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It’s Monday gang, get up and MOVE it!

Need some inspiration? Check these critters out:

I have revised Nike’s famous slogan and made one of my own. Instead of “Just do It”, I am now living by the phrase “Just do something”.

My husband travels a lot which leads me with little to no time for my own workouts anymore. I am beyond frustrated at this point and longing for the days when I could go out for a guilt-free run and then head to the gym for an hour or two.

Instead of taking advantage of what little windows I have, I have unfortunately fallen victim to the all or nothing principle. If I can’t go for a long bike ride, then I might as well just sit on the couch and do nothing. Sound familiar?

So in comes my new mantra–Just do something! Even if that means that I do 25 jumping jacks, push ups, and squats before I turn off the lights at night, it is better than nothing.

No more couch lounging for me.

How about you? What is the one “something” that you can do today to add a little fitness into your day?

Are you ready to shake off your weekend and get your sweat on?

YES!

Lace up your shoes, grab your water, and let’s get moving! Do the following 10 exercises in a row, no break in between. Yes, it will be tough, but that is what Mondays are all about!

Ready? GO!

1. March or jog in place
2. 25 squats
3. Run up/down a flight of stairs 10 times.
4. 15 push ups
5. 25 lunges on right leg only
6. 15 push ups
7. 25 lunges on left leg only
8. 25 mountain climbers
9. 20 squat kicks
10. Breathe!
11. Finish off with 25 crunches, 2 sets

How do you feel gang? Leave me a comment and let me know what was your favorite part!

It’s Monday gang, which means it is time to shake off the weekend and get moving!

Today’s challenge? Pushups! If you haven’t already done so, I encourage you to sign up for the 100 pushup challenge.

I jumped into this challenge three weeks ago and have seen a considerable increase in the number of full body pushups I can perform. (started with 5, now I can do 17!)

Week 3 was very challenging for me, so I have decided to hold myself back and repeat it. I want to focus on quality pushups with perfect form, so I think an extra week will give me the chance to build the strength that I need.

Here is my plan for today:

• 15 pushups, rest for 60 seconds (or more)
• 12 pushups, rest for 60 seconds (or more)
• 12 pushups, rest for 60 seconds (or more)
• 10 pushups, rest for 60 seconds (or more)
• Max! 15 pushups or more

That gives me a total of 64+ pushups for today, which is a great way to start a Monday, yes? (Yes!)

On top of this, I plan to do 45 minutes on the spin bike for a cardio workout as well.

How about you gang? What is your fitness plan today?
No excuses!

It’s Monday gang, which means it is time to shake off our weekend and get our week off to an active start!

The weather has climbed to unhealthy levels in this part of the world, so today’s workout is going to be inside.

Find a flight of stairs and prepare yourself for a workout in just 10 steps. (As always, do not do anything that makes you uncomfortable or hurts, exercise should be fun–not painful! )

Step 1: Run up and down the flight of stairs
Step 2: walk up/down the stairs sideways. Hold the railing if necessary.
Step 3: run/walk up the stairs while stepping only on every other step. Run back down.
Step 4: Do five squats on each step until you get to the top. Run back down.
Step 5: Do five jumping jacks on each step until you reach the top. Run back down.
Step 6: Crawl up the steps. Run back down.
Step 7: Walk up the steps backwards. Run back down. (not backwards though!)
Step 8: Hop up the stairs on right leg while holding the railing for balance. Run back down.
Step 9: Hop up the stairs on left leg while holding the railing for balance. Run back down.
Step 10: Run up/down your entire flight of stairs TEN more times! Yes you can!

Repeat as necessary throughout your day!

What changes do you make to your workout when it gets too hot outside?

photo credit: zerojay

Many thanks to everyone who posted and commented during my vacation! I am digging my way through the email trenches to all of your comments!

Want to burn more calories and reduce your stress levels this summer? Then take your workout to the beach!

Several studies have found that running (or walking) on sand burns about 1.6 times more calories than running on asphalt! The softer surface of sand also limits the amount of impact on your joints and bones.

Just because it is softer though does not mean it will be easier–running on dry sand makes for one tough workout. An easy jog through dry sand could easily feel like you have run several miles, so make sure to take it easy at first.

Running through the sand also stretches your Achilles tendons and calves more than running on hard surfaces, so be sure to do a proper warm up and pay attention to what your body is telling you.

If running on dry sand is not your thing, try running during low tide when the wet sand is flatter and firmer.

Our Move It Monday challenge this week is a beach workout. If you are not currently near a beach, you can still do this one at home. Feel free to sprinkle a little sand under your feet to get into the beach mood.

Warm up: easy jog/fast walk on sand surface for 5 minutes

*Sprint down the beach for 15 seconds
*jog/walk for 15 seconds
*10 walking (or stationary) lunges

*Sprint down the beach for 30 seconds
*jog/walk for 30 seconds
*10 walking (or stationary) lunges

*Sprint down the beach for 45 seconds
*jog/walk for 45 seconds
*10 walking (or stationary) lunges

Grab water, enjoy the fresh ocean air, breathe and REPEAT! Yes, you can! Just one more time!

When you are done, stretch your legs out and sit on your towel/mat. Close your eyes and just soak up the sound of the waves. Take at least 5 minutes to enjoy this feeling and be thankful for everything you have!

No excuses gang, get moving and enjoy your energy!

photo credit: Dafydd359

It is Memorial Day here in the United States, so please take a moment to remember all of the men and women who sacrificed their lives for their country.

Today also marks the unofficial start of summer, swimming, and barbecue season. Many of us will be attending backyard barbecues and celebrating the day with friends and family.

Our mission today is simple—move more, eat less.

Get up and be active. Go for that run, hike, bike ride, swim, or lift weights. Just do something (for at least 20 minutes) that gets your heart rate up and makes you sweat. After that, you are ready for the party, where you will continue your mission.

You can have a chip or 2, just not the whole bag.
You can have a beer or 2, just not the entire case.
And for sugar addicts like myself, we can have a brownie…just not the whole tray.

Make this your mantra today gang.

Move more, eat less. You might find it is easier than you thought!
photo credit: Burnt Pixel

It’s Monday gang, which means it is time for another round of move it Monday! Let’s shake off that weekend and get a fresh and active start on our week

The focus today is on healthy wrists and posture. Are you hunched over your computer with aching wrists right now? Then this 3 minute video clip is for you!

Tara Stiles is a beautiful Ford model and yoga enthusiast. In the video, she gives us ideas and poses for stretching our wrists and emphasizes the importance of good posture and alignment.

I am going to start doing these daily as I have found my wrists are starting to ache. In addition to these, I’m going for a 30 minute power walk with the kids today. How about you gang?

Get moving, no excuses!

It’s Monday gang, which means it is time for another round of move it Monday! Let’s shake off that weekend and get a fresh and active start on our week.

This week we are doing mountain climbers, an excellent exercise that can be done anywhere & anytime. No equipment is necessary and you will get your heart pumping with this one!

Check out the 2 minute video below for proper technique and form.

Now, your challenge is to do these for 30 seconds without stopping. If you get tired, just slow it down as the video shows us.

Ready for an extra challenge? Do this exercise 3-5 more times over the course of the day.

Yes, you CAN gang! No excuses, get moving and enjoy your energy!

It’s Monday gang, which means it is time for another round of move it Monday! Today we are having a fitness fiesta in honor of Cinco de Mayo!

Today’s challenge is:

• FIVE minutes of jogging in place
• FIVE minutes of running up/down your stairs
• FIVE burpies
• FIVE forward lunges
• FIVE squats
• FIVE minutes of running up/down your stairs
• FIVE squat kicks
• FIVE push ups
• FIVE more push ups
• and finish up with 55 crunches

Need help with form? Send me an email, I am happy to help out!

No excuses gang! Skip the margaritas, say no to the chips, and go be active!

photo credit: Kevin Labianco