30/30 Writer's Workout Challenge (In Which I Channel My Inner Richard Simmons)

Sorry. I had to.

When you write for a living (or work a desk job), you know how hard it is to keep your body fit and healthy.

For one, most of us consume wayyyyy too much sugar than we know what's good for us. And for good reason: The brain needs glucose to process the 24-hour craze-fest of drama running amok in our never-stop-plotting writer heads. So don't feel guilty -- rejoice! When you reach for that third bag of Twizzlers, it's probably because you're hot on the trail of the next plot point. 

However, the other reason we desk monkeys tend to have more trouble in the "fit and healthy" arena is that we sit still for hours and hours on end. Sometimes days on end. Sometimes weeks! And we start to think that having a personal trainer or personal chef appear on our doorstep each morning isn't such a far-fetched idea.

How else are we to stay healthy AND churn out the next book or two?

Or three?

But not all of us can afford a personal trainer, or a gym membership, or Weight Watchers for that matter. And not all of us are interested in losing weight or sculpting our bods into chiseled David-like masterpieces. 

Some of us just want to work out in a FUN way to get our creative juices flowing. To keep our bodies active on a daily basis so we don't do our bodies long-term harm. After all, that's what being healthy is all about: everything in moderation -- even sitting.

If you just want to get yourself moving like me, then I invite you to join me for a 30/30 Writer's Workout Challenge: 30 minutes of exercise each day for 30 straight days.

You can do whatever exercise you like, wherever you like. Just make sure you log your 30 minutes each day for 30 days straight. 

I started mine today. After living in the Hermit Cave for 4 months writing a second book (and let's face it, the holidays), I lost all the strength I built up 2 years ago when I worked out on a regular basis. Back then, I was doing all my workouts with 20 pound dumbbells with ease. It felt amazing. I had so much more endurance than I do now. I had much less chronic pain, and I was a happier person all around. 

I want to get back there.

So! I started my 30 minute home routine this morning. 

(FYI: If you can, do your 30 minutes in the morning. People who get their exercise done in the morning tend to see better results than those who work out at night. It has to do with kick-starting your metabolism so that it revs high all day long while you're eating/working, rather than while you're sleeping.)

Some people expressed interest in seeing what I do for my 30 minute home routine, so I made up some handy-dandy circuit cards. (See below.)

Again, you can fill up your 30 minutes with whatever you want to do, but this is the routine I've tailored for myself over the years. I used to hate the idea of working out, but this routine is way more fun than running on a treadmill or working out at the gym -- at least for me. 

It may look like a lot at first, but once you get in the groove, it goes by super fast. These are exercises straight from the routine my personal trainer had me doing every other day 2 years ago. I've been doing it ever since because the results were so great. 

Of course, I added in a bit of my own flavor to make it fun. 

* You'll need a stability ball and hand weights for this routine. *

• First of all, wear comfortable clothing that wicks away moisture. You don't want to get overheated, especially if you have asthma like me.
• Have a bottle of water within arm's reach.
• Fire up the music! I like using dance music that I don't normally listen to throughout the day so my body learns to start moving whenever I hear those particular tunes. Muscle memory, baby! I have a Kesha station on Pandora that is perfect for this. I thumb up any song that gets me moving, and thumb down everything that slows me down. By now, my Kesha station is tailored perfectly to my 30 minute exercise routine.
• Do this routine right before your morning shower so you don't have to shower or fancify your hair twice in the same day. (Sometimes writers don't shower for days. This is one sure-fire way to make sure you're acceptable for those inevitable social encounters. Workout + shower = Always ready for the day.
• Last but not least: DANCE! Don't just work out -- get some freestyle dance moves going on in between reps. This is one reason I love doing this routine at home. I can get my freak on and no one is around to witness the visual atrocity. I'm telling you, when I incorporated free dance into my workout routine, I saw results a lot faster than just jogging, walking, weight-lifting, etc. Plus, there's just something about dancing that just seems crucial to the soul.

Start out with some fun. Jog around the house to that awesome dance music you have blasting down the halls. Then bust some moves for the kiddos or pets who have likely become your audience. Get down on the floor (on carpet or a yoga mat) and do your crunches, leg lifts, and bicycles. Don't forget to pet the various pets who have joined you on the floor. They're probably really excited that you've come down to "their level." Then hop back up and shake it for 2 more minutes.

Next, whip out your stability ball and slap that puppy against the wall. Squat time! I'm telling you -- these squats will have your thighs feeling like rocks in no time. Shake it some more, then finish off the aerobics section of the routine with jumping jacks, arm circles, and pushups. Then? Shake that thang! (Don't forget to drink some water.)

Now grab your weights (start with 2 to 5 lbs) and lie back on the stability ball. (Videos below to illustrate.) Work those arms like a champ! Lift the weights in time to the music if you can. Keeping up with the music helps it go by much faster (and makes it much more fun). 

Switch your playlist to a few slower songs and do 2 minutes of slower free dance. Finally, do 5 minutes of stretching on the floor to fully cool down.

That's it! 

Here are short video demonstrations of the exercises in my routine. I found them all on YouTube. Watch them for entertainment's sake if nothing else. 

Chest Press on Stability Ball: http://www.youtube.com/watch?v=y1kchJg7nrY

Chest Fly on Stability Ball: http://www.youtube.com/watch?v=3r9c6DfhrfI&feature=related

Stability Ball Squat: http://www.youtube.com/watch?v=MXwWuFI9oMA&feature=related

French Press on Stability Ball: http://www.youtube.com/watch?v=tohAoKaqmB0

One-handed Tricep Extensions: http://www.youtube.com/watch?v=BmLdPVm2nAI

Concentration Bicep Curls: http://www.youtube.com/watch?v=Ywx1PYJGnok

Bicycles: http://www.youtube.com/watch?v=tNCWDOZMwEI

Let me know if you're joining in on the 30/30 Writer's Workout so we can keep each other motivated. Follow along with me and others on Twitter by following the #buttoff hashtag. 

And please, do this for fun, health, and the challenge of it. Being active is what's important -- not necessarily being a smaller size. I dare you not to look at the scale until the challenge has been met. ; )

Have fun!