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Updated: Apr 26, 2023

Whether you like to take a lot of vacations with your family, or have a lot of hobbies that keep you busy throughout the week, it's totally possible to incorporate regular exercise into your day to day life to help you meet your goal of 30-minutes of physical activity every day.


A good workout routine doesn’t have to be anything complicated, just a few quick and easy 5 to 10 minute options that you can sprinkle into your every day life.



Here are our top 5 tips to help you build a solid workout routine that will fit any lifestyle:


#1. Track your progress

Whether you want to lose weight, bulk up, or simply maintain a routine that works for you, tracking your fitness progress will help keep you on the path to success.



#2. Consistency is key

From wake times to sleep times, stretching and cardio, time of day is very important.


Simply waking up and going to bed at the same time every day, even on the weekends, will help you maintain a consistent sleep schedule. It actually stabilizes your body’s internal clock and overall quality of life.


Having a set of workout clothes washed and ready to go, as well as a designated workout space in your home that feels accessible and inviting will also help things flow.



#3. Keep it simple

Starting with the 4 types of basic exercises and including them all in your weekly workout routine will help you reach your fitness goals by breaking your daily goals into just 5 to 10-minutes per day of each type!


Endurance: (10 mins)
  • Walking, Jogging, Dancing, and Swimming are all great forms of cardio that will help you build endurance. Remember! Climbing stairs and hills, house work and yard work such as vacuuming, raking, mowing the lawn, and gardening, definitely count too!


Strength: (10 mins)
  • Lifting weights, using a resistance band, and doing body-weight exercises such as push-ups, dips and crunches are all great ways to help you build muscle.


Balance: (5 mins)
  • From simply standing on one foot at a time, to walking heel-to-toe, to practising Tai Chi and yoga, balance training will help you create core strength to increase your overall stability, which will help prevent potentially lethal falls.


Flexibility: (5 mins)
  • Investing time in stretching and doing yoga will help you not only improve your overall physical performance, it will help your joints move through their full range of motion and reduce your overall risk of injury.

Adding a variety of workout options to your weekly workout routine will help keep you interested and engaged in your workout, maximizing your overall workout results.



#4. Active Rest

Rest and recovery are very important aspects of maintaining a healthy lifestyle, but you shouldn't be completely sedentary on a day that you're not scheduled for a workout.


Instead, doing a bit of light stretching and walking in on your days off, will help keep your body ready and primed for your next workout day.


Listen to your body, and rest when you need to.



#5. Mix it up

Our bodies easily adapt to an exercise program after about six to eight weeks. You need to modify your exercise routine to avoid reaching a plateau once your body adapts to the repetitive training stimulus.


So while you maintain consistency in your times of day, clothes and space; mixing up what your workouts consist of every 1 to 2 months is very important.



The most important thing to remember is that you can and should maintain a flexible workout schedule by having a few go-to routines to choose from, not only to help with your schedule rotation, but also to help keep things interesting!


The trajectory of staying fit and healthy doesn’t need to overwhelm you with fitness goals, especially if you create a plan that’s loose, yet structured.


Have fun with it, and see what happens.







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Updated: Apr 26, 2023

Staying fit is as simple as getting active two-and-a-half hours per week, and can be done in just 2-to-3 10-minute intervals throughout the day.

Taking small steps and making healthy movement choices throughout the day can make a big impact!


Waking up with some light stretching and a short walk is absolutely ideal for people of any age.


Pro tip: Standing while reading, rather than sitting, is a great trick to help you escape the lure of a sedentary lifestyle.


Beginning your day with movement makes it easier for you to maintain the momentum throughout the day and ending the day with movement will carry that momentum into the next!

So, once you've got the momentum going, why not create a routine for yourself? Check out these tips and tricks on how to build yourself the best workout routine for you!

After just three months of regular integration of physical activity in your life, you can expect to experience better overall health, posture and balance, muscles and bones, confidence, and an overall more positive outlook on life.



5 benefits of a daily 10-minute workout

#1. Prevention:

Did you know? If you've already had a heart attack, becoming more active may help to prevent another one! Getting into the flow of a daily 10-minute workout will very likely help you avoid most, if not all, major health complications beyond obesity, including:

• high blood pressure

• high cholesterol

• type 2 diabetes

• osteoporosis

• many kinds of cancer

#2. Mobility & Stability:

If you are experiencing arthritis or osteoporosis, fitting a 10-minute workout into your daily routine is extremely helpful in maintaining your mobility. Ensuring you have a well-rounded daily workout by incorporating stretching, balance and resistance training will definitely increase your overall stability, which will help prevent potentially lethal falls as you age.

#3. Routine and Ease:

Dedicating just 10-minutes once a day - three times per week, to an accessible routine that fits your comfort zone won't feel as intimidating, as perhaps a 30-minute workout might! But, it could help you get there if you stick with it! And, keeping it light at just 10-minutes at a time will help you maintain a sense of accessibility, as it won't be as overwhelming of a goal as a whole half-hour in one go. I am willing to bet that the ten minutes you put into your workout becomes something you look forward to, as well as master.


#4. Mental Health:

It's been scientifically proven that meeting the recommended goal of 150 minutes of physical activity per week will actually improve so much more in your life than just your physical body. Your confidence will grow as your body moves! Moving your body every day has also been proven to help:

• reduce stress

• increase energy

• improve quality of sleep

• and improve digestion!

All of which contribute positively towards your overall mental health!

#5. Aging gracefully:

Considering all of the above benefits, working in a daily workout will help you age gracefully and live a longer, healthier set of golden years than you would experience otherwise!

When your workout becomes something that you enjoy, then I guarantee it will soon become second nature to you, I promise.

Looking for a few more ideas? Check out my free videos along with this list of flexibility, cardio and strength-training ideas that may help you improve your golf game, check out my article on how to stay fit at any age!


Remember, have fun with it!

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Updated: Apr 26, 2023

In some parts of the world, golf season has come to an end. It’s important to keep up with our fitness so that we can start golfing again strong in the spring without injuring ourselves. A brisk walk around the neighborhood will do the trick; and autumn is a wonderful season to enjoy a long walk outdoors! 🍂


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