Welcome to Monday! I hope you had a great weekend and are ready for the week ahead. Speaking of the week ahead, let’s take a look at your calendar and see what exercise you have planned for the week. If your calendar is looking a little light in that area, let’s start fresh and put your plan in place.
It’s ok – I’ll wait. You go get your calendar.
Great, now let’s get started!
Pick 4 days this week that you will sweat for 45 minutes of aerobic conditioning. I don’t care if it’s a Sweatin’ to the Oldies VCR tape, step class, swimming laps or a run around the neighborhood. Please note that if your cardio of choice is to walk, you need to pump up the intensity. Find hills, walk fast and with purpose. A stroll is lovely with your husband after dinner or as you amble with a toddler but if you are walking as your cardiovascular conditioning we need to “Get Real” as Dr. Phil would say and get your butt moving!
Let’s shoot for 2 days of strength training this week. Hit the YMCA, find a trainer, use rubber resistance tubing or tear out the pages in your recent SELF magazine. Strength training will build lean tissue, increase metabolism and improve overall conditioning. Squats, lunges (stationary or walking), hip lifts, side leg raises, pushups, the plank and ab work are a great start if you don’t have any equipment. Repeat this circuit 2 or 3 times doing 12-15 reps to start.
Great job! See how easily that fits into your schedule? Exercise, like brushing your teeth or eating your vegetables should be a non-negotiable on your to do list.
Now go run!