Early Birds get what they want. If you want a fit, toned body, get up early to exercise. Try an early morning boot camp class. Run or walk with a friend. Get to the gym or fitness center before work (hey, they have showers, and you’ll free up the bathroom at home for someone else). Get it done before the day gets too hot or stormy, or before the June gloom turns into a beautiful day.
You’ll start your day by boosting your metabolism, you’ll have more energy through the day, you’ll be motivated to fuel your body with healthy foods – and your evenings will be free for friends and family.
Try an “extreme” sport! How about skateboarding? Or those little trick bikes? Maybe leave the street luge to the professionals, though.
Get your teens – or the neighborhood teens – to help you learn some of these trickier sports. Wear appropriate safety equipment – helmets, knee pads, wrist guards, etc.
If you enjoy it and want a bigger challenge, visit a skatepark! Let the kids teach you a thing or two.
Once in awhile it’s good to take a minute (or 5) to think about why we do what we do – so why do you exercise? (And if you don’t, why do you wish you did?)
Do you like the challenge of doing something physical?
Do you want to be stronger?
Do you want to lose weight?
Do you want to reshape your body – become leaner and more muscular?
Do you do it because you know it’s good for you?
Do you like the socialization – exercising with friends?
Do you like the alone time – away from other responsibilities in your life?
Do you do it because your doctor said to do it for your health?
Do you do it because you love yourself enough to do it?
And if you don’t exercise – do you love yourself enough to start?
Swimming is good aerobic exercise – it brings oxygen to your muscles.
It uses a lot of muscle groups, so it’s a whole-body workout, especially if you switch up the strokes you use.
Swimming is good for people who need to reduce load-bearing impact sports (like running or even walking). This makes it a good for physical therapy after some injuries.
It increases your endurance.
It’s also a lifetime sport – you can enjoy it at any stage of life, so get the family involved.
When the weather is hot – get cool in the water. The weather won’t keep you from exercising!
If you like competitive sports, swimming has teams and meets for every age level.
If you like to mix it up, try a triathlon, and swim-bike-run your way to a really fit body.
Swim as a warm-up to or cool-down from your dry land workout.
Cross-train with swimming. Whatever your main sport or fitness activity is, you’ll benefit from the muscle-building and endurance that swimming gives you.
So slather on your sunscreen and head to the beach or pool for some swimming!
As part of our BOOTY CAMP class (you can still join the class and see great results!), we’re spending three weeks in paradise – and that means (virtual) Hawaii, the home of our BOOTY CAMP coaches.
And nothing says paradise like a hula. We can’t all hit the beach with a grass skirt and a coconut bra – but hey, if you can, go for it! – but we can all get moving with a hula hoop.
Your local discount store has hula hoops for a pretty low price, or you can make your own. Then it’s just a matter of moving your hips. How long can you keep it up?
All that expensive exercise equipment only helps you tone muscle and lose weight if you use it… for something other than a coat rack.
Why not try some budget-friendly options instead? You can find instructions for most of this equipment on the web or in fitness DVDs (check your library, Netflix, or trade with friends for budget-friendly options).
Jump rope * It’s inexpensive, and it doesn’t take up much space either. If you have the ceiling height, you can use it indoors. Start with basic playground jumping, and work up to boxer jumping.
Stability and resistance balls * They come in various sizes, so get the one(s) that fit your workout. Use them for coordination and balance, building core strength. There’s nothing like pushups with your feet on a ball, or crunches while sitting on a ball to make you realize there’s more toning to be done. (Stability balls also make great chairs.)
Resistance tubes and bands * Inexpensive and portable, Marilu uses these for keeping up her fitness routine while traveling. Use them to build strength and flexibility, especially in your arms, legs, and glutes.
Handheld free weights * They’re basic, but they still work to strengthen muscles and bones. Be sure you get instruction on proper technique. They’re available everywhere, and often on sale.
Kettlebells * These cast iron balls with handles were originally used for training military and Olympic athletes. Be sure you get instruction on proper technique. You can get a full-body workout – cardio, flexibility, strength training, and core stabilization – from a kettlebell workout.
Physical activity helps you manage weight loss while building healthy muscle. To lose about one pound a week (a safe pace) burn about 3500 calories a week (that’s 500 calories a day).
Here are some favorite warm-weather activities – find some you enjoy and get moving! These numbers are for 30 minutes of activity. The first number is for a 125-pound person, the second number is for a 155-pound person, and the third number is for a 185-pound person.
Basketball or Football *** 240 * 298 * 355
Bicycling (16-19 mph) *** 360 * 446 * 533
Gardening *** 139 * 172 * 205
Golf (carrying clubs) *** 165 * 205 * 244
Rock climbing, rappelling *** 240 * 298 * 355
Rope jumping *** 300 * 372 * 444
Running (6 mph) *** 300 * 372 * 444
Soccer or Tennis *** 210 * 260 * 311
Swimming (vigorous) *** 300 * 372 * 444
Volleyball *** 90 * 112 * 133
Walking (4.5 mph) *** 150 * 186 * 222
These numbers come from Harvard Medical School research.
It’s Friday. Get your groove on! Yes, we count sex as exercise (as long as it’s active). Start with some partner dancing, and let it take you further. Make it romantic and fun.
Today’s song is a small show of thanks to Chef Ryan for sharing his foodie expertise with us these past two weeks in the Mix It Up March online class. It may seem like an unusual choice, but Ryan’s been around THMers for over a decade, and he knows we talk about all kinds of things here – including thongs.
For you? It’s time to get up and get moving. Use the song to motivate you as you pick up your office before leaving for the weekend, or to get you to “shake that thing” as you prepare dinner.
Just make that booty go! Swivel your hips, shake what your momma gave you, move your ass-ets.
