Are you one of those Canadians we're hearing about who isn't getting nearly enough activity? If so, whatever you do, don't beat yourself up and don't feel you have to go to the gym!

First, feeling guilty is not a great motivator. Guilt can often make the situation worse. We see this happen all the time, particularly in the New Year as people make resolutions for their fitness and nutrition. One slip back into old behaviours can make you feel like saying "well, I've blown it now!" Wherever you are with your fitness and activity level, there are options that really can work for you.

This takes me to my next point. I'm going to share the biggest fitness secret -- gyms don't get you fit! Buying a membership to a club or purchasing expensive equipment and programs won't be the solution to losing weight and getting into shape. The real solution is making your life more active which can happen in very easy ways one step at a time.

Our lives have become more convenient which means we burn fewer calories and work fewer muscles during our everyday lives. How did people do it before gyms were around? Life took more physical work.

If you aren't getting enough activity because of lack of time and/or motivation, try making your life LESS convenient! If you do this daily, you'd be amazing at how many calories you can burn.

There are two things to keep in mind for your motivation

1. Consistency = success -- for any fitness program; I would rather see someone do 10 minutes every day than go to the gym once a week

2. It all adds up -- yes, you only burn small amounts but burning 50 calories (which doesn't take much) four times in a day burns 200 calories which can be equivalent to a 30-minute workout.

So what can you do? Here's just a sample of the list we have for you:

In the kitchen while waiting for your coffee or tea…

  • counter-top push-ups -- hands narrow for more triceps, wide for more chest
  • squats -- hold the counter and squat down and up
  • lunges -- use the counter for balance or support
  • The washcloth workout -- we have a whole workout you can do with a cloth in your kitchen (check out www.libbynorris.com)

Make your couch a workout station…

  • couch triceps dips – sit on the edge with hands by your hips and dip down and up
  • V-sits – lean back and tuck one or both feet
  • arm chair climbers – face down with hands on arms, run on the spot knees to chest
  • couch planks – forearms on the seat, extend back to toes and hold!

Make little things less convenient…

  • climb more stairs – this burns about 7-10 cal/min and works legs and glutes
  • brush and move – while you're brushing your teeth, do lunges or walk around
  • take more trips – whether it's groceries from the car or piles by the stairs, take more trips; it burns more calories and is safer on your shoulders or your back

Yes, some of these tips can seem crazy and too simple to be solutions but all these extra calories burned really do add up. The added bonus is that when you keep your muscles moving, you can help prevent your metabolism from slowing down as you age!

Look for the more tips and the washcloth workout posted here and on www.libbynorris.com