Yes, you CAN workout on your couch – winning!

That’s right, I just made one of your favorite pieces of furniture a tool for fitness. WAIT! Don’t leave the page! This is just to show you that when ever you feel the need for a workout and its a rainy, cold, cruddy day, you can use this as an option to keep that body moving before cuddling in with popcorn, your puppies and a good movie!

Do each of these exercises for one minute and repeat as needed for a total body cardio and toning workout! As always, be mindful of any injury or condition you have and modify as necessary.

#1 The Squat

I heart the squat, it’s just full of awesome! So stand in front of your couch or chair and lean back like you are going to sit. Barely tap that booty and keep your knees above your shoelaces!

#2 Plank

Place your forearms on the cushy part of the chair or couch. Added benefit of a cushion is you have to work a bit harder to stay solid and keep a flat back. Keep that belly lifted and core tight!

#3 Lunges!

Elevate that back foot to add extra challenge to your lunge. The front leg is in a 90 degree angle with the knee aligned right over the ankle. Keep your back leg strong by engaging your glutes. Switch legs 30 seconds into the exercise.

#4 Elevated Push-Ups

Great core work as you stabilize on the cushion. Lower down keeping elbows in close to the body and back by your rib cage. Keep that belly lifted!

#5 & #6 Front lift/Side lift

Easy peasy, just lift your right leg to the front and side, avoid tapping the ground! Keep your foot flexed and a slight bend in the knee to protect the joint. Don’t lean too much on that chair or couch. Pat your hand on it throughout the minute to make sure you are challenging your balance! #6, switch to the left leg.

#7 Side Plank

Press up through that forearm and don’t sink into your shoulder. Lift your hips to the ceiling. For extra fun, lift your arm or top leg! Don’t forget the other side!

#8 Back leg lifts

Slight bend in your standing leg. Lift your back leg by squeezing your tush, not your low back. Use the couch or chair to help balance if you need. Think ballet dancer, they have amazing muscles! 30 seconds per leg!

#9 Decline push up

This is a boss of a push up. So only do this if you can keep your core tight and belly lifted. Also, keep those shoulders strong and don’t let gravity pull you down so your shoulder blades stick out. Press away from the floor and to lower, keep elbows tracking toward your rib cage!
Modification! Use the back of the couch or the arm and do incline push ups. You can also use the wall.
 

#10 Toe taps

Super quick and light on your feet! You can step and tap your toes on the cushion, alternating feet. Add a little hop in there for some extra cardio and calorie burning.

Rinse and repeat as desired! Don’t get down if you can’t do some of these moves, just find the ones that work for you and see how you improve over a couple weeks.

What do you think of this?! Leave your comments below! Or email me!

Potatoes and sparkles,

Britt

Perfection does not bring sparkles – a look at your decision to exercise

I’ve been challenged lately to slow down and take a closer look at my intentions for professional and personal situations. If you know me personally, you KNOW this gal doesn’t do slow down very well – at all.

If you are into those book things, I am gonna give a shout out to Brene Brown’s Daring Greatly. This book is about how vulnerability is actually a form of courage and that striving for perfection is the antithesis of growth and achievement. Perfection is the defensive shield that we put up; an armor to hide us from what we really need to deal with in our lives.

Geeze Britt, getting deep here! Well, I write with a purpose friends 😉 Plus I feel that you can all relate to this in your lives. We want to be good friends so we say yes to lunches with a friend even though we are exhausted, we say yes to taking on more projects at work because if we say no, we may miss that next promotion. We then mask our insecurities and vulnerabilities and in the end, we are anxious, stressed, exhausted little humans. Then we come home and take the edge off with alcohol, or chocolate, or both! Or we indulge in our favorite meal or dessert because by golly we deserve it.

Brown sites another author, Jennifer Louden and her book The Life Organizer where she states that we have “Shadow comforts” that help us hid behind our shields. I enjoy a good piece of chocolate as a treat or to savor, but sometimes we gulp the whole king-size bar in an effort to soothe our anxiety. I LOVE watching Super Natural. It’s the dumbest damn show and has no point and jumped the shark like 12 times. But it’s my show and I heart it! Other times we find ourselves flipping through the 300 +channels trying to find something when we should be dealing with an issue.

Enter the fitness perspective. Way to bring it back Britt! We exercise and beat ourselves into submission with a HIIT workout or for five miles on a treadmill or stair-stepper. But are we doing that because we want to increase our strength and lose weight? Or are we shaming ourselves for MAYBE eating two full maple bars at work today?! Or we dislike our bodies so much that we lose ourselves in a single exercise session and wonder why we don’t feel better afterwards.

Louden makes a great point “It’s not what you do; it’s why you do it that makes the difference.” So why are we working out, are we shaming ourselves because we think we need to be thinner, stronger, sexier, leaner?! Or are we more focused on our hearts, the function of our bodies, and trying to prevent ourselves from illness.

Take some time this week and ask yourself why you are doing certain things. This isn’t a blame game here, more about mindfulness. Mindfulness when you eat, when you spend time with a loved one, when you choose what to eat, and how you exercise. Be mindful and forgiving because you are your worst critic!

I could write a novel but I really encourage those of you who are struggling with this exact thing to talk to family, friends and professionals. Life isn’t about shaming yourself into submission. It’s about living the best way you know how, staying present and mindful of every decision you are making.

Since that was an emotional journey, here is a funny kitten video to bring you back to happy!

Much love and extra sparkles,
Britt