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Training > Working Out

Training > Working Out

We get it. You’re busy. Jobs, “Adulting”, Responsibilities, Children, & keeping up with the basics of your existence; like eating, showering, sleeping, and attending all the Women on Adventures events that you possibly can! Then to add in “working out” to that equation? It seems next to impossible! In fact, you’re not alone in thinking that; as most excuses include the word “time”. But think of all the time you will lose if you don’t make some sacrifices for your health & wellness now? By prioritizing yourself with daily self-care in the form of movement, your energy will automatically increase your productivity, guaranteed! And it can all be done without “working out”. Instead, I want you to think of yourself as an Athlete of Life. What do athletes do? They TRAIN!

If you’re just starting off, OR are not that into the whole “fitness” thing, you can increase your well-being just by increasing your A.D.L., OR Activities of Daily Living. This is a great place to start!

Here are some ideas to incorporate whether you are new to physical activity OR already in the gym most days of the week. Some ideas include:

  • Taking the stairs over the elevator/escalator

  • Parking in the furthest parking spot to the entrance

  • Walk to your local coffee shop for your morning cup o’ joe

Now, if you have a big Goal looming over you, like walking in Japan with Women on Adventures, fitting into last year’s bathing suit, OR simply meeting the bare minimums for basic health & wellness; you might want to take a more Athletic approach, which requires training for a Goal. The bare minimums for human movement have some set requirements, labeled below:

  • 150 minutes of moderate OR 75 minutes of vigorous physical activity per week

  • Lifting 2 to 3 times per week, training all major muscles groups from 2 to 5 sets of 8 to 12 repetitions

Whatever the case may be, may I suggest body weight as a fresh start for wherever you are at in your journey. Why? This style of training is designed for any age, walk of life, & level. It is also EXCUSE FREE! This can be done watching TV, outside on the patio, OR even in your work office (with the door closed, of course:).

STEP 1: Repeat after me… “I AM CAPABLE. I CAN DO THIS. NOTHING IS STANDING IN MY WAY TODAY! I AM AN ATHLETE OF THIS LIFE, FOR LIFE!!”

STEP 2: Find an area to perform each movement at your own Level, in order. You will repeat this for as long as you have the time to! Try to make it through at least 2 Rounds the 1st time, & you may increase from there. Each Round will take approximately 6 minutes. The timing will go like this -

  • ROUND 1 - Move for 20 seconds, rest 40 seconds

  • ROUND 2 - Move for 30 seconds, rest 30 seconds

  • ROUND 3 - Move for 40 seconds, rest 20 seconds

  • ROUND 4 - Move for 50 seconds, rest 10 seconds

  • ROUND 5 - Move for 60 seconds, limited rest

MOVEMENTS:

Squats -

  • LEVEL 1 - to a wall/chair

  • LEVEL 2 - “air”/regular

  • LEVEL 3 - jumping in-&-out

Push-ups -

  • 1 - off of a wall/chair

  • 2 - on the knees, wide hands

  • 3 - on the toes, narrow hands

Leg Lunges -

  • 1 - holding on to wall/chair

  • 2 - in-place/backwards

  • 3 - walking/jumping

Triceps Dips -

  • 1 - on the floor, facing up

  • 2 - off of a chair, bent knees

  • 3 - off of a chair, straight legs/1-leg

Planks -

  • 1 - on the knees, hands/forearms

  • 2 - on the toes, hands/forearms

  • 3 - twisting right-to-left, hands/forearms

Cardio (Choose a Different Variation Each Round) -

  • Run-in-place

  • Jumping Jax

  • High knees

  • Butt kicks

  • Burpees

With positive energy & motivation,
Alexandra Szajowski, Your Women on Adventures
Fitness, Nutrition, Yoga, & Wellness Mentor

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