By Beth Roberts
When first meeting with a client, I ask them to define any obstacles they feel they must overcome to achieve their goals. Time is almost always in the top three. We all lead busy lives but there is always a way to work physical activity into your day. Just like brushing your teeth every morning, schedule a time slot for some exercise at least once every day. It can be as simple as a walk around the block or some extra flights of stairs. It can be as intense as a group exercise class or a hike up a mountain. Just make it happen every day.
You don’t need a gym or equipment to get a good workout in. This week, in our group training we worked on some bodyweight circuits. No equipment is necessary and very little space is needed. I wanted to give the participants a variety of basic moves to fit into a busy day. After learning the basics, we asked them to perform each circuit for a 3-minute interval and recorded the number of rounds they completed. After a rest period, they repeated the circuit with the goal of beating that number in the same amount of time. As expected, each and every one of them worked hard to achieve a new personal best.
Here are two short circuits to try on your own:
Squat press (tap hands to ground then overhead with each squat)
High-knee jog in place (each knee-up counts as one)
Lunge back, alternating legs (each leg counts as one)
Jumping jacks x 10
Leg lifts x 10
Push ups x 5
Do each one for three minutes non-stop and record the number of rounds you complete. Rest for three minutes. Repeat the same moves and see how far you can get. If you can’t beat your first round, make this a goal for the next time you do the drill. Each time, try to be better than the last.
Setting a small goal like this makes you increase your intensity and you wind up with a great total body workout in a short amount of time. It’s also a great way to monitor your progress. Strength and endurance can’t be measured on the scale or with a measuring tape. Keep focusing on small goals. Make it fit into your daily routine and it will grow into a life of wellness.
I like to say: “Fitness isn’t about being better than someone else, it’s about being better than you used to be.”
