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5 Reasons to Get Your Buns Outside to Workout

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Winter. It means, for a lot of us, indoor training. But with the arrival of spring and warmer temperatures, it’s time to start thinking about all the sweat and good times you can have outside. It’s time to bust out of your indoor workout regimen and expand your sweat-fest to include trees, fresh air and the many, many benefits of working out outside.

Listen, I know moving your workout outside can be somewhat daunting. As mothers, it often adds an entirely new layer of “work” (aka preparation) that has to be done in order to gear up for an outdoor workout. Hats, sunscreen, change of clothes (cuz you KNOW your kids will find water SOMEWHERE), snacks, toys, blankets and so much more. 

But, all that prep? It’s worth it.

Here’s why:

1) Fewer germs! Typically, most indoor spaces, no matter how often we try to disinfect have more germs than outside. They’re a bit of a breeding ground of germs and bacteria. Sick of being sick? Me too. Instead of being cooped up in a germ-infested indoor space, get your bad self outside and breathe in the less polluted outside air (yup, 2-5 times less polluted than your local gym).

2) Increase your calorie burn. By simply moving your workout to the outdoors you increase energy expenditure 5-7%. How? The varied terrain you’ll be working out on has you using stabilizing muscles that aren’t as engaged on flat terrain, mother nature can add some extra resistance (stupid wind) and temperature fluctuations will have your cooling systems working on overdrive. All this adds up to an increased caloric burn. Woop!

3) Fights depression. Numerous studies have shown that being out in nature compared to urban settings decreases depression. It’s not even the exercise part and endorphins associated with exercise that helps combat depression…it’s brain activity. One study shows that by simply being out in nature there is a decrease in the neural activity in the subgenual prefrontal cortex (active during thoughts focused on negative emotion). Think of nature as a natural mood-booster and negative-emotion-ninja-slayer. 

4) More energy. Alright, we all know that getting outside and into the sun gives you a Vitamin D blast, which not only helps you fight cancer, heart disease and type 2 diabetes, but it also helps you battle against depression and increases your energy levels on the whole. On top of the dose of Vitamin D desperately needed after a long winter, being out in nature has been proven to boost your mood by reducing stress, increasing self-esteem and rocketing mental power (pew, pew, pew…those are my mental guns firing). Imagine the energy you can have through not only the benefits of exercise but through stress reducing, putting on your sassy-pants and having your brain work more efficiently?! Energy. For. Days!

5) More creativity/space. Jogging, biking, paddling, hiking, outdoor bootcamps, obstacle courses…the world is literally your fitness playground when you open the door and step back outside! The opportunities are endless for you to get active in new and challenging ways. I know our Hot Mama instructors are just jonesing to get back outside because of the numerous activities and exercises they can incorporate into their workouts just by simply having more space, hills and obstactles to tackle! Free your mind from the four walls and get creative with your workouts! Fitness should be FUN…so do something you love…outside!

BONUS: Playtime with kids. I love getting active with my kids and the best part is that we’re away from electronics, we’re in nature, we talk, laugh, have loads of fun and it is some serious quality time I’m certain they’ll remember when they’re older. I know I remember it from my childhood. I love that I can take my kids to the park where they can run and play and I can burpee and pushup. It’s honestly a win-win. If you’re not sure what to do while your kids are sliding, swinging and frolicking, try this 18-minute Park Workout! You’ll all leave the park feeling recharged, refreshed and ready for a healthy snack! 

Who knew mother nature could be so good for us?! How awesome, eh? Right in our own backyards is a playground to get active, be role models and have fun with our workouts AND our kiddos! Oh, Mother Nature, you go, girl.

 

Don’t Grieve Growth, It’s Actually Pretty Amazing

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Parenting. Sheesh.

It’s either moving too fast or too slow, isn’t it?!

You think the stage of parenting you’re in is going to be either the best stage EVER or you simply can’t “wait to get through it”. Teething, sleep training, the terrible two’s…so hard and seemingly never-ending. But, it does end, eventually. Some people love each moment and claim that “this age is the absolute best age”. Speaking as a Mom of a 7 and 9-year old, I’ve got to say, I’ve also made those claims. And, while my kids are still young kids, they just keep getting cooler! 

I loved when my kids were babies. I loved the snuggles and the cuddles and the newness of smiles, laughter and them discovering life outside their bodies. I could have done without the teething phase or the phase where we were both frustrated because I didn’t understand him and the language he used. So. Frustrating.

I also realize that I think, maybe, just maybe, I’m in the gravy stage of parenting…

My kids are still young enough to love me and think that I can fix anything. They still dance with me and think I’m beautiful and cool. I’m lucky enough to be their safe place after a hard day (I hope this will always be the case). I also know this stage will end. I’m dreading the days when they won’t talk to me, when they think I’m super lame and when, to be honest, they “hate” me as only teens can. I realize these days will come, but I also have to imagine, there are going to be some pretty cool moments as they grow when I’ll step outside myself and think “Yeah, those are some pretty amazing kids”. 

I was talking to some Moms the other day who were saying they wish they could hit the “pause” button. I remember feeling that, but looking back, I’m so glad there isn’t one. I’ve loved each stage of my kiddos’ growth. But honestly, the one we’re in right now has to be one of the coolest stages yet.

They’re smart and funny and kind. They’re ridiculous, they drive me crazy and they absolutely push my buttons. But, the conversations we have now?! Amazing. The way they make the every day more interesting is a true gift. Even when they have harder times when friends aren’t being friendly and feelings are hurt, it’s all growth, isn’t it? It’s a moment when we can step in and teach or step aside and let them figure it out on their own. 

There are moments of real heartbreak when you see your daughter’s hurt feelings after a difficult “friend day” at school and there are moments of wonder when she works through them on her own because that’s what kids need to do sometimes. These are incredible moments you don’t get to have until your kids are in this stage.

 

I have conversations with my son that I couldn’t have imagined having. About a month ago I said something so blatantly obvious, he looked me and said, “Yeah, no shit, Mom”…you kinda gotta be proud at that moment because his humor is amazing and he effectively spoke like an adult for the first time. Growth. He’s finding his way, his humor and his voice. That is really freaking incredible. 

Growth is daunting. Growth is hard. Watching your children struggle is one of the most difficult things you’ll ever watch. But, to see them work through it and come out on the other side, as loving, kind, funny individuals…yeah…that’s worth the growth. It’s worth the worry and the sleepless nights. It’s worth everything when you see your children grow into the next stage of their lives. 

So Mamas, don’t be afraid of growth. You can mourn the loss of what was, but embrace change and accept your children’s growth as a kudos to yourself and to the way you parent. They wouldn’t be who they are without you. Don’t fret too much. Don’t overanalyze everything that happens to them in their day. Love them. Teach them. Coach them. Respect them. Then step aside and watch them grow.

Don’t press pause…the best days are yet to come.

 

15-Minute No Break Upper Body Workout

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Alright, Mamas…let’s hit a little upper body workout, shall we?!

I’m about to kick off a 5-part series I’m calling my “No Break” series. What the heck does that mean? It means for the next 5 workouts I’m posting, we’re going to follow the same format that format includes a 15-minute workout with no rest. Zip, zero, zilch, nada no breaks whatsoever. Just 15-minutes of you, me and constant movement. 

Sounds fun, right?

The first workout in the series is a challenging upper body workout.

The Workout:

Start at #1, do it for one minute. Move right into #2 for one minute then right into #3 for one minute and so on. If you think 15-minutes isn’t long enough and you really want to challenge yourself, go through the 15 exercises twice! Woop!

Be sure to watch THIS VIDEO before you get started to make sure you know what each exercise is! 

If you’d like me to coach you through the workout, you can always listen to this workout via the Dig Deep with Dr. Lindsay Gee podcast. You’ll have my sweet, sweet voice in your head telling you exactly what to do, what to watch for form and taking care of timing for you! YAY!

Enjoy! And…let me know how it goes, won’t you!?

Tabata Box Workout

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I know you love box workouts. I know you love Tabata workouts. SO, let’s put them together and create a Tabata box workout that will knock your socks off YAY!

Try this 20-minute workout today. No equipment required. Just a water bottle, a towel to mop up your sweat and your drive and determination. 

The Workout:

Go through each block, completing the first exercise for 20 seconds, then rest 10 seconds, then complete the second exercise, then rest for 10 seconds. Repeat three more times, for a total of 4 minutes. Move on to the next block.

Feel free to take a few moments before you start the next block of exercises, but don’t wait too long. I’m talking about 30 seconds MAX. M’kay?! Be sure you CLICK HERE to watch a short video that demonstrates all of the exercises below. 

You can print off the graphic above OR if you’d like to hear me talk you through the workout, CLICK HERE and get this workout via the Dig Deep with Dr. Lindsay Gee podcast available on iTunes and Stitcher Radio! That’s right! You can listen to my sweet, sweet voice talk you through this entire workout. YAY!

Enjoy your workout! And please do let me know how it goes!

30 Important and Not-So-Important Things I’ve Learned in my 30’s

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I’m officially in the final week of my 30’s and to be honest, I’m actually struggling a bit with this one. I thought I’d be excited and sort of let time roll along, but turning 40 is a pretty major milestone and it’s made me reflect on all the things (good and bad) that happened during the decade of my 30’s.

I became a mother in my 30’s. I bought a house in my 30’s. I started a company in my 30’s. I met my best friend in my 30’s. I found my tribe in my 30’s. I failed, succeeded, rejoiced and sobbed in my 30’s. I questioned my value and own self-worth in my 30’s. I lost friends, made friends, found out what persevering truly is and I cemented my love of wine and peanut butter cups in my 30’s.

As I reflected on the past 10 years, I created a list of 30 lessons I learned in my 30’s. Some are simple and some take my breath away. They may or may not do this for you, but perhaps something will land and have you nodding and agreeing with me.

1) Hangovers. With every year, the hangovers get longer to get over and honestly they’re worse than any hangover you’ve had in your 20’s. If you’ve ever wondered why your own mother doesn’t drink like she used to, you’ll learn. Oh yes, you’ll learn. For every year in your 30’s multiply by 3 and that’s how many more hours it’ll take you to recover from one night of debauchery. 31. You’re looking at an extra 3 hours of hangover time. 39? You’re looking at an extra 27 hours on top of what you typically experience. I’m not kidding. The math is right.

2) PMS. It gets worse. Just quarantine yourself for a few days. Save everyone.

3) Wrinkles. You can fight ’em. But, they’re coming. Start your skincare regimen NOW.

4) You’re going to lose some of the best friends you had in your 20’s. Life changes, Mamas. Paths change. Be prepared to walk away from friends who no longer add to your life. Be prepared for friends to walk away from you because you no longer add to theirs. Be okay with that. 

5) Death happens. It’s awful and terrible and incredibly heart-breaking. But, you’re getting older and so are the people in your life. Death will come to those around you and won’t always happen to the elderly. Death will happen to incredible people and families close to you, to people the same age as you, to their children. Learn to grieve, breathe, accept and keep living. 

6) Some days…people are just fucking stupid. It’s not on you to make them less stupid. Walk away. Drink wine. 

7) It’s okay to not know what you want to be when you grow up. I’m almost 40 and I still have grand ideas about my potential. 

8) If you’re lucky enough to still have your parents to call or text, do it. They’re getting older. You won’t be able to ignore their texts forever. So, respond. Also…I think when you get into your 60’s you receive some kind of guilt-badge that allows you to lay it on pretty thick, I’ll ask my own Mom…(hi, Mom!).

9) Save yourself the distress and accept that at some point, you’re going to own a minivan and LOVE it. You’ll also most likely GET RID OF IT before you turn 40.

10) You will grunt when you pick things up.

11) There is nothing better than having the house to yourself. Nothing. 

12) You will have great satisfaction when you actually wash, dry, fold and put away the laundry in one day. It’s a magical experience. It won’t happen often, but when it does, you’ll celebrate with a glass of wine.

13) If you’re married, at some point, you’re going to fully question your relationship. Dig in or dig out…whatever leads you to your best self. But know that at some point you’re going to want to get out. Do or don’t, that’s your call, but know that it’s totally and completely normal (trust me, ALL my friends have been there).

14) Sparkling water. Drink it. It’s divine.

15) There is nothing wrong with doing a dance of joy when plans get canceled.

16) Motherhood is fucking hard. You WILL call your child a dick to his face at some point. Be okay with that. Okay…that one may just be me and it just happened yesterday, but it happened and he was being one. I did apologize though…so…call him a dick and apologize. There you go. You’re not alone if you accidentally call your child a terrible name. It’s ok. And, if anyone wants to judge you, find me. I’ll salute you and tell you to apologize and get over it.

17) Good things are hard work. Do the work.

18) There are a lot of bad things that happen in this world, but don’t forget to look at the many, many good things that also happen. When things look super dark, you need to search for the light.

^She is my light. She sparkles.

19) Remember, where you’re at right now is just a moment in time. It may be ridiculously hard, but work through what you’re going through, dig in, and do what you feel is best for you and yours. The moment you’re living in right now will not be the moment you live in 3 months from now. So breathe and get through it. 

20) Life isn’t easy but it’s not always hard. Enjoy the easy moments and revel in them. Get through the hard times and find the light.

21) You’re not crazy. He really did put his coffee cup on the countertop right above the dishwasher. It happened.

22) Your body is going to change. It’s not going to look like it did at 21. It is going to take longer to recover. You’re going to hurt yourself and it really sucks. Metabolic workouts will become your new best workout friend. Seriously…metabolism slows, the right workout boosts it back up. 

23) Your friends and your tribe are more important than anything. Find friends who support, love and cherish you through all the up’s and down’s of your life, your personality, your joy and your sorrow. They will be the ones to pull you out of the dark and dance with you in the sun. 

24) Bedtime is the best time (a close second is wine-time, swiftly followed by friend-time). 

25) Who you are right now isn’t as important as who you want to be. It’s okay for your life’s plan to change and take a road you had no idea even existed a year ago. Trust your gut and follow your joy… that sounds super lame and Oprah-esque, but I swear to you, it’s true.

26) You’re not perfect. Apologize when you mess up. Be humble. Those that cannot accept your faults and mistakes don’t get to hold a place in your life. You don’t have time for drama or friendships that only work when you’re in “a good place”. You’re going to mess up. You’re going to be bitchy. It’s okay. But you do need to apologize. You do need to ask forgiveness. And then you do need to get over it. 

27) If you have a question, ask it. Don’t be timid. Life’s too short to not understand something. Ask why you didn’t get the job. Ask why feelings changed. Ask why there’s tension in a room. Ask how you can be better. Ask for what you need. 

28) It’s not always about you. The way people act, the way they treat you, the way they don’t treat you…sometimes (a lot of times) it’s not about you. Everyone has their own life to live and they may be dealing with something that has nothing to do with you. Give them the grace and space to lead their life. Let them know you’re there and to reach out if they should need or want you, but otherwise…live your life for you. 

29) Further to #28 though…don’t put up with bullshit. Don’t allow the blame of others’ failures or insecurities to seep into your soul. Many people will blame you for many things that will go wrong in their life, don’t own it. You may have strong shoulders and blame can be carried, but it absolutely shouldn’t be absorbed into the composition of your own self-worth. 

30) Acknowledge, admit and own your insecurities to yourself and everyone else. This one is borrowed from a friend, but I love it and I think a lot of us go through life being brave, stoic and hiding the fact that there are things about ourselves that we’re not proud of or happy about. It’s okay to not be perfect and it’s okay to show those imperfections. We’re all a work in progress and admitting insecurities may just be the thing we need to do to grow into the incredible person we’re destined to be. 

There you have it. A decade’s worth of growth summarized in 1500 words. There are so many other lessons I could teach you and talk about, but I’ll let you figure those ones out on your own. Just know this: you’re never alone. Reach out to ask for help. Reach out to celebrate. Reach out to live your best life.

BONUS TIP: It’s okay to celebrate your achievements. It took me a very long time to learn that it’s okay to celebrate even the smallest of successes. Be sure you’re with someone who celebrates and honours your successes with you. It’s more important than you could ever, ever know.