1. Keep it Positive
Your brain doesn't process negative words, so framing your goals as "don't eat chocolate, or don't skip workouts, etc. may be fighting a losing battle
Do's:
- I will schedule time for my workouts this week
- I will increase my energy with fresh
- I will start each with stretches
- I will take a 10-minute walk at 3 lunch hours this week
- I will include 2 10-minute band workouts each week
2. Plan to Fail!
Yes...planning for your failing times can be critical as it builds in strategies for things that inevitably happen with our schedules and lives; successful losers have options when they can't fit their regular workouts in or when they indulge so that it doesn't become the end of the world and their goals!
Fail Safe Plans:
- The ever favourite 10 before 10 - if you have that in your day, it helps offset missed workouts
- 10-minute home circuits
- Home band workout options
- Post a list of exercises or circuits you can do at home to add exercise in a pinch
| Activity | Time |
|---|---|
| Hula Hoop | 22 minutes |
| Jump Rope | 8 minutes |
| Jog | 10 minutes |
| Step class | 12 minutes |
| Climb Stairs | 15 minutes |
| Sled in the park with your kids | 15 mintues |
| Ice skate | 20 minutes |
How to burn approximately 100 calories (Estimated for a 120lb to 150lb healthy person)
| Activity | Time in minutes |
|---|---|
| Clean/vacuum/mop floor | 25 to 35 |
| Wash dishes/iron clothes | 45 to 50 |
| Garden | 10 to 20 |
| Rake leaves | 20 to 25 |
| Wash/wax car | 20 to 25 |
| Wash windows | 20 to 30 |
| Walk | 15 to 25 |
Work in Workouts
Fit in quick and easy options WHENEVER you can, say during Superbowl commercials - i.e. 5 minutes of stretching and abs in the am., 5 minutes of squats and walking at lunch, 5 minutes of power punching in the evening, a 10-minute after work circuit, the 5-minute chair workout, etc.....it all adds up and can bridge those times when you do miss your regular intended workouts
Exercises:
- Lunges
- Squats
- Squats with front kicks
- Door squats
- Crunches
- Planks
- Push ups - off a chair
- Triceps dip - off a chair
- Running the stairs
Superbowl Circuits
Commercial Break #1
| Exercise | Description | Repetitions |
|---|---|---|
| Stair climb | Run up and down at a moderate to quick tempo | 2-3 times |
| Squat Kick |
Stand with feet shoulder distance
Squat down and press back up lifting one knee - add a kick Squat down and press back up lifting one knee - add a kick Repeat alternating legs | 5-10 each leg |
| Countertop Push Up |
Stand in front of counter (about 2.5 feet away) with hands on the edge Keeping elbows in, lower your body to so that your chest is in line with the counter, then press back up
| 10-15 |
| Stair Climb | 2-3 times |
Commercial Break #2
| Exercise | Description | Repetitions |
|---|---|---|
| Stair climb | Run up and down at a moderate to quick tempo | 2-3 times |
| Clock Lunges |
Stand with feet together Start with the right foot - step and lunge forward to 12:00 and back; step and lunge to 1:00, etc. through to 6:00
Change to left foot - step and lunge forward to 12:00 and back; step and lunge to 11:00, etc. back to 6:00
Keep posture tall and head upright Change to left foot - step and lunge forward to 12:00 and back; step and lunge to 11:00, etc. back to 6:00
Keep posture tall and head upright | 1-2 clock cycles each leg |
| Triceps Dips |
Start seated on the edge of a chair with hands close to hips Slide off forward, then bending from elbows, dip down and up | 10-15 |
| Stair Climb | 2-3 times |
Commercial Break #3
| Exercise | Description | Repetitions |
|---|---|---|
| Plank |
Start lying face down with forearms on the floor - tight in at sides of the ribs Take a deep breath in, exhale and draw the navel point in lifting the chest, abs and hips up to a diagonal position from the knee To advance, press the toes in on the floor and extend legs - keeping a long torso
| Hold for a count of 10 |
| Slow Crunches |
Start lying on the floor, knees bent and feet flat with hands back to cradle the weight of the head Start lying on the floor, knees bent and feet flat with hands back to cradle the weight of the head
Press navel point down first, then crunch to press chest and upper body up and forward Press navel point down first, then crunch to press chest and upper body up and forward
Lower and repeat | 10-15 |
| Reverse Crunches |
Start lying on the floor, knees bent and tucked in to chest Press navel point down first to curl your hips in toward your chest and release back down. | 10-15 |
