Got Three Minutes? You've Got Time to Workout

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What’s your relationship with movement? It’s easy to fall into an “all-or-nothing trap.” What good is a workout if it’s not at least an hour or you’re not dripping in sweat at the end? What if I told you that “workout snacks” could enhance your quality of life and overall fitness?

Don’t discount the power of burst training when you're low on time. Here are a few real-life examples:

• Do 10 burpees

• Run around the yard with your dog

• Play a game of tag with your kid

• Take the stairs

• Have an impromptu dance party between Zoom calls

• Jump rope to failure

And now for the million-dollar question: how much do you need to exert yourself to get results? If you can speak comfortably but can’t quite carry a tune, that's considered "moderate." If you can only speak a few words, or none at all, that's how you know you've hit the “vigorous” territory.

Not up for something that gets your heart racing? That’s OK. An abbreviated and toned-down workout still promotes cardiac health.

Interested in learning more about how fitness can fit into your life? Contact me for a free consultation.

Make your comeback

Life happens. Sometimes we’re pulled in different directions and have to take a break from our workout routine for whatever reason. We all have peaks and valleys in fitness (and life — trust me. It doesn’t matter how long you’re out of the game   — what matters is you recommit. I am writing with some advice to do just that.

Come up with a plan and stick to it. If it’s been a while since you’ve worked out, you may need some extra accountability. That could mean putting workouts on your calendar, electronic or otherwise. You might even consider asking friends and family to check in on your progress.

Go slow and steady. A strenuous workout after a period of being sedentary can be a shock to your system. When coming back, take care to be conscientious about your level of exertion and the length of the sessions. You don’t want to overdo it, get injured and then get discouraged. On that note, be sure you’re stretching after a workout and building in time in your routine for recovery. Foam rolling, hot baths, chiropractic, massage are all great ways to address and prevent aches and pains. 

Tune in. Listen to your body. Maybe a high-intensity cardio or strength training workout isn’t what you need right now. Maybe you need a restorative yoga class instead. Movement is movement!

Track progress. How will you know if you’re getting back to your baseline? Apps can help you record your workouts so you can compare and contrast data and feel a sense of accomplishment.. As the saying goes, you can’t control what you can’t measure. 

Celebrate small victories. How you define wins will be up to you, but don’t forget to stop and acknowledge the work you’ve put in. You rock!

Remember, sometimes the comeback is greater than the setback!

5 ways to feel more confident at the gym

Feel like a fish out of water at the gym? You’re not alone. When I was new to fitness, I felt insecure and unsure of myself. But I didn’t let that stop my progress. Following are ways to feel more acclimated to a gym setting:

1. Practice exercises at home.

One way to feel more at ease at the gym is to have a familiarity with the basics. Start with bodyweight moves, like squats, push-ups, lunges and core exercises. This is a good way to build confidence so you can work your way up to more advanced moves. 

2. Have a game plan.

You can beat insecurity by hitting the gym with a prescribed workout plan. Don't just settle for something you find on the internet, though. Instead, consult a trainer to help you develop a program specific to your goals and abilities. 

3. Build a playlist.

Your favorite music, especially if upbeat and energetic, can provide a soundtrack to your workout and keep your spirits up. So don’t be afraid to build a playlist and rock out between reps.

4. Be kind to yourself.

Between each set that you perform, take a look in the mirror or pause for a moment and give yourself a compliment. Positive self-talk is powerful!

5. Find a workout buddy.

There’s strength in numbers. Not only can a workout partner keep you accountable, they can help calm some of those newbie jitters. 

Remember, every gym rat was once a newbie. Consistency is key. Show up and over time you’ll feel more at home at the gym. You’ve got this!