balance, fitness, movement, tips, workouts

Get Movin’

So many of us have jobs that require us to sit all day, whether it’s at our desk, in the car to commute, or for myself, sitting in class. While I have an active job that keeps me on my feet, moving and lifting weights and I make getting a workout in daily a priority, I am still stuck in class for upwards of 6 hours on some days. For me, the answer to this problem when I’m in class is to use a standing desk, to at least get me off my feet even if I can’t be moving.

We have continuously started to see how unhealthy sitting all day is, and in some studies, even an hour of moderate intensity activity is not enough to counter the negative effects of sitting all day.

What does that all mean? Are we just doomed? NO way! Here are some ways you can stay more active throughout the day and avoid sitting.

1. Walk the dog 
       Not only will your pet be healthier and happier, but you will get some extra steps in and burn a few extra calories. If you don’t have a dog, you can always volunteer to walk your friends pet.
2. Park farther away 
       If you are out running errands, that can add up to a lot of time in the car, sitting. If you are able to park farther away, or between two errands and walk between them, you can get plenty of extra steps in the process.
3. Consider a fitness tracker 
       There are a variety of fitness trackers out there that can be a great tool to help you really get a better idea of how active you are throughout the day. Most are customizable, allow you to connect with friends and even challenge each other to see who can get the most steps in a day or week.
4. Take the stairs 
      When you can, try to take the stairs instead of escalators or elevators. You will not only get some extra stairs but get a better workout by taking the hike.
5. Get off the bus 
       Try catching the bus at a bus stop just a bit farther away or getting off one step early on your way home. This small adjustment can add a few hundred steps more to your daily total and probably won’t take you that much longer to get home.
6. Break it up 
       Instead of trying to get all your steps at once, try going for a short walk in the morning, around lunch time and after work. Better yet, set a reminder each hour, or get a tracker that reminds you to move every hour, If you get 500 steps every hour you’re at work thats an extra 4,000 steps in your day!
7. Dance it out       
       When all else fails, put on some fun music and dance it out! You can close the blinds and no one has to see you but you’ll feel happier and get some extra steps in at the end of the day!  I love putting on music when I’m cooking and more often than not, the beat will get to me and I end up doing some bouncing around in the kitchen before dinner.

Happy Moving out there folks! Let me know what you do to stay active throughout the day! 



Tabata Time

I don’t know about you, but personally I’m not a huge fan of this guy.


I get bored, I get distracted and I stare at the time willing it to go by faster, seriously, I’ve only run .57 miles? Running on the treadmill is not my favorite and does not encompass what I love about running. When I run outside I feel free, running is a time for fresh air and mental clarity, I reach a sort of nirvana that seems to somehow balance everything else in my life. Finding such high on the treadmill has often been elusive.

I tend to be the opposite of most people when it comes to their reasons for running on the treadmill. Most people go inside when the weather gets bad, I happen to love the “bad” weather. If its cold, rainy, or just generally icky (which is pretty often -hello I live in Seattle) you can find me on out there running in a happy blissful cold bubble. Maybe it just makes me feel more badass to be out there when no one else will.


However, even I am human and when the rain is pouring down and I’m going to be exercising in the middle of my work day, getting my hair completely soaking wet before I return to work is slightly less than ideal and I have to turn to my nemesis, the treadmill. I’ve tried to make these interactions as useful as possible by choosing to use treadmill time for HIIT or Tabata runs, not only to make them go faster but to compliment my longer steady runs on other days. So important to mix up your workouts.

We all know by now the benefits of HIIT and Tabata workouts, they are fast and efficient, burn more fat, and get your metabolism up and keep it up for up to 48 hours after your workout. Who does’t want their body burning fat the day after your run when you end up with a spoonful of cookie dough in your hand? I know I do! Tabata workouts are supposed to push you as hard as you possibly can go for 20 seconds and then recover for 10 seconds until you complete 8 sets.

When you feel too busy or like you don’t have time to work out, turn to HIIT or Tabata and you won’t regret it. This tabata run is only 20 minutes and can be done on your lunch or just anytime you want a challenging and rewarding workout in a pinch.  I like to follow this up with some strength training, core work and stretching to feel well rounded. During your 10 seconds off, straddle the treadmill carefully and hop back on for the 20 second work sections. These speeds are just a guideline, use a speed to sprint that you can maintain but that is challenging, safety first folks, don’t want any stories of people flying off the back of any treadmills cursing my name 🙂

Busy Dame’s Tabata Run


Give it a try and let me know what you think, I’m heading out to do this on my lunch now. Don’t be afraid to push yourself, I know you will surprise yourself with how strong you’ll feel and you’ll be glowing afterward! Enjoy!