O FITNESS TREE HOLIDAY CHALLENGE: STAY ACTIVE

I know it's hard. Really, I do. This time of year is just so busy. You have good intentions of hitting the gym for an hour or lacing up those running shoes but life just gets in the way. I get it. I want to remind you that exercise doesn't have to be an all-or-nothing activity. If you don't have time for an hour workout, can you find 10 minutes? How about two?

You shouldn't feel guilty for being busy or for holiday travel or anything else life throws your way. Your only job is to genuinely do the best you can with what you have. Sometimes the best you can do is five minutes of Yoga and sometimes it's a full CrossFit workout. There is no right or wrong way to move your body. Do what you can.

The most important thing is that you keep exercise top of mind. Do a little when you can and do more when you can. If you can get in the habit of doing some movement, anything, every day you get your mind in the right place for longer and more intense workouts when you're ready. Make movement a daily habit. Start small, build later. 

A five minute workout is always better than an hour workout you didn't do. Do your new year resolutions involve exercise like the majority of people? Then start making exercise a daily habit in December.

That's why I put together this O Fitness Tree workout that gives you quick exercises you can do every day in the days leading up to Christmas. Sure, if you can fit in a full workout on one of these days, that's great. But just in case the stars don't align, I've given you a blueprint to follow. Consider it a challenge to complete at least the exercises of the day. Do more if you have time. Change up the exercises if one of these doesn't work for you. Most days will take you five minutes or less to complete. I assigned a couple of cardio days because walking and running can be a stress reliever and we could all use a little bit of that this time of year,

12 Days, that's it. Can you move for 12 days straight? Accept the challenge in these days leading up to Christmas.

O FITNESS TREE HOLIDAY CHALLENGE: STAY ACTIVE

DAY ONE

Get outside and run or walk one mile. Do it on your own or use this as an opportunity to inspire someone to move with you. Maybe you can recruit a family member, a neighbor, a coworker or even a dog to go with you. 

DAY TWO

Perform 15 squats and 15 pushups. Do them all at once or break them up throughout the day. Maybe do 3 sets of 5 reps of each exercise. If you can not do pushups on the ground try incline pushups against a sturdy table top, bench or counter top.

DAY THREE

Perform a one minute elbow plank and 30 seconds of a side plank on each side. Break it up into sets of 15 second planks or 10 seconds planks if you need.

DAY FOUR

side lunge

15 lunges on each leg and 15 side lunges on each leg.

DAY FIVE

mountain climbers

20 mountain climbers and 20 push ups. Break them up into sets (try 2 sets of 10) or complete them all at once. 

DAY SIX

Start the timer on your watch and briskly walk or run for 20 minutes. See how far you can go in this time. Race a friend or just enjoy the time outdoors. Your call. 

DAY SEVEN

One minute wall sit (break it up as needed), 1 minute high knees. Get that heart-rate up! 

DAY EIGHT

Perform a one minute elbow plank and one minute each of a side plank on each side. Break it up into sets of 15 second planks or 10 seconds planks as needed.

DAY NINE

Perform 20 squats and 20 push ups. It's five more reps than last time. We are progressing. 

DAY TEN

20 lunges on each leg and 20 side lunges on each leg.

DAY ELEVEN

30 mountain climbers and 20 pushups, break them up as needed.

DAY TWELVE

Go walk or run for 30 minutes. See how far you can go in this time. Inspire someone to join you.

The most important thing to consider when completing any challenge is how it will change your life once the challenge is complete. If you do these exercises for 12 days then go back to sitting on the couch for a Game of Thrones marathon (guilty as charged!) then you didn't get much out of it.

However if you use these 12 days to build the habit of exercise that will serve you for the rest of the year and into 2018 then the challenge was a success. Don't just move for 12 days, train your brain into the habit of daily movement. Keep it going. Five minutes or 50 minutes, move every day. 

download a free printable PDF of the O Fitness tree workout tracker

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The Holiday Hustle: The Eight Minute No-Equipment No-Excuses Workout

Welcome to the latest edition of Workout Wednesday when each week I share a new running or strength training for runners workout, Lately, I've been on a holiday-theme kick. While some people are putting up lights and trees, I've been decorating my blog with holiday workouts and articles. Last week we did the Turkey Burner treadmill workout and the week before I shared all my holiday workouts from last year. 

Today's workout is the Holiday Hustle. No time to workout? No Gym? No equipment? No problem. This no-excuses full body workout takes just eight minutes and you can slide the couch out of the way and do it in your living room. You don't need a lot of space or time to get this workout done.

It's perfect for those busy days this holiday season when you think you don't have time to workout. An eight minute workout is still better than an hour long workout that you intended to do, but never got around to it. Get it? Something is better than nothing. 

If you have some time then maybe run through it twice for a total of 16 minutes or go crazy and do three sets for 24 minutes. You don't even have to do them all at once. Do it in the morning and then again in the evening. The idea is to do something when you think you don't have the time to do anything. No excuses for this one.

Grab a timer or download an interval app on your phone and let's get started.

The Holiday Hustle No Equipment No Excuses Workout. Download a printable PDF of this workout. Save to Pinterest for later.

There are four circuits in the holiday hustle workout. Each circuit consists of two strength moves and a cardio move. Perform each exercise for 30 seconds with no rest between exercises followed by 30 seconds of rest before moving on to the next circuit. You want to move quickly through the exercises while paying attention to proper form.

HOLIDAY HUSTLE: CIRCUIT ONE

ALTERNATING BACK LUNGES

With your feet hip width apart and your toes pointing straight ahead, take a large step backward with your right leg, so your right knee almost touches the floor and your left leg lunges at a 90 degree angle. Do not allow your left knee to move forward past your toe. As you lunge back lift both arms straight in the air in line with your ears. Push back up to starting position and lower your arms. Alternate sides for 30 seconds. 

WALL SIT

Stand against a wall and lower your body to a squat position so that your thighs are parallel to the floor. Keep your back straight, your core engaged and your arms pressed into the wall. Do not rest your hands on your knees or lean forward. Hold in the low position for 30 seconds. (If you can't hold for 30 seconds straight, break it up into 3 sets of 10 seconds or 2 sets of 15 secs with short breaks in between.)

JUMPING JACKS

Just like in gym class (sorry to bring back bad memories...what? just me?) Keep your arms as straight as possible. Perform 30 seconds of jumping jacks to get your heart rate up. 

Rest for 30 seconds before moving onto the next circuit.

HOLIDAY HUSTLE: CIRCUIT TWO

CHAIR BACK INCLINE PUSH UPS

Push a chair with a medium to high back up against a wall for stability. With your body in a straight line from your shoulders to ankles and your core engaged get in the standard straight arm plank position with your hands gripping the top of the chair. Bend your arms to lower your chest towards the chair. Straighten your arms to press back up to starting position. Repeat for 30 seconds.

CHAIR TRICEP DIPS

Push the back of your chair against the wall for stability. Sit in the chair. Move your body forward so you are holding yourself up on the front edge of the chair with your arms straight while keeping your back close to the chair. Slowly bend your elbows to lower your body in front of the chair. Elbows should point directly behind you, not out to the sides. Straighten your arms to return to the starting position. Repeat for 30 seconds.

HIGH KNEES

Stand up straight with your feet hip width apart. Jump from one foot to the other while using your core to lift your knee to hip height. Swing your arms with each rep. Touch the ground with the balls of your feet quickly moving back and forth between legs for 30 seconds. 

Rest for 30 seconds before moving onto the next circuit.

HOLIDAY HUSTLE: CIRCUIT THREE

SQUATS

Start with your feet hip width apart, your toes pointing forward, your back straight and chest up. Push your hips back and lower your body until your thighs are parallel to the floor (or as low as your flexibility allows) like you are sitting in a chair. In the low position engage your core, squeeze your glutes and push up to standing while putting your weight into your heels. Repeat for 30 seconds

ALTERNATING STEP UPS

Stand facing the chair. Starting with your right leg step up on the bench pressing your weight into your heel. Lift your left leg off the ground and drive your knee up towards your chest then rest your left leg on the chair. Step your left leg back to the ground, followed by your right leg. Repeat on other leg. Repeat for 30 seconds

BUTT KICKS

Stand with your feet shoulder width apart and feet pointing straight ahead. Jump up and kick your right heel to your butt, then your left, while being careful not to arch your back. Move quickly, land softly on the balls of your feet and repeat for 30 seconds with control.

Rest for 30 seconds before moving onto the next circuit.

HOLIDAY HUSTLE: CIRCUIT FOUR

ELBOW PLANK

Position your elbows on the floor with your shoulders directly over your elbows. Your body should be in a straight line parallel to the floor. Engage your core (brace your stomach like someone is about to punch you). Hold it tight. Be careful not to sink your hips or raise your butt in the air. Do not clasp your hands in front of you. Keep your neck neutral. Hold for 30 seconds. If you can not hold for 30 seconds, break it up into two 15 second reps or three 10 second reps. More tips on proper form on planks in this blog post.

ALTERNATING SIDE PLANK

With a straight arm lift yourself up into a side plank position. Your shoulders should be stacked directly over your wrists so that your arm is straight up and down (not at an angle). Don't allow your hips to drop. Lower yourself to a straight arm plank with both arms on the ground then switch to the other side. Repeat for 30 seconds.

MOUNTAIN CLIMBERS

Start in a straight arm plank position with shoulders directly over wrists. Bring one knee up to the chest, then jump back to plank position and repeat with opposite foot. Move as quickly as possible while keeping your core engaged and back straight. Repeat for 30 seconds. 

Rest and repeat!

No time to exercise? Give this holiday hustle workout a try and let me know how it goes.

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THE TURKEY BURNER RUNNING WORKOUT

Welcome to the latest edition of Workout Wednesday, when each week I share a new running or strength training workout. Last week I shared three holiday-themed workouts to get you through the season. 

Tomorrow is Thanksgiving in the United States, so I thought it would be fun to do a turkey-themed running workout! This is a quick and efficient workout that can be done in under 30 minutes on a treadmill or on the street with a timer. Get it done on Thanksgiving morning or anytime over the long weekend. Maybe you can even recruit your family for a fun holiday-themed workout where everyone works at their own ability. 

It's important to me to note while I call this workout the turkey burner, it is not intended as punishment for your Thanksgiving dinner. You don't need to workout any longer or harder than usual because you may indulge over the holiday. Enjoy your meal with your family. Really enjoy it. Then go back to your normal healthy way of eating the very next meal.

We don't have to pay penance for our food with extra long or hard workouts. Exercise is not punishment. We want exercise to be something we do because it make us feel good, it makes us feel strong and capable. If we associate exercise with punishment then it will be hard to ever learn to enjoy it. No one ever enjoys punishment. 

This workout is a fun way to incorporate the holiday into your workout. Maybe you'd prefer to run a 5K turkey trot in your community or take a walk with your family after dinner. Maybe Thanksgiving Day will be your rest day and once things settle down, you'll go for a run or do Yoga to clear your head after a busy weekend. Move your body in a way that you enjoy and is meaningful to you. Be thankful for that pumping heart, that healthy body and those two strong legs that carry you through a workout.

The Turkey Burner Running Workout - Save to Pinterest for Later! Download a Printable PDF of this workout.

THE APPETIZER

The appetizer is your warm up. Pre-heat your body just like you would the stove. Take as much time as you need to get warm before getting into the workout. Walk or jog for a few minutes before you start to burn the turkey. I recommend this dynamic warm up before starting any running workout.

THE SALAD

Let's get that turkey burning. In case you haven't figured it out yet, you're the turkey in this scenerio. Ha. Run for 30 seconds at near max effort. It should feel hard to get through the 30 seconds, you should be breathing heavily, unable to speak complete sentences, maybe you can get a word out between breaths. You're working hard. 

Then slow to a brisk walk or an easy jog for 90 seconds. Allow your heart-rate to come back back down. Those 90 seconds go by fast, get ready to repeat 3 more times for a total of 4 work and 4 rest intervals. 

THE MAIN COURSE

How do you feel? Let's gobble this main course! Start off with three minutes of an easy jog followed by three minutes at a moderate pace. You should working hard at a moderate pace, but not so hard that you can't maintain it for three minutes. This is not an all-out pace. You should be able to get a few words or a sentence out between breaths, but should be breathing too heavily to have a full conversation without taking gasps of air. 

Recover for two minutes with a brisk walk or jog and prepare to up the pace again. For your next work interval you will move a little faster than your three minute work interval, but less than an all-out pace. You should be working hard, but moving at a pace that you can maintain for two minutes. 

You have one minute to recover with a jog or brisk walk before burning up the turkey with your final working minute. Your last work interval should be close to an all-out max effort. It's your last push, make it count. 

THE DESSERT

Whew, you did it! Now it's time to recover and bring that heart-rate back down to normal. Walk until you are breathing normally again. 

If you want to learn more about how to pace yourself based on the talk-test, check out this blog post for more clarity. It's important that you always work at your own fitness level. Please never try to follow arbitrary paces from workouts on the internet. If you pace your work intervals using the talk-test you will always be sure to work at your own fitness level. Pushing the pace outside of your current fitness levels can lead to injuries. Just say no to internet workouts that assign specific paces for your run intervals. 

THE COUCH (AKA RECOVERY)

Be sure to recover after hard workouts. Remember that it is during rest (not during the workout) that we get stronger and faster. If you don't allow your body the time to recover from hard workouts you won't ever see the true potential from your efforts. Run easy or rest a day or two after hard interval workouts like this one. Don't attempt hard workouts back to back. Aim for seven to eight hours of sleep and fuel your body with healthy carbs, proteins and fats for best results. 

Questions? I'd love to help. 

COACH LEA

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3 Holiday Themed Workouts to Get You Through The Holidays

Welcome to the latest edition of workout Wednesday when each week I share a strength or running workout. Since we have just six weeks left in the year (Wait. What?!?) I thought I would share some holiday-themed workouts that you can squeeze in between your holiday parties, baking and wrapping. If you want to stay active this holiday season this is a great way to get in some movement while staying in the holiday spirit.

3 Holiday-Themed Workouts to Get You Through The Season. Save to Pinterest for Later!

THANKSGIVING PUMPKIN WORKOUT

You can do this pumpkin workout then bake a pie with your equipment. It's called balance. The Great Pumpkin Workout.

The Great Pumpkin Thanksgiving Day Workout. Save to Pinterest for Later!

12 DAYS OF CHRISTMAS WORKOUT

These days it's never too early to start celebrating Christmas. I saw a Christmas tree in my neighbor's window the day after Halloween. Don your favorite Santa hat and get to work. 12 days of Christmas Carol workout.

The 12 Days of Christmas holiday-themed workout. Save to Pinterest for later!

NEW YEARS COUNTDOWN WORKOUT

If you are anything like me and you can't quite stay awake long enough on New Year's Eve to watch the ball drop, you can do your own ball drop workout to celebrate in your own way. Drop the Medicine Ball Countdown workout.

Drop the Ball Countdown workout to celebrate the new year. Save on Pinterest for later!

I wish you and your family a safe, happy and healthy holiday season. Stay active and enjoy this special time with your friends and family.

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Medicine Ball Leg + Core Workout

Welcome to the latest edition of Workout Wednesday, when each week I share a running workout or a strength workout that is designed specifically to help build runner-specific strength. The types of workouts that are most beneficial to runners have lateral moves to build hip strength, core strength moves and unilateral moves (one side at a time). This workout has it all and can be done in five to twenty minutes. 

You can run through this workout one time before your next easy run as part of your warm up or complete the circuit three to four times with a one minute rest between circuits as a leg and core workout two times per week in addition to your regular runs. 

In the #shredshed

You don't have to devote hours in the gym to reap the benefits of runner-specific strength workouts. Squeeze in five to twenty minutes whenever you can, keep progressing the exercises as you get stronger (heavier weights, less rest, longer intervals, advanced moves) and you will see the positive results in your running performance. Be consistent with strength workouts for best results.

This post contains affiliate links, that means if you click on a link in this post and make a purchase, I make a small percentage of the sale with no additional cost to you. No one is getting rich here, it just helps with the running (pun intended) of this blog. As always, thank you for your support.

EQUIPMENT

I am using a 8lb medicine ball in my workout. You could do the workout without a medicine ball at all or use a heavier one as you progress. You will also need an interval timer or download a free timer from the app store. 

MEDICINE BALL LEGS + CORE WORKOUT

Download a printable version of this leg + core medicine ball workout or save to Pinterest for later.

Move through each exercise quickly while maintaining proper form, form is always more important than speed. When you complete the circuit, repeat two or three more times, resting for one minute between circuits. 

Have questions? I'd love to help.

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Coach Lea