10 Step Plan to Fitness Without Weights

Ready for a New Body

• FYI: Physical & mental health are intertwined. Poor physical health can lower mental health & vice-versa.

• Depending on your current fitness level, health status, and age - you may need to consult with your doctor.

• Remember - life is a journey and just like exercise & it starts with one step. Know your limits, and start your journey with less intense activities so you don't get frustrated & quit.

• You don't have to get all crazy & go fitness extreme - even something as simple as walking will do wonders for your body, mind, and spirit.

• See my Blog: Move to Your Grove & Improve Your Life 14 Ways.

• See my Blog: What's Healthier Than a Gym & Always With You?

1. 10 Steps to a New Fit Body

   1. If you hate the thought of a gym or exercising in the traditional way - let's change it up. Write down several fun activities that you would love to do. They can be at your own home, outside & at indoor venues.

   2. OK....so NO weightlifting or treadmills. The outdoors is the perfect gym to jazz up an exercise routine. If it's pouring rain or seriously cold, no worries - Inside the house or inside venues work as well.

   3. Whatever activity you choose should be working your body/muscles & your mind. Think: I'm having fun & getting fit at the same time.

   4. Next, set-up a calendar to help you stick to the schedule. After a couple weeks, it'll be something you look forward to as you start to feel better week after week. A few months later, you'll start to feel your amazing new you.

   5. Schedule 2-3 days/week that focus on working your muscles. This could be walking up/down hills or biking & adjusting the gears down for 1 minute bursts of harder pedaling every 5 minutes. You could do an activity that works your entire body for 1 of those days.

1. Schedule 2-3 days/week for cardio. Walking counts as long as you keep up a nice pace for at least 40 minutes. A good pace = 1 mile per 15 minutes. Dancing (nightclub or YouTube routine at home) & gardening are also good options.

2. Alternate lower & upper body days. You don't want to work your legs 2 days in a row if the focus was all legs & was fairly strenuous. Since legs are used in almost all forms of physical activity, your days could look like this: bicycle, swim, hike uphill, kayak, and whole body yoga.

3. Set up mini-goals that are attainable within a 1 month timeframe. Goal #1 is to reduce stress. Less intense workouts will help with this, like yoga, walking, or kayaking on a lake.

4. You could take advantage of your lunch hour, especially to give yourself a stress reducing recharge. Go for a 45 minute walk + stretch 3 times/week. Then eat your lunch under a tree for a calming boost.

5. Always take a relaxing stretch & breathe in/out slowly after physical activity. Stretching is also super amazing for the health of your entire body.

1. Schedule 2-3 days/week for cardio. Walking counts as long as you keep up a nice pace for at least 40 minutes. A good pace = 1 mile per 15 minutes. Dancing (nightclub or YouTube routine at home) & gardening are also good options.

2. Alternate lower & upper body days. You don't want to work your legs 2 days in a row if the focus was all legs & was fairly strenuous. Since legs are used in almost all forms of physical activity, your days could look like this: bicycle, swim, hike uphill, kayak, and whole body yoga.

3. Set up mini-goals that are attainable within a 1 month timeframe. Goal #1 is to reduce stress. Less intense workouts will help with this, like yoga, walking, or kayaking on a lake.

4. You could take advantage of your lunch hour, especially to give yourself a stress reducing recharge. Go for a 45 minute walk + stretch 3 times/week. Then eat your lunch under a tree for a calming boost.

5. Always take a relaxing stretch & breathe in/out slowly after physical activity. Stretching is also super amazing for the health of your entire body.

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