Saturday Weekend Warrior Workout – Slow to Fast

Ready for your weekend? It’s time to get moving with this super slow and speed drill full body workout.

Workout Basics and Warm Up

To plan your workouts think about doing something focused 3-6 times a week and taking 1-3 days of what’s called active rest (clean house, walk the golf course, go for a hike, take the dog for a long walk, do squats throughout the day – link it to every time you go to the bathroom for example.

This movement is important for recovery and allows your body to do something active for fun, wellness, blood flow to the sore spots from your focused workout, etc. This keeps the body oriented toward energy flow and movement.

Making sure to get a weekend workout in is a great way to make sure your active rest days are not consecutive. Consecutive days off can make it harder to return to your focused workouts on Monday.

Make sure to warm up. Spend 5-10minutes doing easy movement, stretching, and allow the muscles you are going to work to “wake up”. Work to include all the big joints and major muscle groups. It’s a great time to get your music right, your shoes tightened or loosened, or make sure you hair is out of your way. By fixing these things now, you are more likely to stay focused on the work.

When you complete the round, give yourself a pat on the back, a fist pump, something that celebrates your accomplishment. This is a big deal for helping habits stick, and helps you be realistic about all the hard work you are doing.

If you are unclear about a movement, look it up. There are lots of resources online that allow you to make sure you have good form. Always work up to adding weight or making a movement less stable. Good form comes first.

Super Slow 1

the following three movements are done super slow, to the count of 10 up, 10 down. Focus on your balance and stability. Pull the belly button in and up and keep the spine supported with the contraction. Practice using good form – form always comes before speed. 

  • 10 Kick through right leg lunge without weight, challenge your ability to balance, but hold on as needed. Front knee should remain behind the ankle throughout the movement. Shoulders should center over the hips. Step back into the lunge and up into the front kick
  • 30 Crunches
  • 10 Pushups – do on your knees or standing against the wall if you do not have the core strength to maintain form through your lower back. Your back should not “sway” toward the floor.
  • 10 Kick through left leg lunge without weight, challenge your ability to balance, but hold on as needed. Front knee should remain behind the ankle throughout the movement. Shoulders should center over the hips. Step back into the lunge and up into the front kick

Speed Drill 1

Do each movement below for 30 seconds: hold on as needed, but challenge your balance. Use good form. Go only as fast as you can maintain your form.

  • Kick through right leg lunge without weight
  • 180 Jumps
  • Push Ups
  • Butt Drops
  • Kick through left leg lunge without weight.

Super Slow 2

The following three movements are done super slow, to the count of 10 up, 10 down. Focus on your balance and stability. Pull the belly button in and up and keep the spine supported with the contraction. Practice using good form – form always comes before speed.

  • 10 Squat to balance toe raise begin with feet shoulder width apart, squat back (think music festival porta potty and you aren’t going to touch anything while you go, and will not soil your clothes), knees behind toes and over ankles. Lower as far as you can and maintain a flat lower back, if it rounds you’ve gone too low. As you come up continue to rise until you are balancing on your toes.
  • 10 Frontal Arm Raise – you can use weight or not, maintain good form and do not rise above shoulder height. Can do arms together or single, maintain symmetrical balance for body on single
  • 10 Medicine Ball / Weight Russian Twists – each side
  • 10 Alternating Diagonal Shaking Hand Planks – each side

Speed Drill 2

Do each movement below for 30 seconds: hold on as needed, but challenge your balance. Use good form. Go only as fast as you can maintain your form.

  • Squat to toe raise
  • Power Burpee
  • Medicine ball / weight Russian Twists
  • Rocket Girls – Plyometeric Split Lunges

Finish Strong

YOU DID IT!! Now that you have finished the “work” portion, it is time for flexibility training. Spend some time stretching all the muscles you worked – in this workout, it’s full body so give all your major muscles a good stretch. Then grab a good post workout snack. Together these get your muscles ready for tomorrow’s movement and make sure you are ready to meet your goals.

Words of Caution …

Please make sure to follow your body. Do not push through pain. Discomfort/Challenge are different than pain. We want to challenge ourselves we do not want to hurt ourselves. Find the level that is right for you and move at that level. Make sure to choose weight and stances that support your body style – if you have to use the wall to do your push ups do that, if you need a chair or a bench use those. Make sure you are doing what you need to do for your body type and current personal level of fitness.

As always have a fun living in your body today!


Ready for Bed …

Have trouble getting to sleep? Be kind to yourself even if you are worried about it. Part of getting ready to relax is allowing for the discomfort of the unknown. Know you are working on new habits and that effort pays off.

Have you been working to shift your bedtime routine to support your quality of sleep. This is one of the hardest skills my clients struggle with. It is such a fearful time because “what if I don’t get enough tonight?” or “will I even get to sleep?” the thoughts begin to plague us before we hit the pillow.

Your job … is to believe that you can shift old patterns and that you are patient enough to work through the effort it takes to make a change in your life. This is hard work. New behaviors take 20-40 days to get set up. Sleep is one of those that takes a while, and often we’ve conditioned ourselves to worry about it.

Tonight, as you go to bed, have grace with yourself and say “I am going to sleep well. I have been working hard to get back on track and shift my system, step by step. I am doing the work and I sleep well as a result”. If it does not go great, just remind yourself that you are working on it and step by step shifting old patterns. Have compassion for the work you are doing and know that each night you give it effort you help make those changes possible.

Little by little … step by step … Sleep Tight.

Saturday’s Weekend Warrior Workout

To plan your workouts think about doing something focused 3-6 times a week and taking 1-3 days of what’s called active rest (clean house, walk the golf course, go for a hike, take the dog for a long walk, do squats throughout the day – link it to every time you go to the bathroom for example.

This movement is important for recovery and allows your body to do something active for fun, wellness, blood flow to the sore spots from your focused workout, etc. This keeps the body oriented toward energy flow and movement.

Making sure to get a weekend workout in is a great way to make sure your active rest days are not consecutive. Consecutive days off can make it harder to return to your focused workouts on Monday.

Make sure to warm up. Spend 5-10minutes doing easy movement, stretching, and allow the muscles you are going to work to “wake up”. Work to include all the big joints and major muscle groups. It’s a great time to get your music right, your shoes tightened or loosened, or make sure you hair is out of your way. By fixing these things now, you are more likely to stay focused on the work.

When you complete the round, give yourself a pat on the back, a fist pump, something that celebrates your accomplishment. This is a big deal for helping habits stick, and helps you be realistic about all the hard work you are doing.

10’s For Strength

Do 10 reps of each exercise below. Make sure you have good form before you make any movement harder. Form before function or you won’t have function (you’ll hurt yourself instead).

Round 1

  • Backward lunges
  • Elbows Wide Push ups
  • Side Lunges
  • Elbow-In Low Row (to make weighted use dumbbell, bands, canned goods, full/semi full milk jug, your kid – be creative & make sure it feels good to lift, some items do not)
  • Forward lunges. (if you have problems keeping your knee over your ankle here, do another set of backward lunges)
  • Elbow-Out High Row (see above for weight)

Round 2

  • Narrow Squats (put a block, small ball, or towel between your inner thighs for this one to help focus on those muscle groups)
  • Supine Overhead Lat Row (lay on your back on the floor or a bench, feet flat on the floor, knees bent, with 1 weighted item in hands. Move that item from chest level over your head and return pulling down toward the stomach area. Do not move lower than the floor/top of the head, and keep the arms straight throughout the movement. If low back lifts shorten the range of the movement. And make sure you do not drop the weight on yourself)
  • Pile Squats
  • Elbows in Push Ups

Round 3

  • Single Leg Squats – 10 to each side
  • Shoulder Lateral Raises
  • Cherry Pickers
  • Bicep Curls
  • Curtsy Squats
  • Tricep Overhead Press

YOU DID IT!! Now that you have finished the “work” portion, it is time for flexibility training. Spend some time stretching all the muscles you worked – in this workout, it’s full body so give all your major muscles a good stretch. Then grab a good post workout snack. Together these get your muscles ready for tomorrow’s movement and make sure you are ready to meet your goals.

Words of Caution …

Please make sure to follow your body. Do not push through pain. Discomfort/Challenge are different than pain. We want to challenge ourselves we do not want to hurt ourselves. Find the level that is right for you and move at that level. Make sure to choose weight and stances that support your body style – if you have to use the wall to do your push ups do that, if you need a chair or a bench use those. Make sure you are doing what you need to do for your body type and current personal level of fitness.

As always have a fun living in your body today!

Change Happens … Make Yours Happen on Purpose

Want your life to be different? then you have to do the work of making small shifts in your daily habits to form new routines that get you where you want to go.

Now that Friday is almost done, how did your 1st week of the new year go? Many of us want to accomplish so much, but forget to take time to review what we’ve done to see how we got where we are.

Not to blame, shame, or feel bad, but to take a true honest inventory of ourselves – thoughts, behaviors, interactions/connections, and projects we’ve worked through – so we can better prepare for next week.

Tonight take a moment to review and rate yourself how’d you do last week? Did you meet your goals? Where could you do better, where did you soar?

Jot down some notes about what worked and what didn’t so you know what to improve on for next week.

Change happens in small increments, small 10% increments. When we take the time to review and make the corrections necessary to remain focused on our goals we increase our chances of success. It also helps us shift our lifestyle and find the joy in the experience of change rather than stay stuck and overwhelmed by the doing of it.

Tonight, take a moment to examine your last 7 days, make note of at least 1 thing you did well and 1 thing you want to shift. Then determine a small shift you can make in the direction you want to go. Remember, all you have to focus on is doing the action that makes the most sense in this moment, it doesn’t have to be anything big or bold, just 1 small step in the direction you want to go.


5 Ways to Stay on Track this Holiday Season

Image of friends having fun together at a party

Learning to regulate ourselves is one of the most important tasks we go through in life, however most of us did not have good role models. Most of our families and communities do not regulate themselves well, and we were supposed to learn how?

Well we didn’t. We learned to yell, scream, hide, isolate, and numb instead of really learning how to feel our feelings and process through them. What makes it even harder is so many of us have experienced some form of trauma in our lifetimes. Trauma disrupts and deregulates the nervous system making it hard to be accurate about what we feel and the intensity of our feelings given our current situation, not the one from the past. 

As we move toward the holiday season and all its busyness. Its focus on connecting with friends and family, and its focus on comfort (foods, drink, cozier clothing) understanding how to regulate ourselves becomes more important than ever. Here are some steps to make sure you make it through the holiday season feeling a bit more calm and focused on making those good connections rather than frazzled and numbed out. Below outlines 5 ways you can make sure you are regulated this holiday season:

  1. Check your nervous system temperature
  2. Sleep hygiene 
  3. Food and mood
  4. Relationships that matter
  5. Move your body

First, you must understanding and have a sense of your own nervous system. What is it like to be in your body? Do you feel grounded most of the time? Do you feel like you are not safe in your skin? Do you feel like your bucket is always full and spilling over, or do you feel like you have a lot of room to handle whatever comes up? Some of us feel on edge a lot, some of us do not. Getting a feel for your situation will help you begin to recognize and understand yourself better. Then use grace to help give yourself a break. If you are someone who feels your bucket is always full and there is no more room, you most likely struggle with overwhelm and maybe anger or depression or collapse (avoidance, isolation, hiding from life, procrastination, etc). Even those of us who feel we have a lot of space get that overwhelmed feeling sometimes. This gives you a baseline to help you plan and figure out how much downtime, type of movement, and rest you will need. 

Next, check out your sleep patterns. Are you getting enough sleep? Most research shows us the average person needs 7-9 hours a night to feel rested and ready for our day. If you have shortened this task as part of your regular routine, you are already starting with less room in your bucket. I hear people tell me all the time, “I do not need that much sleep” or “I can’t sleep that much” outside of the rare few, most of us do need that much or more. You’ve just conditioned your body to need and work on less. Not the best way to be ready for anything that comes your way. If you aren’t getting at least 7-9 hours a night, how can you get more? Can you add just 1 hour more tonight? If that’s too much add 15 minutes more per night until you reach the goal amount of 7-9 hours. Small changes help your body get into the routine, fall and stay asleep. If you are struggling to find the right sleep hygiene routine read more about that here. On the other hand some of get more than 10 hours of sleep a night. This also causes problems in our system. If you are one of those, examine why you are sleeping so much. If you are finding it is because you feel overwhelmed and lost in the world or do not want to face the world, it is time for a mental health check up. Begin to use an alarm or the light of the day to remind you to get up. It doesn’t matter if you do not get dressed or ready for the day right away, just help your body by getting out of bed, drinking some water, and doing a little bit of movement to get started and stay on a schedule. 

Third, take a look at how you eat. Food and mood run together. If you are filling yourself with items high in sugar, low in nutrients it is like asking your car to drive down the street with no gas in it. You are running on fumes and are likely to feel the effects of outside stress much quicker and more intensely. Again, you bucket does not have much room for more if your body is trying to get enough fuel to make it through your daily tasks. During the busy holiday season so many of us are eating whatever is put in front of us at this party or the next. We may be holed up at home eating whatever feels good because we are stressed by the season – more people at the grocery store, the endless advertisements, and the constant barrage of what the culture says we should be doing right now. Many people put on weight over the holiday season due to stress, lack of sleep, and overeating. Pick and choose which items are important for you to eat. Do you love Christmas cookies? A special cake your family makes every year? Eat those things but watch portion sizes and how you talk to you body about the foods you are choosing. Saying to yourself “this is going straight to my hips” as you pop that cookie is not helpful and creates an internal response system that says “ok, I guess she wants this on her hips”. Make sure you are choosing foods based on enjoyment and watch portion sizes. It will lower your stress levels and help you let go of weight rather than retain it around your belly. 


Meal Planning Made Simple

Finally, relationships. Many of struggle around the holidays because our relationships are difficult. Many of us want deep connections and are scared to be vulnerable enough to get them. Many of us come from families or communities where our true self may not be accepted so we shape ourselves to fit the group we are with and it feels exhausting. Some of us find ourselves in down right abusive relationships unable to set the right limits and protections for ourselves while in that person’s presence. Make sure you set the boundaries you need to be healthy. It does not mean you do not have to attend the party, but you do not have to stay the whole time. Or can you go, enjoy yourself with all the people you want to be with, and ignore or limit the time spent with the person who is emotionally or verbally abusive? This can be tremendously difficult. Partly because your nervous system is ready for the attack and sets you up to be on edge (bucket more full) which creates a need for regulation which may be food, drink, or people choices who are not the most supportive for your system and actually keep the problems going. If you are struggling to have healthy relationships, it is time to seek help. Repatterning past relationship models is possible, but can be difficult to do on your own – you are in it, making it hard to see other options. Seek help, it’s a much more supportive process when you have someone helping you work on building healthy relationships. 

Lastly … movement matters. Everyday we have to move, our bodies were built for it. How much movement are you doing everyday? Many people cut back on the amount of movement they do in the winter months due to colder, longer days. If this is you how can you build movement into your environment? Some of us are just more busy. We enjoy the parties, cooking, decorating, and wrapping for festivities. If this is you, make sure you are fitting your movement into your tasks. Things like taking the stairs, parking and walking, squats between wrapping sessions, and counter pushups while cooking go a long way to keeping you on track and motivated to continue accomplishing your health goals in spite of all the extra items you’ve put on your agenda. Planning is a big deal here. If you do not create a plan and stick to it, you will have a much harder time reaching your goals. If you put it on your calendar, you are much more likely to make sure to keep your “appointment” with yourself. Here’s a full body workout you can fit in throughout your workday. This way you are done by the time the workday whistle blows and you can head off to that participate in festive events ready with one more thing crossed off your to do list.  

In the end, getting through the holidays is not that much different than getting through life. As a result of extra items on your to do list and more people out and about your regular tasks may be more time consuming. Dealing with people who may not be your favorite or drive you up the wall with questions and comments you do not want to answer or respond to may result in feeling a bit more frazzled and vigilant in your skin. If you can stay focused on your health goals, keeping yourself aligned with your life vision you can make it through the holidays reaping the joys of the season and leaving the garbage behind. It just takes a little planning, a little effort here, goes a long, long way. 

13 Things to Keep Your Spirits Up This Winter

Fall is here! Beautiful weather, gorgeous trees, crisp clean air – at least for most of us. Many of us love it. Some of us hate it. Many of us use it as a signal to turn inward, to slow down, to hibernate. For others it means dark, cold, lonely days. As a psychologist, I tend to see the latter this time of year. 

No matter which camp you are in, here are 13 things you can do to keep your spirits up this winter:

  1. Accept your feelings about winter coming. Acceptance of our current predicament allows us space for choice about it, no matter what it is, even if I hate my current predicament. Acceptance of it will get me out of it a lot faster. Acceptance doesn’t mean you agree, condone, or want the current reality. All it means is you acknowledge this is what is truly going on in this moment. 
  2. Make a pros and cons list – what do you like and not like about the season? From here you can build up thing you like and work with what you do not like. 
  3. Take stock of your Pros & Cons list. What can you use to help you? Even if you have nothing good to say about winter, we can reframe what you wrote. Trapped inside can become: trying new indoor spaces, time to rearrange your furniture, or making small steps to get outside a little bit at a time. 
  4. Make a plan to tackle dark days and loneliness now. Find out what local organizations offer for connection and outings during the winter. As you collect these items, put them on your calendar so you have things to look forward to moving into winter AND commit to going to them no matter what. 
  5. Get moving. As an exercise scientist who turned psychologist, I am amazed at how many people do not use their body to treat their moods. You were born into a body to move it. When we don’t move, our energy gets low and we tend to try using calories to increase it. Hello weight gain – see #8 below. Instead move. I don’t care if your pushups are against the wall and your squats land you on the couch, just start moving. This is another great place to try a new activity in the winter – check out the Rec center in your area – being in a warm pool is pretty nice when it’s snowing outside. See #3. 
  6. Find some beach oriented guided meditations. For those of you longing for a cabin fever get away – you don’t have to spend a dime. Take a mental vacation. The power of the mind is great. Just think about a succulent, bright yellow, juicy, aromatic, zesty, lemon. How many of you salivated? Do not underestimate your mind’s ability to transport you and create a different experience once you decide to focus. Next blizzard, cozy up, plug your earphones in, close your eyes and take a 20 minute beach vacation in the comfort of your own home. 
  7. Get a new blanket (try a weighted one), sweater, bathrobe, slippers, hat, or scarf. If you’re like me, you get cold easy and being cold is not fun. If it’s cold you hate, make sure you have gear. I’m known for wearing long johns and hats in my house all winter long. Make sure you have items so you can be cozy and warm. Layer it up. Get a fake fire app on your phone, TV, computer if you don’t have the option for a fireplace in your home. Why you ask? See #6 above … fake fire or not, you’ll be surprised at your mind’s abilities to create an experience for you if you let it.
  8. Take a look at your diet. Many of us do not eat for mental health. We eat foods that actually leave us feeling depleted, low in energy and overall SAD (standard American diet). Eating for mental health includes eating a variety of foods, especially leafy greens. This gives the body the base nutrients it needs to start making the neurotransmitters you need to enjoy contentment, joy, pleasure, and ease. Look at your diet now, get to the farmers market and see what folks have preserved that you can take home and enjoy all winter long. Get with a nutritionist to review your diet and make sure you are getting what you need. In the winter we tend to want heavier foods. Look through cookbooks and find some items that look appealing to you and commit to making a new recipe every week or so. Again, this helps you be proactive and plan for things you are looking forward to. If you don’t like to cook, enlist someone to do it for you, take a class, or find a few local restaurants to sample over the season. See #’s 9 & 10 below. 
  9. Connect with friends and family now. Let them know winter is hard for you and you need some extra support getting and staying in touch during the long dark days. Set up reoccurring dates: game nights, lunch, and movie time. See #4 to remind yourself why you want to start scheduling now. 
  10. Some of you are saying what if I don’t have family or friends I can connect with? Again, see #4 above. Look around your community for options that interest you, even if you don’t know anyone yet, which I know is hard. Some of you may need to take an additional step, get into therapy, join a group around a task or activity you think you might like, reach out to an online community. Be open to trying and give it a real shot. Many give new groups one or two times and quit because it’s uncomfortable. It will be uncomfortable at first. I do not mean to be flippant about the difficulties that surround finding and making friends, however we have to start somewhere. Although many of us feel alone, if we are willing to be gentle with ourselves and open to trying new things we can make some sort of connection to help hold us through. Some of us need to be kind to ourselves and others. Work to have compassion for the humanness in all. People will say things you don’t like, do things you may think are weird, and may struggle to connect with you the same way you struggle to connect with them. Give them a break, remember you are there to connect and ask yourself how can you show up to support this person? When you shift the focus from yourself you’ll be surprised at how different your experience is. Again, it may be time for some therapy if you are overwhelmed and confused by this concept. If people aren’t your thing look into volunteering with animals. You will get the benefit of needing be outside a bit – see #3. 
  11. Take up a new hobby. Find something that’s healthy for you and commit to learning. Get curious and stay open, even if it’s a bit difficult or boring at first. By staying curious you access your pre-frontal cortex, this part of you, helps you stay in the moment, judge, plan, and respond rather than react. By committing and giving it a real shot, you teach yourself about perseverance and grit. When you have grit you increase confidence. When you increase confidence in yourself, things get a little brighter. 
  12. Take stock of your thoughts. Do not underestimate your ability to change your mind and impact your environment. Remember that lemon? Did you salivate again? If lemons don’t do it for you, how about a crunchy pickle? You can hate winter all you want, but the more you tell yourself you hate it, the more you will. If moving to “I love winter” is too much just go neutral in your comments “it is winter” without the heavy judgment and anger that accompanies hate and dislike. Move away from the emotional content of your statements and just be objective about your situation. So many of us remain trapped in the prison of our minds (about all sorts of things) because we refuse to give up our story about it. We refuse to look at it from a different perspective and change our mind about it. Doesn’t mean you have to like it, agree with it, or want it, just means you have to accept as it is, see #1. Acceptance gives you power back. Acceptance allows you to truly examine and decide what you want to do about it. Hard part of changing your mind … you have to be the one to do the work and be uncomfortable. No one can fix the way you think about things for you. You have to do the work. 
  13. Commit to yourself! No one else can fix this for you. Living in Durango we cannot, not have winter at your house. By being proactive and putting a few things in place ahead of time you can have a different experience this winter. By noticing the way you talk to yourself and if you set yourself up to learn how to shift your focus and manipulate your perception of your environment you stand a better chance at tolerating what you don’t like. 

And then winter be damned … it becomes spring. 

If you like this one, try reading Winter Activities or Changing Seasons, Changing Workouts

And as always, if you are struggling to engage fully in your life and would like to see how psychology might be able to help you, schedule a 15 min Q&A session with me. 

Group Ex Etiquette: Becoming part of the group exercise craze

 When I used to teach multiple classes a week – for a time up to 14 each week! – I always had clients coming up to me stating they would like to be in a class but didn’t know what / how to enter and fit in.

Here’s the basics. First, come a little early and let the instructor know you are new. This way they can help you know what equipment you need to have for the day, how to use it, and ask about any injuries or modification you may need.

Second, find a spot where you have enough room to move and can easily see the instructor. I know beginners like to be in the back row, however if you can’t see and you spend the whole class craning to look around a regular you aren’t going to get the best workout and your experience may be less enjoyable or not feel worth the effort and nervousness.

Third, pick a class that interests you and/or bring a friend. Having a buddy can really help take the feeling of being the newbie away. Fourth, have a good time. The point of group exercise classes is to have fun, not necessarily to be the best dancer or have the most flexible body or lift the most weight/do the most reps. If those were to goals you would be in what we call “training” not group exercise “class”.

And very last – don’t let your fear of looking silly or being a greenhorn in the room stop you from trying out something new. We need new and challenging activities not just for our bodies but also for our minds. Who knows the “class” you thought was interesting may become something you enter into “training” for.

Photo Credits: Rubber Tubing Group & Lunging Group

Be Present and Play Hard

Ok, it’s getting to be crunch time and you are bored with the same ole same ole workout. You hit the trail and see kids playing by the park. They look excited, engaged, and exhausted at the same time. You think to yourself … “if only I had their energy”.

Well, some of their energy comes from being in the moment, happy, and focused. Research as shown people who are focused tend to feel more fulfilled and less overwhelmed with daily life. So if you are feeling a bit burnt out – find a way to play.

Engage your whole body, all your senses in something fun and silly. Who cares if you look a little funny chasing your kids around the playground or laughing hysterically with your head thrown back and feet out riding your bike down the hill. Just trust that if you love what you are doing in the moment and all will fall into place.

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Photo Credits: Kids Playing ~ Journeys Are My Diary & Mindful Monday ~andrewmellen.com

 

The Power of Walking

DO NOT underestimate the power of this activity. It may seem like it doesn’t matter much, something you have to do each day, or “not enough” work for you, but DO NOT underestimate how powerful walking can be for an overall active and healthy lifestyle.



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Aim to get at least 10,000 steps in per day. At this level people tend to be more active overall and live a healthier lifestyle. Walking is a great way to get your body moving, help digestion, elimination, and strengthen your heart and circulatory system.

Find walking boring? Download your favorite podcasts or playlist. Try this workout and walk right in your living room! Enjoy.

When is your best time to workout? Morning? Noon? Night?

When are you feeling most energetic and most active? It can be hard enough to fit exercise in, not to mention trying to fit exercise in when you are tired and feeling worn out.

Some of naturally gravitate toward early morning – others toward evenings. Some of us like to be in bed early others could stay up all night. Which are you? Try out different workout times and see which ones fit best into your life.Running Specialty GroupRunning Specialty Group

Then start to plan your workouts around those times. Keep in mind performing an intense exercise session too close to bedtime can keep you energized and up longer than you’d like. Make sure you give yourself about 2 hours to settle down after a hard workout if you are doing your exercise close to your slumber time.