You have a job that you may work more than full time and you have other responsibilities that need to be taken care of at home can leave you with little time to yourself at all, much less time you might want to spend investing in a workout. The key comes from realizing that it doesn’t take an hour of devoted time to fit a workout into your average day. In fact, all it really takes is a little creative planning in advance.

The easiest way to get exercise without taking time out of your day is to fit it in among the things you already planned on doing that day. If you’ve got work to do outside in the yard or somewhere to go nearby, turn it into a fun exercise. Do stretches, jog in place, push ups, jumping jacks.! If you know you have to spend time out of the house, take a little extra time and park in the back of the lot then jog into the store. Feel like that may leave you a little to sweaty’ Fast walk 3 space then regular walk the next 3 and so forth until you get to the end of the parking lot. Take your little bits of exercise when and where you can find them, even if it’s spontaneous! Even if you’re just at work you can get in a little bit of stretching and fitness during breaks or while you’re at your desk.

Another important way you can find quick fitness is to utilize high impact workouts that are specifically designed for people with only a little time. Here are 10 for you to try out right now. They can be done anywhere without little to no equipment. Fitness doesn’t have to be something that you spend a huge part of your day on if you just take the time to work little bits of it into everything you do!

The post Yes, You Do Have Time To Workout! appeared first on Kim Barnes Jefferson.

Source: Fix.com

The post The Benefits Of Bodyweight Training appeared first on Kim Barnes Jefferson.

Now I’m going to make a sweeping statement. If this is not you AWESOME if this you consider this an intervention! If you want to get the tight, tone, buff, ripped body of your dreams you must lift!!!

Now when I say lift, I’m not talking light weight I’m talking lifting weight so that the last 2-3 reps are hard with good form. If you are a Mom consider how heavy your baby was when they were born 7-10 pounds. Now let’s add a baby carrier we up to maybe 20” So stop reaching for the 3 pound weights.

How you build muscle is to cause micro tears in your muscle fibers, when these muscle fibers repair you have muscle growth.  To cause these tears you must lift heavy to tax your muscles. Now you will feel sore some days, but I don’t want you to be so sore that you are unable to lift your arms over your head or get out of your chair. I do however want you to kick your own tushy!!

I’m myth busting right now. Lifting heavy weights will not make you bulky!!! Us ladies don’t have enough testosterone.

Read this great article in Women’s Health

Today’s challenge:

1. If you don’t lift how will you incorporate lifting into your fitness routine ( will you take a strength training class, hire a trainer for 1 session or start to lift on your own) Add in some of these. They don’t require any weights and can be done anywhere. Add strength exercises to your routine — pushups, pullups, squats, lunges. I’ve included a free workout at the bottom of this blog.
2. If you do lift how long have you been doing that workout’ If it’s been more than 4-6 weeks it’s time to change it up. For those taking this challenge for just $5.00 I’ll write you a workout based on your needs.  If you are interested just send me an email.  Be sure to put I need a workout in subject line. Try adding the following to your workout compound lifts like squats, deadlifts, bench presses, dips, chinups, overhead presses and rows.
3. Give this workout a try and let us know how you did. Click the words “thank you” to get the workout ThankYou

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now” Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight
Day 3 — Goal setting
Day 4 — What’s on your plate

Stay tuned.. tomorrow I will talk about cardio.

The post [Day 5] You Got To Lift! appeared first on Kim Barnes Jefferson.

• Dumbbells
• Jump rope
• Mat

Yes, you can get fancier, but you can start with the basics. Here are 10 exercises that can be done at home.

1. Workout to an exercise DVD, most cable companies have an on-demand fitness channel — it can be cardio or strength based
2. Leg exercises can be achieved by standing while holding on to the back of a chair or lying down on your side and lifting each leg for a number of repetitions.
3. Work-at-home and sit for hours at the computer desk give this a try to keep the circulation flowing in your legs. Squeeze and release your quads (the front of your legs) 10 times, then 10 squeeze your tush 10 times repeat 10xs.
4. Stretching exercises are essential.  Stand with both hands against a wall and move your right leg back so that your foot is flat against the floor.  Hold for a few seconds; then repeat with the left leg.
5. Arm exercises are important to improve muscle tone.  Use an exercise band and place both feet on one end and with each hand raise and lower the band; first with your palms up then down.
6. Put on a CD and dance for about 20-30 minutes.  This is a great cardiovascular workout. You’ll create your own Harlem Shake.
7. Go to Target, Marshalls or TJ Maxx and pick up some 5 or 10 lbs. weights to exercise your arms.
8. Incorporate old school cardio into your daily routine, jumping jacks, jumping rope and skipping nto that daily routine.
9. Another great stretching exercise to perform is to lie on your back, bring up your right knee to your chest with your right hand and roll the knee to your left side so that it touches the floor.  Keep it in place with your left hand.

There are many exercises available on DVD which can be incorporated using bands and other exercise equipment.  Always stretch before starting any exercise routine to prevent injury.

The post 10 Exercises Done Inside the House appeared first on Kim Barnes Jefferson.