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6.30am Before getting out of tone up your pelvic floor muscles with 5 minutes of Kegels

7.00am Roll out of bed and rev up your engine for the 3 sets of 15 free squats

7.15am Give your   vitamin D levels a good boost with a15 minute walk in the sun

7.30am Have a light nutritious breakfast of high quality easily digestible protein and complex carbs

8.30am Take the stairs at work

10.30am Have a nutritious mid morning snack such as a piece non starchy fruit and a small handful of raw nuts ( e.g Almonds), or seeds ( e.g sunflower, and/ or pumpkin) or protein bar and green tea

2.00pm climb the stairs again

3.00am snack of fruit and nuts

Between 4.00pm and 6.00pm Take another 30-45 minutes of exercise either cardio, weights, core, flexibility or a combination

Yours in health,

Nancy

Thought you were of the hook huh?

Just because you’re on the road’s no excuse to slack off. Trust me your body will thank you if you find a way to stay with a routine even when you have no access to a gym etc. The effort you make to stick with it will mean being able to slide effortlessly back into full gear when you return and avoid the typical readjusting that your body makes when you start all over again after a break, which usually equals lot of muscle aches and pains. This in itself can be so off putting that it can derail your entire effort to maintain a fitness programme.

So here are some tips when you are on the road:

1.    Case the joint and find the parks, walkways, or bush trails near your accommodation, conferences venue etc.
2.    Set your alarm 30 to 45 minute earlier than usual and hit the pavement, sandy beach or pebble stone path before breakfast. Your clarity, efficiency, and productivity will improve out of sight.
3.    Take your business partner, colleague, or client with you and do some business while you walk during a lunch time break. You won’t over eat at lunch and you might even be able to fit in an extra engagement with the time you save.
4.    Invest in one or more exercise rubber bands. They come in different resistances and give you a great resistance workout when you don’t have access to weights. You can do this while watching the 6 o’clock news before heading off to your evening sales presentation or conference dinner.
5.    If you’re feeling like connecting with your inner child, slip into some comfortable trackies and head for the local playground. Find some out door stairs, low balance beams, a climbing frame, and a set of monkey bars go for it and have blast. After 20 minutes of playing you’ll have wonderful healthy glow and feel like a kid again!

I feel so inspired I’m heading up and down the stairs for some of my own advice

See ya later,

Nancy