Time. Don’t you wish you had more time? I sure do. Now that daylight saving is behind us and the daylight hours are becoming shorter and shorter, I especially wish that I had more time. Let’s be real for a moment. We all have time, even me, but do you manage your time in the most efficient manner? Not only that, but what priorities come first? How do we make the most out of the time that we set aside for self-care, learning to become more efficient is important.
Where am I going with this? One of the biggest barriers for not exercising is, you guessed it, time. Or at least people think they do not have time, when the reality is that they do. Perhaps exercise and healthful eating has not yet become a priority above other tasks or events in your day. If you schedule 15 minutes of exercise at two different times per day and experienced health benefits would you continue doing it? We all have an extra 15 minutes here or there to spare. I can almost guarantee it. How do you experience the most benefits in the least amount of time? Interval train. What the heck is that? Interval training (also known as high intensity interval training) involves alternating periods of hard physical work with periods of relatively easy work or rest. The variety of this form of training allows you to break away from a redundant and monotonous routine of steady-state exercise. Don’t get me wrong, that is good too, but we are talking about efficiency here. The great part of interval training is that it requires less time because you will be working at a higher intensity. Besides time, there are many benefits to this style of training. Fitness studies have demonstrated that interval training may improve VO2 Max and muscle function. Also, greater abdominal and total fat loss is associated with interval training compared to moderate intensity continuous exercise. Keep in mind that these benefits are based on intensity. Interval training challenges our bodies, takes less time, is fun and exciting and provides proven results. Isn’t this what we all want? In addition to the benefits I have already mentioned, interval training can be tailored to almost every person, anywhere, and anytime. There are endless possibilities for work-rest ratios to suit your needs. What you might not realize is that you interval train all the time, you might not notice because the activity is something you do all the time and is not intense enough to cause labored breathing. If you are just beginning a routine, don’t work yourself so hard that you become extremely sore and never want to move again. As with all fitness programs, start slow and gradually increase the intensity. Take time and get to know your body and what activities work for you. Think basic such as climbing a few flights of stairs or quickly jogging in place can do the trick. If you have a more consistent exerciser, try sprinting and walking instead of your normal steady paced run. If you want more information or need help figuring out a successful fitness plan, seek out an educated fitness professional about incorporating new or different types of activities and training into your daily regimen. We are here to help.
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My life has been a whirlwind the past few weeks, which has made the time fly by. I can not believe that it is September already. Seeing the now older faces of my nephews and nieces headed to their first day of school on Facebook makes me feel like time has really gone by. Alas Fall is upon us and I am pretty darn excited for it! I already feel like the weather is changing. Seasonal changes are great opportunities to focus on old and/or new goals. They do not have to be anything extreme. Think small. It will be easier to stick to and once achieved expand the goal a little bit more.
As I move into the fall season, I have been a little obsessive about a few things, which can be good and bad at the same time. I have discovered this quick, easy to make Chia Seed Pudding recipe in a cook book that was gifted to me a few years ago and I eat it at least twice a day. Now I have always incorporated chia seeds into smoothies and yogurt, but have never been able to find a recipe that is focused around them that I actually enjoyed. These teeny little seeds pack a powerful nutritional punch with Omega-3 Fatty Acids, Fiber Rich, Low Carb, Excellent Protein source, and Vitamins & Minerals. A small spoonful can go a long way. Super easy and quick to make. Maybe 10 minutes of actual work and then let it sit. Here is the recipe: 1 Cup unsweetened Almond Milk 1 Cup Plain Greek Yogurt 1 Teaspoon Vanilla Extract 1/4 Cup Chia Seeds Optional: fresh Berries, Nuts, Honey, Maple Syrup as a topping Whisk Milk, Yogurt, & Vanilla in a medium bowl until blended. Whisk in the Chia Seeds. Let stand for 30 minutes occasionally whisking. Cover & Refrigerate overnight. That's It! Enjoy in the morning topped with berries and a few nuts or for a snack/small meal during the day. Warning: You might become obsessed like I have! It has been a low-key kind of week and when I spend more time at home I think of ways to get organized. So that when life is busier I am more prepared and handle situations better. Since moving, their have been few things that I keep putting off: hanging pictures, organizing the spices, and doing laundry, but i put off laundry all the time. I decided to tackle the spices and other kitchen items that can make my week run a little smoother. Most of my families' homes have at least one, maybe two, cupboards that are stuffed with spices. Of course, you only see the spices in the front row and the spice you actually want to use at that moment is in the back of the cupboard. Then you take them all out of the cupboard, find the one you want, and then put them all back. Why do we put ourselves through this? Who knows. My mission this week was to figure out a better system for my spices to live in, be seen, and utilized with ease. The crafter inside of me has emerged! This may be a theme for the month of August. Anyway, I went down to the good old ACE Hardware, purchased small jelly jars (as many as you need), one can of chalkboard spray paint, and a few sticks of chalk. I removed the lids from the tops of the jars, placed them on a piece of cardboard outside, and spray painted with two coats. Once they were dry, I started placing my spices in the jar and labeling them with the chalk. I had a large empty drawer to place them in and behold a beautiful, ease to see and access spice collection. It looks cute and is functional! Love! Of course, I did not stop their. I continued to organize our kitchen into different divisions: Baking, Cooking, and Everyday Essentials. All my baking supplies were organized in cabinets close to each other, cooking supplies the same, and then all the items we use on a daily basis are positioned in cupboards and on counter tops for easiest access. This saves me time and energy whenever I am in the kitchen.
I have two more things that I encourage you to do every week to save you time. My favorite is a plan, shop, and chop day. I pick out a day once a week plan my meals, buy the groceries that are needed, and chop/prep all the food for the week. This seems daunting but I promise you that you will make better food decisions when you have a planned, quick, and easy option. Give it a try. Finally, I try my hardest to separate everything that I purchase into portions before putting it in the pantry, cupboard, or refrigerator. Make a big dinner. Separate it into portions for lunch and dinner the next day. I can grab whatever I need out of the fridge/pantry and just eat. This will help prevent those quick, not necessarily healthy food options when limited with time and a very hungry tummy. No need to go crazy here. Just pick one habit that you would like to change that will make you more efficient and start their. I like to tackle little projects throughout my day. Good Luck and let me know how you do. Once your done, get out and have some fun! |
This is me, Liz. I am an, instructor, personal trainer, exercise physiologist, dog-mom, loving wife, little sister, coolest-aunt ever, and now blogger living in Libby, Montana.
Welcome to my blog! This blog follows my life and my interests in fitness, adventure, food, and healthy living. The Girls, Katy & Madi, and I. We have spent a lot of time together the past few years. I appreciate them for their quirks and how they love me unconditionally. They help me appreciate the small, simple things in life. Archives
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DiclaimerThis is a personal blog created and maintained by Liz Whalen. My blog posts document my life and sometimes highlight the food I eat and workouts I perform. I do not have professional medical training, nor am I a registered dietician. I am an ACE Certified Personal Trainer and ACSM Certified Exercise Physiologist, while the content you see on my blog aims to bring you along on my health & wellness journey. The published information may not be right for you and should not be viewed as guidelines in any way. Seek counsel from a medical doctor when looking to incorporate or change your physical activity and/or dietary habits.
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