shellfish commonly cause the most severe reactions.”
The Easy Route: Where to Find Lists of Allergy-Friendly Candy
If you’re now thinking, “damn, reading all those labels is a ton of work and ain’t nobody got time for that!” please trust me, I feel your pain. I’m taking the slacker route with these printables–I’ll take the list with me, and only read the labels on these packages (for “just in case” purposes–companies can change their recipes at any time).
You can also ask your child’s allergist, or your own allergist.
Easiest Option? Something Other Than Candy
Yeah, if you’re a kid this is also the “lame” route (or whatever kids say these days when something isn’t cool). We all remember the dentist in the neighborhood who handed out toothbrushes and floss, right? (Okay so I actually liked that guy, he even let us choose the color of the toothbrush.) Due to supply chain issues, some of these are probably not an option for 2021–you can’t place the order and have it arrive in time–buy maybe next year?
Halloween-themed school supplies (pencils, erasers, etc.)
Glow-sticks and glow necklaces and bracelets (bonus: instantly usable!)
Play-Doh, Silly Putty, and other moldable toys
Art supplies (e.g. 8 pack Crayola crayons, pink erasers)
Halloween ink stampers
Small stuffed animals
Bouncy balls (we called these “super balls” when I was a kid)
Drink mix packets (e.g. Kool-Aid, hot cider, hot cocoa)
Sources for these include: your local shops, etsy, Target (the aisles in front with the holiday merch), Oriental Trading Company, and the behemoth (Amazon). Be creative! Plenty of stores are already discounting their fall and Halloween-themed items. You’ve even still got time to make stuff if you are crafty.
Finally, Get A Teal Pumpkin!
You may have seen teal (blue/green) pumpkins and jack-o-lanterns and wondered if the Smurfs are now a Halloween fixture. Nope! It’s the Teal Pumpkin Project!
“The Teal Pumpkin Project is a simple way to make trick-or-treating safer and more inclusive for the one in 13 children living with food allergies, and many others impacted by intolerances and other conditions. Placing a teal pumpkin on your doorstep signals that, in addition to candy, you offer non-food trinkets and treats that are safe for all trick or treaters. Help us make this Halloween one to remember!”
It is important to keep your allergy-safe treats separate from other candy! We’ve all seen bags of candy where one or more pieces are not wrapped up all the way (or at all). While you are annoyed, that can spell disaster for a kid with a severe allergy. Please, keep your allergy-safe treats away from other candy so you don’t pull any unintended dangerous tricks.
What do you think?
Tell me about your favorite allergy-safe Halloween goodies?
Does your family appreciate it when others offer allergy-safe treats?
Where do you get your Halloween candy that’s free of major allergens?
In past years, I’ve dutifully logged every sale and deal, and provided a handy link for every single brand. This year, new plan. First, I’m going to assume that you have sufficient Google-fu to find any brand’s website on your own. Second, rather than constantly update this post when I get new info, I’m just going to drop new deals in the comments. Third, I’m not dividing companies into categories this year (since more and more of them are branching out into overlapping categories); the whole list is alphabetic by company name. Also, many emails I received did not indicate when the discount and/or code expires. I’ve shared all the information I have. Finally, don’t neglect your local running store or athletic outlet. Oh, and don’t forget to look back at the Safety Edition. Ready?
Addaday. Th BioZoom percussion device comes in three flavors: Biozoom Jr. ($149) weighs less than one pound and is perfect for keeping in your gym bag or taking on the road; Biozoom Edge with bluetooth ($149) has two more speeds and two more attachments than the Jr., and the longest battery life of the series; Biozooom with bluetooth ($229 but until the end of this week $194.55) with 20 speeds and five attachments, has the most to offer. I own the original (no bluetooth) and I am sosososo in love with it. Game. Changer. Addaday also makes other recovery devices, including electrical muscle stiumlation pads and an oscillating sphere. For Black Friday, everyhing is 20% off! Disclosure: I am a proud member of Team Addaday 2021. I’m not required to post about the BioZoom in my blog, but I honestly love it. https://www.addaday.com/
Core. A meditation training device and app with guided meditations, ambient sounds, and more. Save $20 on the Premium Bundle (Core + a year of the app) with code TrainWithBain. Disclosure: I’m a Core ambassador. That’s how I have a discount code to share with you.
Honey Stinger. Fuel your run with honey-based gels, waffles, and more. FREESTING for free shipping on orders over $50. I haven’t seen a Black Friday sale announcement yet, but can’t leave out my best fuel. Disclosure: I’m a proud member of the Honey Stinger Hive.
Lebert Fitness. 35% off the Lebert HIIT System with code BLACK35. All through November 28. Pre-purchase the new limited edition sets for 20% off: Frank Medrano (Equalizer XXL and paralellettes), Jay Maryniak (Equalizer XL and paralellettes), Carmel Rodriguez (white Equalizers) with code HOME through November 30. Use this link to let them know I sent you: http://www.easywebautomation.com/app/aftrack.asp?afid=1687416Disclosure: that’s an affiliate link. If you use it, it lets Lebert know I sent you. it does not affect your prices or access to discounts.
Run Gum. You can still use the referral link on the “Deals & Discounts” page for $5 off your first order. But you can also get 25% off everything, and a free headband if you spend $30, through Cyber Monday. Disclosure: I’m on the Run Gum Run Squad. Basically that means I love my Run Gum.
2XU. Compression gear. 30% off almost everything with code CYBER30 until December 1. Daily deals starting Thursday.
ACE (American Council on Exercise). 50% off all specialist programs.
Actionhouse. Sign up for FREE workouts, and get a 50% off coupon to use on gear on Black Friday
Athletes for Yoga. Get both Hit Reset AND Work In for $33 with free shipping through November 30. (While you’re there, grab a membership for yourself—the bite-sized, focused yoga routines can help every athlete.)
Balega. My favorite anti-blister socks. Lots of colors and styles. Buy 3, get one free with BALHOL3FOR1. Free shipping for orders over $25.
Bolder Athletic Wear. BOGO with code WAREHOUSE. Also, buy a pair of leggings from the new collection, get an item from the warehouse collection for free.
Bombas. Socks, tee shirts, and more. One donated for each one purchased. 20% with code Cheer20
Buff. Only Buff brand is a real Buff—it is a trademark!—the others are cheap imitations with fabric of a lesser quality. Shop the website for 25% off selected styles
Centr. This is the Chris Hemsworth app so good for both the eye candy and the workout. A one-year subscription is $95.99 (regularly $359.99) through December 2. New subscribers only.
The Clymb. Brand name gear for outdoors, posh slippers, and more. 25% off with code MY25 through November 29.
Dropps. Laundry soap, fabric softener, dishwasher soap that leaves no trace: arrives in the mail in recyclable cardboard. 30% off sitewide, GIVETHANKS. A portion of sales supports No Kid Hungry.
Feetures. Socks for running and more. 20% off site-wide, no code needed.
FitBit. Sure, mine’s cracked, but I can’t convince myself to replace it, even with the latest Charge model at $50 off. Various percentages off through Monday.
Fitness Mentors. 30% off all CEU courses with code BlackFriday30
Go Think. Thoughtfully crafted sunscreen, baby products, sport products, and food transport. HOLIDAY30 for 30% off through November 27.
Handful. Oregon-based women’s sportswear. They make my favorite front-close bra. If you happen to wear XS, you can score on the sale items. 30% off with code FIVESTAR through November 30.
Ink n Burn. 20-50% off 200 different designs.
Inside Tracker. 25% off with 25OFFALL
Intelliroll. Modified foam roller designed by a chiropractor. (I use this one to target my cranky hip-related lower torso muscles.) 25% off sitewide with code SAVEBIG through December 1.
Jaybird. Vista model headphones are $99 (that’s $80 off)
JumpSport. Save 20% with code THANKS2020 (not good on backyard trampoline models)
Legend Bracelets. Bracelets to inspire and protect the environment. 40% off (no code)
Manduka. Yoga gear. 20% off orders of $125 or more through December 1.
Mark Bell Sling Shot. The Sling Shot push-up band, thigh loop, and more are all on sale.
Marmot. Outdoor clothing and more. 30% off site-wide, with extra 50% or more off clearance. No code.
Mazé Method. Yoga with one of my favorite, most well-respected, highly-trained teachers. 40% off online courses with Countdownto2021
Meas Active. Women’s activewear. 30% off no code needed
MyoStorm. Meteor heated, vibrating, massage ball. $30 off through Friday.
Oofos. Most comfortable recovery footwear on the planet, and sandals that are NOT flip-flops so they won’t eat your feet. 20% already discounted styles, code HOLIDAY20
Orange Mud. Hydration packs and vests, and the one-of-a-kind transition wrap. 30% off with code BF2020
Picky Bars. 30% off site-wide through Monday. An extra 30% off your first Picky Club with code BFS2020
Piloxing. Get certified to teach any of the PIloxing methods, hybrid models using boxing, pilates, and more. 40-50% off
PRO Compression. My favorite recovery socks (but you can wear them while you run, too!). 62% sitewide, so Marathon and Elite styles come out to just $19/pair! Use code BFDEAL through December 5. Free shipping over $49 too
P.volve. Take 50% off all workout kits with code BF50.
Rabbit. Clothing for runners. Spend up to $100 get 20% off; spend $100 or more to get 30% off; and spend $400 or more for 40% off.
R.I.P.P.E.D. 50% off the last Rumble instructor training of 2020 with code RnR50 (includes CEUs)
Rollga. Body-friendly foam roller and yoga tool in one. BFCM10 for $10 off through December 1 (may not be combined with other offers).
Rumi Spice. Veteran-owned business improving the lives of others through yummy spices like saffron and more. Spend $100, get 30% off with code BF30. Spend $25, get 25% off with code BF25. Codes good through December 1.
Ryka. Women’s athletic footwear. 25% off and free shipping with code PINKFRIDAY
Runderwear. The entire site is 25% off with discounts up to 50%.
Sadie Nardini/Fierce Yoga. 50% off most yoga courses, both the ones for personal home practice AND the teacher trainings (good for CEUs/Yoga Alliance)
She-Fit. Leggings and the ultimate in adjustable sports bras with serious staying power. Up to 50% off, no code needed.
Skora. 20% off all shoes with HOLIDAY20 and 50% off clothing with APPAREL50
SLS3. Compression and recovery gear. 50% off clothing and accessories with code BF50. Save $100 on compression recover boots with code Boots. Free US shipping, too.
Solo Stove. Portable fire options for warmth and for cooking with a lifetime warranty. 25% off their ultimate bundle
SOS rehydrate. Hydration product in a variety of flavors. 30% off with code CYBER30 through December 1.
Spartan Races. 30% off all races + the Spartan Pass — Trifecta with code BF30, plus up to 50% off merch.
Sports Basement. My favorite SF Bay Area sporting goods store both for the in-store experience (great prices, knowledgeable staff) and for supporting all the race companies. A variety of deals on various brands, with shipping or pick-up options available.
Star Cycle PORTLAND. Cycle studio in Portland, Oregon. Purchase a $100 gift card, get $25 credit in your account, through November 29. (limit 4)
Stroops. Premium resistance bands, anchors, attachments, and education. Stroops are portable, making them a great choice if you don’t have a permanent work-out room or home gym. Site-wide sale up to 50% off through Monday, no code.
Stryd. Shoe device that helps runners measure power to improve their run. $20 off with code IWillBeReady through November 30
Sweaty Betty. Athletic clothing for women. 30% off 5-star products with code CHEERS
Sweet Spot Skirts. Based in Vancouver, WA this company makes adjustable and reversible skirts to wear over leggings. Great for when you want to wear leggings, but feel a little exposed (or just want to look cute). I own three. 20% off with FUNLIFESTYLE
Terrapin Events. $10 off the Ugly Sweater 5k, 10k, and Half AND the Back On Track 30 Day Challenge (January 2021) through end of day Friday.
Thorlos. Socks! 25% off everything and free shipping, through December 2.
Toe Sox. 30% off everything.
Trigger Point. SMFR tools from The Grid roller to foam balls and more, plus education on how to use it. 25% off with code HOLIDAY25
TRX. Suspension trainers, slam balls, battle ropes, and more. 20% off site-wide, no code needed
Xen Strength. Yoga with weights! Get 35% off a yearly membership with code XENFOUNDER through December 4. 7-day free trial.
Yoga Download. Spin the wheel on the website to reveal your own “mystery” discount.
Yoga International. 30% off selected courses for home practice and for teachers. Use code COURSE30 through November 29.
Yoga Medicine.50% off all Yoga Medicine online courses with code FLASH50 through midnight, December 2.
Yoga Society. Yoga wear and practice gear. 40% off site-wide, no code needed
Zumba Wear. Clothing inspired by designs for Zumba. Various deals on an assortment workout and athleisurewear, no code needed. Try code TrainBain for an additional discount.
Added End of Day, Thanksgiving
RunSmart Online. Save up to 50% off programs (Run Smart Prime, Base Six Bootcamp, etc.), and $20 off a year subscription.
SissFit. 40% off all .pdf guides with code TURKEY40 through Monday.
The BioMechanics Method. 50% off all CEC courses through November 29
Pro Hair Ties. THANKS20 for an extra 20% off, expires November 27.
Oxygen Magazine. “Oxygen Pass” $34.30 (usually $49/year) or “Active Pass” $69.30 (usually $99/year). Code applies automatically, but in case it does not for you, code is Cyber Week 2020VeloPress. 30% off all titles, ends November 30
Added Friday, Noonish
Alchemy 365. Streaming fitness service. Get your first 3 months for $4.99/month with code LETSGO
Brazyn Life. Foam rollers that pack flat for travel. 20% off with code HEALTHYHOLIDAYS20
Booty Bands. Workout bands, thick ones (not the flimsy kind). $20 off with code 20BF
Fitletic. Running belts to hold your gadgets. 30% off sitewide with HOLIDAY30
Hammer Nutrition. A variety of deals, plus use code FFS20 and get 2 HEED singles in all-NEW Cherry Bomb flavor, a $3.80 value, FREE with your purchase.
Injinji. Toe socks for athletes and runners. 20% with code SOCKUP
Latinos Run. 50% the entire store with code BLACKFRIDAY
Lil Buff Protein. Personal sized cakes and frostings packed with protein. 20% off with code BF20
Marmot. Clothes for playing outside. 30% off everything, 50% off clearance items. No code.
Melt Method. SMFR techniques that use softer tools and anatomy (science!) to release stuck tissues. Up to 40% off site wide, plus a six month subscription to Melt on Demand plus a Starter Kit for $69.99
The North Face. 50% off the UX Down Parka. No code.
Nuun. Hydration products. Spend $30, use code TURKEY 20 for 20% off. Spend $50, save 30% with code TURKEY30. Spend $70, save 40% with code TURKEY40.
PRIDE Socks. 25% off with code rainbowfriday
RAD Roller. SMFR tools and education. 25% off with code CYBERWEEKEND
Roll Recovery. Amazing gadget for rolling and compression, plus foot roller, and more. 10% off with cod ROLL2020
RooSport. Magnetic pockets to hold stuff when you run, power banks, loungers. 40% off with code Black40
Runderwear. 50% off site wide, no code
Skora. 50% off apparel with code APPAREL50
Soflete. 50% off the gym duffle, 30% off tee shirts, no code needed
Suunto. Superior sports watches from Finland. Up to 60% off, see website
Tailwind Nutrition. Fuel for your entire day of running. Save 20% off everything, no code needed
Ultima Replenisher. 30% off GIVETHANKS30 ends Monday.
Yoga U. Continuing education for yoga students and yoga teachers. Save 10% on one course with Code YOGA10. Save 25% on two courses with Code YOGA25. Save 40% on three or more courses with Code YOGA40. All discounts apply to 3-part recorded online courses
6 Pack Bags. Stylish totes for meal prep, with built-in compartments that are perfect to safely carry meals—cold packs, too. 50% off with code BLACKFRIDAY50
32 Degrees. Up to 75% off site wide, no code needed
Charge Running. Coach-led LIVE runs, or you can access the recorded ones. $1 for your first month.
Your Turn: What Did I Miss? What’s New?
Got details? Drop a comment with any intel you have, or updates on what I’ve shared. (Maybe Cyber Monday deals get better? Who knows?) What are you planning to get for the athletes in your life? Need to drop a hint to a clueless relative?
Oh, and if you are a brand ambassador, please feel free to share your discount codes–but let us know you’re repping the brand.
Sure, it’s August, so I totally missed the boat on posting about #PlasticFreeJuly while it was, you know, July. But in a pandemic where the months all look alike-ish, who cares? Plus prAna just launched #ReshapePackaging and vowed to remove ALL plastic from their packaging stream by 2021–that’s next year! (Much better than The MLM That Will Go Unnamed who has set the goal at 50% reduction of plastic by 2025.) If you want to learn more, check out the Responsible Packaging Movement page and learn how consumers can help make change–even during the pandemic.
Speaking of the pandemic… The pandemic response has me feeling grumpy about the amount of plastic I “have to” use. The grocery store is my grumpy zone. Stores where I live stopped allowing reusable bags–a few won’t even let them into the store!–and switched to paper bags. Then there was a shortage of paper bags due to supply-chain issues, and so all the stores had reusable plastic bags made from thicker plastic…but were still not allowing customers to re-use them. (BTW, I’ve found a way around this: insist on bagging your own groceries. I’ve asked the cashiers to just scan like normal, and then send items down the belt to the bagging area, where I bag my own. My local Fred Meyer has a scan-as-you-go option as well, where you carry a scanner around the store with you, scan each item, then bag it. When you hit check-out, you scan the bar code on the stand and it uploads your order.) Oh and let me be clear: I fully support all efforts to protect grocery workers, including when stores will not allow them to touch my reusable bags. I just don’t need more plastic in my life.
It’s not just the big grocery bags though. Corn on the cob is usually a bulk item you pick out of a gigantic stack, peel a little to make sure the ear isn’t a dud, and then take with you. This year, it’s all pre-wrapped on foam trays. You can’t use your own containers for bulk items at many stores. You can’t use the mesh and reusable produce bags. Even my attempts to support local restaurants have increased my plastic usage as some have switched to all-plastic disposable utensils, and many of the take-out containers have plastic (and pandemic rules won’t allow them to fill my reusable containers). I get that it’s all about safety and reducing potential virus transmission, but it frustrates the part of me that has worked to minimize my single-use plastic consumption.
So I’m doubling-down on avoiding single-use plastic in other areas of my life. As prAna says, “progress, not perfection.”
NEWS FLASH: Something is Better Than Nothing
I’m sure you’ve seen the multitude of websites about the “plastic-free lifestyle.” There’s even an entire book, Plastic Free: How I Kicked the Plastic Habit and You Can Too by Beth Terry (Skyhorse, 2012). (If you haven’t, just run a quick Google search.) Websites like the Plastic Pollution Coalition and My Plastic Free Life even have helpful tips on how to start cutting plastic out of your life. While I think that the “plastic-free lifestyle” is admirable–every bit as much as the “zero waste lifestyle”–I know it’s not a realistic goal for everyone. It’s not for me, either–I wear contact lenses (plastic) that must be cleaned daily (solutions only available in plastic bottles); I take medication (packaging/bottles are plastic). Before you suggest it no, I’m not a candidate for laser eye surgery (I need the lenses to correct my severe astigmatism). Good luck getting the FDA to approve refillable prescription containers.
“Perfect is the enemy of good,” wrote Voltaire, centuries ago. More recently, the New York Times reported that “Life Without Plastic Is Possible. It’s Just Very Hard.” I don’t have to be 100% plastic-free to make a difference, and neither do you. Think about an item of single-use plastic and how much waste it generates. Now imagine that 9 out of 10 times, you choose a re-usable item over a single-use plastic. How much waste is left? What if everyone made similar choices–how much smaller would the pile be?
Target Plastic Bottles for Elimination: THREE Solutions
A ridiculous percentage of the plastic bottles you put into your recycling bin are never recycled. This assumes you live in an area where recycling services are available–plenty of the country still has no recycling. It also assumes that the plastic bottle was theoretically recyclable in the first place–not all plastic is. I’ve read articles that claim up to 50% of what goes into the recycling bin doesn’t get recycled. Check out the “The Violent Afterlife of a Recycled Plastic Bottle,” from The Atlantic–I bet you’ll find it eye-opening. I’m sure you’ve also heard that even more US plastic ends up in the landfill since China started to reject American recycling. (It’s unclear if this is related to the trade wars, but there was definitely a problem with contamination, or non-recyclable items ending up mixed in with the recyclable plastic.) In any case, I’ve targeted plastic bottles for reduction. Here are three easy ways to cut out plastic bottles.
Dropps works as well as any laundry soap should: clean clothes, no weird detergent scent. This is exactly what I wanted. If you prefer a scented laundry detergent, Dropps makes a “fresh scent,” “clean scent,” and a lavender-eucalyptus scent. There are also pods for small loads, and a “baby sensitive skin” (which is somehow different from the “sensitive skin” that I get). If this sounds good to you, head HERE to try Dropps. (That’s an affiliate link, and it gives you $15 off your first order. Savings for you, rewards for me.)
ONE: Laundry Detergent–Get Dropps
The biggest plastic bottles I was bringing into the house? Laundry soap. My theory had been that if I bought the biggest possible bottle, I’d end up using less plastic than if I bought a bunch of smaller bottles. Probably true, but still gigantic plastic bottles. With the anti-dribble spouts I never felt like I was getting all of the detergent out, either. Of course there were all the usual problems too–they’re heavy, they take up space, blah blah blah. Freeing my life from plastic bottles of laundry soap was the easiest thing I did. Even though I only want unscented laundry soap, without any added colors or scents.
When I first tried Dropps, I figured if I didn’t like the way it worked, no big deal. One of those internet ads found me and offered a deal, so I think I paid $5 for my first shipment. When they arrived I was impressed with the packaging: cardboard only, completely recyclable. The detergent itself is in a little plastic-like (but actually plastic-free!) pod. You throw one into the washing machine with the clothing, and that’s it. When all the pods are gone, recycle the box. There’s no other packaging (like the pods are not in a plastic bag inside the box). I’ve been using Dropps almost exclusively since fall 2017, and I’ve only had one shipment with a leaky pod; it was such a non-issue that I didn’t even contact Dropps about it (I just threw out that single pod).
While you can place a single order, you get a better price if you sign up for a subscription. Initially I didn’t think I’d like having a subscription for laundry detergent, but now I love it. Dropps is pretty awesome. You can log in to your account and reschedule to earlier if you’re running low. Dropps sends an email to confirm each shipment, so if you don’t need any laundry detergent you can kick it out a month or two or more. And if you forgot to tell them you moved, you have plenty of time to do so before they ship.(Not that I know from personal experience…) You also get to decide how frequently you want to receive products–it’s not a one-size-fits-all.
Dropps also makes pods that are a scent booster, a fabric softener, oxi booster, and now dishwasher pods (unscented and lemon). Since I originally wrote this post, I used up the last of my big bottle of liquid fabric softener, and switched exclusively to Dropps unscented fabric softener pods. (I have noticed zero difference in my laundry’s softness or static–in other words, I’m getting the same results with Dropps that I got with liquid.) I also switched over to Dropps dishwasher pods. I’m using the lemon/citrus scent, but there are other options (unscented and “fresh rain”).
TWO: Shampoo: try solid shampoo bars
Shampoo bars can be a little weird if you’ve never used them before. I’d say it takes 2-3 shampoos to figure out your best shampoo bar routine. The two biggest things to know: (1) limit rubbing back and forth (at least with my long, straight hair), and (2) anticipate fewer suds.
I say “limit rubbing” because the tendency for most people using a bar product is to rub it. Rubbing a shampoo bar on your hair–at least if you have baby-fine straight hair like mine–is a bad idea. Just like rubbing a towel on your wet hair to dry it is a bad idea. Tangles! Ugh! Instead, rub the shampoo bar in your hands to suds it up, and then transfer the suds from your hands to your hair. I also rub the bar on my hair from the top of the scalp straight down (so no “rubbing” more like one pass) It takes me 2-3 rounds of this to work up enough lather to thoroughly coat my hair and be able to run my fingers through to reach my scalp.
As for suds, at some point in law school I learned that Americans expect their shampoos and soap products to produce a LOT of suds. (Apparently we equate sudsiness with effectiveness.) One dish soap company, for example, had a problem when bottles of a familiar brand of “washing up liquid” (the British term, I guess?) destined for the UK wound up being sold on the American market. There wasn’t anything wrong with the dish soap. British customers do not expect the quantity of suds Americans do, so the product was formulated to produce fewer suds. Americans who bought it were unhappy, because the soap–which was just as soapy, and just as effective at cleaning–did not produce copious suds.
The first shampoo bar I used was from LUSH, a round green thing in a scent called “Karma.” (I later bought various other colors but have no idea what the scents were called.) If you buy it at the store, it has no packaging (though they will typically put it in a little paper bag); if you buy online, it comes packed in a paper bag, in a cardboard box with starch dissolvable packing peanuts. I loved the scent and the way it washed my hair. LUSH sells shampoo bar tins, and I made the mistake of trying to store my shampoo bar in the shower in the tin. Terrible idea–the wet bar sticks to the bottom of the tin and becomes nearly impossible to pull out. The tin is good for storage, and for travel, but let that bar dry before you put it inside! For in-shower storage, your best option is a soap dish with a soap-saver (the little oval thing with the spines that keep your soap from sitting in water), or a wire rack (like on a shower caddy). Ideally, you want to let it dry when not in use so it doesn’t get mushy. LUSH shampoo bars and solid shampoos come in a dozen varieties, and LUSH also makes conditioner bars, but my picky hair did not respond as well. One out of two ain’t bad, right? LUSH also makes solid conditioners, bar soaps, and massage/lotion bars (which I really like!).
The next one I tried was from a company called Ethique that is based in New Zealand. They make square shampoo bars and smaller travel or trial sizes shaped like little hearts. I picked St. Clements as it is made for oily hair. Ethique bars come in paperboard boxes which are, of course, recyclable. As a company, they are committed to zero plastic, including in their shipping materials, and encourage you to #giveupthebottle. They are also committed to ingredient transparency, vegan products, and direct trade. I prefer the square shape of the Ethique bar as it seems easier to hold onto when it is wet and slippery. It’s currently in my shower, so I’m going to count this relationship as a success. Ethique’s shampoo bar box is made from bamboo and sugar cane; the bottom acts as a soap dish with drainage. They also have some cool tips on their website for what to do with itty-bitty pieces, since every product they make is in bar form. Ethique is available from their New Zealand based website, at many Target locations, from Target.com, and from other online retailers. In addition to shampoo, they also make bar conditioners, face cleansers, body soaps, and lotion/massage bars.
I’ve since tried several other shampoo bars, and stocked up on the Vunella brand when they had a good sale. (Box is recyclable paperboard.) These are nice, thick, round bars that seem a little harder (and seem to last a little longer) than the others I’ve tried. My favorite is the coconut lime, but I also have citrus and lavender.
Shampoo bars may seem expensive when you’re pricing them. (At LUSH they run approx. $12-15 each for a 1.9 ounce bar, though a few are 3.5 ounce bars; a full-sized Ethique is $16 for a 110 gram bar which is approx. 3.9 ounces, a sample is $4; Vunella has bundles and frequent sales, and I’d estimate I paid $7-12 per bar) They typically last at least as long as 3 bottles of shampoo, provided you don’t let them get soggy. Depending on how you use them and care for them, shampoo bars can last much longer. So whether they are expensive depends on how much you are paying per bottle of shampoo. I don’t wash my hair every day (though on workout days I might wash it twice), and I’d say a bar lasts 3-5 months. There are plenty of other choices out there, but these are three of the ones that I have tried and can personally recommend.
THREE: Hand Soap Swap: Blueland (bonus swap: toilet cleaner!)
Hand soap seems like an easy thing to swap out–just use bar soap right? If you’ve got a pedestal sink with a sculpted-in “soap dish” like I do, not so much. (That “soap dish”? First it gets slippery and the soap just slides into the sink constantly. Then as soap builds up it get gooey and keeps the soap wet. Messy!) Or maybe you’ve got kids who can’t be trusted to put the soap back, or who leave it covered in sandbox dirt or blue Kool-Aid mix or something. There are a million reasons why someone might choose liquid soap, but it comes with those plastic bottles.
Enter Blueland. When I ordered this, I just decided to go all-in: I ordered one for the kitchen, and one for the first floor bathroom, and enough refillls to last for a year. Fingers crossed, right? When the package came, I was pleasantly surprised to find zero plastic (other than the pump in the bottle). No plastic tape, no plastic wrap, no plastic padding, nada.
It’s pretty easy after you unbox: fill the glass bottle with water, drop a tablet in, watch it fizz. Once it’s done, add the pump top.
One thing though, you do have to re-set your expectations, and maybe your hand-washing routine. If you’re like me, you’re used to pumping the soap onto your hands, running them under water, and then rubbing them together to lather. STOP.
New plan: pump this foaming soap onto your hands, rub them together to soap them up with the foam, and THEN run them under the water. This soap isn’t super thick–it comes out of the pump as foam!–so you don’t need water to make it spreadable. It took me a little while to adopt this new habit, but once I did, I loved this hand soap It smells nice (I got a variety of replacement tablets). A single tablet lasts a long time, and as I predicted when I first bought them, I did not have to re-order until 2021. I now have Blueland soap at all four of the sinks in my house, and the tablets take up very little space in my cabinet.
Speaking of Blueland and my cabinet, in 2021 I also switched to their toilet-cleaning tablets. One package fills the lavender storage tin. To use: put tablet into toilet bowl, wait a little while it dissolves, scrub with the toilet brush, and flush. I bought a tin for each bathroom, and these work every bit as well as liquid cleaner that comes in bottles, or the tablets that come in the non-recyclable plastic packaging.
One reason manufacturers use plastic bottles for their products is the cost of the bottle (plastic is cheap, glass is more expensive). In addition, the transportation costs for glass are higher, because glass weighs more than plastic (freight charges are based on weight). Glass bottles for many products now packaged in plastic need to be thicker to make them less prone to shatter or break, especially since most are used in the bathroom or kitchen. So if a manufacturer switches a product to glass packaging, it makes sense to also make the glass reusable, so it only gets shipped once. That leads logically to shipping refills, and if you’re trying to avoid plastic that means finding a way to take the water out of the product.
What are you doing to reduce single-use plastic packaging? Got a hot tip? A product you love? Drop a comment and share your ideas and finds!
Disclosure: This is NOT a sponsored post. No one even knows I am writing it. I didn’t get any bonus, incentive, or anything else to write this post, and every single word is mine. I’m a proud “Brew Crew” member, and since the March and April events are rescheduled and it’s for a good cause, I signed up for the qua-RUN-tine too.
It’s a qua-RUN-tine!
Yeah, so this just started today, and I’m still figuring out how it works, so if this part is wrong, oops. Since we can’t have our usual Oregon Brewery Running Series runs right now, this is what we’re doing. It’s $45 to enter, and the charity partner is Oregon Community Foundations’ COVID-19 Relief Fund. After you sign up–do that here–you join the group on Strava (which is how they track your miles). Strava is free, and you can connect it to your running watch or other gadget as well as a bunch of other apps.
There are prizes at 10, 25, 50, and 100+ miles, plus weekly giveaways. Even if you don’t join the qua-RUN-tine, the Oregon Brewery Running Series is having virtual Happy Hour (or should that be hoppy hour?) on Saturdays in April. Basically you go for a run, and then have your cool down (and a beer?) using videochat. Get on the mailing list, so you can join in via Zoom.
UPDATE!!! NOW THERE IS A MAY QUA-RUN-TINE CHALLENGE!
UPDATE: It’s nearly May, and we are still staying at home. Even though our testing capacity is going up, Oregon is seeing fewer confirmed cases and fewer deaths. That means IT IS WORKING!! If we keep it up, we can continue to “flatten the curve,” and ensure the Oregon health system is not overwhelmed by COVID-19 patients.
For the MAY challenge, participants will set a goal during sign-up. Prizes are based on whether you hit your goal, and how close you get: 25% of goal: Wooden Coaster; 50% of goal: Socks; 100% of goal: Free run entry or t-shirt; 120%+: Beer Delivery from participating breweries! Weekly virtual post-run happy hours and live-streamed concerts will continue. Like in April, the May challenge is $45 to enter, and the charity partner is Oregon Community Foundations’ COVID-19 Relief Fund. After you sign up–do that here–you join the group on Strava.
The 2020 Brew Crew Season
Last year I bought a ticket to the season opener, a party at the Oregon Historical Society (or was it the museum of Oregon history? something like that) and an exhibit on the history of brewing in Oregon. I didn’t go because I didn’t know anyone else who was going, and I wasn’t feeling up to a big party solo. This year the running season kicked off with a Brewfest at the Run Pub. Yup, you read that right–Portland Running Company has a Run Pub. During the kickoff everyone could sample a variety of beverages from the hosts of this season’s events. There were a variety of local eats and a food truck too. Now I know a lot of runners balk at paying to run an untimed event, especially if it’s a 5k-ish, and extra-super-especially if there’s no medal. But trust me this is $30 well spent. (If you were smart and bought a multi-pack, you paid way less than that.)
The Venues. Each event starts and ends at a different Oregon brewery. The course is a loop through whatever is nearby, so you might be running a neighborhood, or you might be running around industrial parks. So far in 2020 we’ve run four places (though I’ve only made three). LEVEL beer is an old-school arcade game themed tasting room in NE Portland with a gigantic outdoor space (currently a heated tent); it hosts food trucks in the parking lot and has super cute merch. HUB–the Hopworks Urban Brewery–in Vancouver has a full service restaurant with a variety of food (though if you don’t get the pretzel sticks appetizer, you’re nuts). Baerlic has a small tasting room in NE Portland with an outdoor event space (heated tent–which I loved since it rained and was chilly!) and a pod of food carts.
Pre-Race “Registration.” This is the antidote to “packet pickup.” Ticket sales are through Eventbrite (which conveniently sends you reminders in case you’re like me and forget what you signed up to run and when and where.) Show up as early to get your ticket scanned and decorate your bib. The event bibs look the same for each event, and you can personalize them with a variety of sharpies (or even bring your own decorations). There’s usually coffee, and sometimes there are pre-race snacks (I hoovered a donut at Baerlic). If you’re really worried you’ll get lost (you won’t) there’s a map you can study (or snap a pic).
The Starting Line. All the people, and dogs, and strollers head out to the big inflatable start/finish line for a quick but energetic warm-up–think squats and range of motion type of movements–and an explanation of the course. After a few group photos everyone takes off running.
The Course. Each course is a loop, making logistics easy. It’s not a closed course and you’re supposed to obey all of the traffic laws. This means you’ll spend most of the time running on sidewalks or paved park trails, though in some areas there’s basically no traffic and it’s safe to run in the street. Every single corner or turn has a cheering volunteer holding a big arrow sign and giving directions. No course-markings to worry about–there’s always a real person to show you the way!
The Finish Line. The official photographers will snap more pictures as you cross the finish line. Then it’s time to get your wooden nickel–redeemable for the pint of your choice–and turn in your raffle ticket. (If you want more raffle tickets, you can visit with the sponsors and vendors.) Don’t forget to grab your swag –your choice of what’s available that day, usually pint glasses, coffee mugs, and more–and some snacks. The Franz bakery is one of the series partners, so there’s often bread or bagels to take home with you too.
The After Party. I only know one reason people run: they like to eat! Some of the breweries are brew pubs that have their own kitchen. Others host food trucks. Either way, I’ve never gone hungry. Some people bring their own food in–once a family did a whole birthday party! Of course there is beer for sale, too. The fastest man and women are recognized with “The Golden Growler” award, which they sign and redeem for their very own growler (contents included!). There are a few announcements, and an introduction to the charity partners for that season, then there’s the raffle. There’s live music too! Of course my favorite after party entertainment is petting all of the dogs, but you probably already guessed that.
Honestly, it’s pretty good value for $30….but if you’re smart, you bought one of the Oregon Brewery Running Series Passes. Unlike other race series, this one lets you share the races in a multi-pack. The Pint is six races ($139), The Growler is twelve ($249), and The Keg is a twenty-pack ($359). So if you got The Growler, you could run twelve races, or run six with a friend, or run one with an entourage. But really, the best way to do it is to join The Brew Crew at the beginning of the season ($279). Brew Crew members get an entry to every event, but you can’t share. That shouldn’t matter, as who can run all 26 events? Even if you can’t (and I can’t) there are other perks: a special series shirt, a second pint at every race, and four entries you can share with your friends. (So it’s really $279 for 30 races–26 for you and 4 for friends!) But really, that’s $10.73 per race, so even if you only run half of them, you still end up way ahead!
Top Reasons to Run the Oregon Brewery Running Series
Excellent Value. Did I mention there are also free race photos? If you want to mug for the photographers they’ll snap as many groupies as you like.
Everyone-Friendly Events. Speedy runner? Slow-poke walker? Stroller-pusher? Couple? Singlet? Entourage? Doggo? This is something you can do. The volunteers are out there until everyone is done.
The Beer is Optional. Yeah, I know, I’m the weirdo running the BREWERY running series who doesn’t like beer, and I get two pints per run (one for the event, and a bonus for Brew Crew). So far, the venues all have tasty local cider as well. HUB usually has cider (I had one last year) but they were out this year; fortunately they also have wine on tap!
Have you attended any of the Brewery Series Runs in Oregon, or another state? Or been to a brewery run? Tell me about it!
As you’ve probably noticed, the situation with COVID-19, our novel coronavirus, is very fluid. That’s unsettling in and of itself. People generally like stable situations, not constant flux. People generally don’t like change. Some people (like me) don’t like not having control. All of these can leave you feeling a bit lost and adrift, especially in the sea of misinformation that is the internet. (That’s before we even think about turning on a news broadcast!)
Plus it’s not a “fun” flux. We’re not getting happy news or pleasant surprises. Waiting for more shoes to drop is enough to make anyone anxious. On top of that we are supposed to practice social distancing, which largely means “stay home.” For those of us who get our social needs met at work and other activities, this can lead to loneliness or depression on top of anxiety. Even for dyed-in-the-wool introverts.
Please note that I am not a licensed counselor, psychologist, psychiatrist, or any other flavor of qualified mental health practitioner. PLEASE seek professional help immediately if you are in crisis!
These are definitely not the only resources available–a quick Google search may help you locate something more appropriate. (I welcome comments below with the equivalent services in your country or location.)
Stressed, Depressed, Anxious?
Many Americans are feeling stressed, depressed, or anxious due to the current situation with COVID-19. I’m writing this to provide a collection of potential resources to those feeling stressed or anxious. General mental hygiene advice is good, but it is easy to dismiss as out-of-touch with the current reality. Here are some people and organizations to keep an eye on during this time, following by a list of articles you might find helpful.
VirusAnxiety.com is the very first resource I found that attempts to address mental health and well-being specifically related to COVID-19. Because it is easy to remember, I’ve been splattering it everywhere. I find the simple layout of the site soothing.
Grokker(the fitness app/streaming service) has put together a free course on COVID-19 Coronavirus Prpeparedness. It is a sane guide to fact-based knowledge, no hype at all. One of the videos is dedicated to reducing stress and anxiety. It’s free, and you don’t need a grokker account to watch.
Marie Forleo is a force of nature, and a woman I admire greatly. How many people do you know who have been Reebok dance professional and go on to run a business empire?? Her collection of resources is called “Coronavirus Support Guide: How to Stay Strong & Navigate This Time Together.” It has a curated collection for several topics, including stress and anxiety, “feel good” stuff, how to work from home, how to educate and entertain your kids, and how to serve your community. The comments section is also worth a read. Something for everyone.
Brendan Burchard is also a force of nature (and I’m pretty sure I’ve seen him on video talking to Marie!). He recently did a live stream focused on leadership and keeping focus while the COVID-19 situation develops. These are specifically geared towards people who are coaches, or in leadership positions, but I think anyone would find them valuable. “Coronavirus Response: Fear, Focus and Forecasting.” This is more of a tough-love approach.
Ramit Sethi the author and speaker, is hosting “Fireside Chats” every night at 8:30 pm eastern in IG live https://www.instagram.com/ramit He has a list of topics posted on his Instagram, with more to come.
“5 Ways to Manage Your Anxiety During the Coronavirus Outbreak.” https://www.shape.com/syndication/coronavirus-anxiety? Valuable advice includes limiting your media diet and realizing that it is actually okay to be worried. (Everyone is worried a little bit, even if they are not anxious!). A quick read.
“How to Cope with Anxiety—Now, in 60 Minutes, and Long Term.”https://greatist.com/health/how-to-cope-with-anxiety This is more of a how to do it article, with a list of suggestions, but also instructions on how to execute them. It doesn’t just advise you to “breathe deeply” but instead offers a specific step-by-step. There are linked resources for apps, articles, and citations (backing claims with sources).
Anxiety and Depression Association of America has a website with a specific page dedicated to COVID-19. There are links to a bunch of different essays, news articles where members are quoted, and links to resources on PTSD. A number of resources specifically address talking to teens and children.
American Psychological Association has a podcast episode specific to COVID-19. The guest is “Baruch Fischhoff, PhD, is a professor at Carnegie Mellon University and an expert on public perception of risk and human judgment and decision-making. He explains why we worry about new risks more than familiar ones, how to calm our anxiety and what are the psychological effects of being quarantined.”
“49 things to do if you’re staying at home due to Coronavirus.”https://medium.com/@neilpasricha/49-things-to-do-if-youre-staying-home-due-to-coronavirus-19b9e47a3cfe This list includes both adult thinks (like reading a long but worthwhile book) and kid-friendly ones, like making a pillow fort. There are links to online resources (the most popular TED talks of 2019, anyone?). Many of these ideas are about establishing new habits, which seems like a good idea when your entire daily routine has been shot to hell.
“21 Productive Things to Do Today” https://www.urbandaddy.com/articles/43291/21-productive-things-to-do-today The subtitle promises that each one is “social distancing approved.” Some of these are humorous, but all are things you can actually do. Some are short (donate to your favorite charity) others are longer-term projects like learning a foreign language. This is a short, quick read.
“COVID-19: Tips for Working Remotely And Combating Stress.”https://www.lizandmollie.com/blog/2020/3/12/covid-19-tips-for-working-remotely-and-combating-stress Yes, in 2020 it is much more common for people to “telecommute” than it was back when I was growing up in the 1980s. That doesn’t mean all of us know how to do it. Personally, I thought it would be much easier than it has turned out to be. This article has 7 suggestions to help those of us who are new to this way of working. (Heck, I don’t even have an office! I’m working from the sofa and dining table!)
“11 Tips for Staying Calm During the Time of the Coronavirus.” https://gretchenrubin.com/2020/03/10-tips-for-staying-calm-during-coronavirus Gretchen Rubin’s article goes well with a mug of warm tea or a mocha, in my mind. Some of the tips are standard fare (connect with friends and family, reach out to others to help you feel less isolated) but are, of course, sincere. My favorite tip is to tidy up, because even though it makes no actual sense, that has always made me less anxious. (Also since I just moved in November, and have a few projects going on, my house is in a shambles and needs it!)
“4 Tips for Not Touching Your Face, Since It’s So Hard To Stop.”https://www.shape.com/syndication/how-to-stop-touching-your-face? Why do we touch our own faces? I don’t know, but I know I do it too. It’s one of those things they tell you NOT to do as a kid, again again when you’re a tween or teen and your face breaks out. But it sems like we do it all the time without even noticing!
Disclosure: I’m sharing these resources because I want to encourage you to STAY HOME. The links provided below are not affiliate links. I am a paid subscriber of some of these services, but I’m not getting any kick-back or brownie points or whatever for sharing about them. I have not excluded services I haven’t tried.
As of Wednesday last week, I was kinda non-plussed about people fleeing the gym. For one, COVID-19 isn’t transmitted through sweat. For two, at least at a gym I have access to wipes (unlike at the grocery store). Here’s the thing though, if you are going to go to a gym–and really, you shouldn’t–“be under no illusion. These are places where germs and bacteria of all kinds can thrive[.]” That’s true of the gym, that’s true of your CrossFit box, that’s true of every flavor of studio from aerial to zumba.
Initial steps are NOT enough to protect you. My inbox has been aflutter with emails during the past week, promising extra deep-cleaning of the studio, asking people to bring their own yoga mats and props (offering discounts to help people acquire these), limiting class size, spacing the in-use reformers and megaformers further apart, and more. It is really tough for a small business to close, especially when they have staff and teachers they are worried about. But these measures are not enough, and even the ordinarily irrelevant Yoga Alliance has recommended studios close.
Using lots of wipes is NOT enough. As you should know, the COVID-19 virus is primarily spread by “droplets.” Like when a person who has the virus coughs. Here’s what we know:
Asymptomatic people can spread the virus. This means you can give the virus to other people before you know you have it. It takes 2-14 days before you start to show symptoms.
Today I’m focused on streaming fitness. That’s anything online, or available via Roku, Apple TV, Chromecast, Amazon Prime or Amazon Fire. (Initially I said I wasn’t doing apps, but some streaming services are also apps, so…yeah, I started to add them in.)
Support Small Businesses First
Yes, there are some large corporately-structured gyms and studios. Please remember that many of these that you see as “big corporations” are actually franchises–meaning your local location is owned by an individual member of your community (or a small business). I am not personally familiar with what type of financial assistance or relief is available to franchisees, but I do know that many of them will be forced to shut their doors.
Speaking of shutting their doors, yoga and fitness studios are taking a hit. If your local studio is closed, please support them if you can. This means (1) supporting and sharing any online offerings, and (2) keeping your membership active, even if there are no classes to attend. If you’re taking a hit financially and can’t afford to help, no worries. If you’ve got $5 or $20 and appreciated the option, please support your local and other small-businesses.
Free Options on Social
Instagram. Update (April 20): I cannot believe I didn’t include Instagram when I first write this post about a month ago. If you are active on Instagram, go follow the fitness studios, types, and brands that interest you most. Many are using Instagram Live to broadcast workouts from 10 minutes to 60 minutes long. Check out Flex & Flow, ButiYoga, and Modo Yoga, all of which go live on a pretty regular basis. Some studios (like Modo and its affiliates–like Modo Yoga Portland) post the daily schedule in advance. Others seem to just throw up a class here and there–but if you are following them, Instgram will notify you when they go live. If your local studio is doing this, please throw them some dollars if you are able? It helps to keep the lights on and keep their instructors paid.
YouTube. Since anyone can post here, the workout options are definitely a mixed bag; some are clearly trained exercise professionals, others are scary and dangerous. Most of the trainers and channels you’ve heard of (PopSugar fitness, Leslie Sansone, Les MIlls, anyone who has released a DVD series) have a decent offering from 10 to 60 minutes. Yoga with Adriene is a popular channel with good instruction and lots of options. Redefining Strength has shorter videos that focus on technique.
Facebook. If your local gym or studio has a facebook page, they might be using the “facebook live” feature to stream classes. These are generally also available as recordings.
Please Donate to Local Studio Offerings if You Are Able
Below are the free and low-cost options I am aware of as of Monday, March 16, 2020. If you know of others, please leave a comment. Due to my current schedule, I can’t promise to keep this updated. (I’ve been lightly-updating. Seriously, not enough hours in the day.) Currently I’ve identified my faves, and listed everyone else in alphabetical order (or close to it).
Small Studios/Local Fitness
Flex & Flow. This is a locally-owned yoga and HIIT studio in Portland, Oregon. During the closure, they are offering free livestreams via Instagram. Please donate if you can to help keep the teachers paid and the studio open. https://www.fitapproach.com/ffy for details BTW: my friends own this studio, and while I’m not a member, it’s a Top Pick.
The Craft of Teaching Yoga/Yoga with Adrienne. Free online rituals. The first one is Wednesday March 18; follow them on Instagram and Facebook to find out about future options.
Derek Beres yoga. Equinox is closed, and Derek is offering live stream classes on his YouTube channel. Classes are free, donations are appreciated. Please find more details, including a schedule, here: http://www.derekberes.com/yoga/
Get creative. You do not need any gym, studio, or streaming service to get your workout on at home. Running on the Fly has some suggestions for you!
Hot Pot Studios. This is a locally-owned dance studio in Sacramento, CA. They currently have a dance class scheduled for Wednesday March 18 at 7:45 pm PDT. Here is their message: “Hey Y’all believers in Science who are staying home: We are getting our Dance Party on with an anti apocalypse I.T.S. Jam! @sarah_unmata Has set up the Virtual Classroom Join Sarah & April Via Zoom Classroom on Wednesday 3/18 $10 for one hour of Dance 7:45pm pacific time via PayPal Sign up by pm [see facebook link] or email April hollon verbatim at gmail dot com Where’s the money go? To cleaning supplies and the utility bills, helping the studio survive the social distancing. https://www.facebook.com/hotpotstudios/photos/a.150142574997245/3122173151127491/?type=3&theater
Love Hive Yoga. This is a locally-owned studio in Portland, Oregon that has responsibly shut the doors temporarily. Please check their website for updates on streaming classes and how to support them, and enjoy free videos until they can stream: https://www.lovehiveyoga.com/
Now Foods Ambassadors. NOW has compiled a range of workouts from their wellness ambassadors. You can find the collection here. All free. I’m generally a huge fan of Now Foods for making high-quality products at a reasonable price, and for supporting fitness challenges by Sweat Pink.
Soul Yoga. This is one of those small, local yoga studios that is closed. Like many studios, it is trying to jump online as fast as possible. Classes are free, but how about throwing in a donation so they can stay in business through this? https://www.soulyogafenton.com/online-content
The Yoga Space. This is a locally-owned studio in Portland, Oregon. They will be offering livestream classes at theyogaspace.live This is being offered as a free gift to the greater community for the first few weeks, and then will be made available as a benefit for members and for individual class purchase. Confirmed classes so far are Tuesday, 4pm PDT (Vinyasa with Allison Duckworth) and 6pm PDT (Intermediate Vinyasa with Ian LeMasters). The Yoga Space is posting updates on their Instagram account @theyogaspace
Below are a list of general online options to get your sweat on. Not all of these have a special deal going on, but they do have a free trial period. If you are clever, you can work out for free for quite some time before you commit to just one. These are presented in no particular order. If you usually support a local studio please go back when the threat of COVID-19 has passed!! Please note that streaming services sometimes offer coupons, discount codes, or other deals (e.g. subscribe for a year and save). I don’t have all that information for every service 🙂
Athletes for Yoga. In addition to the 14-day free trial, Athletes for Yoga is offering 50% off your first month. Essentially, you get 6 weeks for like $5. Here’s how to do it: go to athletesforyoga.com Use code HOMESTUDIO when you create your account. In addition, there’s a free recovery meditation here: https://video.athletesforyoga.com/videos/recovery-visualizationA Top Pick (I’m a member) for always unwinding my hips when I need it!
BUTI Yoga. This is not your mama’s yoga! Yoga with dance and other movement. Offers a 14-day free trial. Regular price is $39.99/month or $399.99/year. butiyoga.vhx.tv I wasn’t sure whether to put this under yoga or dance….
CorePower. This studio chain has an online service called CorePower On Demand. Regular membership is $19.99, though CorePower studio members have free access. A selection of classes are available for free each week.
Down Dog App. All of their programs are free until MAY 1 (extended from April 1). Programs are free for teachers and students (K-12 and college) until July 1. Programs are also free for healthcare workers until July 1. More information on the website. https://www.downdogapp.com/
Gaia. Offers a 1-week free trial. Regular price is $11.99/month. If you choose an annual membership, you pay $99 each year ($8.25/month). Gaia also offers a “Live Access” option at $299/year (or $24.92/month) with online workshops, live chats, and other benefits. Like Glo, there are lots of big-name teachers here. www.gaia.com
Glo.com. Formerly known as YogaGlo. Offers a 15-day free trial. Regular price sis $18/month when you register through glo.com or $22.99/month if you register through the Glo app (because then iTunes manages the subscription); you get the same content either way. Hosts a number of big-name/famous yoga teachers. www.glo.com
ROMWOD. Not technically yoga, but this seemed like the most appropriate category. ROMWOD means “range of motion workout of the day.” These are videos targeting range of motion, recovery, and strength. Free 7 day trial, regular price $13.95/month. (There is also a slightly more expensive “affiliate” membership option that allows for group streaming.)
Stretch Lab. This isn’t yoga at all, it’s literally stretching. Since it isn’t practical to have one-on-one stretching right now, and group stretches are also off the menu, they’ve moved to the Stretch Lab Go Facebook page. Follow the page for information on virtual events, and get your stretch on–some sessions are just 10-20 minutes. A strap and foam roller will be handy, if you have them.
Strala/Tara Stiles. If you’re not familiar with Strala, it’s like yoga with more emphasis on the movement in your body than the yoga poses. The library of free practices has meditation and movement. In addition, Tara is offering 50% off all classes. class series, and at-home retreats through the end of March. Use code PRACTICENOW at check-out.
Y7. This is a relatively new corporate yoga brand. They have both live and recorded classes available on Y7 Online. There is a 7-day free trial, after which membership is $16/month.
Yoga Download. If you go to the site a pop-up will offer you a free video. Unlike other sites, some of the Yoga Download classes are available to download, not stream. That means you get to keep them even if you cancel your subscription. Regular pricing is $12/month (2 downloads, unlimited streaming); $18/month (unlimited downloads); $120/year. They also offer 3-month and 6-month options. Easy to sort classes by style.
Yoga International. Offers a 14-day free trial. Regular price is approx. $20/month, though you can save up to 50% by paying for a year in advance. www.yogainternational.com
Peleton. I’m told the app is now free for 90 days (thanks, Jennifer!) for everyone, if you sign up by April 30. The app has a variety of classes, not just those for cycling, and not just those using a bike. There are now strength, yoga, outdoor running, etc. Here’s the website.
The Sufferfest. AltRed is sponsoring an additional free month. The Sufferfest is primarily a training tool for distance cyclists, but there are also a bunch of other videos including strength training and yoga for cyclists. To access a full six weeks, first download The Sufferfest. Then create your account to start your 14-day free trial. Next, go to Settings > Manage Subscription and choose the monthly subscription option. Enter promo code ALTREDSUF30 to get a free month (in addition to the 14-day free trial). Wile you do need to enter payment information for the code to activate, you won’t be charged if you cancel before the end of your free month (which is really six weeks).
Ballet Beautiful. One of the more expensive options, but rooted firmly in ballet (not “fitness”). This is the site of the professional ballerina and trainer who worked with Natalie Portman for Black Swan. There is a two week free trial, using code 2WTRIAL. (If you can’t make it work, try Instagram or Facebook, where they are running an ad for a 15 minute download class for free, and the two week free trial.) You you can get a discount on your first month with the code on the website (currently BBMARCH20). Regular price is $39.99/month. balletbeautiful.com
Barre3. I have a soft spot for Barre3 as it was created by a Portlander, who was affiliated with YogaWorks, and (most important!!) is a body-friendly, anatomically sane barre workout. You don’t need a barre to do the home workouts, though some incorporate small hand weights and props. If you’ve never tried it, there is a YouTube channel. The streaming service at barre3.com/trial for a 15-day free trial. Regular price is $29/month.
Blogilates. One of the original online Pilates workouts (and an app), still free. Sign up for Cassie’s email list to get a monthly workout calendar. She’s also made a special 14-day quarantine workout. Most of her videos are on the Blogilates YouTube channel as well.
Physique 57. You may have seen Physique 57 studios, or perhaps you caught the DVD package back in the day. Now they offer a streaming service with new classes added weekly. Offers a 7-day free trial. Regular price $24.99/month or $249/year (essentially 2 months free). ondemand.physique57.com
Pilates Anytime. Currently has 1,582 mat videos, 812 Reformer videos, and 193 Wunda Chair videos, among others (barre, small props, tower, and more). Offers a 15-day free trial. Regular price is $18/month. pilatesanytime.com
Pilates Interactive. This is a project of BASI Pilates. Unlike other sites, this is both written instruction and video. It is aimed at Pilates professionals (teachers and trainers) and includes breakdowns for the exercises. Offers a one month free trial. Regular price is $10/month for BASI Repertoire or Polestra Repertoire, $15/month for both. (Client management software is also an option.) I’m not a Pilates professional, but this looks like a screaming deal to me. pilatesinteractive.com
Pilates on Fifth. Like most Pilates options, this site has both equipment workouts and those that use no equipment. Also includes some barre, cardio, and strength-training. Offers a 14-day free trial. Regular price $12.99/month or $129.99/year (includes some products with annual membership). pilatesonfifthonline,com
Pilatesology. Focused on classic Pilates, this site has both equipment workouts (e.g. Refomer) and non-equipment workouts. Offers a 16-day free trial. Regular price $20/month or $179/year. pilatesology.com
Sleek Ballet Fitness. Sleek is a ballet-based workout. Offers a 7-day free trial. Regular price is $19.99/month or $199.99/year.
Yoopod. Formerly known as “Pilates on Demand.” This service focuses on Pilates, yoga, and mindfulness practices. Offers a 14-day free trial. Regular prices are posted in British Pounds Sterling–you do the math. yoopod.com
Body Groove. Another dance-based workout, this one uses HIIT theory. Offering a 30-day free trial. https://www.startbodygroove.com/hiit.htm Regular price is $9.99/month or $59.99/year (basically half price if you choose the year membership).
Gym-style and mixed variety group exercise
Body FX. JNL Fitness and Figure 8 workouts, among others. I hesitate slightly to recommend this one, only because several years ago they were planning to launch an MLM to compete with BeachBody, and I don’t know if they will try to upsell you a bunch of supplements (they do make a protein powder) and nonsense (there’s a recipe for something called Sueperfood Detox Soup). Offers 30 days free, regular price is $11.99/month or $84/year. https://bodyfx.com/home-workout/
Centr. Who doesn’t want to work out with Chris Hemsworth?? HIIT, boxing, yoga, strength training, MMA. Offering six weeks free. Regular prices is $29.99/month, $59.99/3-months, $119.99/year. https://centr.com/join-us
City Row. The City Row studios (which to my knowledge are all franchises) are closed. They are posting workouts that require no equipment on their Instagram page; follow them at @cityrow for details. The City Row GO app (which is separate from the scheduling app) is free for a month with code 1MONTH_FREE. It has rowing workouts (in case you own a rower) as well as strength, yoga, and mobility. Psst! There is apparently a whole family of “[insert name here] GO” apps.
Daily Burn. A little bit of everything. Actually a LOT of everything. Whatever you like, they have it. Offers a 30-day free trial. Regular price is $19.99/month. dailyburn.com In March, they upgraded all members to premium, and changed the free trial to 60 days (both are temporary).
Get Healthy U TV. Started by Chris Freytag, with powerhouse Amy Dixon and others! Kickboxing, strength training, yoga, and more. A whole year is $9.99 right now (“regular” price is $59.99) https://go.gethealthyutv.com/a21445/
Grokker. Grokker is free through April 30. Classes include yoga, meditation, indoor cycling, pilates, and more. After April 30, regular price is $14.99/ month (and I’m sure there is a yearly subscription discount, I just can’t find it). grokker.com Grokker also added a COVID-19 Coronavirus Preparedness program that is FREE to everyone, and you don’t need a Grokker account to watch it.
Jari Love/Get Ripped. Jari is relasing free workouts via YouTube. You can find the workouts on her channel, starting with this one. The workouts require dumbbells/weights, and you can use a step or the floor. She also released “Slim and Lean” on Vimeo.
Jillian Michaels. Her fitness app offers a 7-day free trial. More information at https://www.jillianmichaels.com/ Note that Jillian offers nutritional advice that is sometimes way off the mark (at least in terms of evidence-based practice). She’s publicly pooh-poohed keto and vegan diets, and promotes misinformation about organic products. If you’re going to use her app for nutrition tracking, just be aware you might want to take her advice with a salt lick.
OpenFit. This one appears to offer specific programming both live and recorded. (If you’re wondering where gixo went, OpenFit bought it.) The programs are Xtend Barre, Xtend Barre Pilates, Rough Around the Edges, Yoga 52, 600 seconds, Tough Mudder T-Minus 30, and Sugar Free 3. I’m only familiar with Xtend Barre, which I personally recommend as one of the top barre programs for attention to form. Offers a 14 day free trial. Regular price is $96/year ($8./month), $60/6 months, or $39/3 months).
Pvolve. This is a streaming service that uses custom equipment, though I think you could hack most of it from other equipment (e.g. using a band instead of the gloves with the band). They offer a variety of packages of equipment and their streaming service. Whatever you do, do NOT pay full price. At any given moment I see at least a dozen different ads or influencer campaigns for 20% off. https://www.pvolve.com/
Redeem. I’m not personally familiar with this one, but the site does have some religious references that hint at Christian religion, and may make non-Christians uncomfortable or annoy them (e.g. a woman’s “God-given” beauty, being “faithful with our bodies”); the Instagram live currently also has a question about incorporating faith into fitness. It might be perfect for you. Use this sign-up form and REDEEM1 to get 30 days for free.
SCW On Demand. SCW produces the fitness Mania events where your teachers go to get their continuing education credits. Offerings include personal training type videos plus active aging, yoga, and aqua. $19.95 month-to-month; $9.95 with an annual commitment (but you pay one month at a time); $99/year (paid all at once). https://scwfit.com/store/on-demand/
Sissfit. Sisters Lauren and Kelly are offering free access to the Sissfit app (which they apologize is only available in iOS right now). Click here for 30 Days Free Access. (Offer is only for new users.)
Suzanne Bowen Fitness. I kinda love that you can click ‘surprise me’ and the site will choose a workout for you! This site also has a workout builder, and a collection of prenatal videos. Offers a 24-hour free trial. Regular price $14.99/month, $129.99/year, or $74.99/6-months. suzannebowenfitness.com
TRX. I haven’t seen any specials on the TRX app (yet). If you own a suspension trainer, sign up for their newsletter to receive free weekly workouts.
Gyms With On-Demand Programming
24-Hour Fitness. The 24GO app has the workouts you are used to seeing at the clubs. According to the website, that includes Les Mills, Zumba, yoga, and active aging programming. There is also a 24GO Live on YouTube. These options are currently free for members; as near as I can tell, they are also free for non-members.
Crunch Live. You know the gym chain called Crunch? This is their streaming service. If you belong to a Crunch gym, you can use this for free (unless you are on the base membership plan). Offers a 10-day free trial. Regular price is $9.99/month o $90/year. www.crunchlive.com
Gold’s Gym. The Gold’s Gym AMP app is currently free through the end of May if you use code FIT60. AMP has a collection of hundreds of video and audio-only workouts.
Lifetime Fitness. Workouts online, on demand, free for members and non-members. According to the site, new workouts are added daily. Choose from cardio, strength, yoga, cycle, family classes, and small group training.
Planet Fitness. A new “work-in” streamed live on the facebook page daily (4pm Pacific, 7pm Eastern). These then go to live on the Planet Fitness YouTube channel, where there’s a decent collection waiting for you.
YMCA. Free workouts on the YMCA: 360 page, including kids’ yoga and some basketball drills. Also has an assortment of pilates, kickboxing, boot camp, and more.
What did I miss? Drop a comment with what you are offering, or how you are supporting your trainers and teachers when their studios and gyms are closed!
Disclosure: Portions of this post were provided by New Hope Network and are from Melaina Juntti’s article, “10 Ways to Say No to Plastic.” I am a member of the New Hope Influencer Co-op, a network of health and wellness bloggers committed to spreading more health to more people. New Hope is NOT related to #PlasticFreeJuly, which is based in Australia.
Unless you’ve been living under a rock, you’ve probably seen a lot of information about plastic recently. Whether it is the Great PacificGarbage Patch, or the fact that China is no longer accepting plastic from the United States for recycling, we are generating more plastic waste than ever.
Humans have generated 8.3 billion metric tons of plastic since 1950, when plastic first came into common usage, according to a 2017 University of Georgia study. What’s more, almost 80 percent of that plastic is still sitting in landfills or junking up the environment. Plastic—even the “biodegradable” kind—is a permanent substance and in the United States we are using it to solve problems that last for just a minute. (Most biodegradable plastics just break down into smaller and smaller pieces, which might become fish food.) It clogs waterways, chokes out wildlife, and emits an unfriendly mix of chemicals (when it burns or breaks down) that leech into water and soil.
Join me for #PlasticFreeJuly
I just learned about the Plastic Free July Challenge, and I’m game. Are you? According to the Challenge website, the top four sources of plastic waste in takeaway/to-go items are bags, straws, bottles, and coffee cups (either the foam-like self-insulating cups, or the lids on paper cups).
Ideally plastic is like junk food: just don’t bring it home, and you can’t use it. In reality? I get it. There are some applications for which there isn’t a good non-plastic option available to you. (I can think of some medical items that I would rather not re-use, for example!) If you absolutely have to get a plastic thing, choose the least plastic you can, and choose the option that is reusable and try to re-use it as long as you can. Large yogurt containers, for example, can be re-used for storing leftovers (or broken crayon bits, or legos, or…).
Tip #1: Skip Even More Plastic Bags
Choose to Reuse–at ALL The Stores. If you’re a green shopper you probably already bring your own your own re-usable shopping bags to the grocery store. (Do you take them to Target, too?) If you’re choosing paper, remember that you have to re-use them multiple times to reduce the environmenal impact of making them (otherwise the single-use plastic is actually more Earth-friendly, no kidding). I keep mine in the car so they are there when I go shopping, and keep a Chico Bag (or two–they’re small) in my backpack. Next up, do you really need to toss those individual green peppers into a disposable plastic bag? You’re going to wash them before you eat them, so letting them go free-range in your cart shouldn’t be a big deal. Other alternatives: get reusable mesh produce bags, or toss produce right into your cloth shopping bags while you finish shopping. And hey, you don’t need that giant plastic tote from the running store either. Your shoes come in boxes, and you can choose a reusable bag instead–if you work out, you probably have a few dozen.
Avoid the Plastic Wrap Trap. You can save time (and money!) by using a reusable beeswax paper wrap such as Bees Wrap. Many beeswax wrappers will stick to themselves to seal. Just be careful when you wash them: make sure the water is not so hot that the wax melts, and use the softer side of the sponge. When you’re done, many of these wraps are compostable or at least repurpose-able (no more wax = fabric for craft projects). Not ready to commit to beeswax wrap? Try aluminum foil. If you don’t crush it you can wash it and re-use it multiple times. When it has reached the end of its useful life, give it a thorough bath, dry it off, and toss it into in the recycling bin.
Skip the plastic baggies too. At home, choose re-usable storage containers. While those made by baggie companies are reusable, invest in something sturdier that will last longer. IKEA has plastic containers with rubber-sealed lids for $1 each piece, and the ones I’ve had for years are in great shape. You can also choose glass (glass lids are easy at home but tricky in lunches), though I admit it’s less than ideal for families with young children who mess around in the fridge. For lunchboxes, you can wrap sandwiches in waxed paper (which is also compostable, though not accepted by all municipal compost facilities). I’m using silicone “bags” that are resealable and reusable by Stasher. So far, they are holding up very well to multiple uses, reuses, and washes. As a bonus, they are dishwasher safe. Perfect for my pre-race and post-race snacks. They come in multiple colors, include fun limited edition shades.
At the races, skip the plastic bags! You’ve got multiple ways to skip plastic bags here. (1) Unless a race is FORCING you to use a plastic bag as your checked bag, DON’T TAKE ONE! If you run a bunch of races in the same series that insists on using plastic bags (such as Revel or Rock ‘n’ Roll) REUSE your bag. It’s the same identical bag, you don’t need another one. (2) Don’t use a plastic garbage bag as a warm-up in the corrals. Instead, either use clothing you’re willing to toss, or buy something very cheap at the thrift store (bathrobe, anyone?). Clothing tossed at start lines often goes to charity, and some races put it directly on the backs of local people experiencing homelessness (after a good washing, of course). (3) If you carry supplies in a plastic bag–which isn’t a terrible idea, since rain and smart phones don’t go together–choose a freezer bag, and then reuse it. Freezer bags are slightly thicker than regular zip-top bags, which means you can reuse it dozens of times before you will need to replace it. If you’re not going to use your phone to take pictures, a Stasher bag might work well too.
Skip the Plastic Bags at theGym! Lots of gyms have a roll of plastic bags in the locker room to bag up your wet swimsuit or sweaty gym clothes. As nice as it is to keep those sweaty, wet things from getting loose in your gym bag, a plastic bag is not the best way. Instead, try using your swim or shower towel to wrap those things. I lay the towel on the bench, layer on the wet stuff, fold the towel in half, and then roll it up like sushi.
Tip #2: Choose Wines That Use Real Corks
Celebrate Sustainably! Trust me, I enjoy a good post-race bubbly or glass of shower wine. I’m definitely NOT begrudging you yours! About 15 years ago, buzz began circulating that cork, the classic wine preserver, wasn’t so sustainable. There was concern that cork tree forests were being depleted, so perhaps plastic wine stoppers would be better. Well, the truth is cork production is pretty darned sustainable. The bark can be stripped and used to make wine closures without cutting the trees down, and this process actually makes the trees better able to offset carbon dioxide. Also, Mediterranean cork forests host some of the greatest plant biodiversity on the planet, according to the World Wildlife Fund. So next time you’re selecting wine, opt for bottles with real-cork corks, not plastic stoppers. As a bonus, many wineries will accept corks for recycling, or you can get a cork box through TerraCycle.
Check Your Inner Wine Snob. As an intermediate option, don’t snub your nose at screw-top wine. While screw-tops used to be endlessly mocked as they were only used on cheap, poor quality wines, now even big and fancy wineries are looking at screw-tops. They make it easier to re-seal your wine bottle, but also tend to protect your wine better than corks. And hey, there’s always that old college staple. (No, not Boone’s Farm!) Boxed wine, while lined with a plastic bag, keeps much longer than bottled wine. If you only indulge every now and again, boxed wine might be your best bet…and the more people nudging the wine makers to recycle their packaging, the more likely it is that it will happen.
Stay Tuned for More Tips to Just Say No to Plastic!
In the meanwhile, what’s your top “just say no to plastic” tip? Do you have a tip that is especially applicable to runners?
Disclosure:This post by Lauren Grant was provided by New Hope Network. I am a member of the New Hope Influencer Co-op, a network of health and wellness bloggers committed to spreading more health to more people. The parts in italics? All me!
Eating right doesn’t have to equal mundane meals and slim wallets. And this list of the ten healthiest—and cheapest—plant-based foods proves just that. From leafy greens and grains to fruit and hearty vegetables, these ingredients guarantee nutritious, budget-friendly meals that will satisfy even the hungriest of appetites. So say good-bye to boring breakfasts and flavorless side dishes and get in the kitchen with these versatile recommendations. They provide endless options for healthy, money-saving meals that will fuel your body and save your wallet. There is something for everyone!
Nuts for Seeds?
Pumpkin Seeds. When it comes to buying seeds and nuts, you may experience some sticker shock. Stop struggling between health and savings, and pick up a bag of nutritious, budget-friendly pumpkin seeds.
Cost: $0.30 per ¼-cup serving ($4.25 per pound).
Benefits: Pumpkin seeds—or pepitas, as they’re called when they’re shelled—pack a lot of health benefits for their little size. Aside from offering a high amount of manganese, just ¼ cup of pepitas contains nearly 50 percent of your daily need for magnesium—important for muscle, heart and bone health. That same serving size is high in heart-healthy fats and adds almost 10 grams of protein to your diet.
Ideas:I like pumpkin seeds on my salads, but I also like them plain (cooked, even in the shell!). Next time you gut your Jack o’ Lantern, save the seeds, wash and pat dry, then spread on a cookie sheet with a little oil and salt; bake until they start to turn brown, stirring occasionally. Buy in bulk to save money. Spending to treat yourself? Try Health Warrior’s pumpkin seed bars!
Need Some Color in Your Life?
Carrots & Cauliflower. With a combined résumé that’s pretty stunning, these two powerhouse veggies are vital when it comes to filling your plate and your wallet.
Cost: 0.20 to $0.50 per cup ($0.98 to $2.48 per pound).
Benefits: One cup of carrots alone surpasses your daily need of vitamin A. Throw in the various antioxidants (beta-carotene being the most well-known, and a precursor to vitamin A), and you’re already looking at one of the healthiest foods you can buy. Add a cup of cauliflower to up the ante. Just 1 cup contains 73 percent of your daily vitamin C needs; plus it’s been shown to decrease the risk of various cancers.
Ideas: Grate cauliflower and cook, use in place of rice. Carrots roast nicely either whole or chopped into pieces, alone or with other root vegetables, but my favorite way to eat them (in the winter, at least) is in carrot and roasted red pepper soup. Make a hearty all-vegetable meal by topping a baked potato with cauliflower and carrots; add broccoli for color variety and top with butter or cheese if that’s your thing.
Bean There, Tried That?
Pinto Beans. Whether dried and cooked or used straight from the can, heart-healthy pinto beans are one of the cheapest protein sources you can buy.
Cost: $0.04 per ½-cup cooked serving from dried beans ($0.80 per pound dried beans) and $0.20 per ½-cup serving from canned beans ($0.64 per pound canned beans).
Benefits: Not surprisingly, pinto beans are packed with fiber. Just ½ cup of cooked beans gives you more than 30 percent of your daily recommended intake for dietary fiber. Additionally, pinto beans contain high levels of folate, magnesium and potassium, all of which contribute to heart health. And, being high in protein and iron makes pinto beans a favorable plant-based alternative to red meat.
Ideas:My go-to “lazy dinner” is the homemade version of Cafe Yumm’s classic bowl: brown rice, beans of your choice, salsa and/or pico de gallo and/or chopped tomatoes, top with cheese and Yumm sauce. Make it fancier by adding some sliced olives, chopped onions, garlic, cilantro, and cheese. If quac is your thing, that would work too. (Yuck.) Need Yumm sauce? Find out where to buy it here.
Butternut Squash. This hourglass-shaped fruit (yes, it’s a fruit) has taken a backseat to summer squash for far too long. The butternut is a winter squash that offers more benefits and versatility than is often thought.
Cost: $0.40 per 1-cup serving ($1.31 per pound).
Benefits: Although some produce hide their nutrients, butternut squash isn’t afraid to flaunt them. Its brightly colored orange flesh indicates the presence of beta-carotene, which we know to fight certain cancers and protect eye health. Beyond that, this gourd adds a healthy amount of fiber and vitamins A and C to your diet, which in combination contribute to a strong immune system, bone and tissue health and healthy blood sugar levels.
Ideas: Not a big squash eater here…but I do love chopped, baked butternut squash served warm on a winter salad (kale, goat cheese, dried cranberries, sunflower seeds) or in a cold quinoa or rice-based salad (especially pretty with the black “forbidden rice”). In the winter, I love using it in soup. If you’re not up for cooking, look for Pacific Foods butternut squash soup (it comes in a carton, so if you take it to work for lunch you can make it last two days).
Would it Kale You to Eat Greens?
Kale. This once rare but now beloved veggie can be found on tables and menus everywhere. The popularity of this leafy green has caused prices to drop, and you should take advantage of its nutrition prowess.
Cost: $0.11 per 1-cup serving ($1.60 to $2.00 per pound). (I seriously dare you to try to eat a pound of kale. I swear it cannot be done.)
Benefits: Kale contains more lutein, a type of carotenoid important for eye health, than any other produce. It’s also high in manganese and vitamins A, C and K, all of which contribute to kale’s health benefits—such as lowering your risk of some cancers, reducing your risk of blood clots and boosting your bone and tissue health. Just 1 cup of loosely packed kale contains 20 to 25 percent of your daily vitamin C needs.
Ideas: Before I started to like the taste of kale, I used to “hide” it in my smoothies. Turns out I just prefer thinly sliced kale to big kale leaves–try it, you might like it better too! I am particularly fond of the chopped salad kits by Taylor Farms, Eat Smart, and Fresh Express. Yes, they definitely increase the cost of the kale, but they also ensure I will eat it–wasted food is wasted money.
Fancy Something Fuzzy?
Frozen Edamame. High in fiber and protein and low in unhealthy fats, soybeans are an easy and healthy way to get more bang for your buck. Not many protein sources render as strong of a nutritional profile, which lands edamame on this list.
Cost: $0.34 per ½-cup serving ($2.72 per pound) of frozen, shelled edamame.
Benefits: Edamame contains a long list of vitamins and minerals (some rarely heard of), with the most notable being iron, manganese, B vitamins and vitamin K. Additionally, edamame is a complete protein, which means it contains all of the nine essential amino acids, a rarity in plant protein sources.
Pro tip:You can find edamame at Trader Joe’s, and often at discount grocers such as Grocery Outlet. It’s easy to steam, and you can even warm it in the microwave. If you buy the edamame still in the pods, it tends to be substantially cheaper than the shelled stuff; I find it helpful to buy the pods so it takes me longer to eat it.
Kiwifruit. This little fruit packs flavor, nutrition and a gorgeous green hue inside an unusual fuzzy peel. Simply slice in half and scoop out flesh with a spoon, or peel and slice, or even eat it sliced with the peel on (wash it first, of course) for a quick, healthful snack.
Cost: $0.53 per fruit ($3.56 per pound).
Benefits: An incredible source of vitamin C, kiwi is a good option when oranges become mundane. Just one kiwi serves up a hefty amount of dietary fiber and more than 30 percent of your daily needs for vitamin K. This small green fruit, speckled with tiny seeds, has been found to benefit cardiovascular health and respiratory problems such as asthma, shortness of breath and coughing.
Lunchbox Envy: I first learned to love kiwi when a classmate brought one in her lunch. We used to peel them with our fingers–messy, but satisfying–but you can also slice it in advance. Kiwi is really yummy frozen, and frozen sliced kiwi looks pretty in drinks and sparkling water.
Are You the Saucy Type?
Marinara Sauce. Although it may be surprising to see a sauce on this list, marinara has earned its place. Made primarily of whole foods, including tomatoes and spices, marinara contains a long index of antioxidants. But be sure to check labels and look for marinara with the fewest grams of added sugars and sodium.
Cost: $0.32 per ½-cup serving ($1.92 per 24-ounce jar).
Benefits: Tomatoes are naturally high in the antioxidant lycopene—thought to have cancer-prevention benefits—and when cooked, lycopene becomes more readily available to absorb. Marinara also provides a good amount of iron and vitamin C.
Top tip: It’s not hard to make your own sauce, and then you can control how much sugar and salt is added. You don’t even have to start with fresh tomatoes–try canned tomatoes or tomato paste, and add an Italian herb blend. I like mine with garlic, and sometimes pieces of bell pepper and onions. If you have picky eaters, try making your sauce relatively plain, and offer a buffet of add-ins, such as mushroom pieces or grated Parmesean cheese.
Sticks to Your Ribs, They Told Me…
Oats. A quick, nutritious breakfast, old-fashioned oats offer a myriad of health benefits in just one bowl. This wallet-friendly whole-grain can be enjoyed sweet or savory, and is a great foundation for a healthful meal or snack.
Cost: $0.07 per ½-cup serving ($1.09 per pound).
Benefits: Naturally gluten-free (but often processed in facilities where gluten-containing grains are also processed), oats deliver almost 10 percent of your recommended daily fiber needs in just ½ cup cooked, along with 3 grams of protein. Also, the daily intake of unrefined, concentrated sources of fiber in oats has been found to reduce the risk of cardiovascular disease, type 2 diabetes and breast cancer. Now that’s a healthy carbohydrate!
Warning!!If you (or the person you’re serving the oats to) is celiac or has a gluten allergy, be absolutely certain to look for oats that are certified gluten-free. That ensures the oats were processed in a place and manner that ensures they will not be cross-contaminated. Buying in bulk might be cheaper, but not if it’s going to make you ill.
Keen for Something Ancient?
Quinoa. Although this seed has been around since 1200 AD, quinoa took the world by storm just a few years ago, thanks to its incredible nutrient profile, credited with strengthening warriors through the ages.
Cost: $0.21 per ¾-cup cooked serving ($2.14 per pound).
Benefits: These tiny seeds provide 8 grams of complete protein and nearly 60 percent of your daily manganese needs in each ¾-cup cooked serving, making it an ideal plant-based protein. It contains essential fatty acids and heart-healthy fats, as well as anti-inflammatory benefits—proving that good things do, after all, come in small packages.
More than salad! Quinoa is often served as a side dish or salad, like rice. You can add it to soups, breads, meat-loaf (and meatless-loaf!), and a wide variety of other dishes. I’m also a fan of Qrunch, quinoa-based frozen foods. Qrunch products are certified gluten-free and made of ingredients you recognize. In addition to burger-type patties, I really like the “breakfast toastables” which are tasty with syrup, or can be a quick grab-and-go hand-held breakfast.
Stretch Dollars While Eating Well?
I’d love to hear how you enjoy these foods! Is there a recipe you like to use them in? Or do you prefer some other inexpensive yet nutritious finds?
On the Seventh Day of Christmas, I encourage you to choose a fitness challenge for January. (Yes, the Seventh Day of Christmas. go look it up if you don’t believe me!)
January is one of the biggest months for fitness and workout challenges! Lots of gyms, studios, and boutique fitness locations host a January challenge to encourage people to start to build healthy habits to back their New Year’s resolutions. For example, Gold’s Gym has a 12-week challenge for gym members only. Some OrangeTheory Fitness locations will start their transformation challenges in January. And it’s not just the big chains and franchises: a quick google search led me to wish I lived in Charleston, South Carolina so I could do the Ignite 2019 challenge at This Time Fitness.
Online Fitness Challenges Work Just As Well
Personally, I find that a fitness challenge is a great way to help me stay on track, and you don’t have to belong to a gym or studio to participate. One of the groups I managed on Facebook has had lots of success with a monthly-themed challenge. If you prefer to work out at home, want to save money, or you just live too far from any facility offering a challenge, there are LOADS of options. The same goes for not starting in January. Maybe you’re moving house, changing jobs, having a baby, or otherwise just not down with January. Many sites with streaming content, such as Yoga International, have all sorts of options that you can start any time you want!
In general, an online or virtual workout challenge will include (1) a workout plan or template, (2) a qualified professional (e.g. for a running challenge, a coach with Revo2lution Running, RRCA, or USATF certification), (3) a Facebook group or other forum for chatting with other participants, and (4) prizes (maybe). Not every challenge includes all of these items, and some may include more–videos, printables, etc. Depending on the challenge’s rules, you might be required to check in each day, submit photos, or provide measurements–but don’t let that stop you. MANY challenges don’t have any requirements, and you can play along with any challenge by doing the workout even if you don’t submit materials to win prizes.
I’m collecting up all the challenges I can find to share with you–pick one and jump right in! (There’s still plenty of time to choose and get ready!)
Run the Year 2019
Website: https://runtheedge.com/run-the-year-2019/ Challenge: Run 2019 Miles (or your choice of miles) alone, or as part of a team Led by: Run The Edge (Adam Goucher, Tim Catalano, and friends) Start/Duration: January 1 to December 31, 2019 Cost/Discount: $25, $37, $57 (depends on swag pack selected) $3 discount if you use my affiliate link: http://runtheedgestore.refr.cc/elizabethbain Content: Basic package includes access to the tracker (online/mobile), RTY 2019 Mileage Guide and plan, private Facebook groups, access to RTY FIT (a community for planning meet-ups) and local/regional Facebook groups. I expect there will be some fun monthly challenges as well! Swag: Upgrade to Deluxe to add a Challenge Medal, Legacy Coin for 2019, a mileage tracking poster and stickers. Upgrade to Get It All to add a hi-tech challenge shirt. Disclosure: I have done this challenge every year it has existed, and I collect the Legacy Coins. I am the Lead FITster for Portland, Oregon and the moderator of the related Facebook group. If enough people use my affiliate link, I get credit to use in the Run The Edge store.
Website:https://www.blogilates.com/100abchallenge-begins-jan-1st-you-in/ Challenge: Perform 100 reps of a specific Pilates abs exercise every day Led by: Cassey Ho, aka Blogilates Start/Duration: January 1 to January 31 Cost/Discount: Free Content: Printable calendar of exercises, daily video of each exercise performed by Cassey. (If you haven’t checked out the Blogilates YouTube channel, you should! There are free workouts in the app, too. Plus if you subscribe to the newsletter, every month there is a new workout calendar–free–with a theme or focus.) There is a designated hashtag for social media posting/community Swag: None (but it’s FREE) Disclosure: I’m a huge fan of Cassey. Nicest most real-deal Pilates instructor I have ever had the pleasure to meet.
30-Day Be a Better You Challenge
Website:https://grokker.com/individuals Challenge: choose from four challenge options (mindfulness, healthy eating, fitness, yoga) Led by: Various instructors on grokker Start/Duration: January 2 to January 31, 2019 Cost/Discount: Free if you are new to grokker, with a 37-day trial period (but after January 31, access to grokker is $14.99/month OR you can choose to pre-pay a year at $9.99/month OR you can cancel) Content: 30 videos selected by the grokker team (but you also have access to all of the other videos on grokker during your trial) Swag: Four winners who accrue more than 100 points will receive an an Apple TV; winners selected via raffle/random drawing from all eligible participants Disclosure: I signed up for the yoga challenge–why not? I’ve never tried grokker. (Look for a review sometime later…)
The Barre3 January Challenge
Website: https://barre3.com/januarychallenge Challenge: Follow the barre3 and Headspace Mindfulness Plan Led by: instructors from barre3 (including founder Sadie!) and Headspace Start/Duration: January 7 to February 3, 2019 Cost/Discount: $29 online OR $99 in studio Content: Online option: unlimited access to 500+ Barre3 classes online (auto-renews on February 4, 2019 unless you cancel) OR Studio option: unlimited Barre3 classes in studio and free unlimited access to Barre3 online. Both options include one free month of the Headspace app, the Mindfulness Plan, and daily email with the daily plan. Swag: None. You can purchase optional equipment (light hand weights, yoga mat, resistance band, core sliders, core ball) when you register. Disclosure: I’ve enrolled in this challenge twice…and never actually finished it. Oops. Of all of the barre-based workouts, Barre3 is in my top two for quality of instruction and programming, and for being rooted in the science of movement. Unlike so many other barre-based workouts, this one won’t send you straight to the chiropractor!
Whole Life Challenge
Website: https://www.wholelifechallenge.com Challenge: Commit to seven habits, every day, for six weeks. Led by: Andy Petranek, Michael Stanwyck, and the WLC team Start/Duration: January 19 to March 1, 2019 (additional challenges start in April, July, and September) Cost/Discount: $39 for new players, $29 for returning players; $89 Annual Membership (four challenges) Content: “The Whole Life Challenge is a six-week online, community-building, habit-changing game that challenges you to create a happier, healthier life by making small changes to your daily habits. Playing along with your friends, and family, you’ll score points every day, focusing on seven key areas of health and well-being: nutrition, exercise, mobilization, sleep, hydration, lifestyle practices, and reflection.” Swag: Swag includes use of the app to track points, the Whole Self Assessment, and the online community. There are no prizes. The website includes free e-books you can read before you start. Disclosure: I have zero personal experience with this one. A friend of mine who does shift work has, and he mentioned being disappointed that the app tracked the day as ending at a certain time, causing him to “lose” some days.
30-Day Get Strong in 2019 Challenge
Website:https://www.livestrong.com/article/1012163-30day-slim-down-challenge/ (blog post/preview) https://www.livestrong.com/get-strong-challenge/ (signup) Challenge: 30 days of exercises and nutrition (new healthy recipes to try out) Led by: Workouts by Jordan Shalhoub, other content by the Livestrong.com team Start/Duration: January 2 Cost/Discount: Free Content: Daily email with a workout, recipes, motivational memes, playlist, and tips and advice. In addition to daily-themed workouts, and a healthy tip for each day, each week also has a health goal. Challengers have access to a Facebook group just for challengers. Swag: None Disclosure: I have no experience with this challenge.
Fit Chicks 28-Day Challenge
Website:https://www.fitchicks.ca/challenge Challenge: Daily workouts and nutrition plans for women to build habits Led by: Laura Jackson, founder of Fit Chicks Start/Duration: January 1 to January 31 Cost/Discount: $297 (though the website showed me a $97 offer) Content: 28 workouts under 30 minutes, 50 exercise tutorials, 8 streaming workouts, meal plans (vegan and vegetarian options available) with grocery lists, 45 simple recipes, healthy lifestyle videos, daily email motivation, Facebook group, private members site, email support. Swag: None (that I know of); additional purchases offered at a discount Disclosure: I have no experience with this challenge; I thought a challenge for women only might appeal to some of my friends. The challenge page has some video workout previews.
The Self Challenge
Website:https://www.self.com/join/sign-up-new-years-challenge Challenge: workouts and fit tips, including suggested meal plans Led by: contributors to Shape Start/Duration: January 2, 2019 Cost/Discount: Free Content: a workout plan, meal plans, nutrition tips, and more via email. Facebook group to talk all things challenge. Swag: None, but there are prizes. Sweepstakes prizes include a vacation at the Grand Fiesta American a Coral Beach. Disclosure: True confession, I have a soft spot for this challenge, which I first participated in way back in the 1990s. This year’s program includes 20 new bodyweight workouts, daily emails with motivation and advice, a Facebook group.
Gixo #FitForward Challenge
Website: Use Alyse’s affiliate link to get your free first week Challenge: I’m fuzzy on the details right now, but I bet it’s a month of workouts and sharing on social! Led by: Gixo trainers Start/Duration: January 1 Cost/Discount: first week is free, then $19.99/month (or $14.99/month if you pre-pay a year) Content: live audio and video classes via the Gixo app. These are NOT pre-recorded videos you can play over and over, but a live class, with an instructor teaching in real time, and other classmates sweating right there with you. Swag: Unknown at this time–I’ll update as I learn more! Disclosure: While I am not (yet?) a Gixo subscriber, I am a Sweat Pink ambassador, and Sweat Pink has an ongoing relationship with Gixo.
Lululemon 40/80 Challenge
Website:https://www.strava.com/challenges/lululemon-40-80-challenge-2019 Challenge: Run 40k or 80k in the first two weeks of the year Led by: YOU! Start/Duration: January 2 to January 15, 2019 Cost/Discount: Free (Strava’s premium membership, Summit, is optional; pricing varies–an “all three pack” is $5/month when you pre-pay a year) Content: Go run! Use Strava to record your runs, or use a device (such as Vi) that connects with Strava. Swag: Unknown–it’s a surprise every year. Last year there was a discount code good for online or in-store purchases. Also, you get a badge in the Strava app. Disclosure: I’ve run this one, and am signed up for 2019. If you are training for a race, like to run with friends, or already track your miles, go for it!
New Year Yoga Reboot Challenge
Website:https://www.yogadownload.com/Challenge.aspx Challenge: 3o minutes of yoga for 30 days Led by: rotating instructors on the YogaDownload platform Start/Duration: January 2 to January 131, 2019 Cost/Discount: $12 for one month of unlimited access to Yoga Download ($30 for three months, $90 for a year; all are cancel at any time) Content: A curated selection of “reset” and “reboot” yoga videos. Log in each day, do that day’s video, and then leave a comment about how it went. NOTE: if you like the idea of a daily yoga challenge but the idea of “reboot” doesn’t do it for you, Yoga Download also has a variety of other challenges (e.g. 5-Day Evening Yoga, 2-Week Yoga for Busy People, etc.). Swag: Unknown–there is a grand prize package, but I haven’t scoped it out. Disclosure: I’ve had a Yoga Download membership for years, so I’m in!
In your neighborhood. Since January is absolutely the most popular challenge month, there are literally dozens of other options. Check the website for your local gym, yoga space, cycling studio, or boutique fitness class for special class packs and challenges.