Lifestyle

Quick Fitness: Making The Most of Your Lunch Hour

July 8, 2014

You have a lot to get done in a day. That includes a full day of work, taking care of your home, and heck, even having a bit of a social life now and again. With so much to handle, it can be pretty challenging to squeeze in a good workout. It’s no wonder that lunch hour workouts are becoming more and more popular. You don’t really need to take the full hour to eat your meal, do you? Didn’t think so! Instead of spending half and hour browsing Facebook, get active. Quick fitness is the solution.

What Does The Lunch Hour Workout Do?

Feeling a bit skeptical? That’s okay! That is only natural. I mean, how could a fifteen to twenty minute workout really be as good as for you as a 45-60 minute trek to the gym? Well, it’s all about intensity. You have to be prepared to work for every second of your lunch hour exercise. There is simply no room for slacking. Why? It has been found that short but high intensity exercises can help you burn calories during the moves themselves and long after. So, make it count!

How To Get Started

Most office buildings have a local gym nearby. If there is a place you can workout that you can get to quickly, head to the gym and make the most of the time you have there. Can’t find a local gym? Don’t worry. You can still make the most of your lunch hour! Certain exercises can be done right at your desk (without anyone knowing) or you can even head outside to a park or open space. Wherever you go, remember to bring an easy change of clothes with you and a water bottle. Once you have found your location and have changed into your workout clothes, it is time to get ready to break a sweat.

Effective Lunch Hour Moves

There are plenty of exercises that are high-intensity and can be done quickly. It’s all about finding what works for you. If you need some ideas, these effective lunch hour moves will get those gears moving.

Start with some cardio. Something like the treadmill or elliptical is ideal (or you can just run outside if you aren’t going to be at the gym!) because you can increase the pace as you go. Aim for about 10 minutes of running. Use interval training to increase your pace, slow down, and increase the pace again. This will help you to burn tons of calories and get your body warmed up and ready for the rest of your lunch hour workout.

Now, it’s time for strength. Whether you’re outside, at the gym, or in your office, try doing wall squats. During this move, you are against the wall, squatting like you were sitting in a chair. Make it more intense by holding hand weighs in both hands, holding them out in front of you. Hold this move for 60 seconds, pause, and repeat. Other great lunch hour moves are squats, lunges, a chest press, or the plank. Make sure that whatever exercises you choose, they are quite challenging.

Make every second count. If you are running short on time most days, that doesn’t mean you have to sacrifice your fitness. Get a little creative, it will be easier than you think to take part in a lunch hour workout. No more excuses!

Can Sleep Deprivation Cause You To Gain Weight?

June 24, 2014

Author: Shannon Boyce

You’re falling asleep at your desk and you’ve felt sluggish all day long. The solution? A quick pick me up. An extra large coffee and a couple of donuts will surely give you that burst of energy you need to get through the day! Then later on, you skip your workout because you’re so tired. Sound familiar? This is one unhealthy cycle that it is easy to fall into.

There are always reasons to eat poorly and live a sedentary lifestyle…but when you’re tired you are more likely to do it. Studies have shown that sleep deprivation is a common cause of weight gain and decreased fitness levels. Why does it happen and how can you avoid it? Let’s find out.

How Does Lack of Sleep Compromise Health?

It not too hard to connect the dots between lack of sleep and poor lifestyle choices. Just think of it this way: when you’re tired, you tend to opt for convenience. That means pre-packaged foods, take out menus, and evenings spent in front of the TV. This is a very bag habit to fall into. Even if you have started making positive changes to your diet and fitness routine, being tired can make it harder to stick with those changes. Why does this happen? When your body is tired, your brain goes into autopilot, making you more likely to reach for that bag of potato chips.

Continuing to make these poor choices can lead to weight gain, improper nutrition, low fitness levels, and lower energy levels. In addition, sleep deprivation causes your metabolism to stop functioning properly, further adding to the problem. Unfortunately, with a good chunk of us not getting enough sleep each night (thanks to work, stress, and responsibilities at home) this issue is becoming more and more problematic. So, what can be done about it?

How to Avoid Sleep Deprivation

It sounds easy enough to say: get more sleep. But that isn’t necessarily possible for everyone. You’ve got that long commute to and from work each day, have errands to run, and oh yeah, don’t forget to email that report after you get home! The list goes on and on. Getting more sleep isn’t always realistic, even if it is necessary. What should you do? Focus on the quality of sleep, instead. Getting a few hours of quality sleep can help you feel more rested, boost your metabolism, and make you less likely to indulge in those poor health and fitness choices.

Things that help improve sleep quality include: skipping caffeine in the afternoon and exercising for at least a half hour during the day. Remember, you don’t want to work out right before bed, as it will give you a rush of energy, keeping you up longer.

Sleep deprivation is a serious thing. Not only does it affect your energy levels, but it can also lead to weight gain and poor fitness. Make a change by concentrating on quality if you don’t have time for quantity. You’ll feel the difference when you wake up in the morning.

The Importance of Having a Fitness Buddy

May 5, 2014

Author: Shannon Boyce

You’ve heard the saying: there is strength in numbers. Take a minute to apply that to your exercise routine and the saying is still true. Having someone to work out with (or several people) is essential. It’s true! Don’t believe it? Having a fitness buddy is important…and here are some of the reasons why:

It’s Easier To Have Fun

Going at it alone is fine and dandy. It may not always be fun, though. Having a friend or two with you is always a good thing. Whether you’re at a class or they are working beside you at the gym, a little company can make the process a lot more enjoyable. Instead of focusing completely on the effort of your workout, you can talk and catch up on recent events. Yes, just talking to your fitness buddy during your workout can help pass the time faster.

You Have Extra Motivation

Feel like you can’t possibly do another set of leg lifts? Your workout buddy may think differently. Another benefit of having someone to work out with is the extra motivation that comes along with it. Sometimes, it just feels nice to have someone in your corner, rooting you on! A few kind words can help you push past the pain. Even better is the fact that you can do the same for the other person. Between you and your fitness buddy, you’ll be motivating each other – and reaching your goals in no time.

There Is Always Someone To Be Accountable To

It’s a Saturday morning and the last thing you want to do is get out of bed and go for a run. If you were planning on going alone, chances are, you wouldn’t bother getting out of bed. Why leave the comfort of your bedroom to go work up a sweat? That is where having a workout buddy really helps. When you’ve made plans to go running or to a class or to the gym with someone else, it’s much harder to skip it. Why? You’ve got to explain to another person why you’re bailing on the workout. Being accountable to someone else makes you more likely to work out, plain and simple!

You Can Avoid a Workout Rut

Most people tend to do the same exercise routine over and over again. When you choose to work out with someone else, though, you get a fresh perspective. That can challenge you to make a change – and challenge your partner to as well. You can also show one another different ways to do a move or use their knowledge to try out a different machine. There are so many options. It’s all about making the most of their experiences to get out of your rut and try new things.

Sometimes, relying on other people is a good thing. To get in better shape and to stay motivated to workout, consider having a fitness buddy by your side. Between the two of you, it will be easier to break a sweat – and actually enjoy the experience.