Workout for the Weary

No matter your shape, size, age, agility, strength – you CAN benefit from even the slightest amount of exercise.  I’m about to give my secret away here and reveal the exact exercises I’ve been performing for the past 19 years, exercises that helped me lose 33 pounds within three weeks after my daughter was born, that not only helped me maintain my desired weight every year since but made me more toned than before I was pregnant (honest!), and that energize me on even the weariest mornings.  They will cost you a mere 5 – 10 minutes and they are easy enough for everyone to work up to.  Why not do them while watching the morning news?  Or turn on some soothing morning tunes.  If you’re a night owl, perhaps you can squeeze them in while catching some late night T.V.?  . . .

Are you ready?!  This is the exact amount, exact order I execute.  Nothing fancy, not a lengthy routine at all ➜

**You can do these simply with your body weight or you can use a set of 10 or 12 lb free weights.  I alternate between body weight and free weights, and purchased my dumbbells at Target for about $12 – 15 per set.

1.  100 narrow stance squats:

At first, break them into smaller sets, completing 10 – 15 at a time and resting before completing the next sets.  Work your way up to four sets of 25.

• Feet pointing forward, shoulder width apart
• Hands on hips OR arms at side with or without weights
• Be sure your knees do not extend past your toes as you squat
• No need to bend down too far
• More challenge:  perform bicep curls or overhead presses at the same time

2. 100 wide-stance squats

At first, break them into smaller sets, completing 10 – 15 at a time and resting before completing the next sets.  Work your way up to four sets of 25.

• Feet pointing outward, past your shoulders
• Hands on hips OR arms at side with or without weights
• Be sure your knees do not extend past your toes as you squat
• You will naturally bend farther than with the narrow stance squats.  As you get the hang of it, attempt to execute deeper squats.
• More challenge:  perform bicep curls or overhead presses at the same time

3.  100 calf raises

I usually just do 100 in a row.  Again, you can break these up into sets; you’ll earn the same benefits.

• Perform these holding weights OR simply with body weight

4.  100 abdominal crunches

• see Diet, Exercise, or Act of God for easy details on how to do this!
• Beginners, do the first set only.  Incorporate 2nd – 4th set as you progress.

THAT’S IT!!!

After this routine, you should feel like you got a pretty good run for your time.  These fare me well whenever I can’t go to the gym for whatever reason.  The best part is that they can be done anywhere, anytime.  Try them and let me know what you think.

GG’s Gym Etiquette 101

My Tried & True Dos & Don’ts For the Gym!!

The gym is a place to release tensions, detoxify, energize and renew.  When I walk through the doors of my gym, I immediately feel a sense of relief – it’s my place to unwind while maintaining fitness.  I’m very lucky to have met quite a few very dear friends at the gym as I spend a significant amount of time there.  In order to get the most out of the gym and earn those friendships, there are etiquette rules gym goers should follow.  Here are those that immediately come to mind ~

Do

• Do invest in gym attire that you feel good in.  True, you are going to be sweating up your duds in no time flat but, trust me, if you feel good you will perform your exercises with that much more vigor and get a better workout.  Here is one of my personal favorite sportswear lines – Body Language Sportswear.

• Do wear color from time to time.  Everyone wears black.  Try a brighter color to boost your mood.  In fact, invest in colors you can mix and match.  GG Tip:  Feeling a couple pounds heavier? – Wear the same color top and bottom; the monochromatic effect will slim you.

• Do wear white socks.  Period.  Any other color will make you look like the lights went out in the locker room when you were changing and you didn’t get a chance to check yourself in the mirror.

• Do wipe down the cardio machines after you use them.  You just spent 20, 30 or 45 long, hard minutes grinding away . . . the next person doesn’t want to share your excretions.

• Do let others work in during your rest periods between sets. This may not always be practical, but offer to share when you can.  It’s an easy way to make friends too or meet that cute guy or girl.  🙂

• Do refrain from melodramatic squeals and moans while pushing your limits with the iron.  There is one particular character at my gym who obviously thinks he is much more macho than he is.  He apparently has no peripheral vision to see all the rolling eyes around him.

Don’t

• Don’t wear dirty gym clothes.  This would officially make you disgusting.  Yes, everyone around you could tell.  One way to avoid being a skank is to take your gym clothes with you into the shower and let them hang to dry for tomorrow.

• Don’t wear baggy pants or shirts.  Not only will you not feel good in them, you won’t be able to see the muscle work you are accomplishing.

• Don’t get overly skimpy.  You don’t want something flying out that shouldn’t during an overly enthusiastic aerobic jump or superhero set.

• Don’t hover around a person while waiting for the machine he/she is using.  Either ask politely to work in or find another exercise to do while you wait.  There’s always something else you can do to be more productive than make the other person feel hurried.

• Don’t stand directly in front of someone performing his/her set.  Chances are, the person is checking himself in the mirror and nothing breaks up the pumping pattern more than an oblivious hogger.

• Biker shorts, fanny packs, thong leotard over spandex.    Enough said.

Diet, Exercise, or Act of God?

I’ve heard many line openers at the gym but the title to this post particularly sticks out in my mind.It certainly is more creative than “Can I work in with you?”  Or these . . .

Line Openers at the Gym

·I like your shoes/ Did you get new shoes?/Those are interesting shoes. – (For some reason, this one’s a biggie.Do my feet stick out or something?)

·____ is your color. (Boring.)

·How long have you been working out here? (Also boring.)

·Wow, if I do those exercises, will I get those abs?(hmmmm)

·You look like my future girlfriend. (Now that’s cute!)

To answer the first question . . . while I’ve been blessed with a fairly fast metabolism (thanks, Mom!), maintaining a low fat diet and working out 6 days a week certainly plays a factor in maintaining my physique. Here’s a set of exercises I’ve been doing – without fail – since a week after my daughter was born.I gained 33 pounds when I was pregnant with her and lost it all within 3 weeks. Now, I am currently in my 40s and maintain my “6-pack.”  Unfortunately, because I am a teacher, you’ll just have to take my word for it or ask one of my gym buds.  No pictures allowed!! 🙂  

 

15 minutes, five mornings a week – if I miss a morning, I do them at night; it doesn’t matter which days of the week, as long as it’s five times within the week.I can honestly say that I’m in the best shape of my life and this little routine definitely plays a factor toward that.So, sshh, don’t tell . . . here it is ~

GG’s No Fail Daily Exercises

On the floor:

1.  100 crunches . . . lie flat on your back, bend knees, feet planted, hands behind neck

2.  50 alternate side crunches . . . same as above except crunching (25 each side, alternating with each crunch)

3.  For more challenge, add this:  50 alternate side crunches w. knee lift . . . elbow reaching to opposite knee as knee lifts to meet elbow (25 each side, alternating with each crunch)

4.  For even more challenge, add this:  100 “bicycle” crunches. . . legs raised an inch, parallel to ground, elbow reaching to opposite knee as knee lifts to meet elbow (50 each side, alternating with each crunch & keeping legs raised)

That’s it!  We can pin exercise routines on Pinterest until our fingers fing, but the truth is one needs only find that one routine that works and makes one feel comfortable and  the results will follow!!  Now let’s get those 6 packs popping!