Are you ready to train for a marathon? Join our training group for the 2012 Shires marathon on May 20, 2012 from Bennington to Manchester VT. Group training will start November 12th for any woman who has been running 3-4 miles a minimum of 3 times per week for at least 6 months. I provide a complete marathon training plan, information on gear, nutrition, hydration, stretching, and strength training. We’ll run together every other weekend on the course, gradually increasing your mileage so you feel confident about covering the 26.2 mile course on race day. Interested? Contact me at firstname.lastname@example.org
Think about it: how much time each day do you spend sitting? We sit while driving, at work, at home watching TV, eating (sometimes), talking with friends, using the computer, watching movies. If you sleep for 7 hours and exercise for 1 hour – that leaves 16 hours throughout the day that most likely are spent sitting.
Many people have bought into the thinking that daily exercise of 30-60 minutes is all it takes to improve our health and maintain a healthy body weight. Unfortunately, there’s growing evidence that the time we spend sitting is at least as important as the time we spend doing purposeful exercise.
I’ll be honest with you. Even though exercise is a part of my day, the rest of the time I’m primarily sitting. In fact, I’m sitting right now as I type! The challenge is to figure out how to decrease sitting time, and instead stand or walk around. Here are some ideas to get you started thinking about changing your enviornment and decreasing your sitting time:
– Stand up whenever you talk on the phone. Even better, walk around while you’re on the phone, even if it’s walking in place.
– Put your computer on a stand, or adjust the height of your desk so that you can stand while working.
– Put a treadmill or stationary bike in your office, and use these whenever you’re on the phone or reading. Even better, rig up a desk so that you can walk on the treadmill or ride the stationary bike while working on your computer!
– Place a treadmill or stationary bike in front of your TV. If you don’t have room for both a treadmill and a couch – get rid of the couch!
– Plan activities your entire family can enjoy. Instead of watching TV together, go outside and kick a soccer ball, rake leaves, or take a walk. When bad weather keeps you inside, play Twister or games on the Wii to keep moving.
– Instead of meeting friends for coffee, go for a walk, ride bikes together, or go snow-shoeing through the park.
Here’s the challenge: decrease your sitting time by 30 minutes every day this week. Next week, aim to decrease sitting time by 1 hour per day, every day. Give yourself at least 6 weeks to make these new, active non-sitting habits part of your daily life and you’ll have more energy and feel great.
Most of the time when I meet with clients, they tell me that they want to be more active, or to exercise more often. These are broad, undefined goals which actually are extremely difficult to reach. If we don’t know exactly how much exercise, or what type of exercise we want in our life, how will we know when we’ve reached that goal? Even more important: why is exericse important to you?
There are typically three types of exercise goals:
- exercise to improve health, such as reduce risk of heart disease, lower blood pressure, or improve blood sugar levels.
- exercise for weight loss
- training for a competitive event, such as running a 5K race or riding your bike in a 40 mile charity event.
First, decide WHY you want to exercise. Be as specific as possible:
- I want to exercise so that I can wear a smaller dress size.
- I want to exercise so that I don’t run out of breath playing with my grandchildren.
- I want to exercise so that I decrease my risk of developing heart disease.
- I want to run the Maple Leaf 5K in September.
Next, figure out how much and what type of exercise you need to meet this goal. The American College of Sports Medicine publishes the latest exercise guidelines. If your goals are related to your health, talk with your physician about the most appropriate exercise program for you. Even 10-15 minutes of activity every day does wonders in improving health. If you need help developing an exercise program, contact me at email@example.com for individual coaching.
Once you know why exercise is important to you, and the type of exercise program that will help you reach this goal, it’s time to gradually integrate exercise into your daily routine. Start slowly and over time tweak your exercise program until you reach your ultimate goal. Exercise not only will improve your health and help you reach and maintain a healthy weight, it’s also a fun activity you can share with family, and a great way to meet new friends!
I love this workout! Designed by the American Council on Exercise (ACE), it provides a complete, 12-week fitness program that you can do at home!
- No more excuses about not having enough money to join the gym – do this workout at home.
- Forget about needing expensive and bulky exercise equipment – you use your own body weight.
- Short on time? Do part of the workout in the morning before you take a shower, another couple of exercises in the evening when you get home from work, and finish up before bed.
- You don’t even need to hire me as your personal trainer to guide you through the exercises, because there are complete directions and tips on the website.
What are you waiting for? Join the discussion on Facebook at http://www.facebook.com/trainingformore#!/pages/Training-for-More/185394604809438 and let me know how great you feel after doing this workout!
I’m always looking for exercises that work a whole bunch of different muscle groups. These types of execises maximize time, which is always at a premium in our busy lives. Plus, how often do we use just one, isolated muscle? When we perform exercises that require the use of many different muscles at once, we gain strength AND improve our ability to live a full and active life.
Here’s one of my favorites: inchworms
Give it a try, and let me know what you think!