The other day I was driving around town and saw people working in their gardens, fine tuning their lawns and washing cars. It was a day to be outside doing something. Well, it got me thinking: If people spent more time taking care of their bodies than their homes, they would be lighter and healthier. How can we justify putting our homes and yards ahead of our bodies? You have to help me answer that one because I know my priorities. Furthermore, my house is not that one in the neighbourhood that brings down the property values because I’m not taking care of it! When it comes down to my body or my house, my body will always take precedence.

If you are ready to start putting your body first, here are some things you can start doing today:

Go for a 20-minute walk or walk/jog using intervals. Start with two minutes at a brisk pace and then do one minute at a harder pace. Alternate two-minute brisk and one-minute hard until 20 minutes are reached. If this is too difficult, increase the easier portion to three minutes or consider decreasing the harder portion to 30 seconds or 45 seconds. Repeat this workout at least four days per week.

For each of the exercises below, complete three sets of 15 repetitions (unless otherwise noted) with minimal rest in between exercises. This routine should be done three days per week, ideally with a day off in between. After two or three workouts, if you are able to complete three sets of any exercise with ease, increase the weight or make the exercise more difficult.

Squats

Pushups

Standing rows

Bent over rows

Planks (three sets of 30-second holds)

Side planks (three sets of 20-second holds)

Bird dogs

The above exercises can be modified to suit your individual ability. Go to my blog at refinefitness.ca to see videos of each exercise.

My preference is that your intervals are done before your strength training so that you are fully warmed up before you start your strength training but this workout can also be split into two completely separate workouts throughout the day.

Your diet clearly plays a huge role in your success. Also start planning your meals at least three days ahead of time and start to food journal.

There you have it: a quick and simple way to apply spring cleaning to your body. Your garden can wait, your body can’t!