Hello there! If you’re reading for the first time or just stopping by for the fun, I’m doing a “Happy Holidays” wellness challenge to help you cultivate more health and happiness the rest of 2014. Catch up on the details on how to join and win the prizes. Or if it already sounds like a good idea, sign up below.
Deck…the… Halls with Planks and Burp-ees
Is it too early for the seasonal music?
Like it or not, holiday season is approaching, and with all the cooking, shopping, cross-country road trips to visit the in-laws, and hosting the family celebrations, where exactly is exercise supposed to fit in?
Usually, it doesn’t. On average, Americans get 17 minutes of physical activity daily when we should be shooting for 30-60.
It All Counts
A common mistake we’ve all made, is to think that because we don’t have the time to put in our “usual hour” at the gym, anything less would be a waste of time. In reality, it’s the opposite. During the holidays when stress can be high, those 15 minutes of movement can make a big difference in maintaining physical and mental health.
One of the beautiful things about fitness, is that it’s flexible. Any time, any place, with just about any piece of equipment, you can find a way to fit in a workout.
Busy holiday schedules are the perfect time to test that flexibility. So how do you fit an effective workout into 30, 15, or even fewer minutes?
The moment you realize your plan to exercise has been derailed, revise that plan.
You Can Do It Challenge: If you can’t do a full workout, use WHATEVER time you have, even if it’s 10 minutes.
Constructing Your Workout is Easy
An easy way to maximize your workout time, is to use whatever you have available as your time limit. Just pick three (or however many you want) movements, decide on a set of reps, and try to complete as many rounds as you can in the time you have.
For example, you have 20 minutes to workout. Assuming you take 5 minutes to get in a few jumping jacks and stretching for a warm up, your workout will take 15 minutes.
Using burpees, squats, and mountain climbers, your reps are 6, 12, and 18 (keeping those sides even!), respectively. You have 15 minutes to cycle through the 6 burpees, 12 squats, and 18 mountain climbers as many times as you can. You can do this anywhere!
If you read “burpee” and thought “excuse me, did you just burp?” No, that’s a real exercise and it looks like this. It’s intense. You can modify it down by doing one leg at a time and don’t do the jump. Or ask a fit friend or trainer to show you!
And if that doesn’t float your boat, how about a walk? Why not? It’s movement and it counts. Bringing activity to your errands can be effective when the clock is not on your side.
Get My 5 Moves Full Body Workout
Want my complete anytime, anywhere workout? Join the Happy Holidays Challenge. If you’re already in, check your inbox! It was in this week’s email. Once you join the challenge, you can contact me directly from the welcome email and I’ll send you what you’ve missed.
Tools to Help You Out
If you’re looking for some variety, check out the 7 Minute Workout App and have a workout ready to go whenever and wherever you are. The app provides movement instructions, a timer, and announced and visual cues for easy use during workouts. After taking a look at this app, I’ll definitely be using it for those days I just can’t make it to the gym.
You can get even more out of these body weight movements using a tabata timer. Pick up any free tabata app like Tabata-Timer, and choose just one or two of the movements listed. You can get a workout in as little as 4 minutes, or do multiple tabatas for more volume. Never heard of tabata? It’s easy…a timed period of work followed by a period of rest, repeated as many times as you want. Set the timer and it will do the thinking for you!
Take care of YOU!
Remember, if you’re doing SOME kind of movement, you can’t get it wrong. Making the choice to find time for yourself in a seemingly impossibly busy schedule is an important self-care choice. Taking this time to recharge and refresh will put you in a better frame of mind to tackle your day, and make for an even more enjoyable holiday season.
If you’re not “officially” in the challenge yet, what are you waiting for? Sign up below.
Challenge Your Friends
People do better with support from friends. (It’s a scientific fact!) Ask your friends to join you by sharing on social media or just send them this e-mail with the link to subscribe to the challenge.
Facebook: Join me and Rebecca Scritchfield for a free 60-day wellness challenge. Get healthier and happier this holiday season. http://wp.me/p2T0R-20c #HappyHolidaysChallenge
Twitter: I’m taking the #HappyHolidaysChallenge with @ScritchfieldRD. Join us http://wp.me/p2T0R-20c