How much do you work out? I was prepping for the fitness class I teach on Tuesday nights and I realized that, for some of my “students”, it may be the only time they workout that week. While I applaud their effort to make it a weekly habit, that amount of exercise really WON’T DO ANYTHING. So seriously, how much do you workout?
I was raised by a mom that had intense dedication to her mental and physical health. She manages to make time to workout for an hour 6 days a week. What?! That’s a lot of working out. When I lived at home, I used to get super stressed about making enough time for that. Since I’ve moved away, I’ve discovered my own rhythm and it’s working awesomely.
Some basic rules for getting results and staying healthy:
1. SET UP A ROUTINE – determine what is manageable for your schedule and energy levels and slowly work that into your daily life. I know a lot of people who write down their weekly or monthly routine, put it on the fridge so everyone can see, and then cross off the days. Then everyone knows when you’re not sticking to it.
2. INCLUDE VARIATION – I know people who can do the same workout everyday but most people need some variation. So pick a few activities like walking/running, riding your bike, swimming, weight training, etc, and give yourself options for which workout you will do.
3. HOLD YOURSELF ACCOUNTABLE – find a way to punish yourself if you don’t stick to you routine. My punishment is no dessert the night that I fail to stick to my guns. Works for me and my sweet tooth!
4. MAKE IT MANAGEABLE – don’t push your limits so hard that you burn out, make sure your routine is relatively easy to stick to and that you don’t feel like you’re spending your whole life working out.
5. did I say MAKE IT MANAGEABLE? – working out hard and often is really difficult. Ease your way into it and make sure you can sustain it.
For the past 3 months my workouts have looked like this:
3x a week – 12 to 20 minutes of the bodyweight/circuit workouts that I post here
2x a week – 20 to 40 minutes strength yoga to calm my mind, strengthen my muscles, and detox my organs.
I was resting after bike season. Now the pre-season winter training begins and I will be trading 1 yoga and 1 strength training for an hour of intervals on my bike trainer. Combine this with a healthy diet and I’m in the best shape of my life.
The Wednesday Workout for this week:
– 20 seconds on/20 seconds rest
– each exercise 3 times
– total of 12 minutes
– this workout requires you to push yourself. hard.
1. ^ butt kicks (standing in place or running)
2. ^ hip raise (if you can, lift one leg up to the sky or put your legs straight out on a fitness ball)
3. ^ pike pushup (if you can, do it with your legs elevated on a step or fitness ball)
4. ^ 45° Lunge – one direction then the other (just adding some variation to tone those small twitch muscles)
5. ^ plank (if you can, do it on hands and/or with little kicks)
SQUAT AND HOLD YOUR HAND OUT IN FRONT. quads parallel to the ground.
6. ^ sit & pray
Back to the subject: How much do you workout?