You came up with some really super answers, and I decided to put them together into an article, so that everyone can benefit from your wisdom.

How To Be More Active

LarryLens

1. Nell on making time for yourself

My best tip for staying active is making a date with yourself to do something you enjoy.

Running/walking on my treadmill in the mornings is my time. I get to listen to the music I want, and no-one bugs me for 30 whole minutes!

It helps me stay sane for my husband and kids.

2. Chelsea on little changes that make the difference

To maintain a healthy lifestyle, I try to at least keep up with little changes, for example taking the stairs at work, instead of the elevator (unless I’m late).

3. Theresa on scheduling

My best way to stick with exercise programs, is to look at my weekly schedule and write it in where I know my energy will be the highest.

Time is very short, and this is very important!

4. Karen on starting early in the day

My best exercise tip is to get it under your belt as early in the day as you can.

I get my daily fix in first thing in the morning – luckily my life allows me to do this, I realise not everyone can. But, I find if I leave it till later in the day, I never quite get round to it.

5. Gina on making exercise convenient

I’ve found that my day gets extremely busy, and can easily get away from me – like a runaway train! By the time I’m home (late), I’ve run out of steam to do any exercising.

So, I changed where I exercise.

I now exercise in a building very close to my office. I park at my office very early (lots of parking space early in the morning), walk over to the exercise centre (5 minutes), exercise anywhere from 20 to 40 minutes, shower if needed, and then it’s 5 minutes back to my office.

I feel better knowing that I’ve made the effort to exercise, even if I don’t see results in the way of weight loss. It’s a start!

6. Sandi on making lasting changes

Since getting your book and tips emailed regularly, I have changed not only my eating habits, but those in the home and at work as well.

I have joined the gym and taken time out everyday for myself to feel better about my body and my life. I have dropped two pant sizes, and I’m going slow and steady, so my life continues to change.

Thanks so much for the incentive, motivation and support. You have changed my life.

7. Lyn on eating and making opportunities to be active

My top tip for healthier living is, eat lots of leafy greens and salads on a smaller plate. It will fool your brain into thinking you are eating more than you really are.

Also, get off the bus a stop or two before you need to, and walk a block extra. Use the stairs instead of the elevator, especially when going down, and basically just walk more.

8. Shalsie on finding a sport you love

It’s hard to find time and energy to be active, so I try to change the focus from ‘exercise’ to ‘fun with friends.’

I use team sports as an opportunity to shake off a bit of stress and negativity, as well as to catch up with friends for a bit of a laugh. Before I know it, the game is over, I’m sweaty, and have had a great workout, without any thought to the effort.

It benefits me in so many ways, and is a no brainer – I don’t even question my ‘exercise plans’ because they are all about joy (not effort).

I recommend people find a sport they like, or one they’ve never even tried before, and just give it a go at a social level. You’ll find like-minded people, get fitter, and have a great time in the process.

9. Hayley on replacing one habit with another

When trying to find a balance between my diet and exercise, I find that it’s best for me to replace one habit with another.

I tend to snack a lot at night, so I now make that my workout time. When I’m hungry (usually bored), I get off the couch and walk on the treadmill. It makes me feel great, and usually curbs any cravings I had.

Plus, my effort is always half-hearted when I try to get my workout in in the morning. I am able to work out with much more intensity in the evenings.

10. Karolyne on limiting sitting time

My best tip for remaining active would have to be limit your time for electronics, and get up to do something active instead.

Or, if you have an active game, then play that instead of a game that you sit around for.

11. Birddogs on parking further away

One of the things I do is park further away. It’s an easy habit in Phoenix, since it’s better to park where there’s shade, not the closest spot.

12. Ciara on walking and avoiding the takeaway

My best tip to keep fit has to be walk wherever you can, and avoid hitting the chipper after a night out — usually at that time you’re almost asleep, so you don’t need the food at all.

13. Brenda on walking and getting fresh air

I park at the furthest end of the lot at work, so I get a bit of fresh air each morning. Walking is one of the best forms of exercise, and even better, it’s free!

14. Annie on trying something new

My best tip for maintaining an active lifestyle: find something that you enjoy doing. Try new things, if there isn’t something you already like doing.

I started lifting weights to prep for a figure competition, and learned that I love lifting, and the harder the better and more fun.

Having a goal that you are committed to, and seeing results because you are working hard is very motivating, too.

Thank you all so much for taking part.

I always find posts like this extremely helpful… after all, these are the tips which have helped you become more active everyday — it stands to sense they will help others to do the same.

So, thanks for taking the time to encourage others on a path to a healthier lifestyle!

Mi-Bra

Back in July 2010 I ran a competition to give away a fab Mi-Bra, thanks to Carolina from Girl Habits.

Carolina has kindly offered to partner with me once again, to give you the chance to win another Mi-Bra, absolutely free.

If you don’t know already, the Mi-Bra is a super comfortable, 90% organic cotton, eco-friendly sports bra, with a fab little pocket on the front. 

You’ll find details at the end of this post on how to win your very own Mi-Bra. But first, here is Carolina’s article ~ Melanie

It’s about that time of year when your exercise resolutions start to fail.

It’s busy at work, the kids are back at school, you’ve got dinner to cook, household chores to do, and so many other things, that exercising every day seems like another task you just don’t want on your to-do list.

Before you know it, you’re disappointed with your efforts, and you’ve thrown out your resolution list.

You thought this year would be different, and you’d finally be able to incorporate exercise into your daily life.

But, you just can’t seem to find the time or the energy, so you settle for saying there’s always next year.

Soon you start to get back into your 2011 routine, where you felt lethargic and tired, and nowhere near what you could be feeling.

However, you’re not the only one who is overwhelmed by their resolutions for 2012.

Most people who set resolutions feel exactly the same, as they aim for big changes, which are unsustainable over long periods of time.

But, don’t give up just yet. Research shows it only takes 21 days to build a new habit. So, begin with small steps, and in less than a month you could be reaping the benefits.

How To Be Active Daily

karl92

1. Five Minutes A Day

That resolution of working out for an hour a day isn’t always easy to keep to long-term. But, five minutes a day will be.

There are so many ways to incorporate this into your routine, from taking a break at lunchtime, to getting off the bus a stop earlier in the mornings, or at night.

Your brain will feel refreshed from the break, and you’ll be more productive at work, and feel more satisfied while finishing all of your other obligations.

2. Ten Minutes A Day

Once you’ve got the five minutes down pat, increase your daily exercise to ten minutes each day.

Take a mid-afternoon break by walking around the block, then add in a few blasts of higher intensity intervals, to up the challenge.

Or, do some of your weekend errands at lunchtime. That way, you’ll feel more productive, too, which is great for boosting your mood.

3. Walk, Walk, Walk

You don’t need to be a gym rat to become fitter. All you really have to do is walk, walk, and walk.

Instead of jumping on public transportation, walk a portion of your way when you can. Take the stairs and notice the benefit of increasing your heart rate on a regular basis.

Or, grab a coffee and go for a walk with friends, as a fun and fit way to socialize. Another idea is to make walking an after-dinner activity with your family every evening.

You should aim on walking at least half an hour each day — that will go a long way to help you feel healthier overall.

What is the single best thing we can do for our health?

4. Do Some Stretches

Child's Pose

There’s nothing quite like a good stretch in the mornings. Try touching your toes, or reach your hands up to the ceiling, as the first thing you do.

You could even try a few pilates or yoga poses, such as child’s pose, to help stretch out your back, particularly if you sit for long periods each day.

Deep breathing, stretching, and regular exercise, are key ways to help you feel ready to take on whatever the day ahead has to offer.

What tips would you share to keep moving throughout the day?

If you’re stuck in a bit of a no-exercise rut, a new item of workout clothing may be just the trick to get you back into exercise once again.

So, here’s our competition details…

Enter Our Mi-Bra Competition

For your chance to win a Mi-Bra, here’s what you need to do…

• Head over to Carolina’s Facebook Group to join by clicking here.
• Then come back to Dietriffic and leave a comment under this post, so that we know you’ve joined the group and want to enter the competition (1 entry).
• For another entry into the competition, share your best tip for maintaining an active lifestyle.
• Entries close 6 p.m. GMT on Monday 23rd January 2012.
• The winner will be selected at random.

So, that’s it… easy or what?

If you’ve got a lovely friend, who you think would also like a chance to win the Mi-Bra, please do share the competition details with them, too.

Best wishes everyone!

UPDATE: this competition is now closed. I will be announcing the winner very shortly. Thanks to everyone who entered.

Whether that means a dedicated workout routine, or simply adding more activity into your daily life, it’s vital to stay active to some degree.

So, today I wanted to share a pregnancy workout, which will strengthen your core and legs, as well as improving your flexibility. These are exercises I’ve found useful in the past.

This workout isn’t just for those who are pregnant, however. Anyone can do this workout, and find it beneficial.

Please note
I do not profess to be an expert in exercise form. The photos are provided as an illustration to guide you. By following the written instructions, you can be sure you are performing the move correctly.

Deep Breathing

Before you begin your routine, sit up tall, with your legs crossed in front of you.

Then, begin practicing some deep breaths in through your nose, and out through your mouth. Keep your breath slow and steady.

Repeat until you feel relaxed and focused on what you are about to do.

Deep Breathing

1. Sideways Swing

This is a great move for toning and strengthening the muscles along the sides of your body. It also helps to increase the flexibility of your back.

Sideways Swing

1. Sit on the mat with your legs bent to the right of your body.
2. Inhale and raise your arms up, interlock your fingers over your head. Your upper arms should be alongside your ears.
3. Gently curve your body, extending to the right, as you exhale slowly.
4. Hold for 10 seconds, breathing deeply.
5. Inhale and return to an upright position.
6. Move your legs to the left side of your body, and repeat, this time curving to the left.

You should repeat again once more on each side.

2. Gate Pose

Gate pose stretches the muscles between your ribs. This is a fantastic pose if you are experiencing rib pain, like I am currently.

Gate Pose

1. Come into an upright kneeling position, with your hips over your knees.
2. Extend your right leg out to the side, keeping your knee and ankle in line with your right hip.
3. Turn your right toes forward, so that the right foot is parallel with your left leg.
4. Inhale and reach your left arm next to your left ear.
5. Exhale and stretch your left arm over your head slightly to the right. Allow your right arm to come down and rest on your right leg.
6. Bring your gaze up under your extended left arm.
7. Stay here for several breaths, extending your spine and deepening the stretch as you breathe.
8. To finish the move, bring your body upright, and place your right knee next to your left one.

Repeat this stretch on the opposite side.

3. Side Plank Variation

The side plank helps to strengthen your legs, and this move also opens up the chest and shoulders.

Slide Plank

1. From downward facing dog, bring your left foot about half way up the mat. Turn your left toes out.
2. Roll onto the outside of your right foot, and bring your left arm up.
3. Flex your right foot, then bring your gaze up to the left hand, and hold here for a few breathes.
4. Go back down to downdog facing dog to finish the move.

Repeat on the opposite side.

4. Warrior I

Warrior I is fantastic for stretching the chest, shoulders, neck, and stomach. It also helps to strengthen the arms, thighs, calves, and ankles.

Warrior I

1. Begin this pose from downward facing dog (or standing position).
2. Bring your right foot forward, then pivot on the ball of your left foot, and drop your left heel on to the floor, with your toes turned out.
3. Bend your right knee directly over your right ankle. Try to get your right thigh parallel to the floor, by deepening into the position.
4. Bring your arms above your head, and your hands together.
5. Keep your head in a neutral position looking forward, or tilt your head back and look up at your thumbs.
6. Slide your shoulder blades down the back, and hold for 30 seconds to 1 minute.

Repeat on your opposite side.

5. Warrior II

Warrior II helps to strengthen your legs and arms, and opens your chest and shoulders. It can also help to relieve back pain.

Warrior II

1. From a standing position, step your feet 3 to 4 feet apart.
2. Raise your arms parallel to the floor, and reach them out to your sides, palms facing down.
3. Your right foot should be facing forward, and left foot at about 90 degrees. Align your left heel with your right heel.
4. Exhale and bend your right knee over your right ankle. If possible, bring your right thigh parallel to the floor. Anchor this movement by pressing your left heel into the floor.
5. Keep your torso long, and your shoulders over the pelvis.
6. Keep your gaze forward, over your right hand.
7. Hold this position for 30 seconds to 1 minute. Inhale to come up to standing position again.

Repeat on your opposite side.

6. Cat Pose

Cat pose helps to strengthen and relax the lower back. It also increases suppleness along the spine, and gives a wonderful stretch along your back, neck, and arms.

If you suffer from tension in your lower back, this is a brilliant exercise to do first thing in the morning, and also each evening.

Cat Pose

1. Starting in tabletop position (with your knees under your hips, and arms beneath your shoulders. Keep your back straight, and head facing forward).
2. From this position, exhale and drop your head, arch your back, and exhale further.
3. Tighten the buttocks and abdominal muscles, then go back to table position.
4. Continue for 5-10 breaths, matching the movement to your own breath.

7. Child’s Pose

This pose teaches you to relax and let go. It is a very good cool down exercise, to use at the end of your workout.

Child's Pose

1. Begin in tabletop position, then slowly extend your arms out in front of you, as you lower your buttocks towards your heels.
2. Bring your belly to rest between your thighs, with your forehead on the floor.
3. You can either stretch your arms in front of you, with your palms toward the floor, or bring your arms back alongside your thighs, with the palms facing upwards.
4. Hold for 3 deep breaths.

Repeat 2 to 3 times.

 Premium Eco Yoga Mat

Just in case you were wondering, the mat which you see in my photographs (for the sake of transparency) is the Premium Eco Yoga Mat, and was provided by Sweaty Betty.

This is the first time I’ve used the mat, and it’s fantastic.

Having used quite a few mats in my time, here are a few observations:

• It doesn’t slip at all, as some have a tendency to.
• It felt really cushioned and comfortable to use.
• It’s thin enough to roll up and carry with me to a workout class.
• The carry strap doubles as a yoga strap for workouts.
• It comes in a fab pink color, too, but this charcoal is great for male or female users.

I really do recommend the Sweaty Betty website. They have some gorgeous workout gear and accessories, which might just inspire you to get going with your workout routine again, if you’ve been slacking lately.

You can check out their latest offers on the Vouchercodes website

Please share your pregnancy workout routine with me below…

If you’ve found yourself using any of these in the past, deep down you probably know they are little more than an excuse.

My husband came across an inspirational story recently, about a 100-year-old man, Fauja Singh, who just ran the Toronto Waterfront Marathon in 8 hours, 25 minutes, and 16 seconds.

Fauja Singh

He only took up running 11 years ago… yes, he was 89-years-old when he started. Amazing!

He actually began running when his wife and son passed away, and now trains every day by running 10 miles.

Just before he came around the final corner at the Toronto marathon, he is reported to have said,

Achieving this will be like getting married again.

He currently holds the world record for the over-90 category, after running the 2003 Toronto marathon in 5 hours and 40 minutes.

So, what does he put his stamina down to?

Ginger curry, tea, and being happy apparently!

Mr Singh stated,

The secret to a long and healthy life is to be stress-free. Be grateful for everything you have. Stay away from people who are negative. Stay smiling. And, keep running.

What an amazing story.

You see, nothing is impossible when you put your mind to it.

Fitness Motivation: What’s Yours?

So, how can you find that inspiration to make exercise part of your everyday life, too?

I read an excellent quote recently, which said, “Inspiration is 99 percent perspiration.“

In other words, anything which you’d like to become proficient at, whether it’s playing the piano, or sticking with a workout routine, requires practice, patience, and perseverance… even when you don’t feel like it.

When you find yourself saying, “I don’t feel like exercising.” Just go right ahead and put your workout clothes on anyway. Then at least make a start with your routine.

I usually find when I do that that I will keep going, and ultimately feel so much better for it afterwards.

Remember, fitness is truly non-negotiable.

Don’t think you can get away without moving your body regularly in the long-run. You won’t. There will be a consequence of some sort.

Being fit is critical for your health and well-being.

You can make the time for it every day.

Have you found something that inspires you to keep at it? What’s your fitness motivation?

Unfortunately though, it’s not a sure thing. Many people exercise regularly, but still struggle to get the weight off and keep it off.

So what’s going on?

Moderate Exercise Stimulates Appetite

It turns out that exercise, especially moderate exercise, such as walking, light jogging or swimming, can actually make it more difficult to lose weight.

Moderate exercise does burn calories, but it also stimulates the appetite, and can lull you into a false sense of security, causing you to eat more calories than you’ve just burned.

It seems that most people tend to overestimate the amount of calories they’ve burned after exercising, eating more than is necessary afterwards.

juliaf

In one Canadian study, subjects completed a brisk walk which burned a total of 200 calories. When asked to estimate the number of calories they burned, however, they averaged a whopping 825 calories.

This disconnect between estimated calories burned, and actual calories burned, can easily lead to eating more than necessary after exercise, nullifying some of the effects of your hard work.

There is some good news, however.

High Intensity Exercise Curbs Appetite

Intense exercise, that is, exercise where you are breathing hard enough to make conversation difficult, can reduce levels of ghrelin, while raising levels of peptide YY.

Ghrelin is a hormone that stimulates appetite, while peptide YY lowers appetite.

The end effect is that after completing an intense exercise session, most people don’t feel like eating for a while.

Regular exercise also increases the sensitivity of the neurons in your brain, which control the feeling of satiety.

So, consistent exercise sessions can help bring you more in tune with your hunger signals over time.

The more accurately you can sense your hunger, the more accurately you can eat in amounts that reflect your calorie needs.

Of course, regular exercise has very significant health benefits, apart from hunger regulation.

It boosts your mood, builds muscle tone, improves your oxygen uptake, and keeps your muscles and joints strong and able to function efficiently, amongst other things.

Metabolism Boost

Exercise, especially high intensity exercise, also contributes to what is known as the ‘afterburn effect’.

After an intense workout, your metabolism stays elevated for a period of time. Your heart and respiration rates take a while to return to normal, and the muscle tissue which have been broken down during the workout, need to be repaired.

These processes require energy, which has to come from your body’s glycogen or fat stores.

This effect can burn up to about 100 extra calories, in addition to the energy used from your workout.

Don’t Overestimate

Just be careful you don’t use this as an excuse to eat more. 100 calories is roughly the amount of calories in half a chocolate bar.

So to sum it up, intense exercise can reduce your appetite in the hour or so immediately following your workout. And, consistent exercise, can refine your sense of hunger, giving you more accurate feedback regarding your true energy needs.

Just be careful that you don’t use exercise as an excuse to overeat. It is very easy to find yourself consuming more calories than you burn.

The bottom line:
Skip the cool-down nibble. Doing that five times a week will saves you up to 500 calories. That’s the equivalent of the spin class you don’t actually take!

What do you like to eat after a workout? Let us know in the comments below, or join us on Facebook!

Do you have trouble finding time for fitness?

If you’re like most of us with busy families, it can be tough to set aside time each day to be active and exercise.

You have to change clothes, drive to the gym, spend 45 minutes on an elliptical trainer, shower, drive back home, and then deal with all of the other responsibilities that come with being a good mum or dad, right?

It’s time for a change in your perspective.

Family time and fitness time do not need to be mutually exclusive.

And, you should combine them as often as possible, so you can maximize both, and set a healthy, happy example for your children.

Five Fun Ways To Get Fit With Your Family

samlevan

1. Hit The Park

Many times as parents we go to the park to get some down time, while the kids play and do something independent for a while.

It’s great for us to let them enjoy their recreational time, but this is also an excellent opportunity for us to get a quick workout in while the kids are having fun.

Many exercises can be done in a 10-foot x 10-foot space, which lets you stay near the area where the kids are playing.

One of my favorite short and efficient workouts is the Push-Pull. This consists of doing 10 push-ups and 5-pull-ups back-to-back, resting a bit, and repeating for 6-10 sets.

Use different hand positions to change it up, and work different parts of your upper body.

If you don’t have the strength to do full pull-ups on your own, put your feet on a bench (or stroller) for assistance, while you build up your back and arms.

2. Indoor Activities

Each day we have an opportunity to add fitness to our daily lives.

In our house, there are days when we wrestle, throw a football, kick a soccer ball, play Wii Sports, and do body weight workouts together as a family.

The key to indoor activities is getting all of the distractions out of the way.

Many years ago, my wife and I decided it was more important for us to be active in our family room than to have the “perfect” living room.

It’s been a good call.

Many of our memories come from the long, drawn-out football games all of us play together in our house. The wrestling matches can last for 30+ minutes, and the soccer games are as intense as a FIFA World Cup match.

3. Family Events

One way for the family to connect with fitness is to find an event to complete together.

For example, a 5K charity run, sprint triathlon, fundraising walk, or even a paintball game.

The most meaningful aspect of doing a family event is the involvement by all during the entire process.

Picking the event, goal setting, training, and finally completing the event together, will bring your family together like few other things.

If your kids are younger, I know this might be more difficult.

We recently participated in a 5K event with our kids, and even though we were excited about the run, the kids weren’t quite so enthused.

When the rain started, and then a downpour ensued, we devised fun ways to keep us moving forward.

At the end we were soaked, tired, and a little cranky, but once we were dried off, the joy of completing our family event became a permanent memory.

If you are interested in running your first (or best) 5K run, grab a free copy of our 5K Training Blueprint!

4. The Great Outdoors

As my kids have gotten older, getting them off the street, and into nature has been a goal of ours.

These jaunts in the “wilderness” are on well-used trails around our area.

These hikes have challenged our family, as we try to get to a point and back, or complete a loop.

Again, getting out and sharing a different area with our kids, gives them a chance to explore fresh adventures, as well as try something new.

5. Kids Workouts

Over the years as the obesity epidemic has begun to affect our kids in a big way, there have been workouts specifically designed for children.

If this is something you’d like to try, be sure to look for an activity that your kids can follow along with easily, with fun music, and no resistance training (weights).

As I mentioned earlier, my kids will jump in with me during my at-home morning workouts. Even if it is only for 5 minutes, I know that they are exerting energy, and experiencing the fun of working out.

These short sessions have lead to the kids getting a 20-minute DVD workout, and doing it to the best of their abilities.

As a parent, don’t overemphasize their technique, and make the workout rigid. Congratulate them on how they are doing, sharing proper form, and encouraging them throughout the workout.

Pick your favorite of these five activities, set a date for your family to get active together, and go enjoy each other.

This could be the first step toward a healthier and happier marriage for you, and the beginning of a lifelong love of fitness for your children.

Let’s get moving!

But, as with all things in life, there is a balance that must be achieved. Exercising too much can be just as bad, or worse, than not exercising at all.

Though it can be tempting to think that if some exercise is good, more will be better, there’s a limit to the amount of exercise your body can handle. And, going beyond this level diminishes your physical capabilities, and can even affect your mood and psychological well being.

Jack Daniels is recorded as saying,

In my dictionary, the word ‘overtrain’ falls just a page away from the word ‘overkill’, defined as ‘to obliterate with more nuclear force than required.’ Consider the connection: If your target is top running performance, then to overtrain means to apply more force than is required to hit that target. In fact, overtraining may literally obliterate your target, or at least leave you without the will to pursue it.

So, let me tell you seven of the classic signs of overtraining.

How To Know You Are Overtraining

benjipie

1. Lack Of Enthusiasm For Exercise

One of the first signs that you may be overdoing it, is that you stop looking forward to your workouts, and even start dreading them.

If you normally cannot wait to get out for your daily jog, but have several days in a row where you would rather do anything else, it may be a sign that you are trying to do too much.

2. Increase In Resting Heart Rate

Many athletes monitor their resting pulse upon waking each morning. If your heart rate is more than 10 beats higher than normal, it may be a sign that your body is not recovering well between workouts.

3. Mood swings

Increased irritability, stubbornness and greater sensitivity to criticism, are often signs that your workout program is more than you can handle.

Increased levels of anxiety and depression have also been linked to overtraining.

4. Difficulty Concentrating

Overtraining can also reduce your ability to concentrate and focus on the task at hand.

This can lead to a loss of co-ordination, and an inability to perform your workout at your usual level. For example, your tennis or golf swing may just not feel ‘right,’ and you may make more errors than usual.

5. An Increase In Illnesses And Injuries

Frequent colds, sore throats, muscle soreness or minor, nagging injuries, are often a sign that your body is not responding well to the workload.

In fact, overtraining reduces the effectiveness of your immune system, making it easier for any nearby germs to set up shop.

6. Sleep Disturbances

Overtraining can lead to an increase in the stress hormone cortisol, which can leave you feeling jittery and unable to relax. This may cause you to have trouble falling asleep, or to wake up frequently in the middle of the night.

In the end, this may lead to a vicious circle, where your inability to get a good night’s sleep can hinder your recovery from exercise, leading to even greater overtraining symptoms.

7. Decreased Strength And Endurance

Too much exercise can overwhelm your body, and lead to a temporary decrease in strength and endurance.

If your daily run or bike ride becomes significantly slower than usual, for several days or weeks in a row, it may be a sign that your body needs a break.

What To Do About Overtraining

If you are experiencing one or more of the symptoms of overtraining, the first thing to do is cut back on the amount and intensity of your exercise.

If this helps you to feel significantly better after a couple rest days, chances are overtraining was the culprit.

Other measures you can take include, getting extra sleep, making sure you eat a variety of healthy foods every day, and planning your exercise, so that you gradually build up the amount and intensity over time.

This will give your body a chance to adapt to the stress of exercise and get stronger once again.

Have you experiences any of the symptoms of overtraining? What did you do to rectify the problem?

I’m the kind of person who needs to do something physical every day. I don’t necessarily have to go to a gym or run a few miles, but I need to do something.

Active by nature and nurture, and currently stagnant by day (my big-kid job requires me to sit in a cubicle and work on a computer), my need for daily movement is accepted as a part of who I am by all of my close friends and family.

And, now that I’m in the fitness business, too, I teach workout classes after my day job—I’ve started to get creative about what I can do without equipment, just for kicks (which, by the way, is a great way to workout).

If you don’t have a gym membership and you don’t have fitness equipment, don’t worry, you can still get a good workout and it can be great fun.

Here Are My No-Equipment Workout Ideas

1. Kickboxing

somebodyelse

Make up your own routine, do minute-long rounds of the following (total: 22 mins):

• Jump rope (no rope required)
• Right-hand (while bouncing on your toes)
• Left-hand jabs (while bouncing on your toes)
• Jumping jacks
• Sit in a deep squat and alternate hooks
• Deep squat while alternating upper cuts
• Jumping jack with a front kick (right leg for a minute, then left leg)
• Jumping jack with a side kick (right leg for a minute, then left leg)
• Jumping jack with a back kick (right leg for a minute, then left leg)
• Squat with a front kick (right leg for a minute, then left leg)
• Squat with a side kick (right leg for a minute, then left leg)
• Squat with a back kick (right leg for a minute, then left leg)
• Jumping jack, right jab, jumping jack, left jab
• Side punches (alternate right then left and turn hips to side you are punching to feel the rotation in your stomach)
• Side upper cuts (alternate right then left and turn hips to side you are punching to feel the rotation in your stomach)
• Side hooks (alternate right then left and turn hips to side you are punching to feel the rotation in your stomach)

2. Pushups

Simple, straightforward, and a total body exercise. Challenge yourself by doing a pyramid. Do 1 pushup and hold in plank. Do 2 pushups and hold. 3…4…5…6…7…8…9…10. Then go back down: 10, 9, etc.

You can get fancy, too. Pushups with your hands on a step; pushups with your feet on a step and hands on the ground; pushups with your hands close together, with your hands wide, with your feet wide, with your hands staggered.

3. Squats

These are kind of like pushups—a total body exercise (actually the BEST one), and you can do them anywhere, with multiple variations of them, too.

You can do normal feet-under-shoulders squats, feet-wider-than-shoulder-width squats, feet-really-wide-with-toes-pointed-out squats, squats with one foot on a step, squats with a side leg raise, squats with a kick of some kind, squat pulses, squats with your arms raised, or your hands behind your head… Or better yet, do a set of 10 of each of those!

4. Walking or Running outside

This is what I wear ~ Mel

All you need is a pair of shoes. Rock some hills, play with your speed and distance, try some uneven terrain, and you’ve got a great workout.

Grab a buddy and it counts as a play date, too!

5. Burpees

These are crazy calorie burners and can be done a few different ways. The classic burpee involves standing, then dropping your hands to your feet, jumping your feet back to plank position, jumping them back in toward your hands, and jumping up to standing.

Variations include not jumping up at the end to make it easier, or to make it harder you can add a pushup while in plank position; do a mountain climber while in plank position; jump both feet out, then in and to the side (diagonal), then out again, then in straight, then jump up; add a one-legged pushup while in plank; do a knee-tuck jump when you jump up to standing (when you jump up, bring your knees toward your chest).

It’s amazing how many versions of a burpee you can do… and they’re all exhausting, but amazing for your body.

6. Circuits

You can make your own with body-weight moves. My favorites to include:

• Jumping jacks
• Pushups
• Inch worm sit-ups
• Tricep dips
• Plank
• Bicycle sit-ups
• Squats
• Kicks (front, side, and back)
• Standing twisting sit-ups (stand with hands behind head and twist left knee up toward right elbow, switch and bring right knee toward left elbox)
• Sit in deep squat and alternate punches while twisting your torso
• Hollow man (lie on your back and lift your head, shoulder, and feet off the ground a few inches—hold your stomach in tight)

The reason I find the above exercises to be the best is because, well, they really are some of the best!

The key to success in fitness is diversity and targeting multiple muscle groups at once. You shouldn’t just walk or run or bike or swim. Nor should you just lift weights, or do body weight exercises. For a healthier, fitter you doing a well-rounded routine, like the cardio of kickboxing and running, combined with body weight exercises, will get you better results.

And, you don’t necessarily need equipment to have a variety of workouts in your arsenal—your body and what you already have around the house can be enough.

Happy working out everyone

What are some of your favorite no equipment workout routines?

In fact, most of us will admit to feeling a lot better after exercise, but it can still be extremely difficult to adopt it into our everyday lives.

Seven Step Exercise Check-List

So, here are my seven steps to making exercise part of YOU…

karl92

1. Always exercise on Monday

I find this sets the tone for the week ahead, and really helps you to get into the corret mind frame.

2. Exercise first thing in the morning

For most of us as the day wears on, we are less and less likely to stop and make time for exercise. So, it’s best to check it off your to-do list first thing — and, that’s a great feel-good way to start your day, too.

3. Don’t skip your workout two days in a row

It’s good to have a day off from exercise at least once in the week. But, once you find yourself skipping two days in a row, it can become really difficult to get back into your routine. Try to keep up with your exercise program, no matter how inconvenient it may be. And, if you’re really stuck for time, at least do some squats.

4. Make a start

I’ve said this before, but often it’s getting started exercise that’s the difficult part. However, when you’ve made the effort to begin, the next thing you know you’re half way through your routine and you don’t want to quit anymore. So, try to make yourself start at least, and then take it from there.

5. Ask yourself what’s hindering you?

Perhaps you don’t like working out at the gym, or it’s too cold to exercise outside where you live. Perhaps you just need to get some new workout gear, an iPod or pedometer to help inspire you. Once you work out what has been hindering you, you can find ways around it, and make your workout more enjoyable.

6. Stop trying to reach perfection

When your mind is saying there’s no point exercising unless I can run for 45 minutes, or do a full body workout, you are putting unnecessary barriers up for yourself, and you will find that you don’t exercise EVER, as a result. Remember, even going for a 15 minute walk is worthwhile. Just do what you can each day.

7. Don’t fool yourself

Just because you pay membership at a gym doesn’t mean you go to the gym. Just because you were a running champ at high school doesn’t make you fit and in shape right now. Saying you don’t have time to exercise doesn’t make it true. Be honest with yourself and you will start going places.

What are your top tips for making exercise part of your life?

We know we should go that extra mile, and we know we will feel better afterwards. But sometimes, when exercise isn’t fun anymore, we end up putting it off for something else.

So, what should you do? Here are eight fun exercises, that also can give you great fitness results.

1. Biking
Don’t just go biking, go on an adventure. Go with a partner, go outside, and find a great location. Avoid bike machines at the gym, though, as they don’t get you anywhere, literally. If your local area provides a bike trail then utilize that.

sailor john

2. Hiking
If you are not a fan of biking, then try hiking. Hiking isn’t just physically demanding, but can be a wonderful experience in itself. Whether you are going through a small patch of woods, or tackling rugged mountains, you always need to be aware of your surroundings. So, pack light with necessities, enjoy exploring, and stay safe.

3. Kayaking
Kayaking can take some getting used to, and you may find yourself hurting in places you never knew you could before. The health benefits are very substantial, too. Kayaking is no doubt a challenging and exhilarating cardiovascular activity, but like hiking, you need to be careful. Do not try areas of water that you are unfamiliar with, or not ready for.

4. Beach Volley Ball
What a great way to get outside, enjoy a little sun, and stay in shape. Beach volley ball when played in sand is very beneficial for strengthening your legs, and keeping everything firm and toned. The best part about beach volley ball, is that you are so concerned with winning and having fun that you won’t even realize you are working out.

5. Horseback Riding
Horseback riding is not for everyone, but can be a great way to burn calories. There is certainly a majestic feeling riding a horse through open plains, hill tops, or anywhere really. It takes a great deal of smarts, and strength to control an animal of that size. Like kayaking, you will be sore in places you never imagined possible, but the exercise is definitely worth it.

6. Golfing
For golfing to be beneficial, you have to go without the cart. Walking 18 holes with a golf bag on your back can be tough, but golfing lets you enjoy a good walk, while playing a great game and having some friendly competition.

7. Skiing
Skiing is a great way to stay in shape. It is a very good stress reliever, and a great way to tone not only your legs, but arms as well. Skiing is one of those sports that you can compete against yourself, which makes it fun trying out more difficult runs, and beating your previous times.

8. Laser Tag
Although laser tag may not sound like the most physically challenging thing to do, it takes a good amount of endurance. You are constantly running, crouching, standing, rolling, and dodging laser bullets. It is also very competitive and fun, so it’s highly likely you won’t notice the effects of the workout until afterwards.

So, don’t allow exercise be an inconvenience, let it be a part of your life. Get out there and have some fun when you exercise. You won’t regret it.