I woke up feeling a bit stiff and sore. My hips are tight. It is always good to move, you just don’t want to over do. I decided to walk a mile and do a low-key workout on the dock. We were filming on a windy day so please excuse the excess wind noise. It is all part of the charm:)
I have been enjoying the shorter workouts! They are very effective. It is so important to listen to your body. Today would have been a perfect yoga day. Honestly, I would rather be moving around on the dock.
Here is another fun short workout! ( It is almost always nice to have my pal George the dog along with me. He has started to grow on me. It has taken 3 1/2 years. I think I have survived the puppy years!)
30 seconds each
Total Body Extension
Squat 20/10 (watch video for instructions)
We are streamlining OutdoorFit into 2 amazing workouts a week during the summer months. Wednesdays and Fridays 7:30 AM.
I have been working on what I need to do to keep in shape without doing too much. I want my body to be strong, vibrant and healthy. I don’t want to deal with overuse issues.
Yesterday morning, I dropped Thomas off at Dorbrook park for camp. Dorbrook has a beautiful 2 mile trail that George the dog and I like to walk. I decided to up my walk with a run/walk. I run until my body feels like I have had enough and then I walk. This is something new for me. I was a competitive runner and I know how to train hard. I am learning how to pay attention to my body. Long Runs no longer serve me. I am writing that out so hopefully I am listening!
My morning run/walk also included a 9 minute strength, cardio full body workout. Yes, only 9 minutes! I stopped at a picnic bench on the trail for George to lay down in the shade.
Here is my workout:
30 second rounds.
Total Body Extensions
Knee to elbow
Alt. reverse lunge
Rest one minute and complete 2 more rounds.
BONUS ROUND…after final set 10 burpees just to make it a great day!
I did a total of 45 push-ups, 45 squats etc. within the 9 minute workout! You can achieve a lot in a short period of time. Try it!
George the dog and I completed the 2 mile trail with a run/walk. People do like to stop us because George is so handsome.
Optimal Health= A low-glycemic diet, exercise and high quality supplements!
George sleeping after his morning run at the park!
Every year my brothers and sisters get together for Mom’s birthday! Mom just wants her kids there which makes it really special for her and us! Dad cooks for all of us…AND we love it!
My sisters make an annual OutdoorFit appearance since they have flown up for the weekend. We know how to have a good time together! Squats, lunges, burpees etc.:) This year, Patty said that the workout was so much more doable for her because she has been walking 20 minutes a day since January1st…. her 2014 intention. She began by just walking and now she is running and walking for 20 minutes and she is feeling a difference! Yeah Patty, a great start and here is a easy way to bump it up abit!
A Weekly Routine
- 20 minutes of run, walking daily
- 20 squats 3 times a week
- Do the 20/10/20/10 plank for 3 minutes 3 times a week.
Squats are great functional movement exercise! Incorporate 20 squats, 3 times a week into your workout routine.
Be consistent and you will see results!
Jane Sullivan is one of the reasons I am running OutdoorFit in the wind, rain, snow, frigid temperatures and FOG!
My good friend Jane is a seasoned OutdoorFit athlete who had a birthday yesterday! She is the shining example of FIT AND FABULOUS…AGING OPTIONAL.
Jane has been a part of OutdoorFit since the beginning. She has embraced the exercise, a low-glycemic lifestyle with a few glasses of wine thrown in, and she takes the same supplements as many of the Olympic athletes!
This is what Jane has to say about aging!
One last thing…we have created a strong sense of community at OutdoorFit. Do you want to live a long happy healthy life? Hang with others that know how to do it!
Happy Birthday Jane!!!
Do you want to hear more from Jane? Click here
Health and Fitness is a life long process. 80% of your health is dependent on lifestyle choices. I think that is great NEWS! The key is to get up and start moving!
(Of course, diet and great supplements are equally as important…more on that in later posts.)
Here is the second week video in a series of 4, to get you started on an exercise program. So many commented that they watched last week’s video. FYI, you need to do more than watch if you want results. Is that mean or inspiring?
We have many women in their fifties, sixties and seventies at OutdoorFit that have transformed their bodies. They are healthy, strong and empowered. I tell people at OutdoorFit to give it two weeks and you will start to feel a difference.
Please let me know how you are doing! I love hearing from you!
Joyce is an amazing OutdoorFitter. She works 50-60 hours a week as a manager of the Sotheby’s Heritage House Real Estate Office in Rumson, New Jersey. Joyce is one of our early morning OutdoorFitters. She gets specials applauds for showing up at 7Am in the cold…that is dedication!
Here are some of Joyce’s Fit and Fabulous Tips.
- Meditate, (even just three minutes)
- Exercise, (push yourself in a healthy way)
- Eat Well, (lots of greens and it is nice to have a husband who loves to cook. You can always love to cook for yourself!)
- Take the best supplements, (click here to take a true health assessmentso you too can take the best!)
Here is a 4 minute video of Joyce on a very windy Sunday. Please excuse the wind noise and watch till the end. I share an empowering tip of the day that you don’t want to miss!