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Time

27/2/2013

 
After my post on my Facebook page Monday about using lack time as an excuse not to exercise, I thought I would add to it.
All too frequently people remark that they do not have enough time to exercise.  In my opinion, that's a cloak, they may as well say I can't be bothered!


Lack of time or space shouldn't stop you!! 


An effective workout can be done with no equipment and in the minimum of space. If the space is as long as you are and as wide as your arms stretch, you have enough space.  And, if time is the excuse, try 15 minutes a day or even less!


Now what else do we need???


YOU! 


That is,  "YOU" with energy, effort and motivation!


Lets face it without "YOU"  the space, time and workout are pointless. So based on having all of the ingredients, try this!


Warm up 5 mins
Marching, knee lifts, hamstring curls, torso twists, 1/2 or shallow squats whilst circling arms.


Workout 4 or 8 mins 
20 seconds x Burpees                           10 seconds rest
20 seconds x Squat Jumps                  10 seconds rest
Repeat 4 rounds total
= 4 mins


Either repeat the above or change to the exercises below or stretch.

20 seconds x High Knee Sprint                         10 seconds rest
20 seconds x Lunge Jumps alternating          10 seconds rest
Repeat 4 rounds total
= 4 mins


Stretch 2 mins
Dedicated stretches to the muscles worked.


Total Time 11 or 15 mins


There are millions of combinations of exercises for this style of workout. The exercises can be chosen relative to ability. So a complete beginner could well start with:-
5 min warm up
20 seconds x Brisk March           10 seconds rest
20 seconds x Squats                    10 seconds rest
4 rounds total


20 seconds x Knee Lifts                          10 seconds rest
20 seconds x Lunges alternating          10 seconds rest
4 rounds total
2 minute stretch


All abilities should aim to get in as many reps as possible with good technique and without stopping over the 20 seconds. Try to use exercises that incorporate as many muscles as possible; for example, with the squats and lunges, reach up with the arms as you stand. Even chair bound people can use this style of workout to get exercise into their daily routine.


This style of workout is based on the Tabata method and can be applied to a whole host of activities including cycling, running, swimming, using hand weights or kettlebells or medicine balls and equipment in the gym too. Simply 20 seconds of activity flat out at your highest intensity possible, using as many muscles as possible, followed by 10 seconds of rest. Complete 8 rounds. That's a 4 minute workout!


I have repeated the cycle in my example to give an 8 minute workout. Remember to warm up before and stretch after. Be adventurous with single exercise challenges, try 8 rounds of burpees!!!  If you have the time do a third cycle......... whole workout is still under 20 minutes! 


No excuses!
Time is of the essence!
Good Luck!

All Fruit Diet Or Too Much Fruit!!

11/2/2013

 
Eating too much of any one thing probably isn't going to be ideal, no one food covers all nutritional needs. Yet, when I sometimes suggest to my clients to be cautious of how much fruit they eat, they do not always understand why.  It is because of the natural sugar in fruit called fructose and it's affects on the body when too much is consumed.
The link below will lead you to a very good article that explains why in detail.
http://articles.mercola.com/sites/articles/archive/2013/02/11/all-fruit-diet.aspx?e_cid=20130211_DNL_art_1&utm_source=dnl&utm_medium=email&utm_campaign=20130211

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    Lisa Hopps

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