The Time is Now for Fall Fitness

contributed by Innovative Fitness

It's September, the days are getting shorter, and you are still sipping on frappuccinos as if Starbucks is going out of business! I know what you are thinking - tomorrow will be the day I get back into my routine. Then tomorrow comes and nothing has changed.

Time to Stop!! Because now is the perfect time. Yes, you have a busy day planned; yes, you have a crazy work schedule and yes, it's easier to believe you deserve this extra day of rest! However, you've spent the summer making time for everyone and everything else, and what you really deserve is to take the time to get yourself back on track.

Incorporating exercise into your routine will make you better equipped to handle those crazy days - you'll feel more energized and sleep better; which is a great stress reliever. It doesn't have to be all pain either - use the time to relax and reflect on your own or to socialize with friends and co - workers.

No More Excuses!

Here are some ideas to help squeeze it into your busy schedule:

• Worried about ‘me' time taking away from ‘family time'? Combine the two. Set an example for your kids by making it a daily routine to get out and be active together. Kids can even ride their bikes while you jog beside them.
• Too busy at Work? Schedule it in your planner and treat it like any other appointment - one for yourself, which you can't cancel on. If you can't get away for more then 20 minutes; break up your sessions into two 20 minute sessions throughout the day. Take your phone with you and tell co workers to call you if you are needed; then just head outside and start doing loops around the block. You won't be too far to get back in a hurry. And if you are lucky enough to have a gym at work - head down in the middle of the day to squeeze in a quick workout. You'll feel great for the remainder of the day.
• Always be Ready! Carry workout gear and running shoes in the trunk of your car. On the way home from work, or on your way to picking up the kids, stop at a park. A brisk walk or run followed by a stretch will feel great! And what better way to unwind after a stressful day before heading home?
• Use the Buddy System - Make active dates with your friends. You can hold each other accountable and keep each other motivated.
  Work Toward a Goal - Sign up for a sporting event. Take advantage of the many charity walks, runs, and tournaments. Both you and the good cause will benefit!

What to Include in Your Workout

Start by fitting in two days of planned activity a week, then bump it up to three, and finally aim for five days a week. Five days of planned physical activity, no excuses! Ultimately you want those five days to be comprised of three days of cardiovascular activity, and two days of strength building activity. And don't forget to stay hydrated by sipping on water throughout the day (no, Frappuccinos are not proper hydration!).

Cardiovascular Activity: Always begin your session at a slower pace to get the blood flowing and warm up your muscles. Then pick up the pace so that you are breathing a little faster than normal but still able to carry on a conversation without gasping for air. At the end, slow down for the last five minutes. Finish off with five minutes of stretching and you are good to go!

Strength Building Activity - (Not as scary as it sounds)

Remember, strength building doesn't have to involve a gym. A warm up followed by a routine of pushups, chair dips, lunges, squats, and crunches will work just as well as weights.

Use the park bench after your run/walk for more then just stretching: 20 step ups on each leg, 20 bench pushups, 20 bench dips. Repeat this twice and you'll be building muscle along with increasing your overall fitness.

End with a cool down before spending five minutes stretching.

30 Minute Minimum
30 minutes minimum every day is all it takes to see benefits. This can be broken up if necessary, or done all at once. And everyone has 30 minutes. Who hasn't surfed the internet for at least 30 minutes (facebook included) or thought, ‘ok, I have time before my next appointment, what should I do now?' Before you know it, daily activity has become part of your routine and you're looking forward to when you can escape for some ‘me time' during the day.

Habits don't form overnight, and unfortunately neither will this one. It may take a bit of effort at first to fit it in, but keep at it and in two weeks time it will be an enjoyable part of your life! You'll become more efficient at work, less stressed over day to day life, and have helped to increase your overall health and well being. And when (heaven forbid) December finally hits, your holiday vacation will be so much more enjoyable knowing you committed to a new routine throughout the fall. You'll feel great and look fabulous to boot!

www.innovativefitness.com