Tuesday, October 26, 2010

Andi's Healthy Advice

I totally forgot to post this yesterday.. but here you go!!

Trying to get a workout in, but you're crunched for time? This week's tips are all about saving time!
If you're short on time to exercise, try doing compound exercises utilizing your upper & lower body at the same time. For example, do lunges with bicep curls, squats with overhead press, calf raises with tricep extensions. Boom!! You just worked two major muscles groups at the same time! You can also invest in small hand weights to carry and/or ankle weights to add intensity to a power walk!
Something else I do is work in "little exercises" at the strangest of times. ;) While brushing your teeth, applying face lotion, or maybe even while applying make-up (not eye make-up though!)...stand in ballet stance (thighs together, heels touching, toes turned outward where feet form a V shape) & squeeze & contract your butt muscles! I know it seems silly, but why not get in a little strength training when you'd otherwise just stand there? Work on tightening your tush! Think of everyday tasks you do in which you could be doubling up your use of time. Here are some more examples:
*While rinsing or washing dishes, do calf raises to tone your legs. You can also do small controlled side & back leg lifts to tone your thighs & butt.
*While sitting on a swivel chair at work...once an hour take 60 seconds to plant your feet & twist your torso back & forth. If you can do it once every 30 minutes, even better!
*Another reminder to keep hand weights within eyesight of your couch, so when you're watching TV you can do bicep curls, straight arm extensions, etc. Heck, you can even sit on the edge of your seat, weights in hands...stand up & sit down to tone your thighs. You still get to watch your favorite shows, you're just making better use of your time!
*While driving in your car, suck in your stomach & tighten those abs. Hold for a 10 second count & release. (You can still breath while holding in your stomach!) Start at 10 second intervals & build up to 20, 30, and so on!
*Another absolute tried & true favorite of mine is wall push-ups! I remember to do this about 75% of the time when I take a restroom break at work. Before I walk out the door, I stand about 3-4 feet from the wall, & while keeping my back aligned & straight as possible, I max out on doing push-ups against the wall. Typically I'll do 20-30, but if I'm having a really stressful day...it feels great to push for 40+! Helps relieve tension. Of course, this doesn't have to be done in a bathroom! :)
Lack of time is a very common excuse people give for not exercising. When you are dedicated to making a change in your life, you make the time for change. The tips I've given today are meant to encourage you to be creative & think of ways you can fit exercise into your daily lives. Even on the busiest of days...a little bit of exercise here & there like the examples I've given above are better than doing nothing at all. 
Enjoy your week!
Andi Ramser
Beachbody Coach

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