Tag: resolutions

5 Easy Ways to Find Time for Activity

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BeActive

In an ideal world we’d each have a full hour for physical activity every day. But even if you don’t have plenty of time, short rounds of exercise can add up over the course of your day. So, whether you’re at home or at the office, make the most of your time with these five ways to sneak activity in to your busy schedule.

1. Divide it up. Finding an extra 60 minutes a day of activity might seem tough. Consider breaking your workout into two 30-minute, or three 20-minute segments at times that are convenient to you. Moving first thing in the morning before your shower, and then again at lunch, or finishing your day with a workout while making dinner will leave you with a raised heart rate and feeling of accomplishment.

2. Turn your Commute into a Workout. Try walking, running, or riding your bike to the office a few days a week. You’ll save money on gas, possibly save time from public transit or congested driving, and start your day with a clear head. Live too far for an active commute? Try getting off the bus or train a few stops earlier, or park your car farther away.

3. Take the Stairs. This is an easy option depending on your physical activity level and workplace attire. For added fun, consider counting the number of steps you can do in a minute, or for an extra glute workout, when you can do it safely, take two steps at once. For those working in high towers, why not take the elevator part way and walk the rest!

4. Talk and Walk. Need to take a few minutes to catch up with a colleague at the office? Why not do it with a walking meeting. Commit yourself to two or three 10 minute touch base conversations where you can brainstorm a project, follow-up and plan next steps, or bring your phone along and chat it up while on the move. A great way to get fresh air while getting down to business.

5. Take a Class. Consider gathering a few colleagues and hold each other accountable to a noon hour sweat session. If you don’t have enough time to take a full class, consider getting on a machine or using free weights for 30 minutes is a great way to break up the day and sneak in “Me time”. And as a bonus, depending on your intensity, you might even be able to return to work sweat-free.

How do you sneak in some extra physical activity during your day? Share it in the comments!

January Fit From Home Challenge

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No equipment required! These 5 moves will give you a total body workout in your own house, no equipment needed! Pick one of the three programs from below, they all use the same 5 exercises,  and sneak your workouts in whenever you can.

Do two to three sessions a week. Pick a workout program that interests you; keep the pace fast and the effort hard. Feeling strong after a couple of weeks? then bump it up! (Click here to watch the video of my segment on CH Morning Live!)

Programs:

  1. Total Time: Do 12 reps of each exercise, moving from one to the next without resting. Complete as many rounds as possible in 15minutes
  2. Total Rounds: Do 12 reps of each exercise, moving from one to the next without rest. Complete five rounds and note how long it takes you to finish. Aim to do the workout faster next time.
  3. Total Reps: Perform as many reps as you can of each move in one minute each, moving from one exercise to the next without stopping. Rest one minute, then repeat the sequence two more times. Keep track of your total rep count and try to beat your grand total next time.

Exercises

Main Move: Lunge

IMG_1707 Stand tall with feet hip-width apart. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees.

Pause, then push yourself to the starting position as quickly as you can. Complete the prescribed number of repetitions with your left foot forward, then do the same number with your right foot in front of your left.

Bump It Up: Stability Lunge

IMG_1708IMG_1709Stand tall with feet hip-width apart. Raise your left knee and both arms above your head. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degress.

Pause, then push yourself to the starting position as quickly as you can again raising your left leg and arms. Complete the prescribed number of repetitions with your left foot forward, then do the same number with your right foot in front of your left.

Main Move: Hip Raises

IMG_1723 IMG_1720Lie face-up on the floor with your knees bent and your feet flat on the floor.

Raise your hips so your body forms a straight line from your shoulders to your knees. Pause for up to 5 seconds in the up position, then lower your body back to the starting position.

Bump It Up: Single Leg Hip Raise

IMG_1722IMG_1721Lie face-up on the floor with your right leg straight. Raise your right leg until it’s in line with your left thigh.

Push your hips upward, keeping your right leg elevated. Pause, then slowly lower your body and leg back to the starting position. Complete the prescribed number of repetitions with your left leg, then switch legs and do the same number with your right leg.

Main Move: Hip Crossover

IMG_1724IMG_1725Lie face-up on the floor with your arms straight out from your sides. Raise your legs off the floor so that your hips and knees are bent 90 degrees.

Brace your abs and lower your legs to the right as far as you can without lifting your shoulders off the floor. Reverse the movement all the way to the left. Continue to alternate back and forth.

Bump It Up: Hip Crossover with Leg Extension

IMG_1726IMG_1727Lie face-up on the floor with your arms straight out from your sides. Raise your legs off the floor extended straight above the body.

Brace your abs and lower your legs to the right as far as you can without lifting your shoulders off the floor. Reverse the movement all the way to the left. Continue to alternate back and forth.

Main Move: Pushup

IMG_1743IMG_1746Starting on all fours place your hands on the floor slightly wider than and in line with your shoulders.

Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.

IMG_1742Modification: Instead of performing the exercise with your legs straight, bend your knees and cross your ankles behind you. Your body should form a straight line from your head to your knees.

Bump It Up: Stacked-Feet Pushup

IMG_1744IMG_1745Place one foot on top of the other so that only the lower one supports your body weight. *Did you know that you lift 75% of your body weight when you do a standard push up (National Strength and Conditioning Association)

Main Move: Prone Cobra

IMG_1718Lie facedown on the floor with your legs straight and your arms next to your sides, palms down.

Contract your glutes and the muscles of your lower back, and raise your head, chest, arms, and legs off the floor. Simultaneously rotate your arms so that your thumbs point towards the ceiling. At this point, your hips should be the only parts of the body touching the floor. Hold for 15-30 seconds.

Bump It Up: Prone Cobra 30-60 seconds

Repeat the Prone Cobra as above. Hold for 30-60 seconds.

Are you trying something new to lead a healthy, active lifestyle in 2014? Share it in the comments and let’s inspire each other!

Tune into CHCH Morning Live on Tuesday January 7, 2014 at 8:40am to see this sequence in action! Update: Click here to watch the video of my segment on CH Morning Live!

My Goals for 2013

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a year from nowWith nearly a full week of 2013 under my belt, I’m already loving what it has to offer.

On Jan 2nd I started the year off with my first morning show appearance on CHCH Morning Live. It’s been something I’ve wanted to do for a while, but a goal which had fallen to the back burner until post NYC Marathon where it seemed to be in my face all the time, after a last minute guest appearance on the evening news. While this opportunity is set to be a bi-monthly opportunity, I’m hoping to can be something even more frequent. (Update, following the creation of this post I was emailed to make it a monthly deal and to give consideration to a “regular schedule” – yippie!)

If only all my goals would be that easy 😉 So here they are, I share them in hopes that you can hold me accountable and we can celebrate together on December 31st when they are done!

make things happen

My Official Goals of 2013:

 Health

  1. I have a consistent strength training program which allows me to live and run hip pain free
  2. I run two marathons.
  3. I qualify for the Boston Marathon at Road 2 Hope on November 3rd.
  4. I race the Olympic Distance Triathlon at TTF
  5. I cook 1 new recipe a week
  6. I can do this arm balance:

    arm balance

    I see it everywhere, but no one seems to know it’s name. If you do please leave it in the comments so i can more easily search the lead in postures. Picture from elephantjournal.com

 Personal

  1. I am a fun, loving, and supportive wife, sister, daughter, and friend
  2. I continue to surround myself with people who support my life vision
  3. I complete my Masters in August
  4. I return to being student loan/debt free
  5. I take a family vacation somewhere warm!
  6. I run a destination race with my NYC Marathon crew (Disney?)
  7. I (finally) buy my own Stand Up Paddle Board and use it at least twice a week from July to September

 do more of what you loveCareer

  1. I post blog content at least three times a month
  2. I continue to build my personal brand through revisions to my blog/website and use digital tools to become a more effective user of social media
  3. I continue to support lululemon ambassador program through mentoring new ambassadors
  4. I lead a lululemon run event connected to the SeaWheeze half marathon
  5. In September I take a business course at George Brown and by the end of the course have a business plan for my indoor cycling studio.
  6. I am a certified Yoga instructor through the teacher training program at 889yoga
  7. I am a certified TRX instructor by September
  8. I continue to teach at least one day a week (two + courses) through Brock University’s Fac. of Ed. starting September
  9. I will provide a minimum of 15 professional learning opportunities through Ophea and write at least three health & physical education resources

By far the goal that scares me the most is Boston. Likely because it is the biggest unknown. So, here’s to a year of setting a vision, creating goals, crushing the goals, and repeating!

What’s one of your goals for 2013? Become accountable and share it in the comment section!

  vision