2020 has been great in some ways, but it’s not a year I’d like to repeat in the near future. I find that the best antidote to anxiety and helplessness is to make a plan, challenge myself, and accomplish something each day—no matter how small.
You asked...I answered!
When I asked members of my Facebook group what they would like help with, many said that motivation to work out was a major challenge. I hope a little friendly competition and accountability will help!
So here’s the challenge: 20 reps of 6 simple exercises, with bonus points for 20 minutes of cardio. Start today and continue for 20 days, or start tomorrow and go as long as you like. It’s up to you.
Click here for a copy of my handy checklist to keep track of your exercises each day. Jump in at whichever day of the month it happens to be. Print out at least two copies (for November and December) and start checking off your exercises.
Checklists can help with accountability, but an even more effective way to build a habit is to integrate it into something you already do. I personally like to do these exercises while my coffee is brewing in the morning.
Build your habit like this: "When I _____ I will _____," (when I make my coffee I will do 20 push-ups) and then make sure you celebrate (fist pump!)
You can start by doing push-ups against the kitchen counter and work your way down to the floor. Triceps dips can be done on a coffee table or chair.
After I have my cup of coffee I'll go for a run.
I also like to do lunges while I brush my teeth (5 lunges for every section of teeth) or plies while I dry my hair. If, like mine, your knees complain when you do lunges, try pulsing lunges instead. Hold a lunge position and pulse up and down for 10 counts, then pivot and switch sides.
If you find that the exercises are getting too easy, add some weights to your hands while you do squats and lunges, or slow down the movements as much as you can. You'd be amazed at how much harder you have to work when you move slower!
In the evenings I'll go for a walk with my husband while the kids do the dishes. Bonus--we have some quiet time to talk, and we don't have to listen to them fight over who does what!
Have fun with this, and let us know how it's going in the Clarity Wellness Low-Carb Ladies Facebook group!
Cheers, friends!
If you'd like to talk to me more about how to implement these and other healthy habits, contact me at JenniferIbenWellness@gmail.com or book a free call with me by clicking the Calendly button. I look forward to talking with you!
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