Written by Heather Williams, Certified Fitness Professional
Heather Williams is well-known when it comes to empowering women in midlife to prioritize their well-being and thrive. She is the founder of Journey24EverFit, an online fitness platform offering Fitness and Goal Coaching, Personal Training, and virtual fitness classes.
The moment I laid eyes on the yellow house in the birthday photo of my husband and me, a wave of nostalgia washed over me. Its yellow siding, reminiscent of my grandparents' home, brought back cherished memories. It's genuinely intriguing how our subconscious works, isn't it? I hadn't consciously chosen this spot for the photo at that moment. But now, as I reflect, I realize I was subconsciously seeking to create a new memory that would forever be intertwined with the echoes of my past. It was a moment of weaving a memory within a memory, connecting the present to the experiences that have shaped me into who I am today.
The yellow siding in my grandparents' home, a symbol of resilience and renewal after a devastating fire, held a profound place in our family's narrative. Yet, I hadn't fully grasped the depth of this narrative's influence on my life until I found myself gazing at the series of birthday photos.
The sensation I felt was like playing word games, discovering hidden words within a single word. It's a rewarding feeling, uncovering something that was always there but not immediately apparent. The satisfaction of piecing together a puzzle and finding the extraordinary in the ordinary resonates deeply with me. This feeling is similar to my fitness philosophy, where we can find hidden workouts within our daily activities. These small, unnoticed movements can contribute to our overall fitness.
We all have the power to uncover the extraordinary potential in our routines. So, how can we begin to identify and embrace these hidden workouts? By taking a closer look at our daily lives and activities, we can recognize the many opportunities for movement and self-care that we may have previously overlooked.
1. Cultivate mindfulness
Take a moment to consider how your everyday tasks, like housework or gardening, engage different muscle groups and contribute to your overall physical activity. By being fully present and mindful during these activities, you can appreciate their value as hidden workouts and maximize their potential benefits. Additionally, incorporating movement breaks throughout your day, especially if you spend long hours at a computer, is a great way to split up a scheduled, structured workout or get in much-needed stretching while giving your brain and eyes a breather.
2. Focus on form
Just as maintaining proper form is crucial in a gym, be mindful of your posture and technique when performing daily tasks. Engaging your core, maintaining proper alignment, and using the right muscles can transform everyday activities into effective hidden workouts. Pay attention to your body's movements and adjust as needed to ensure you get the most out of each activity while minimizing the risk of injury.
Trainer Trick: Remember to breathe normally and keep your shoulders from elevating towards your ears when engaging your core. Maintain proper form and avoid unnecessary tension in your upper body while performing your hidden workouts.
3. Incorporate resistance
Look for opportunities to add resistance to your daily activities to increase their effectiveness as hidden workouts. For example, when grocery shopping, take extra steps by walking the store's perimeter before starting shopping. This will increase your walking distance and allow you to survey the store's offerings. For shorter trips, use a basket instead of a shopping cart to engage your arm and core muscles as you carry your items.
Stairs at home, work, or even the mall are excellent opportunities to exercise without the anxiety of trying to fit it all in. Taking the stairs instead of the elevator or escalator can challenge your leg muscles and cardiovascular system, helping you make the most of your daily routine.
Trainer Trick: Remember, you can still be chic in sneakers. Wearing comfortable shoes when spending a day at the mall may encourage you to take those extra steps and turn your shopping trip into a hidden workout.
4. Make it social
Finding a balance between friends and fitness can be challenging, but turning your hidden workouts into social activities can make them more enjoyable and help you stay motivated. Plan active outings with loved ones, such as exploring a nearby park or riding a bike together. Combining your hidden workouts with social interaction will make you more likely to stick with your fitness efforts and find joy.
Trainer Trick: If you're having trouble finding an exercise buddy, consider joining a local walking group or creating your own. I am inspired by my client, Sheena, who made a virtual walking group with her best friend and daughter. This has been an excellent way for them to keep in touch and support each other while prioritizing their fitness goals.
5. Celebrate your fitness progress
Celebrating your achievements is not a hidden workout but an essential part of any fitness journey. Recognizing and acknowledging your accomplishments, no matter how small they may seem, is crucial to staying motivated and committed to your hidden workouts. Take a moment to appreciate your extra steps while doing household chores or how you engaged your core while carrying groceries. Acknowledge the positive changes you're making in your daily routine and their impact on your overall well-being. Celebrating your progress within your process is critical to staying on track and finding joy in your fitness journey.
Trainer Trick: Keep a fitness journal or use a smartphone app to track your hidden workouts and the progress you've made. Seeing your efforts add up over time can be a powerful motivator and remind you of the importance of staying consistent with your fitness journey. Remember, progress within the process is a fundamental aspect of my brand philosophy, and it applies to traditional and hidden workouts.
Remember, progress within the process is a fundamental aspect of my brand philosophy, and it applies to traditional and hidden workouts. Embracing this mindset will help you find joy and fulfillment in your fitness journey as you celebrate each small victory and recognize the extraordinary potential in your everyday life.
Start empowering your fitness journey by incorporating these hidden workout tips into your daily routine. As you cultivate mindfulness, focus on form, incorporate resistance, make it social, and celebrate your progress, you'll discover a newfound appreciation for the opportunities for growth and self-care surrounding you. Remember, every step you take towards a more active and balanced lifestyle is a step towards renewing your energy and thriving in your business and personal life.
I invite you to schedule a Wellness Chat. During this complimentary session, we'll explore your daily routines to uncover hidden workout opportunities to help you achieve your wellness goals. Imagine turning mundane tasks into powerful fitness moments without feeling overwhelmed. Together, we'll create a personalized plan that seamlessly integrates fitness into your busy life, empowering you to reclaim your joy and thrive personally and professionally. Schedule your Wellness Chat today, and take the first step towards a healthier, more balanced you.
Read more from Heather Williams
Heather Williams, Certified Fitness Professional
Heather Williams is a certified fitness professional with 37 years of experience empowering women over 45, particularly executives and business owners, to prioritize their well-being and reclaim their vitality through her holistic approach to fitness. As the founder of Journey24EverFit, an online fitness platform, Heather offers personalized Fitness and Goal Coaching, as well as virtual fitness classes. Her unique methodology uses fitness as a foundation for daily self-care, combining physical fitness with mindset strategies to help women rediscover joy, boost their energy levels, and thrive in both their personal and professional lives. Heather's clients praise her for her flexibility, sincere dedication to her profession, and her positive energy and influence. With her expertise and passion, Heather is committed to ensuring that no woman is left behind on her journey to optimal wellness.
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