10 ways to create a “tiny gym” & incorporate fitness into your day
Ahhhh smart cookie. You want to get a look at what 3 minute inc is all about!
START TODAY! THE 3 MINUTE WAY
TO FIND THE BODY THAT HAS BEEN ELUDING YOU FOR SO LONG
Here are just 10 of the 100’s of ways to incorporate fitness into your day throughout the day without ever having to change your clothes, simply by using your environment… create your own “tiny gym”
PARK FAR AWAY
Sounds simple enough right? In your work day if you drive or take public transportation, park as far away from your destination as safely possible. Use this when you go grocery shopping, to the mall, to visit a friend, there are countless opportunities. Always be smart about it. If you take public transportation give yourself enough time to walk to the next stop or get off a block or two early and walk. This will give you a minute or two of fitness to start your day off right.
DRINK ICE WATER
6-8 glasses a day. Start out the day right out of the gate with 2 8oz glasses and then before and during each meal. Ice water is a natural appetite suppressant and is necessary to hydrate our bodies and our skin. It is also been said that doing this over a years time will result in a 4 pound weight loss. I’ll take it! How about you?
EXTEND YOUR NIGHTLY FAST A LITTLE LONGER
When we go to bed at night our bodies are in a fasting state, when you get up and eat the first meal you ‘BREAK the FAST” Stretching it out a little each day helps to get used to eating less and it also produces the good weight loss hormone. (Not that I am advocating starvation or learning about or messing with these hormones. Our bodies are wonderfully made let’s not upset them up by interfering with a perfect plan.) Eat when you are hungry. There is science behind this that I explain in the e-book/course
BEGIN DOING 3 MINUTES OF EXERCISE ONCE A DAY AND BUILD UP TO 10 PER DAY.
You’re probably going to say “I don’t know how to do that.” But you do. If you are anything like me, you have taken a jillion classes, aerobics, weight training, zumba, pilates, jazzercise, you’ve got the moves so just set your timer and get your booty out there and move it. 3 minutes is a breeze.
GET OUT ALL THAT DUSTY OLD EXERCISE EQUIPMENT.
I know you have some stuffed under your bed, or downstairs in storage, or in your closet. GET IT OUT DUST IT OFF and start using it, while you are watching TV or reading or even cooking .
Again I cannot stress this enough only if it is safe and you are able, walk everyday. Start out with 10 minutes and build up to 30. Try to work up to a 4 mile an hour pace. It is the easiest exercise in the world for most of us and by the way if you can walk be thankful when you do for each step and for the freedom to do so.
DO NOT EAT AFTER 8PM
You gotta stop sometime, set a goal and stick to it. Setting this goal is not a restriction, or deprivation technique, but a gentle reminder that over a years time will gradually sink in. At the years end you will hopefully be able to discern between hunger and habit.
STOP EATING CANDY, COOKIES, CAKE, FRIES, BREAD AND CHIPS FOR GODS SAKE!
Seriously? You all are nutritional experts by now, because I know you have read every diet book and fitness tip out there and there is a ton of it. So go with what you know and treat yourself with love and respect. Nourish your body like you would a child that needs you or a pet or even a plant.
DO YOUR PROGRAM WITH ACCURACY, CONSCIOUSNESS, AND INTEGRITY
Do your exercises the way they are supposed to be done and to the best of your ability. Be aware of your body at all times. Know when you are hungry and when you are not hungry. Don’t eat when you are not hungry. Don’t eat large amounts and eat slowly. Be aware of every bite that goes into your mouth while being thankful for every bite. Don’t cheat, we take cheating on our nutrition lightly, like it doesn’t matter. But what if you said that about your taxes or your school or your work. It does matter. Cheating is not OK.
10 BENEFITS OF SHORT BURST OF MODERATE INTENSITY EXERCISE:
1. Lowers blood pressure, 2. reduces insomnia, 3. burns calories, 4. relieves stress, 5. increases strength, 6. tones muscle, 7. improves balance, 8. improves mental health, 9. softens aging, 10. helps prevents menopausal mood swings
The key to making this program successful is having a supportive coach who truly believes in the program and in you. I will be helping you to embed this process into your life with repetition of the most important keys. I know every obstacle you will encounter and will be there when you need it the most. You are not alone. I have blazed this trail before you and I know the way.