Hey Busy Lady!  Literally busy, right?  I know because that is the case with most women who are hustling to provide a better life for themselves and those they care about.  Whether you work full-time, stay at home full-state, are an employer, or are an employee, whether you are married or single, have little ones, adult children, or no children at all; there never seems to be enough time in the day.

You would think with all the amazing conveniences of modern-day society, they would offer relief.  On the contrary, we are busier than ever.   Gadgets like cars, and dishwashers, and refrigerators, etc. are supposed to make life easier, but often means requiring less physical activity.   It also often requires keeping busy to for the gadgets that make life easier!

In order to be your best self, it is important to practice self-care.  Some of that self-care includes cardiovascular activity for a healthy heart, resistance training for healthy bones and muscles, and eating foods that energy and fuel our body.

By committing to a relatively small amount of time, increase strength, improve flexibility and balance.  It will also reduce stress, promote better sleeping, and assist with weight management.  For this program, I’ve put together a few things you can do that will not require a lot of time and can be sprinkled into your day to promote good health.   Below are a few tips and a few great exercises as well as a way to get your free guide on losing weight with an insane life.

Tips:

  • You can work out from home. Going to a gym is not always a good fit and is not necessary.  Even if you have a gym membership, it is a good idea to have an arsenal of tools you can use anywhere.
  • You don’t have to do a continuous exercise regimen of one hour. You can do 30 minutes of exercise a day, and if it is helpful, you can break that 30 minutes into 3 -ten minute rounds.
  • Think of fitness as you do your activities throughout the day. Be more purposeful when bending to get your shows from a lower shelf or reaching in a taller cabinet.
  • Park the car a little further away and walk to the building. Change your thinking so that you no longer ride around the parking lot several times while looking for a good spot.  Walking is a natural and easy way to increase your level of fitness and can give you time to clear your head.  Do it every chance you get.
  • Take stairs. If you have a couple of flights at work, take them everyday.  If you have them at home, go up and down the stairs a few more times.  It is changing your mindset.  Your strategy may be to plan your activities to minimize how much you use the stairs.  Start thinking of doing just the opposite.
  • Download my free guide: How to Lose Weight When Your Life is Insane

Exercises:

  • Pushups are my personal favorite for strengthening your entire body. There are variations of pushups, so practically EVERONE can do them.  They just must be done properly.  Often, they are not, and when they are not done properly, they can will not be effective and can cause injury.
    • Use the wall if you are not strong enough to go on the floor.  Reach your arms out in front of you.  Make sure you hands are shoulder height, and your chest comes in between your hands when you bend your elbows, not your head.
    • A countertop, sturdy table, or chair will be more difficult. The more parallel your back is to the ceiling, the more challenging because gravity is greater.
    • If possible, go to the floor. Options include both knees on the floor, one knee on the floor, or most difficult, both knees are lifted.  A full pushup is the ultimate goal.  Regardless of which of these you do, your form is very important.  You must you’re your spine neutral.  People tend to arch their low back.  Instead, keep your abdominals engaged, and your body straight and strong.
    • Traditional pushup. With a traditional pushup, your hands are wide and parallel to your chest.  Start with straight elbows, then bend to lower.  Straighten elbows to bring your body back up to starting position.
    • Tricep pushup. Your hands are in close to your body, directly under your shoulders.  When you bend your elbows, your body lowers snug between your hands.  Straighten elbows to bring your body back to a starting position.

Your goal is to do 10 of whatever option you choose.  If you can easily do 10, go to the next more difficult option.   If you cannot do 10, do as many as you can, then complete the remainder using an option you can complete the 10.  This will help you to get stronger faster.  Do 3 sets of your combination of 10 each day.

Bridges

Lay supine (on your back) on the floor, table, or bed with your knees bent and your feet on the floor.   Press your feet into what you are laying on and lift your hips.  Raise them high and keep lifted for 10 seconds squeezing your glutes.  Slowly, lower and immediately begin lifting again.  Repeat 10 times.

Squats

In front of a sturdy chair or sofa, sit and stand 20 times.  Keep your heels down and your hips, knees, and ankles aligned.  Rest 1 minute (or continue).  Work up to 3 sets of 20.

Front Leg Raises

Lift one leg keeping it straight.  Stand near a chair or table if you need help to balance.   Keep your leg straight.  Lift only as high as you can stand tall, keeping the knee cap lifted by engaging the leg muscles.  Lower the leg keeping it slightly in front of the leg you are standing on.  Barely allow the heel to touch before raising again.  Avoid bending your back.  Repeat 20 times.  Switch legs.  Do up to 3 sets.

Lateral Leg Raises

Without rolling hip out, lift leg to the side.  Lower but barely touch and raise again.  Repeat 20 times.  Keep core engaged throughout.  Switch legs.  Repeat.  Do up to 3 sets.

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