and can eat just about whatever they want because they're active all day!
In the real world, which I am now a part of, it's difficult to find the time, let alone get motivated, to workout. I completely understand now! Some days I'm exhausted after sitting at a desk all day.
Family takes priority, work, chores and all those things I've mentioned before in a prior post. However, I can honestly say to you that it truly is not that hard to fit a few exercises in your day, if for only ten minutes!
Exercise is essential to good health and keeping your body strong inside and out!
It also invigorates you, makes you happy, gives you energy, gives you confidence, and along with healthy eating habits you can absolutely lose weight! There are so many amazing reasons to exercise, but I'm sure the only thing that most people associate the reason to exercise is to lose weight. Well, that's a start, especially if you're overweight because from there your health will dramatically improve!!
But remember, your FOOD CHOICES MUST CHANGE in order to maintain weight loss!! :)
Are you ready to give it a try? Ten minutes is all I ask! You'll be so motivated that no doubt you'll push yourself to incorporate more YOU time for longer workouts!) ;D
Ten Minute Fitness Routine:
- Warm-up = 3 minutes
Step up and down on a step 6" or higher for 30 seconds (15 seconds on right foot, then
switch)
Mini jumps for 30 seconds (as if you're jumping rope), REPEAT both.
15 jumping jacks and 10 high jumps (reach up for the ceiling and keep your body straight
as you jump up quickly as high as you can!)
REPEAT both.
- Strength = 5 to 6 minutes
1) 10 push ups
(if you need to do "girly" push ups then do them, but just know that they are not
called "girly" push ups. I once had a male client who before he would even try a
regular push up was convinced that he couldn't do them. Before he even tried he was
embarrassed when he asked if he could do"girl" push ups. I said to him, oh you mean,
"MODIFIED PUSH UPS", because being on your knees makes it so that you're
pushing only half your body weight. Of course he felt better about that! ;)
2) 10 Overhead Press to Squat
I love this exercise! I feel that I'm burning tons of calories (ok I know that's not
possible, but it sounds good right?!). I hope you have some free weights around,
if not you can hold onto the big jug of laundry detergent or a jug of dish soap! :)
First holding your weights, 2 eight pound weights is a good start, or holding your
jug, squat as if your about to sit down in a chair, then as you transition to a standing
position bring the weights to your shoulders and when in full stance take the weights
over head.
ALWAYS HAVE CONTROL OF THE WEIGHTS.
REPEAT THE ABOVE TWO EXERCISES ONCE MORE
3) FIFTEEN Triceps Kickbacks
Oh those saggy upper arms! Women would constantly ask me how to "get rid" of
those flappy arms! Consistency my dear! Consistent weight training! Those poor
triceps just DO NOT get enough work, hardly ever! You need to force them to work!
And work they do with push ups, and now with this exercise we'll get'm again!
Please buy some free weights, but if you don't have any use some sort of bottle of
liquid that weights more than a small bottle of water, find something kind of heavy.
Beginners use 3 to 5 pounds depending on your strength level. Use 6 to 8 pounds if
you're intermediate, and 10 pounds if you're advanced.
Bend over slightly, pull your elbows up alongside your waist. Be sure to secure your
elbows there through out the exercise. Push your arms back, so they are straight and
return to starting position, keep going for ten repetitions ... work through the
exercise smoothly and breathe!
If you feel that you did not get anything out of that, increase the work load by adding
more weight. TRUST ME YOU WILL NOT turn into an Arnold Schwazenegger body
type! You have no idea how many times I'd hear, "won't working with heavy weights
make me big and bulky?"... rest assured that it won't!
Hold on almost done!
4) Ten Wide Squats
Hold onto your detergent jug, or 10 to 15 pounds (for intermediate to advanced).
Stand with your legs wider than shoulders, turn your toes out (so that when you
squat, your knees remain over your feet).
Squat down, taking about 2 counts down and 2 counts up.... comon' now I know you
can go lower than that!
5) And now with a minute or two left.... STRETCH!
Ok that's it! Please try it and let me know how you felt! Oh one more thing, if you think you really don't have time for a ten minute workout, do five minutes or even two minutes, do something and slowly but surely you will find yourself addicted!
Hope you have a fit day!
Happy and Healthy, that's me! ;D
~Rebecca~
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