exercise – Page 4 – Jenna Jamieson, Author

A walk, jog, walk/jog kind of day with a 5k finish!

By Jenna Jamieson | July 7, 2014 | Comments 0 Comment

I wasn’t sure what I wanted to post about this week because I hadn’t given it too much thought, but after doing several walks and jogs with my boyfriend over the weekend I thought I would do an entry inspired by him. He does more running than me because truthfully I don’t really like running unless it is on outdoor trails in nature in the middle of nowhere where I can clear my mind and soak up the sun in the woods! I guess I get that side from being an outdoor enthusiast and lover. Call me crazy, but something about being in nature on your own running provides some major freedom and relaxation. (For me, anyway!) Anyway, back to this week’s blog. We often go on walks together throughout the weekend, but we don’t typically do runs (because I don’t like them) and because we usually do our own workouts during the week and do less strenuous workouts during the weekend.

This weekend we were pressed for time, but still wanted to fit in some fitness, so we set out on our usual walking path and decided in order to meet our walking goal and finish by the time we needed to be done we would have to run at least part of it. I think it may have actually been my idea! I know that’s shocking since I just said I don’t like running! 😉 Maybe I hate running, but I just love fitness! That was on Saturday, but we set out for another walk on Sunday afternoon. Not nearly as cool as the Saturday evening walk/jog and basically no breeze to counteract the heat so we decided we better run at least part of it again. We started out walking, but he suggested we run to beat the heat to get back to the house faster. It was his idea this time to run, which was fine. It didn’t seem so bad since we had just done it the night before. This time not only did we run much more than the previous night, but we also managed to run almost the entire time. We weren’t really trying to run the entire time, but it was pretty warm and then I had to go pee, so I wanted to get back. You’re probably thinking what’s the point of telling you all this, right?! Well, the point is that someone that is as much of a wellness, nutrition, and fitness enthusiast as myself still doesn’t find much pleasure in running because I consider myself a cross trainer and much prefer cross training and interval exercising. I think this could become a trend for us because we actually enjoyed it and while it wasn’t my “typical” crossing training, it did have a cross training like feel because we walked and jogged. Walking and jogging in intervals has actually been proven in many studies to be as good and in some cases better than just running or jogging.

I think this is a great example where starting something new that may not seem that appealing (like running, in my mind) may turn out to be a new hobby or a fresh start to a small workout that can be enjoyable and quick. You might start off hating running (like me) and then gradually decide it’s not so bad. In my case, I am sure it didn’t hurt having my boyfriend beside me since I know he enjoys running so it is something I can do with him to enjoy time together. He loves 5ks and is much better than I would be at them because I don’t find pleasure in running nor do I enjoy competitions against others. I LOVE competing against myself, but with others in a crowded atmosphere on roads or in cities has no appeal to me at all.

The flipside to 5k competition runs is this: My boyfriend and I eventually plan on doing a “fun” 5k together such as a color or graffiti run, glow run, zombie run, warrior dash, mud run, cupcake run, or something of the sort. I would like to do a graffiti run, but obstacle course and fun 5k runs are perfect mergers for beginner runners, those who don’t love to run, or even cross trainers because they often are “stop and go” runs meaning you run for a short period and then stop to do the obstacle or color/graffiti at stations along the way.

Happy walking, jogging, and walking/jogging. Remember a 5k can be a fun finish or a fun goal to work towards even if you don’t run the entire thing. After all, life is about having fun AND making a few healthy choices that are fitness, nutrition, and wellness related! 🙂

~jj

Simplicity might just be key!

By Jenna Jamieson | June 30, 2014 | Comments 0 Comment

One constant for most people is that their schedule is always filled, life is always busy, and there never seems to be enough time in the day to do everything on the “to do” list. People often want short, simple, and easy workouts and quick, healthy meals that keep us on track to maintain or reach our fitness goals. Why? Because spending time with family and friends is what most, if not all, of us want. We basically want the cake and to eat it too! Shocking, right? Well, obviously, not really. That is the majority, not the minority, so if you feel this way, you can rest assured that you are not alone. So, what can you do to still make the most of your day, save time, and not feel like your entire day is dedicated to health and wellness? Let’s face it, we are often so busy we don’t necessarily think about all the choices (or lack of) that we are making that impact our health.

My solution (and challenge to you) is to find several small and simple (key word is SIMPLE!) health oriented things that you can do that will help change the big picture over time, then incorporate those into your schedule. I will give you an example of some fitness and health choices that will assist you in creating a more simple, less overwhelming lifestyle.

First off, start with steps and walking. Grab a fitness tracker, a very basic one that counts steps is all you need. If you prefer a more fancier fitness watch/tracker, by all means, get what suits you best. It used to be that 10k a day was the fad and maybe it still is, but don’t stick with fad diets and exercises. Strive for what works, so get your count to 14k a day! Yes, that seems like a lot of steps, but think of walking to the bathroom, in the kitchen, at work, etc. And just in case you aren’t convinced that getting steps are great for you, walking helps with digestion, is great for your bones, and can improve your mood! You can do it and it really isn’t difficult. You may be surprised by how many you get!

Next, the fabulous 5: basic weights, lunges, crunches, squats, and push-ups. This will help build strength and tone your body. Do sets that work best for you. I suggest 3-5 sets of 10-15 reps depending on your lifestyle and fitness level. You can do these in the morning when you wake up, in the evening to de-stress, while you are outside, while you are watching television, etc and it takes a total of 15 to 20 minutes, if that.

The next one may be somewhat difficult for many, but it is important and will make the biggest difference on your waistline and energy level. Avoid baked goods. These are salty, sugary foods that provide little to no energy. While you avoid cookies, brownies, and cakes, turn to water. Drink at least a gallon of water a day to stay full, focused, and alert, aiding in keeping your energy level high. Also, turn to fruit and veggie smoothies that you make at home. Buy frozen fruits if you are rushed for time or buy fresh fruit and have it pre-cut and in containers so it is ready to be thrown in the blender in the morning or evening. (This doesn’t mean you can’t have ice cream, this specifically eliminates baked goods, BUT like I continually say, everything in moderation, so don’t go overboard with the ice cream!) 😉

That’s it…simple as that! 5 small and simple tips to incorporate into your busy schedule so that healthy choices are being made without even thinking about them! 1) 14k a day 2) Fabulous 5 exercises 3) No baked goods 4) Smoothies 5) 1 gallon of water per day. That’s it, an easy exercise and nutrition guide to fit into each day without a workout or a special diet.

~jj

Find solutions to your health weaknesses!

By Jenna Jamieson | June 11, 2014 | Comments 0 Comment

I got home from the store today and my mom asked if I had bought her any jalapeno cheddar kettle chips. My response was no because I don’t want to be the reason to encourage bad eating habits. I didn’t say that to be mean, but because good family and friends help support those people they care about in their life. By the way, I realize my blog as many post on exercise and health, but remember that in order to be healthy you must have a combination of emotional, nutritional, physical, social, spiritual, environmental, and intellectual well being.

So, why am I telling you about my mom’s chip addiction? Because it is important to determine your eating and fitness weaknesses and find solutions for them. For example, if it’s eating junk food, don’t buy tons of junk food like chips, oreos, french fries, and fried chicken tenders when you go to the store. These junk food items tend to stare at you and reel you in if you keep them in your cabinets and pantry, encouraging you to eat more because of a food weakness you have. If you aren’t capable of doing this because you don’t have the willpower to resist the urge of buying junk food, take someone with you that will make you be accountable for what you put in your cart.

If you struggle with having enough energy during your workouts then change your routine to include a power snack several hours before working out. Apples, bananas, almonds, and carrots are great energy boosters to eat pre-workout. If you don’t have enough energy at the end of your workout then you are probably doing something wrong. Remember that the end of your workout should be the cool down. This means you slowly ease your body and heart rate back down to its resting state. So do NOT run 5 miles, swim, do a heavy cardio workout, etc and then suddenly stop once you have finished or met your goal. One of the WORST things you can do for your body is to not do a proper warm-up and cool down (increases risk of spraining, straining, and other exercise injuries). If you aren’t doing both now, I suggest you start to prevent injuries and slowly bring yourself back down to your normal heart rate. It can be as simple as a 5 minute stretch. This will help you ease into and out of your workout without dreading it or feeling energy deprived.

If your weakness is eating out, then consider making meals ahead and pre-planning meals each week. For example, sit down on Sunday and write down your meals for the week and then insert what meals you will allow yourself to eat out. I suggest you only eat out a few times each week. You may think that you are able to find healthy eating options at restaurants, but often times you don’t know the calories, fats, and additives that are in restaurant prepared meals.

It’s summer and that means sunscreen season! If you don’t wear it, you should! If you think skin cancer won’t happen to you, think again. It isn’t worth taking the chance! Putting on sunscreen takes an additional 1-2 minutes or less (literally) and if that’s too long for you then consider a spray. While I don’t think sprays are quite as effective, if that’s all the time you can or are willing to spare, then I am happy you at least do that. One of the BEST ways to stay looking young is to apply sunscreen. Why? Because the sun burns and damages the skin around your eyes and nose where the skin is the most tender and thin. This gives your face a more wrinkled and aged look. So, next time you decide you don’t want to take the time to put on sunscreen, THINK AGAIN!

These may seem like nearly impossible changes to make to your current lifestyle, but remember that the above (along with most health choices) are learned habits, which means they can also with time, dedication, and discipline become unlearned habits! I realize it can be hard to maintain healthy habits for your mind, body, and soul, but you will thank yourself if you work on changing your weaknesses into positives. I challenge you to make a change to make a difference in your life, the life of those you care about, and the lives of others (through healthy choices, of course)!

~jj

Extra steps…make the most of your day!

By Jenna Jamieson | June 3, 2014 | Comments 0 Comment

I was visiting Chicago over the weekend and one thing I love about being in the city is all the walking that it allows. I also learned that they have a new bike program in which the city has biking stations all over the city. For example, you can pick up a bike at Navy Pier and ride it for a half hour and get to where you need to go and then turn it in and hop on another bike for your ride to the bus station or wherever your next stop may be. For a relatively cheap membership, you can utilize this biking program. Point being, that the city helps make biking and walking two great forms of exercise! So, consider biking or walking to work or when you have errands to run (if this is an option that might work for you)! I know that many of us are not fortunate enough to do either as we live too far outside of town or it is unsafe to do so, but if by chance you can bike or walk to work, try it! It doesn’t mean you have to do it everyday, start with once or twice a week and see how you like it! It’s a great way to get in your workout since schedules tend to be busy and time seems to be scarce during the week!

Another great way that my boyfriend and I get extra steps when we are vacationing is to use the stairs when we are in hotels. Rather than using the elevators, we use the stairs to get extra steps into our day. I suggest you do the same. You can also use the stairs at work and any other stairs you encounter throughout your day. Other quick ways to get your steps in that may seem out of the ordinary are walking to the mailbox to get your mail rather than pulling up to it in your car, jogging in place or doing some type of exercise when you are pumping gas, and not parking close to the store doors so you can walk farther.

While I realize that exercise and vacation don’t tend to be two things we associate together or two things we like to put in the same sentence, I am not suggesting that you hop on the treadmill or do a run, but that you allow yourself to utilize the quick and easy exercises that might be at your fingertips. Often times vacationing means extra calories because we eat foods with higher calories, splurge and have dessert, or even just eat more than we might usually. Meals tend to be less structured as lend to less healthy choices. Hence, it is important to consider quick steps you can get during the day to help counteract the extra calories being consumed. While I realize that a break from working out is a great way to refresh and revitalize your body and mood, exercising on the beach such as beach yoga and beach jogs can also be rejuvenating and relaxing. Next time you think about your day – vacation or at home – think about the things you can do to make the most of your routine and day! You may be surprised at how many extra steps and exercises you can fit into your day without much thought or change.

~jj

Workout lifestyle…when & where should you workout?

By Jenna Jamieson | May 15, 2014 | Comments 0 Comment

I have to say most days I look very forward to my workout. It’s the “me” time of the day when I can de-stress and be away from everyone and everything (computers, technology, phone, etc). Anything that is bothering me such as studying all night, an argument, or even just daily stress can simply be moved aside for the moment so that I can get a good sweat! One thing that’s important about exercising is to recognize that when and where you exercise can make a big difference in your energy level, mood, results, and how enjoyable your workout will be.

First, when should you exercise? In order to maximize your results, you should consider when the best time is for you to exercise based on your schedule, energy level, and personal characteristics. For example, if you are not a morning person and you work at 8am, consider an evening workout rather than a 6am workout. If you are a morning person and work at 8am, consider the 6am workout as a possible option. On the other hand, if working out helps you wake up because you are not a morning person consider an exercise routine that will help with that balance such as yoga. It is important to remember that it takes energy to get through a workout so try to find a time when you have a high energy level and are not tired or lethargic. It will be different for everyone so determine when you can maximize your workout results based on your schedule and lifestyle. For me, I workout best in the evening. I feel energetic, look forward to clearing my mind, and my body feels ready to workout. Remember sleep is vital to having energy so make sure you are getting enough sleep consistently each night. A night with little sleep, followed by a full night’s rest, followed by another night with not much sleep throws off your body and is a sure way to not only dread your workout, but also make it hard to do.

Second, where should you exercise? This is an interesting and very subjective question because it really depends on a person’s personal fitness goals and schedule. Possibilities might include at home, at a gym, or outside. Personally, I like to workout at home because I can alter the environment to fit me. For example, I utilize the pictures of my family and friends on the wall to influence me and encourage me to get through my workout. I also like having quotes and inspirational sayings on the wall that I connect with. If you’re at the gym and don’t have the luxury of choosing what is on the walls, bring a picture of your favorite celebrity crush or in my case I would probably bring Andy Murray because of his killer work ethic as a tennis player or Jennifer Garner because of her portrayal of badass spy Sydney Bristow! 😉 It could also be quotes/sayings or something inspirational. There are no requirements on what you can use, but make sure it is something that you connect with and helps push you through your workout.

Third, how do these impact your overall workout? Easy answers to this one! Happiness, efficiency, and results! Once you can find a rhythm that works for you, it makes working out easier and less thought has to be put into it.

So, get your workout on in your garage, in your room, in the gym, or outside and do it in the morning, in the afternoon, or in the evening, but just remember to be sure to DO IT! It’s all subjective, so find what works for you and don’t give up! We all have good days and bad days, but if you can find a schedule and rhythm that works, then you will be more likely to follow through and more likely to enjoy it!

~jj

Conquer the first 5 minutes of your workout!

By Jenna Jamieson | April 24, 2014 | Comments 0 Comment

Sometimes starting your workout is the hardest part of your actual workout. You may be tired from work or overwhelmed by all the things on your “to do” list. There are three small tips/tricks that I use each day that might help you conquer starting your workout and make you feel better: 1) Eat an energy snack no more than two hours before your workout. 2) Look at working out as a challenge each day that you will accomplish. 3) Warm up – conquer your first 5 minutes to find your rhythm and get your heart rate up.

I find that eating an energy snack one to two hours before my workout is a great way to fuel my workout and give me that extra dose of energy that I need to make my workout more enjoyable, push me to my limit, and make it less exhausting. Eating my energy snack two hours prior to my workout works best for me, but I suggest you find a time that works best for you based on your schedule, routine, and body. My pre-workout snack might be carrots and cucumbers, almonds, craisins, apple slices, rice cake snacks, or an almond/dark chocolate chip/craisin trail mix.

I am a disciplined and dedicated person once I set my mind to something so I love to look at my workout as a new challenge for me to accomplish each day. Looking at your workout as a new challenge is a great way to get your mind in the game and change your mindset from “I don’t want to do this” to “I can and I will do this”, which is a great attitude to take with you to the gym each day! This attitude will help motivate and inspire you to put forth the effort necessary to meet your challenges and overcome obstacles while you workout.

It’s all about warming up and getting the first 5 minutes under your belt! Conquering the first 5 minutes of your workout, getting started, and allowing your body to get warmed up will give you the energy and motivation to keep going without giving up! It allows your body to get in the mode of working out, which in turn allows your mind to adjust to the needed increase in energy to fuel the workout. Once that occurs, you get into the rhythm of your workout, maximizing your success! 🙂

I know taking the plunge to start your run, jump in for your swim, or beginning your cardio or strength training workout can be difficult, but I promise that finding small tricks to help you ease in and make the start less overwhelming or dreadful will provide a small sense of relief! So, get to finding ways that will help YOU start your workout…use my tips, find alternative tips/tricks, and more than anything get off the couch and start your workout! 😉

~jj

Are you a statistic? Don’t be…instead, be the BEST you!

By Jenna Jamieson | April 16, 2014 | Comments 0 Comment

When I was exercising this week, I was thinking about what lit a fire in me to make working out and nutrition such a big part of my life. I have, for the most part, been mindful of my mind and body, but sometimes life gets busy and we don’t care for ourselves as much or as good as we should. In high school, I played tennis during the fall and considered what I put in my mouth occasionally, but the less than healthy lunch options were something I ate too frequently without much thought. Once I got home from school, I usually ate a snack which often consisted of unhealthy microwave foods such as pizza rolls, bagel bites, or hot pockets. While I may not have been fat, my eating choices weren’t nutritious and I was heading down the wrong road. Believe it or not, I actually weighed about 20 pounds more when I was in high school than I do now. I was not considered overweight or obese, but I wasn’t exactly in shape either.

So what sparked the change? It’s quite simple and can be said in one sentence: I didn’t want to become a statistic. I was getting ready to enter college and didn’t want to gain the “Freshman 15.” For those who are not familiar, this is the extra 15 pounds college freshman tend to put on when they go off to college because of dorm food, cooking for themselves, and eating out with their friends in between classes, on weekends, and frequently when drinking. Further, the change in schedule and the new college lifestyle typically contributes to poor food choices and irregular workouts. That wasn’t the only thing that spurred the change within me. While I was not overweight or obese, I was not in shape and that bothered me. At 18 years old, I was not fat, but more than anything I was not in shape. I could run several miles and I could play tennis, but I wasn’t in shape and I wanted to change that. I wanted to get in shape and not become a statistic. Statistics that are heard and read all the time such as increased risk for heart disease and stroke, high cholesterol, high blood pressure, or even Type II diabetes.

I was bound and determined not to become a statistic. In fact, I still am. I refuse to allow myself to become a statistic that defines, determines, or tells me my choices are killing me. You should consider the same thing and what impact it has on your body (i.e. eating junk food, smoking, texting and driving, etc.). Choices that I can control are choices I will continue to try to sway in my favor to make me be in shape and stay in shape! Like me, use statistics and negative health facts (i.e. Freshman 15) to spur your own health goals. How did I go about making the changes I needed to get in shape and stay in shape to keep from gaining the “Freshman 15”? I made nutrition, exercise, and wellness my way of life. This was not a temporary fad or diet, but a permanent lifestyle change.

Now, I don’t eat overly processed foods as much as possible, my diet consists heavily of fruits and vegetables, and I eat scheduled meals that include diverse foods (spinach, sweet potatoes, broccoli, carrots, hummus, grilled chicken, etc). It doesn’t mean I do not splurge and eat cookies or ice cream or some of my favorite foods such as Pad Thai or pizza, but I eat these foods in moderation and my pizza is homemade and loaded with veggies! 🙂

I wrote this long blog that either bored you to death or hopefully inspired you from beginning to end to make fitness, working out, nutrition, and wellness a way of life! A life changing decision that you choose to embark on to make yourself a better you!

~jj

Are you hungry or are you bored?

By Jenna Jamieson | April 7, 2014 | Comments 0 Comment

Ever find yourself munching and snacking most of the day? Often times your mind gravitates toward eating and snacking when you are bored or exhausted. I know this is all too familiar to many people. Many complain of increased eating habits when emotional, exhausted, or bored. To help counteract this habit, try to stay busy throughout the day by having a schedule, organizing your plans, and not allowing yourself to sit for long periods of time without having something to do such as paperwork, reading, organizing, etc.

Stay busy during the day and in between meals with chores, errands, work, etc. This keeps you from feeling bored which often leads to unnecessary eating and added calories. If you can’t seem to find ways to combat your boredom consider some of the options in the picture above!

Of course, my best suggestion and solution if you are bored, is to VOLUNTEER and EXERCISE, which presents endless options! Volunteer at your local school or hospital, visit a nursing home, get involved with groups and organizations, etc. AND consider exercises such as hiking, walking, basketball, tennis, soccer, running, swimming, playing outside with kids, nephews/nieces, etc.

~jj

Weight is a number…healthy bodies = all shapes & sizes!

By Jenna Jamieson | April 2, 2014 | Comments 0 Comment

I missed posting last week. Not intentionally, but because I didn’t have any inspiration for a post and didn’t want to post just to post. I like to find a passionate topic to talk about each week and last week for some reason nothing came to me. So to my routine readers, I apologize for the missed entry. Maybe if you’re lucky I will post twice this week! 🙂

I have been thinking about weight, body image, and how much we judge ourselves (and others) by weight. We even tend to judge people more by their weight than their personality, pretty typical, but we often say, “Don’t judge a book by the cover and don’t judge a book by its movie” so why don’t we follow this same rule when it comes to people? More than judging others, we even judge ourselves by the number we see on the scale. We use that number to decide whether we want to lose weight, how much weight we want to lose, and how perfect (or not) our body is because of our “ideal weight” goal. So how do we get past this idea of judging ourselves by the number on the scale? I will share a little secret with you. I got rid of my scale about 13 years ago. It’s one thing that I changed and I haven’t looked back since. I do not own a scale, I do not know how much I weigh other than a guess and I always ask my doctor to refrain from telling me my body weight. Why? Because I don’t want to be able to judge myself by the number staring back at me on a scale. Instead, I can easily tell how my body weight is doing by how my clothes fit, what foods I am putting in my mouth, and how much physical exercise I am getting in comparison to my daily caloric intake.

So I talked about judging ourselves and judging others, but I didn’t really connect the two. We know that we judge ourselves and others, but now we must realize that we judge without knowing the health choices a person makes and the lifestyle they lead. My point is to convey the differences in people and to realize that “healthy” for one person isn’t going to be “healthy” for another person. Think of it like this: “our” healthy is our own unique “setting” similar to how we look, our personality, our characteristics and traits, goals, aspirations, etc. While we are all unique in that aspect, we are also all unique in what “our healthy” is and means. For example, my “healthy” as a 26 year old female might be exercising 5 days a week on my own, high metabolism, few genetic health concerns, but another 26 year old female’s “healthy” might be to exercise in a group class 3 days a week because of her lifestyle, steady, but not fast metabolism, and several genetic health concerns. My point is that each person’s individual “healthy” is different hence different body shapes and sizes.

Try to remember that healthy bodies come in all shapes and sizes. Often we think or believe that if you are thin, slender, or skinny that the person must be healthy and if a person is large, curvy, or plus-sized that they are fat and unhealthy. This is so stereotypical and false. A large person can be healthier than a thin person and a thin person can be healthier than a large person. Healthy bodies come in all shapes and sizes, I cannot say and reiterate this enough. Physical exercise, eating and nutrition habits, family history/genetics all contribute to a person’s overall health and well being. It’s something that the world must realize to move forward. Not only will it make you feel better about yourself, it will make the world a more accepting and less judgmental place.

So, next time you see someone thin, large, slender, plus-sized, etc remember that healthy bodies come in all shapes and sizes because all bodies are unique and different. I will also suggest that next time you consider stepping on the scale that you reconsider and instead use your clothes to judge how well you are meeting your health goals.

~jj

A healthy {March Madness} competition with yourself!

By Jenna Jamieson | March 23, 2014 | Comments 0 Comment

I was thinking about the blog and March Madness (well, mostly March Madness) because I love sports. Tennis, basketball, football, soccer, baseball (in person), if it’s on, then I want my television on, but sitting and watching television for hours (let’s face it, sports games aren’t always short…at least 2 hours or more) is not exactly healthy. Several weeks ago I was working out and thinking how much I enjoy a little competition with myself. I am not a huge competitor against others (I don’t like comparing myself to others) when it comes to exercising, so running against others or entering events that are timed races are not my cup of tea. However, I DO love a great competition against myself. What exactly does this mean? I love improving the amount of reps I do when I exercise. For example, if I do 3 sets of 50 crunches, then next time I want to do 3 sets of 60 crunches. I like the extra push and how I feel once I have surpassed my previous amount of reps.

So, now you might be thinking how does March Madness and having a healthy competition with yourself fit together? One involves a lot of sitting and the other involves health and competition. As an avid sports freak and exercise lover, I thought it might be fun to put them together and have a little game against yourself during March Madness. Why? Because it’s a great opportunity to combine March Madness and health without allowing yourself to sit for hours at a time!

My challenge to you is to make an exercise bracket when you make your March Madness bracket. For example, lunges versus squats, see which one you can do more of in a 1 minute interval. Consider push-ups versus crunches, burpees versus jumping jacks and so on. Fill out an entire bracket with exercises competing against each other. I suggest placing the exercises you choose on an actual bracket and have your March Madness basketball bracket with it because here’s how it will work: You will do each exercise that you have corresponding to the game on your basketball bracket. For example, if Oklahoma State and Gonzaga are playing, you would have two exercises written next to them. Lets use squats and lunges for this game. At some point during the first half you will do squats for 1 minute and write down how many you achieved and once the second half begins, you will do lunges for 1 minute and write down how many you were able to do. Like with the basketball games, whichever exercise got the most reps during the 1 minute wins and moves on to the next round! 😉 Keep doing this until you have a winning exercise. Get creative, there are lots of exercises you can use, you might consider one yoga pose versus another. Remember, it’s all in good fun AND it is all to get our butts up off the couch as we sit and watch the upsets and unpredictable outcomes of March Madness unfold!

Here’s an example of an exercise bracket if you are having a hard time coming up with exercises or can’t quite picture it. Remember you will do the corresponding exercises with the corresponding game that’s on your March Madness basketball bracket (one first half and one second half). You can either do each exercise for a one minute interval and count the reps for each or choose a goal and see which one meets or comes closest to the goal. Have fun with this and realize it’s to keep you from sitting the entire time during March Madness!

EAST (yoga): high plank hold v. low plank hold, cobra v. downward dog, spinal balance right v. spinal balance left, tree pose right v. tree pose left, triangle pose left v. triangle pose right, warrior pose left v. warrior pose right, bird of paradise left v. bird of paradise right, staff pose v. mountain pose

WEST (strength training): pushups v. squats, bicep curls right v. bicep curls left, tricep curls right v. tricep curls left, lunges v. wall sit, bicycle crunches v. floor crunches, side pushups right v. side pushups left, right leg balance v. left leg balance, shoulder raise left v. shoulder raise right

MIDWEST (cardio): high knees v. butt kicks, jumping jacks v. burpees, mountain climbers v. russian twists, pogo right leg v. pogo left leg, squat jumps v. plank walks, side2side squat heel touch v. side2side ski jumps, scissor runs v. standing leg kicks, one arm push up left v. one arm push up right

SOUTH (misc): jump rope v. hula hoop, arm circles front v. arm circles back, standing calf raise left v. standing calf raise right, chair left lift right v. chair leg lift left, left arm punches v. right arm punches, wall pushups v. marching in place, right leg lift and hold v. left leg lift and hold, right leg kick v. left leg kick

Hope this provides some March Madness inspiration! Happy bracketising! Enjoy your exercise bracket and your basketball bracket. Hope your basketball bracket is doing better than mine! 😉

~jj