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No Nonsense Exercise Tips

No Nonsense Exercise Tips

Tired of all the latest and greatest fads and trends? Looking for direct, to the point exercise tips to help you reach your goals? Look no further! This week we are sharing out best, no nonsense exercise tips to get you fit, healthy, and on with your busy life!

Move More.

No Nonsense Exercise Tips

Walking

This may sound overly simple, but the best possible thing you can do to fit exercise in to your day is to move as much as you can. Stop trying to cut corners by selecting the closest parking spot or driving to the shop when you can take a ten minute walk instead. Live intentionally and incorporate movement into your daily activities whenever possible.

Everyday tasks such as cleaning can be a great opportunity. Instead of trying to carry as much as possible upstairs, take an extra trip or two to increase your daily step count and increase your safety as well. How many times have you fallen, or almost fallen from carrying too many things? Be safe and burn some calories making that extra trip—it’s worth it!
​ You will be surprised by how many calories this burns!​

Work outOnce you’ve incorporated more activity in your daily routine, try looking at your schedule and pick a time slot a few days a week to dedicate to exercise. This may mean getting up an hour earlier, before your family gets up for the day, or it may mean recording your favourite evening show to watch later. The important thing is that you make exercise a priority. If you don’t do it, you cant benefit from it.

You wouldn’t skip your child’s dental appointment or sports practise, so why would you skip your workout? It’s important!

Don’t over think the workout time you choose. There are plenty of studies that show working out in the morning offers the most benefit for your mind and body, but ultimately whatever gets you to exercise is what will benefit you the most.

If you’re not a morning person, don’t try telling yourself that you’ll get up at 4 am to workout (at least not when you’re first starting), instead pick a realistic time that you can dedicate to fitness. Once it’s a habit, if you really want to change it or work on becoming a morning workout extraordinaire, you can—and it will be easier than you think! Creating a fitness habit means you will look forward to your workout and will likely find yourself missing it when you can’t get to it. A healthy mum, dad, friend, or employee is a more productive one!

Be Realisticcycling

Don’t expect to be able to run a marathon after a week of workouts. Expecting too much too soon is a guaranteed way to burn yourself out before you even really get started. If you hate working out, don’t tell yourself you have to workout for an hour a day, every day. Instead, start with ten minutes a day for a week. The next week go for twenty minutes three to five days. Eventually, you can work your way to thirty minutes to an hour three to five days a week. Once you get past the mental block that working out is a chore, you’ll find yourself doing it without second guessing yourself and working out for longer periods will become easier, both mentally and physically.

Set yourself up for success and stay accountable.

Stay hydrated and eat healthy foods that will fuel your body, instead of weighing your body down. When you provide your body with healthy, whole, natural foods, it will respond by having more energy and better health. You’ll feel physically better and have more mental clarity, which will help keep you motivated to exercise on a regular basis.
​We try to eat as much organic food as possible and we have raw and steamed vegetables every day. We also drink a glass of water with lemon as soon as we wake up and green tea during the day.​salmon

Remember, you don’t have to be a perfectionist! If you don’t have time for the hour at the gym you planned on because your children’s after school activities ran late, don’t skip the gym! Going for even twenty minutes will help keep you accountable and give your body and mind the benefit of exercise. If you can’t make it to the gym, go for a walk, do some calisthenics before bed, or anything else you can think of that will help get your heart rate up. Five minutes is better than no minutes!

The more you tell yourself “I’ll do it tomorrow” the more days you’re likely to let pass….and the more likely you are to break any kind of habit formation you’ve been working towards. Hold yourself accountable for your actions and your inaction’s. When you’re struggling to find your motivation, ask yourself why you wanted to start in the first place. A journal is a great tool for this, especially if you can start it from the beginning (or wherever you are today!). You can look back and remember why your health is so important to you.

Looking for some quick exercise routines? Try these quick, no nonsense exercises that require little or no equipment!

25 Jumping Jacks

10 press ups

15 Lunges (each leg)

25 Jumping Jacks

10 Burpees

Try repeating two or more times once or twice a day, 3 days a week

Two minutes of your favourite stretches

Or for a tougher cardio workout:

25 jumping jacks to warm up

2 minutes jumping rope (if you don’t have one, just pretend you do, the motion is the same)

10 press ups

12 oblique crunches (or other ab exercise)

2 minutes jumping ropeRope

10 press ups

1 minute jumping rope

Repeat as many times as your schedule or your fitness level allows!

Stuck at work with no gym?

Walk the stairs on your coffee break

Walk a lap or two around the parking lot or block

Do calf raises while riding in the elevator

bottlesSneak in a few squats on the elevator or in your office

Make a habit of refilling your water bottle often. You’ll stay hydrated and get more steps in at the same time!

Park in the back of the parking lot, even if you’re the first one there in the morning. Every step really does count!

Use a few reams of paper as weights to get in a few arm curls or other arm exercises

Louise and Richard Thomas founders of Fresh Start

Louise and Richard Thomas founders of Fresh Start

 

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