As a woman over 40, I realize that my body is changing, no matter what kind of exercise I do or what strict diets I may follow, things are just different. That doesn’t mean it’s time to throw in the towel and give up!  Let me share some good news with you… You don’t need a gym membership or even a home gym to get fit and be healthy. I have a few exercises I do daily to stay healthy, strong and active. Try them out  for a week and see if this works for you. Remember to be kind to yourself and realistic. Start out small and add reps as you move along and get stronger. If you enjoy this workout and want more posts like this one, let me know by commenting at the very end of this post or send me an email:  melissa@stylerevival.co    I look forward to getting physically stronger in 2016 with you.           LET’S GET MOVING!

Rise, Shine, and Stretch

Start with 5 shoulder rolls to wake your body up, Next clasp your hands together in front and pull up over your head keeping elbows close to your ears, stretch upward lifting your chest towards the ceiling, Bending at the waist rock from side to side to stretch out your back. Now drop your your hands to the floor, feet shoulder width apart and feel the stretch… Relax the body and slowly roll up, one vertebrae at a time. Roll out your shoulders again before you make that pot of coffee. Drink 16 oz. of water before you leave the house this morning ! ( I find it easier on the stomach if the water is room temperature.)

Daily Activity 

Everyone’s daily routine is different but we can all incorporate a few things to burn more calories throughout the day. 1. Park your car further away from the door at work or the grocery. This seems silly but can add to your daily needed steps for a healthy heart. 2. Take the longest walking path to your destination.  Example; Park your car at the opposite end of the mall from where you need to go and you will double the amount of steps you would have normally walked. Make a habit of this and you won’t even remember your exercising and burning calories. If you want to chart you steps, invest in a Fitbit to help you set and achieve your daily goals. 3. Take the stairs ,This is an obvious choice unless you are physically impaired.

Afternoon Slump

Around  3:00 everyday I start to crash, needing either a nap, a dose of caffeine,or a sugar fix. Sometimes all three! I try to make myself grab an apple or another piece of fruit but sometimes cave to the Sonic coke at happy hour or the cupcake at Crave bakery. This is okay sometimes just not everyday. Once I get past the afternoon slump and feel energized I will play with my dog,vacuum the house or turn on my favorite music and dance. So fun when no one is home just to let loose and be free! Try it if you haven’t done it before. It can be so relaxing and energizing at the same time. You can also do this while you are preparing dinner for the family. No excuses that you don’t have time!

Evening

After a long day, the last thing any of us want to do is exercise! However, this probably is the most time at home we have to do it. Here is how I manage to do it on most days if I don’t make it out to the gym for a class. Turn on your evening program/sitcom (30 min.) and plop down on the floor in front of the TV. You might be more comfortable on a pilates mat, or a beach towel if you don’t have a mat.  Use the pictures below for correct body positioning. Follow recommended reps for each exercise and for best results. Ready? Do the reps during the program and alternate walk/jog/rest cycles during the commercials. Let’s do it!

Follow Along

Let’s start with squats… Use can your mat or beach towel if you want for this exercise or wait until we move to the floor. Start with feet shoulder width apart, Tuck your pelvis and keep your back straight and lower into a squat as if you were going to sit in a chair then return to start position squeezing your gluteus as you come up. Do this  10-15  reps, Repeat this 2-3 sets  Increase reps as you grow stronger.

Healthy New Year

Squats

Exercise

 

 

 

 

 

 

 

Reverse plank Triceps dip

Use the edge of your ottoman or sofa for this exercise…Start with legs straight and hands on the furniture behind you, palms down. Lift hips so your body forms a straight line from head to toe. Bend elbows as you lower toward the furniture then straighten arms and return to start position. Do 10-12 reps. 2-3 sets

Exercise

Reverse plank triceps dip

Exercise

Tricep Dip

 

 

 

 

 

 

 

 

Heel up leg lifts

Start with all fours on the mat, back straight,knees shoulder width apart. Lift left heel to the ceiling with knee bent at a 90 degree angle , lower to start position. Repeat 10-12 reps  2-3 sets  then switch to right leg and repeat.

Exercise

Position with lift

Exercise

Start postion

 

 

 

 

 

 

 

Windmill

Lie face up with arms out to your sides, legs straight up, press shoulder blades to the floor and tighten your core and lower your legs down to your left as far as possible. Next reverse the motion to the right. This is one rep. Do 5 reps for 1 set.

Exercise

B position

Exercise

Start position

 

 

 

 

 

 

 

Congratulations, you did it!  Tell me what you think … Comment box is below,Please scroll down. I will share more easy exercises for your Healthy New Year in future posts so stay tuned! Subscribe in the side bar.  Check out my previous post “Healthy New Year” to see details of workout clothes.

Disclaimer: Exercises are for healthy women and do not take into account any personal health problems or physical limitations. Melissa Williams is not a Licensed personal trainer and results are not guaranteed. Style revival nor Melissa Williams can be responsible for injury due to participation in exercise routines. Exercise at your own risk.