Winter is settling in, and here in the northeast we're about to get slammed by the first big winter storm.   Many of us will be holed up in our homes due to closed or dangerous roads or just not wanting to step out in the frigid conditions to brave a trip to the gym.  With short days, dark nights, snow, ice,  and bone chilling temperatures it can be a major challenge to maintain a workout routine.   But instead of getting cabin fever and just packing in the comfort food calories, its a great time to conquer the cold and stay fit by trying a stay at home body weight workout.

You can get a great cardio, muscle toning or total body workout with no equipment in the comfort of your own home.  Whether accessing online workout videos, a DVD or making up your own workout , body weight workouts can be as, if not more, effective than traditional gym equipment workouts.  In addition, body weight workouts tend to have other fitness benefits including balance and functional movement enhancement.

There are lots of choices:

Pilates Mat exercises  are awesome for strengthening and toning your core (abs. back and hips) as well as improving functional mobility and flexibility.   Pilates is easy to follow and appropriate for all fitness levels.

Or to burn fat and improve aerobic conditioning, try a boot camp calisthenic based workout.  Exercises such as jumping jacks, squats,  high knees and burpees will not only get your heart pumping but will improve functional mobility by mimicking both everyday and common sports related movements.

Squats, lunges and leg lifts tone the butt and thighs while improving knee stability.  While push ups, planks and dips strengthen and sculpt the upper body and promote strong healthy bones.

If you need a little guidance or an instructor's extra push for motivation, sign up for an on-line fitness membership.

CoreFitnessByJana offers numerous on-line body weight workouts with unlimited monthly membership, including Pilates, Body Sculpting, Cardio Boot Camps and Sport Conditioning.   Join now , the 1st month is Free and you can cancel at any time and never be billed. Or log in to access our free How To videos to learn some of these great body weight exercises in order to design your own workouts.

Avoid the winter chill and the risk of falling off your workout wagon with a great stay at home body weight workout!

Me & My Sis on the Canal, Rehoboth Beach, DE

Whether traveling for business or pleasure, trying to maintain a fitness routine can be a challenge.  It throws you off your routine, your schedule is often extra hectic, and you may not have access to the same equipment or classes you're used to.

Instead of getting frustrated or foregoing exercise, take this as an opportunity to mix it up and infuse different types of exercise.  Our bodies hit plateaus where we experience diminishing returns from our fitness routines.  We get to a level or stasis, or maintenance.  Adding variety to the  types of motion and intensity levels of exercise that you do spices things up for your muscles, so to speak, and can amp up your results.  Change also helps combat workout burnout & boredom. In exercise as in life,  change is good!

Try a body weight workout of classic boot camp cardio and body toning exercises right in your room.  In 20 minutes you can get a heart thumping, muscle burning workout with no equipment.  Some hotels  offer workout clothing, like the Westin gear lending program, portable resistance props such as resistance tubing and even in room workout videos through their TV and online media channels.   Likewise, in room stretching, body sculpting, Pilates or yoga classes are a great way to fit exercise around your travel schedule when its convenient for you.

Make exercise part of your travel.  Explore the area on foot, bike or kayak.  A great way to do some sightseeing and incorporate exercise is to ride a bike.  You get a more intimate view of the region, can stop and explore sights all while getting some good cardio.

Many cities around the world have bike share programs where you can pick up and drop off bikes at key locations around the city.  I've used these in Washington DC, Boston and Paris and now my hometown, New York City,  has implemented CitiBikes with convenient sites at attractions all over the city.

If you're near water, try renting a canoe or kayak.  Its a great upper body workout as well as a fun way to explore urban and rural waterways.

And remember, it doesn't require a mountain to have a great hike.  Urban hikes can be as engaging, vigorous and fun as climbing a mountain, its just different scenery.

To keep fit when on the road, think out of the box.

Variety is the spice of life!

Short is in! Short workouts that is. Ten minutes, even as few as 1-2 minutes of physical activity yields significant health benefits! Experts generally recommend that adults get at least 75-150 minutes per week of moderate to vigorous physical activity. However, studies show that doing so in short intervals of 10 minutes or so can be equally as effective as fewer long workouts.

In fact, some research shows that doing shorter but more consistent workouts can yield dramatic results. Given that the number one road block to getting exercise is TIME, this is awesome news.

Long workouts, like long business meetings, can be boring, intimidating and lead us to distraction such that we’re not giving our best to the task. So, again like with business meetings, short and focused bouts of exercise can be a more effective approach! It may be challenging to find the time and motivation for a 30-60 minute cardio workout, but doing 2-3 activities for 10-15 minutes each throughout the day is far more convenient, can have equal or greater effect and is less mentally intimidating!

“Ten minutes of physical activity here and 10 minutes here really does add up. Seeking out those opportunities to be active truly makes a difference in your health” says Brad Cardinal, co director of the sport and exercise physiology program at Oregon State and co-author of a study comparing the effects of short vs long duration exercise. The bottom line is that whether you exercise for 1 minute, 10 minutes or an hour, getting some exercise is better than none, and the effects of short duration bouts of exercise are additive. Woo Hoo!

"Got A Minute For Your Health" 1 Minute Workout VIdeos

And even shorter exercise bouts are effective too. You may be amazed at what a great workout you can get over the course of a day by doing periodic 1-2 minute exercises right at your desk at work. A few desk push-ups in the AM, 15 chair squats before lunch and some calf raises in the afternoon can strengthen and tone your muscles with virtually no interruption in your day. Prolonged sitting is bad for your back, hip flexors and blood flow. Its important to get up and move around for a minute or 2 every 1-2 hours during the work day.

10 Minute Cardio Boot Camp Workout

For a more thorough workout, try 10-15 minute high intensity (or moderate depending on your physical condition) exercise routines like cardio boot campsthat use fast paced body weight exercises.   I did some burpees and squat jumping jacks in Central Park today and my heart was pumping! These short bursts of exercise get your heart rate going, burn fat and tone your muscles, and it may be intense but its over quick!

Summary of Benefits of Short Duration Exercise:

• Tone & Strengthen Muscles
• Stretch & Alleviate Tight Muscles
• Increase Blood Flow
• Reduce Stress
• Increase Energy and Focus
• Burn Fat
• Time Management
• Adherence (less skipped workouts)

And don’t forget activities like a brisk walk of the dog, yard work, walking or cycling to work all count towards getting that 30 minutes of cardio work per day!

Got a few minutes for your health?

Fall Into a Fitness Routine

Autumn is upon us and its back to school and back to work time!  Its time to break away from the hazy, lazy dog days of summer and dive into  new productive routines.

So why not incorporate a new online exercise  routine to keep you fit, energized and ready to take on this year's challenges?

Moms:  Take a few minutes of those precious hours when the kids are in school to do something for yourself.  A 15-20 minute online workout video will not only tone the bod but will help clear your mind and relieve the stress of hustling the kids out the door each morning.  Starting today through the Fall you can use coupon code  MOMFIT for a 35% discount off monthly or annual membership, and get the first month Free!

Business Travelers:  Decompress after plane rides, meetings and endless conference calls  with a great body toning, stretching or Pilates online video you can do right in your hotel room from your laptop or I-phone. Starting today through the Fall you can use coupon code  BIZ_TRAV for a 35% discount off monthly or annual membership, and get the first month Free!

CoreFitnessByJana continues to add new videos monthly so there's always something new to try.   With our modular system of 15-20 minute videos you can create a huge variety of workouts to meet your goals and time availability and keep it fresh!   At less than $8 per month and as little as 15-20 minutes per workout, what have you got to lose? Except a few bumps, bulges and pounds!