5 Super-Simple Ways to Stay in Shape Without Exercise Equipment

5 Super-Simple Ways to Stay in Shape Without Exercise Equipment

“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” ~Buddha

You know that your health is important, and that daily exercise can cut your risk of disease while dramatically increasing your energy. But how do you fit a workout into your busy schedule?

Are you too tired after a hard day of work to take advantage of a gym membership, or is your budget not able to accommodate the monthly charges? Thankfully, it’s possible to stay fit without missing a beat of your busy lifestyle.

What, you think I’m just some dumb blogger who doesn’t know what she’s talking about? NOPE. Not around here, y’all – this is the real deal. Here’s ME, on the left and ME on the right. Yeah. Let THAT soak in for a minute. 😉

Wanna know how I did this? Click the photo to be taken to your free download at Amazon.com!

Wanna know how I did this? Click the photo to be taken to the book on Amazon.com!

Feeling overwhelmed with your own weight loss efforts (or lack thereof)? Don’t – because you don’t have to – I already did it for you and figured out the whole deal – so instead, check out my book Project Blissful in which I detail how I went from a very unhealthy and unhappy size 24 to a much happier and healthier size 6. – and just FYI – while the book costs less than $3, I promise there’s nothing in it that requires you to buy a bunch of stuff  – but there is every single secret that I used and learned while I lost more than 100 pounds, as you can see in the photo here. 

Anyway, back to the topic at hand.

Who needs expensive, cumbersome exercise equipment or the daily commute to the gym, when you can get valuable, heart-pumping exercise almost anywhere?

Try these easy tips to get and stay fit around your home or workplace:

1. Take a walk. Walking is one of the most accessible forms of exercise. You can incorporate more steps into your day by simply walking around the block during lunchtime or taking the stairs instead of the elevator. Even if you exercise regularly at a gym, walking can supplement your routine for more energy and a leaner body.

Consider purchasing a pedometer that counts your steps. Wear it all day, and write down the number of steps you’ve taken at the end of the day. Each week, set a daily goal of steps and increase that goal each week. You’ll be surprised how your mind finds ways to get more steps into your daily routine.

2. Practice breathing exercises. As often as possible, focus on your breathing.

  • Learning to relax and slow down your breathing will do wonders for your physical and mental health. You’ll handle stress better and meet the challenges of your life with more effective responses when you learn to relax under pressure by focusing on your breathing.
  • You can focus on your breathing anywhere. When you’re stuck at a red light, use the time to relax, instead of getting frustrated at the delay. In between activities or duties at work, take a breathing break. And, when you start to feel stressed, take just a few seconds to breathe deeply and refocus on solutions.
  • Close your eyes (if you’re not driving, of course), and slowly inhale through your nose. Then exhale slowly through your mouth, pause, and repeat a few times. Place your hand on your stomach, covering your belly button. If you’re breathing correctly, your hand will slowly rise and fall.

3. Drink lots of water and eat nutritiously. Drink as much water as possible to keep your body well hydrated and functioning at peak efficiency. Think of the food you put into your body as fuel for your life, and choose to fuel your body with high-energy foods that keep you fit.

  • Eat as many fresh fruits and vegetables as possible. Fill your dinner plate with vegetables and a smaller portion of meat and carbohydrates. Eat fruits for an energy-producing alternative to candy bars or other sugary snacks. 

4. Exercise intentionally for at least 10 minutes per day. You can exercise anywhere, without using special equipment. Examples of exercises you can do without a gym membership or expensive equipment are push-ups, skipping rope, stretches, and crunches. In as little as 10 minutes a day, you’ll notice a huge difference in how you look and feel.

5. Get plenty of rest. The amount of rest each person needs varies. The important thing is that you make it a priority to get to bed early enough that your body gets adequate rest. If you feel groggy every morning, consider going to bed earlier or finding a way to get in a short 15 to 30 minute power nap during the afternoon.

When you put these tips into practice, starting today, you’ll experience a greater sense of vitality and self-confidence. With these simple techniques, the only thing that stands between you and the new fit you is action!

 

 

Magical, Mental, Endorphins

Magical, Mental, Endorphins

I distinctly remember what I felt like prior to getting help for some food issues and previous to working out regularly. For a while, as I mentioned in this post, I avoided being with people, even people I liked. It was a dark, dreary, terrible way to feel every single day.

Now post-workout I also try to avoid people but for a whole other reason.

My name is Sarah and I am an endorphin-aholic.

Let me preface this by letting you know I work out at my office. I am fortunate enough to have a gorgeous, fully equipped gym, complete with enthusiastic trainers and classes, in the lower level of my building. This has its perks. My fortune continues in having a boss that lets me workout during actual “on the clock” hours so I can avoid the gym’s busy periods. Did I mention I love my job and my boss?

I knew exercise was supposed to make you feel better, “they” said. But we all know how “they” can be. “They” have a lot of fickle opinions that change with the wind and the wind seems to whip in a new direction every two weeks.

They were right about endorphins though and I am here to be a witness!

If you’ve never been on an endorphin high let me tell you what you’re missing out on. Imagine taking the tingle of a first kiss and gently mixing it with the excitement of that big drop on a roller coaster and then add a twist – a generous twist – of that adrenaline rush that comes along with your ultimate song being played in a club and you know you’re about to cut a rug. Mix all of that up, add a shot of espresso and voila, that’s how good my post workout endorphins make me feel.

Oh, and they make me chatty (okay, chattier).  How unfortunate for the poor souls who innocently step into the elevator with me post exercise- all ‘dorphined up.

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Sarah and Carolyn enjoying their well deserved endorphins

In the elevator heading back to our desks, my workout buddy, Carolyn, and I have been known to high five one another for pushing so hard stating, “man you killed it today, you ran!”… and then we just continuing to high five every other passenger in the elevator, celebrating our victories. They had no choice. They must high five.

This is endorphins.

Wide eyed and unsure of what just happened, the innocents would step out on their floors and continue with their day. We smiled widely and waved farewell to them (only to later resolve to stop doing that to people, lest we lose our jobs).

Even on days when I didn’t feel like working out but made myself go, I would be awarded with my endorphins. When I can’t be my own cheerleader, it’s like they’re telling me “way to go Sarah, you did it and we’re proud of you.” They rush over me and they simply just make me feel good. They make me feel proud. They make me feel happy. They make me feel alive and strong.

If you’re on the verge of starting an exercise routine or are just entertaining the thought for somewhere down the road please, please just do it. If you can’t because you just aren’t there, mentally, trust in the endorphins to take care of some of your mental health. Take that one little step and get your endorphins running.  You will be so glad you did.

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