Today on the blog, we're excited to share a guest blog post by Carisa Rasmussen from Clean and Lean. We love, love, love the message Carisa shares with Clean & Lean which is, "Build Strength. Build Confidence. Build Wellness. Cultivate Joy."
Carisa shared a little bit already during the fabulous fitness segment on our Living Wellness LIVE Episode 3 about the importance of exercising even a little bit each day. During the show, Carisa shared that her "why not's" for exercising have become her "why's" for exercising. How true that is! We loved how Carisa shared that we need to prioritize ourselves & take care of ourselves, whether its eating nourishing foods or making time for exercise, in order to best care for others. Without further ado, I'll pass it off to Carisa to share practical tips for how to add movement into your everyday activity.
Wow! What a treat to get to know some of the Living Wellness community. It was an honor to be featured on Living Wellness LIVE sharing some of my favorite workouts with my bands and sliders. On the show I shared a little about my story. I’d love to connect with you on social media to share a little more of that story with you. If you didn’t see the LIVE show, I recommend going back and watching it (check it out here), my friends Stephanie Peters and Kelly Suggs had some fun info to share.
Since we talked on the show about how important it is to get movement in your everyday life so that we can better take care of others, I wanted to come back and share some of my favorite ways to accomplish that goal and have great success.
First, let me tell you that you aren’t alone if you’re the person who always finds something else to do when it’s time to workout. I get it, we’re all busy. I’m going to peer pressure you for a minute and let you know that if you don’t take a little bit of time to exercise, just a little, you will regret it someday. For one reason or another you’ll look back and say, “shoot, I wish I would have, because I really could have, if only”…… So there’s me pressuring you to just make it happen even if it’s just for a short amount of time. Not to mention, once you actually get into a routine you’ll crave even the shortest amount of exercise. Your mind and mood will start to look forward to it.
Rest assured you don’t need to run a marathon to be healthy. So, here’s my favorite list of things to do to go from zero (doing nothing) to getting into a routine of 20 minutes a day (recommended).
Adding Exercise to Your Daily Routine
- When you’re in your home, every time you go in and out of a door do 10 air squats.
- Every time you do laundry do 20 sit-ups before you start folding.
- Every time you dishes do 5 lunges on each side before you start scrubbing.
I know that seems a little goofy, but it’s a way to get your mind set on “working out” without having to set time aside to do a workout right off the bat.
Once you get into a routine of doing those small changes start adding some walking into the mix. Take a walk a pray for 10 mins. I’ve been reading the Circle Maker by Mark Batterson (a wonderful book about prayer). I’ve created a habit of spending 20 minutes circling my neighborhood. It might possibly be the best habit I’ve ever created.
After you add that in for a few months start adding just a little more movement. Maybe buy a workout DVD, join a Growth Group, take a group fitness class, or pick up a copy of Living Wellness for Growth Groups (includes 4 full body workouts + whole body stretches and foam rolling exercises).
The point being, don’t feel like you need to go from zero to sixty in five seconds like a Jeff Garden racecar. Give yourself some room to breath and start slow. If you allow yourself to make slow progressive changes your long term success rate is going to be much higher.
You got this!
Carisa Rasmussen, Clean & Lean
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Disclaimer: This article is not intended to diagnose or treat any illnesses or disease. Please always check with your doctor before beginning any new nutritional or fitness program or before making any nutritional/fitness changes.