Workout 1 (PDF)

Working Out At Work

Flexibility...Stretch The Pecs

Lower Body Flexibility

Shaping Your Core

Working Out at Work

Playground Boot Camp

Alive Fit & Free is about lifestyle, and that includes lifestyle fitness. We’re about incorporating the activities that fit you and that you love into your life.

We all know that our bodies were made to move. If we don’t move they don’t work efficiently, right? So this being said, activity or exercise IS not optional!!

As a trainer and coach, I hear every excuse there is for not exercising, but my goal is to help you see how more activity can fit into your life. That’s right, and not only that, you probably have more opportunities to be more active right where you are with what you are already doing.

Ok, watch… I’ll show you what I mean.

The number one excuse I hear most, especially from working moms is,”I just don’t have the time”… ” I have a family to take care of when I get home and I’m so busy in the office, I can hardly leave my desk.”

So, let’s tackle the first half of this problem…Have I got a plan for you!

Let’s call it… Playground boot camp

Follow these greaT TIPS BELOW FOR FAMILY FUN AND GETTING IN YOUR WORKOUT AT THE SAME TIME....

OR

sEE MY NEW

 PLAYGROUND BOOT CAMP

WORKOUT GUIDE

So, you have children at home. Humm, do you ever go play at the park, go for a walk, maybe pushing a child in a stroller or do you all go bike riding?

We live in a area where there are a lot of parks and walk ways and trails everywhere, and I bet where you live you could find somewhere like this to take your children. Or, so you take the kids to the park… on the way play games… race each other, skip, play catch, basketball… or watch the kids on the play structure and do a set of walking lunges around the structure.

 If there are tables and benches, do a set of step ups on the bench while the kids are playing.

And how about tricep dips and pushups on the bench?

Wow!! You just got a good little workout in. You raised your heart rate and worked your lower body with the step ups and lunges, plus you worked your triceps and pecs. And… each set probably took 30 seconds.

See? You did all of this while spending time with your kids! Don’t you feel good?

You could also take a set of light weights with you and target your biceps, do some shoulder presses, rows for your back and oh, let’s not forget calf raises. Oh, how about the core? Well, remember the bench? Use it for leg scissors, planks, pelvic lifts and v-sits. You could even lie on the grass and do total crunches, reverse crunches and bicycles.

Oh, the kids are calling you to play on the monkey bars…

 go ahead and while you are there, pull those knees up. Uh huh, oh yea… you just worked out and didn’t even know it!

See how creative you can get and have fun with it… make it a game!

That’s lifestyle fitness for busy moms!

 FOR A FULL BODY WORKOUT AT THE PLAYGROUND...

AND FAMILY FUN FOR ALL

SEE MY NEW PLAYGROUND BOOT CAMP

Get started today! Contact us.

The information contained on Alive, fit & Free is not meant to diagnose, prescribe, or replace medical care, but only for educational and informational purposes only. Please consult your health care provider before implementing any of the suggestions contained herein. Alive, Fit & Free, and it's contributing authors are not responsible for any adverse effects or consequences resulting from the use of any of the information or suggestions presented on this site.