Got Three Minutes? You've Got Time to Workout

View fullsize

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.

Mental strength: Is it in you?

It’s true: We talk a lot about physical strength in fitness.  But what good is physical prowess if you don’t have the mental strength to back it up? I believe the latter is an important piece of the wellness puzzle, even if it’s easier said than done. 

Changing your outlook requires more than surface-level work. Instead, it means honing certain habits that can improve our mental and emotional dimensions of health. Here are a few ideas:

1. Practice mindfulness

If you struggle with persistent negative thoughts, meditating can help you redirect. You might find you experience reduced stress, anxiety, and depression, as well as better sleep and lower blood pressure. Do you want to get started? Check out this blog for some ways to adopt a healthy mindset. 

2. Stay active.

The mind-body connection is real and powerful. That’s why most people feel their best physically and mentally when they’re consistent with a program. Aim for at least five days of exercise per week, with a minimum of 30 minutes per day. 

If you’re short on time or don’t have a gym membership, no worries! Go for a walk with your dog, partner or friend. Get lost in the woods on a hike. Just keep this in mind: it’s important that you find an activity you really enjoy so your brain will form a positive association. 

3. Ask for help when you need it.

If you haven’t been feeling your best, you don’t have to continue down that path. It’s a healthy practice to seek support from the caring people in your life. It could be as simple as sharing the day’s frustrations with a friend or requesting time off at work. 

4. Find your people

Friends make life sweeter and can help you see problems from different angles. Wherever you find your support network —you should make them a priority.  These connections can really help you become a more confident version of yourself — especially when times get tough.

As you may have guessed, mental strength isn’t developed overnight, but we can make strides to boost it. Just like our biceps, our brain is a muscle—and perhaps the most important one.

Without putting in the mental work, we won’t rise to our highest potential physically. As you invest more time and energy in building mental fortitude, be patient with yourself. Every habit change or choice puts you on the right path. 

A Covid-19 survival guide: Control what you can

Right now a lot of things are outside of our control. It can be easy to feel helpless and the anxiety can be debilitating at times. I find personally that during in times of uncertainty, it helps to control what you can and the rest will take care of itself. (You’ll go crazy otherwise). That said, here are a few areas on which you can place your focus:

Sleep

Everyone is different but most adults need at least 7 hours of sleep a night to be at their best. Sleep hygiene is equally as important. So do what you can to maintain good habits so your body is supported. We tend to make better choices when we get adequate rest. So get those Z’s!

Movement

Notice I said movement and not “exercise” per se. You can find ways to move your body that don’t involve deadlifts or pushups. For example, housecleaning burns calories. (Use the handy calculator to determine the specifics. )Walking your dog or riding your bike can get your heart rate up, too. And fresh air can be rejuvenating after being stuck inside for so long. Last if you’re working from home, be sure to make time for fitness. Try these desk-friendly exercises.

Nutrition

While I am neither a nutritionist nor a dietician, I can’t give specific advice. But I can tell you that, generally speaking, maintaining a diet rich in fruits and vegetables can boost immunity. Also, stay hydrated, my friend. A good rule of thumb is to drink at least half your body weight in ounces. I add a natural flavor to mine called Stur to give it a kick.

Social connection

We all miss coffee dates, lunches and in-person human contact in general. (Sigh) Don’t forget about video chat, handwritten cards and staying connected through social media.

How are YOU staying sane?

Staying balanced during COVID-19

We live in uncertain times right now, with anxiety concerning COVID-19 running high. It can be easy to feel like throwing in the towel and abandon our routines. After all, it’s hard to plan when we don’t know what tomorrow might bring. When I start to feel on edge, here are a few activities I turn to:

1. Embrace gratitude. Not only does it feel good emotionally to reflect on the good things, it can boost our immune system.  Whether it’s just setting aside a few minutes to think about all the positive things in your life or in the world or sitting down to engage a formal journaling practice, there’s a lot to gain from this exercise.

2. Move. Right now your fitness routine is probably on hiatus, or at  the very least it’s been modified. That’s OK! I went for a hike yesterday and although it was gloomy, it felt amazing to get some fresh air. You can also find free home workouts on YouTube. From barre to yoga, it’s all there! Here are some other tips from ACE Fitness on getting the most from a home workout. 

3. Rest: Life is about yin and yang. Sometimes it’s the occasion to be active and sometimes it’s appropriate to rest. I know I've slept more in the last week or so because all my social engagements have been cancelled or postponed. If you’re having trouble in this area, I highly recommend this blog.

4. Explore. Is there a home-based hobby you’ve been meaning to try or take to the next level? I started Rosetta Stone a few months ago to learn Italian and plan to pick up the pace there. Maybe baking? Reading?

5. Nurture. It’s especially critical that you maintain a healthy, balanced diet right now. While I can't give specific advice, I can tell you that fruits and vegetables are nutrient rich and can boost immunity. Reset the urge to eat a lot of processed foods.

6. Check in. In-personal interaction might be on hold, but phone calls, texts, video chat, and letters are not banned. Stay in touch with friends and family, especially those without a strong support network. 

7. Lend a hand. So many nonprofit organizations are in need of donations right now. If you can spare some money, I highly recommend giving what you can. I know the American Red Cross is experiencing a blood supply shortage, so you might consider donating in that capacity.

Stay healthy and balanced, friends! We’re in this together.