We need 30 minutes a day of moderate intensity physical activity, according to the Physical Activity Guidelines for Americans. It’s a great goal but it can feel unattainable for many people. If you’re new to exercise, jumping from zero to 30 minutes EVERY DAY can feel as daunting as being asked to run a marathon. This is especially true if you have no idea where to start or what to do for those 30 minutes.
Even for experienced exercisers there are days with back-to-back meetings or when the alarm doesn’t go off – again. Exercise can get pushed off the plate to balance out the daily demands on our time. With the holidays upon us, time for workouts becomes even more precious and scarce then usual. Rookie or pro, we can all fall into the “all or nothing” trap.
By the time I drive to the gym, I’ll just have to turn around and come right back. If I can’t get my whole workout in why even bother?
I can’t walk on the treadmill for FIVE minutes, how am I supposed to do 30? Where am I even going to find 30 minutes in my day?
New Book Preview: What You Can, When You Can
If the “all or nothing” mentality is holding you back from getting your daily workout, I’ve got good news for you. The latest research says our minimum dose of exercise may be lower than we once thought. A recent study in the journal Lancet looked at exercise patterns and life expectancy of over 400,000 men and women. They found that as little as 15 minutes a day provided health benefits and reduced all cause mortality.
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Women often neglect strengthening their arms simply because they don’t know which exercises to do, but building arm strength is important for a number of reasons. A woman with strong arms can help…
1. Prevent osteoporosis
2. Strengthen the spine
3. Improve posture
5 More Reasons Women Should Lift Weights
Plus, who doesn’t love toned arms?! Allow me to take you through my five best arm exercises for women. All you need for this routine is a pair of dumbbells and a few short minutes in your living room, hotel room, or wherever you may have a few spare minutes!
OVERHEAD TRICEPS EXTENSION
– Begin standing with your feet shoulder distance apart.
– Hold a dumbbell with both hands in a heart-shaped grip (it should feel like you’re cradling the dumbbell).
– Bring the dumbbell behind your head, bending your elbows.
– Engage your core and extend your arms straight, reaching the dumbbell overhead.
– Slowly return to the starting position. This is one rep. Complete 8-12 reps.
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There are three benefits to hiring a personal trainer. The first is accountability. Having someone waiting on you helps insure you get to the gym. The second is structure. We have enough to think about, letting someone else put together the workout is a huge time saver. The third is having someone who pushes you out of your comfort zone and makes you do the exercises you hate.
Even the most devoted exerciser has at least one exercise they love to hate. We hate it when we’re doing it, but we love the way we feel or look afterwards. I did an informal poll of my clients and came up with the five exercises they love to hate (and why we should all do them anyway).
Burpees (aka squat thrusts): I don’t think one client likes burpees. I like them because they are efficient. If you want to get to your heart rate up and work multiple muscle groups (core, arm, shoulders and quads) then the burpee is the quickest way to do it. A burpee can also be modified for almost every fitness level.
Squats: I get groans every time I mention squats. That means there are a lot of groans because we do some form of a squat at every workout. Squats are a part of daily life (think about every time you get up out of the chair). If you want to stay independent and function for your whole life squats need to be part of your workout routine.
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Getting to the gym on the weekends doesn’t usually happen for me. It’s my time to relax and unwind and the last thing I want to do is get bundled up, make myself presentable and go get sweaty for an hour. But, that doesn’t mean I don’t appreciate a quick workout before my weekend officially kicks off. This 10-minute arm workout that can be done at home (or anywhere) is my solution for that.
From boxing to yoga to body weight moves, this quick arm toning workout hits almost your entire upper body, including triceps, chest, core, and even your legs. So get into something comfy and breathable, grab a bottle of water to stay hydrated, and let’s get started!
One of the biggest excuses for not working out is the lack of time. By the time you get your gym bag together, drive to the gym, park, walk inside, say hi to your friends, do your workout, and head home again, you’ve taken up a good hour or two of your day. Because I know how valuable each individual’s time is, I developed this quick and easy access workout that can take only 10-30 minutes of your time. You’ll be getting your sweat on for that entire duration, not spending half of it driving.
All you need today is a staircase. It doesn’t matter how many steps it has because you can make do with whatever you’ve got – in your house, front porch, or stadium. Combining these exercises will give you a total body workout. The key to reaching success is to go as long as you can without any breaks (think Crossfit). My suggestion is to do one set of each exercise until you’ve completed all seven and call that round one. Try to do 3-5 rounds all together for the total workout, and only take breaks in between each round. Each exercise should be done for 10-15 reps. Once you feel like you’ve got it all figured out, start timing yourself and try to beat your time as each round progresses. Good luck!
Stair Laps: This one’s pretty self explanatory. We’re going to start with a few stair laps as our warm up to get that heart rate up, the legs stretched out and the blood pumping. For a stair case that is about 20 steps long, do 5 laps (down and back is one). Start off with an easy pace, and then pick it up after each lap.
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