Tuesday's Change. Week 3. Exercise!

I know I know! I bet you were all wondering when I would announce exercise as one of your challenges. Well it's here so get prepared! But trust me if you've felt the benefits so far from being properly hydrated and eating more vegetables then they will both fuel you to feel like a Rockstar after you begin regular exercise!

Fot overall health you should aim to move in some way everyday. I'm sorry but it's true! If fat loss is your goal then you need to step it up even more and do more intense exercise.

 The aim for this challenge is to do at least 20 minutes of exercise, 5 times a week. On the other 2 days a brisk walk or gentle swim will suffice. So get up, get moving and get your blood pumping.

20 minutes of exercise 5 days a week 

You don't have 20 minutes? How long do you spend watching TV, on social media, playing Candy Crush? Set aside the time, make it your priority and it will happen. 

The type of movement is totally up to you. If you have a dog then bring it for a cross country walk, if you like running go run, if you have bike dust it off, if you have kids chase them around the park, if you are broke do an at home work out, if you live near a pool dive in, if you want to revisit your childhood get skipping. There is so much choice out there and such a wide variety. Find something you enjoy and even better pick a buddy who you know will keep you motivated. You're far more likely to go for a run or to a class if you have pre arranged it with a friend. 

Here is a list of activities that I recommend but you find what fits your schedule, budget and capabilities. Exercising in the morning before breakfast is best but if you aren't a morning person do it when it suits you. Anything that gets your heart rate up and makes you break a sweat. 

Power Walking

Running

Swimming

Cycling

Gym

Classes (BodyPump, LBT, Swiss Ball, Spinning etc)

Weights

CrossFit

TRX

Yoga

Pilates

Thai Chi

Martial Arts

At home work outs - some examples below and more here on my Pinterest #TrainDirty page

 

If there is a movement you are not familiar with put it into youtube there are some great, free 'how to videos'. 

If you are used to exercising maybe 2 times a week then try and aim for 5 days a week and 2 days of 'Active Rest' like walking or a gentle swim. If you are going from the couch to 5 days a week then ease yourself in. Start with brisk walks and body weight movements before you go picking up the heavy bars in the gym! Be realistic and build your way up to more intense exercise. We all know that feeling where we give it our all and then can't walk for 3 days and you are totally put off. Never good. So if this is all new to you take the other 2 days to completely rest. Often rest is as beneficial as exercise when you are doing more intense work outs!

You may find as you step up the exercise that you are more hungry but please don't be tempted to scoff back the choccies. Feed yourself well to fuel your performance when exercising.

So that's it Jeanies! Get up, get moving, get the blood pumping and heart beating. We as humans are designed to move. So move!