Tag Archives: exercise

Super simple tips to get moving!

Want to lose 20 pounds in a year? How? Instead of sitting during commercials get up and move. Walk on the spot, go up and down some stairs, anything that gets your heart rate up and causes you to breath quickly.

If you move during every commercial break while watching 2 hours of TV you can burn 270 calories a day. That’s one sneaky way to add incidental exercise into our lives.

Incidental exercise is the exercise we get during daily activities. Activities like taking the stairs, walking the dog and doing housework.

When we add incidental exercise into our day it makes a difference.

Every little change we make to be more active helps us be healthier.

On those crazy busy days you can still add in little steps!


dr. quote

Here are some ideas

  • Use waiting times. While cooking dinner do standing push-ups while you wait for a pot to boil. Stand about an arm’s length from the kitchen counter, and push your arms against the counter. Push in and out to get toned arms and shoulders.

  • Phone calls. When talking on your phone pace around your home or office. Remember just 10 minutes makes a difference.

  • Wear a pedometer everyday. Keep track of a regular day and then make a goal to add 2000-3000 steps a day. check out pedometer resources here.

  • Take the stairs. Whenever possible take the stairs, up or down, instead of the elevator.

  • Park further away. Park at the far end of the parking lot and take your packages to the car yourself.

  • Stand more. Standing burns more calories than sitting! Stand more often than you sit.

  • Walk briskly. Don’t dawdle, walk at a quick pace, like you are late!

  • Get outside. Mow the lawn, garden, sweep the walk or wash the car by hand. These activities engage your core muscles.

  • Go get it yourself. If you need something from the basement or upstairs, get it yourself.

  • Store it downstairs. Purposely put frequently used items in the basement. Then you will have to take the stairs.

  • Walk at children’s sporting events. Pace the sidelines during soccer, climb the stairs during swimming or walk during half time breaks.

Most of these incidental exercise tips are ones I use. They have become part of my healthy lifestyle.

My kids still tease me that I find the farthest corner of the parking lot for my parking spot.

My family has gotten used to me walking on the spot during tv or movie watching, as long as I don’t block their view.

I purposely keep frequently used items in the basement so that I have to take the stairs more often.

I am convinced that these little lifestyle changes have helped me to keep the weight off.


Remember our core Bible verse, “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation

TODAY’S little STEP: Pick 3 tips to incorporate incidental exercise into your daily life. Every little step does make a difference.

Sites used as research.  Check them out for additional ideas.

easy ways to boost incidental exercise

lazy girl fitness

fitness the easy way

small changes that take off big pounds

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Easy little steps to great health!

Do you focus on the negative? At the end of the day do you think about what didn’t get done? Why do we do that? We do it with our health journey too.

I want you to stop for a minute and look how far you’ve come! You are making little choices every day to be healthy.

You may have had a few slips along the way, but you are still making good choices! Those little steps are making a difference! Keep going!


If we were really climbing a mountain we would ascend to Camp 2 and stay there for a few days to get used to the altitude and then go back to Base Camp. In this climb up the Mountain of Health and Well-being, do the same thing! Go back to a lower camp whenever you need to. It’s about knowing your limits and having success.

every mountain-one step

Keep taking little steps!

Base Camp.

Nutrition: Switch to a smaller plate or bowl at each meal or snack.

Exercise: 10 minutes of exercise a day. You can break it up into two 5 minute sessions.

Mental: Repeat this healthy self-talk statement-‘I am a beautiful beloved daughter of the King. I am making small changes to be healthy. Taking care of me is important’.

Spiritual: Learn a Bible verse like this one, “For I am the LORD, your God, who takes hold of your right hand and says to you, “Do not fear, I will help you”.” Isaiah 41:13

Stay at Base Camp for 4 weeks. Once these steps are habits then climb to Camp #2.


Camp #2

Nutrition: Drink water in place of other beverages. Continue with the smaller plate or bowl.

Exercise: 15 minutes of exercise per day, break it into 5 minute periods if you need to

Mental: Become aware of your inner critic and negative self-talk. Repeat this healthy self-talk statement daily.  ‘I am a beautiful beloved daughter of the King!  I am making small changes to be healthy.  Taking care of me is important’.

Spiritual: Pray and share your concerns with Jesus.  Memorize a verse.  Here’s a good one.  “Show me your ways, O LORD, teach me your paths.  My hope is in you all day long.” Psalm 25:4,5b

Stay for 4 weeks. Move back to Base Camp whenever you feel it is necessary. Once these steps become habits move to Camp #3.

Camp #3

Nutrition: Add 1 serving of vegetables (½ cup cooked or 1 cup of leafy) to 1 meal. Continue using a smaller plate at each meal or snack. Drink water as your main beverage.

Exercise: Add 5 minutes of exercise for a total of 20 minutes per day. You can divide it into 2-10 minute sessions or even 4-5 minute sessions on a crazy day.

Mental: Recognize that you have an inner critic. Identify a lie and replace it with a truth statement.

Spiritual: Pray and access Jesus’ power. Choose a verse to memorize. Here is a good one. “Be strong in the Lord and His mighty power”. Ephesians 6:10

For those of you who have been part of our climbing team from the start stop and look back. You’ve done a good job of climbing.

If you’ve had a few falls that’s O.K. pick the camp that is right for you and get climbing again.

If you are new then start out at Base Camp today!

TODAY’S little STEP: Pick the camp that is right for you and join us in the climb up the Mountain of Health and Well-being! Start today!

Every mountain is climbed one step at a time!

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The best use of 10 minutes of your time!

Do you feel busier than ever? Is your stress level high and your energy level low? Can you carve out 10 minutes in your demanding day? Just 10 minutes of your crazy life that will reduce your stress, increase your metabolism, lower your blood pressure and improve your mood? What is the mystery 10-minute activity? It’s exercise!

We often use the excuse that we don’t have enough time to exercise.  However, there is good scientific research stating that as little as 10 minutes of exercise makes a difference. I posted this way back in August and decided we all needed to be reminded.

Dr. Timothy Church, director of Preventive Medicine Research at Louisiana State found that “when overweight or obese, sedentary women walked 10 minutes a day at a low speed, comparable to a stroll in the Mall, they increased their peak oxygen consumption- a measure of cardiovascular fitness – by 4.2 percent compared to women who stayed on the sidelines.”  Just a nice stroll makes a difference! We can do that, my friend!

Professor Ulf Ekelund, head of a research team at Cambridge University came to this conclusion, “a brisk daily 20-minute walk could reduce the risk of an early death by almost a third. This is a simple message – just a small amount of physical activity each day could have substantial health benefits.   Physical activity should be an important part of our daily life.”

There you have it scientific research to support the importance of 10 minutes of exercise.

Here’s a quick fun little workout you can do on your lunch break and then again in the kitchen while dinner is cooking!


10 minute work out

After many years of turning to food to ease my stress I have switched to walking outside as my best stress reducer.  If I can do it so can you!  I walk with my husband most evenings. We have winter walks along a wooded trail and during the other seasons our route takes us on streets along side a river. When we are unable to walk outside I enjoy walking DVDs.

I really like Leslie Sansone’s walking DVDs I own dozens of them. There are no crazy dance steps, and she has real women like us walk with her. Leslie is in her forties and a great encourager. She has posted quite a few of her walks on YouTube. Click on this link for a beginner walk.

If walking is difficult, then try some chair exercises.  I recommend Anne Burnell. Her programs improve strength, flexibility, energy and coordination and are all done in a chair.  Click on this link to see her video which is about 8 minutes long.

With a few clicks on our computer or smart phone we will be all set and ready for a little bit of exercise.

At Camp #3 we are increasing our walk or exercise time to 20 minutes. If your schedule is crazy, break it down into two 10 minute sessions, it all makes a difference!

This is another post you might like from August. Find the fun activity that is best for you.

Today’s little step: Find two 10 minutes periods in your day to move your body. Find an activity you enjoy and do it!

Remember our core scripture verse. “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation 

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Does exercise have to be hard,make you all sweaty, cost money and take hours of time? NO! FIND THE FUN! Find an activity you like to do, girlfriend! Then do it! 

High School Gym Class turned me off of exercise. I thought exercise was running a 5 K, playing European Hand Ball or climbing that stupid rope! I hated those activities! But those days are gone! When I choose the activity…I like exercise! My favorites are walking, bicycling, hiking, canoeing and kayaking. When the weather isn’t good I like to do Leslie Sansone’s walking DVDs. You can check out a 1 mile walk on youtube.  www.youtube.com/watch?v=ndVjwkaLGDk

So Girlfriend, start thinking about an activity you like to do. Instead of a list of possible activities for you to choose from, here are some questions to get you thinking.

  • Are you cleared by your Doctor to exercise? If you are new to exercise it is imperative that you visit your Doctor and have a wellness checkup first.

  • Indoors or outdoors?   If you work inside you may crave fresh air and sunshine. You can dress for the changing seasons and find activities for each. Or you may prefer indoor activities with climate control. You may like a mix of both.

  • Alone or with people? If you are a more social person think about joining a sports team or walking with a family member or friend. Being with people will help you stay motivated and accountable. If you like to exercise alone you may enjoy: walking, circuit training, jogging, weight training or walking on a treadmill.

  • Do you want to spend money? Some people do better if they join a gym. It helps them to go regularly because they paid for it. Or perhaps you will invest in a good treadmill or rowing machine. For others there is no room in the budget and exercise needs to be free. Decide which is best for you.

  • Personal trainer? You might want to invest in a few hours with a personal trainer. They will develop a program with your needs and wants in mind. You will also be taught how to do the exercises with proper form and how to use exercise equipment correctly. It will be well worth the money.

  • What is your daily schedule like? When can you exercise?  If you are a busy mother with young children your time for exercise needs to be well planned out. Possibly during nap time. Pop the kids in a stroller and go for a long walk. If you are employed outside of your home then you will also need to plan opportunities to exercise, perhaps during your lunch break or before you get home. Some people do better if they exercise first thing in the morning. Then it’s done.

  • Do you own a dog? Fido needs a daily walk. Be the one that takes him.

  • Are you competitive? Maybe you could join a team for recreational sports, basketball, volleyball, soccer, hockey or ultimate Frisbee. As a member of the team you will have accountability. You’ll be missed if you skip out.

  • What have you tried before and quit? Why? Think about why it didn’t work. I bought an exercise bike, and I tried a ski machine. I found out that I find all machines very boring. I like outside better.

  • Is there something you’ve always wanted to try? Perhaps there’s an exercise class that you would like. Zumba is the lastest fun one. Or maybe you’d like to join a walking group. Or train for a 5 K run or a half marathon! Be adventurous!

  • What did you like as a child? What felt like lots of fun when you were young? Maybe skipping, or dance or gymnastics or cross-country running. Most of those activities can still be continued as an adult. Find the fun again!

IMG_6782 beach

Walking is always a good back up plan.

Every little step makes a difference! 

Enjoyment is vital! It has to be fun! 

Be intentional; fit it into your day.

You need this lifestyle change, girlfriend!

TODAY’S little STEP: Find the fun – the physical activity you like best. Make a plan to fit it into your daily schedule. Just do it!

Share your fun ideas with your fellow mountain climbers by leaving a comment or sharing in our Facebook support group.


Could just 10 minutes of exercise make a difference in your health?


A new study by Dr. Timothy Church,

at Louisiana State University

found that even 10 minutes of exercise a day can improve your health.

We have so many excuses why we can’t exercise.

It’s too hard. I’m out of shape.

I’m not coordinated. I hate the gym scene.

I have no discipline. I hate sports.

I don’t see any results.

The biggest excuse we use is I DON’T HAVE ENOUGH TIME!


Today’s piece of climbing equipment is your hiking boots!


Put on those boots and let’s walk and talk about the importance of

even little bits of exercise.

Dr. Timothy Church, director of Preventive Medicine Research at Louisiana State   stated that, “It was surprising to us, the idea that as little as 10 to 15 minutes of exercise a day could provide benefit in terms of fitness.”

“The research found that when overweight or obese,sedentary women  started to exercise an average of 72 minutes a week,( 10 minutes a day)they increased their peak oxygen consumption- a measure of cardiovascular      fitness – by 4.2 percent compared to women who stayed on the sidelines.”  As reported by the Washington Post May 15, 2007

Dr. Church stated that the women in the study walked at a low-speed,

comparable to a stroll in the Mall.

We can do that my friend!

“Physical activity is clearly beneficial for your health.This study shows that any activity is good, and more is better,” said Dr. I-Min Lee,an associate professor of medicine at Brigham and Women’s Hospital and Harvard Medical School, both in Boston.

Please be encouraged my friend,

every little step does really make a difference!

We CAN find 10 minutes everyday to exercise!

Talk to your Doctor if there is any reason why you should not exercise and get permission first.

If walking is difficult, then try some chair exercises.  I recommend Anne Burnell. Her programs improve strength, flexibility, energy and coordination and are all done in a chair.

Click on this link www.youtube.com/watch?v=m7zCDiiTBTk. This video is about 8 minutes long.

Remember if you are new to exercise to just do 5 minutes and then later in the day do another 5 minutes.

Think about an activity that you like to do and do it for 10 minutes everyday.

I really like to walk outside. It helps me cope with stress and it’s fun. My husband Don also likes to walk so we walk and talk.

However, I live in Northern Ontario Canada and we have some nasty winter weather. When the weather prevents a walk, I do a walk DVD.

I highly recommend Leslie Sansone and her walking DVDs. There are no crazy dance steps, just walking and no skinny scantily clad women either.

Leslie is fun, chatty, in her forties and a great encourager. Click on this link http://www.youtube.com/watch?v=ndVjwkaLGDk for a beginner 1 mile walk that is 15 minutes long.

Remember if you are new to exercise to do 5 minutes and then another 5 minutes later in your day.

If you are physically active already then go ahead and do 10 minutes, you may even do the whole mile with Leslie.

Be intentional about exercising as it needs to be a priority! 

You’ll feel better, more in control and you’ll never be sorry you did it.

    TODAY’S little STEP: If you are not currently physically active you need to move your body in an enjoyable way for 10 minutes everyday. If you are active it’s still 10 minutes of intentional exercise everyday. You choose what works for you!

      Here’s a verse for us, let’s claim the power that is available to us.  Philippians 4:13 I can do everything through Him who gives me strength.

See you next time for another piece of climbing equipment, your backpack!