Walk It Off: 10,000 Steps A Day with Fitbit

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Great chart. 10 minutes of walking = 1,200 steps.

It’s depressing that working a 9-5 job (sometimes a lot more) can really deteriorate your health. I am not joking with this one. Just purchased a Fitbit* (little band that tracks your mobility all day) and, I am loving it so far.

However, I do not love the steps that I walk each day.

Fitbit’s goal for you is to walk 10,000 steps a day and increase from there. Upon reading that, I was like – I bet I do that, no problem. Yikes. Nope. Not even close.

When you travel from car garage to car garage and sit at a desk all day in front of the computer, the steps are really lacking. So, time to step it up (no pun intended, ok – maybe a little bit!)

I’ve always wanted to be a runner. Doesn’t it just look cool? You see men and women jogging in their cute clothes, headphones blasting and that motivation in their face! Not to mention, their legs are killer.

Yet, one thing I’m realizing is– you don’t just wake up one day and become a runner. It takes hard work, dedication and self-discipline. You build up to it.

And what better way to build up to this goal then by walking 10,000 steps a day! It’s so simple and somehow brilliant. And, remember don’t compare your fitness goals to anyone else’s goals! Say to yourself, right now, I need to concentrate on those thousands of steps and the rest will follow.

It might be hard to put on workout clothes when you get home from work. But switch from heels to tennis shoes fast (and that can motivate you right there). Turn on some fast, cardio music and get yourself out that door.

Let that number – 10,000 drive and inspire you.

Or for you early risers, just get out the door. Lay out your clothes the night before. You can walk slow at first – almost strolling. Get your heart pumping and you can walk 10 minutes, then 10 more minutes. You can achieve your goal in no time.

I recently read that we should aspire to exercise 30 minutes a day or do 3 miles. That is not much. And just think the rule of 3’s! We just have to get motivated and get our tails moving. Don’t think about the stress in your life, let the laundry wait and take care of yourself. 30 minutes is like an episode of House Hunters (for those that watch HGTV).

Get to it and see your body change.

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30 Minute Cardio Workout With Yoga Moves

Sometimes it’s hard finding good workout videos on YouTube. Believe me, I have searched for hours sometimes – just to find one that meets my workout goals. And 30 minutes or less, please. I just can’t do a workout video in my apartment longer than that.

I stumbled across this 30 minute video yesterday and completed it on my yoga mat in the living room. I was sweating, heart rate pumping – and felt totally worked out. Score!

Also, there are yoga moves incorporated in this workout. Being a yoga enthusiast, loved that. Now, it is an intense video. However, the video is peppered with 30 second breaks in between sets of heart pumping exercise.

Would definitely recommend this video to your home workout routine. I loved it so much that I am going to do it again today. Happy cardio training ladies and gents!

Winter Running Gear 101

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Invest in a head scarf to keep your ears warm!

The seasons are changing. Being a Texas girl, this lady has never had to bundle up for a little run. However, living on the east coast is a totally different story. You have to prepare for that 30 minute jog – especially in the fall and freezing months past December.

I never knew what a hat was for – or a head scarf for that matter. It is not just for looks or fashion, ladies. It is to protect your sweet little ear drums from getting frostbite (maybe not that severe – but you don’t want an earache.)

I put a little polyvore picture together of essentials for that wintery run. Bundle up – you don’t want to be sick.

And after that run – guzzle down some hot apple cider or cinnamon tea. Don’t put those runs on hold just because of the freezing elements. Go out in the elements, but plan ahead with proper clothing choices! Run, ladies, run!

One tip (well, a couple actually) – invest in some good running pants. These Nike ones below are great. They are a little pricey; however, they will last forever. Promise. Well, I have had mine for about 3 years (that is pretty good!) And – ankle socks are great for the summer, but in the winter, dress your feet with some serious wool socks.

Yoga Stretches For The Desk Worker

desk jobI sit at a desk for a majority of the day. Eyes glued to the computer, the typical U.S. adult is sedentary for 60 percent of their waking hours and sits for an average of six hours per day. What? This can’t be good.

Sitting too much can be perilous for your health. It increases the chances for heart disease, decreases enzymes that burn fat and, in the end, can lead to a shorter life.

But, no worries, you can change these factors – you can turn back the clock. Just focus on your health and try not to sit too long in the day.

Tips: Take a 15 minute walk during the work day, stand at your desk for a portion of the day, stand during meetings, walk to lunch and do some hip opening stretches.

I would do these stretches in addition to some of the tips above.  I have found these particular yoga stretches very effective. They are hip openers that stretch out my body and relieve the tension built up during the day.

Wide-Legged Forward Bend Pose

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This is a great stretch to alleviate back pain during the work day. Read here on how to get into the proper pose. This move stretches the groins, hamstrings and hips. It calms the mind and decompresses the spine. It is said to relieve fatigue, mild depression and anxiety.

Double Pigeon Pose

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This is an intense hip opener. It will relieve tension, anxiety and stress. Hold this pose for 5 long breaths. Click here to see how to get into the pose properly.

Pigeon Pose

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This is my absolute favorite yoga pose. No matter how tight my hips feel – this is sure to stretch them out. Make sure you align your body properly. This will help relieve low back pain and stiffness.  I have also found that done regularly with the right breathing technique this will shrink your hips.

The Working Woman’s 20 Minute Workouts

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I try and do a yoga video in the morning – it’s just 20 minutes. This is one of my favorites, here.

It’s 5:30am and your alarm clock hums – you press the snooze button trying to get at least 30 more minutes of shut eye. It’s 7pm and you get home exhausted. Time to pour yourself a glass of wine and watch House Hunters on HGTV – you deserve to unwind.

You complain that you never get a chance to work out. You are working woman – and office hours wreak havoc on this routine. But, really are you cheating yourself out of a simple 20 minute workout in the morning or a night?

I believe you can do it. You can fit that simple routine in a tight schedule. It takes disciple and willpower. However, 20 minutes every day can add up and keep your body tone and lean for those pencil skirts, little black dresses and heels.

Make it priority to hit the gym before or after work – just 20 minutes, seriously. Do the bike.

Take a 20 minute walk with your dog – he has to go out anyway. Just extend the walk or pop in a 20 minute yoga video (you will work up a morning sweat and feel better all day long!)

Below are a few suggestions for the ‘Working Woman’s Workout Schedule’ – (websites, routines that I have found) you can take it or leave it.

For the Yoga Lovers: Do this simple 20 minute routine in the morning or at night. It’s on YouTube. It’s free. There is no excuse here. This workout is a Vinyassa flow routine that is designed to get your heart pumping, and it really does. You will feel strong, less stressed and healthy after doing this routine. I guarantee it.

For the Challenge Junkie: Try an online challenge. One of my co-workers shared this one with me. It’s called the 30 Day Squat Challenge. Push yourself to complete a goal like this. Make a chart. Cross off each day – for a month. It takes no time in the morning or night. It builds dedication. Do it.

For the Runners: Don’t think I can say this more clearly – go for a 20 minute jog or treadmill run. Don’t feel like you need to do more. If 20 minutes is all you have, it’s all you have. Believe me, it is better than nothing. Pbfingers.com has a great 20 minute treadmill workout.

For the Cardio Circuit Addicts: I found this awesome ‘Indoor Cardio Crusher Workout’ that you can do in your apartment. Set your iphone to 20 minutes – and do this routine until time is up. You’ll feel it.

For the Delightful Dancers: This is a pretty basic workout. It is free – on YouTube once again. Sometimes you just need to have fun. This is a fun dance workout routine. Good for your heart and wellbeing! DANCE off the stress!