Get Outside

I don’t know about you but I am loving this weather outside! A good ole dose of vitamin D to be exact! This is the perfect time to get moving if the winter months have gotten you down.

Today my post is a little different from my normal nutrition posts. This one is for those of you who want to get moving but don’t have all the time in the world or the money to get a gym membership. Exercising isn’t always about going to the gym and spending an hour or two. You can literally get your metabolism and blood flowing in between errands or even on your lunch break.

A few tips and tricks I like to tell clients to do to keep them moving when they cannot meet with me or if they just want to add in a little extra:

  • A walk outside your office on your lunch break( this can be anywhere from 15-30mins) doing this everyday will make a big difference.
  • A quick morning body weight circuit before work to get the blood flowing: ( do this circuit 1-3 times before you hit your shower)
    • 30 squats
    • 10 pushups
    • 30 mountain climbers
    • 30s plank hold
    • 30 lunges total
    • plank shoulder taps 30
    • 30 total Single Leg v ups
    • 10 burpees
    • side plank hold 30s each side
  • Do exercises during commercials when you’re watching your favorite TV shows:
    • plank it out during a commercial
    • squat it out during a commercial
    • pushups for the length of the commercial
  • Get creative with your walk or jog on the greenway:
    • use a bench for tricep dips like the ones I am doing in the picture above
    • use that same bench for step ups
    • bench again for rear foot elevated split squats
    • elevate your feet on the bench for decline pushups or mountain climbers
  • Get creative when you take the kids to the park
    • use a swing hold onto the chains and do a row by pulling yourself up
    • place feet on the swing and pull knees into chest for a knee tuck
    • use the same exercises from the bench ones above
    • use the monkey bars to either hang upside down to crunch up, hanging leg raises, or do a pull up
    • bring a band with you to wrap around a part of the play ground to do rows, kickbacks, flys, etc. (get creative)
    • lateral and front step ups onto the slide
    • in between sets of these do something get your heart rate going like a set of burpees, mountain climbers, plank jacks, power push ups, or half burpees!
  • Dust off the old wheels ( bike that is ) and go for a bike ride. To take away from boredom go somewhere you haven’t been yet.
  • Another all time favorite is roller blading. If you have a pair from years ago make it nostalgic and have fun with re introducing it into ¬†your routine.

With these tips you can easily get in an extra 15-30 of working out in your day and have fun with it! I hope you all have a beautiful day!

Healthfully Yours,

Krystal Goodman