Self-Care Archives - The Osegards

Equipment-free workouts from Beachbody

Alyssa Osegard on October 30, 2018

One thing we hear from people all the time is that it’s hard to workout because they travel too much or don’t have any equipment at home! We’ve compiled a list of all of the equipment-free (or yoga-mat-only, because you can make that work) workouts that are offered through a subscription to Beachbody on Demand.

If you want more information about a program (or want to learn how to maximize your results AND get a 25% discount), please fill out this quick form!

These workouts range from 4 minutes to 92 minutes and include yoga, abs, strength, cardio, and more, so there really is something for everyone!

Here is a list of equipment-free workouts from Beachbody:

Brazil Butt Lift Carnivale
Brazil Butt Lift Master Series

A little more obsessed
Body Beast
Ho'Ala Ke Kino
Total Body Solution

Pre Natal Fitness
Diastasis Recti Exercise

With more programs being added throughout the year!

Neither Cody or me LOVE working out, but we DO love being at our best because it makes us better spouses, friends, workers, and just all around happier people! For me, it also helps control my SAD symptoms. With so many equipment-free workouts from Beachbody, we have no excuse but to get a sweat session in!

Remembering the Why

Alyssa Osegard on March 28, 2018

Why exercise? Why eat healthy? Why stick to a schedule, do my devotions, or wake up early? I always say that I do these things so I can be the happiest, healthiest version of myself, and to set a good example for our future children.

Last week I lost sight of my why.

Cody has been in a show and is out late rehearsing. I want to see him, so I stay up late too. Staying up late makes it hard to get up in the morning, so I sleep in. When I sleep in, I miss my workout. Missing my workout has three negative consequences: I justify not following my timed nutrition meal plan, I sleep through my devotion time, and I leave the house feeling rushed. When I feel rushed, I am not as focused. When I’m not as focused, I’m not as productive. When I’m not as productive it is so much easier to go through the drive-through. It’s a vicious cycle that leaves me feeling worse about my decisions and behind on life.

That was my week last week. Add to that an imbalance of hormones not just from PMS but from not treating my body well, PLUS a very emotional (highs and lows) week. . . .well, you can imagine how fun I was to be around!

My anxiety was higher than it has been in a long time. I didn’t feel as confident. I just felt like I was in a fog all day, every day.

Time to Reset

This week, I am back at it. Will I be perfect? Doubtful. Am I going to beat myself up for slipping behind last week? Absolutely NOT! If I expect perfection in everything I do all the time, I am bound to be disappointed. But I am going to try my best to give attention to myself through exercise, rest, time with God, healthy food, and more! I don’t want to fall off the wagon again, and sometimes it takes a little misstep to remind us of our “why”s!

New Years Resolution to Lifestyle Change

Alyssa Osegard on February 7, 2018

I am the kind of person who loves to write new years resolutions. I like to think I stick with them longer than most, but still never for the full year. A few goals and resolutions seem to be a theme nearly ever year for me:

1) Spending time with God
2) Eating better
3) Exercising

Basically – every year I try to be healthier in mind, body, and spirit. I create elaborate schedules and routines that I stick with for months at a time. But then I miss a day or two, and I feel defeated, so I quit. Is anyone else out there like that? Tell me I’m not alone in failed resolutions!

What’s Different Now?

This year is different though, and I’ve been trying to understand why. I believe it is because I have seen how life is different than it was before now that I’ve stuck to my resolutions and goals.

Until now, life had been passing by, and I’d just been accepting that mediocre is good enough for me. Stress and anxiety had been ruling my life for too long, and now is the time for my resolutions to win out. 2018 will be the year that I trust God to lessen these invisible weights I feel on myself that I have for too long assumed were just part of being an adult.

I kicked off the year joining a bootcamp for a new workout program (keep reading, I promise this

Prepping healthy meals ahead of time keeps us on track with our nutrition AND gives us time throughout the week to focus on our other goals!

isn’t an ad! ha!). This program requires 6 workouts a week, 8 hours of sleep a night, self-care, and healthy meals every 2-3 hours. I was excited for the program, but also pretty darn sure that I was setting myself up yet again with an elaborate routine that wasn’t sustainable.

The opposite has proved to be true. Everything that usually drops from my goals and resolution lists has actually gotten better! The first thing to disappear is normally my workouts, but I am in a community of women and men that encourage me daily to get it done. The next to get lost is my time with God, but since I have to get up to eat before my workout, I have no excuse but to do my devotions!

The Benefits

These things have residual good effects too. My workouts are intense, and so I have been eating healthier because my body craves to be properly fueled. My time with God is forcing me to really

I feel better mentally, spiritually, physically. Losing a little weight is just a side bonus to me!

examine parts of my life I’ve ignored, and I’m starting to see God’s direction in my life. The community of men and women started off as just names on a screen to me, but I am slowly starting to develop friendships with them. The organization of the program forces me to take time to relax (literally, I couldn’t function without extra soaking, stretching, and foam rolling) which calms my anxiety.

I never want to go back to living life at just “acceptable”. I’m learning what God wants for me in life and how a healthy body, mind, and spirit are so intertwined. I know that 2018 will be the year my goals not only stick, but become a true lifestyle change!