How to squeeze in a little exercise on a busy schedule

December is here; We've had our first little flurries and wet snow, we're well into holiday shopping time. Everyone is busy, rushing around, half anticipating, half dreading all the rich foods and treats that come with the holidays. Now is usually the time people find they're just too busy or too rushed to take care of themselves. Workout/exercise routines get lost in the days. The days are dark and colder... wouldn't you rather bundle up all cozy and warm?

Exercise is a great way to keep warm, you just have to actually do it. Often times when I feel like I'd rather curl up in a cozy ball of blankets on the couch I'll actually force myself to go upstairs and change into yoga wear. By the time I have my gear on - which includes a sports bra and tank or t-shirt - and I'm walking around my house, I feel like I can actually do something. I feel motivated not be lazy because I'm already ready. 

When the mornings and evenings are so dark, it's much better to opt for indoor workouts - for safety reasons. Workout videos - either downloaded, DVDs or YouTube videos - are a great way to keep moving and stay fit. You can exercise on your own time. Even on really busy days you can sneak in 20 minutes of movement. 

Movement tips for those with super busy schedules:

1) Wake up and before getting dressed, go through the motions of 3 Ashtanga Sun Salutations. Move slowly, don't push yourself - this is to help wake you up and warm up your muscles. Don't forget to breathe through them!

2) Have a 10 minute break? Find a room, basement - any floor space - make sure you have a pair of shorts or yoga pants and do a few minutes of animal flow across the room. "Ape" and "Beast" are easy to do in smaller spaces and are great even for beginners. Even 5 minutes can make a huge difference in your day. 

3) Sitting at a desk all day? Sit on a Yoga ball. You can move, rock, sway and engage your core while doing your work. Bounce a little too!

4) Need to stretch your legs? Squeeze in a few squats while you're at it. Go slow. Have a chair to desk in front of you for balance if you need it. Start with 4-8 reps. Click here for proper squatting technique and the awesomeness of squatting!

5) Sitting in front of the TV after a long day? Why not do a plank and hold it for 30 seconds during a commercial break. For each minute of commercials, do 30 seconds of plank. It will help strengthen your core and upper body. Work your way up to 60 seconds. 

As always, I still recommend getting outside during the day. Fresh air feels great and there's no reason to be afraid of the cold if you're dressed for the weather. Get out those leg warmers and bum warmers and boots! Don't forget your scarf, mittens and a hat, and layer up :) 

Baby, I've got moves you've never seen...

Lately, I've been feeling like I could just Scorpion all day long. Lift my leg up, twist over, fall into a perfect position, then pull under and do it all over again. Let me explain... I'm talking about moving my body in the most fun and creative way: Like an Animal.

A friend of mine posted a video of Ido Portal on my Facebook page (which I've inserted below) and there was an immediate attraction. It wasn't to Ido himself, but what he was doing. After watching the video all I wanted to do was move. I wanted to move my body just like him. It was as if I had punished my body for so long and this was going to free it. And that statement is a pretty harsh reality seeing as how I do an hour of weight aerobics 4-5 days per week; sometimes looking very similar to Eric Prydz's "Call on me" video - minus the sultry faces and thongs.

I pride myself on activating all muscle groups in a workout... but sadly I was proven wrong. 

I mastered the Beast, practiced my Crab walking, and fell in love with Scorpion. It's just so much fun! You only need to move around for a few minutes before you start to feel it. After 5 minutes, your heart is racing, and after 10 minutes I feel like I've done a workout. The best part: even after I was done, I craved to do it again another day.

The reason being is that I've actually worked out muscles that I don't regularly engage. It was so uplifting and sooo bubbly-making! Here's a preview but don't be discouraged by the first 20 seconds, when you break down each animal move, you realize that you can do this anywhere that you have space. I mean, I even do it for a few minutes in my kitchen while I'm waiting for dinner to cook. 

 

There's something about moving your body around that is just so rewarding. I never knew such a workout existed or that it would be so effective. But the best part is that it doesn't even have to be a workout! Seriously, just give your body a reward every so often and do a couple moves when you can. Like when you're really stiff from sitting on the couch or at your desk for long periods of time. 

"Fitness is a small, small, small world within the universe of movement... a polluted world" - Ido Portal

I'm getting a little tired of fitness gimmicks that trick people into thinking they are a magical solution to losing weight and getting fit. Yes, a healthy diet and exercise will make you feel better and look better, and I would be happy if more people would do anything that was active. But the take home point is not to have unrealistic goals. Just move.  Move and have control over those movements. Move and you will feel amazing.

"If you cannot move your body and control it ... then what business do you have moving other objects outside of yourself?" - Ido Portal.

Ido Portal on Paleo Diet and Movement

Personally, I just go onto YouTube and search Animal Flow for videos and copy what they do, but if you're interested in looking further into the official program, check out this link: http://www.globalbodyweighttraining.com/the-animal-flow-workout-fitness-video/

The other reason why I'm so in love with Animal Flow is simply because it is controlled movement and we forget about that when we're working out. The goal is not to do something as quickly as possible to get through the routine; it's to go slow and have control over your body. If you're lifting weights, lift with control and purpose. Don't let gravity or your weights take control of you, you need to control them. For example, if you're doing a bicep curl, you should be the one to tell that weight when it can be lowered and at what rate, don't let gravity move you.

You also don't want to use weights that are too heavy for you. The third part of why Animal Flow is incredible - YOU DON'T NEED ANY EQUIPMENT OTHER THAN YOUR BODY! Talk about a cost-effective workout!

Now go move!