Ways to Fit a Workout into a Busy Day

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Photo via Autumn Goodman

We are all busy people, thanks to work, side hustles, family and even a little fun now and then! However, our first 3-Day of 2017 is less than two months away, with the others not far behind. That means we need to make the most of these summer days with any training we can fit in. If you have a busy schedule ahead, use some of these tips to squeeze in a workout whenever you have a few spare minutes.

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Photo via Drazen Biljak

Start your day off right!

  • If you have trouble getting up early for a walk, wear your workout clothes to bed and get your sweat on as soon as you wake up. This also gives you an extra five minutes of sleep in the morning.
  • If you don’t have time for a full training walk, do 10 push-ups every morning as soon as you wake up. Or choose jumping-jacks, running in place or crunches! This is a small enough commitment for each day, but still a regular enough activity to make a difference. Over time, you can add more reps or more time.
  • Do squats while you brush your teeth or your hair.
  • While you’re doing your makeup, skin care regime or other morning bathroom routine, pause between each step and do a few repetitions of some dumbbell exercises. You can even keep a set of free weights in your bathroom so you don’t forget.
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Photo via Damian Zaleski

Make the office your gym

  • Start your day by sitting on astability ball instead of your usual desk chair to strengthen your core. You don’t have to sit on it all day, but even a few hours will make a difference!
  • Keepdumbbells by your desk so you can squeeze in 12 to 15 reps of exercises like dumbbell curls and overhead presses throughout the day. You might just inspire your co-workers to do the same!
  • If you eat out on your lunch hour, or usually grab a mid-afternoon coffee, walk to the restaurant on a route that takes you a little bit out of your way.
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Photo via Bench Accounting

  • Do your own filing, copying, package pick-up or coffee-grabbing. Having an assistant or helpful co-workers is great, but they secretly derive the physical benefit of doing your busy work while you spend more time sitting still. Take any chance you can to get up and move from your desk!
  • Take calls standing up! If you spend a lot of time on the phone at work, use that time to get up and stretch your legs, or do some squats and lunges.
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Photo via Brooke Cagle

Get moving in the evening

  • If you have children who have a practice or lesson, walk around the block or the practice field during their appointment. You’ll save time driving to and from to pick them up, and get extra steps in at the same time.
  • If you must run errands like grocery shopping, you can still do lunges, toe raises, and squats at the checkout line. People might look at you like you’re silly, but who cares?
  • Dance like crazy! Loosen up after a long day at work by giving yourself 10 minutes of dance time when you get home. Grab the family, or your roommates, and put on your favorite tunes.
  • Cooking dinner? Do standing push-ups while you wait for a pot to boil or the oven to preheat. Stand about an arm’s length from the kitchen counter, and push your arms against the counter. Push in and out to get toned arms and shoulders.
  • Or, get out of the house and go on a fitness date! Set up a workout date with your significant other or invite your friends to try a new workout instead of hitting happy hour.
  • If you are catching up on your favorite shows, during commercials, jog in place or do jumping jacks. Make some space between the couch and the TV so you don’t miss anything while breaking a sweat.
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Photo via Lydia Harper

How do you fit training or working out into your daily life? Tell us the ways you get moving, and put a smile on your face, every day!

REMINDER: The health, safety and training information contained in this blog post, or otherwise provided to you in connection with your participation in the Susan G. Komen 3-Day®, is not intended to replace or be construed as medical advice and any such information is not a substitute for seeking medical advice or treatment from your medical provider. Before starting any exercise program or following any recommendations, advice or other instructions regarding training for the 3-Day or any athletic event, you should first consult a physician and have a physical examination.

3-Day June Fundraising Calendar

Intro

With Memorial Day behind us and June finally here, it’s beginning to look a lot like summer! This weekend marks the two-month countdown to our first 3-Day of 2017 in Michigan, and the rest of the month is going to be full of sun and fun.

With all kinds of holidays and events happening in June, let’s get going!

June Fundraising Calendar

June is National Rose and Fruit & Veggies Month, among others, so there are plenty of fun ways to use those holidays to your advantage:

  • Give your next round of fundraising letters a twist, and attach a note to a rose! Drop them off personally, or use them as thank yous to your donors. Everyone loves a fresh flower!
  • Fruit and Veggies Month is the perfect time to take advantage of the summer’s fresh produce! In that honor, make smoothies at your next team meeting using some of our simple recipes. Or, sell homemade smoothies as a fundraising effort! If you’re an expert gardener, maybe you could sell some of your harvest for fundraising dollars, too – we know lots of people who love a homegrown tomato!
  • It’s also Adopt a Cat Month, so grab your team, and volunteer at a local animal shelter! Giving those sweet animals a cuddle will bring the team together through fun and charity.

There are plenty of Walk & Talks, New Walker Meet-Ups, Get Started Meetings and Training Kick-Offs happening in June. There are also multiple Race for the Cure events across the country! These are perfect times to get training in and meet other 3-Dayers! Those races, and some other events, are highlighted in the calendar above, but you can find the complete list on our website here. We will also be calling out more local events on our Facebook page, so keep an eye out.

Key Dates

Other key days this month include:

  • June 2: Donut Day: This is one of the biggest food holidays of the year, because everyone loves donuts! Check out Pinterest for fun crafts like this one to use for delicious fundraising efforts.
  • June 8: Best Friend Day: We’ve said it before, and we’ll keep saying it…the 3-Day is better with friends! Use this day to talk to your friends and colleagues to join your 3-Day team. They can still register now!
  • June 18: Father’s Day: Reach out to your dad, grandfather, uncle or other important man in your life. It’s important to remind them that you care!
  • June 20: First Day of Summer: Get your team together, and throw a big fundraising event! Have everyone pitch in different food items, and encourage people to show off their signature summer recipes. Then, work with local restaurants and other vendors to donate more goodies to make this the perfect Summer Kick-Off Barbecue!
  • June 23: National Pink Day: This is the best day of the year for a 3-Dayer! Use any number of our pink-themed fundraising ideas to make the most of this day. It’s also the perfect way to end your June on a high note and hit your latest fundraising goal.

Final

Also, make sure to join our 3-Day Social Stars! This is an easy-to-join group that’s part of our social media community, where you can earn prizes for interacting with the 3-Day on social media. Talk, connect, and share with us!

 

What are your fundraising and training goals for June? How will you work to achieve them?

Tuesday Training Tip: How to Get Back on Track

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Welcome back everyone! We hope you all had a wonderful long weekend full of just as much relaxation as it was full of fun training walks in the sun.

However, if you took some time off from training this weekend, and are looking to get back on track, we have you covered! It’s important to take time off, especially if you’re on vacation, to give your body a break. However, with our first 3-Day of 2017 just over 60 days away, lots of walkers are kicking their training into high gear. Here are some ways to make it a little easier to hit the trail this week!

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Write it down

Keeping a journal, making your work out part of your daily to do list, or using fitness apps all help you stay accountable with your workout schedule. You can also add weekly or monthly goals to your day planner or online calendar for extra incentives. Making training a part of the things you have to do will help keep you from canceling that day’s walk, and you’ll get an extra feeling of accomplishment when you cross it off your list.

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Do it first

Working out in the morning can be tough thanks to that pesky snooze button on your alarm. However, knocking out your fitness routine in the AM will give you more free time after work, and again, make it less likely that you get busy and have to reschedule. It also gives you an extra boost of energy to start your day with a bit of an adrenaline rush! Then you’ll be all the readier to take on the day.

Make it social

We talk about besties, teams and support groups a lot on the 3-Day, and there’s a good reason for that! Every activity is better with someone at your side, so grab a pal for your work out this week. Try a new class together, go for a walk and catch up, or just keep each other accountable with check-ins throughout the week. If you can find a friend, family member or colleague you like training with, it will make it a welcome activity in your day!

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Reward yourself

Everyone loves presents! So, plan to give yourself some! Set goals for how often you want to train in a certain week or month, or give yourself a “miles walked” goal, too. Once you hit your goal, treat yourself to something special. Pick up a ticket to your favorite concert for the summer, give yourself a spa day, or load up on fun 3-Day merch to rock on the event.

Get jamming

Sometimes you need something extra to put that needed pep in your step, especially on a morning walk,. Create a morning or walking playlist, or follow the 3-Day on Spotify, to streamline the tunes you need to get your day going just right!

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Bring a pet pal

Aside from your besties, another friend that can help keep you moving is your furry pet pals! Take your pooch, or even your cat, on the trail with you. You’ll have an energetic partner who is more than happy to be spending time with you! For safety reasons, we can’t allow pets on official 3-Day training walks, but if you’re out on your own personal training walk, your dog could be a welcome companion.

REMINDER: The health, safety and training information contained in this blog post, or otherwise provided to you in connection with your participation in the 3-Day, is not intended to replace or be construed as medical advice and any such information is not a substitute for seeking medical advice or treatment from your medical provider. Before starting any exercise, program or following any recommendations, advice or other instructions regarding training for the 3-Day or any athletic event, you should first consult a physician and have a physical examination.