Fit a Workout into Your 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, if you’re going to join us on the 3-Day, you need to train in order to walk those 60 miles. If you have a busy schedule ahead, use some of these tips to squeeze in a workout whenever you have a few spare minutes.

Every minute, every step, and every dollar counts in the fight against breast cancer. So, every training you do for the 3-Day will make a huge difference! Walk on!

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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.

60 Miles, 101 Pounds: Meet Rhonda of the Seattle 3-Day

Beyond the incredible impact your steps and fundraising make toward fighting breast cancer on the Susan G. Komen 3-Day®, one of the perks of walking is the gift of fitness. With a dedicated training schedule and long walks, many Komen 3-Day walkers find themselves enjoying a healthier, fitter version of themselves.

And sometimes, that healthier, fitter “you” comes with an extraordinary story. Meet Rhonda, from Maple Valley, Washington, a first-time Seattle walker on Team Tracy. Through her training and preparation for the 3-Day®, Rhonda has lost a remarkable lost 101 pounds. “This is more than just my weight loss story,” said Rhonda. Rhonda decided to make a change when she saw her son was also struggling with his weight, and was being bullied in school. Education was their first step: Rhonda and her son went and saw a nutritionist, and they went to a class to learn about portion sizes, healthy eating, and fitness. “I set a goal every month to change my life. The first goal was to not drink carbonated drinks. I switched over to water and I probably lost 20 pounds off of that goal alone. As I started losing weight I started gaining energy, so I would go for walks,” she said. As Rhonda began to walk, she also began to fall in love with fitness. “The walks were so therapeutic for me that there were times I had to call my daughter and say “It’s too dark, can you come and get me?”

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Rhonda lost 65 pounds, and then found herself at a stopping point as she became comfortable with her changing body. However, somebody made fun of her, and Rhonda found new motivation from that experience. “I went and lost another 20 or 30 pounds, and I was still on the downward trend, and then my boyfriend asked me to marry him. I thought, I gotta lose more weight!” As Rhonda kept losing weight, she also began to really get in shape, noting that when you lose weight, it’s not about just dropping the pounds, it’s also about toning and adjusting to a newer, healthier you.

Rhonda has always wanted to do the 3-Day. “My mom is a double survivor, and my stepmom is a survivor. I always wanted to do the 3-Day but I was never in shape for it,” she said. Rhonda had wanted to do the 3-Day last year but was on vacation, so 2014 was the perfect time to enjoy her first 60-mile adventure. “I’m having a blast!” she said.

Before and After photo courtesy of Rhonda: Rhonda's 'Before' was 86 pounds ago, and she's lost another 15 since the "After" was taken.

Before and After photo courtesy of Rhonda: Rhonda’s ‘Before’ was 86 pounds ago, and she’s lost another 15 since the “After” was taken.

She admits that in addition to adopting healthy habits like eating right, getting enough sleep, drinking water, and exercise, a large part of her success came from hope and believing in herself. She has a tattoo on her wrist that says ‘Believe’ in a lovely black script, and Rhonda said, “When I’m doing planks and I want to give up, I look at my tattoo. Everybody always asks me, ‘believe’ in what? And the answer is myself, or my son, or my daughter, or the tooth fairy. Always believe.”

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What advice can Rhonda offer to somebody who is also looking to make a change to their weight? “A lot of people give up because their diet doesn’t work out. It took me six months to lose my first pound. It was six months of changing everything, and I did it the right way. It wasn’t a gimmick or a pill. Because I taught myself to be healthy, I’ve been able to keep healthy. Don’t give up hope.”

Rhonda’s hope, belief, and endurance transformed her life, but her life wasn’t the only one whose changed. Her son ended up also making healthier lifestyle habits, and is no longer bullied. “He tells me every day, ‘Mom, you changed my life’.”