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Originally posted at: Emily Simpson’s Black Cropped Ribbed Hoodie

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As a body confidence coach and fitness presenter, one thing that I know for sure is that we have to find ways to do and enjoy the things that we love doing. For me, this is movement. I trained as a dancer and fitness presenter in my early life and have been teaching fitness related workouts and classes all through my life, for which I am so grateful.

However, I also have chronic Arthritis in my feet, toes, spine and fingers. At one point I thought that I would never walk again, let alone dance. However, our bodies are truly amazing and over the years, I have learnt how to adapt my movements so that I can still love and enjoy all the things that make me feel fit, happy and fabulous!

I hope you enjoy this lovely chair workout for the upper body. It is for every body, no matter what size, shape or age you are. I don’t use weights in this workout; however, please feel free to add in some weights to make the workout as challenging as you need.

As with all movement classes, please make sure that you wear comfortable clothing, drink plenty of water to re-hydrate and that you do not have an injury or any other medical condition which would make exercising hard for you.

My Top Tips for a Fabulous Movement Class

Set Aside Time for You!

Don’t allow distractions during your workout session. Turn off your phone and make sure you won’t be disturbed.

Greet and Check Your Body

Say “hello” to your body before you do the class and check in with how your body feels. Notice your energy levels and if this is the right time to do the workout. Get to know when your body likes to work out. Some people love to exercise in the early morning whilst for others, it may be later on in the day.

Set an Intention for the Class

This may be something like, “I intend to feel good and have more energy.” Or, “My intention is to focus on my posture and enjoy every moment of this workout.” This helps the mind to engage with your body in a more meaningful way and promote a positive mind and body relationship.

Choose Appropriate Clothes

Wear comfortable clothing that you can move and stretch easily in. Tight waistbands may make you feel constricted so choose clothes that love your body.

Personalize the Workout

Adapt any movement that feels challenging to do. For example, lower the arms if moving them over your head feels uncomfortable.

Watch for Signs from Your Body

Stop if any movement causes you pain or discomfort. Always listen to your body and respond with kind attention. Remember, this is your beautiful body, and the key is to show your body that you care.

Exercise Out of Love for Your Body

Learn to love the feeling that movement gives you. For me, exercising is all about loving our bodies and showing ourselves that we care.

Adapt Your Moves to Feel Awesome

The real secret to being able to move better and with more joy is being able to constantly adapt to where you are and how you feel. Each day of our life is different. No two days are ever the same so why should our body, energy or ability be? Spend a little time tuning in to how your body feels at the start of every day. Become aware of your energy levels and always adapt your movements to suit how you are feeling.

The Workout at a Glance

For those of you who want to have a readout of the exercises in the workout video, here is a list in order of the movements. Enjoy! For beginners, it is great to start with around eight repetitions of the movement and increase as you desire. Start with doing one set of each movement and progress to two or three sets.

Warm Up

Sit with your spine long and feet flat on the floor. Raise both shoulders up towards the ears in a gentle fluid movement and lower gently. Repeat. Then raise both arms above the head and lower to the sides. Breathe in as you raise the arms and exhale as you lower the arms.

Bicep Curls

Keep your elbows in to your sides and your hands in a gentle fist. Raise and lower your lower arms bringing your hands to your shoulders and down again to the starting position.

Lateral Arm Raises

Take both arms out to the sides and raise to just above shoulder height or wherever you find comfortable. Keep the movement strong and defined.

Alternate Bicep Curls

Repeat the first bicep movement only this time do it with alternating arms.

Lateral Pull Downs

Raise both arms above the head and pull your arms down in a wide action to the sides. Make this movement strong and powerful.

Open Your Heart

Sit tall in your chair and raise both arms forward and front to shoulder height. Then, gently, pull your elbows back, squeezing your shoulder blades together. (Imagine that they are kissing each other). Bring the arms forward once more and lower back to the starting position. Repeat.

Single Arm Reaches

Place one hand on your upper thigh. Reach the other arm high into the air and fully stretch, right up to your fingertips. Repeat eight times (or more) and change arms.

Chest Flies

Bring both arms out to the sides and bend the elbows. Elbows should be in line with your shoulders if possible. Keeping the elbows lifted, squeeze both arms in together bringing your elbows in as close as you can in front of you. Open the arms out again to the side and repeat. As you are doing this movement, see if you can create a feeling of resistance as you bring the arms together.

Cross Pulls

Bring both arms up and go diagonally across your body. Join your hands together and keep them clasped all of the way through the exercise. Bring both arms down in a single movement, bringing them across your body to the opposite hip. Repeat eight times on the right and eight on the left.

Triceps Extensions

Inhale and bring one hand behind your head with your fingers pointing down your spine. Gently raise the arm upwards as you exhale. Lower the arm back down trying to keep your elbow pointing towards the sky. If this position is uncomfortable to hold, try supporting the underneath of the arm with your other hand. Repeat 8 times on one side and then switch to the other.

Complete the workout by raising and lowering the shoulders. Take one arm across your body and scoop the other arm underneath as you stretch the arm across your body. Hold for at least 10 seconds. Repeat on the other side.

Remember to Thank Your Body

Feeling good about ourselves means that we cultivate a loving, kind and compassionate relationship with our body, mind, heart and soul. A lovely practice is to thank your body at the end of each workout and gently remind yourself how blessed you are. Our bodies do so much for us and allow us to experience the joys of life in so many different ways. From being able to hug those we love to being able to read, sing, paint, dance, walk, watch a breathtaking sunset or simply curl up with our favourite beverage.

If you would love more workouts, body confidence tips and inspiration for feeling fabulous please follow me on Instagram @romancingyourbody. I would love to have your company and you would be most welcome.

Let’s Have a Conversation:

What relationship do you maintain with your body? Do you love it, hate it, or something else? Why do you usually exercise? Do you do it because you love your body or for some other reason?

I don’t know about you, but there have been different times when I’ve looked around my home and felt overwhelmed by the sheer clutter. Perhaps work kept me so busy that my house took a back seat in my list of priorities. This neglect has somehow turned into a level of hoarding.

One day, you look around and realise that something needs to be done to get your home organised again. So, how do you begin?

First, it’s essential to understand hoarding. Hoarding is a condition characterised by the excessive accumulation of items and the difficulty of discarding them, leading to cluttered and often unusable living spaces. I’ve outlined five different levels of hoarding, ranging from mild to severe.

Most people will fall into the first two levels. However, seeking additional support and professional help is advisable to navigate the decluttering process effectively if you identify with the higher levels.

Regardless of your level, once you take the first step toward a clutter-free home, you’ll feel instant relief and a sense of achievement. This blog covers 12 clutter-busting tips for result-oriented hoarders.

Implementing these strategies will transform your living space into an organised, serene oasis. This will alleviate your anxiety and create a more peaceful and enjoyable environment for you and your loved ones. With a decluttered home, you’ll find it easier to relax, focus, and appreciate the beauty of your surroundings.

Levels of Hoarding

Level 1:  Mild Hoarding

• No noticeable odours.
• All doors and stairs are reachable.
• There is some mess, but all rooms are accessible.

Level 2:  Moderate Hoarding

• One or more exits are blocked.
• Occasional use of one or a few rooms.
• Light to moderate odours.
• Insect or rodent infestations.

Level 3: Significant Hoarding

• One room is unusable at all.
• Difficulty entering necessary locations, like the kitchen or bathroom.
• Strong odours.
• Structural damage to the home.

Level 4: Severe Hoarding

• Multiple rooms are unusable.
• Major structural damage.
• Widespread pest infestation.
• Dangerous collections of items.

Level 5: Extreme Hoarding

• All or most of the rooms are unusable.
• Severe structural damage.
• Extensive pest infestations.

12 Decluttering Tips for Hoarders

Tip #1: Go Small

Take it slow with a small, achievable area like one drawer or shelf. Finishing something small often motivates you to tackle a bigger space.

Tip #2: Maintain Clarity in Mind and Be Focused on Clear Objectives

Always make it clear within your head what the goal of initiating this decluttering session will be, and those objectives must be easily achievable. Setting goals helps you stay on task, whether clearing out a particular room or reducing the items.

Tip #3: Use the Four-Box Method

Label four boxes as “Keep,” “Donate,” “Sell”, and “Trash.” As you go, put the items into their corresponding box to make your decision-making easier later.

Tip #4: Follow the One-Year Rule

If you haven’t used something within the last year – chances are, you don’t need it.

Tip #5: Seek Professional Help

Know when to get a professional organiser who specialises in hoarding cases. These individuals can provide structured guidance and empathy surrounding this ordeal.

Tip #6: Limit Duplicate Items

Keep only one of each item type. Multiple items serving the same purpose can clutter your space unnecessarily.

Tip #7: Design Your Decluttering Plan Schedule

Set aside regular time slots for decluttering sessions. 

Tip #8: Go Paperless

Scan all your important documents and save them in digital format. This will reduce the number of pieces of paper around your office and make placing and retrieving them easier.

Tip #9: Get Help from a Friend or Family Member

Having someone to help you can be morally supportive, allow you to make decisions, and allow you to have fun.

Tip #10: Do One-In, One-Out

For every new item you acquire, make it a responsibility to discard one old one. This ensures balance and prevents new things from becoming clutter in a few months.

Tip #11: Detach Emotionally

Consider the things that do not affect your emotions or general mood. This way you can make a rational and enlightened decision about what to keep.

Tip #12: Reward Yourself

Each milestone made is worth a little celebration. Positive reinforcement helps you stay focused and eliminate the unnecessary.

Conclusion

Hoarding is a complex disorder that can have crippling effects, interfering with the quality of your life through severe clutter and disorganisation. If we can break this down by learning the five levels of hoarding, we can better rate ourselves and find methods that work and support us.

When our house is tidy, there are benefits beyond physical cleanliness. A little order can make a big difference in mental health – decreasing stress and lowering levels of anxiety, creating an environment that is calm and conducive to relaxation and productivity. Additionally, when we declutter and resourcefully use our home space, it becomes a place for friends to visit.

In doing so, we create a way to be surrounded by organised, simple, essential items that contribute to peace and order and help improve our overall well-being. Bask in the clutter-free life that will take months to achieve but make significant changes that will last a lifetime.

Also read DOWNSIZING YOUR HOME AS A 60+ WOMAN: FACING THE DISCOMFORT OF UNCERTAINTY.

Let’s Have a Conversation:

What level hoarder are you? Have you been at a higher level? How did you bring yourself to your current hoarding state? What tips have you followed on your decluttering journey?

Originally posted at: Taleen Marie’s Blue Zebra Print Cover Up Dress