So, you may not have time to take off to the mountains, forest or beach for a long mt. bike ride during the week, but there are many ways you can sneak in some exercise without a lot of time!

One of the easiest ways to move during your work day is to walk. Remember doing that?  Those two legs were made for walkin’!  Park as far away from your building as possible and walk a few minutes longer to the door when you get to your office or errand instead of circling for close parking.  Consider eating a quick lunch and take a walk afterwards; even consider walking to lunch if that’s possible.  Once you park your car during the day, try to walk to all of your errands.  Not possible? Then at least consider a walk after dinner.  This is a European tradition and it’s rare to see overweight Europeans in the countryside.  Sure there are a few in the cities; usually where fast food and American ways have been adopted!

Clench your booty when you walk!  With every step, be conscious of your left or right cheek and squeeze it.  After a while, you’ll feel the burn without having to stand in line for the machine at the club. You can even do this while standing at your stove, washing dishes or waiting for the light to turn green in your car…no one will know but you!

Stuck in a hotel room for business?  You can do sit ups, run the stairs, and probably catch a yoga workout on cable.

Speaking of stairs, skip the elevator and walk the stairs!  If it’s less than 6 floors up, there is no reason to take an elevator.  There’s your StairMaster….and he’s calling to you!

Standing in line or waiting at the ATM machine?  Step up on to your toes and back down again.  Just a few of those and you’ll feel your calves burning.

Sit up straight in your chair!  Whether you’re at a desk or driving, sit up.  You’ll engage your stomach muscles and give yourself an ab work out.

Consider wall squats when you brush your teeth.  Your quad muscles are the largest fat burning muscles of your body! Why not make the most of your 2 minute electric toothbrush time and do a wall squat. You’ll feel the burn and you’ll be adding 4 minutes (or 6 if you’re a 3x a day brusher) to strength training.

And my favorite way to burn a few extra calories and squeeze in a work out? Smile.  It takes 17 muscles in your face to smile and the endorphines your brain gets will boost your attitude.

xo

Stair photo courtesy of freedigitalphotos.net by Adam Hickmott.