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When you have a busy day, week, or season of life, don’t give up on strength training.
What exercises to do
When you can workout
Where you can workout
All in the rhythm of your day, so you don’t miss any of the fun stuff.
Why can’t I find time to exercise?
I hear this from clients. And recently, when I wanted to skip some stretching, I heard it from myself.
In the video below I share about my yoga-class-gone-bad experience and the lessons you can use.
In everything in your life, you run on the pain vs pleasure principle. The return on investment of any activity - including fitness - needs to be pleasure in the moment and fulfilling now or, at least, soon.
What do you like to do on vacation?
What activities make you lose track of time?
What makes you come alive?
Let’s put these questions to use.
Do you love road trips to see new things?
Then going to the same gym, doing the same workout, seeing the same people may get boring quickly.
Colorado Road Trip
You need to change up your routine, working out one day at the gym, another day at the park, one day at home. Doing an exercise class one day and meeting a friend to walk another day. On the weekend going to a park you’ve never seen for a long hike.
Perhaps you prefer heading to the ocean; alternating between strolling the beach and reading a book?
Walking the Beach at Navarre Florida
Then you may enjoy walks in the park or taking your stretching mat by a stream on the weekend for a long stretching session.
Do you forget where you are when you are woodworking, painting or playing with a craft project? When I am organizing something, I can go for hours and it feels like minutes.
Is it sitting and looking at nature that absorbs you? If that’s you, definitely include outdoor workouts.
Before a new client and I commit to work with each other, we talk to see what their needs are and how I can help. In one of these recent sessions, a woman shared that she loves being with people but hates being out in nature. So a dance session with her grandkids or a yoga class is more her style than a walk at the park.
Physical movement?
Learning something new?
Interacting with people?
Art?
Music?
For me, physical movement and learning both make me come alive. Stretching does not involve much movement, which may be why I find it boring. But…if I put on a podcast or audiobook to learn – it helps.
If you love art and music, make sure you have some of your favorite art in your home gym and your favorite music playing.
It is in a different location than my home
It is a long session of movement with short holds, vs how I usually stretch alone which a few minutes here and there and is long holds.
I’m learning something new each time from the instructor.
It will help you identify your fitness personality and, based on that, what fitness activities you will enjoy most.
Your lifestyle changes when you travel. That’s a “reason” that over 50% of business travelers don’t stick with their exercise. (Yes. That’s from a real study.)
You are not one of them.
How?
Tuli Kupferberg said “When patterns are broken, new worlds emerge.”
When it comes to starting and sticking with fitness, nothing breaks old patterns like travel.
The benefits of exercise when traveling
Which type of workout you need to do
Which type of workout you may NOT need to do during travel
Places to be active that you’ve not dreamed of before
What to do if you don’t have access to a “gym”
One of the surprising gifts of movement is how exercise heals your gut.
As I am researching to present at this year’s Nourished Festival (link below), the studies on exercise and gut health have gotten me even more excited to workout.
Decrease gut inflammation
Increase good bacteria
Decrease pathogens in your gut
Help heal a leaky gut
Improve special-nutrients absorption
Knowing the powerful perks can get you out of the easy chair, then out the door.
Join me at the Nourished Festival.
https://www.nourishedfestival.com/gluten-free-expo-spring
You want to get healthier this year. But there are so many things you hear you “should” do, you don’t know where to start.
Should you meditate? Or journal? Or start training for a half-marathon?
Perhaps you need to try eating different or stretching more?
No need to worry about where to start.
It’s just three.
Reach out in a week and let me know how you are doing with them.
When you watch this video you’ll find out why.
More importantly, you’ll learn the benefits of tracking your exercise.
If you ARE NOT tracking your workout, choose a quick and easy method to try for 10 days. Then let me know how it makes a difference.
If you ARE tracking your exercise, pat yourself on the back. Ask yourself: Is it easy and motivating? Or does it need to change?
A friend called recently. After catching up, she asked me a question I often hear. "We've been trying this workout program, and it is not working right. Is it us?"
All-or-none-cookie-cutter-one-size-fits-all programs are designed to fail. And in the process, you end up feeling like a failure. Which then makes you not want to stick with a healthy lifestyle.
The program included high intensity interval training (HITT). Good. But maybe not good for you.
(Wondering what a HITT workout is? Or whether a low, moderate, or high intensity workout is right for you? Jump to the two-minute mark of this week’s video.)
Back to my friend … The problem is that she had recently overcome adrenal fatigue and has an 18 month old son..
But here’s an even bigger issue with the cookie-cutter workout plan! Five days of high-intensity exercise back to back does not allow enough recovery time, even if her adrenals were 100%.
Adapt.
My friend and I adapted a change in her weight training, lower intensity movement and exercises that rebuild energy. And made sure the schedule allowed for sleeping in sometimes, too!
What about your fitness? What is working or not working for you?
If you want help sticking with your fitness plan, don’t miss my Unlock Your Hidden Health Potential free online workshop.
It is coming up June 2 and 3.
When I asked the surrogate personal trainer (a.k.a. I did an internet search), I found two main fitness camps.
Their workout equipment is not part of their lives; it is their life.
I’ve trained clients who are blessed to have a full room dedicated to fitness. I’ve coached others who have a corner of their office for dumbbells plus a hallway for lunges.
Either set up works great.
Years ago, in a small condo, I had a 2 foot X 2 foot space to store my gear. Now, while I do not have a full room dedicated to fitness, I do have one wall in my office.
Oops. I did miss filming one piece of equipment:
When the weather is cold you probably don’t like to go walk or run outside. And when it is bitter cold, you don’t even like to get out to the gym. Right?
So, I have 10 do’s and don’ts for you to create and upgrade your home gym.
Having my step aerobics bench inconveniently located - just because it kept it out of the way.
Or keeping fitness equipment I didn’t use.
And shooting this video I realized I’ve kept some yoga balls I need to donate. It is amazing how we stop using workout gear and don’t recognize it.
Like having an inspiring fitness area. And having movies and music available.
Want more time with your family and friends … plus a way to increase your motivation, strength, energy, metabolism? Oh, and have things to do in the summer when you (or family) are bored?
Take this summer workout challenge for the next 4 weeks.
I’m taking it with you and going to post on my Instagram and Facebook pages what I’m doing. Check it out — and share what you are doing too!
Let’s rock this summer fun!
In this FREE guide learn how to:
· Stop the fad diet roller-coaster
· Exercise in your lifestyle
And Get Results that Last!
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ViREO Life is a health and wellness practice, incorporating physical activity, exercise, nutrition, and behavior science services. The text, photos, video and other media presented in this site and the social media connected to this site are for information purposes only. None of the above information sources are intended as a substitute for professional medical advice. This information is not to be used to diagnose or treat a health problem without consulting a qualified health care professional. If you have any questions or concerns, please consult your health care provider.
© Copyright 2016 Vireo Life and Sheri Traxler. All rights reserved, including text, photos and other material presented in this site.
