Daily Life/No Time to Workout…UGH!

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Struggles, commitments, obligations, deadlines, everyday life, call it what you will, we all have them. Sometimes it seems that there is never enough time to workout, or any for that matter. Being a Personal Trainer, parent, business owner, husband and all of the other labels that go with that, I face this myself.

Life can and does become hectic at times. It is very easy to think that nobody else could possibly have the difficult issues that face us everyday. The truth is we all do, we just handle them differently. Some people prioritize better, ask for help, or just push through hoping that it will all fall into place.

When you feel overwhelmed, like you cannot possibly take on anything else, stop and give yourself a pat on the back. To have made it as far as we do takes an enormous amount of energy; mentally, spiritually and physically.

Set aside or just take a couple of minutes each day to connect with yourself, your friends, and your loved ones. Squeeze in a few minutes of exercise to keep your body fit and healthy enough to continue to give your 110% at everything that is thrown at you. The more we let ourselves go, the harder it is to bounce back.

Fitness comes in many forms, and not all of it is physical. No matter what you choose to make your foundation, make sure you inspect it and keep it strong.

In fitness, Bob

Ten Minute Exercise Benefits

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Most people that don’t exercise, state that they do not have the time. In this busy world where we try to micro manage as much as we can, exercise takes a back seat. WHY? Do you have 10 minutes?

Bouts of exercise lasting as little as 5 minutes have proven to be effective and most people can find 10 minutes here and there. Do you find yourself in front of the TV after eating? Commit to walking in place during commercials. You will drop fat and triglyceride levels in your bloodstream. You will also lower your blood pressure.

A study in Preventative Medicine in 2006 found that sedentary individuals that worked out in multiple  6 minute sessions, reached their fitness goals similar to those achieved by individuals working out for 30 minutes. This does not mean that a less is more approach, is a cure all. Only use this as a means to fill in gaps or to begin adapting to exercise.

You need to work up to 30 minutes a day, 3-5 times a week. If using the 5 minute approach, the math brings that to 6 times a day or 3, 10 minute bouts a day.

Mini workouts can be daily tasks such as sitting down then returning to a standing position. Setting an object on the floor, standing up then retrieving it. When doing these types of movement, make sure your posture is in correct form.

There are many apps now that you can download to design yourself a routine based on the amount of time you want to devote, the muscle group you want to work and whether you want a cardio or body weight routine. Sworkit is a good one and even shows you how to do the exercise. It is a personal trainer program on the go. Don’t forget about isometric exercise as well. Remember, ten minutes will make a difference!

To fellow blogger Frugal Hausfrau, I hope this helps. I believe that the flood of interest in shorter workouts is due to the increasing fact that we are becoming an obese society. We also fill our days with more tasks and therefore don’t see how we can fit more in.So now the push is to motivate those who do not exercise, to at least try to get in smaller amounts of exercise. However the body will adapt to repeated movement within a few weeks and the need to be challenged must be met. New movement, faster motion, a different routine or a longer session will do. Don’t think walking is a challenge? Speed it up or vary the pace. Try walking backwards, you will recruit new muscles. Hop, skip, jump or sidestep. Whatever you choose for your ten minutes, just keep at it!

In fitness, Bob

Weight Loss Plateaus

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Have you ever started a diet or weight loss plan, only to hit a plateau or hump that you just couldn’t get over? Were the goals that you set for yourself reachable in the time frame you allotted? Did you find yourself cheating occasionally or skipping workout days.

Some of you may know that in order to lose weight you must expend, or use, more calories than you take in. You will need to workout a little more to get rid of the extra weight that you have put on as well.

When beginning an exercise routine, most people experience their best results, however the body adapts to the exercise routine and is no longer challenged the way it was before. If all you monitor is the scale, you may not even see the results. This is due to the fact that you are burning fat and losing mass. You may even see an increase in your weight because you are building muscle. This new muscle growth will help you achieve the results you want.

You must hold yourself accountable with every bite you take. If you consider how much movement is required to burn the food energy you ingest, you may achieve greater results. This is not to say that you should starve yourself either. In a starvation mode, your body will adjust by storing the food it takes in as fat, so that it does not burn it as fuel. You will actually begin to lose muscle mass.

Try to keep an honest journal of what you consume and how you were feeling at the time you ate it. Were you angry, happy, with other people or alone? Condiments and drinks will add to your intake of “invisible” calories quickly. I love eggs, but at 70 calories each or 17 for the white only, sometimes I sacrifice a yolk or two. This helps my cholesterol as well.

Change up your workout routine. As I said, the body will become accustomed to the exercise, and your nutrition needs will change. Do you fidget? Maybe you should. Movement uses energy. Sing to yourself and tap your foot, or get up for a quick walk to a friends cubicle, the restroom even if you don’t need to use it, just start moving more. And if you increase your water intake, (hint hint), you will have the need to get up and move.

Don’t fall for for rapid weight loss pills, gimmicks, machines, or diets of whoever is famous at the time. If you do not make this a lifestyle change, then you won’t have a life changing event. Consider hiring a Certified Personal Trainer that will help guide you through your journey. Stay motivated, accept that you may have setbacks, and overcome them.                                                                          In fitness, Bob