Fabulous Friday

Welcome to the Fit & Fabulous Friday Blog post...  Since Friday's are generally a rest day for me (but not today due to my weekday slacking) as I train all weekend with the team, I thought I would use my Friday posting to share with you my weekly workout totals, and share some tips for keeping fit, even if you cannot make it to the gym.

So here is my weekly total - followed by my June monthly totals so far...

Yes, I should have been able to do more, but I did have a reception on Tuesday for LLS to go to and my bike was still, well, needing TLC from the bike shop.  Not that I like to make excuses.  This weekend will make up for my weekday slacking.  Tomorrow is a bike followed by an ocean swim; and, Sunday is a bike/run workout.

By the way, I use MapMyRun.com to track my workouts.  I have the free version (have not had the desire to pay for the fitness reports with the premium membership yet).  I love this network.  You can not only track your swims in the pool, but the conversion from yards or meters to miles is done for you.  In addition, you can actually map your runs either with a smart phone gps app, or by manually mapping your routes (an easy way to track your miles if you don't have one of the fancy, hi-tech, and expensive garmins).  Check it out, and look for me there (user name:andi_mucklow).  You can see my maps if you want to use any of them for the bike or the run.

Now, tips for you...

Here are 10 great exercises (from fitwatch.com) that you can do at home, without the need for any equipment:

1. Walking – If the weather is nice, it’s wonderful to get outside and enjoy the scenery around you while you exercise. However, if the weather has other ideas, you can just as easily get an effective walking workout at home. If you have a flight of stairs, go up and down them a few times. (You could even grab a load of laundry as you’re going that way anyway!) This will help to tone up your legs, while getting some low impact aerobic exercise as well. If you don’t have any stairs available, just walk around the house a few times – it may not be very exciting, but it will do the job!
2. Jumping Jacks – These are always fun, as they bring back memories of being a kid! Who hasn’t done jumping jacks for fun as a child? Well, surprise – they are also great cardio exercises, and good for warming up, too.
3. Pushups – These are probably not the most favorite exercise of many people, but while they can be hard to do, you can find easier ways to do them. You don’t need to pretend you’re “Rocky”, and do them with one hand; just do what works for you. Do them on your knees, instead of keeping your legs straight. Or, do them standing up against a wall. You will be building up arm strength and working out muscles in your chest area.
4. Leg Lifts – These are great for building up strength and muscles in your legs. If you find it hard to do the exercises with your legs straight, try bending them slightly.
5. Crunches – The best exercise for building up and strengthening abdominal muscles. When you’re just getting started, don’t worry about getting your head all the way up. So long as you’re going up until you feel the stretching of the muscles, you will see some benefit.
6. Jogging In Place – Jogging is a great exercise for your heart. You can jog in place at home while watching TV or listening to music. The only equipment you will require is a good pair of shoes, to eliminate any stress to your legs.
7. Squats – These are wonderful exercises for your legs and buttocks. You can even just try these by sitting and standing up again from a regular chair, if you’re finding them to be too difficult. As long as you’re able to do a few repetitions, you will be providing some benefit to your body.
8. Light Weight Lifting – No, you don’t need to go out and buy expensive weights for this! Just use whatever you can find in your house. Start out with something lighter, such as a can of peas, and work yourself up to heavier items. You can use milk jugs, laundry detergent bottles or even water jugs.
9. Dancing – Dancing is a wonderful exercise, which is great for your heart. Not only that, but it can lift your spirits as well, and give your overall feeling a boost.
10. Step Exercises – Using the steps in your home, you can do repetitions which will tone your leg muscles. (Just remember to be careful!)

So what are you waiting for???  Get to it!!!!