3 Tips For Daily Exercise

October/November are my favorite months of the year! In the Northern Hemisphere we are being treated to crisp mornings and glorious Autumn days, while those (way) down south are heading into Spring. Wherever in the world you live, now is the perfect time to establish a solid exercise routine. Today I share my three favorite “non-fitness” fitness tips! Enjoy.

1. Get it on the calendar: If it’s not scheduled, it’s not real. Block out 30 minutes everyday to exercise and let nothing short of an emergency take that appointment away from you.

2. Don’t overcomplicate: Exercise is not rocket science, despite what celebrity trainers tell you! Aim to move your body daily in a way that feels good to you –  alternate cardio days with bodyweight strength training, no gym required.

Did you miss the hotel workout routine?  Check it out here.

3. Remind yourself of the longterm benefits: The choices we make today impact our future opportunities. Whether your goal is to keep up with your kids or grandchildren, travel around the world, or prevent certain illnesses, incorporating daily exercise into your routine will help you to feel fit and healthy and meet those goals.

Are you exercising daily? Why or why not? Let me know in the comments below.

How To Get The Most Out Of Your Fitness Routine

One of the main questions my clients ask me is: what do you do for your workouts?*

I’ll tell you what I tell them. I do a bit of everything. Some days I swim, some days I run, some days I jump on a mini trampoline. I frequently do Pilates, a little bit of yoga and some weight training here and there. Sometimes I take it slow and sometimes fast. I move forwards, backwards, side to side, up and down. With weights and without weights. Inside and outside. With company or solo. With music, always.

The point is, I know that my body needs to be constantly challenged if I want to improve my fitness, strength and flexibility. And to be honest, my brain needs the challenge too. The same-old / same-old is a recipe for boredom

Photo source: Flickr

How about you? Are you getting consistent results or have you hit a fitness plateau? Maybe it’s time to think outside the running track.

Here are my 5 tips for better fitness:

Run your regular route in reverse. Not only will your eyes appreciate a change of scenery, so will your legs. Striking the ground at different angles, encountering uphills that you normally go down and seeing the sights from a new direction make this an easy fitness fix.

Try something new. Drop in to a random class such as Zumba, TRX, martial arts or even water aerobics! Pick an activity that puts you slightly out of your comfort zone and say hello to new muscles.

Keep it social. Participating in an active ‘non-workout’ is a great way to increase your functional fitness (i.e. the muscles and cardiovascular capacity that we need for daily activities). Some ideas include: tennis, wall climbing, stand up paddle boarding, or rollerblading.

Get it done in half the time. If you are a steady-state cardio type of person, set yourself the challenge of going a shorter distance, but twice as fast. Hill sprints, pool sprints and bike sprints provide a wonderful fitness boost and keep your metabolism burning all day.

Train with a beginner’s mind. Your body is different every time you workout. Don’t default into the same range of motion, weight limit or tempo purely out of habit. Where can you safely challenge your workout?

Now, I’d love to hear from you. Head on over to the blog and finish this sentence: “I will challenge my fitness routine by…”

Striving for daily fitspiration,

Jennifer Dene

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Tip Top Shape in Just 7 Minutes

It is HOT here in North Carolina. When the temperature is topping 100 degrees before lunchtime it seems easy to pass on the gym. Fortunately I have hit upon a stellar fitness routine that I can commit to daily, before the thermometer boils. And all it takes is 7 minutes.

Note: the secret is the everyday part. To be healthy in body and mind we need to move energetically everyday. Commit to 7 minutes and see how you feel.

Here’s what you need to do:

• Choose two, 3-4 minute, songs that inspire you to move. This is your 7-minute timer.
• Choose 1-2 simple exercises (you will alternate days between cardio and strength.)
• Perform those exercises at maximum effort for 2 songs*.
• Smile, shower and repeat tomorrow.

Example:

Day one: – 7 minutes of running, 4 minutes uphill, 3 minutes back down.

Day two: – Alternating 10 pushups and 10 lunges for 7 minutes.

Day three: – Bust a move with nonstop living room dancing (yes, I am totally serious!)

Day four: – Alternating 10 jump squats and 10 count plank.

…….

*Please note that maximum exertion is relative to your fitness level and physical condition. If you are new to fitness 7 minutes of power walking or walking up stairs is a great option. For people just beginning a fitness routine, commit to 30 days of cardio before adding a strength component and consult with your doctor or a professional coach before starting any new fitness program.

Be a fitspiration – Leave a comment below with your top tips for 7 minutes of exercise.

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