How NOT Going to the Gym CAN be a Workout!

Last month, I slept in my own bed five nights. Yep, you read that right. And, in that same amount of time, I’ve been to eight of the fifty states. Hey America!

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This was a really busy month. I traveled to Missouri for a fitness conference, then to Oregon/Washington to renovate and sell my rental house, then pit stopped in Colorado to see my best friend. I’m tired just reading that! HA!

I knew when I got on the first of many flights that I’d have a less than normal exercise month. I started thinking about how/when/where I would workout. Then I stopped. I had a lot more on my plate that needed my attention. I told myself, I’ll just get movement and exercise in when I can.

Here’s what I did know:

  • I would get exercise at the fitness conference
  • I’d be getting a lot of “different” movement with the renovation
  • My parents have a mini gym at their house where I stayed during renovations
  • I would probably get outdoors while I was in Oregon, Washington, and Colorado

Other than that, I decided to not have a plan.

And, that’s OK.

I took the pressure off. It felt good.

Turns out I got plenty of movement. One of the days was particularly interesting. My workout consisted of:

  • carrying an aluminum ladder 1/2 mile (thank goodness for farmer carries!)
  • running back to my car 1/2 mile (I didn’t have access to a truck, gotta do what you gotta do, right?)
  • sweeping my roof
  • cleaning my gutters

That took most of the day, if I decided that wasn’t a “good enough” workout, there’s probably something wrong with me. That brings me to my point…

Do you beat yourself up when you don’t go to the gym?

STOP.

There are soooo many ways to get movement in that don’t involve the gym. If you went for a brisk walk, played catch with your kids, went horseback riding, or whatever, give yourself a fiver. You weren’t sitting on the couch, give yourself some credit!

Now, do I think strength training is awesome, and everyone could benefit from being stronger? OF COURSE! But, if you missed a day, but were still active, try not to beat yourself up about it or feel guilty for “missing a workout”. In fact, add it to your workout calendar (if you keep a thing like that), and be proud of your extra movement.

ACTION STEP: Is there something you enjoy doing that would help you get some movement in this weekend? Can you make it a priority? Good. Look at your calendar, find a time that works for you, then add it in. Last step, HAVE FUN!

Cable Shoulder Blaster!

All you need for this workout is a cable machine and a handle!

You’ll complete four exercises back to back to back to back:

  • Split Stance, Single Arm, Overhead Press
  • Single Arm Front Raise
  • Single Arm Side Raise
  • Reverse Fly (remove the handle, hold the end of the cable, palms face the floor)

You’ll do 3 sets of 15 reps of each exercise, on each side. The weight on the cable should be relatively light, but by the time you hit those 15 reps, you’ll be burning pretty good. Try to rest as little as possible between sets. Oh, yeah!!!!!

Having strong shoulders is awesome, so you should definitely try this out!

Don’t forget to do your breathing at the end.

Difficulty: 3 out of 5 glutes.

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The Hickory Nut Workout!

Wait… What?!?

I know.

How did this cute little nut help me exercise?

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I was on a walk with my guy, he found it on the ground, and we thought it was pretty cool. For a tree nut, you know.

Then I said, “Roll that down the sidewalk and see how far you can get it before it hits a curb or grass or goes into the road!”

Game on.

He rolled first, and did really well. I took off running after that thing. So did he. We were busting up laughing!

OK, my turn. I did pretty well too. Off we ran again, chasing that little nut!

I kind of felt like Harry Potter chasing the snitch. Minus the flying and all…

We took turns rolling the hickory nut for about 30 minutes, working on our strategies. But, we lost track of time because we were having so much fun.

Yes, exercise CAN be fun! WOOHOO!

ACTION STEP:  find a way to make your workout fun. Steal this idea if you like, it was way more fun than I thought throwing a nut down the sidewalk could be. After you have a fun workout, share what you did, maybe somebody will use your idea!

Landmine Countdown!

I hope y’all have the landmine at your gym, it’s pretty awesome!

If not, just put the end of a barbell into a corner on the floor. Put a towel in the corner before you put the barbell there, you don’t want to be the one that put a hole in the wall!

You’ll complete four exercises back to back to back to back:

  • Landmine Romanian Dead Lift (RDL)
  • Landmine Overhead Press
  • Landmine Bent Over Row
  • Landmine Squat

For the first set, you’ll do 10 reps of each exercise, the second set you’ll do 9 reps of each exercise, the third set you’ll do 8 reps of each exercise, etc. You’ll be finished after your tenth set of 1 rep of each exercise.

Try to get this done in under 25-30 minutes. Rest as needed between sets.

Don’t forget to do your breathing when you’re finished!

Difficulty: 3 out of 5 glutes.

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Press-Pull-Run!

Here’s a “fun” routine for you!

I call it: press-pull-run. Yep, I’m super creative!

Complete 10 rounds of:
10 barbell overhead presses
10 band assisted chin ups

Rest as needed between sets.

Then, 2 mile run.

End this work out with deep belly breathing for as long as you like.

This should take about 45 minutes to complete.

Difficulty: 4 out of 5 glutes.

Give it a try! How long did it take you to complete?

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