To me, the most important thing I can do is to practice what I preach. I have a physical job, so I truly have to stay strong in order to do my job. I can’t suffer from low back pain or other body aches. It’s literally not an option for me. But, in saying that, I also don’t have a lot of time in my day to physically get to the gym or workout every day.
I’m going to lay out what I do. And maybe, just maybe, it’ll help some of you to not just stay strong, but to also allow yourself some grace and self love … so that you don’t feel guilty for not working out or being perfect with your time every single day of your life.
My weekly goals :
- 3 HIIT (high intensity intermittent training … weights, strengthening, core) workouts
- mini (4 minute) yoga routine EVERY single night
- 2 long family walks over the weekend
- 7 hours of sleep most nights
- back extension stretches on my exercise ball between patients and computer work (because I’m already sitting on it)
- back pillow while I drive in the car
- more back extension cobra stretches intermittently throughout the day
My schedule :
MONDAY : HIIT workout with mini yoga routine at night in front of the TV
TUESDAY : mini yoga routine at night in front of the TV
WEDNESDAY : HIIT workout with mini yoga routine, again at night in front of the TV
THURSDAY : mini yoga routine at night in front of the TV, with some extra extension cobra stretches
FRIDAY : mini yoga routine and shortened HIIT workout at work (during lunch because I know that I won’t want to do anything at home this night, because I’m so worn out from the week)
SATURDAY : mini yoga routine in the morning + mid-day walk with my family
SUNDAY : mid-morning walk with my family after donuts (because this has been family tradition for nearly 8 years), then mini yoga routine in the evening
I’ve learned to pretty much stick to this. It’s attainable and also keeps me feeling good. I hope this is helpful. And perhaps if you’re struggling to find your own routine, this will give you some ideas.