Last week I had a consult with a new client – a gorgeous woman in her sixties who wanted to lose a few pounds that “will not seem to go away!” We talked about her diet and there were a few things to work on, but I also wanted to know about her activity level.
She said, “I am very active” to which I asked “Well, how active are you?? What exactly is your workout routine?” She then started to put her hand down her shirt and I started thinking “hmmm…this is going to get awkward” until she pulled out a pedometer that is clipped on to her bra! I mean…genius! She has been wearing this gadget (it is called a Fitbit by the way) every day and she sets goals for herself on how many miles and flights of stairs she will walk daily. She says no matter what, she will reach these goals – even if it means taking a walk in the evening or doing a few flights of stairs in the middle of the work day. How awesome is that?!? She has no excuses since the pedometer is hidden so regardless of whether she is wearing work clothes or workout clothes she has it on and no one is the wiser. It keeps her motivated and allows her to have a goal. Love it.
Are you working out daily? Are you moving daily? Please fire up and get out there. Here are some tips to get you going depending on where you are with your exercise routine
For the totally unmotivated who has no interest in exercise…you know who you are…
Do something! Anything! Get a pedometer to motivate you, check out the many apps out there to get you on a routine, try a workout class and see if you like it, find a buddy to force you to get active, hire a trainer (money seems to motivate everyone!) or just walk around the block at home or your office once a day. I will take anything – just get moving!!
For the total newbie…
Start walking and/or swimming. They are the least amount of impact and are fantastic for you. Set a goal for yourself that is within reach – even 10 minutes a day. Whatever will work for you. Make yourself accountable and see how good you feel over time. Every day it will get easier…promise!
For the cardio rat who isn’t seeing results
Learn how to do squats and lunges. These are the two best exercises you can do. They work your entire body and are essential in building muscle mass. So many of you jump on that elliptical or treadmill and sweat like crazy but you are not doing the strength training you need to really take things to next level. Hire a trainer to teach you proper technique and get a routine that works for you. Please do these exercises properly. I see so many people do them wrong and it can lead to injuries and pain. Learn them, get strong at them and these two exercises alone can change everything.
Think you are doing everything right but secretly you know you can push harder?
Then do it! Up your intensity by increasing frequency, resistance and/or time. Introduce intervals into your strength and cardio routines to see just how hard your can push yourself…even if it is just for 10 seconds or a few reps. Get your heart rate up and fatigue your muscles so you really push yourself to the next level and out of a plateau.
Travel for work and cannot get a workout in?
There are so many apps out there that are awesome! They have workouts that you can do in your hotel room that will get a serious sweat on. Try to stay in a hotel with a gym and even if it is just 15 mins – get a quick workout in. Do the most basic routine – squats, lunges, plank, push ups and sit ups – so simple but so so effective! I know how difficult it can be, but try to create a new habit and fit exercise into your travel days.
Injured and feeling like you cannot do anything without pain?
There are plenty of things to do to stay active and strong even if you are injured. Find a physical therapist, Pilates instructor or trainer that is specialized in rehabilitation and figure out a routine so you can still stay active daily. Don’t give up!
Channel your inner Olympian or workout hero or think of my client who wears her pedometer everyday to get her steps in…you never know what is down your shirt that will fire you up. GO GET EM! And have some fun!