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Why?

Working out gives you energy. It makes you happy. And, over time, slims you down and tones you up. So your body, mind and soul feel great! It’s a total win/win kind of thing. Cool, huh?
It’s easier than you think. You just have to sneak it in.
Think of it as a covert operation or a super secret mission to better health. The pay offs are so worth it.

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What?

Okay…so what constitutes a “workout”?The Surgeon General recommends an accumulation of 30 minutes of moderate physical activity on most days of the week. The American College of Sports Medicine recommends a minimum of 10 minutes with a goal of at least 20 minutes of aerobic activity accrued over the course of one day to lead to substantial fitness improvement over time.
Bearing that in mind… Get that cardio in!
There is a school of thought where in people tend to believe that unless they’re at the gym sweating over an elliptical machine and pounding the treadmill, they’re not “working out.”
We work out plenty in our everyday lives. The body burns calories by doing everyday things that we take for granted. Like washing the dishes, taking out the trash, doing the laundry etc.
Just take a look at the calories burned. The following are the numbers of calories burned for a woman weighing approximately 150 pounds over an elapsed time of 30 minutes:

• Cooking: 90 calories
• Driving: 72 cals
• Homework: 108 calories
• Housework: 99 calories
• Pushing a stroller: 70 calories
• Sitting: 46 calories

There are ways to enhance these everyday activities and give your metabolism a boost. Check it out:

Stretch
Take a few minutes in the morning and really stretch. Start in bed and curl your body up. It’s actually downright luxurious. It feels great and warms up your body for the rest of the day.
Touch your toes. It seems way old school, but it really works.

Ab Crunches
Yeah, I know...The idea of doing crunches first thing in the morning isn’t the most appealing notion. But you don’t have to do 50 of them. Just start with 5. Sometimes a little goes a long way. Who knows? Then next morning you may want to try 6 and then 10.

Jumping Jacks
They’re a total espresso body shot. Do 10 of these and you’re ready to take on the world. I’m so not kidding about this.

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Where?

So, you can’t make it to the gym. Use the world!
You can work out at the park, in your house, even in your car!

Walk
Instead of trying to find the parking space closest to the store, park a little further away each time. Better yet, if there’s someplace that you usually drive, that you know you could walk to, opt for the latter. Bring your iPod and let yourself zone out.

Don’t take the fast track
Instead of taking the escalator or elevator, use the stairs.

Lunge
Have to get something across the room? Don’t walk there – lunge there! It’s great for your thighs, glutes and calves.

Dance
Uh huh. I said dance. Put on some music and get down with your bad self. Those endorphins will kick in and leave you with an amazing high.

Jump rope
Yep! Nothing gets the heart pumping like skipping rope. Even if you don’t have one! Use an invisible one. I do!

Arm curls
So, you’re standing in line with a basket of groceries. Go ahead and use them like weights. Tone your biceps while you check out the headlines on the covers of Star Magazine. Come on, you know you read them ;-)
You’ve got kids. Use them! Children make great weights! Do “Kid Curls.”
Milk isn’t just for cereal. Use that gallon of calcium for your biceps. Curl. Pour. Curl. Pour.

Counter Intelligence
Kitchen counters (even bathroom counters) can be fantastic fitness equipment. You can use them for:

• Calf raises
• Leg lifts
• Push ups
• Reverse leg lifts / glute work
• Triceps dips

And, when you need a break, hoist yourself up and cop a squat. ;-)

Squats
Start sitting on your favorite chair and then… Get up.
Okay, now try sitting down again.
Do this for an entire commercial block and you’ll feel it in the morning.

Glutes
You can be sitting on that chair you were just squatting over or waiting for the microwave to finish popping that bag of fat free popcorn. Use that time to squeeze your glutes.

Abs
In the car, of all places! When you’re stuck in traffic take a minute to check on your stomach. If you’re like me, you’ll find yourself slouched down, shoulders rounded and stomach puffed out. Blech! Sit up straight, shoulders back and suck in that gut. Hold it for as long as you can. Be aware of it throughout the day. Keep yourself sucked in and you might be able to forfeit a crunch or two.

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Sneaky Tips:

Good posture is the quickest fix of ‘em all. Stand straight and suck it in Even when you’re driving!
If you have a stability ball at home you can sit on it in lieu of your usual squishy chair.
Lose the scale! Being fit is more about feeling god inside and out. Who needs more numbers to stress us out?
Eat good stuff. ‘Nuff said. Put good, healthy fuel into your body and you’ll body will pay you back in spades!
Laugh as much as possible. Because laughter rocks!

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Helpful websites:

Health Status Internet Assessments
Shape Magazine On-Line
Fitness Magazine