Tips to Get More Fit
January 2009
Perhaps you want to exercise more, but make excuses, get bored or haven't figured out how to enjoy it. Start thinking differently about it. There are lots of way to be more active and add movement to your day. Small amounts of activity add up! I like these tips from Real Simple magazine, which I've edited and added to:
Exercise in fast bursts - A new study found that people who did four to six 30-second sprints reaped the same heart-health benefits as those who did a moderate 40-60 minute cardio workout. Get your heart rate up! Jump rope for 3 minutes. Sprint to and from the mailbox three times. Sprint a neighborhood block, then walk a block. Repeat 2-3x. Use the incline on your treadmill and crank it up for 30 seconds. When you get your heart rate up for a short period, and you are breathing hard and it's uncomfortable to talk, you will increase your metabolism, burn more calories, improve your heart health and lose weight if you combine this with a healthy eating program.
Make date night active - Play tennis/racquetball or take a lesson together, go for a walk, walk to dinner and the movies, take a dance class. It changes the energy and gives you an alternative to eating and drinking.
Make an appointment in your calendar - You stick with work meetings and doctor's appointments you put in your calendar. Every Sunday night plan and schedule your exercise for the week. Put it in the family or work calendar so you make it public and nonnegotiable!
Inconvenience yourself - Instead of always doing things the easy or fast way, rethink how you can be more active. Park far away, take the stairs, walk to the store, walk up the escalator and park instead of valet.
Make free moments count - Waiting in line at the grocery store? Do 30 calf raises. Waiting for the microwave to finish? Do ten squats. Waiting in the carpool line? Do 20 Kegels (or try butt squeezes), then 20 ab contractions. Waiting for the computer to reboot? Do ten lunges. Didn't exercise and about to take a shower? Do ten pushups before you get in. Make it fun, and do it butt naked!
If you'd like some assistance getting your weight and eating habits back on track,
try a complimentary 30-minute coaching session and see first hand how setting goals and having a plan with accountability will help you be successful.
847-971-3643 / andrea@hgcoaching.com
