No Excuses!

There are so many excuses not to work out.  Too tired.  Too busy. No gym membership. No workout buddy.  No workout equipment. The list can go on and on.

So, here I am in the middle of nowhere in Nebraska relaxing for a few days over the holiday weekend at my parent's house and I am in dire need of a good workout.  What do I do when down on the farm?  I head outside and round up (no pun intended) a sledge hammer, a large iron spike and a concrete block.  These are my "free weights" that I started using a couple years ago when visiting my parents and not wanting to miss a workout.

The sledge hammer works great for single arm rows, tricep kickbacks and wood chops.  The concrete block takes place of a kettle ball for plie' squats.  The large iron spike, which weighs about 30 pounds, is my barbell used for squats, lunges, dead lifts, bent rows, chest presses, bicep curls and shoulder presses,  I top off my workout each day with a two mile run down the old country road that I learned to ride my bike on many years ago.

Some may use the time away from their normal routine as an excuse to not workout. Sometimes your body needs a rest and that's okay but when you need a workout, don't make excuses! Look around and be creative.  You'll be glad you did!

Why should I exercise?

Everyone knows they should do it. Some do it with vigor. Some not at all. I am talking about exercise, of course! Many people join a health club or gym this time of year because they want to lose weight. While losing excess weight in hopes of looking and feeling better may be the motivation for starting an exercise program, there are many additional health benefits for adults of all ages.

According to the 2008 Physical Activity Guidelines released by the U.S. Department of Health & Human Services, regular exercise leads to weight loss, improved cardiorespiratory and muscular fitness and improves cognitive function in older adults. There is also strong evidence that regular exercise lowers the risk of many health concerns and chronic diseases such as coronary heart disease, stroke, high blood pressure, type 2 diabetes, metabolic syndrome, colon cancer, breast cancer and high cholesterol and reduces symptoms of depression. The report shows moderate evidence that regular exercise may lower risks of lung and endometrial cancers as well as improve bone density and sleep quality.

I don't know about you, but I think this is a great list of health benefits that can come from engaging in regular exercise! Now you don't have to be a gym rat like me to reap these benefits! According to the American Council on Exercise (ACE), most health benefits occur with just 150 minutes of moderate physical activity at week. This can include jogging, cycling or even walking your dog at a brisk pace. Even greater benefits come when resistance training, or weight training, is incorporated at least twice a week. According to ACE, one of the most direct benefits or regular resistance training is is an increase of bone mineral density, which may reduce the risk of osteoporosis. Other benefits include improvement of insulin response, lower blood pressure, reduce pain of arthritis, decrease in depression and improved body composition. Which means you will be improving you health on the inside while looking good on the outside!

If you don't work out regularly, don't despair!  Everyone has to start somewhere and any exercise is better than no exercise! 150 minutes a week may seem overwhelming and it may be hard at first. If you don't exercise at all, go for 50 the first week, then 75, then 100. Work up to it. Before you know it, you will be at 150 minutes.  If you already clock in more than that on the treadmill each week, start incorporating weight training and try a cardio or tabata class to up your intensity.  Changing your routine just may get you out of that plateau you've been stuck on and re-energize your commitment to work out.

The question is now... are you ready to reap the benefits of exercise?  What are you waiting for?  Go. Start.  Today.

Get Moving!

So maybe your New Year's resolution is to lose weight or you are just feeling those holiday pounds and don't want to step on the scale.  Maybe it's not a weight issue, but a startling report from a doctor visit that you have high cholesterol, hypertension or are prediabetic.  Whatever the motivation, you are ready to move but unsure of where to start.

According to the United States Department of Health & Human Services, adults should engage in 150 minutes of moderate-intensity aerobic activity each week and also include muscle-strengthening activities two or more times a week.  If working out a few times a week is already part of your routine, meeting these recommendations are no problem but for many that just want to get started, it can be overwhelming and just plain confusing!

If you are a member of a gym or fitness club, everything you need is right through the door but can be somewhat intimidating if all you know how to use is the treadmill machine.  Most clubs offer new members a complementary session or two with a personal trainer.  This is a great opportunity to set realistic goals, take measurements and body fat calculations if you so choose, and have a trained professional demonstrate how to use all those strange looking machines!  You can also purchase additional sessions with trainers who will customize workout plans to help you meet your specific goals. 

Another advantage of fitness clubs are all the classes included in the membership.  Most gyms offer a variety from Bootcamp to Yoga to Zumba.  If you unsure of what the class entails, just ask. Yoga, Piyo and Pilates are low-medium intensity classes, depending on the instructor, and involve stretching, mental focus and coordinated breathing to improve posture, flexibility and core-strength.  Zumba, a latin based dance workout, and step classes which involve rhythmic step patterns on and off a slightly raised platform, are both usually very high intensity workouts that will leave you dripping with sweat!  There are also great weight training and toning classes that may be offered as rotating stations, free weights or group boot camp style classes with various names.  These are a great way to learn new exercises and techniques in a group setting and have fun!  Don't be intimidated by a new class.  Bring a friend or just ask if you can watch for a few minutes to see what the class is like before you decide if you want to participate.  You have nothing to lose but the calories you burn and remember it may take a few classes for you to get the hang of it.

If you are not a member of a fitness club, there are still great options for you!  There are DVDs, small equipment and weights that you can purchase from Target or Walmart, and many You-tube channels devoted to workouts from certified personal trainers.  If weights are still more than you are able to do right now, just start walking.  Any movement is better than no movement!  If you take your dog out for a 10 minute walk twice a day, increase it to 15 minutes.  Take the stairs instead of an elevator.  Park at the end of a parking lot and walk instead of circling for that close up spot (you will get less door dings this way, too!)  If you find yourself watching television or sports, get up during commercials and walk around your house or do jumping jacks. 

So wherever you find yourself on your fitness journey, the most important thing is to get moving.  Do something today.  Don't wait until tomorrow.  It's okay to take baby steps if you need to. Acknowledge that you may not be where you want to be.  It probably took awhile to get there and it's going to take awhile to get back.  Life is a journey, not a sprint.  It's time to get moving.