When you only have 10 minutes to workout

The other week, I had 10 minutes to workout. The day was crazy so I wasn’t able to go at lunch and then I had to teach after work. I had planned on taking the class before mine, but traffic was so bad that I missed it. After my class, there was literally 10 minutes before the next event started, so I just got to work doing what I could in that time. By the time 10 mins was up, I was sweating and felt like I had gotten in a pretty decent workout.

I shared this tip with a friend who was talking to me about how she’s struggling to find time to workout since she’s had a baby, even though she knows that it’s exactly what she needs to do. When I told her to just start with 10 mins, maybe 3x per week, she said it made it seem so much more DOABLE, rather than thinking she needed to spend an hour in the gym 5 times a week.

The thing is, if we have this mindset that we need to do X days for X minutes/hours per day, it’s daunting, overwhelming and quite frankly, setting us up for “failure” (or at least that’s how we may feel, even though that’s not the case). It’s hard to keep that up! And what happens when we only get in 30 minutes of working out 4 times in a week, rather than the hour a day for 5 days? We feel like we didn’t do enough. That we can’t keep up on our goals. That our hard work has gone to waste. We feel like “what’s the point in tomorrow’s workout? I’ve already messed up?”

I don’t know about you, but that’s no fun to me. That, and I don’t want anyone to feel like they “messed up” or “failed” because they didn’t get in X amount of workouts per week. Shit happens, life happens, things unexpectedly take up our time. And you know what? IT’S NO BIG DEAL! If working out/getting movement in is a priority and part of your lifestyle, a few days off- or even a week off- is not the end of the world. And in this case, 10 minutes is certainly better than nothing.

Actually, 10 minutes is always better than nothing. 5 minutes is better than nothing. 1 minute of big belly breaths to center your thoughts is better than nothing.

We are all busy, so doesn’t it sound so much better and easier to just have to focus on getting in 10 minutes of exercise? Bonus? If you get 15 in you’re feeling REALLY good! On top of the physical benefits that movement has, the mental benefits are also huge. When I’m stressed or feeling overwhelmed, sad, etc., movement usually helps turn things around. It doesn’t have to be an intense workout, and in fact, often times when we are filled with high emotions (good, bad, etc), a lighter movement choice is often even better for us- think: long walk, nice bike ride, gentle yoga flow, stretching, etc.

At the end of the day, though, we all have 10 minutes in our day 3-5 days a week that we can dedicate to movement- and that movement can be whatever YOU need/want on any particular day. Wondering how you can find those 10 minutes? Scroll through social media one less time during the day, watch one less TV episode, do something while you’re on the phone (I always call my mom when I go for walks!)… these are just a few of the things that I know suck up my time during the day, which may differ for you.

I promise, if you’re struggling with keeping a consistent workout regimen, take a closer look at why. Is the regimen too intense or too time consuming? Does it always require you finding time to go to a class or to the gym? Does it require too much equipment? Is it too expensive? Once you pinpoint what’s holding you back, think about ways you can  fix it. If the workouts you have planned are too long- decide on 10 minutes 3 times a week. That probably seems WAY MORE doable, right? If you don’t have the proper equipment at home or don’t like using all the equipment at the gym, start with finding bodyweight exercises! I’ve got tons to choose from 😉 Too expensive? Google “free fitness in X city” and I bet you’ll find so many- with Seaport Sweat in Boston this summer, there are over 8 classes a week to choose from!

Working out doesn’t have to be- and quite frankly, shouldn’t be- a huge issue/inconvenience/weight on your shoulders. Let’s be real, we don’t have time for that. Once I started letting go of “fitness rules” and comparing myself to others (usually those who have fitness as their full time gig and generally have more time & convenience to workout and do fancy things), it all seemed so much easier, so much more doable. And at this point, if I can only fit in 10 minutes, I focus on the fact that I was able to do that rather than beating myself up because I didn’t do more. I challenge you to do the same- your self worth is not measured by how many minutes you spend working out or in the gym- life is too short for that.

 

Questions for you: Do you have “fitness rules” in terms of what constitutes a workout? How long is your standard workout? Do you alternate between high intensity and low intensity?

Wednesday Workout- 6 Exercise Band & Dumbbell Circuit

Hey there! Happy Wednesday. I’m glad I have some workouts in reserve for you guys as I have barely worked out since last Wednesday- kinda crazy! I’ve been battling a nasty cold and have finally reached a point where I know, understand & embrace the rest that is required during these times. I have to say, it’s such a nice feeling being able to be OK with resting. Sure, I’m going a bit stir-crazy, but I’m doing my best to listen to my body and give it what it needs.

That said, this workout kind of goes along those same lines of listening to your body. I was pretty sore the day I created this, but really only in my glutes & shoulders. Otherwise I felt fine and was actually looking forward to a lunch break sweat sesh. Sometimes when I’m really sore I decide to rest,  other times I try and think about what’s sore and how the rest of my body feels. If there are plenty of things I can do that do not affect the sore parts of my body and otherwise I feel good, I continue with my workout, just scaling it back where necessary. This workout reflects that, and I’ll say that I actually felt less sore after I finished because I think my body needed some movement to loosen up tight muscles!

This is a simple circuit, working in lower body, cardio, upper body and core. You can choose to do 3-5 rounds, OR AMRAP for 20 or 25 minutes. I think I did 4 or 5 rounds, but I can’t remember now 🙂 To finish, I threw in a tabata or 4 high knees + 2 jumping jacks for exercise A and plank jacks for exercise B.

As always, let me know if you try this or if you have any questions- Happy Sweating!

 

Kicking It At Fenway {& Other Birthday/Long Weekend Celebrations}

When I told people that I got up to go to a 6am workout at Fenway on my birthday, most thought I was a little crazy. Who wakes up extra early on their birthday, and day off, for that matter?! Me, haha But for me, starting out the day/year with one of my favorite things (working out) is exactly what I love doing. And, when you combine that with getting to workout AT Fenway and WITH Eliza & a huge Kick It Crew, it makes for a pretty awesome start to the day and year.

Big thanks to New Balance for inviting me to take part in the workout & DayBreaker event. and providing me with this awesome outfit to wear! I’m totally obsessed with everything!

Unfamiliar with DayBreaker? In short, it’s a really incredible way to start the day- first you workout (yoga or some other fitness class) and then you dance… all before work. Yes, it is as amazing as it sounds! Founders of the idea came up with it as a way to show that you can dance and have fun while being sober, and that doing that before work is a great way to get the brain’s “happy chemicals” going (dopamine, oxytocin, serotonin & endorphins). Another cool part about the event is that you wear headphones to hear the music and instructor, so to onlookers it looks like a silent workout since you can’t hear what’s going on. As I looked back through my Instagram Story, I was laughing at how funny it looked because there was no sound!

I had a blast hanging out with fellow instructors and bloggers!

From there, I came home to the most beautiful, springy bouquet from RM and then went to get my nails done.

For Christmas, my sister had gotten us a night at a hotel, so we opted to cash that in on my birthday up in Portsmouth, NH. Being from Maine, Portsmouth has always been that perfect halfway meeting spot for family and friends, but other than lunches or dinners up there, I haven’t really spent any extended time getting to know the city. That said, RM and I totally fell in love with the city- so many great restaurants, bars, shops, etc.

We stayed at the Hilton Garden Inn, which was a perfect location for everything downtown. The room was big and clean- we would definitely recommend it! Here’s a quick recap:

  • Lunch at Gaslight- food was good, but the service was terrible and so slow!
  • Post lunch drink on the awesome (but small) deck at Old Ferry Landing– we has so much fun there!

  • Birthday dinner at Black Trumpet– This came highly recommended by Athena and some others so we decided to check it out for dinner. They did not steer us wrong- we had the most unbelievable meal there! It’s a small spot with 2 levels and we grabbed seats at the bar upstairs. We had drinks (the wine on tap was SO good) and then shared the following: Chickpea Socca, Goat Doner Kebab, Warm Octopus Salad,  Archer Angus Chuck Steak and cookies & milk for dessert.

  • My parents met us for lunch the next day and we went to Rudi’s, which was also fantastic! We had a drink at the bar and then enjoyed a great lunch. My parents had just gotten back from a 3 week road trip/vacation so it was fun to catch up with them!

We squeezed in a quickie workout when we got back before having a quite night in.

Easter Sunday started with breakfast and Church followed by a small Easter dinner at RM’s mother’s house and a long walk when we got back.

Before we knew it, Marathon Monday was upon us and we were heading to Solas to hang with the NB crew. This is such a fun day and event- so thankful to get to be a part of it!

All I could think about when I saw this photo was “I’m on a boat!” haha

Overall, it was such a wonderful birthday/holiday/long weekend filled with pretty much all of my favorite things.

Friday Things {4.21.17}

Hey there! TGIF! It’s been so long since I’ve done a “Five on Friday” type of post, I barely remember what to do 😉 I have a recap of Kicking It at Fenway & my birthday coming, but for now, I wanted to share a few things of interest with you- enjoy!

  • SpotHero This is a lifesaver parking app! Seriously. It allows you to pre-book a spot in a garage at a discounted rate. This is key for me for Thursdays when I teach at EBF since I’m there for longer than a street spot would allow. You set up your card in the app so that you don’t have to worry about paying later. If you use this link you get $5 off your first time using it.
  • Vegas- We booked a totally last minute trip to Vegas the other night. We leave on Friday the 28th, as in a week from today! SO crazy, but so fun. We are staying at the Wynn- any must try restaurants or must do things to do/shows to see?
  • Sweat, Shop, Snack Round 2 On Wednesday, May 10th at 6:30pm I am hosting my second event at the New Balance Flagship store in Brighton. Tickets are $12 and it includes a 45 minute kickboxing bootcamp class, a live DJ, 20% off the whole store, GoMacro protein bars, Hint Water ANDDDD Bubbly & Purity Organic Belinis! The last one was so much fun I just had to get another one on the books before my schedule fills up with Seaport Sweat classes this summer! Be sure to sign up here if you’re interested.

  • Seaport Sweat– Speaking of… Seaport Sweat starts back up in JUNE!!! and it’s going through the end of September. I’ll be there on Mondays and Tuesdays after work- more details to come, but checkout this for a teaser 🙂

That does it for me, today. This weekend will be a busy one getting ready for our trip and getting a dress and possibly shoes for my SIL’s wedding in two weeks. I’m heading back to Best Dressed- can’t wait to see what their spring selection is!

Whatever you do this weekend, I hope you find time to relax, move your body and laugh!

 

Wednesday Workout: Quickie Upper Body Finisher

I’m a fair weather runner. I don’t put myself through running in the rain, snow, cold weather or super hot weather. I guess you could say I’m a running diva- #sorrynotsorry. As I am not running many races requiring strict training at this point in my life, this works for me. In fact, I’ve realized that I enjoy running much more when I do it because I want to, not because I have to.

That said, the weather lately has been making me CRAVE running outside. Not only does it feel good to get outside for my workout, it also serves as a way to get a little bit of a tan 😉 Last week I ran a 5K and got some color- all during my lunch break. Win-Win! On top of that, I had enough time left over to do a little arm workout to round out my workout for the day.

All you need for this workout is a set of medium (or light) dumbbells and a resistance band. I also did this outside, but that’s optional 😉 Three- Four rounds and your arms will feel like they got their workout in, too!

I uploaded this demo video to help you see what the moves look like, as some of them are not commonly used on the blog. This is a great supplemental/finisher workout if you’re looking for a little extra, or it could certainly be done on its own if you’re looking for a strictly upper body-based workout.

As always, I love when I see that you’re trying these, so be sure to tag me @Burpeestobubbly

Questions for you: Do you run in any weather or are you a fair weather runner like I am? Do you like to workout outside?