Royal Fitness on the Go

By Hannah Jackson
June 25, 2014

What is the secret to Kate Middleton’s fitness routine?

With athletic genes and a lifetime love and passion for sports in the Middleton family, there is no doubt that The Duchess of Cambridge loves to take part in sports and activities.  Now that little Prince George is on the move, from crawling to beginning to walk , The Duchess will have her hands full in trying to find time to fit in her fitness  routine.  I can’t help but relate to Kate in this area. While I am not raising a future monarch of Great Britain, I am busy juggling a career, and a social schedule that can make making time for fitness tough.  What I have found are little things in my day to day routine that I can modify to maximize my physical activities throughout the day.
Credited Feature Flash /

Morning Routine:

I start my day by taking the stairs down to my underground garage. I live on the top floor of my apartment which DOES have an elevator but to get my heart rate going in the morning, I opt for stairs. When I arrive at work, I usually try to park my car in a parking spot furthest from the entrance. Again, any extra steps I get in the day helps me be active and feel better in general.
Helpful Tip:
With my “big girl” job, I need to dress the part from head to toe (just like Kate!).  However, to get these extra walks and moments of physical activity in each morning, I start off in my tennis shoes and then change into pumps, heels or flats in the privacy of my office or a private area. 

Afternoon Routine:

Since my job is your typical office job which requires a lot of sitting and looking at the computer, I like to take a walk in the middle of the day. This lets me get a breath of fresh air, as well as a chance to get some mid day physical activity in. Usually I do this on my lunch hour either before or after my lunch.  If necessary, throughout the day I find the most active alternatives. For example, I take the stairs in the building instead of the elevators. Instead of emailing my colleagues, I will occasionally walk down to their offices to pop in to say hello and relay a message (in addition to an email with the message).  This helps build your social capital (connecting face to face with your colleagues) as well as gives you a reason to get up and out of your office space!

Evening Routine:

Evenings I usually head to the gym for either a Zumba class (Kate may do the same, her distant cousin is a Zumba instructor, after all!)  or time on the treadmill. This is my more formal designated work out time.  I close out the day by walking up the stairs to my apartment unit, instead of taking the elevator. I also do small things throughout the evening to maximize physical activity.  Instead of using the remote to change channels, I get up off of my couch and physically go to the television to change the channel or volume. Remember that housework is
considered physical activity too! It doesn’t have to be formal to be fitness!!!  Throughout the day I make sure to stay hydrated by drinking water. Not only is water good for your body and immune system, it’s also GREAT for your skin!!! I have also found that drinking more water throughout the day also improves my energy and mood!! It’s the small changes that lead to big results, so don’t give up and keep working
towards your goals!  Remember that any movement is better than none, so don’t feel like you have to do sprints all day long. Adding short bouts of exercise throughout the day will help you burn more calories and reduce stress.  There is no doubt that Kate sneaks in these little extra moments of fitness in her day.  Hopefully with these tips, you too can keep fit with your royal schedule!



Every day-Everywhere Exercise:

If it’s allowed, sit on an exercise ball instead of a chair. This will strengthen your abs and back and you’ll work on your posture without even
Set an alarm to go off every hour to remind you to stand up and move around.  Even if you just swing your arms or take a deep breath, you’ll feel more alert.
Use the restroom on another floor and take the stairs (can also be applied in the home)


Credited Mr.Links /

Kate Approved Office Workouts for Your Core 

(Here are some basic exercises you can do in the privacy of your office/cubicle while you work!)

Equipment: A chair and a water bottle

1.  Chair Exercises

Chair Squat: While sitting, lift up until your hips are just hovering over the chair, arms out for balance.  Hold for 2-3 seconds, stand all the way up and repeat for 16 reps.

Dips: Make sure chair is stable and place hands next to hips. Move hips in front of chair and bend the elbows, lowering the body until the elbows are at 90 degrees. Push back up and repeat for 16 reps.

office squats

2.  Wall Sits

Place your back against the wall and bend your knees 90 degrees as if you are sitting in a chair. Hold for 15 seconds (15 reps) and 30 seconds (20 reps). This will help strengthen your core area.
wall sits

3.  Water Weights

Side Bends: Hold a water bottle with both hands and stretch it up over the head, arms straight. Gently bend towards the left as far as you can, contracting the abs.  Come back to center and repeat to the right. Complete 10 reps (bending to the right and left is one rep).
Ab Twists: Hold the water bottle at chest level and, keeping the knees and hips forward, gently twist to the left as far as you comfortably can, feeling the abs contract. Twist back to center and move to the left for a total of 10 reps. Don’t force it or you may end up with a back injury.
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