10 Minute Workout Program for Beginners

Many of you have jobs, school, kids, volunteer work, housework, or some combination of these put together. This leaves very little time for work outs. I want to tell you that if you are trying to lose weight, dieting alone can be a very tedious and slow process. But many of you say you don’t have time to work out. Understandable. Many people have been there, done that. Here is a 10 minute workout program for beginners. It is a video by Sparkpeople.com to help get some calorie burning going on in your body. This workout includes the warm up and cool down, so you’re all set. Try this workout before your daily shower routene, to save even more time.


sparkpeople.com is also a great place to go if you want support for your workouts and weightloss efforts. They are a great source to find workout programs for beginners. You can sign up and join a community near you. This site offers calorie counters to keep track of your eating, it has expert written articles about health and fitness, and many workout videos and routenes for you to try. You can track you weightloss, talk in the forum, and meet up with locals in your area with the same goals in mind.

~Healthy Girl

Organic Workouts: Back To The Basics

Many people like working out without machinery. They like  getting back to the basics. I like to call this type of workout Organic. The benefits of organic workouts is they are always reliable, and portable. You don't have to have any machinery to pack around, because working out organically needs no tools. Just you, your breathing, your muscles.

Running in the sand

Jogging in the Sand– Of course any type of jogging, walking, or running can be beneficial to your heart, and muscle health. But if you can find a way to do this in the sand, nature will work you harder than regular pavement would if you were to go the same distance. If you don't have sand available, jogging uphill is a great alternative!

Sit ups, crunches & reverse crunches– Yea, the ab lounge is pretty awesome. But I'm sure we all Sit upsremember how to do our sit ups and crunches too. Many people (especially us women) try to avoid them at all cost. In actuality, these are the fitness exercises we can use when away from the gym, or only have a few minutes a day to work on them!

Reverse crunches  and jack knives are great too. In these exercises you lay flat on the floor and lift your legs together straight up in the air then straight back down (but not all the way down! let your ankles hover a few inches above the floor!). In a jackknife, the legs do the same thing, but when they go straight up, you pull front up as well, in a crunch + reverse crunch manor.

Lunges & Squats– These are great exercises that also barely get utilized. The best part is whenever you are alone you can drop a few squats, or lunge across the room and back. Do them while doing laundry, or cleaning the house, or hover over your chair for a few seconds before you sit down at work! Take advantage of your body's natural weight resistance. A great benefit to practicing these daily will come out on the dance floor. Sometimes tall girls (like me) have a hard time "pop lock and dropping it" or "getting low." But doing squats more often will help you get low and feel more confident about it!

Lunges

Pull ups and Push ups– Now time for the arms! Don't forget do do a few simple push ups daily for arm workouts. Try and do push ups until you fail. ( a fail is a pause of three seconds or more between repetitions). As for pull ups, if you can't even do one, go back to what you did in high school. Jump up there and hold the pull up pose for as long as you want. Try these on a thick tree branch or other overhead bars you come across!

Have a happy workout!

~HealthyGirl

8 Ways To Get Your 30 Minutes Of Exercise Daily

 

Stairs

Always take the stairs- They can be quite an epic addition to your daily routiene. Even if you work in a giant buliding with more than 3 floors. Try Stopping the elevator a few floors below where you need to go. Try 1-2 floors at first, then work your way from there.

Park in the back of the parking lot- This is another no-brainer that most people don't utilize. Many people spend precious time waiting or searching for that perfect spot. You know what? WHO CARES? park in the back, and get some extra steps in, while improving the chance that your car won't get hit by random shoppoing carts and car doors.

Reebok and Sketcher Workout Shoes- Reebok sells a brand of shoes called Easy Tones and the sketchers are known as Shape Ups. Both these brands retail for around $100, but they are selling out in stores all over the country with pretty positive ratings from their customers.

Reebok claims that wearing EasyTone walking shoes will exercise your legs with every step. They are becoming one of Reebok's best selling products because they offers quick results.Reebok officials say, "The EasyTone is the company‚Äôs most successful new product in at least five years."

Sketchers claim that their shoes make it feel like you are walking on sand. They  come with a DVD on how to use them. They also claim that on average women who wear Shape-ups for 6 weeks lose an average of 3.25 pounds while their body composition is reduced by about 1.125%. As well as their, back strength increases by 37%.\

Wear a pedometer– Research has shown that wearing a pedometer makes you walk more. Being awarePedometer of the steps you make, will help you keep on track with walking, and hopefully encourage you to walk more to reach those nice even numbers. From there start setting goals by 50 more steps a week, and see how far you can take yourself!

Use your break time wisely- This is a great time to get a group of co-workers to get together and go on walks while your on a short break. Even walking by yourself can give you some well deserved alone time to maybe focus on your goals for the next day. After all, what is a break for, but to get some fresh air?

Get a partner or two- Having a small group of friends or co-workers together greatly increases the Group chance that you will continue what you are doing. Be sure to make a deal to help each other out with achieving your goals and stay on top of each other.

  

Talk– Telling someone  aboout what you ate and how much you worked out every day will help you keep on top of things. This simple task takes 5 minues, but is really effective in helping you stay on top of your goals, because you are forced to face it every day, and the facts are right there in front of you, whether you reached your goal or not.

Break your workout into 30 minute segments - For some people this can be really effective. Start with some yoga before you shower in the morning, go for a brisk walk at lunch, and do some cardio after work. This way you have time for you family and daily needs, but can still get in what you need. This strategy may not work for everyone, but for some, it's the way to fit in everything into that tight schedule!

Feel free to tell me about your workout regime, and how it works into your schedule! ~Healthygirl