As a co-owner of a small business, just like everyone else, I find it hard to find time to exercise.

However, I found a way to fit in quite a bit of exercise every day and still get business work done and maintain the goals of the business. I do three 15 minute workouts each day, which of course equals 45 minutes total. Not bad, huh?

** Please note to talk with a physician before starting this or any other a fitness program as I am not a licensed fitness practitioner.

Here is a fitness routine that I developed for myself and I thought I would share with you all:

First 15 minute segment - (Stretching & Flexibility)

• Five minutes of stretching
• Five minutes walking in place
• Five minutes of yoga poses

Second 15 minute segment - (Aerobic)

• 2 1/2 minutes jumping rope
• 1 min rest
• 1 1/2 jumping rope
• 5 minutes front kicks and punches
• 1 min rest
• 2 minutes jogging in place
• 2 min stretch

Third 15 minute segment - ( Strength Training)

Upper Body Cycle

• 1set (12) of bicep curls
• 1 set (12) tricep kickbacks
• 1 set (12) overhead press
• 1 set (12) upright rows
• 1 set (12) forward arm raise
• Repeat each cycle 3 times
• 3 min stretch

Lower body cycle

• 1 set (12) of forward lunges
• 1 set (12) of side lunges
• 1 set (12) of squats
• 1 set (12) of side leg raises
• 1 set (12) of front kicks
• Repeat Cycle 3 times
• 3 min stretch

**I alternate lower and upper body cycle for 3rd segment.

DONE!! - You have just completed a 45 minute workout!!

A few tips that I find helpful:

1) I try to do the first 15 minute cycle before the business day starts. It gives me a chance to relax and allow me to be ready for the day.

2) Remember to breath full breaths, in through your nose and out through your mouth (except when doing yoga - this is all nose breathing.)

3) When doing the strength training - concentrate on the muscle you are working on and remember to pull in your abdominals.

4) Don't forget - just because you have worked out, does NOT mean you can eat anything you want. Moderation is the key!

About the Author: Now a key partner, Teresa Morrow joined Morr Services Inc in 2005 as the business and marketing manager. Previously, she worked in corporate administration. Morr Services, Inc is a full service flooring & concrete restoration business in St. Petersburg, Florida.