Believe it or not, we’re already almost through the first month of the year. And did you know that come February, 50% of people who made resolutions abandon them? Maybe you’re doing great sticking with your goal, maybe you’re faltering here and there, or maybe, like me, you didn’t make a specific resolution.
Regardless of what category you fall into, I want to encourage you to take it day by day, step by step, choice by choice and simply make.it.count. Make every move count!
It’s been COLD this week. Really cold! So cold, in fact, that when you throw a boiling cup of water into the air it evaporates. Don’t believe me? Check this out:
But it’s not an excuse to stop working out. Sure, I might not be able to go for my runs (some people might, but at –30C with the wind chill almost at –40C, I’m opting to stay inside!) and it’s easier to want to curl up on the couch with a cup of tea, but it’s still important to move. Without access to a gym or a treadmill, I’m forced to get creative and improvise a little. So here’s what I do to #makeitcount on a cold, cold day:
Make It Count Workout!
(adapted from this article)
For each move, max out at 10 reps (which means lift heavy!) w/no more than 10 sec break b/w moves.
Complete 4 rounds, resting only 2 – 4 min in between rounds.
Deadlifts (lift heavy! but with the right technique)
Shoulder Presses (use kettlebells, dumbbells or a barbell)
Pull Ups (great video with all kinds of modifications!)
I loved this workout (and the article cited above where it comes from!) and really pushed myself to make it count. The only part I regretted? I could have lifted heavier but my sandbag kettlebells only get so heavy. Instead, I really focused on form and thinking through my movements (muscle-mind connection. It’s real! Want to learn more? Check out MizFit’s recent vlog about it!). I also stuck with the 10 sec transition which really helped with keep the intensity of the workout up!
I finished up with 20 minutes of jump rope: 10 sec rest, 50 sec work. Man was I tired by the end! Exhausted, actually. But I loved that type of cardio.
How are you making it count every day? A few things I’m trying to incorporate daily:
- Moving More. This is my simple mantra that I love sharing with people just starting out exercise programs as well as with others who need more movement in their lives. Simply move more. It’s about taking the stairs instead of the escalator up that single flight to the top of the mall; parking a little further away in the parking lot of the grocery store rather than driving for 5 min to find a close spot; standing to type a blog post rather than sit hunched over! and taking short breaks during your day to do a few push ups, squeeze in a plank, or jump some rope. Move more!
- Eating real foods & when I’m hungry. I think I’m getting better at listening to my body. The other night while out at a friend’s house for a birthday party, I didn’t indulge (too badly!) in the myriad of candy bowls that littered the house simply because I didn’t want them. I’m also finding it more satisfying to eat real foods rather than quick, grab-and-go processed carbs and sugary foods. They fill me up, leave me satisfied, and give me energy. It takes discipline, but it’s starting to feel more normal than a chore, and I’m loving that! Rather than eating because I think I should or shouldn’t, I’m getting better at eating for my body’s needs and viewing food as fuel.
Speaking of which, FUEL is Nike’s new band that measures how much you’re moving. After all, ANY kind of movement counts. You don’t have be a “runner” or belong to gym; everyone’s preferred movement is different. Like to dance? that counts. Like to kick box? That counts. As Nike says, “Life is a sport. Make it count.”
So…are you as intrigued by this new product launch from Nike as I am? Can’t wait to hear more! I’ll keep you updated. How are you making it count today? How are you fueling well to make it count? I’m still avoiding the outdoors (although after Friday our temps are on the rise!) and popping in a P90X plyometrics workout DVD for something different – time to make it count and move some more!
Live well & be well today friends; make it count!