Spring has sprung! Now is a great time to get out and enjoy the outdoors. Check out these 5 local nature trails to get you out and enjoying the spring weather!

1. Chester Valley Trail – Need a family-friendly, multipurpose trail? Look no further than the Chester Valley Trail! This 14.4-mile paved trail from Exton to King of Prussia is perfect for anyone who wants to get a good walk, run, or bike ride in!  
2. Harmony Hill Nature Area – Looking for a moderate hiking experience with water views? Check out Harmony Hill! This local trail is a 4-mile loop with gorgeous views of the East Branch Brandywine Creek.
3. Marsh Creek Trail – This is one of our favorites! If you are looking for a great trail to bird watch, run, or walk, this trail is for you! We also love how pet friendly it is!
4. Struble Trail – This 5.1-mile trail in Downingtown is perfect for all ages and is perfect for anyone who loves trails near the water.
5.  Binky Lee Preserve Trail – This is a 1.5-mile loop and offers beautiful valley views with gorgeous wildflowers. This is a trail that you can enjoy again and again.

Do you have a favorite local trail? Let us know in the comments! 

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Spring is in the air! What better way to welcome the new season than with some indoor plants for your apartment? Check out these 3 low-maintenance plants that are perfect for freshening up your place.

1. Pothos – If you are just starting to take care of houseplants the Pothos plant is for you. Nicknamed “devils ivy” this trailing vine plant is resilient and can handle going a few days without water or getting too much water.
2. Aglaonema – If you are an over waterer of your plants, this one is for you! The Aglaonema can handle overwatering and comes in a variety of colors like green, pink white or red.
3. Aloe – Aloe is a great plant for those just discovering their green thumb because it does not need a lot of attention. This plant prefers indirect sunlight, so it is perfect for your nightstand or coffee table and the best part? You only need to water it once a week or even every two weeks, just make sure it gets a good soak.

Do you have a favorite indoor houseplant we did not mention? Let us know in the comments!

** If you have pets make sure the plant you choose is not toxic to the animal.

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We are all mindful about what we put into our bodies but what about what we clean our apartment with? Some cleaners can bring harsh chemicals into your home with lingering odors. If you are looking to try something with “greener” ingredients, check out this DIY tub and tile cleaner!

What you will need:

• Spray Bottle or Jar
• Measuring Cups

Ingredients:

• Baking Soda
• Castile Soap (vegetable based)
• Water
• Distilled White Vinegar

Instructions:

In a jar or spray bottle, combine 1 2/3 cup baking soda with ½ cup vegetable based liquid soap. Add ½ cup water and 2 tablespoons vinegar. Shake well before using. Apply with a cloth or sponge and rinse well.

What to learn more? Click here for more DIY cleaners and let us know what you think in the comments!

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Are you getting tired of doing the same old workout routine? We get it, and sometimes you just don’t have the creative energy to come up with something new. When you need to give your creativity a rest but still want to get a sweat on, we recommend the “Deck of Cards Workout”. What is the “Deck of Cards Workout” you ask? Simply follow the steps below!

Step one – grab a deck of cards.

Step two – denote a movement to each card suit (maybe write it down so that you remember).

For example:

hearts = jumping jacks

diamonds = push ups

spades = air squats

clubs = burpees

*remember these are just ideas, you can do any movement that works for you! Just make sure that one movement is complete for your whole body, for example, 1 lunge would equal 1 left lunge and 1 right lunge. Here are a few other ideas for movements: lunges, plank up downs, sit ups, line hops, toe touches, arm circles, etc.

Step three – count out 20 cards, 30 cards, or the whole deck (remember the more cards the longer the workout), now shuffle them up!

Step four – set your stack of cards in front of you and pull a card. The suit denotes the movement, the number (face cards/aces = 11) denotes the number of reps to perform. Going off our initial example, if you pull an 8 of hearts, do 8 jumping jacks, if your next card is a king of spades, do 11 air squats. Keep pulling cards until you get through your stack!

*Reminder: you should consult a physician before starting any physical exercise program.

The post Revamp Your Workout! appeared first on Keva Flats Blog.

“Well I guess it’s back to the grind.” “I am still just trying to catch up.” “My down time just flies by.” “I’m just so busy.” How many times have you heard people say these words in conversation? The answer is–too many. It’s no secret that we live in a fast-paced world filled with countless responsibilities, pulling us in a million different directions, but even though we live in that world, we do not need to let it consume us!

Today I challenge you to look at life through a different lens. Move away from only focusing on where you need to be, how little time you have and the never-ending list of things you MUST do. I know that these things are important to you, or they wouldn’t be causing you stress, but they can’t be your ONLY focus.

I want you to slow down, just a little bit. I want you to start looking for what makes you smile in the middle of the chaos. Is the sun shining, did you hear your favorite song, was your morning coffee just right? Now, once you start finding these moments, I want you to write them down, even if it’s just one. I am not talking about big things like “my children”. Pick something specific that happened that day. Like your son Jake told you a knock-knock joke and his laugh made your day. Start out just looking for one thing that makes you smile, and you will begin to see all these little moments that used to merely flash by. Writing them down each day will allow you to bring more attention and value to them. Cherish these moments, be grateful for them, and recognize them. You will still be running around catching up on everything, but you will be looking for those moments that make it all worth it, and time may start to feel like it isn’t flying by so fast!

The post How a small habit will change your perspective TODAY! appeared first on Keva Flats Blog.

Although it’s true, some people love falling leaves, apple picking and all things pumpkin spice; it’s not everyone’s cup of tea (or in this case their cup of pumpkin spice latte). For many, Fall means colder temperatures, shorter hours of daylight and the impending stress of the holiday season. The combination of the change in seasons and the ruffling of routines often leads to a loss of motivation and an abandonment of healthy habits. I know I often catch myself indulging in sweet treats and missing a workout because “the holidays are right around the corner”. It turns into the perfect excuse and those “treat yo’self” moments become unhealthy habits that do more harm than good. Don’t get me wrong, we all deserve an indulgence occasionally, but when you find yourself stressed and energy depleted, the best medicine is keeping up those healthy habits. Take a look at the list below for inspiration and motivation!

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1.) Get at least 7 hours of sleep each night.
No arguing here, go to bed on time and you will wake up refreshed.  (Trust me, your Netflix shows will still be there tomorrow.)

2.) Get your body moving for 30 mins every day. 
Listen up. I am not telling you that you need to run a half marathon and hit a one rep max back squat every day, I am simply telling you to move your body.  Go for a walk.  Do a quick yoga routine (there are tons of awesome, FREE YouTube videos).  Have a dance party in your kitchen.  Attend your favorite exercise class.  Whatever exercise your body loves, do that. 

3.) Drink more water.
Just do it. Flush out the toxins and keep your body hydrated.  You will love the way you feel and the way you look (your skin will thank you). 

4.) Put your phone away.
Find some time every day to unplug.  Use this technology-free time to read a book, take a bubble bath or just sit and talk with a friend.  Your emails, texts and Instagram will be there when you get back, so remember to take a break every once in a while. 

There you have it folks, a few tips to help you fight the fall fizzle-out.  Let’s end this year motivated and healthy, rather than stressed and sloth-like. 
 

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CycleBar Exton

CycleBar is a premium indoor cycling studio that features some of the best equipment, instructors and playlists you’ll find. They pride themselves on handling the details, so you can clip in, clear your mind & crush your workout! Visit cyclebar.com for more information.

Pure Barre Exton
Based on workouts with isolating movements that target certain muscle groups such as the arms, thighs, hips & legs. One of the best parts of Pure Barre is being inspired by the community of strong women! Visit purrebarre.com to view schedule and learn more.

Burn Boot Camp

These 45 minute classes result in burning an average of 700 calories per camp! Burn Boot Camp is designed to push you to the next level while reaching your goals with an empowering community. Visit burnbootcamp.com to learn more.

Orangetheory Fitness

If you’ve always wanted to try personal training, but don’t want to do it alone, Orangetheory Fitness might be for you! Orangetheory combines high-intensity workouts with group personal training, blending cardiovascular workouts & strength training. Visit orangetheoryfitness.com to get started today.

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