So 2018 is your year! You've decided to lose weight and get moving!
You've bought plenty of greens and chicken breasts.
You even dusted off your old treadmill.
One to two weeks in...and then...your motivation starts to wane.
It's one more thing.
You think,"I didn't have time for this before, why did I think I could do it now? Can't get blood from a stone."
Eventually you throw in the towel. "That's it! I'm done."
Right now. Go back to the beginning of this post.
2018 is your year! You can do it! You can.
I want to talk to you about the value of 10 minutes. On those days when you are super busy, running around and can't fit in that hour trip to the gym, I want you to make the most of ten minutes you may have... at lunch time, while you're waiting to pick the kids up from one of their activities or in between meetings. Find, carve out even, 10 minutes in your day and make it count.
Always make sure you have sneakers close by. I bring mine with me in my work bag every day, and I keep my gym bag packed and in the car at all times..
After lunch, put on your sneakers and take a walk during the few minutes you have left before you have to go back to work. Walk as fast if you can. Go up and down the stairs.
Can't leave the office? Walk around the office. Do high knees for 10 seconds after each lap around.
Don't worry about what people think. It's your duty free lunch break, make the most of it.
In between meetings, or while you're waiting for the kids, do a series of two minute circuits. Try body weight squats, high knees, jumping jacks, and side squats.
Invest in some light dumbbells and do shoulder presses, bicep curls, tricep kickbacks and bent over rows. For core training, add some planks, sit ups, bicycle crunches and Russian twists into the mix.
Design your own routine, set a time for ten minutes and do it.
When I am snowed in or am traveling, I put together circuits like the ones in this video. I repeat the circuit for 10 minutes. Check it out and let me know what you think:
The trick is consistency and intensity. If you want to see results, you want your heart rate to get up there. Building in some resistance training means your muscles work harder and you will see better results.
Now, I'm not suggesting that 10 minutes a day is all it takes to get in shape. You should aim for 30-45 minutes a day to start, with an hour being your ultimate goal. But if you aren't usually active or your life is really busy, making the most of ten minutes makes a huge difference over not exercising at all.
Promise yourself that on the days you don't get to the gym, you're at least going to climb the stairs for ten minutes and stick to it. You should see my dogs when I do that. They just don't understand, "What is Momma doing?"
You might not believe me. Just do a google search, "10 minute workout" an see what comes up. Don't buy anything though! You can check out some of the workouts posted for suggestions, but there is no need to invest in a book or video series telling you how to make the most of 10 minutes. Remember, you're short on time. Which is exactly why the 10-minute workout may be beneficial for you.
A couple cautions.... don't settle for the 10 minutes. This is a good way to make sure you are moving your body every day. It's a strategy to stay true to your goals, but is not substitute for regular strength training and cardio exercise.
Make sure you have deodorant with you at work. If you start climbing the stairs at work during lunch, you don't want to stink up the office all afternoon. Keep it fresh in there so your colleagues want to join you, not stay away.
And finally, don't be afraid to do more than one ten minute workout a day. Steal 15 minutes in the morning to stretch, 10 minutes at lunch and another 10-15 minutes later in the day.
Tune for your play list: This song makes you move.