Get ready for an energy boost everyday! Part of the last 90 days challenge, with Rachel and Dave Hollis, is making time to move your body for 30 minutes a day. Many busy ladies find it hard to carve out 30 minutes a day and also struggle with figuring out what to do. If you need help figuring out a fitness plan, definitely click to schedule a free 20 minute strategy session with me!
Read on for a few ways to boost your natural energy with daily exercise. Increasing oxygen in your body fights feelings of fatigue and releases mood-boosting endorphins. Focus on your breathing! Breathe in deeply and exhale with a slow release every now and then.
If you are unable to dedicate a full 30 minutes, shoot for 10 minute sessions 3 times a day. The goal is to get the heart rate up quickly, and then follow up with a slower, steady pace activity. Consider quick paced walking followed by slower paced walking – intervals! Inside or outside, walking at a brisk pace burns more calories.
Following your workouts, always make time for stretching. Your circulation will stay revved up and increase your energy boost. Many folks think they’re not a “morning person”, I know. Starting your day with movement is going to serve you all day long. Here are some tips to have a great morning!
Start Your Day With Stretches
These morning standing stretches target the muscles that work the hardest during our busy days. Focus on your thighs, hamstrings and calves. Those are the muscles that are the tightest at the start of the day. Do your stretches with a side of water to get hydrated while you’re working the muscles.
Practice Overhead Reaches
The shoulders and chest may not get a lot of attention while you’re walking. Time to give them a little TLC and attention for all they do for you. To get started, stand tall, holding a rolled up towel or fitness band in front of you at shoulder height with your hands shoulder width apart, palms facing out.
Keep the arms bent, exhale and lift them up overhead until you feel a gentle tug in your chest and shoulders. Hold in the overhead position for 2-3 seconds and then return to the start, inhaling on the way down. Repeat 10 times.
Hip Opener
The muscle in the back of the leg is the hamstring and it can be tight without you even realizing it. You’ll feel right where they are with this hamstring and hip opener stretch. Stretching the hamstring and targeting the hip flexors will do you a big favor during your busy days and your fitness activities.
How to: Stand with your right foot about two feet in front of the left foot. Bend your left knee and bring your hands down to the floor, one hand on each side of the right foot. Slide the left foot back to extend the leg behind you and lift the left heel off the floor. Keep your hips level and the right knee parallel to the floor and make sure your right knee is directly over the right ankle.
Form is very important to get the maximum benefit and avoid injury. Hold this position for 30 seconds. Lower the back knee to the floor and shift your hips back, extend your right leg and lift the right toes off the floor. Hold this for 30 seconds. Switch legs and repeat both parts of the stretch. Make sure you’re breathing!
Figure 4 Stretch
Grab a chair or hold onto the wall and cross the right leg on top of the left thigh just above your knee. Bend the left leg and press the hips back as if you were going to sit down. Hold for 30 seconds; repeat with the other leg.
Calf Release
Holding onto your chair or the wall, stand straight with the right foot 1 to 2 feet in front of the left. Keep your feet flat on teh floor and the toes pointing forward. Bend the right knee some until you feel a stretch in your calf. Hold for 30 seconds, switch legs and repeat.
Standing Quad Stretch
Holding onto a chair or the wall with your left hand, bend the right leg behind you and grasp your right foot with your right hand. Pull the heel toward your butt. Keep the hips facing forward and hold your abs tight. Keep still and hold for 30 seconds and then repeat with the other leg.
