Fit in 10 minutes - ANYWHERE, ANYTIME

We all know time is of the essence and in the midst of our busy lifestyles it may seem challenging or downright impossible to stay healthy and be active - but IT IS POSSIBLE!

Each of us have the same amount of time, it's simply a matter of how we choose to use that time. We have to make time for those things most important to us, and at the top of that list should be our health. There are ways to make it practical and feasible for our schedules, and following a quick simple workout like the one here is a great start:

- Walking 5 min

- Bodyweight Squat or Chair Sit (literally sitting and standing from a chair) 30 seconds

- Wall Push-up (stand approx. 3 ft from a wall; place hands at shoulder height and about shoulder width apart; bend elbows and bring body toward wall keeping back straight; push away) 30 seconds

- Desk Lunge and Lift ( Place hand on desk for balance; bring one foot forward and one back; bend the knees slightly and lower hips towards floor; straighten legs and lift back foot off floor bringing knee up to waistline; lower leg to original position and repeat) 30 seconds on each side

- Door Open (Grip door handle with feet wide and knees well bent, door should line up with mid-line of your body; keep back straight and use arm to pull door open until arm is out to side of body; slowly lower door back to starting position at mid-line; repeat) 30 seconds on each side

- Desk Plank ( Place forearms on edge of desk with feet behind and body entirely straight from head to heels; place feet slightly wider than hip width apart; brace your abdominal muscles by imagining the sensation of a cough or sneeze) Hold for 30 seconds.

- Hamstring/Hip Stretch (Keeping your back straight, fold in half at the waist as though you're bowing; knees can be slightly bent) Hold for 30 seconds

- Chest/Shoulder Stretch (Place an outstretched arm against a door frame; place the other arm behind you as though you are trying to scratch your back; bend your knees and slowly turn away from the door frame until the stretch is felt across the chest and shoulder; repeat on opposite side) Hold for 30 seconds on each side.

Total exercise time: 10 minutes

This is a simple routine you can perform at work or at home and is a great way to get moving and feel better. Try it out and let me know how it works for you!

"Life is like riding a bicycle. To keep your balance, you must keep moving." -- Albert Einstein

Back to Basics...with a twist

Sometimes in the pursuit of breaking through a fitness or weight loss plateau we tend to get overly creative with our exercise routines; looking for a new way to do this, or a new machine to work that. Sometimes the answer lies not in something new, but something "old." Simplifying your program and incorporating some traditional movements that you've shied away from can often be a great way to challenge to your body. To keep it interesting, try this Back to Basics (B2B) routine that includes a few "twists":

Perform each move consecutively for 10-15 reps through 3 circuits:

B2B Move: Squat
Twist: Trunk Rotation
Perform a Bodyweight Squat as usual but when returning to the top, slowly rotate your trunk - from shoulders to waist.

B2B Move: Lunge
Twist: Single Arm Overhead Dumbbell
Perform a forward lunge but for additional challenge to your core and shoulder stability, hold a light-moderate dumbbell overhead in one hand. Switch hands and leg position and repeat.

B2B Move: Push-Up
Twist: T-Pushup with Rotation
Perform a standard push-up but as you push away from the floor, raise one arm and rotate your shoulders and waist until that hand points to the ceiling and your body forms a "T".

B2B Move: Pull-Up
Twist: Single-leg Body Row
Instead of a traditional pull-up which is a very difficult and advanced movement, try performing a Body Row. Set a bar about 3-4 ft from floor secured in a Smith Machine or on a rack. Position your body under the bar facing the ceiling. Grip the bar with hands shoulder-width apart and legs straight. Be sure that your entire body is in alignment, forming a straight line fro the tip of your head to your heels. Engage your abdominals and pull your body up towards the bar so that your chest nearly touches it. For the added challenge and "twist", Keep one foot off the floor throughout the movement and switch sides on your second set.

Each of these "twists" will force your body to work differently than it's accustomed to, and that variation can make the difference in how your body responds and adapts. These variations also incorporate more total calorie-burn and recruit your core to a greater degree.

Now get Back to Basics and GET RESULTS!

"Change is automatic. Progress is not. Progress is the result of conscious thought, decision, and action." - Anthony Robbins

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