Tag Archives: at home workouts

Busy Day

20 Ways to Sneak a Workout Into Your Busy Day

Being an Olympian people automatically think that I love to workout.  They also assume that I love to eat clean healthy food all of the time. If you were to bet that those things were true you’d absolutely lose your money.

The truth is, I workout because I know that in order to have a healthy lean body it is a requirement.  I’ll be turning 40 in a couple of weeks and one of my goals is to be in the best shape of my life in my 40′s.  If I am to reach my goal I must put in the work and effort to make this happen.

Fit bodies aren’t made by chance, they are made on purpose.  It’s a choice.  Just like choosing to be happy in your marriage and in your life is a choice.  It is also possible. Don’t ever forget that.

Being healthy and fit is possible for all of us, that means it’s possible for YOU too.

Since I don’t have endless hours in my day to exercise, I must do little things here and there on my busy days to get a workout in.  If you are too busy to stop for 25 minutes or more to exercise then this list is for you.

1.  Far Out-  When you are out and about, do not circle around looking for the nearest parking spot.  Drive towards the end of the row, you know where nobody parks their car.  Park far away and walk.

2.  Up and Down- Instead of using the elevator to go up to the third floor, take the stairs!  Heck, take them both ways, up and down.

3.  Push Ups-  If you are at home, make a game with yourself.  Every time you go upstairs for anything at all, as soon as you get to the top, drop down and do 10 pushups.

4.  Always Time to Squat-  This one is pretty funny, but yes I do this.  Whenever you go to the bathroom on those days that you can’t fit in a workout, instead of sitting on the toilet, squat. In fact, before you potty, do 10 squats in place, then tinkle. You’ll work your hamstrings, quads, and calf muscles.

5.  Walk Tall-  Whenever you walk anywhere stand tall with your belly button pulled in.  Pretend like there is a book on the top of your head that you must keep balanced.  Shoulders back, chest up, and you’ll be working more than you think by just walking from place to place.

6.  Dip, Dip, Dip-  During your day when you sit down (on a sturdy non-rolling chair), before starting your work or whatever you will be doing, do 5 quick dips.  You’ll be amazed at how many you’ll get in during the day.

7.  Raise Up-  Whenever you are in line at the market, post office, even waiting for the copy machine, you can do toe raises.  These will help to define your calves.  Sure you may look a little silly, but the next time you put on your heels your sexy calves will be winking at your hubby. 

8.  Just Flex-  Another thing you can do while waiting in line, or even while you are in the car driving, is to flex your abdominal muscles.  Pull you belly button in towards your back and bear down and hold it for 10 seconds, and gently release.  No one will notice as you work on your core.  Make sure to breathe.

9.  Forget About it-  Next time you are in the grocery store and only have a few items to get, forget about the shopping cart and grab a hand basket instead.  Carrying the heavy bags will strengthen your body in the process.

10.  Walk and Talk-  Don’t sit on the couch or in your office chair when you are on the phone.  Get up and march in place or walk around the room.  With how long some of you talk, you can possibly walk a mile in your own office or family room.

11.  Ditch the Chair-  A great way to workout your core all day is to sit on a stability ball.  Ditch your office chair and replace it with a stability ball.  Being off balance and trying to keep stable, exercises your core.  It’s fun too.

12.  Brush Sit-  We all know that we are supposed to brush our teeth at least twice a day for 2-minutes at a time.  Instead of just standing there, put your back against the wall or closed door and do two 45-second sets of wall sits.  Or, you can get in about 2 sets of 8-12 lunges! How’s that for time management.

13.  Box Your Boss-  I’m just kidding here.  This is something you can do while waiting for your water to boil, oatmeal to cook, or waiting for your fax to come through – shadow box.  Holding your tummy in tight, and punching with your legs in an athletic stance, you can burn quite a few calories quickly. 

14.  Go Green-  If you live nearby a store, library, post office, etc., leave the car at home and save not only the planet, but increase the years on your life by walking or biking. 

15.  Do-it-yourself-  Forget about taking your car to the car wash.  Fire your yard man.  Wash your own car and cut your lawn yourself! Not only will you save money, but you can sneak in a great workout this way.

16.  Commercial Workout-  When your favorite show goes to a commercial break drop down and do 10 pushups and 20 sit ups.  If you are watching an hour program this could add up to 40 pushups and 80 sit ups.  That’s probably more than you would have done at the gym!

17.  Watch and Ride-  One of my favorite television shows is the Biggest Loser.  I have an elliptical machine in my family room.  Whenever the show comes on I hop on the elliptical for about 40 minutes instead of just vegging out on the couch.  Use your stationary bike, treadmill or elliptical during your favorite television show.

18.  Just Say YES-  Getting into the habit of saying “Yes” to your husband will not only make him happy, it can help you get trim.  Sexercise is a win-win situation ladies. Do it often. :)

19.  Chat and Scat- I know you love to meet your girlfriends or husband for coffee.  Why not take your coffee to-go! Grab your coffee or tea, put it in a to-go cup and walk and talk with your husband or girlfriends.  You’ll burn calories as you are chatting away.

20.  Change Your Date-  Instead of going on dates where you are sedentary, pick active date locations.  Volleyball leagues, church softball games, and even dance classes can not only spice up your relationship, but can also help you slim down your waistline. 

Question:  How do you sneak in a workout?





10-Minute Express Workout

Time and money are the two most common excuses given when someone is asked why they don’t workout. Last week I shared tips on how to get fit without a gym membership.  This week I’m getting rid of your second excuse, not having enough time.

When I tell people that they can complete a good effective workout in just 10 minutes they look at me like I’m crazy.  The truth is, you can! There is no need to spend an hour walking on a treadmill daily.  Small bursts of exercise can help increase your metabolism and your heart health.

Don’t let the lack of time stop you from exercising. My husband Byron always says, “Do what you can, with what you have, right where you are.”  If you only have 10 minutes and nothing except your body, you can still workout.

In this workout plan I have included all of your major muscle groups.  A little cardio and strength training make this express workout complete so you can feel great on your busy day. This workout is not designed for you to do on a daily basis.  It is for those special days when you don’t have time to do anything else.

As with any new exercise routine always check with your physician to get their approval before beginning.  If you feel pain or extremely uncomfortable at any time please stop immediately.

Annett’s 10-Minute Express Workout

1 minute Jumping jacks

15 seconds rest

1 minute Mountain Climbers

15 seconds rest

1 minute Wall Sit

15 seconds rest

1 minute Burpees

30 seconds rest

(Smile you are half way through!)

1 minute Walking Lunges

15 seconds rest

1 minute Push-Ups

15 seconds rest

1 minute Burpees

15 seconds rest

1 minute Plank

For demonstrations of these exercises you can look for examples at my favorite place for learning things quickly Youtube.com.  If you have any specific questions please message me via Facebook or ask below.  

Do you have a favorite quick workout routine?  

Have a fit day,


Get Fit Without A Gym Membership

Get Fit Without A Gym Membership

In my job as a body transformation coach it’s only natural that I ask my clients about their workout routines.  I don’t know why I am still surprised that many of my clients don’t have one. 

The top two reasons I hear are that they don’t have money for a gym membership, or they don’t have time to exercise.  Today I’m going to tackle the first issue, and next time I write I will give you a 10-minute workout that will help you lose that excuse too.

Let’s go outside of the box as we explore several ways for you to get fit without the dreaded gym membership. To be honest with you, I rarely workout in the gym. In fact, this year alone, this pro athlete and Olympian has only stepped into a gym 3 times!  The only reason I did that was to help a friend.

What’s a girl to do?

Get Out More:  The great outdoors is a terrific place to start your fitness journey.  Go hiking with your husband, or just walking through the neighborhood together.  Take a dip at your local community pool.  Head to the nearest park and make up a fun obstacle course adding in push-ups, sit-ups, and pull-ups using the playground equipment. 

Play More:  My husband and I took ballroom dance classes for 8 weeks one year. Did you know you can burn 175-500 calories per hour dancing? It was the most memorable time of our lives, and we were getting fit at the same time!

Sports like volleyball, golf, and tennis are fun and help you burn tons of calories without you knowing it.  Other activities like roller skating and jump roping can help you get fit really quick.  Check out your city calendar for local leagues and teams. Nostalgic games like dodge ball and kick ball leagues are popping up everywhere. What’s more fun than that?

Home Work:  The way I’ve gotten in shape for the last 7 years has been mostly by doing DVD programs. I LOVE them! It’s like having my own personal trainer at home.  I don’t have to worry about costly gym memberships, or babysitters, and I can press play whenever I want. 

If you like to ride a stationary bike, stair climber, or run on a treadmill you can often find them cheap at garage sales.  Personally, I like to follow a plan.  You can find free workout plans online, via phone apps, or by asking me,  that can help you get in shape from the comfort of your home.

How do you get fit without a gym membership?  I’d love to know below.

Have a healthy day,