Power Monday #13 Workouts For Beginners

Happy Power Monday friends! What a weekend! I had my alumnus interview on Sunday for Georgetown. So I wanted this weekend to be as low key and relaxing as possible. Saturday I skipped my volunteer work and did homework, blog stuff, grocery shop, etc. all day. Then Sunday I woke-up and….you will never believe it….I made pancakes! I haven’t had pancakes in maybe a year now. It was always such a hassle and I just never really enjoyed them enough to be motivated. I always need a single serve vegan and gluten-free recipe (or one easy enough to adapt) and I would just rather have a big bowl of cereal or quinoa flakes instead. I eat breakfast at 6am and just don’t feel like doing the whole pancake thing. But I have been craving them the last few weeks and I am blaming it on my pumpkin obsession. So I bought some Bob’s Red Mill GF all purpose flour (the best in my opinion) and new baking powder at the grocery Saturday and tried my hand at a quick batch. They were awesome! I will share the recipe soon! This may just become a normal weekend occurrence.

(Instagram Pic! O and I made some Vanilla Protein Frosting to top them with!)

So anyway later I had my interview at 1pm at a Starbucks (mutual grounds). I was pretty nervous, but I had some questions jotted down to ask and knew pretty much what I wanted to say and get across. I had read that most interviews last about a half hour. Well mine was an hour and 20 minutes! I don’t know if that is good or bad. But my interviewer did most of the talking and had me ask him any questions I had. It was really casual. The only bad thing was we sat outside and about half way though someone started smoking and the strong coffee fumes were so overwhelming I got a killer headache. But I was a trooper and made it though. I am happy it is over, one more thing to check of the list!

Now on to Power Monday!

We aren’t all fitness experts or enthusiasts. Some of us haven’t done an actual workout in quiet some times, years even. This can lead being intimidated and clueless on where to begin. At sometime life just got in the way and taking care of our bodies fell to the low priority pile. But one day you may look around and realize just where you got yourself. You no longer can do 1 push-up or 20 air squats. You may not even be able to hang and hold you body weight up or lift those grocery bags up a flight of stairs. This can put you in a dangerous situation and if you are on you own and need to use you strength you may not be able to. But that doesn’t mean you have to stay that way! My mom has been trying to get into a fitness routine after years of no exercise and severe neck/shoulder/back/head problems. She needs to take it slow so I have been showing her some stretches to do and light strengthening exercises. I have also be strongly politely encouraging and urging her to start yoga! But alas, she has not. but I will get her to start one day and I know it will make a world of difference. it will be so beneficial not only for her physical body but a perfect method for her to deal with stress. (Shout out to you Mom, I know you are reading this!)

But after not working out for many years or even being set back by a severe injury you may feel to weak, tired, unmotivated, or intimidated to restart a path to fitness. But there are easy ways to get going that don’t require a gym membership, expensive equipment, or the stigma of having others watch and judge you on your way to health.

So really easy and simple ways to jump start a new fitness regimen are:

1. Doing a few Sun Salutations or yoga poses right when you wake-up.
2. Doing a quick 20-30 minute yoga video (if you need some guidance).
3. Take an brisk after dinner walk with your family.
4. Go on an easy weekend bike ride through a park.
5. Every night before you go to bed STRETCH! (I stretch every day. It is such an important aspect of fitness that so many of us neglect. But it couldn’t feel more great on the body and is so easy to do!)
6. Take the stairs, walk those extra yards from a far parking spot; every little thing counts.
7. If you sit at a desk all day, try some stretches every 30 minutes or get up and do some easy body weight strength moves if you have the room.
8. Or pick up a few light dumbbells or even water bottles or unused cans and do an easy strength circuit! And you don’t have to go looking far because I created two easy circuit for you to try! One is an upper body and one is a lower body. All moves can be done with light dumbbells and your body weight! You should aim to do these strength workouts 3 times a week, say Monday, Wednesday, Friday. Remember to let your body rest and repair so it has time to build those muscles!

Notes:

+ Use water bottles, cans, light 3-5 lb dumbbells if you are just starting out.

+ Form Ques: Plank, OH Press, Bicep Curls, Tricep Kickbacks, Chest Press, Wide Arm Rows, Push-Ups

Notes:

+ You can use light dumbbells, water bottles, or cans for the lunges and Plie squats if your ability allows.

+ Form Ques: Air Squats, Backward Lunges, Bridge Lift, Forward Lunges, Clam Shell, Donkey Kicks, Plie Squats

So tell me:

Do you have a loved one who you are trying to help get active?

Have you ever taken a prolonged hiatus or multiply years off from exercising? Was it hard to get back to being active?

Last question: What is you favorite pancakes flavor? Mine is now and forever PUMPKIN!