A buildup of gas in the gastrointestinal (GI) tract usually causes bloating. Your belly will appear to be larger than it usually is, and it can feel tender and painful. In most cases, bloating only occurs after meals. It usually resolves itself. However, bloating can become a long-term problem and everyone wants to speed up the bloating process.

The Causes of Bloating

Diet:
Sugary and fizzy drinks are one of the biggest causes of bloating. Too much of salt is also another cause of bloating. A lack of fiber rich foods also causes bloating.

Digestive problems:
Several digestive issues such as constipation, intolerances, and food allergies can also cause bloating. Large quantities of stool build up in the large bowel, excessive gas begins to also build up along with the stool and this is what causes you to become bloated. It can cause severe discomfort and pain for many.

Hormonal changes in women:
Women usually suffer with bloating before and during their menstrual cycle. This is due to water retention and hormonal changes.

When Bloating Becomes A Problem

Though it’s uncommon, but bloating can be a symptom of other major conditions such as certain types of cancer, liver diseases, kidney problems, etc. If you have these symptoms, along with long-term bloating, please consult a doctor:

• Fever
• Weight loss
• Abdominal pain
• Diarrhea
• Changes in appetite
• Vomiting
• Blood in stools
• Dark colored stools, can even be black in color.

How to Put An End to Bloating

If you don’t want to wait for the bloating process to be over and would rather speed it up yourself, you can try these tips. These tips will also work in the long run. Here are a few tips to put an end to bloating:

Cut out the fizzy and sugary cooldrinks:
Fizzy and sugary drinks are the number cause of bloating. The gases in the cool drinks causes bubbles and gas in your tummy. Cut them out entirely from your diet and replace it with water. Water is not only healthier, but it will also help with relieving constipation.

Avoid constipation:
Constipation is very uncomfortable and it also causes bloating. A few ways to put an end to constipation is to exercise daily, drink lots of water, and increase your fiber in your diet. Another quick fix to put an end to constipation is to squeeze one or half a lemon, you can mix it in a little water – if you can’t handle the taste. Try and drink this mixture at least twice a day, after waking up and before going to bed.

Eat slowly:
Eating too fast increases your chances of feeling bloated after every meal. It causes you to swallow more air, which leads to bloating. Take your time and eat. Chew your food properly and try and spend at least 30 minutes eating on a meal. Eating slowly also allows your body to digest food properly and you might find that yourself eating less when you eat slowly.

Eat smaller meals:
Instead of having three bigger meals in a day, you can try eating five small meals to prevent bloating. Eating five small meals a day will also reduce your hunger levels throughout the day and you can also control your blood sugar levels by doing this.

Yoga:
Certain yoga poses can encourage the abdomen to release excess gas, which will help with relieving bloating. Check around for yoga poses and twists to relieve bloating.

Stop chewing on gum:
Chewing gum causes you to swallow more air. This also leads to bloating. If you have a habit of chewing gum during the day, try and replace it with other healthier snacks such as popcorns, nuts, etc.

Take a walk:
Taking a walk regularly or after meals can do wonders for bloating and the digestive system. The activity while walking will get your bowels moving which will help in getting rid of excessive gas and it will relieve constipation.

Increase your fiber intake:
Fiber plays an important role in your gut health. Fiber can also reduce bloating and allow your digestive system to function properly. Introduce fiber into your daily diet slowly. By going all out at once, it can cause bloating and constipation. Allow your body to adjust to more fiber slowly, and you will notice the difference in your digestive health. Some fiber rich foods are nuts, legumes, peas, whole grains, dried fruit, etc.

Eat more probiotics and anti-bloat foods:
Introduce more anti-bloat foods in your daily diet such as yogurts, pineapple, parsley, and ginger. Foods that contain good bacteria will not only do good for your gut health, but it will also reduce bloating.

Exercise regularly:
As mentioned above, activity will allow your movements in your bowels which will help your digestive system and it will also reduce bloating. Exercise will not only be beneficial for your gut health but also for your overall wellbeing.

Go with a low-FODMAP diet:
If you want to put a complete end to bloating, then a low FODMAP diet is recommended. Low FODMAP foods do wonders for your digestive system and it is good for people who suffer with IBS, abdominal pain, and flatulence.

Have a soak in the bathtub:
Having long warm baths can help with relieving a sore abdomen. And it also lowers your stress levels. It will also be beneficial for the gastrointestinal tract, which will reduce bloating and discomfort.

Try and cut out certain medications:
Certain medications that’s used to treat certain conditions such as endometriosis and ovarian cysts can cause bloating and pain in the abdominal area. Other inflammatory bowel diseases such as Crohn’s Disease can also play a major rule in long-term bloating. If you suffer with any conditions and have been prescribed medications for it, you should consult your doctor if he could possibly your medications to reduce your bloating and discomfort. Speak to your doctor and let him know about your symptoms.

Bad coffee literally makes me a little sad. But a great cup of coffee? I’ll just about pop out a tear of joy if it’s that good.

I remember a handful of epic coffee moments in my life—where time stopped just for a second and I wanted to keep those flavors in my mouth forever and ever, amen. That happened with Kopi Luwak espresso (AKA “Weasel Poop Coffee”) in Bratislava, Slovakia, by the way.

Happiness contributes to our health, and finding inexpensive ways to brighten up your days is worth the effort.

That’s why I wrote this—so you can have one more little thing to bright up your day—a perfect up of coffee.

I used to think Starbucks was the best drip coffee you could buy.

But I got tired of spending the money on these daily Starbucks runs and got tired of waiting in line every morning and getting to work late. And plus, it wasn’t even that good.

I used to think home-brewed coffee every morning was for people who were too cheap to go to a real coffee shop. I eventually got off my high horse and started making coffee at home, but it just wasn’t cutting it, and I just couldn’t “make it as good as Starbucks could”.

Something about my home brewed coffee tasted a bit off, and I couldn’t figure out why, even after using Starbucks beans.

I got tired of smelling a bag of coffee beans and NOT tasting that in my cup. So I set out to make a cup of coffee that tasted like the beans smelled.

After months of tweaking, my daily morning coffee tastes 10x better than a Starbucks cup of brewed coffee. I know that no matter what happens in my stressful drive to work, and no matter what foul mood I’m in at the crack of dawn, that cup coffee is so predictably delicious and I can count on it.

Hey, it’s the little things in life.

Here are 10 factors in making the perfect cup of coffee.

1) Use Filtered Water

This is absolutely the most important thing you should do. Crappy, unfiltered tap water will ruin your coffee because the chlorine and junk in the water that is used to kill bacteria actually reacts with the coffee to produce a dull, strange, taste. Use a faucet filter or a pitcher filter, or even use bottled water if you really want to.

Side note here: We have a faucet filter and we put the water from the faucet into a pitcher in the fridge. But I found that when the water sat for a few days in the fridge, it developed a strange taste. So, I now take it straight from the faucet filter on the cold setting.

If you take no other piece of advice from this page, take my advice here.

2) Use Cold Water

When you use hot water to make coffee, you’re pulling in the water that has been sitting in your hot water tank. It’s not as fresh as cold water, and remember, we want FRESH, cold water.

Your hot water heater also may minerals in the tank that will negatively affect the taste of your coffee.

If you’re using bottled water, your bottles should never, ever get hot. The plastic in those bottles actually disintegrate into the water when it gets very hot and your coffee will have a terrible flavor. So try to even use cold bottled water.

3) Use Whole Beans

This is your second most important piece of advice you should take. Seriously. I know you think you’re saving time by getting a big bag of stale, pre-ground coffee, but have you ever noticed that by the time you get to the bottom of the bag, your coffee starts to taste worse and worse?

It’s because once it’s ground, it starts to lose flavor. Some people say it’s good for about 9 days, but some think only 20 minutes. The surrounding air will start to be absorbed by the grounds and will affect the flavor. Whole beans last longer and taste fresher.

4) Buy Great Beans

Look, if your beans suck, your cup of coffee is going to suck too. Do a little research and find some great beans from your local coffee shop or roaster. You can do what I used to do and just buy whole beans at Starbucks, but who wants to support a multi-billion dollar business forever? I don’t. I’d rather support local roasters.

For example, I buy Tiny Footprint Organic Light Roast: 3 lbs. for $35!

Do you know how long the beans in your grocery store have been sitting there, or in some warehouse? Months and months! Gross!

5) Store the Beans Properly

Stop putting whole beans in your freezer, especially if you’re using dark roast. Do you know what that does? The oils on the outside of the beans congeal in the freezer and turn white. This totally changes the essence of the beans and can really alter the flavor. The beans can also absorb moisture which can stale them faster.

However, if it is a light roast, if it is factory sealed, and you know you’re not going to use them in the near future, freezing them should be okay.

But really, you should be buying your coffee in fairly small amounts for optimal freshness, so you shouldn’t need to freeze them.

Simply store them in an air-tight container in a dark, cool place, like a pantry. If it can’t be dark or especially cool, that’s okay. Just try to keep them airtight at least.

6) Use a Good Coffee Grinder

Cheap metal grinders cut the beans up with metal blades. This will leave the grinds totally uneven—some of them will be course, while some will be fine. This will mess up the consistency of the flavor. The heat conducted by the metal blades can also give your coffee a burnt taste.

I recommend using a Burr Grinder. You can get a cheap Burr Grinder for about $50 and it’s worth every penny. These grinders actually crush the beans, leaving you with a more consistent product. Each of the grounds are about the same size because once it’s ground to the size you designate, it shoots down to a bottom compartment. You have control over the size of your grounds—so if you want it very coarse for a French press or medium grinds for drop coffee makers.

I also love that I can pour almost a whole pound of beans on top, press a button, walk away it shoots out exactly what I need.

Another great suggestion I got from a coffee connoisseur is to try a hand grinder. Some say that you can get a much more consistent, high quality grind with these. However, I used one yesterday and it took me like 5 minutes to get enough for a cup and, well, ain’t nobody got time for that.

If you don’t want to spend $50 or more on a good grinder, and if you don’t want to use a hand grinder, don’t let this stop you from using whole beans. Get a cheap blade grinder if you need to—whatever it takes to get you using whole beans!

Update April 2017: About 90% of my stuff is in storage after moving to Tennessee so I’m sharing a kitchen with so many people that I didn’t have room for my burr grinder. I’ve been using a $10 blade grinder from Walmart for over 2 years now and honest to John, it tastes just fine.

7) Find the Right Method

Drip coffee maker? French press? Percolator? Pour-over? Aeropress? Pod-style makers? Moka pot? Each of these have their upsides and downsides, and it really comes down to preference. I know a lot of people who love French press coffee (and usually these people turn their noses up at people like me who prefer drip coffee makers), but I just don’t like the flavor and the mess.

I really don’t mind drip coffee makers because they’re cheap, they’re predictable, they’re easy to use first thing in the morning, and can be used from 1-12 cups. You don’t necessarily need a fancy coffee maker either. Mine is a mini 5 cup pot and it’s absolutely wonderful.

For the past few years I’ve used a ceramic pour over that I made. Pretty, isn’t it?

8 ) Use a Clean Coffee Maker

If you’re using a drip coffee maker, and if you use it every day, you should be cleaning it every few weeks. But a simply clean doesn’t have to be a big deal. Fill it to the top with water and add a teaspoon or 2 of white vinegar. Then, make another pot with just regular water. That’s it! It’s easy to do, and will help take the crap out of the crevasses of your coffee maker innards which could make your end result taste funny.

9) Find the Perfect Grind Size

This will take a little experimentation and it won’t make or break your coffee unless you totally screw it up. If you’re using a drip coffee maker, start on a medium grind and experiment from there.

If you go too fine, your coffee may taste bitter, and if you go too coarse, your coffee will be weak. Find the perfect middle ground that works for you.

French Press requires a course grind or you’ll be left with sludge at the bottom of your cup. Pour overs can handle a much finer grind, which I prefer.

10) Grind Right Before You Brew

Don’t grind enough beans for the week, or even the next day. Grind right before you brew. Only grind what you need for the pot you’re making. You want to be as fresh as humanly possible.

11) Experiment with Roasts

I used to hate light roast coffee because I equated light roast with weak. I equated extra dark roast to strong. That couldn’t be further from the truth! A friend got me a bag of medium roast coffee once and I started using it just so I could say I used it.

With the first sip I realized that light roast coffees are misunderstood. I knew immediately that I had been judging lighter roasts all along and now, that’s almost all I drink. Why? Because light roast coffees taste like the smell of coffee.

Do you know what I mean? You walk into a coffee shop or open a fresh bag of beans and you smell that amazing aroma. Well, THAT is what light roasts taste like in my opinion.

The trick? You’ve got to make it strong enough. My coffee of choice is very strong, light roast.

12) Water to Coffee Ratio

You can get every other piece of this puzzle right, but if your ratio is off, your coffee is going to be way too strong or way too weak. This is all about personal preference, but a good place to start for a drip coffee maker is 1 tablespoons for 6 oz. of water, which is usually about 1 “cup” in your coffee maker. I personally think this is way too weak. I go for about 2 tablespoons per cup, but again, you’ll need to experiment.

For my pour over, I put 1/4 cup of beans into my grinder for 16 oz. of water.

Some coffee connoisseurs may disagree with this, but if I’m making a pot of coffee for several people–1/2 of which like it strong, while the other half likes it fairly weak–I’ll make it quite strong, pour the strong cups, then add hot water to tone the strength down.

But once you find a ratio that works for you, be consistent. Use a tablespoon or a scale if you have to. Try not to eyeball it unless you’re using a burr grinder that is set on the same settings every day. Even then—until you know exactly how much you like, I would use a tablespoon or even a scale. We used a scale at the restaurant I worked for.

13) Let it Sit?

This may be weird for you, but I start making my coffee while I’m getting ready for work in the morning. It ends up sitting in the pot for about 30 minutes before I put cream and sweetener in it. Once I put that stuff in it, I let it sit for another 30 minutes while I’m driving to work. (I don’t want to drink coffee while I’m stressed out driving, and I don’t want to spill hot crap all over me either, so I just wait till I’m at my desk, relaxed).

I personally like the flavor of the coffee when it rests for a while on the burner.Coffee purists would say this is disgraceful, especially if it’s sitting on a heated surface. It’s all about preference though.

I also don’t like to drink really hot coffee, so temperature-wise, I like it after it sits a while.

But some people love it hot and don’t even let the last few drips to come down before they steal a cup. Do whatever your heart desires, but experiment and see what works.

14) Find the Right Cup

I use the same travel coffee mug every morning. It’s perfect. It’s large but not too fat to sit in the cup holder, it’s metal and sleek, it doesn’t have too many grooves on the inside lid so coffee can find its way in the crevasses to mold up, and it absolutely doesn’t leak. However, if insulation is your #1 priority, this may not be the mug for you. But I don’t like super hot coffee so it doesn’t bother me.

I used to use cheap plastic travel mugs, and one morning after I had been looking forward to my coffee for about an hour, I sipped it and it tasted just like liquid plastic. All that work for nothing! I think I threw the mug away that morning.

They say the best type of material to use for a mug is ceramic, as it doesn’t transfer any flavors to your coffee whatsoever. But I’ve also heard that ceramic doesn’t hold the heat very well and it’s also fragile. I tend to break things, so I went with metal, and I haven’t tasted metal once from this thing.

15) Find the Right Creamer

If you don’t use creamer, skip this one. This is a really important part of making my coffee great…and this is probably why you’re going to judge me right now. That’s okay, I’m ashamed of myself too.

I use the fake non-dairy regular creamer. I feel bad about it—I really do. But let me tell you why. I’ve lost track of the times when I went through all the trouble to make a nice cup of coffee, and realize when I sit down at work to take my first sip, that the creamer has gone bad even though there were no chunks in the cream.

I love straight up whole fat cream just as much as the next girl, but this can’t happen. One tiny little factor is not allowed to ruin my coffee. If you don’t have this issue of your creamer going bad, then definitely try to use organic half & half.

If you really want to taste the coffee for what it is, please don’t use that ultra-flavored crap. If you’re going to do that, then don’t take any of my advice above and use the overpowering flavors of the creamer because it’ll cover up any good coffee flavor you were working towards. On the other hand, if that’s what floats your boat, go for it!

Update April 2017: For over two years now I’ve had Bulletproof Coffee almost every single morning. I use 1 T. butter, 1 T. MCT Oil, and 1 T. of local clover honey. Then I blend it with 16 oz. of coffee brewed via pour over. It’s the most amazing thing you’ll ever drink. Look it up if you’re interested! Don’t let the butter throw you off.

Just DON’T TRY IT WITHOUT BLENDING IT. I’m serious, oil slicks on top of your coffee is nasty. Blending it makes a thick, rich, creamy texture that’ll have you pepped and ready to go in no time in the mornings!

16) Find the Right Sweetener

I’ll be completely honest…when my roommate told me she used honey in her coffee, I had the same reaction as my Hummer-owning cousin when he sees Prius commercials… “Damn hippies.” But honestly, I don’t think I’ll ever go back to sugar again.

Local or raw honey is not only really great for you, but it adds another layer of mild flavor and richness to your coffee. The first time you use it, especially if you’re skeptical, maybe try using ½ honey, ½ sugar, as you might taste the honey flavor. I don’t really taste it any more, personally, and now when I have plain white sugar in coffee, I feel like it tastes a little flat and boring.

So experiment! Try brown sugar, honey, raw honey, blue agave nectar, Splenda, Stevia, white sugar, whatever you want. I like using honey too because I don’t have an ounce of guilt about consuming it every day.

What’s yours?

Oh, and a special thanks to Espresso Works for sending along this wonderful infographic about the Surprising Health Benefits of Coffee!

Natural sugars in fruit are easily digestible by your body. Instead of your body using loads of energy to digest processed sugars, it quickly processes the fruit and the rest of the energy goes straight to you.

Any kind of fruit or vegetables in any form — whole fruit, freshly pressed juices, or smoothies — gives your body the jumpstart you need in every way to get your day going. It will refresh you, jumpstart your system, boost your immune system, strengthen your heart, help bloating, and help detox your system. 

You’ll also find that you’ll be a bit more acquainted with the “loo”. (Trust me though- you won’t be complaining. If you’re not going at least once a day, you need to consider your diet.)

But I want a REAL breakfast!

For the record, having fruit for breakfast was not an easy transition for me. Give me coffee, eggs, and toast, please! If you’re not a morning person like me and crave hearty food first thing in the morning, I feel your pain. But honestly, if you can push yourself through it anyway for a few weeks, you’ll find yourself feeling better, feeling more clear-headed, and more energetic.

But I’m on a “no sugar” diet! 

If you’re concerned about how eating fruit for breakfast can affect your health, by all means, see your doctor.

If you’re worried about eating any sugar from now until the end of time, I want to encourage you to watch the documentary Fed Up and Sugar Coated. The real culprit of the incredible amounts of sugar that we consume as a nation is the hidden sugar found in the majority of foods we wouldn’t suspect, and frankly, would be infuriated to discover. 

Do you think the rate of diabetes has tripled in the past three decades because of fruit? Nah. 

Do you often hear of those struggling with obesity having an orange addiction? Nope. 

Listen, fruit is natural. I believe God created it as sweet little presents all wrapped up in their perfect shapes for our consumption. As with anything, use moderation.

Your sugar-free diet is your call, totally, and I won’t judge you for it! But before you skip fruit to have sugar-free cookies packed with fake sugar and chemicals, take a second, zoom out, and use common sense. What does your body already know how to digest?

Isn’t fruit for breakfast expensive?

Fruit doesn’t have to be expensive.

I used to use this excuse frequently, but the truth is, there are plenty of great fruits and veggies out there for a very reasonable cost. In fact, fruit can be cheaper than a “real breakfast” and MUCH quicker to prepare for those of you who are always in a rush out the door in the morning.

If you live in a big city, find an International food store, such as a Latino or Indian market. You’ll generally find that their fruits and veggies are much cheaper and sometimes better than your average grocery store. If you can’t find one of those, no worries.

If you don’t have the budget for a full organic produce drawer, I officially give you permission to buy (gasp!) non-organic fruits and vegetables (!!). 

You didn’t hear it from me. 

What’s the best kind of fruit to have for breakfast?

If the idea of fruit for breakfast still makes you sick to your stomach, or you have blood sugar issues that hinder you from only sweet items in the morning, there are options.

Try munching on a more substantial type of fruit or vegetable like a banana or avocado. Maybe even spread a spoonful of natural peanut butter on top, or just a few peanuts! A great source of fiber, vitamin C, potassium, vitamin B6, and you’ll feel full afterward.

Also, if you don’t like sweets in the morning, cut up a nice fresh avocado, cucumber, and tomato and throw a few spices on top or drizzle with a splash of balsamic vinegar. A salad like this can last for several days in the refrigerator.

If you go for juice or a smoothie, my personal favorite thing is to throw in fresh spinach! Doesn’t taste like anything, turns your smoothie a rad color, and adds tons of nutrients to the breakfast. Also, for smoothies, buy frozen fruit rather than fresh. 

I also really like adding things like hemp hearts, ground flax seed, or collagen for taste-free ways of bumping up the load of nutrients!

One thing you should do is definitely have a little fruit when you wake up before you eat ANYTHING. I have a big bowl of clementines in my room. Snack on it first, then eat a small, low-carb, high protein breakfast after that. It’s important to get fruit in there first. I bet you that if you do this for a few months, any former cravings for coffee or huge breakfasts will be thrown out the window!

If those fruits bore you like they bore me, spend a few more bucks and experiment with some different fruit you’ve never tried before. Check out kiwi, papaya, mango, a whole FRESH pineapple, pomegranate, etc. Keeping it interesting may just keep you going one more day at a time!

Just watch out that you’re not consuming an incredible amount of sugar by keeping portion size in mind. 

What if I want to eat fruit and take a shower at the same time?!

DO IT.

If you’ve never eaten fruit in the shower, now is your chance to try it. It sounds crazy but you’d be surprised how nice it is. While traveling in the Dominican Republic, my host family served pears and apples in a serving bowl right there in the shower! It was amazing!

While you let your conditioner do it’s magic, or while you’re just standing there in the hot water while you think about your life, eat a piece of fruit before that pesky existential dread sets in! I’m a big fan of apples and pears which are cool and fresh. And no need for a napkin if you dribble!

What if I don’t eat breakfast at all?

If you’re one of those people who just don’t eat breakfast, you should try eating some fruit anyway. It gets your body in a nice digestive state so when you eat lunch your body’s ready to roll. By the way, if you know of stores in your town that sell local fruit, GO LOCAL! If you’ve never had a tomato picked right off the vine for you and always bought them from the grocery store, you really have no idea what you’re missing. 

Here are some resources if you’d like to give it a shot: 

• 9 Fruit Salad Recipes That Are Perfect For Breakfast
• Interesting ways to incorporate fruit in your breakfast
• The best way to store fruits and vegetables in your kitchen
• The most delicious layered fruit drink ever!

Here are some ways to get off the couch or chair without breaking the bank.

1.     TV exercise shows

You know you like it.

2.       Couch crunches

Don’t just sit there, look like a goofball.

3.       Floor exercises

Movies & TV is a great distraction while doing miserable crunches.

4.     Floor stretches

Stretching is good for you. See?

5.     Dance Dance Revolution

Or Wii Fit or In the Groove or Pump it Up or whatever floats your boat.

6.     Dance

Get down with ya’ bad self. It’s good for you. 

7.     Hand weights

Get online instructions if you don’t know where to start. And look for them at yard sales too.

8.     Fitness ball

Get instructions online, bounce around like a fool, or use it at your desk.

9.     Go outside and run

Like Phoebe, if you so choose.

10.   Community service

Here are some ideas. Help build a house or dig a ditch or something.

11.  Local farm or Crop Mob

“What the crap is a crop mob?”, you ask? This. There are lots of local farms & co-ops to get involved in too.

12.  Local park

I used to LOVE those work-out tour things at the park. Just go jump on stuff.

13. Part time job doing physical labor

Work in a cube like me? Consider getting a part time job doing something physical.

14.  Drop and give me 50

No, really. Anytime you get a burst of energy, drop and do 50 crunches or whatever you prefer.

15.  Walking lunges

Why walk to the kitchen like a normal person when you can look like an idiot? (and burn calories)

16.  High school pools

Believe it or not, some high schools allow the general public to swim in their pools.

17.  Corporate gyms

If you work at a place with a free gym, USE IT. If you’ve got a friend at a corporate gym, USE THEM. jk. sorta.

18.  Apartment complex pools. Shhh…

If you live at a complex with a free pool, use that sucker. And you didn’t hear this from me, but I’ve totally swam in apartment complex pools before (and I didn’t live there. Shhhh.)

19.  Friends pools

Buddy up with your friends who have pools!

20.  Get a dog

Dogs are a great excuse to get outside. Just don’t forget your mom jeans.

21.  Milk jug/water jug

Yep. There are even instructions.

22.   Clean your house really fast

Look skinny AND have a clean house!

23.  Wash your car really fast

Hey, I’m totally serious. You can really work up a sweat.

24.  Strech band

You can get a fancy one, or just get some stretchy fabric from Goodwill. Instructions? Oh, yes. 

25.  Free tennis courts

I can just about guarantee that you have free tennis courts within a few miles of you.

26.  Group jogging, or yogging

Might be a soft J. Apparently you just run for an extended period of time.  But with a group! See, it’s different.

27.  Hike!

28.  Video exercise libraries

There’s tons o’ good stuff in there.

29.  Youtube Workouts

There are probably millions of YouTube workout videos. Here’s one, for example.

30.  Babysit

Them kids will wear you OUT…AND ya get paid.

31.  Yardwork

Go make your lawn look awesome. Or, better yet, help out an old person around you.

32.  Buy a treadmill

Well that doesn’t sound cheap at all! It isn’t…but with all the YMCA payments I’ve made in the past 2 years (ya know, the one I never go to because I hate driving there), I could have bought a killer treadmill. Just sayin’….

33.  Chairs workouts

Everyone’s got a chair. 

34.  Lift heavy stuff

Ok, maybe not a car. But seriously. You don’t need a weight bench or dumbell set to “lift weights”.

35.  Jumprope

Who says you need to BUY a jump rope? Use any old rope. Or better yet, don’t use a rope at all, like this chic.

36.  Yard sale equipment

Most people give up on lifting weights. I bet ya’ you’ll find some good stuff in driveways on Saturday mornings.

37.  Netflix workout videos

What would we do without Netflix? There’s tons o’ workout videos there.

38.  Balance

No, really. If you’re a youngin’ like me, you might not see the benefits. But the older we get, the more challenging it gets (apparently). I balance on one leg or on hand weights all day in my cube.

39.  Door jam or tree branch pull-up

40.  Juggle

Maybe not chainsaws or cats, but it gets my heartbeat pumping when I get into it.

41.  Workout buddy

You don’t have to pay cash for a personal trainer. Find a workout buddy, or someone you could trade skills with. Trade training for babysitting, cooking, whatever.

42.  Drink free water

Unless you live in a craphole like Florida where the tap water is literally dangerous, don’t make a habit out of drinking bottled water. Seriously, stop being a weenie. Tap water is fine.

43.  Cartwheels & jump n’ jacks

You’re never too old.

44.  YMCA scholarship

If you really love gyms and really can’t afford it, ask about their scholarships. It’s cheap.

45.  Photo exploring

My personal favorite. Just take your camera and start walking.

46.  Urban Hiking

Another personal favorite. Put some water and snacks in your backpack and just walk around a downtown all day. I did that in Europe a lot.

47.  House stairs

Find excuses to go up and down the stairs, or just go up and down, and up and down.

48.  Bleachers

Most high schools are happy to let folks in to run up and down the steps.

49.  Join a sports team

Adult leagues are everywhere.

50.  Coach a team

You may not be into playing it, but coaching is an awesome way to give back and be active.

51.  Hotel gym

You didn’t hear this from me, but it may, or may not be possible to sneak in a hotel gym. OR if you’re traveling and actually staying AT the gym… yeah, that works too.

52.  Play games with friends

Community and fitness all rolled up into one. Love it.

53.  Take the stairs

At work or in public, say, at the mall, get in the habit of always taking the stairs. Eventually, it’ll be second nature and not a hassle.

54.  Go to the mall

You don’t have to be a total mall walker geek–just go there and walk briskly. No one will know you’re broke.

55.  Meetups

Meetup with people around the city for just about any kind of activity. Check out the site.

56.  Rollerblading

Maybe practice in your driveway first.

57.  Bike riding

A personal fond memory of mine. Take your kids bike-riding, parents!

58.  Trampoline!

Oh yeah, that is SO FUN.

59.  Ask to borrow P90x

I may not have the cash to buy P90X but I sure do have the guts to ask to borrow it.

60.  Negotiate gym rate

If you really do love the gym (I hate it), then negotiate the price- especially if you’re a student.

61.  University strolls

College campuses are usually beautiful. Try something new! Walk around campus for a while.

62.  Marathons/Couch to 5k

You don’t have to be an Olympic athlete to run a marathon. Couch to 5k just might be your style.

63.  Walk to grocery store

I had to do this all the time in Europe. Especially if you don’t need much, try taking a backpack and walking instead of driving.

64.  Rearrange your room

Sounds crazy, but it’s true. Get your feng shui on and move those couches!

65.  Climbing gym

Day passes are usually cheap, and it’s a ton of fun.

66.  Clean out garage/attic

I’d be willing to bet that 99% of you reading this have a cluttered garage or attic. Clean that puppy out.

67.  Yard sale

And after you’re done cleaning out the attic or garage, sell that junk you don’t need! I don’t care who ya’ are, I’ve been sore the day after my yard sales from all the moving.

68.  Standing desk

I’m a big standing desk fan. I stand all day at work, and although it’s hard some days, it’s awesome and you burn more calories standing. Article to come soon.

69.  Baby Yoga

Ok, I’m not talking about that crazy baby-swinging stuff. Just simple stretches & stuff, like this.

70.  Doga (Dog yoga)

Hey, whatever floats your boat. What the crap is doga?

Coga (Cat Yoga)

Just kidding. Couldn’t resist.

71.  Real yoga

I can do that.

72.  Climb a tree

You’re never too old. Well…ok, 70 is the cut off.

73.  Walk or stand on your tiptoes

No kidding. I do this at work. Here’s more. 

74.  Jump

No, really. It’s good for ya. And feels awesome. I jump several times a day in my cube.

75.  Cubicle stretches

Don’t just sit there… streeeeetch.

76.  Jump on the bed

You’re never too old. Look me in the eye and tell me you didn’t have a blast the last time you did it.

77.  Walk to a restaurant

I miss this about Europe…we had to walk just about everywhere we went. By the time we walked back from the restaurant, we didn’t have that “OMG I had a food baby” feeling.

78.  Transformational breathing

You may not lose weight doing this, per se, but trust me, it’s kind of amazing and SO GOOD for your body.

79.  Pedometer

Won’t lose the weight for you, but try having a contest with your friends. Who can get the most steps in a week?

80.  Gardening

Bend, squat, move, stretch–all while growing your own food. I like it.

81.  Fundraising walking

Burn calories and walk for a cause.

82.  RUN errands (fast)

Like Supermarket Sweep, try running your errands as fast as you can. (Don’t drive fast, though).

83.  Park at the back of the parking lot

You spend more time sitting in your car waiting for the slowpoke to back up. Just park in the back.

84.  Geo-caching

What the crap is Geo-caching? It’s like an outdoor treasure hunt. You AND your kids will love it.

85.  Get off at the wrong bus stop

Do it intentionally and force yourself to walk a bit more.

86.  Ice-skating

So fun.

87.  Dance class

If you can’t dance (ahem, white people), consider being awesome and taking a dance class.

88.  Batting range/golf range

Another personal favorite. It’s cheap too.

89.  Clench muscles

Yep. Like Nacho Libre, just do it. Oh, and it’s also apparently kinda good for ya.

90.  Gym trial memberships

If you’re interested in going to the gym but not sure if you’ll like it, try some trial memberships around town. Or… just do it for the fun of it. You didn’t hear that from me.

91.  Playing catch

Another personal favorite. If you have no one to play catch with, find a kid. 99% of them are just waiting for someone to ask them.

92.  Free clubs

I used to make fun of club-hoppers, but honestly, it’s kinda fun and you totally work up a sweat. Just don’t take drinks from strangers, ladies.

93.  Gold Panning

Don’t judge me, but I’ve done this recently. Nice for bending, squatting, and getting out there to enjoy nature (and maybe find a nugget). 

94.  Chop wood

Come on, be a man. Winter’s approaching and there are plenty of old people and single people like me just wishing someone would drop off a pile of wood for our fire pit. ::hint, hint::

95. Kayaking/Canoeing

Most parks with lakes have canoes or kayaks for rent. I used to own one. So fun.

96. School track

Most middle and high schools have tracks around the football field and welcome visitors to use it. An interesting change of scenery, for sure.

97. Crab walk around the house

Your kids will think you’re the coolest. Or, your roommates will finally understand why you’re still single.

98. Squats

While you’re sitting there at the microwave or stove or TV, just do a few squats.

99.  Massage

It’s good for ya. And you don’t have to spend a fortune either. Learn some self-massage techniques too.

100. Ankle weights

My boss used to wear ankle weights to the corporate office. Awesome. Wear them all day or just during your exercises and it makes a huge difference in calorie-burning

With that said, I am probably never buying another tube again. Tonight, I learned how to make my own and I fully intend on saving money, one tube at a time, for years to come.

Grab your supplies at here: 

• Chapstick Tubes
• Coconut Oil
• Beeswax Pellets or Beeswax Blocks
• Shea Butter
• Lanolin
• Rosemary Oil
• Peppermint Oil

This recipe made 40 tubes worth of chapstick. Here’s how I did it:

Melt 2 oz. organic beeswax in a pan on low heat.

While that was melting, I measured out 3 oz. coconut oil, 3/4 oz. pure shea butter, and 1/4 oz. pure lanolin.

Important note: I ordered lanolin because that’s what a few other recipes had mentioned. But honestly, I won’t use as much of it next time I make it because it doesn’t smell very pleasant. Start with a little bit and add more if you don’t mind it.

Update: One reader named Aubrey says, “Before you give up on the Lanolin, try the stuff from http://www.lansinoh.com/products/hpa-lanolin, made for breastfeeding moms. Really no smell at all. I’ve used it on a chapped rudolph nose from a cold, and even putting it straight on my nose I didn’t smell it much. (But maybe that was the cold). Anyhow, you win as the one DIY that was easier than expected. It just flew together.” So, give lanolin a shot if you’d like to!

You should have twice as much oil as you do beeswax, so if you decide to try only coconut oil and shea butter and keep out the lanolin, OR if you’d like to experiment with other solid oils, just make sure it’s 4 oz. total.

Drop the coconut oil, etc. in with the beeswax.

Stir on low heat till it’s melted.

Drop in your desired amount of peppermint and rosemary oil. I like my lip balm VERY peppermint-y, so I dropped in probably a good 25 drops, and probably 10-15 drops of rosemary oil. As you can see, I got a little excited with the peppermint oil and dropped it in the wax. Oops.

I also felt like I needed a lot of peppermint and rosemary to cover up the lanolin flavor. Again, when I do this again, I’m definitely trying it without the lanolin.

Once it’s all melted, definitely make sure you try a little bit on your lips (after it has cooled on your finger) before you settle. Now, if you’re just going to drop this in a massive bowl and keep it for yourself, you can solidify it, try it, melt it, and change the recipe up. But because I’m selling these in tubes, I needed to make sure it was right.

If it cools too quickly before you’re done filling your tubes, just pop it in the microwave till it melts again.

I ran out of tubes, so I poured the rest into containers for myself. Note that this picture is pre-solidifying. It’s sitting on my desk and looks just like the real Burt’s Bees. I’ll keep the big container at home and if all goes well, this will last me at least a year. A YEAR.

• 2 oz. Beeswax ($1.06)
• 3 oz.coconut oil ($.86)
•      + 3/4 oz. pure shea butter ($.98)
•      + 1/4 oz. pure lanolin ($.30)
• (OR try just 4 oz. Coconut oil)
• ~25 Drops peppermint oil (minuscule amount)
• ~15 Drops rosemary oil (minuscule amount)
• Total: $3.20. $3.20!?

So, each Burt’s Bees tube is .15 oz. I made approximately 6 oz. of balm. Divided, that makes about 40 lip balms. Ho-ly cow. You guys, minus the cost of tubes that is 8 CENTS PER TUBE! I can’t believe I’ve been paying $3 per tube for 10 years! Wow.

The tubes are about 30 cents each, so I’m factoring that in for my sales, but if you’re just making this for you or your family, you can toss this in any container and forego the cost of the tubes. With the cost of the tubes themselves, 40 of these would be $15.20. Retail, it would cost $120!

Man, my mind is blown right now.

Want a Colored Tint?

Here’s a tip from Carly: She says, “Made this with my daughter last night and we love it. I added a lipstick to tint the balm and started with white beeswax so they came out a lovely nude pink color. Thanks for this post. My three teenage daughters are very happy, and I can save a fortune not buying chapstick!”