Running on Empty

All too often we get caught up in our day and the first thing to go is the gym.

How can one find the time to exercise and make it worth the half or full hour and get the most out of it? After a full day of work, kids, or just a busy schedule it’s so hard to have the motivation to sweat it out and get our heart rates up. It’s so important to get exercise in every week and I am going to share a little insight on how you can make it work. Your mind and body will thank you.

Did you know that all it takes is thirty minutes a day of movement to keep our hearts healthy? That’s it! I chatted in a podcast last year on how to give yourself ‘two fifteens’ and work up to making the time to shift focus for thirty minutes. It takes some time, but it works. Start with a small amount of time and slowly add on more and more until you get to thirty. If you become a pro, you can make it longer but thirty is all you need. Take a listen to the Happy Little Seed podcast from June 2018 and tune-in for some good tips.

I have spent time as a personal trainer and fitness instructor and I have heard all too often the two biggest excuses to missing a workout or class. The two biggest excuses are…

"I don’t have the time to go to the gym!"

“I can't afford a personal trainer or a gym membership!”

So, after training friends and clients for several years… I had an epiphany. I will post exercises through Happy Little Seed weekly for suggestions on new and exciting workouts anyone can do from home. Brilliant. A free way to get advice and the best part, I can also participate in this little adventure. I enjoy frequenting the gym, but I also find myself very short on time these days. So here’s to us and to this freebie of a workout online. I’m psyched. I’m raising a glass of Gatorade to your health.

WEEK #1

Static stretching for 5 MINUTES. Don’t short cut this one, you have to stretch. Static stretching is holding a stretch for 20-30 seconds at a time and assists in improving your range of motion (very important). It’s important to make sure you don’t bounce when you stretch and you ease in and out of each stretch. Sometimes it’s easier to stretch once you’re “warm” so if you feel like it’s difficult- jog in place for a few moments prior. If you’re ever in extreme pain, make sure to stop and see a doctor before continuing.

Basic static stretches for continued progress:

Shoulder Stretch: Lock your fingers together and reach high above your head. Your lower back should be flat or slightly arched inwards. You can make sure you aren’t arching your back by pulling in your bellybutton and imagining someone is about to punch you in your stomach (flex your abdominal muscles). You can perform this exercise sitting or standing.

Lower Back Stretch: Lying flat on your back place the sole of your right foot on your left thigh. Grasp your right knee with your left hand and gently roll it to the left. Try to get your knee as close to the floor as possible without your right shoulder leaving the floor.

Tricep Stretch: Place your left hand behind your head and reach as far down your back as possible. With your right hand grasp your left elbow and gently pull it behind the back of your head. You can perform this exercise sitting or standing. Repeat for the other arm.

Groin Stretch: Sit down and place the soles of your feet together. Clasp your ankles with your hands so that your elbows rest on your knees. Gently push your knees down with your elbows until your feel the stretch.

Hamstring Stretch: Sitting down, stretch your legs out in front of you while keeping your back flat and upright. Bend your left leg keeping your left foot flat on the floor. Slowly reach forward and try to touch your right toe with both hands. Bend from your waist keeping your lower back flat and your head up. Repeat for the other leg.

Calf Stretch: Stand arms length away from a wall and with feet shoulder width apart. Place your right foot about 2 feet in front of your left. Keeping both heels flat on the ground lean towards the wall by bending your right knee. Your left leg should stay straight. Push gently against the wall for a deeper stretch. Repeat for the left leg.

Achilles Stretch: This is exactly the same procedure as above except as you lean towards the wall let both knees bend. Rather than leaning forward you should feel like you are lowering yourself straight down. Remember to keep both heels flat on the floor. Repeat for the other leg.

Quadriceps Stretch (if you have knee pain- DON’T DO THIS ONE) Standing upright hold onto a support with one hand (i.e. a chair) for balance. With your other hand clasp your ankle and pull your heel into your butt. Repeat for the other leg.

To start, you will need to get your heart rate up for 10 minutes. I usually do high knees, skaters, jumping jacks or burpees (if I’m feeling really daring). You can walk or jog as well… anything to get your heart rate up and you should break a sweat. If you don’t, you aren’t working hard enough. If you need some guidance on what you can do as an alternative to walking or jogging, I have collected some clips below for a guide:

Watch your form to make sure you are performing these correctly. A mirror works well!

Form is key with this. Listen to her tips!

Everyone LOVES BURPEES!

For the next 15-20 mins, you should focus on weights. If you don’t have hand weights at home you can do body weight exercises. I would suggest starting with upper body and alternating to lower body after. For instance, do 10 push-ups and then take a 30 second to 45 second break (longer if needed) and then do 10 lunges. I would pick two exercises per day to alternate between for three rounds. Here’s a sample for the first week:

Monday, Wednesday, Friday: 10 traditional push-ups, 10 alternating lunges, 3-4 rounds.Tuesday, Thursday: 10 tricep dips (on bench or chair), 10 donkey kicks, 3-4 rounds.

This may not seem like much, but it is! If you’re more advanced, you can add in dumbbell exercises in place of these body weight exercises above. I have included clips below for the above exercises.

Watch Your Form!!

Watch your form and alignment!

Find the right chair or bench!

It seems weird, but I promise it’s worth it!

After completing your workout, make sure to stretch again. Another round of static stretching is ‘perfecto!’

I can’t wait to continue to post these for everyone and help in a small way to better your (and my) health! Exercise is the BEST way to relieve stress, feel good and gain strength! Happy sweating!