How did your walking go?! (Wondering what I’m talking about??) I’m here with your second tiny change this week (it might take you just 2 minutes for the whole week), but I want you to make sure that you keep up with your week 1 change, too! If you’re having a hard time finishing week 1, come back to this post in three days.
Prefer to see a video instead of reading? Check out this week’s tip on our YouTube channel instead!
As you may already know, I named my studio Tiny Fitness because I know that the tiny changes are the ones that bring us the biggest results. If you’re tired of starting and stopping, getting “on” and “off” the wagon, plugging away on the treadmill but not seeing any results, or just not sure where to start your fitness journey, this series is for you.
I’ll be posting tips on the blog (use the box on the sidebar to subscribe via email), Facebook, Instagram, and YouTube each week for 14 more weeks. If you miss a day (or more) of work or a week (or more) of tips, just jump back in when you’re ready. You don’t have to “make up” or “catch up” on anything you’ve missed – just keep swimming along with us and we will all make it to the finish line together with some amazing results.
Week 2: Add one strength workout to your week.
Whether you’re already hitting the gym, training with me (hi! ILU!), or reading this mid-nap, adding this single strength workout to your week is a tiny change that will help you increase muscle tone, build your endurance, and boost your metabolism.
Strength training is important for weight maintenance, weight loss, and overall safe and healthy living. Retaining muscle mass in the lower body is critical for a healthy metabolism and for healthy aging (talking to anyone 25+ years old!). The great news is, all I want you to do is add one quick strength workout to your week.
If you already know some muscle-building moves, just set your timer for 8 minutes (or 6…or 2…) and get after it! There are also lots of strength workouts available at the library and on other websites, and there are free classes in most major US cities.
Simple Home Strength Workout
If you’re totally lost, I would like you to set your timer for 6 minutes and complete:
- 2 minutes of squats
- 2 minutes of push-ups
- 2 minutes of dead bugs
Not sure what these exercises look like? Check out my basic, no-equipment strength workout (video workout)!
If you need to take a brief pause (I call them micro-breaks) during any of the two-minute intervals, that’s fine – but do keep in mind that this is the only 6 minutes we are spending on building strength this week, so do what you can!
Always make sure to consult your health or fitness professional before modifying your fitness program, and work at a level that feels right for you. If you need to stop at any time, stop!
Don’t try to do more than one home strength workout this week or do something long and complex – what I’ve posted here is enough. Do keep up with your 10 minutes of walking from last week!
(And if you’re not sure when you’ll fit in this workout, do it right now rather than waiting for the perfect time. Trust me. I can put the pro in procrastination.)
Need more accountability for these 16 weeks? Comment on our Facebook post for each week’s challenge and I will check in with you to make sure you’re still hanging in there!
