Our First Workout(s)!

In my first post, I talked about how fitness is a journey. Well, that journey looks a little different for everyone. Maybe your goal is to lose weight. Maybe your goal is to get into that bikini by summer time. Maybe it’s to be more a little more active each day. Maybe it’s to improve your overall health and wellness so that you feel better about yourself. Whatever your goals, the journey has to start somewhere, why not make it today.

The Mayo Clinic recommends 30 minutes of physical activity every day, so every day, I will post two workouts – a cardio workout to get your blood pumping, and a strength workout to tone up those muscles! You will be able to complete each workout in 15 minutes or less (during your work breaks!), and they will vary in difficulty. If you love the cardio workout one day or prefer the strength training, feel free to double up on one and skip the other, or do 15 minutes of each for the perfect combination of light burn and tone.

In addition to your workouts, I will throw out a wellness tip to incorporate throughout your day. So, lets get ready to kickoff our fitness journey together!

Cardio Workout

Take advantage of the nice weather while we’ve got it –

go walk the path behind our building (to the end and back!)

during one of your breaks. 

Strength Training


Squats – 5 reps, 3 sets

Be sure to keep your knees behind your toes!


Lunges – 5 on each leg, 3 sets (For an extra kick, do

these while walking forward down the hall!)


Calf Raises – One set of 25 (You can even do them at your desk!)

Daily Wellness Tip

(So, I had to start with this one since it is our name’s sake!) Drink an 8oz glass of water before every meal! Water helps your stomach to feel fuller quicker without adding calories or sugar to your meal. Additionally, sometimes, we think we are hungry when really our bodies are trying to tell us that we are dehydrated. Incorporating this little change into every meal helps cut down your daily calorie intake, keeps you hydrated through your workouts, and keeps your skin looking fresh and beautiful. 


3 thoughts on “Our First Workout(s)!

  1. I had read that drinking water with meals is actually not good because it dilutes our stomach acid and inhibits digestion. Not so sure I believe that…

    • Great Comment, Laura! I did a little research on this, and here’s what I found.

      Dr. M. Picco at the Mayo Clinic says the following: “There’s no concern that water will dilute the digestive juices or interfere with digestion. In fact, drinking water during or after a meal actually aids digestion. Water and other liquids help break down food so that your body can absorb the nutrients. Water also softens stools, which helps prevent constipation.” TheMayoClinic

      Additionally, multiple studies – as cited in this NY Times article – relate a reduction in caloric intake to drinking water as much as 30 minutes before meals.

      Certainly, an excess of anything in your daily routine could lead to problems, but for many of us, drinking PLAIN water (not pop, juice, or coffee!) is a challenge. By focusing on drinking a glass of water with every meal, it helps to create the habit of healthy hydration, with the added benefit of helping to make you feel fuller, quicker thus reducing food intake.

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