Tag Archives: exercise

Relaxation and Exercise

Guard well your spare moments. They are like uncut diamonds. Discard them and their value will never be known. Improve them and they will become the brightest gems in a useful life.
-Ralph Waldo Emerson

Summertime is a set aside part of the year where we pack our schedules so incredibly full, we are burning the candle at both ends. We are constantly on the go, and because of Daylight Saving Time, the nights do not come as quickly, so we try packing “just ONE more thing in” before going to bed. Maybe we are working 40+ hours a week as well as packing everything else in… Is this happening in any other household besides mine?! 🙁  It is exhausting isn’t it?

Be UnproductiveI need to listen to the wisdom in this quote by Geneen Roth!! 🙂 Today, I have been unproductive, but also slightly productive with a few things crossed off the list. It’s ok. Tomorrow is another day. After working an insane amount of hours the last two weeks, I told myself it is ok to do NOTHING! 🙂 But I find my brain not listening to myself very well….. I try to “practice what I teach” to you, but I fail often. I also need accountability! I appreciate it when someone reaches out and sends me a quick note. I try to do the same for them and others. We each need an encourager – someone who notices when we are pushing our limits and not taking time for ourself and our own needs. Maybe I need to reread the Loving Yourself post… maybe you do?

Summertime can also be a time where we get some more movement physically. The sunshine and fresh air outside is much better than running on a treadmill in a gym. But I certainly understand the heat and humidity… Today it is in the 90’s and really humid. But physical exercise can come in many different ways- mowing the lawn with a push mower ( or just a good portion of it by walking if your lawn is large), playing a game of tag or ball with your children or grandchildren, taking a leisure walk in the park or dancing in the rain (be a kid again and go stomp in the mud puddles!! 😀 ). There are many other ways – go to the mall with a friend and do a couple laps around the mall while you catch up face-to-face instead of on social media. Spend the day with your grandchildren and I guarantee you will get some exercise!! 😀 Blow bubbles with them (or just by yourself) for some good lung exercises and deep breathing!

ListenThen at night, when it cools down a little, sit in a lawn chair and look at the sky. Can you find the Big Dipper? Little Dipper? Jupiter? 🙂 Listen to the birds as they sing of the goodness of our Creator. It is recorded 4 times in Scripture- “Oh that men would praise the LORD for His goodness, and for His wonderful works to the children of men!” – Psalm 107:8, 15, 21, 31). Learn to relax (I’m talking to myself!!) and just BE.  God created us as human BEings, but so often we are human DOings and not taking the time to just BE. Be unproductive. Rest in a hammock or on the couch and take an afternoon siesta. 😀 It’s ok. Your body has been trying to tell you, but your brain doesn’t want to listen as you keep doing and going thither and yon! Sigh… Can anyone else relate? 🙂



Relaxing beside a cool, bubbling river sounds inviting to me!

Until next week, remember to love on yourself and allow some “down time”.   Learn to just BE… and maybe, just maybe in the soft stillness, you will hear from God an answer to the prayer you were needing.

~Coach Shannon



Exercise for Busy People


You’re busy. You can’t stop everything, get to the gym, change into exercise clothes, sweat for an hour, shower, and get back to your life. Guess what? You don’t have to. There are lots of easy ways to add exercise to your busy day.

  • Take 10-minute activity breaks.

-Just 10 minutes of activity can make a difference in how you feel and look.

-It may give you more energy to get through your busy day.

-For best results, try for three 10 minute breaks a day.

  • Make activity a priority.

-Put exercise on top of your “to-do” list.

-Put it on your calendar and treat it like any other important activity.


  • Keep moving at home.

-Get up a few minutes early to exercise before things get busy.

-While cleaning, put on music and dance.

-While cooking, do arm curls with small hand weights. Do push-ups against the counter.

-While watching TV, do sit-ups, or push-ups.

-While talking on the phone, stretch, march in place or take a walk.


  • Fit exercise into your workday.

-Walk or bike to school or work.

-Take the stairs, not the elevator.

-Go for a walk during lunch.

-Participate in company-sponsored fitness breaks. Or introduce your coworkers to Instant Recess® breaks.

-When possible, hold a walking meeting.


  • Get active with friends and family.

-Make activities, not food, the focus of events. Plan a family softball game. Volunteer at a community garden. Train together for a 5K race.

-Join friends for an after-work walk instead of a drink.

-Get together at a pool or park.


  • Move while you wait.

-Walk around the block while you wait for takeout.

-Waiting for an appointment? Walk up and down the building’s stairs.

-Waiting for the bus or train? Walk to the edge of the station and back.


  • Find ways to exercise with your children.

-Studies show that parents who exercise are more likely to have active, healthy children. What a great reason to get yourself moving! So go ahead and play together. You may find being a role model is fun!

-Play tag. Shoot hoops. Jump rope. Climb a tree.

-Walk (or bike, skip, skateboard or scooter) to school, day care, stores or the library.

-Walk around the field or gym during your child’s sports games.

-Trade childcare with another parent so you each can exercise.

-Push a stroller while the baby naps.

We all know we should exercise. But with work, school, family and friends, who has the time? These are just a few examples of ways to fit it in! 🙂

~~By Tara Leonard with Journeyworks


Wintertime Indoor Exercises

Hi everyone! Thanks so much for joining my blog. I trust you are blessed by the contents! Since the weather outside is (somewhat) frightful, our homes inside can be so delightful…. when we keep plugging away at those resolutions to exercise or keep fit! 🙂


Here is a list of a few suggestions for indoor exercises…

1) Jumping Jacks

2) Jogging in place

3) Planks- doing the side-to-side stretches, twists, mountain climbers etc.

4) Jumping with your jump rope

5) Walking up and down your stairs

6) Squats

7) Stretches- reaching to your toes from standing position, sitting on the floor and reaching side to side toward your toes.

8) Leap frog- (not like we used to do as children!) Jump/Side step two places to the right and bend at the knee slightly, reaching down and touching the floor and repeat going sideways to the left…

9) Use canned goods like soup or vegetables for weights as you do some of the above examples like jogging in place or jumping jacks


10) Dance to your favorite song making sure to get in some kicks forward and backward, swinging your arms side to side etc. It doesn’t need to be a dance that you know… just make it up as you go! 🙂

11)  While cooking, do arm curls with small hand weights. Do push-ups against the counter.

12) While talking on the phone, stretch, march in place or take a walk.


Make activity a priority.  Put exercise on top of your “to-do” list. Put it on your calendar and treat it like any other important activity.

Keeping yourself fit and active will prevent other health problems from popping up and will also give you a more positive view of yourself! Start out with 10 minutes of consistent exercise a day and work up from there. When doing this routine for 21 days, it will soon become a habit. Some habits are healthy… exercise is one of them! 🙂

I’m cheering you on! Thank you for keeping me accountable too! 🙂 ~Coach Shannon