Week 1: Getting Started - Welcome!

Welcome to Spring Training 2016 at Total Woman Gym + Spa! You have made the ultimate commitment to yourself to get fit and prepare for the upcoming summer! During the next 6 weeks we will be providing you with workout and nutrition plans, healthy recipes, and motivation to keep you on track and moving in the right direction!

Schedule of posts:
You can find all of the recipes, workouts, and support at a glance on this exclusive program page. Please refer to the calendar for publish dates for all materials.

We encourage you to share your thoughts, progress, and words of encouragement, and wisdom by simply leaving comments below. This area is your place to sound off on how hard it is, how much easier it’s getting, how great you feel, how yummy that recipe was, any successes you experience, or if you’re just looking for a little motivation.  

To start you off, we’re going to share with you a fun list of 50 Ways to Fit in Fitness:
See  if you can incorporate any of these strategies and enjoy fitness in everyday activities,  even if you’re running low on time.

1. Get a dog
People who own dogs are more likely to hit the daily-recommended amount of physical activity than people without pooches.

2. Brace at Red Lights
When you’re sitting at a stoplight, squeeze your abs. Hold it until the light turns green.

3. Wear technology
According to a 2015 American Journal of Preventative Medicine study, women who wear fitness trackers take an average of 7825 extra steps per day.

4. Throw your own Dance Party
You know you love rocking out in your living room! And you should – it burns major calories.

5. Become a stealth squatter
Whenever you have a little private time – like when you’re drying your hands in the bathroom – do some squats.

6. Do a supermarket victory lap
Once you’ve finished your grocery shopping, take one last walk around the perimeter of the store. Bonus: that’s where you’ll find the fruits and veggies!

7. Find a spot for your smartphone
Pick a designated location in your home to stash your cell, so when you need it, you have to move to it!

8. Spring Clean
Need more incentive than a sparkling house? It burns up to 400 calories per hour. Really get into it, any time of the year.

9. Go to the Store
Limit online shopping to one day a year – cyber Monday – and visit your favorite retailers in person the rest of the time. You’ll hit 10,000 steps without even trying.

10. Grab some granite
While you’re in the kitchen waiting for your coffee to perk, do some incline push-ups using the counter top.

11. Wash the car
A 155 lb. person could burn 167 calories sudsing the car!

12. Hold walking meetings
You’ll burn calories and get innovative! People can be 60 percent more creative strolling than sitting, according to  research from Stanford.

13. Take a computer time out
Download Time Out, a desktop app that will lock you out of your computer for 10 seconds every 10 minutes, and 10 minutes every hour. Stretch, walk – just get your blood flowing.

14. Stop sitting still
A 2015 study in the American Journal of Preventative Medicine found that if you constantly fidget while you sit - bounce your legs, keep your arms moving – you may help counteract negative health effects of being sedentary like poor posture and high BMI.

15. Break up your binge watching
“Are you still watching?” Every time Netflix asks, do 10 jumping jacks.

16. Wear sneakers more often
If your feet are comfy, you won’t mind making more trips on foot.

17. Go dancing on date night
It’s way more active (and romantic) than the typical dinner and a movie.

18. Sit down when you’re brushing your teeth
But don’t take a seat. Try a wall sit. Hold the pose as long as you can, working up to the full 2 minutes.

19. Stroll after meals
Let the dishes soak! Walking for 15 minutes after you eat may help control your blood sugar.

20. Cycle at work
Put a DeskCycle under your workstation so you can pedal throughout the day. A 35 year old, 150 lb. woman could burn 90 calories per hour.

21. Get off the bus one stop early
You’ll lose a few minutes, but gain a lot of extra steps.

22. Start getting handy around the house
Learn to hang that shelf and fix that doorjamb. Home repair projects can burn 112 to 233 calories per hour (for a 155 lb. person).

23. Get apocalypse fit (before it’s too late!)
Swap out Candy Crush for Zombies, Run! Every time you walk, jog, or run in real life, the app will track your steps and move your virtual character that much further from the zombies.

24. Earn your online procrastination
Each time you go on Facebook, do a plank.

25. Start gardening
According to a 2014 HortTechnology study, weeding burns the same number of calories as working out on the elliptical, mulching melts off more than yoga, and digging torches as many as weightlifting or rowing. 

26. Act like a kid
There’s a reason your kids are so fit; they play! Don’t just watch. Join in!

27. Go camping
Get outside with a weekend camping trip. Hiking to a campsite, pitching a tent, and kindling a fire will burn calories.

28. Ditch the stroller
Carry your baby in a MobyWrap or BabyBjorn to give your abs, back, and legs some much needed love.

29. Reverse crunch your way out of bed
Before you get up, perform 10 reverse crunches on your cushy mattress (it’ll work your abs even more). Lying on your back, raise your knees and feet until your shins are parallel to the bed. Squeeze your abs and slowly lift your hips off of the bed and your feet toward the ceiling. Pause and then lower back towards the blankets.

30. Stand on one foot
Whenever you can – whether you’re in line or washing dishes – lift one foot. You’ll improve your balance and coordination, and strengthen the muscles in your feet, ankles, and legs (give each foot equal time).

31. Sit down twice
Every time you sit, pause when you’re about an inch above the seat and then spring back up.

32. Ride the bus standing
Give up your seat and hold the handrails. You’ll burn more calories than if you made the journey on your bum!

33. Download an audiobook
Instead of curling up with a good read, walk around while you listen to it.

34. Skip!
Did you have (or just really want) a SkipIt when you were a kid? Then you may want to try SkipFit, a grown-up, calorie-torching spin on the classic. Slip it on to you ankle and start skipping!

35. Challenge your friends
Research consistently shows that we exercise harder when we’re pitted against others. Try to out-fitness your pals with FitBit Challenges. You can compete against up to nine FitBit friends to get the most steps.

36. Make more laundry trips
Fold and put away your clean clothes and linens one item at a time. You’ll get in the steps going back and forth.

37. Say “@$#! It”
Replace your swear jar with a burpee penalty.

38. Walk and talk
Use phone conversations as opportunities to walk around and move while you chat. You can even get a headset to make it easier.

40. Lunge the hall
Every time you have to walk down a hallway, make the journey one walking lunge at a time. You’ll get bonus points if you’re carrying something when you do it.

41. Hide the remote
You’ll never realize how often you change the channel until you do.

42. Switch to a backpack
Besides making it feasible to walk or bike on almost any errand that comes your way, a loaded backpack strengthens the muscles in your core, back and even legs.

43. Take the scenic route
When Google Maps gives you different options for walking somewhere, don’t pick the first route (it’s usually then shortest!). And even when you need to get somewhere at the office, forgo the shortcut through marketing and go see what’s up in the mail room to burn a few more calories.

44. Choose pickup over delivery
If you’re going to eat takeout, always opt to go  and get it yourself. Walking to and from the restaurant – or even just your car – burns more calories than waiting for the food to arrive at your door.

45. Play at the playground
The next time you take your kids for some outdoor fun, take advantage of the equipment yourself. Try to master the monkey bars, perform TRX-style push-ups using a swing, or hop back and forth over a bench.

46. Raise while you rinse
When you’re standing at the sink washing dishes, do calf raises. Do the move nice and slow to feel the burn!

47. Do it on the double
When you’re doing chores at home - run don’t walk - from place to place.

48. Press that milk
Every time you pull that gallon out of the fridge, quickly press it over your head (using both hands!) before pouring a glass.

49. Bend better
Instead of just bending at the waist when you pick something up off the floor, do a full squat. You’ll work your entire legs to build more muscle and burn more calories.

50. Master bed stretching
After you crawl into bed, perform some stretches to sleep better and wake up with energy to hit your fitness goals.