My Quarantine Workout Routine (with links!)

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Lately, I’ve been getting a lot of questions about what workouts I do at home, since I have been posting a lot of workout time-lapses in my IG stories @mikeefederizo (the crowd-favorites are the ones with my dogs).

Today, I thought I’d make a quick blog post, sharing all my workout routines as well as links to everything so that you can also do the same!

 

Light Workouts

Chloe Ting (YouTube)

CT is the first one I discovered in youtube. She creates fun, quick, and easy to follow workouts, each targetted whether it’s for cardio, arms or abs. Here are my favorite workouts from her that I did pretty much every day, especially during the first two weeks of the lockdown.

For cardio workout:

For body part-specific workouts:

 

Madfit (YouTube)

Madfit cardio workouts are for sure the most fun! She creates these one-song workouts that offers quick cardio, but still are quite difficult to do. Here are some of my favorites from her:

For cardio workouts:

For body part-specific workouts:

 

Yoga by Adriene

Once or twice a week, I like to do yoga to rest and reset my body. Adriene’s voice is really relaxing and her yoga workouts are great for beginners! Check out my favorites below:

Intense Workouts

Now, time to challenge ourselves!

After I got back into my rhythm of working out again and my body felt so much stronger,  that’s when I started looking into more intense workouts.

 

Insanity by Shaun T

I’ve actually done this workout before back when I was college and up to this day, this is still the toughest workout for me. I remember having the CD back then, but now I discovered that they’re offering this workout (and many more) at https://www.beachbodyondemand.com for a small subscription fee. The good news though is that they are offering 14-day free trial so you can try the workouts for free! Before deciding to sign up, you can watch a bit of a sneak peek here:

If you are ready for a next-level workout, go and sign up! I assure you you’ll find a workout program you would enjoy. As for me, I really signed up because of Insanity. If you would like to try it too, here are my favorite ones:

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Barre Blend

If Insanity is too much for you (which, honestly, it was also too much for me to do everyday), here’s another fun workout I discovered in https://www.beachbodyondemand.com 

Barre Blend is a low-intensity but high-impact workout that uses ballet + pilates + cardio for a full body workout. If you are looking into trying it, here’s a short trailer:

Good news also, they actually posted the first sample workout in Youtube. I 100% recommend you to try it!!

Workout Schedule

If you are serious about working out, a schedule is a must. Make sure to write it in your calendar so you can look forward to it!

Here I created 2 workout schedules you can follow (based on what I’ve done this past 6 weeks)

Beginners workout:
  • Monday – 1 yoga workout + 2 body part-focused CT workouts
  • Tuesday – 2 cardio Madfit workouts + 1 body part-focused CT workout
  • Wednesday – 1 cardio CT workout + 1 body part-focused CT workout
  • Thursday – REST DAY
  • Friday – 2 cardio Madfit workouts + 2 body part-focused CT workout
  • Saturday – 1 yoga workout
  • Sunday – REST DAY
Next-level workout:
  • Monday – 1 yoga workout + 1 Barre Blend workout
  • Tuesday – 1 Insanity workout + 1 body part-focused CT workouts
  • Wednesday – 1 cardio CT workout + 3 body part-focused CT workout
  • Thursday – REST DAY
  • Friday – 1 yoga workout + 1 Barre Blend workout
  • Saturday – 3 cardio Madfit workouts (fun!)
  • Sunday – Optional REST DAY or 2 body part-focused CT workouts

 

 

Why Detoxing is Important | 5 Tips How to Detox

Organicaholic by Mikee Federizo

I understand that a lot of people may be skeptical of what ~detoxing~ is and if it works. Some even hate the word because it sounds like a superficial fad. However, I beg to disagree — detox is not superficial and is definitely not a fad because it’s one of the most important things we can do FOR our bodies. 

 

What is Detox?

de·tox (noun)
/ˈdētäks/
a process or period of time in which one abstains from or rids the body of toxic or unhealthy substances; detoxification.

When we eat, we want to only absorb what’s nutritious for our bodies like the protein, good fat, fiber, vitamins and minerals that our food gives. Basically, whatever is not part of that list, we want to get rid of it.

The problem is, our gut health can be dependent on how efficiently we support our body’s natural detox process. This means — whatever goes in, not necessarily goes out. We tend to store unnecessary and unhealthy substances like sugar or bad fat (cholesterol) that our body doesn’t want, because our gut health isn’t in check.

The Gut

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I can’t talk about detox without talking about the gut. I have read countless books on beauty and health and they all say the same thing:

“Everything — not just beauty but basic health — begins and ends with the gut.”

In a sense, we are like a worm. When we eat or drink, we send them in a route of a long tube (which is by the way, around 30 feet long) that knows how to ingest, process and get rid of the waste. So in a process of about 72 hours, the good stuff should have been properly absorbed by our system and the bad stuff should have been excreted — in other words, pooped out.

In the GOOP Clean Beauty book by Gwyneth Paltrow’s company, I learned that our gut is like our second brain. It processes food, absorbs it, eliminates toxins, hosts 70% of our immune system, holds a nervous system larger than the one inside our brains, and it can even regulate our mood. It’s smart, because it knows what’s good and what’s bad and it helps us push the bad out of our system.

Now that we know what our gut is and how important it is, we might have the question: so how do I take care of my gut??

That’s where detoxing comes in. There are so many benefits of detoxing I can name, but here are my favorites:

    • gut health in check – healthy digestion!
    • less bloating – flat stomach, need I say more?
    • more energy – you know how you feel sluggish when you feel bloated and you don’t want to do anything?
    • clearer skin – who knew our gut is actually connected to acne and dark circles?
    • boosts mood – 95% of serotonin is in the gut so; happy gut, happy everything

 

My 5 Tips on How to Detox 

1. Eliminate!! 

I’m not sure how to expound on this further but if I haven’t convinced you enough yet that pooping is actually SO GOOD for your gut health, then I have failed. Kidding aside, make sure to eliminate daily!! This is especially great first thing in the morning, while you haven’t eaten anything yet. If you’re having a hard time doing this, I recommend drinking hot water with lemon, or if coffee does this for you, then go ahead.

 

2. Drink a ton of water 

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It’s actually amazing how brands like Hydroflask and Klean Kanteen has made drinking water ~cool~ through their marketing, but to be honest drinking water was cool even before all these fancy tumblers.

Water is essential for flushing the liver and kidneys, our primary detox organs. The human body can thrive without food for up to 30 days, but it will die without water. There are so many scary things that dehydration does to our body (I don’t even wanna get into it), so make sure to DRINK UP ON YOUR H2O!

The recommended amount by health experts are usually 2 liters or half a gallon, but one tip I found from google:

“In general, you should try to drink between half an ounce and an ounce of water for each pound you weigh, every day.” For example, if you weigh 150 pounds, that would be 75 to 150 ounces of water a day.

 

3. Sweat as much as you can, daily

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Let’s sweat out our toxic plastics!

The best way to sweat is of course — working out. Personally, I don’t exercise to lose weight, but more so because I makes me feel good. I love the mental clarity, the energy and the ~detox~ I’m getting from sweating. During this quarantine, I’ve actually found a lot of different workouts that I enjoy doing I listed them in previous blogpost 6 Healthy Habits You Can Start Doing Today.

Another fun way to sweat is by using the sauna or steam room. Ever wondered why it feels so good after you step out of the sauna? It’s because you’ve sweated out toxins and bad stuff from your body, and you leave feeling refreshed and clean.

Lastly, and probably my favorite way to sweat, is doing hot yoga. When I do this, not only am I feeling super zen, I’m also hyper-focused and not thinking about anything else (because the room is so hot, I need to focus more on getting my poses right). I especially love the yoga studios that use infrared instead of just heaters, because infrared can penetrate the skin up to 3 inches. That’s big for burning fat!

 

4. Feed good bacteria 

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Good bacteria can come from prebiotics and probiotics. A good balance is needed for optimal gut health, so we should aim to be eating both.

Prebiotics are dietary fibers that acts as fertilizer for the good bacteria in the gut. We can get it from eating leafy greens and fruits like bananas, apples, watermelon.

Probiotics, on the other hand, are live bacteria that can be found in yogurts and fermented foods like kimchi and kombucha. (Yakult, too!)

Of course, apart from taking in food with these two wonderful P’s, make sure that you have a clean diet in general. I’m not talking about a strict diet like no meat, or no dairy. I’m talking about, making the right decisions with our food. We already know what’s good (fresh fruits and veg, fresh meat) and what’s bad (chips, fast food, instant food), so that choice is ultimately ours.

Remember, the cleaner we eat, the healthier our gut, the better we feel and look.

 

5. Get a detox massage 

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Finally, my last tip — get a detox massage! We offer this one at LineaOrganica Experience. The main focus of this massage is your lymphatic draining system. It is massage in a way that it wakes it up, so that it can function properly. You will actually need to pee a lot after this massage, which is great because immediately you are eliminating toxins out of your body. An added bonus is, you can actually lose a lot of water weight just from 1 session. Imagine what amazing benefits you will get if you religiously do it!


Sources: 

Skin 101 | What You Need To Know About Your Skin

Our skin is not as simple as we think it is.

You know what it does — it protects our bodies from all external forces like sunlight, wind, extreme temperatures… It is, in fact, the largest organ in our bodies (*some 8 pounds (3.6 kilograms) and 22 square feet).

But what you might not know of it what goes on under your skin, and that’s what I’d like to focus on in this blogpost.

1. Our skin is made up of different layers. 

Skin-Anatomy.jpg
Source: https://skincare.academy/

First, you have the EPIDERMIS, also known as the “skin barrier”.

This is the topmost layer of the skin, and the one exposed to all the external forces such as pollution, sunlight and — all the products you put on your skin. What’s important to note in the epidermis is that it is made up of building blocks namely keratin and lipid.

To understand this better, you can imagine that your skin is a house and keratin are the bricks and lipids are the cement you used to build it. You have to keep your epidermis very strong — so that external factors that cause breakouts such as bacteria cannot enter.

Next, is the DERMALAYER

This contains the nerves, fibers, sweat glands, and hair follicles. This is the biggest part of the skin, and also the part where inflammation tends to happen, once dirt and bacteria enter our skin.

Lastly, we have the SUBCUTANEOUS LAYER.

It is made up of fat, connective tissue, and larger vessels. This is the deepest layer of the skin before it gets to our muscles and organs.

2. pH Balance and H20 = Things You Need for your Epidermal Layer to be Strong 

Now that you have learned the different layers of your skin, you must now realize that if your epidermis or skin barrier is not as strong as you would like it to be, it’s very easy for dirt, bacteria and harmful chemicals to go inside your skin.

Your next question may be: How do I make sure my skin barrier is strong? The answer is actually quite simple:

First, you need to use products that balance your pH.

If the product you use is too alkaline (most chemical products are), the tendency is, it ruins your skin barrier. That is the very reason why most skins are sensitive. It is because you have absorbed too many chemicals in your skin that your epidermis is too thin.

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Source: Health Line

Second, you need to make sure you have sufficient skin hydration. 

We have what we call our natural oils or sebum that help hydrate our skin naturally. It avoids the loss of water and helps defend the skin from UV rays. However, when we use products that ruin our pH and skin barrier, your skin will lose its natural hydration and become either 1) very dry or 2) very oily (because it thinks it needs to produce more oil). This is also the reason why our skin also becomes opposed to aging, dark spots, as well as acne.

3. What You Put ON Your Skin Goes IN

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Take a moment to reflect — Have your been feeding your skin well? If we imagine our skin as our stomach, what will we find? If we look deep in our skin, is it full of great ingredients that help our skin function better and well protected? Or is it full of toxic chemicals and preservatives?

I used to suffer from extreme acne when I was in my teens.

One of the reasons why I actually shifted to using organic and natural products is because when I learned about the skin and what caused my acne, I realized that I have been ruining my own skin by using different products with harmful chemicals. I loved trying out different cleansers, toners, moisturizers, and even makeup. I would cake foundation on to hide the acne and in turn — I broke out more and more. It was a vicious cycle.

With that, I urge you to look into your beauty closet and check out the ingredients of the products that you are currently using.

Be careful of Parabens, Sodium Lauryl Sulfate (SLS), Petrolatum (the most evil!), Mineral Oil, Propylene Glycol, Coal Tar Dye, Paraffin, Carbomer and there are thousands more. All of these ingredients are purely toxic and unnecessary to be in your skin products. They are merely put there as a preservative, or to make the product feel good on your skin. If you want to learn more about each of them, check out my blog Beware of These 10 Cosmetic Ingredients 


One lesson that I have learned is that — if I truly care about my skin (your largest organ), I need to treat it with enough respect to use products that are beneficial for it.

I hope that this post has been helpful. If you have any questions, feel free to send me a PM or drop them in the comments below.


Disclaimer: I am not a dermatologist nor a medical expert, but as part of my business and research, I have gathered extensive knowledge about the human skin thus what I have shared above. 

Sources: https://www.nationalgeographic.com/science/health-and-human-body/human-body/skin/ |https://skincare.academy/the-skin-series-part-i-functions-anatomy/