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Get Fit WITHOUT Running!

Running is often considered the go-to choice for cardio, but it's not for everyone. This post explores alternative exercises to get your heart rate up, regardless of your fitness level

Running is often considered the go-to choice for cardio, but it's not for everyone. This post explores alternative exercises to get your heart rate up, regardless of your fitness level or preferences.

Walking: The Undervalued Champion

Walking, whether outdoors, on an incline treadmill, or even with your dog, is a fantastic and often underestimated cardio activity. It elevates your heart rate, improving cardiovascular health. Additionally, incorporating hills or resistance, like weighted vests, further enhances the workout. Make walking a regular part of your routine, even if it's just around the neighborhood.

Farmer Carry and Suitcase Carry: Build Strength and Endurance

These exercises are perfect for adding a challenging twist to your gym routine or rest periods.

  • Farmer Carry: Grab two dumbbells, one in each hand, stand tall, and walk with proper form for 20-30 seconds, or until you feel challenged. This mimics a farmer carrying heavy items.

  • Suitcase Carry: Hold a single dumbbell in one hand, maintain proper posture, and walk for a similar duration as the farmer carry.

Both exercises emphasize proper walking form and can be adapted to different fitness levels by adjusting weight and duration.

Embrace the Power of Walking

Walking is readily accessible, suitable for most fitness levels, and doesn't put undue stress on your body. Incorporate it into your daily routine, explore your neighborhood, and experience the numerous benefits of this simple yet effective exercise.

Remember: This post is for informational purposes only and shouldn't be a substitute for professional guidance. Always consult with a healthcare professional before starting any new exercise program.

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Coach Malek Coach Malek

Conquer Your Goals with the Power of Place and Time

We all have goals, but turning those aspirations into reality can feel overwhelming. The good news is, there's a simple two-step strategy that can dramatically increase your chances of success: place and time.

Step 1: Define Your "Where"

The first step is to identify the physical locations where you'll perform your goal-oriented activities.

Need to get in shape? Consider:

  • The gym: Schedule dedicated workout sessions.

  • The kitchen: Plan and prepare healthy meals.

  • Your neighborhood: Map out running or walking routes.

Trying to write a book? Choose your writing environment:

  • Dining room: Create a dedicated writing space.

  • Car in Sausalito: Embrace a change of scenery for inspiration.

  • Beach: Immerse yourself in nature with a peaceful atmosphere.

By defining the "where," you transform abstract goals into concrete actions tied to specific locations.

Step 2: Lock Down the "When"

Now, schedule specific times for each activity in your chosen locations.

  • 2:15 PM at the beach: Dedicate focused writing time.

  • 8:30 AM after your workout: Schedule meditation or stretching.

  • Before bed: This is too vague, make it more specific.

  • 10:00 PM in my room: Write a page of your book before sleep.

Assigning specific time slots removes the guesswork and creates a concrete schedule for your goals. This reduces procrastination and increases the likelihood of consistent action.

Remember:

  • Write down your "wheres" and "whens."

  • Be specific. Don't just say "before bed" - say "10:00 PM."

  • Treat these commitments like important appointments.

By harnessing the power of place and time, you'll turn your goals from fleeting ideas into tangible actions, paving the way for success.

Share this post with anyone who wants to conquer their goals!

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meet your coach

Malek Banoun,

Fitness Coach / Personal Trainer since 2012

Current Marin Catholic High School Strength & Conditioning Coach

Past Facilities Coached; Orangetheory, F45, Fitness SF, 24 Hour Fitness

Loves music and being outdoors

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Best of Mill Valley Award 2023

TRY TODAY FOR ONLY $7

Level Up Your Game

1:1 Personal Training Plan

Daily Communication with your Coach