This document provides resources for staying healthy and active at home, including free fitness apps, YouTube workout videos, meditation apps, meal planning ideas, and tips for reducing anxiety. It lists popular workout apps like Daily Workouts Trainer and Centr that offer free trials. It also recommends YouTube channels like Blogilates, Planet Fitness, and The Body Coach for free at-home workouts. Suggestions are provided for meditation apps like Insight Timer, Headspace, and Calm. Grounding techniques and coping strategies for anxiety are also outlined. The document aims to support health and wellness during periods of staying at home.
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Look after yourself! Health & Wellness tips and ideas at home.
1. Health & Wellness
at Home
Some useful resources (most free, some paid) & ideas for
staying fit & healthy at home
2. Fitness/Workout Apps
Image: Centr.com
● Daily Workouts Fitness Trainer app (free)
● Adaptiv (free)
● SworkIt Ab & Core Workouts (free)
● Centr - 6 week free trial until 5 April 2020
(Fitness, food, mindfulness)
*Centr bonus - Chris Hemsworth with his fitness &
wellness team - just sayin’
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3. Youtube Workouts
● The 7 Minute Workout
https://www.webmd.com/fitness-exercise/ss/the-7-minute-workout-slideshow
● 15 Minute Boxing Workout You Can Do from Home
https://www.youtube.com/watch?v=pWLEkO0MlXs
● Yoga at home for beginners
https://www.youtube.com/watch?v=v7AYKMP6rOE
● Les Mills (some free workouts available on YouTube,
or paid subscription)
https://www.youtube.com/user/lesmillsgroupfitness
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Image: Les Mills, BODYCOMBAT INVINCIBLE |
Workout #1 via Youtube
4. More Youtube Workouts
● Blogilates https://www.youtube.com/user/blogilates
● Planet fitness https://www.youtube.com/planetfitness
● At home workout with your dog (or cat)
https://www.youtube.com/watch?v=lDs8h7hf9OA
● At home workout with your baby
https://www.youtube.com/watch?v=Ni9MxZpCHbk
● At home family workouts with children:
https://www.youtube.com/watch?v=5if4cjO5nxo
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Image: BodyFit by Amy via YouTube
5. “The Body Coach”
Free workouts via Youtube
Adult/s at home workouts
AND
‘Physical Education with Joe’
for kids at home
https://www.youtube.com/channel/UCAxW1XT0iEJo0TYlRfn6rYQ
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Image: Joe “The Body
Coach” via Youtube
7. Meditation - 5 Minute Meditation
https://www.youtube.com/watch?v=inpok4MKVLM
Insight Timer app (free + paid)
Guided meditation + music
Headspace web & app (free + paid)
Meditation info for beginners;
COVID-19 resources; Ages <5 to adult
https://www.headspace.com/covid-19
Calm app (free + paid)
Meditation & Mindfulness
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Smiling Mind web & app (free + paid)
Used in many schools in Aus for diff age groups
+ adults / workplaces.
https://www.smilingmind.com.au/
Mindful.org (free trial until 30 June + paid)
Mindfulness & meditation info for beginners;
COVID-19 resources.
https://www.mindful.org/meditation/mindfulness-getting-
started/
8. Practice focused, deep breathing
Try breathing in for 4 counts and breathing out for 4
counts for 5 minutes total. By evening out your
breath, you’ll slow your heart rate which should help
calm you down.
Use aromatherapy
Scents like lavender, chamomile, and sandalwood can
be very soothing.
Some tips for coping with anxiety
(or just coping)
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9. Do 15 minutes of yoga or meditation
Taking some time to focus on your body and not
your mind may help relieve your anxiety.
Write down your thoughts
Writing down what’s making you anxious gets it out
of your head and can sometimes make it less
daunting.
Coping strategies continued...
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10. 5, 4, 3, 2, 1 grounding technique.
Notice your breathing. Pay attention to it. Next:
5: Acknowledge FIVE things you see around you. It could be a pen, a spot on the
ceiling, anything in your surroundings.
4: Acknowledge FOUR things you can touch around you. It could be your hair,
a pillow, or the ground under your feet.
3: Acknowledge THREE things you hear. This could be any external sound. If you can
hear your belly rumbling that counts! Focus on things you can hear outside of your
body.
2: Acknowledge TWO things you can smell. Maybe you are in your office and smell
pencil, or maybe you are in your bedroom and smell a pillow. If you need to take a brief
walk to find a scent you could smell soap in your bathroom, or nature outside.
1: Acknowledge ONE thing you can taste. What does the inside of your mouth taste
like - gum, coffee, or the sandwich from lunch?
By acknowledging what is in the present and ‘grounding’ you, hopefully your mind will
stop (or limit) it’s bouncing around.
Coping strategies continued...
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Source: Behavioral Health Partners,
University of Rochester.
11. Ideas for cooking from your pantry
Pistuu - pistuu.com Web & app (Plant based meals/snacks recipes)
www.taste.com.au/recipes/collections/pantry-recipes
www.loveandlemons.com/pantry-recipes/
www.foodnetwork.com/recipes/photos/cooking-from-the-pantry
www.coupons.com/thegoodstuff/8-pantry-recipes-from-ingredients/
Pantry Recipes
13. Acknowledgement to my current
employer for sending out the initial
version of this content.
Content edited & presented for a
wider audience - my family, friends &
professional contacts & their
contacts.
Hello!I am Sarah Major (Grad Dip Ed; BA).
Please feel free to share these resources and remember to
look after yourself and those around you.
Please also remember to be a conscientious consumer of
reliable information during these challenging times and
be mindful of limiting your own exposure to news, media and
social media platforms that may overwhelm you with information.
Find me at linkedin.com/in/sarahmajoraus/
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