Yes, it’s true. We’ve arrived at the last Motivation Monday of January. As we gear up for the second month of 2019, many of us are also bracing for some of the coldest temperatures on record around the country. If the extreme weather and sunlight-starved days are giving you a case of the winter blues, close your eyes, envision your sunniest memory and take comfort knowing you’re definitely not alone.
If you need a boost, never underestimate the power of breaking a sweat. Exercise is a natural way to lift your spirits thanks to all the endorphins that flow through the body when you workout. That energy surge stays with you long after the group exercise class or weight training session is done. Of course, bad weather can sometimes put the brakes on making that drive to the gym or lacing up for that daily run or power walk. The good news is there are plenty of exercises you can do in the comfort and safety of your own home. Here are 10 moves that require nothing more than your body weight (or some creative props) and a little space to call your own:
- Jumping jacks
- Mountain climbers
- Push ups
- High knees
- Squat thrusts or burpees
- Tricep dips (Use a stable chair or stairs for an extra challenge)
- Bicep curls (use cans of soup or laundry detergent bottles for weight)
Try doing each of the exercises nonstop for 30 seconds with no breaks in between. After you get through all ten, rest for one minute and start over again. Aim for three sets. With the rest built in, you can get your heart pumping and work virtually every muscle group in approximately 15 minutes. Feeling extra motivated? Try banging out three sets in the morning and another three at night. There’s 30 minutes of exercise split up for the day.
If you have any ideas for indoor sweat sessions to keep the winter blues at bay, I’d love to hear about them. With a little teamwork, we can all get through the worst of the winter season ahead and stay on track with our goals to have fun, be fit and feel fabulous!
“Be kind, for everyone you meet is fighting a great battle.”
– Philo of Alexandria
I can’t put my finger on one particular reason, but it seems so many people in my life – family, friends, colleagues, even workout buddies – have been dealing with a serious case of the winter blues.
Maybe it’s because this was the first really dreary winter we’ve experienced (at least here in the Northeast) for several years. Maybe it’s because of all the anger and divisiveness circulating on a daily basis on social media. Most recently, it could most likely be attributed to our nation reeling in the aftermath of yet another unfathomable tragedy at another school.
On a personal note, I can say the winter of 2018 has been one of the most difficult on the emotional front in recent history. I have been waging a daily battle with anxiety over my aging parents; the uncertain path of my career and witnessing some of my dearest friends trying to make the best of some seriously difficult situations. I guess it boils down to this being the first time I can honestly say I’ve been afraid in a long time.
That being said, there’s a new month on the horizon with the promise of better days- and definitely better weather- ahead. In the meantime, I continue to do the one thing that gives me a sense of strength even if it’s for only an hour amidst an otherwise “scary” day: exercise. For anyone out there struggling with your own difficulties as we trudge through 2018, I encourage you to find one activity that gives you peace. If you’re like me, that could mean unleashing your fears by hitting and kicking a heavy bag with all your might. For others, it could mean taking a power walk or spending ten minutes meditating, praying or reading a book.
I realize this is another of those slight diversions from my usual posts. Then again, maybe it’s not. For the past six years, this blog has been an outlet for me to cope with some of the big happenings in this crazy ride we call life. I thank all my readers for supporting me when I need to shake some of the cobwebs out of my mind. If you’ve been struggling with the blues this season for one or a variety of reasons, I hope you find comfort knowing you’re most definitely not alone. Even those who appear to be the strongest among us have their dark days. (Which is why I started today’s post with one of my favorite quotes.) So as we make our way through this last Motivation Monday of February, let’s all find strength knowing there’s a sunnier spring ahead for all of us – and plenty of new chances to have fun, be fit and feel fabulous!
I really can’t put my finger on why, but this has felt like the never-ending winter. It’s not that the weather has been particularly harsh this season in New York. But somehow January and February were two very loooonnnng months.
The only thing I can attribute this to is a good old case of the winter blues. This year, I found a lot of my friends and family shared in a similar case of the blahs. Maybe it’s partly due to the state of chaos the whole country seems to be experiencing – at least if you read all the social media feeds. Or maybe it’s because I told myself this was the year I’d make some big decisions on what’s next in my career and…and here we are three months into the New Year and I haven’t figured things out yet.
As you readers know, I’m anything but your doom-and-gloom kinda gal. So on the positive side, I can say I am more grateful than ever that I have exercise in my life to help turn even the most blasé of blah days into manageable ones. For anyone else out there counting the minutes until the brighter, warmer days of spring, now’s the perfect time to keep exercise on your schedule. If it’s not on there already, consider the new month a chance to mix things up in your daily routine. Exercise does a mind and body good thanks to the endorphins that flow through the body when you workout and stick with you long after the group exercise class or weight training session is done. If you’re finding it hard enough to get your butt out the door after a long day of work or school to head to the gym, remember you can get that endorphin rush in the comfort of your own home!
In an effort to share a warm reminder that spring is just a few weeks away, I thought I’d re-post my “Tear-It-Up In Ten” workout video. Even though I demonstrate the circuit in Central Park, all the exercises can be done indoors and require no equipment. Hopefully, seeing some sunshine and greenery will also give you a glimpse at what we have to look forward to in the not-so-distant future. Remember – sometimes taking your workout and your mind to another place is all you need to stay on track with your goals to have fun, be fit and feel fabulous!
It’s hard for me to believe this Motivation Monday brings us nine weeks into 2015. What’s even harder to deal with is the fact that Old Man Winter obviously did some serious training in the off-season.
It seems practically all of us around the country are dealing with one of most brutal winters in years, if not decades. If you’re struggling with a severe case of the winter blues, take a deep breath and realize you’re definitely not alone.
Exercise is a great way to lift your spirits thanks to all the endorphins that flow through the body when you workout. That energy surge also sticks with you long after the group exercise class or weight training session is done. Of course, with record-breaking snowfalls and below-zero temperatures keeping roadways and sidewalks slick in many towns, driving to the gym or going for that daily run or walk may simply not be an option. If you’re finding it hard enough to get from home to work or school and still want to break a sweat, don’t forget you can still get that endorphin rush right in the comfort and safety of your own home!
In an effort to share a warm reminder that spring will eventually arrive, I thought I’d re-post my “Tear-It-Up In Ten” workout video. Even though I demonstrate the circuit in Central Park, all the exercises can be done indoors and require no equipment. Hopefully, seeing some sunshine and greenery will also give you a glimpse at what we have to look forward to in the not-so-distant future. So stay safe, stay warm and remember – sometimes taking your workout and your mind to another place is all you need to stay on track with your goals to have fun, be fit and feel fabulous!
This particular Motivation Monday post goes live after a weekend filled with another round of ever-changing weather reports for yet another winter storm filled with uncertain snowfall totals and other foul-weather calamities. Which means many of you could be cooped up at home today, and quite possibly with kids who are missing yet another school day thanks to Old Man Winter. If that’s the case, take a deep breath and remember, exercise is one of the best ways to produce some endorphins which can keep the “winter blues” at bay. And let’s face it – with this winter still very much in full effect, we need all the help we can get!
The good news is you don’t need to leave the house to get those mood-elevating endorphins flowing through your system. In fact, if you’ve been meaning to give Tabata training a try or have been thinking about adding it back into your fitness routine, a forced day indoors is the perfect time to make it happen!
Click here for a refresher on Tabata training and how you can get one or two in around the house today.
Some of my favorite basic exercises that work perfectly for Tabata training and need no equipment:
- Jumping Jacks
- Side planks
- Mountain Climbers
Since Tabatas are done in four-minute intervals, I present this challenge: why not try to bang out two or three consecutive Tabatas (giving you roughly 10-15 minutes of activity) two or three times throughout the course of the day? By dinner time, you could easily bang out 30 minutes of exercise (or more!) while keeping a steady level of endorphins running through your body as a bonus!
If you have other survival tips for keeping the body and mind in good form during this winter that just won’t quit, I’d love to hear about them! Here’s to keeping those spirits up and holding out hope for a warm and sunny spring filled with chances to have fun, be fit and feel fabulous!