Tag Archives: 30 Days of Fitness

Quick Cardio Workout + Day 21 of 30 Days of Fitness

The end is near, can you feel it? I’m talking about that point where you are thisclose to giving up on your healthy lifestyle altogether because *sigh* you just don’t have the time. You’re starting to tell yourself you’ll get back on the wagon as soon as Thanksgiving is over. Or as soon as the last of the New Year’s Eve glitter has been washed out of your hair. (I haven’t had a New Year’s Eve that included glitter for years, by the way. Does this still happen?) Yeah, I’m completely on to you and your justifications. Too bad I’m the only one in your life who isn’t going to settle for that crap. Got 10 minutes? Then you have time for yourself! I don’t care how busy you are – this quick cardio workout was made for you, by me, that super-repetitive woman in your life you are still kinda-sorta listening to because you know better. Deep down, you know things have to happen.

I didn’t have time to work out yesterday. Fitness is my job, folks. How can I even type that excuse out loud? But like you, Crazy has taken control of my life and the sane version of myself is too busy hiding all the wine from Crazy’s greedy hands. But you know what I did have yesterday? 10 minutes. 10 really, really devoted minutes to kick my own butt back into my happy place. “So here’s a story all about how my life got flipped turned upside down.” <—If you got that reference immediately, we are high fiving in spirit.

If you have 10 minutes – you have no excuse. You can do this quick cardio workout ANYWHERE. The office, the parking lot, your home, the gym, your kids’ gym while watching their games, the airport (yes, really). Get my drift? ANYWHERE. And I think it’s worth mentioning that tomorrow is Day 21 of the 30 Days of Fitness Challenge. So this is what you’re gonna do: See workout below. Do it. Give yourself a big sweaty hug.

If you’re just joining the challenge and want to see what the particulars are, you’re going to want to read this brief intermission content. If you’re thinking “yeah, yeah, yeah alright already!” then you’ll want to scroll down to the workout.

***

Starting Saturday, November 1st I’m either blogging or Facebook’ing (is that officially a verb yet?) once a day to highlight ONE thing you can do each day in the name of your health. What for? My goal is to keep you – you who are interested and open to it – as healthy and sane as possible before December hits. Maybe it’s a fitness tip, a workout, or a way to be more mindful of what you’re consuming. Maybe it’s just a reminder to take 5 minutes to appreciate your body for what it does for you.  I’ve got lots of stuff in this noggin’ and it’ll be good. I think it’s appropriate to start on November 1st for these reasons:

  1. It’s the day after Halloween. I don’t know about you but my kids have already acquired bags of candy and Halloween isn’t for two more days. I’d love to tell you I have super-human willpower and am not interested in sweets but if they’re in my house someone’s going to eat them and it won’t just be my kids. I’ll be getting rid of most of it on November 1st. And before you might “mean mom” me, please know I do allow my children plenty of sweets. It’s not my fault my 3-year-old loves dark chocolate. Okay, maybe it is my fault a little bit.
  2. November has 30 days in it, what a crazy coincidence!
  3. November brings with it my absolute most-favorite holiday of the year. People eat on that day – a lot. We’re going to do some damage control all month.
  4. I’ve found it nearly pointless to do any kind of fitness challenge in the month of December. People are way too busy. My goal with doing this in November is to hopefully instill some basic good habits in all of us that will stick throughout the holidays, chaos and all.

Here’s how it’s going down:

  1. Look for either a blog post or Facebook post the night before. So this Saturday’s post will be up on Friday night. This way you won’t be waiting on me all day for something you could have done already. If you don’t already ‘Like’ my Facebook page, you can do so here, or on the left sidebar of this page, so you get each day’s updates.
  2. Share with others, please! This keeps you accountable and reminds others who might be interested in their health to do the same. Sharing is caring and around here good friends don’t let friends feel like crap.
  3. Be open. This isn’t some crazy workout challenge. I do those too, but 30 Days of Fitness is meant to encourage you and keep you mindful. So some days it may be little things, other days I may ask more of you. Do what you can and always keep your health in the forefront of your brain every day, because no one else will.
  4. Comment whenever you have questions, concerns, disagree with my approach or love something. If you want more info on a topic, I am happy to dive in for you. I’m kind of a geek like that.
  5. Subscribe and win. <—- See that little sign-up box in the left sidebar? That’s a neat tool that, if you enter your email address, will automatically deliver my new blog posts to your inbox for you. All those who subscribe for email updates between TODAY and NOVEMBER 30th will be entered in a drawing to win this REALLY terrific cookbook from Lisa Leake over at the 100 Days of Real Food blog: “100 Days of Real Food: How We Did It, What We Learned, and 100 Easy, Wholesome Recipes Your Family Will Love.” What’s not to love about winning that book at the most appropriate time of year? Check it out here!

100 Days Cookbook That’s it. Are you ready? See you soon!

***

Back to today’s business. Stick this in your photo stream and like it. Pin it, print it, I don’t care. It’s yours. Here we go.

The Workout – Day 21 of 30 Days of Fitness

(see links below for how-to videos for some of the exercises)

 Quick cardio workout

You should be sweaty and feel like 10 minutes was enough of that workout. As in, I’ll probably hear you yelling at me to get off your back already. This is what kicking Crazy in the arse feels like.

Finally, click on the exercises below for some handy how-to video demo’s from around the web:

Mountain Climbers – As fast as you can

Butt Kicks

Plank Jacks

Side-to-Side Lunges

Rotating Plank

High Knees – As fast as you can

Squat Jumps – As fast as you can

Walk Out Planks – You can omit the step she is standing on.

Skater Hops – Jump as wide as you can for a bigger leg workout, jump as fast as you can for a bigger cardio workout.

30 Days of Fitness – Day 14

We’re almost halfway there! The good news is, I have a bunch more in store for you in the way of little changes you can make now to help you not feel like a slug for the holidays. Plus you still have 16 days to sign up for these blog posts and be entered to win a really fun cookbook (as a gift or for yourself – I won’t judge you for not giving EVERYTHING away that you buy this Christmas). So once again, here’s the scoop before we get down to the nitty gritty of Day 14!

***

Starting Saturday, November 1st I’m going to be either blogging or Facebook’ing (is that officially a verb yet?) once a day to highlight ONE thing you can do each day in the name of your health. What for? My goal is to keep you – you who are interested and open to it – as healthy and sane as possible before December hits. Maybe it’s a fitness tip, a workout, or a way to be more mindful of what you’re consuming. Maybe it’s just a reminder to take 5 minutes to appreciate your body for what it does for you. I’ve got lots of stuff in this noggin’ and it’ll be good. I think it’s appropriate to start on November 1st for these reasons:

  1. It’s the day after Halloween. I don’t know about you but my kids have already acquired bags of candy and Halloween isn’t for two more days. I’d love to tell you I have super-human willpower and am not interested in sweets but if they’re in my house someone’s going to eat them and it won’t just be my kids. I’ll be getting rid of most of it on November 1st. And before you might “mean mom” me, please know I do allow my children plenty of sweets. It’s not my fault my 3-year-old loves dark chocolate. Okay, maybe it is a little bit.
  2. November has 30 days in it, what a crazy coincidence!
  3. November brings with it my absolute most-favorite holiday of the year. People eat on that day – a lot. We’re going to do some damage control all month.
  4. I’ve found it nearly pointless to do any kind of fitness challenge in the month of December. People are way too busy. My goal with doing this in November is to hopefully instill some basic good habits in all of us that will stick throughout the holidays, chaos and all.

Here’s how it’s going down:

  1. Look for either a blog post or Facebook post the night before. So this Saturday’s post will be up on Friday night. This way you won’t be waiting on me all day for something you could have done already. If you don’t already ‘Like’ my Facebook page, you can do so here so you get each day’s updates or find the Like button in the left-hand sidebar.
  2. Share with others, please! This keeps you accountable and reminds others who might be interested in their health to do the same. Sharing is caring and around here we care a LOT about not feeling like crap.
  3. Be open. This isn’t some crazy workout challenge. I do those too, but 30 Days of Fitness is meant to encourage you and keep you mindful. So some days it may be little things, other days I may ask more of you. Do what you can and always keep your health in the forefront of your brain every day, because no one else will.
  4. Comment whenever you have questions, concerns, disagree with my approach or love something. If you want more info on a topic, I am happy to dive in for you. I’m kind of a nerd like that.
  5. Subscribe and win. <— See that little sign-up box to the left? That’s a neat tool that, if you enter your email address, will automatically deliver my new blog posts to your inbox for you. All those who subscribe for email updates between OCTOBER 30th  and NOVEMBER 30th will be entered in a drawing to win this REALLY terrific cookbook from Lisa Leake over at the 100 Days of Real Food blog: “100 Days of Real Food: How We Did It, What We Learned, and 100 Easy, Wholesome Recipes Your Family Will Love.” Um, what’s not to love about winning that book at the most appropriate time of year? Check it out here!
Win this gem!
Win this gem!

***

Day 14 – Challenge Yourself!

Alright alright, I know that “challenge yourself” is soooo vague. So let’s get specific, shall we? I want you to challenge yourself in a way that fits what you’re struggling with in your world right now. Maybe this is fitting into your pants or maybe it’s something much, much bigger (no pun intended).

– Having a hard time not reaching for the afternoon sweets every day? Challenge yourself to stop by either doing something else or choosing a wiser snack (Trainer Tip: Plan ahead!).

– Stressed out? Challenge yourself to schedule some time for yourself or your family, even if it’s just an hour. We all need perspective now and then.

– Not losing weight? Challenge yourself by looking, I mean REALLY LOOKING, at where you might be slacking or over-thinking it or even under-thinking it. Reach out to someone who might be able to help you.

– Not moving enough? Challenge yourself to get up and walk around every hour.

– Not happy with your current situation? Challenge yourself to make a plan to start changing it! It doesn’t have to be an overnight plan. It might even take 5 years. Just start RIGHT now.

– Bored with your workouts or losing motivation? Challenge yourself to seek out some new methods and try some fun things. Working out does NOT have to suck all the time.

– Always comparing yourself to others? Challenge yourself to STOP. We don’t know what others are going through and we all have our own journey.

Those are just some examples off the top of my head based on what I talk with others about on a typical day at the studio. But find your weakness and give it a good shake!

Challenge Yourself
Photo Credit: nomorehamsterwheel.com

And remember, if you’re looking for days 8-13 of the challenge, you’ll find them on my Facebook page!

See you tomorrow!

30 Days of Fitness – Day 7

If you’re wondering where days 3-6 went, you’ll find them on my Facebook page here. As always, if you can’t find challenge content on the blog, Facebook is my back-up method. This is the only social media outlet I feel I have somewhat of a handle on, which probably means I really don’t know what I’m doing. Nevertheless we’re on track with 30 Days of Fitness and tomorrow (Friday) is Day 7! Of course, if you’re jumping on for the first time, here’s what you need to know before you scroll down to see what tomorrow’s challenge is.

***

Starting Saturday, November 1st I’m going to be either blogging or Facebook’ing (is that officially a verb yet?) once a day to highlight ONE thing you can do each day in the name of your health. What for? My goal is to keep you – you who are interested and open to it – as healthy and sane as possible before December hits. Maybe it’s a fitness tip, a workout, or a way to be more mindful of what you’re consuming. Maybe it’s just a reminder to take 5 minutes to appreciate your body for what it does for you. I’ve got lots of stuff in this noggin’ and it’ll be good. I think it’s appropriate to start on November 1st for these reasons:

  1. It’s the day after Halloween. I don’t know about you but my kids have already acquired bags of candy and Halloween isn’t for two more days. I’d love to tell you I have super-human willpower and am not interested in sweets but if they’re in my house someone’s going to eat them and it won’t just be my kids. I’ll be getting rid of most of it on November 1st. And before you might “mean mom” me, please know I do allow my children plenty of sweets. It’s not my fault my 3-year-old loves dark chocolate. Okay, maybe it is a little bit.
  2. November has 30 days in it, what a crazy coincidence!
  3. November brings with it my absolute most-favorite holiday of the year. People eat on that day – a lot. We’re going to do some damage control all month.
  4. I’ve found it nearly pointless to do any kind of fitness challenge in the month of December. People are way too busy. My goal with doing this in November is to hopefully instill some basic good habits in all of us that will stick throughout the holidays, chaos and all.

Here’s how it’s going down:

  1. Look for either a blog post or Facebook post the night before. So this Saturday’s post will be up on Friday night. This way you won’t be waiting on me all day for something you could have done already. If you don’t already ‘Like’ my Facebook page, you can do so here so you get each day’s updates or find the Like button in the left-hand sidebar.
  2. Share with others, please! This keeps you accountable and reminds others who might be interested in their health to do the same. Sharing is caring and around here we care a LOT about not feeling like crap.
  3. Be open. This isn’t some crazy workout challenge. I do those too, but 30 Days of Fitness is meant to encourage you and keep you mindful. So some days it may be little things, other days I may ask more of you. Do what you can and always keep your health in the forefront of your brain every day, because no one else will.
  4. Comment whenever you have questions, concerns, disagree with my approach or love something. If you want more info on a topic, I am happy to dive in for you. I’m kind of a nerd like that.
  5. Subscribe and win. <— See that little sign-up box to the left? That’s a neat tool that, if you enter your email address, will automatically deliver my new blog posts to your inbox for you. All those who subscribe for email updates between OCTOBER 30th  and NOVEMBER 30th will be entered in a drawing to win this REALLY terrific cookbook from Lisa Leake over at the 100 Days of Real Food blog: “100 Days of Real Food: How We Did It, What We Learned, and 100 Easy, Wholesome Recipes Your Family Will Love.” Um, what’s not to love about winning that book at the most appropriate time of year? Check it out here!

***

Day 7 – Pay attention to sugar intake

You might be thinking of all the obvious places sugar lurks – drinks, desserts, candy. But have you ever considered just how much sugar is in your yogurt, bread, crackers, condiments or even salad dressings? I’m not asking you to get sugar-retentive here, I’d just like you to become aware of how much sugar you might be taking in. Humor me for a day and check out the labels on everything you put in your mouth (if it has one). See what you come up with. Are you surprised?

And if you’re thinking sugar substitutes and “diet” anything is the way to go, I urge you to read this great post: “Sugar Free Does Not Equal Healthy (And More Startling Facts About Artificial Sugars.”

This time of year, you’re bound to be bombarded by sugar, so let’s start by paying attention to where some of the lesser-known sources are coming from.

See you on Day 8!

30 Days of Fitness – Day 2

How did you do with Day 1? I understand a lot of people take issue with throwing out their junk food. It’s crazy the emotions (and opinions) junk food brings out in us! But if you’re going to make a difference in your health and be better off in time for the holidays (where there will be junk food aplenty!), I really do hope you can say after this weekend that most of the junk food no longer has a place in your house and you won’t be buying any more.  So now what? Today I bring you Day 2 of 30 Days of Fitness! But first, if you’re just jumping on this train here’s the deal:

***

Starting Saturday, November 1st I’m going to be either blogging or Facebook’ing (is that officially a verb yet?) once a day to highlight ONE thing you can do each day in the name of your health. What for? My goal is to keep you – you who are interested and open to it – as healthy and sane as possible before December hits. Maybe it’s a fitness tip, a workout, or a way to be more mindful of what you’re consuming. Maybe it’s just a reminder to take 5 minutes to appreciate your body for what it does for you. I’ve got lots of stuff in this noggin’ and it’ll be good.

I think it’s appropriate to start on November 1st for these reasons:

  1. It’s the day after Halloween. I don’t know about you but my kids have already acquired bags of candy and Halloween isn’t for two more days. I’d love to tell you I have super-human willpower and am not interested in sweets but if they’re in my house someone’s going to eat them and it won’t just be my kids. I’ll be getting rid of most of it on November 1st. And before you might “mean mom” me, please know I do allow my children plenty of sweets. It’s not my fault my 3-year-old loves dark chocolate. Okay, maybe it is a little bit.
  2. November has 30 days in it, what a crazy coincidence!
  3. November brings with it my absolute most-favorite holiday of the year. People eat on that day – a lot. We’re going to do some damage control all month.
  4. I’ve found it nearly pointless to do any kind of fitness challenge in the month of December. People are way too busy. My goal with doing this in November is to hopefully instill some basic good habits in all of us that will stick throughout the holidays, chaos and all.

Here’s how it’s going down:

  1. Look for either a blog post or Facebook post the night before. So this Saturday’s post will be up on Friday night. This way you won’t be waiting on me all day for something you could have done already. If you don’t already ‘Like’ my Facebook page, you can do so here so you get each day’s updates or find the Like button in the left-hand sidebar.
  2. Share with others, please! This keeps you accountable and reminds others who might be interested in their health to do the same. Sharing is caring and around here we care a LOT about not feeling like crap.
  3. Be open. This isn’t some crazy workout challenge. I do those too, but 30 Days of Fitness is meant to encourage you and keep you mindful. So some days it may be little things, other days I may ask more of you. Do what you can and always keep your health in the forefront of your brain every day, because no one else will.
  4. Comment whenever you have questions, concerns, disagree with my approach or love something. If you want more info on a topic, I am happy to dive in for you. I’m kind of a nerd like that.
  5. Subscribe and win. <— See that little sign-up box to the left? That’s a neat tool that, if you enter your email address, will automatically deliver my new blog posts to your inbox for you. All those who subscribe for email updates between OCTOBER 30th  and NOVEMBER 30th will be entered in a drawing to win this REALLY terrific cookbook from Lisa Leake over at the 100 Days of Real Food blog: “100 Days of Real Food: How We Did It, What We Learned, and 100 Easy, Wholesome Recipes Your Family Will Love.” Um, what’s not to love about winning that book at the most appropriate time of year? Check it out here!

***

Day 2 – Meal Plan To Your Ability

Plan Ahead
Photo Credit: Motiveweight.blogspot.com

If you don’t already meal plan I don’t expect you to spend a large chunk of your day doing it for the first time. Once you get meal planning down, it really doesn’t take much time at all and becomes quite intuitive. But if you’re new to meal planning, all I’m asking for on Day 2 is that you assess which foods you already have in your kitchen and build some meals around those for the week. If you can make it to the grocery store to pick up extras, that’s even better. If you’ve done meal planning before but got off the wagon, Day 2 is the time to start it up again. Dig through some of those recipes you clipped that you’ve been wanting to try. Hit up the grocery store or farmer’s market and stock up for the week. Here are a few tips to keep in mind when just starting out meal planning:

  • Go slow. Even if all you mentally have the energy to do is plan for the next two nights, that’s a great start. The point is to get you thinking ahead so that you aren’t grabbing last-minute options come dinner time when everyone is starving and out of time.
  • Be sure to consider your schedule. This may sound like a no-brainer but I think we all try to do too much. After two kids I’ve finally stopped trying to plan elaborate meals. If I know it’s going to be a busy day, followed by a crazy evening mixed with getting the kids in the bath and into bed on time, I’ll opt for the simplest recipe I can find (casseroles, slow cooker dinners, etc.). I save the meals that require more attention for the weekend or when hell freezes over.
  • Look to the experts. We tend to have very basic dinners at my house – a protein, a vegetable and either a grain or healthy alternative to it (quinoa, wild rice, etc.). However, sometimes I get bored and want to try something new without it getting too complicated. These are some of my favorite sources for those recipes:
  • Find a system that works for you. The biggest challenge I see with my clients is when they are cooking for just themselves or only two people. I get it, that’s a lot of meal prep and work. Think about making meals ahead of time and eating on them all week long. You could make 3 things and divide them up into containers for lunches and dinners, then simply pull them out of the refrigerator or freezer when needed. Make muffins or oatmeal in the slow cooker for two week’s worth of breakfasts, buy pre-cut veggies (or cut them yourself) for snacks. Think simple and experiment with what fits in your lifestyle and your kitchen.

Remember, this 30 Days of Fitness challenge is all about small changes, so don’t let yourself get overwhelmed with this one. Start with two days of planned meals and go from there.

See you tomorrow!

30 Days of Fitness – Day 1

Here it is, the day I warned you would come! It’s Day 1 of 30 Days of Fitness. Alright, Day 1 is actually tomorrow but as I mentioned I will be posting each day’s challenge the day prior. Now before I give you today’s fitness musing, here’s the scoop in case you missed yesterday’s post and want to find out how to WIN something too!

***

Starting Saturday, November 1st I’m going to be either blogging or Facebook’ing (is that officially a verb yet?) once a day to highlight ONE thing you can do each day in the name of your health. What for? My goal is to keep you – you who are interested and open to it – as healthy and sane as possible before December hits. Maybe it’s a fitness tip, a workout, or a way to be more mindful of what you’re consuming. Maybe it’s just a reminder to take 5 minutes to appreciate your body for what it does for you. I don’t know yet, I only have about 10 days planned out right now, but I’ve got lots of stuff in this noggin’ and it’ll be good.

I think it’s appropriate to start on November 1st for these reasons:

  1. It’s the day after Halloween. I don’t know about you but my kids have already acquired bags of candy and Halloween isn’t for two more days. I’d love to tell you I have super-human willpower and am not interested in sweets but if they’re in my house someone’s going to eat them and it won’t just be my kids. I’ll be getting rid of most of it on November 1st. And before you might “mean mom” me, please know I do allow my children plenty of sweets. It’s not my fault my 3-year-old loves dark chocolate. Okay, maybe it is a little bit.
  2. November has 30 days in it, what a crazy coincidence!
  3. November brings with it my absolute most-favorite holiday of the year. People eat on that day – a lot. We’re going to do some damage control all month.
  4. I’ve found it nearly pointless to do any kind of fitness challenge in the month of December. People are way too busy. My goal with doing this in November is to hopefully instill some basic good habits in all of us that will stick throughout the holidays, chaos and all.

Here’s how it’s going down:

  1. Look for either a blog post or Facebook post the night before. So this Saturday’s post will be up on Friday night. This way you won’t be waiting on me all day for something you could have done already. If you don’t already ‘Like’ my Facebook page, you can do so here so you get each day’s updates or find the Like button in the left-hand sidebar.
  2. Share with others, please! This keeps you accountable and reminds others who might be interested in their health to do the same. Sharing is caring and around here we care a LOT about not feeling like crap.
  3. Be open. This isn’t some crazy workout challenge. I do those too, but 30 Days of Fitness is meant to encourage you and keep you mindful. So some days it may be little things, other days I may ask more of you. Do what you can and always keep your health in the forefront of your brain every day, because no one else will.
  4. Comment whenever you have questions, concerns, disagree with my approach or love something. If you want more info on a topic, I am happy to dive in for you. I’m kind of a nerd like that.
  5. Subscribe and win. <— See that little sign-up box to the left? That’s a neat tool that, if you enter your email address, will automatically deliver my new blog posts to your inbox for you. All those who subscribe for email updates between OCTOBER 30th  and NOVEMBER 30th will be entered in a drawing to win this REALLY terrific cookbook from Lisa Leake over at the 100 Days of Real Food blog: “100 Days of Real Food: How We Did It, What We Learned, and 100 Easy, Wholesome Recipes Your Family Will Love.” Um, what’s not to love about winning that book at the most appropriate time of year? Check it out here!

***

Halloween Candy
Photo Credit: Bluezones.com, but this could have easily been a photo taken of our kitchen counter after surviving a month of Halloween festivities.

Day 1 – Purge the Junk

Day 1 is focused on getting the junk out of the way. So listen up, trick-or-treat victims! All that candy your kids acquired last night (or, if they’re like mine, over the course of October) and all that candy you’re secretly happy didn’t get snatched up by the trick-or-treaters at your door? OUT! Yes, seriously. Here’s what I want you to do:

  • If it’s your kids’ candy, go through it with them and tell them they can pick out 5 of their favorites. Keep those and toss or give away the rest. Do not hide them somewhere “just in case.” Do not put them in the freezer so you can snack on them all year ‘round. Out they go. TODAY!
  • If it’s your own candy that you purchased for handing out, or because it was on sale, or because it was just…there…same rule applies as above but you don’t get to keep any. You have lots of sugar in your future with the upcoming holidays so don’t try to tell yourself you deserve this one thing. You don’t deserve to feel like crap. You don’t deserve the guilt afterwards. Out it goes. TODAY!
  • If there’s candy waiting for you at the work place Monday, make a mental note now to either get rid of it Monday morning or make sure to give it to someone else and have them keep it where you won’t know about it or see it. You can do this.

If you don’t fall into any of the above categories and aren’t concerned with candy overload, Day 1 for you is devoted to assessing what your “junk” is and getting rid of it. Maybe it’s salt in the form of chips and crackers, maybe it’s cheese and starchy carbs (I only speak from experience). Start assessing the junk in your kitchen and decide today to lay it to rest. If you don’t buy it, you won’t eat it. Unless criminal prosecution is totally your thing.

Junk Food is Cheap for a Reason

Stay tuned for Day 2 of 30 Days of Fitness tomorrow!