Weekly At Home Workout Schedule

We all want to hit the gym and tone our muscles but most of us don’t have the time, the money, or even the confidence for it. Also, with the pandemic going on you’re better off doing your workouts at home.

Getting started on your fitness journey can be a struggle. You may be at the point where you want to get into shape and you have the drive for it but you are not sure where to start or how to start. For so long I myself trained very ineffectively and I didn’t keep track of where I was at or had a real plan/schedule set for myself to go by. So again here at MountainMamaRu I’ll be the “oops” so that you don’t have to “what if.”

Here are four steps to help you get started and moving towards sculpting a better you and staying motivated:

STEP 1: Set a Goal

Determine your goals. Why are you wanting to start a fitness routine? Is it to lose fat, build muscle, get lean, become stronger, improve your endurance, or just to tone, sculpt, and firm up?

When you set a goal for yourself it can help you break through the plateau. Make sure that your goal is measurable and time-bound. That you only have a certain amount of time to achieve that goal. There needs to be an emotional attachment to it. Without goal setting your success is elusive and can become more difficult to achieve.

STEP 2: Start Small and Monitor Your Progress

After considering your goals, be reasonable. Start with the basics and make sure that you put it on paper.

You have to ease your way back into working out and understanding that the smallest step is better than no step. Start by researching; for example if you are trying to lose weight, gain muscle, or build endurance what steps do you have to take or do in order for you to get there? Take a selfie and share it with your spouse or best friend or just for yourself. When you share your progress or keep track of it through biweekly or monthly photos of your progress, it can actually help motivate you to accomplish the goals you’ve set.

STEP 3: Expect Setbacks and Your Stress Level

You’re only human. We are bound to make mistakes and if you fall stand tall and just get back up for more stumbles or obstacles. Mistakes are actually not failures unless you make the same one over and over again. But when you face that mistake, stumble, or obstacle and you let it be known to yourself that it was a necessary stepping stone to achieving your goal. Then and only then have you perceived mistake or failure with an open mind.

“The only real mistake is the one from which we learn nothing.” Henry Ford

“Failure should be our teacher, not our undertaker. Failure is delay, not defeat. It is a temporary detour, not a dead end. Failure is something we can avoid only by saying nothing, doing nothing, and being nothing.” Denis Waitley

STEP 4: Celebrate Healthy Progress

You deserve to celebrate your fitness journey no matter how big or small. When you think about your body and how amazing it is and what your body is capable of. The only thing you should do is to celebrate it. Our bodies go through so much stress even when we workout, so it is best to allow it time to heal and rest and also to treat it to something nice.

Treat your mind, your body, and your soul to something pleasant. Such as, a massage, a spa day, get that new workout gear you’ve been eyeing, or just enjoy that cheat meal. However, do keep in mind the size of the celebration to the size of the goals set.

-SAMPLE WORKOUT WEEK-

MONDAY: BACK AND BICEPS

WARM UP:
https://pin.it/u5d3xwskwa4ntc

WORKOUT:
https://images.app.goo.gl/nBLp1BMUHfzsfLrB6

TUESDAY: LEGS

WEDNESDAY: CHEST AND TRICEPS

CHEST WORKOUT:
https://pin.it/6s33aupyapngs4

CHEST WORKOUT:
Dumbbell Exercises for Chest –
https://dumbbell-exercises.com/exercises/chest/


THE FINISHER:
The Finisher
This farmer’s walk drill hones posture, which can help your chest look bigger.


1. Bench press 15 each dumbbell
3 sets 15 reps
2. Incline bench press 10 each dumbbell
3 sets 15 reps
3. Straight arm pull over 15 lbs
3 sets 15 reps
4. Seated triceps extension 15 lbs
3 sets 15 reps
5. Triceps dumbell kickback 5 lbs
3 sets 15 reps
6. Weighted bench dip
3 sets 10 body weight

THURSDAY: ACTIVE RECOVERY

Active Recovery (yoga,walking, stretching, foam rolling etc.)

1. DYNAMIC WARM UP EXERCISES:10 min
https://pin.it/lriric4uj5z4jb

2. 20-MINUTE TOTAL-BODY FOAM ROLLER ROUTINE:
https://pin.it/zbscuvp62ghmbo


3. ACTIVE RECOVERY WORKOUT:
https://pin.it/4gk5mixsw46ici

FRIDAY: GLUTES

remember to squeeze your glutes, and slow and controlled

3 sets

1. Clams: 30 reps each leg

2. While laying on your side and knees bent, tap left knee with right knee then tap heel with heel: 20 reps each leg

3. Bent knee tap to straight leg raise: 10 reps each leg

4. Donkey kicks: 30 reps each leg

5. Fire hydrants: 20 reps each leg

6. Glute bridge finisher: 10 reps

SATURDAY: SHOULDERS AND ABS

SUNDAY: ACTIVE RECOVERY

Active Recovery (yoga,walking, stretching, foam rolling etc.)

1. DYNAMIC WARM UP EXERCISES:10 min
https://pin.it/lriric4uj5z4jb

2. 20-MINUTE TOTAL-BODY FOAM ROLLER ROUTINE:
https://pin.it/zbscuvp62ghmbo


3. ACTIVE RECOVERY WORKOUT:
https://pin.it/4gk5mixsw46ici

10 Quarantine Father’s Day Ideas To Give Dad The Celebration He Deserves

Happy Father’s Day.

It may seem like there isn’t much to do this year for Father’s Day with everyone being in quarantine and all, but there’s actually a lot that can be done for that special husband/father/grandfather of yours in your own home.

Father’s Day does not have to be spent out in order for Dad to truly enjoy this day. I believe that great memories are made right under your roof.

You can either go through this whole list; and it is possible to go through the whole list, or you can pick a few and make sure that you make it a most memorable one.

So without further ado here are 10 ideas to help you celebrate the great fathers in your life:

  1. Serve his favorite breakfast

Start the morning off by setting the mood, playing some lo fi music of your choice or his or if you can’t think of one here is one I enjoy listening to…

https://www.youtube.com/channel/UCr1tljCdi0qH0WSy5z0xp2g

After you have set the mood it’s time to make him his favorite breakfast or brunch.

My husband’s top four ideal breakfasts are:

(1.) Kurdish breakfast, the food is amazing but also for him it’s more the experience of us sitting, grabbing the food and putting it in our plates and just lounging around.

(2.) Sunny-side-up eggs, turkey or beef bacon, pancake or waffles, biscuits with jam and hashbrowns

(3.) Avocado toast with overeasy eggs.

(4.) Or just a simple raspberry scone with a cup of coffee

  1. Pamper Dad with an in house spa day

Have an in house spa ready for Dad to enjoy.
Let him know that you have everything set for him and that no one will disturb him.
While he is enjoying his moment we can move on to step 3…

Here is a DIY Spa Treatment I put together:

1. Set the mood
•Have the space ready and everything labeled for him so that there is not much work for him to do.
•Either use a salt lamp or candles
•Have a diffuser, scented candle, or incense stick going.
(Mellow out with this diffuser blend: 3 drops rosemary, 2 drops lavender, 2 drops citrus fresh, and 1 drop peppermint)

•Play some relaxing spa music
•Provide a healthy drink.
(tea or detox water) Here is what I made: Strawberry Lemonade Antioxidant Boost- 2 strawberries sliced, 4 to 5 lemon slices, 4 to 5 lime slices, juice of half a lemon, and 2 cups cold water.
•Bath robe
•All products placed in the order according to steps.
(Grab 9 index cards, fold them in half and label them. (e.g. Write: Step 1 and underneath that write Facial Cleanse. Reapeat for steps 2-9 from Spa Treatments section)


2. Spa Treatments
[ ] Step 1: Facial Cleanse/ Oil Cleanse
– Castor oil
– Jojoba oil
– Argan oil
– Essential oil of choice
Take a few drops to hand and massage into skin for 3 minutes
• Then take a clean wash cloth and run under hot water and wring it out and place it on your face and allow the steam to loosen the oils and wipe away. Repeat until you’ve gotten the product out.
[ ] Step 2: Face Mask
• Take 2 Tablespoons of the fenugreek hair mask and put in a small bowl add rosewater and apply to your face and leave on for remainder of bath.
[ ] Step 3: Body Scrub
– Brown Sugar (7 Tbs)
– Olive oil (1/3 cup)
– Lemon (1/2)

Scrub your whole body with this mixture and leave on for remainder of bath.
[ ] Step 4: Pedicure or just clip toe nails because you will be doing a detox bath
[ ] Step 5: Manicure or just clip finger nails because you will be doing a detox bath
[ ] Step 6: Hair Mask
• Fenugreek Hair Mask
-1/4 cup fenugreek seeds
– 2 cups filtered hot water
-2 Tbs virgin coconut oil
– half a lemon or lime

Soak fenugreek seeds in water overnight
Then the next day put both ingredients in the blender. Then pour into bowl and add the coconut oil and lemon or lime.
Add to wet hair and let sit for remainder of bath.
(Rinse out do not shampoo) *there will be flakes of fenugreek but just try and rinse it all out.
[ ] Step 7: Detox Bath
• Epsom salt bath.
-2 cups of Epsom salt
-15-20 drops of lavender essential oils
-3 tablespoons of your preferred carrier oils (coconut oil, jojoba oil, olive oil)

Pour all ingredients into tub of hot water. Set timer for 20 minutes and enjoy your bath.
[ ] Step 8: Cucumber slices
• Set the cucumbers on your eyes and relax for 20 minutes.
• After 20 minutes rinse your body with cold water.

[ ] Step 9: Then Spray your face with a toner and apply serum or moisturizer of choice. Then gently glide the jade roller over clean skin for up to 5 minutes.

  1. Tackle a task together for Dad (Clean his car)
    clean out his car at home or take it to a car wash. Once done proceed to STEP 4 (scavenger hunt)making sure it’s ready for him before he gets out of the restroom.
  1. Conduct an indoor scavenger hunt

You can do this days before so that you are not running around all over the place on Father’s Day looking for things to write or DIY gifts to make.

If you are having trouble here is one I found that was very helpful:

http://scavenger-hunt.org/fathers-day-scavenger-hunt-clues/


Or one I wrote myself:

Remember to write down all the riddles on a small post it note and hide it in plain sight.

I Hope you have enjoyed your in house spa.

We have planned an exciting surprise for you and hope you enjoy the hunt. If you are to need help we’ll use the “hot and cold” method to help you with the clue.

(1) The first clue is a memory that is sure to make you smile. Think about a picture of the kid who first made you a dad. (Poem for dad behind the picture frame)

(2) you’re easy going and hardly ever fuss, we love it when you join in and play with us. (3 one hour of game time with each child behind the game console)

(3) now you’re on your third clue, you put these on before your shoes. (In his drawer are new socks or tie or briefs)

(4) if you want your hair looking good, pick this up and spend some time. (In the restroom drawer have a diy essential oils cologne for him.)

(5) inside this book are all things needed to make a pious person; our Lord has a way of getting our attention. (Make a bookmark and place it inside the book) I got a finger print of each child and under each finger print I wrote their birth dates.

(6) let’s take a break, off to your wish with just one kiss ( he calls me his wish. So I’ll just close my eyes and wave my cheek to be enlightened with his sweet peck.

(7) time to chill, time to refresh, go here for a cool cool drink. (Have his favorite drink in the fridge waiting for him to enjoy)

(8) step outside and take a walk this is where we go to with our keys. (show him the cleaned car)

(9) let’s head back in we’re almost done, this is where you put away your stuff (place the percussion massager on the shelf beside the door.)

(10) the final clue is all around just look into these beautiful eyes. (On the count of three everyone say Happy Father’s Day, Daddy we love you)

  1. Treat Him with Sweets

One of my husbands favorites is Cinnamon Rolls. We enjoy this recipe from Divas Can Cook.

  1. Go DIY for Father’s Day

5 senses:
DIY Card (Life with you makes perfect sense)
Inside the card describe all five senses:

Touch– massage 1 hour full body
Sight– his favorite movie.
Smell – beard oil
Hear– a bedtime story. My husband enjoys my soothing voice.
Taste– Banned Coffee: World’s Strongest Coffee
or his favorite meal.

My husbands favorite meals are:

Steak, mashed potatoes and brussel sprouts


OR

Kurdish Beef Biryani with salad

  1. Plan a family game night

My husbands top 5 family games:
(1.) Quelf
(2.) Pictionary
(3.) Apples to Apples
(4.) Video games
(5.) Card games

  1. Learn something new together

A family questionnaire for the whole family to learn more about each other.

Here are a few we like to use:

  1. Host an outdoor movie night
  2. And if all else fails get him a hypervolt hyperice percussion massager

https://hyperice.com/hypervolt

Let me know if you tried any of these or if you’d like for me to post an in depth on some of these ideas.

Again Happy Father’s Day and also, to those preparing this day know that you too are appreciated.

5 Reasons Why You Should VOTE!

With every thing that’s going on in our world we need to take a step back and really think about our future; if you have kids their future, your parents/grandparents future, even your neighbors future. Lets help make a difference in our communities this year with the general election. It may seem like a while from now but if your really think about it, time flies. The general election will be right around the corner before you even know it. Don’t let it get closer to the month of November before you get your registration taken care of. If you can vote, VOTE! and if you can’t vote then let’s educate ourselves because in all honesty this year was a wake up call for me, I’ve never voted in a general election (was too proud and didn’t think it mattered) and I’m just now coming around to understanding how important it is to do so. For the future of mine.

Here are five reasons why you should get registered and vote:


1. An Opportunity For Change.
You are not required to vote, but if you dislike the leaders who represent you or your ideas and interests and you think it’s time for a change than you should definitely take the time to research the people running for office and find out whether they seek the same ideas and interests as you.


2. Your Vote Matters.
When you don’t vote, you are allowing others to choose and speak for you. You are giving up your voice so that someone else decides for you on how you want things done. This is your life, when you choose not to vote, you’re not rebelling you’re just surrendering. Many people died for the right to vote.

3. Don’t Vote, Don’t Complain.
I’m not saying you can’t complain but if you want to express yourself, than I suggest you vote. 

4. Benefits To Voting.
“THIS IS AMERICA” You get to choose your own government and who represents it. 

5. The Youth Depends On You.
Be a role model because people (your children, younger siblings) are watching you to see how you do what you do when you do what you do, do make a plan to vote. So that when it’s time for the youth to vote that they know where to look for support. 


I hope you too will come to understanding the power of your VOTE.


I’ll leave you with this…

“It’s time now for you and me to become more politically mature and realize what the ballot is for; what we’re supposed to get when we cast a ballot; and that if we don’t cast a ballot, it’s going to end up in a situation where we’re going to have to cast a bullet. It’s either a ballot or a bullet,” the “Ballot or the Bullet” speech by Malcolm X in 1964.


Don’t know how to get started? Here’s a link to show you how to register to vote and deadlines in your state.

https://www.usa.gov/register-to-vote#item-212645

Start Here

HELLO AND WELCOME TO MOUNTAINMAMARU:

“When you have children, you’re reliving your life with different eyes. Whether you have a boy or a girl; it’s all YOU, just a feminine or masculine side of you. How do you begin to relive your life? How do you speak to YOU?” -Aruza Hasan

My name is Aruza Hasan, I was born in Kurdistan, raised in Nashville Tennessee and reside in Plano Texas. I know what you’re thinking, why in the world would you name your blog mountainmamaru. Well, grab your cup of tea/coffee and a date…

I don’t remember much of my childhood in Kurdistan but the little that I do know I’d like to share. The only memories that stick with me are not from my own memory but of others memories about me. However, there has been one memory that haunts me till this very day. One that I had never shared with anyone until recently, I called my parents up to see if they knew of what I was talking about, and they thought I was too young to have remembered that but that it is possible because it was subject to lasting shock as a result of an emotionally disturbing experience. I at the age of 2 1/2 or 3 experienced explosions. I vividly remember only a glimpse of that time, hearing a violent eruption, and I so terrified grabbed my brother to carry him to safety. Safety was a hole dug three meters deep and one meter in width; blocks of wood covered it along with something like a piece of metal sheet so that it holds up and on top of that dirt to cover it so that when bombs were thrown we would be protected. For three years my family along with five other families lived in an abandoned school. There were six classrooms and each family would live in one class room. In 1988, a lot of Kurdish soldiers and their families had to run away from a situation of danger, they never thought that they would depart from their motherland permanently. The Mountains have been a prominent natural feature and an emblem of Kurdish life, as ground for belief by the saying “Kurds have no friends but the mountains.” Mountains have been regarded as a thing revered by the Kurds. It was our getaway from reality and only for a short period of time were we going to stay.

From 1988 until 1991 my family and I along with other Kurdish refugees were put into camps in Turkey, where they had been consolidated into three camps. Two of them, consisted of concrete apartment houses and the third, was a tent camp. Freedom became fragile.

In 1991 Operation Provide Comfort began to bring humanitarian relief to the Kurds. About 5,000 Kurds resettled to Nashville. My family being some of them. I was six years old when I had arrived, I can’t easily grip my senses during that time period, I’m sure I felt fear though, easily embarrassed, quiet and self conscious.

I lived in Nashville for 15 years and moved to Texas in 2006. I think I’ll end it here for now and save my time in Texas for another post. I hope that you have enjoyed this read and that I have captured your attention and interest.

(if you enjoyed this post, share it with a friend or two)