Just Checking In…

It’s been a while since I have checked in with everyone on your Get Up and Move progress. How are you all doing? Have you found something that you enjoy doing for 30 minutes a day that gets you moving? Do you have more energy? Are you sleeping better?

I have been doing great. I will admit, some days are better than others. Even when I don’t feel like getting in my workouts I still do and feel great after I am done. Lately life has been sort of crazy here, so I do feel a sense of accomplishment because I have not missed a single workout because of life issues.Priorities! Priorities! Priorities!

My week looked liked this:

Sunday: lap swim at a local high school 40 minutes

Monday: HIIT workout on the arc and strength training at the gym 1 1/2 hours total

Tuesday: 30 minutes cycling, stability ball exercises, 3 mile walk

Wednesday: 30 minutes on the arc, strength training all at the gym

Thursday: 30 minutes of cycling, strength training and toddler yoga with my little ones…always a joy to watch them do this

Friday: HIIT workout on the arc, strength training all at the gym 1 1/2 hours total

For today my plan is to get to the gym also. Saturdays are nice, I don’t feel like I have a schedule. Eventually I get there. During the week, it’s much harder, especially after a long day. Sunday I will not get in a workout because I will be shivering the calories away somewhere beautiful. Hopefully, if I can hold the camera steady and I will have some pics to share with you next week. It’s going to be cold but great to get some fresh air in my lungs.

Recently I decided to give the HIIT (High Intensity Interval Training) workout a try and I have really found them rewarding. If you are unfamiliar with HIIT workouts here is link for you to take a look at. Arc Trainer HIIT workout. Although, I do set my intensity higher and my strides are a little faster than they recommend, I am still able to recover my heart rate in the time recommended. To each their own, this is just an example of what they recommend. It’s a rewarding workout I can get out in 30 minutes with awesome calorie burn. I try and get in a HIIT workout at least twice a week, and so far so good.

I better get going and start on my “to do” list. I just thought I would check in an see how everyone is doing. Keep Moving:)

 

Member For a Month…

One month ago my husband joined the gym because he was feeling unmotivated and just feeling blah. Here is the update.

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For us this last month has been kinda crazy. Of course, all of you that are already gym goers know how crazy the month of January can be with all the new members. Well, ours is no different. Crazy is really an under statement. I have sure enjoyed having a partner at the gym even though we don’t do the exact same things.

I am a cardio first type of person. So I usually hop on the arc trainer and get done my 30 minutes right away. He had never been on an arc and made his way through all the cardio machines offered and finally settled on the arc also. This is nice because if we want to talk we can. Then we move on to the cybex machines. He lifts a lot more than I do and for a longer amount of time but I do more of a variety of machines. So in the end we finish at nearly the same time. Then we sweat out 15 more minutes of cardio, me on a bike and him on the arc again.

I have to say, if anyone is looking to brighten your mood, improve your health, enhance your life in general, you should really try an exercise program of some sort. The change I have seen in my husband is wonderful. Even though we were quite active before, winter is when he would loose a lot of his activity level. I still continued to work out on a regular basis, so I never really felt this decline in activity as bad as he did. He is happier, less stressed, his appetite has improved enormously and he has no trouble sleeping anymore.Oh, and I guess I could add my opinion and say, he looks pretty nice too:)

My hope for the future is that we continue to workout together on a regular basis. In reality, I don’t know if this will happen as regular as it is now. Once the snow melts and we can get outside we are busy. We put on many miles hiking, paddling, swimming, biking, playing tennis etc. that the gym is the last place I want to be. If the sun is shining and it’s warm outside I would much rather get my workout outside. But who knows, maybe this will give him the energy to keep up with me and we can do both gym and outdoor recreation. For example, when we kayak, he used to get so mad when I would come home and still want to go for a walk after paddling for 5 hours on the river. Plus the gym will be air conditioned which is great for him, he hates it hot. So maybe it will all work out in the end.

I must admit, he is not a big people person and I really thought that all the new January members would scare him away. So far I am wrong, he is dedicated and that makes me very happy.

Get Up and Move Update-Week 4

Monday 1/20: 30 minutes cycling and stability ball workout (at home), 30 minutes on the arc trainer, 15 minutes cycling and weight lifting (at the gym)

Tuesday 1/21: off

Wednesday 1/22: stability ball and 30 minutes of cycling (at home) and 30 minutes of HIIT on the arc trainer, 15 minutes cycling, and lower body weights (at the gym)

Thursday 1/23: 3 mile walk, 30 minutes of cycling, stability ball and light weights today

Friday 1/24: 30 minutes of HIIT on the arc,  15 minutes cycling and weight lifting (at the gym) and 1 hour of yoga at home

Saturday 1/25: 30 minutes of HIIT on the arc trainer, 20 minutes of cycling and legs/abs

Sunday 1/26: 30 minutes on the arc trainer, 20 minutes cycling and upper body/abs

This will be my last weekly update on my Get Up and Move Challenge. Occasionally I will check in and see how everyone is doing. I want to encourage you all to keep up the good work, and continue moving. If you have fallen behind don’t be afraid to start over on any day and just start moving again. 30 minutes is so little to ask you all to dedicate to yourselves and your bodies. I believe anyone can accomplish this if they really want too.

One of the things I have found very helpful in being successful with my workout plans is actually scheduling them into my day just like an appointment. I will take a look at my next weeks plans on Sunday and literally make a schedule of what and when I will get my workouts in. This next week looks like this:

Mon: home routine/ gym at night

Tues.: home routine/3 mile walk at night

Wed: off/ gym at night

Thurs:home routine/ 3 mile walk at night

Fri.: yoga at home/ undecided at night: off or gym

Sat.: gym

Sun.: gym

Many people plan there weekly meals, don’t forget to plan your weekly workouts too.

Keep up the good work everyone. Your body will thank you:)

Travel and Exercise/ Get Up and Move Update

Whether you travel for business or pleasure, getting in your daily workout is possible regardless of where you will be or what you will be staying in.

Granted, hotels are probably the easiest place to get in a workout since many of them offer a workout room/area, but what do you do if you are not in a hotel with this option? Here are some helpful ideas that you could consider.

Depending on where you are located when you travel many cities have gyms that will offer a daily drop in fee for travelers. It does not hurt to ask.

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You could also consider rentals, such as in Door County,WI there are numerous places to rent bikes and kayaks for a reasonable price.

When my husband travels for business, he will often save room for his yoga mat and throw in a dvd to practice yoga in his room before breakfast. It does not take up a lot of room and really could even be done without a mat if you wish. I found yoga very helpful when we traveled to Utah and did this every morning before meeting for the day to start hiking with our group.

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You could get in your strength training also without even leaving your room. Purchasing a set of resistance bands is perfect to throw into your luggage. Compact, light weight and easy to use.

If you have access to a car while traveling, finding a local high school may offer a track to run on. You could also find a nature trail to run on if you prefer running with a view. And if nothing else is possible, just take a walk near your hotel. You can walk just about anywhere.

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When we travel, I am someone that really needs to be able to get some kind of true exercise in no matter what. It truly just makes me a happier person. So, I will normally research the area we will be visiting and see what there is to offer.  I can normally have my workout done before my boys are even up and ready to go, so it never interferes with our plans of the day.

Don’t let travel be an excuse not to get in a good workout.

And now for my first update of the GET UP AND MOVE CHALLENGE:

(for this first update I am going to start on Monday Dec. 30 simply because it will be easier to post weekly updates for me every Monday)

Monday 12/30: 45 minutes cardio, 30 minutes strength training, 15 minutes abs

Tuesday 12/31: 15 minutes abs and strength training, 1 mile walk

Wednesday 1/1: 30 minutes arc trainer, 15 minute treadmill, 30 minute strength training(all at the gym)

Thursday 1/2: 25 minutes recumbent bike, 10 minutes strength training, 3 mile walk

Friday 1/3: off

Saturday1/4: 30 minutes cardio and 30 minutes upper body strength training (all at the gym)

Sunday 1/5: 20 minutes cardio on the arc trainer and 15 minute walk on the treadmill (all at the gym)

I was pretty proud of myself Sunday. I laid on the heating pad for most of the morning and finally forced myself to just get up and go to the gym. I have been nursing a sore back for three days, and Sunday  was the worse day. I did not feel worse after exercise but no better either. Although,I was happy I made myself go to the gym. No one said everyday was going to be great, but I did it and I was happy I did.

How did you all do on your GET UP AND MOVE goal?

I Still Can’t Believe It…

First, let me remind you the exact statement my husband made to me 8 years ago.

He said,”I am not giving up red meat and I will walk with you only twice a week!”

OK, I was not going to argue. Something was better than nothing at all. He was not happy at the time that his doctor wanted to put him on medication for cholesterol and blood pressure issues. I had already lost a significant amount of weight by this time and was walking about two miles a day by myself. He came home and said he asked the doctor to give him 6 months without medication to see if he could get healthier on his own. They both agreed and he left, arriving home to walk into the house and made the statement above.

I ask him to walk with me and just cut back on red meat. He agreed and we started eating better together (instead of just me) and walking twice a week. I was thrilled;) Little by little we started walking more and farther and the better he felt the more we started to do other things. 6 months later he returned and the doctor could not believe the results of his blood tests. Amazing what a little exercise can do. As of today we are both medication free, blood work is all perfect, and we are an active family.

Which brings me to the surprise he gave me the other day. He called me one morning and stated that he was not feeling good about himself and life was just blah. No energy, no will to eat, tired, just plain blah. Now this is weird because we still walk three miles almost every night. Yoga has not been done regularly but we do still do it together at times. So I said ok, what is your plan? He said,”I want to join the gym with you!!!” I was speechless.

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I have tried numerous times to get him to come try it as a guest with me and every time he shot me down before I even had the entire sentence said. Both him and my son hate it when I come home from the gym with loads of energy after a workout. So, we went that night to try it out. I took him on a tour of the place, we had a quick workout just so he could try out the equipment he was interested in and before we left, he signed up. I still to this moment find it amazing. To this date we have had a total of three workouts together so far and he is feeling the same energy I feel every time.

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Our plan for now is to still walk twice during the week and workout twice during the week at the gym. Friday’s are always up in the air what we do for exercise. Saturday and Sunday I have been known to spend 2-3 hours at the gym because it’s really my happy place. He is planning on working out on the weekends also, but I may have to cut back to 2 hours max if I want to workout with him. Winters are hard, so I really think this is going to make all the difference in the world to him.

I must say, I am so happy he is going to give this a chance. I can’t wait to workout together but I am even more happy he is doing this for him and no one else.

My question for  you is, do you and your spouse/significant other work out together?

Would you if they ask you too?

What’s The Best Time to Work Out

What is your best time to get the most from your workout? Mornings or evenings?

I believe there are pluses and minuses to both. Frankly, as long as you fit it in, you have accomplished the goal.

I suppose this could go either way for many people depending on your family and your job. For myself, I would workout every morning if time was not a consideration. Right now, I split it into three different times during the day from Monday through Friday. Weights and crunches first thing in the morning, aerobic and more weights in the afternoon, and either yoga, 3 mile walk or 45 minutes at the gym after dinner. Crazy, right?

I normally take one rest day during the week. Although, sometimes I think I should exercise every single day, it just makes me happy. Rest day is usually my bitchy day. Odd but true.

On weekends I almost always get up before my husband is even thinking about awakening and go to the gym and get a great 1 1/2 hour work out which does me good for the entire day. I wish I could fit this into my weekday mornings, but it’s just not possible.

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Some of the pluses I have found about morning workouts is:

*Workouts first thing in the morning will give you energy throughout the entire day.

*No excuse for not being consistent if it’s the first thing you do every day then nothing can surprisingly come up.

*You have a feeling of accomplishment and the day just started. Even if the rest of the day is crappy, you got in a good workout to be proud of.

*I love mornings because crowds are usually not a problem

*I find if I work out in the evenings, it’s much harder for me to fall asleep at night.

*Much of our family time is in the evenings, so if I can get in my workout during the day I don’t feel like I am missing out on family time.

Like I said, in a perfect world, I would workout every single day in the mornings. Maybe someday I will get to do this. Right now, when that alarm goes off at 4am, there is nothing that I would love more than to get up, go to the gym and return home from a great workout. So I wait patiently for weekends and get in my full morning workouts, and deal with the three way split during the week. Either way, a workout is a workout and as long as we all fit it in somewhere it’s an accomplishment.

When do you prefer to workout? Why?

Let’s Talk Yoga…

Yoga, some love it and some don’t. I will admit, I was very skeptical when I was told to give it a try to help with my plantar fasciitis about a year ago. After giving it some thought, seeing countless doctors wanting to try numerous medications and some even telling me they could try surgery but it may not work, I gave in and tried yoga. I figured, why not?

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Remember, I work out twice a day and walk three miles nightly with my husband, so I was not worried at all that I could not do this. My first session was great, some positions were odd and balance was tough, but I did it. I felt great everywhere when I was done, and found it quite relaxing. I was even quite amazed when I broke a sweat, which is not easy for me to do. I was happy, foot still hurt, but I had to give it time.

The next morning I woke up to do my normal morning routine, and I could hardly walk!!!! I think I stretched portions of my body that I have never stretched in my life. I could not sit on the floor (which I do daily for many hours for my job), could not bend over to pick up anything without wincing and I knew immediately I would not be working out on this particular day.

Two days later, I did the same routine again, with much more ease and again felt wonderful when I was done. Happily, the next morning I felt much less pain than the first time. Maybe I was on to something, so I kept doing it about three times a week and have been so amazed what I have discovered.

I am not a fitness expert and have no professional training what so ever in this field. I can assure you, if you are stiff and not very flexible, this is a nice, slow, moderate workout for anyone. My foot pain has since subsided completely, I have not visited my chiropractor in the last year for back or hip pain and I am so much more flexible than I used to be. All around, I just feel so much more better physically. I even raved so much about how I felt, that my husband said he would give it a try, and he loves the benefits he is feeling also.

The one point I want to get across is that in the world we live in, I hear all the time, I have no time to work out, I am too busy, my kids this and my kids that, it’s too expensive to belong to a gym, I am embarrassed to work out in front of others. Then your answer to all these issues is YOGA!

You can do this with very little money invested, all you need is a mat and a favorite yoga dvd (most library’s will even rent them at a low cost if you don’t want to buy one). You can do this in the privacy of your own home. Your children will love imitating the poses while you do them yourself, so have a fun family session. As far as lack of time goes, most dvd’s are 60 minutes long, which I am sure most people spend this long on social media everyday, which they can swap out for some personal yoga time.

Body’s are a lot like cars. They are meant to be moved around and not left sitting still. Yes, at first you may feel rough, sore and stiff. Give it time and I would bet you would feel the benefits sooner than you would think.