A Quick, 3-Step Workout You Can Do at Home

Your favorite gym is closed and social distancing puts personal trainers out of reach. To make matters worse, all the stress and anxiety in the air is making binge-watching and all-day-snacking irresistible.  

Did you know even just 1 hour of lazy behavior—like vegging out on the couch—has been shown to reduce immune function? It’s a vicious cycle: less physical activity equals more stress, more stress leads to lethargy, poor eating habits, and decreased health, which studies show make us more vulnerable to illness—the very thing stressing us out in the first place! 

Thankfully, you can still work out from home. And it’s really not all that hard. But with the world upside down, it can be difficult to know where to start. That’s why we put together this quick, 3-step workout you can do from home each day. Best of all—no equipment or formal training is necessary.

 

Whether it’s jumping jacks, a stroll outside, or jogging in place, you’ll want to start with a warmup. Go for 5 minutes, start slow, and aim for just breaking a sweat. We’re just looking to slowly ramp up your heartbeat, here. Don’t forget to include stretches, too, both for their physical and mood-boosting benefits.

 

The American Heart Association recommends 150 minutes of moderate aerobic exercise, or 75 minutes of vigorous aerobic exercise, each week. They also suggest strength-training 2-3 days a week. 

That would mean approximately 10 minutes of intense cardio or 20 minutes of low-level cardio daily—and that’s just your aerobic exercise. Then you’ll need 20-30 minutes of resistance training every other day or so (alternating between the major muscle groups: back, abs, upper and lower body).  

It all sounds a bit complicated, right? Don’t worry, we’re going to make this very simple for you, and combine both your aerobic and strength-training needs by doing compound exercises. In other words, exercises that target both cardio and multiple muscle groups at once. Like these…

BURPEES

If you could only do one exercise each day, this would be it. Burpees are the all-star of compound exercises. They combine pushups, planks, and squats with explosive cardio-heavy jumps. If they’re new to you, shoot for 5-10 per set, 3 sets, resting for 30 seconds to a minute in between. Otherwise, pick a set that’s challenging for you (say 15-20), and then simply repeat it 3 times.

AIR SQUATS

If burpees are a little out of your league, or you want to follow up your burpees with another compound exercise, air squats are a great place to start. They’re simple to execute and work out your butt, your calves, quads, abs, hamstrings, and more! Again, if you’re new, start with three sets of 5-10 reps (and don’t forget to rest in between sets). If you’re a veteran to squats, push yourself—you should be able to complete at least 15 reps per set, easy. 

PUSHUPS

Pushups are a classic for a reason. You can easily modify them to fit your age and skill set requirements, plus they strengthen your pecs, biceps, triceps, core, upper back, and deltoids all at the same time. 3 sets, 5-10 reps for beginners, 15-30 for experienced exercisers. 

LUNGES

Another all-body exercise that benefits your thighs, hips, glutes, calves, abs, and back, lunges are a great compound workout, especially for those wanting to add more resistance to their at-home training regime. For example, by holding a couple dumbbells or gallon water jugs while doing your usual lunges, you can really up the strength-training benefits. 3 sets, 5-10 reps for beginners, 15-30 for more veterans.

 

In general, your cooldown should look a lot like your warmup. Aim for light to moderate cardio—even just a 5 minute walk works—to slowly bring your heart rate back down. Again, stretching is highly recommended, too.

 

GO VIRTUAL

If you’re struggling to exercise at home and just need a little extra motivation, there are tons of digital options to get you over the hump. Mobile app stores, YouTube, and live streams on Facebook and Instagram, are all full of helpful step-by-step exercise and yoga routines you can perform at home. 

Missing your gym pals? Want to support local? Chances are your favorite local gym or yoga studio is offering free online workout classes for members. So what are you waiting for—go check it out!

TRY FOR FIRST THING IN THE MORNING

Not only is it a great way to kickstart your day, but exercising in the morning might just help you stay consistent with your fitness routine. According to the American Council on Exercise, morning exercisers are more likely to stick with their workouts compared to their evening counterparts.

GO OUTDOORS

Thankfully, social distancing doesn’t usually forbid us from going outdoors. Outdoor workouts like jogging, hiking, biking, even just walking, gift us not only fresh air but also sunlight, which improves vitamin D levels, boosting our moods and immune systems along with it. And who among us couldn’t use some additional good vibes right now. 

 

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How to Boost Your Immune System Naturally

Giving your body the best possible chance to fend off infection and fight illness has never mattered more. Here are 10 natural tips for boosting your immune system.

 

A study of over 22,000 participants discovered that people who sleep less than six hours per night are more likely to suffer from colds and other respiratory infections.

To enjoy the optimal amount of sleep each night, aim for approximately 7-8 hours and avoid alcohol, caffeine, and other stimulants in the 6 hour window before bedtime. Avoiding sources of blue light—like phone, laptop, and TV screens—during the hour or so before you plan to sleep can help improve the quality of your sack time, too.

 

A balanced diet full of vegetables, fruits, nuts, and seeds is vital to immune system health, especially when it comes to successfully fighting off infectious diseases. Our bodies’ produce dangerous free radicals when defending themselves against illnesses, and a healthy diet can help remove these molecules by supplying our bodies with antioxidants. 

Substances naturally found in the plant-based foods mentioned above, antioxidants help shield our body’s cells from the potentially damaging effects of harmful free radicals. To boost your immune system, add more of the following antioxidant-rich foods to your diet:

• Artichokes
• Beans
• Beets
• Blackberries
• Blueberries
• Garlic
• Kale
• Pecans
• Plums
• Strawberries
• Raspberries
• Red cabbage
• Red grapes
• Spinach
• Sunflower seeds
• Sweet Potatoes
• Walnuts

 

It should come as no surprise to learn that excessive alcohol consumption can wreak havoc on your immune system—including making you more vulnerable to lung infections, pneumonia, and acute respiratory stress syndrome (ARDS), a common cause of death via respiratory failure.

Try cutting back to a single drink a day (1 beer, glass of wine, or cocktail), or better yet, consider an alcohol fast for the time being.

 

We all know the air we breathe daily plays a substantial role in our health. What you might not know is that traditional air fresheners, candles, and other synthetic fragrance products are among the biggest sources of indoor air pollution. The noxious chemicals contained in these products have been tied to cancer, respiratory problems, and other serious health complications.

In other words, do you, your family and pets a favor and stop using these harmful products today. Instead, open your home’s windows for 10-15 minutes each day and switch to family-safe, pet-safe air fresheners.

 

Like the chemical-based air fresheners mentioned above, many common household products are outright poisonous, detrimental to both our immune system and everyday health. 

To help protect your immune system, trade your traditional, chemical-based household cleaners and pesticides (including flea & tick products) for safer, toxin-free alternatives. This will improve your home’s air quality, too!

 

Stress not only makes us feel bad, it also suppresses our immune systems. Studies show chronic stress hinders healthy immune system function and increases general body inflammation, which can ultimately lead to poorer overall health.

To help keep your stress levels in check, make sure to get enough sleep and exercise at least 2-3 times a week. If you’re still experiencing heavy stress, consider adopting a daily meditation or yoga routine. 

 

Study after study shows a strong link between regular exercise and immune system health. Frequent exercise is believed to strengthen the cells in your body that defend against disease, increase the circulation of these cells, and also help fight aging. 

The Department of Health and Human Services recommends getting at least 150 minutes of moderate aerobic exercise (or 75 minutes of vigorous aerobic exercise) each week. They also suggest doing strength training for all major muscle groups at least twice a week. But don’t let these general guidelines deter you from doing any at all—some exercise is always better than none.

 

Whether you smoke or not, cut those tobacco fumes out of your life. Inhaling cigarette smoke isn’t just about lung health. It’s also been shown to weaken your immune system’s defense against infection, as well as increase the likelihood of bronchitis, pneumonia, and other respiratory complications. 

The advice is simple: do not smoke, including secondhand smoke.

 

Did you know sunlight can naturally boost your immune system?

It works in two ways. First, sunlight increases vitamin D levels, which are known to benefit immunity. Second, sunlight directly activates key immune cells (infection fighting T cells), helping them to move more efficiently throughout the body.  

Approximately 15 minutes a day in the sun is enough to reap the benefits.

 

Evidence suggests cutting down on your sugar consumption could help you have a stronger immune system. Foods high in added sugars—like packaged meats, treats, and fast food—are known to temporarily reduce the effectiveness of your immune system for several hours.  

In other words, if you regularly consume sugar-rich foods, chances are your immune system is constantly in a compromised state. The next time your sugar craving kicks in, skip the candy and reach for a sweet fruit like mango instead.

 

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How to Make Your Own Hand Sanitizer at Home.

There’s not enough hand sanitizer to go around right now and it sucks. The store shelves are empty, and unless you bought in bulk a few weeks ago, you’re probably fresh out like the rest of the country. 

We’re all a little stressed and anxious at the moment, but having hand sanitizer is one thing you won’t have to worry about anymore. Below you’ll find quick, easy instructions for making a DIY hand sanitizer in the comfort and safety of your own home—and all it takes is three ingredients.

Reminder: Institutions like the CDC and WHO reiterate that hand sanitizers are not a substitute for washing your hands, which remains the most effective approach to preventing the spread of infectious diseases.

 

A former CDC doctor specializing in viral disease outbreaks, Dr. Rishi Desai, has stated that the below recipe will kill 99.9% of germs after approximately 60 seconds.

1. 3/4 cup rubbing or isopropyl alcohol (go with the 99% strength)
2. 1/4 cup aloe vera gel
3. 10 drops of lavender or tea tree essential oil (lemon juice also works)

It’s important to mention that you should not further dilute this recipe, as the CDC advises 60% alcohol content is the minimum strength needed to kill most germs. Increase the concentration to 70% for disinfectant mixtures.

 

First thing, thoroughly wash and dry your hands (remember: lather your hands with soap for at least 20 seconds before rinsing them off). 

Then, ensure the tools and surface you plan to use to make your sanitizer are also clean. We recommend disinfecting your countertop or tabletop with a diluted mixture of bleach and water or another disinfectant. Wash dishes and utensils as normal before use. 

Finally, mix everything together in a bowl, stirring until the solution is completely mixed (a whisk will help you reach the desired gel consistency faster).

As per the World Health Organization’s recommendation, let your DIY hand sanitizer sit for a minimum of 72 hours once it’s finished. This gives germs and bacteria introduced while you were making the sanitizer time to die. For the same reason, be careful not to touch the mixture at any point during the above process to avoid contamination. 

Lastly, don’t forget to clearly label the bottle so there’s no confusion later on.

 

• 60 seconds—don’t forget that number. That’s how long it takes for hand sanitizer to kill most germs. After applying, continue to rub your hands together for at least 60 seconds until the sanitizer evaporates. 

• If your hands are visibly dirty, do not rely on hand sanitizers alone. When hands are covered in dirt or grease, hand sanitizer is far less effective. In these cases, wash your hands first, then sanitize. 

• Again, hand sanitizers are not a substitute for washing your hands, which is still considered the most effective approach to preventing the spread of disease.

 

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How to Get Rid of Carpet Beetles, Naturally

Finding unexpected damage on your clothing, curtains, carpet or furniture? You could have carpet beetles. Often confused with bed bugs, carpet beetles don’t bite, sting, or spread disease, but they can cause a lot of damage—and fast. Infamous for their voracious appetite, these fast-breeding pests will eat just about anything made of natural fibers, including you and your pets’ bedding, rugs, furniture, leather items, furs, feathers, and flooring. Here are several non-toxic tips to kill and repel carpet beetles naturally, and to protect your home from carpet beetle damage. 

 

Sometimes black but usually patterned with white, yellow, brown or orange coloring, carpet beetles are oval in shape and very small (1/16 to 1/8 of an inch long). Apart from the beetles themselves, there are several symptoms of a carpet beetle infestation. Here’s what to look for:

• Holes and lines of damage on rugs, clothing, bedding, furniture, taxidermy, etc, is the most obvious and common sign of carpet beetles. 
• Light brown pieces of shed skin (these look like small bug shells). Check for these skins underneath rugs, within blankets, inside the folds of clothing and furniture, and on flooring where dust and hair tend to collect
• Carpet beetle larvae, which are typically longer than adults and covered in hair.
• Fecal pellets, which are about the size of a grain of salt. 
• Again, also look for adult carpet beetles, which are normally found on walls near sources of light and window sills.

 

Whether you already have carpet beetles or worried you might soon, prevention should be your top priority. Here are the best practices for preventing carpet beetles.

• Cleanliness and organization are absolutely vital—this cannot be stressed enough. Carpet beetles eat everything from textiles and poorly stored food to dust bunnies, cobwebs, birds and wasps nests. 
• Vacuum your home at least once a week. For ongoing carpet beetle infestations, go with daily. 
• Launder dirty clothing and bedding at least once every two weeks. Used laundry items attract carpet beetles. 
• Before bringing any plants into your home, check them for carpet beetles. 
• Thoroughly wash and then seal all out-of-season clothing, blankets, and fabrics in airtight containers. For infested fabrics, wash and launder them on high heat. 
• Ensure all doors, windows, and other possible entry points are properly sealed. Install new screens, door seals, and use caulk as needed. 
• When possible, choose synthetic fabrics over natural ones, especially for rugs, furniture, and carpeting—carpet beetles are only attracted to organic materials. 
• Carpet beetles can enter our homes by hitching a ride on our pets. Apply a pet-safe bug repellent, like Cedarcide Original, to your cat or dog every few days just in case. 

Now that you know how to spot and prevent carpet beetles, here’s what you need to do to get rid of them:

 

Glue traps are useful against carpet beetles in two ways. Firstly, they can help you identify and gauge the seriousness of a carpet beetle infestation. Secondly, they serve as a non-toxic approach to decreasing carpet beetle populations in your home. 

Made with hormones designed to attract carpet beetles, these glue traps should be placed in the areas of your home where you’re seeing the most carpet beetle activity (damage and actual beetles). Check the traps every other day or so and replenish as needed. Carpet beetle glue traps can be purchased at pest control supply stores and online.

 

As mentioned in the prevention section above, cleanliness is arguably the most important factor in carpet beetle control. Carpet beetles can survive on a wide array of natural items—including hair, lint, dust, rugs, carpets, clothing, food residue, plant debris, dead animals and their nests, and more. Daily cleaning is necessary to remove these potential sources of food from your home. 

For best results, pay special attention to areas where dust and other debris tend to accumulate in your home, such as baseboards, under tables and cabinets, and other nooks & crannies.

 

Apart from contributing to cleanliness, daily vacuuming can help remove carpet beetle eggs, larvae, and adults from your home. In addition to flooring, make sure to vacuum all rugs and upholstered furniture as needed. For heavily infested spaces, vacuuming twice a day might be even better. Just be sure to discard the bag in an outside trash can or thoroughly clean it after each use. 

 

There are several ways to deal with infested items like clothing, furniture, rugs, and flooring:

• You can simply wash and dry them on warm temperatures (or dry clean).
• If rugs or clothing are heavily infested and damaged, you might want to consider throwing them away.
• You can freeze infested items in a freezer for 72 hours to kill eggs, larvae, and adult carpet beetles.

The bottom line: If you have items suspected of infestation, you need to take at least one of the above actions.

 

Many companies offer products or services that use harsh chemicals to help consumers get rid of their carpet beetles. While these toxic insecticides often work, they also expose your family and pets to highly dangerous poisons. The truth is, you can get the same results with safer, naturally-sourced pest control products. 

After choosing a family-safe, pet-safe pest control product, you’ll want to apply it strategically. Pay special attention to areas that collect dust and lint, under furniture, around doors and windows, as well closets, and around the edges of carpeting. For larger infestations where eggs and larvae are hidden all throughout the home, fogging may be necessary. Repeat applications as needed.

 

A naturally occurring non-toxic pesticide, diatomaceous earth works by dehydrating insects that come into contact with it. Dust food-grade DE throughout trouble areas like window sills, rugs, carpeting, closets, along baseboards, etc. Once you get your carpet beetle issue under control, DE can be easily removed with your vacuum cleaner. Although it’s chemical-free, we suggest wearing a mask when applying because it is a powder.

 

Steam is deadly for carpet beetles, their eggs, and larvae. Steaming flooring, rugs, curtains, upholstered furniture, and other vulnerable spaces and items is a quick and efficient way to control carpet beetles. You can do this on your own with a personal steamer or go with a professional. Repeat weekly as needed.

 

Limiting their food source can greatly improve a carpet beetle infestation. To start, store and seal all out-of-season clothing, bedding, and other natural textiles (again, carpet beetles are not attracted to synthetic materials). Make sure to deep clean all items before storing them away, and also to clean all other fabrics in affected areas as outlined above. 

Cleanliness is a big part of removing the carpet beetles’ food source, too. Again, carpet beetles are known to eat lint, dust, pet hair, and other dead bugs—basically all the most common ingredients of household dirt and grime. Keeping your home free of these food sources will have a big impact on your carpet beetle struggles. 

 

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How to Get Rid of Scorpions: 3 Steps

Can you imagine a scorpion crawling into your bed at night? What about slipping on a pair of shoes only to find a scorpion hiding down inside? This might sound like the stuff of nightmares, but if you’re living in the Southwest, it’s just part of your day-to-day

Although they’re usually no more harmful than a wasp or spider bite, scorpion stings can be life threatening to our children, pets, and elderly. The bark scorpion, for example, which lives throughout Arizona, California, New Mexico, and Mexico, is the most venomous scorpion in North America. In just the last few decades, over a 1,000 people and pets have died from their excruciating sting. 

Thankfully, you don’t have to worry about any of that, because you’re about to learn how to keep scorpions away from your lawn and out of your home, without resorting to poisonous pesticides! Here are 3 steps to kill and repel scorpions:

 

Scorpions only enter our lawns and homes if they offer shelter, food, or water. Removing these attractants is the first step to controlling scorpions

REMOVE THEIR SHELTER

Scorpions need dark, cool places to hide in order to escape sunlight, as they’re sensitive to heat and prone to dehydration. Limiting these potential hiding spots comes down to cleanliness and and clutter—and can substantially decrease scorpion populations.

Firstly, lawn maintenance is key. Keeping grass and shrubbery well-trimmed and off your home (scorpions use vegetation as bridges into houses) is essential. Removing outdoor clutter like unused lawn equipment and organic debris, such as wood piles and brush, is equally important.

For best results, you’ll need to maintain a clean and clutter-free home, too. Cleanliness matters because grime and food debris attracts bugs, which are the primary food source for scorpions. Clutter—like piles of magazines, clothing, newspapers, and scattered boxes—matters because scorpions will use these areas to hide and thrive inside your home.

REMOVE THEIR FOOD

Again, scorpions eat other bugs. In other words, if you want to repel scorpions, you’ll need to get rid of any bugs living in your lawn and home. 

To kill and repel outdoor bugs, apply family and pet-safe PCO Choice to your yard monthly from February to November. To kill bugs inside your home, give them a quick spray with non-toxic Cedarcide Original. To repel indoor bugs, apply Cedarcide Original to common insect trouble spots and entryways, such as door frames, window sills, baseboards, countertops, etc.

REMOVE MOISTURE

As mentioned earlier, scorpions are vulnerable to dehydration. Deny them water by checking both inside and outside for sources of unnecessary moisture, like standing water, leaky plumbing, A/C units, hoses, faucets, etc. Removing or repairing these items will help considerably.

 

Surprising fact: scorpions can sneak into almost any opening the size of a credit card. No wonder they’re so good at finding ways into our homes! Locating and sealing potential entry points is crucial if you’re ready to stop seeing scorpions inside.

Start by doing a slow and thorough check both inside and outside for possible entryways like cracks, crevices, holes, etc. Look closely at windows, doorways, baseboards, fixtures, outlets, foundations, basements, and attics. You might want to consider installing seals at the bottom of doors and garages, too. It might sound tedious, but if you’re struggling with scorpions, it could mean the difference between a scorpion-free home and enduring an extremely painful sting or the loss of your pet. 

If—or more likely when—you find any such openings, promptly seal them with caulk or another appropriate sealant.

 

Unfortunately, if you’ve seen a scorpion inside or outside your home, chances are there are dozens more hidden throughout your property.

TREAT YOUR LAWN

Now that your lawn is decluttered and free of debris, it’s time to spray it for scorpions. Start by spraying both your front and back yards, as well as all shrubbery, with PCO Choice to kill and help repel scorpions. Repeat this process again in two weeks, and then proceed to monthly applications after that. If you’ve yet to see a scorpion and this is just for prevention, you can move on to monthly applications right from the start. For best results, we suggest monthly applications all year long.

Because PCO Choice is plant-based and family-safe, no downtime is necessary. You, your family, and pets can enjoy your lawn right after application!

Want added protection? We suggest spreading Cedar Granules throughout your lawn, too.

TREAT YOUR HOME

Traditional indoor bug sprays can fill your home with long-lasting poisons that could seriously harm the health of you, your family, and pets. In fact, these products usually do more harm than good, as you’re usually better off having the scorpions in your house than toxic chemicals. For killing and preventing scorpions indoors, we suggest plant-based Cedarcide Original, which can be safely sprayed all throughout your home.

To kill any scorpions you find inside, give them a quick spray with family-safe Cedarcide Original. To help prevent them from coming back, also spray known entry points and hiding spots weekly. Repeat as needed.

 

 

 

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How to Get Rid of Ants with Cedarcide: 3 Simple Steps

Ants are the worst. They build dangerous mounds in our lawns that can harm our children and pets. They form annoying little lines in our kitchens, and depending on the ant, their stings can really pack a punch. 

Thankfully, getting rid of ants with Cedarcide is simple—and best of all, it doesn’t involve exposing your family or pets to poisonous pesticides. 

Here’s how you can keep ants away from your lawn, home, and family with 3 simple steps:

 

If you see ants or ant piles in your lawn, it’s only a matter of time before they find a way inside your home. Thankfully, if you get rid of the ants in your yard, you’ll often stop seeing them inside, too.

Here’s How to Do It:
Spray your entire lawn and all shrubbery with PCO Choice monthly to both kill and repel ants in all life stages. For warmer regions, this should be done every month unless the temperature drops below freezing for more than a few weeks. If you live in an area known for cold winters, start spraying monthly in late February and then taper off in November as winter sets in.

No downtime required! PCO Choice is made without harsh chemicals and is family and pet safe, meaning you can safely revisit your lawn right after application. 

For extra ant prevention, spread Cedar Granules throughout your yard, especially along your home’s foundation and the areas with the most ant traffic.

Multiple ant mounds in your lawn? Commonly seeing ants inside?
For larger ant problems, spray your yard with PCO Choice twice, two weeks apart, and then move on to monthly applications after that. For bigger ant problems, we strongly advise spreading Cedar Granules throughout your yard, along your home’s foundation, and wherever you’re most commonly experiencing ants.

For stubborn ant piles, stir up the mound with a stick and saturate it with PCO Choice using your house-end sprayer. Exercise caution during this process to prevent bites and stings.

 

The next time you reach for a can of bug spray to kill ants inside your home, take a moment to consider the possible consequences. Traditional indoor bug sprays can fill your home with toxic chemicals, resulting in serious health complications for your family and pets—but not Cedarcide.

Family-safe Cedarcide Original is a non-toxic insecticide for use indoors, as well as directly on people and pets. Whenever you spot ants inside—like in your cabinets, on flooring, or countertops—simply spray them with Cedarcide Original. 

To prevent them from coming back, spray high ant traffic areas weekly with Cedarcide Original. If you can figure out how they’re getting into your home, we strongly suggest spraying those entry points weekly, too.

 

The following tips will help prevent ants from returning to your lawn and home.

• Ants enter our yards for food, water, and shelter. By trimming overgrown shrubbery, removing sources of water, and limiting clutter, you can substantially decrease the number of ants in your lawn
• Ants move indoors in search of food and water. Keeping your home clean and free of food debris, especially flooring and your kitchen, will make your home less attractive to ants. Consider storing all food in sealed containers, too. 
• If you’re currently struggling with ants, consider taking the trash out daily. 
• Looking both outside and inside your home, check for potential ant entry points. Seal any you find with caulk or another sealant to make it harder for ants to move indoors.

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