Consistency and Off Days

We all know consistency is key when it comes to reaching our fitness goals. While regular gym sessions are important, what you do on your off days can also impact your progress. So, today, I wanted to share with you 7 easy ways to add conditioning to your off days.

1. Post-Meal Walks: Take advantage of the opportunity to move by enjoying a 10-minute walk after each meal. It’s a simple yet effective way to boost your daily activity level.
2. Engage in Sports: Whether it’s a game of pickleball, tennis, or a round of golf, playing a sport not only provides a fun way to stay active but also helps improve agility, coordination, and cardiovascular health.
3. Steady-State Cardio: Dedicate 40 minutes to steady-state cardio, keeping your heart rate between 60% to 75% of your max heart rate. This could be on any cardio machine of your choice or even outdoor activities like cycling or jogging.
4. Rucking: Strap on a backpack filled with a few books and take a brisk walk for 30 minutes. If you can find a few hills even better. This weighted walk helps improve endurance and strengthens your legs and core.
5. Sled Push and Loaded Carries: Spend 20-30 minutes alternating between sled pushes and farmer’s walks with light to moderate loads. It’s a challenging yet effective way to improve strength and conditioning.
6. Interval Training: Incorporate intervals into your off-day routine by alternating between 15 seconds of high-intensity effort and 45 seconds of recovery. This could be done on various equipment like rowers, bikes, sleds, battle ropes, or even with sprinting.
7. EMOM Workouts: Try an Every Minute on the Minute (EMOM) workout where you complete a series of exercises within a minute, using the remaining time as rest. It’s a fantastic way to build endurance and muscle strength simultaneously.