I like to move it…move it!

You need to exercise.  I need to exercise.  I moved ahead to write this chapter because I have a struggle with myself when I am working on too many exciting things and that is to leave my time in for exercise and fitness.  The problem is, once you quit moving so do our endorphins and it gets a little depressing.

#1 Make time…no matter how busy…make the time!

We think we don’t have time but actually we do.  I have found in my experience, the more I look at my planner, the more that extra 15 minutes pops out in my day. We all need to make time to move our body.  Once you start getting into the habit of moving and exercising, you actually start to see you have more time to fit it into your day.Funny how that works! You start to have more energy, feel more productive and I am sure that endorphins have something to do with it as well.  The truth is, the more you move, the more active you become!

#2 Find something you love to do!

You need to do something you love.  It doesn’t really matter what it is as long as you do it.  I love to get outside and walk and of course get some Yoga in.  You may think those are incredibly boring ways to move but I love the fresh air, being surrounded by nature and with Yoga you get a full body workout by stretching, how amazing is that! All in all, I like the way I feel inside and out.

You may love more intense workouts such as weight training. Maybe even running and bicycling is your thing.   There is nothing like getting out and getting a little fresh air and moving your limbs.

#3 Pair it with something you love!

You can even do things you don’t love to do.  However, these are the hardest.  That is why you need to pair it up with something you do love to do. I know some of you who are reading this know what I mean.  The thing that I am trying to say, is that if you choose something you don’t like to do and have a higher purpose you reach new heights of satisfaction you would never have known otherwise.

Experiment and find what is right for you.  Some people like to play.  If that is you then join a basketball team or perhaps a volleyball team.  Sometimes if you pair it with being social then it doesn’t feel like exercise.  Dance is exercise too! Pair it with romance!

#4 Clarify what you want to achieve.

Do you want to lose weight, de-stress, build strength, improve your golf game, rebuild your knees?  If you need to get to the grocery store, you have 3 choices, walk, ride your bike or drive.  If you want to rebuild your knees, you are not going to pick lunges well that just doesn’t make sense.  If you can’t figure it out, don’t be afraid to ask. If you are part of a gym, many of them offer a free training session once a month, or if you have a friend who is a workout guru send them a message. There are always ways to increase your knowledge and get you to where you need to go!

#5 Make an appointment with yourself for exercise.

Schedule it into your day.  The reason I say this is because, if you show up you will do it. Set an alarm on your phone, have a friend/significant other hold you accountable or if money really gets you motivated, put a $1.00 in the jar every time you exercise so you can buy something to reward yourself when you have hit a small goal!

#6 Get more out of a shorter amount of time.

That is the principle of high intensity interval training (HIIT).  The idea is that you start out slowly and build up to intense bursts of effort.  You do this about 10 times and you have a really good workout.  Bill Phillips recommends you do a 5/25 – you go 2 minutes walking, 2 minutes jogging and then run as fast and hard as you can for 1 minute.  Repeat this 5 times.  When you get bored with that then you can do 1 minute pedaling slowly, 1 minute pedaling your heart out for about 15 times.  You can vary it any way you want.  Tests have shown that this works for reducing body fat levels.  If you have no fat to spare…this workout is not for you.  You should stay with more endurance type exercises. You can also do the same with weight training workouts.  Start out lower weight and build up.  You can vary the muscle movement so you don’t have to take one minute breaks.

#7 Do your homework and know why you are moving it and shaking it!

It helps to know that if you don’t work out on a regular basis that you are going to be sick.  Exercise prevents heart disease, diabetes, cancer, depression, osteoporosis and arthritis (just to name a few).  Exercise makes you smarter (proven), leaner and healthier.  If that isn’t enough exercise gives you energy!

#8 Make sure your children are shaking their booty!

Studies show that children perform better academically if they get regular exercise.  Not just a little bit, but significantly!  (read Spark: The Revolutionary New Science of Exercise and the Brain” by John Ratey, M.D.)  The kids stay fit and smart!

#9 Look for a mentor!

There are tons of people out there who have done it.  Those are the people you want to find.  They are also very willing to show you how to do it.  I am a huge Tara Stiles fan (those who don’t know her, she is a beautiful yogi). She will be coming to Seattle, WA for a book signing and class which I am thrilled about!  The secret is to find someone who is doing what you want to do and learn from them.  You don’t have to do the same thing over and over because you can learn new things and add it in to your old routines.  You can diversify.

#10 Exercise just like food, changes everything.

Want to share your tips on how you get yourself moving throughout the day? Comment Below!