Thirty-Minute Workouts - Worth your Time?

When I first started hearing about High Intensity Interval Training (HIIT) and other short, intense 20-30 minute workout programs, I figured it was the next new marketing thing, sure to go the way of the Shake Weight and the ThighMaster. So are these shorter, intense programs really worth your time time? After working out consistently for the past year, doing a wide variety of Beachbody programs, I’ve concluded that it’s not just hype – these short, intense fitness programs really do work.

Last February, when I decided to get back into shape once and for all, I saw a commercial for Insanity - a workout program that’s billed as the toughest fitness program ever put on video. Now, I never buy things I see on TV. But, for some reason, I ordered the DVD program. When it arrived, I looked at the schedule, questioned what I was getting myself into, and got started. Insanity is no 30 minute workout plan. It’s extremely high intensity intervals, with workouts running from 40-60 minutes.  Over the course of four months, I pushed myself to the limit. At first, I couldn’t keep up at all. My knees hurt like hell and I injured my shoulder.  I got lucky, because my shoulder healed up, my knees got stronger, and at the end of two rounds of Insanity (4 months) I’d lost 18 pounds.

Don’t get me wrong – I loved the program and I still do. Longer programs like Insanity and P90X will whip you into shape, but for many people, intense programs that require up to an hour a day can be daunting. In hindsight, Insanity was probably not the best way to start a fitness habit from scratch.

At this point, I figured I deserved a break. Summer was coming, and with our schedule in July and August those one hour workouts were not going to happen. Lucky for me, the same trainer who developed Insanity (Shaun T) was about to release a 10 week, 25 minute a day program called Focus T25. This program promised that, by working out five days a week, for 25 minutes a day (with a double workout on one of the days), you could lose weight, and get into great shape. I was skeptical, but I figured it would help me maintain my weight loss over the summer. Then in the fall I could get back to my “real” workouts.

I was wrong. Even though the new T25 program didn’t have the crazy intensity of Insanity, it required 25 minutes of hard, focused work. Maintaining proper form is a key component of the program, to ensure that you get the full benefit of each exercise and avoid injury. I pushed myself harder, knowing that I only had to get through 25 minutes. After the ten week program was finished, I was surprised to see that I’d lost six more pounds. I’d taken before and after pictures, and the difference was crystal clear.

Twenty-five minute programs aren't easy. They're effective - but you have to commit to the schedule, put in the hard work, and eat right to see results. If you're short on time but ready to commit to a healthy lifestyle, they're a fantastic way to start!

Holiday Fitness Challenges - A Prelude to 2014

            Everywhere you look, holiday fitness challenges are all the rage. There are plank challenges, wall sit challenges, Shaun T’s “Holiday Edge” challenge … I’m guilty of adding fuel to the fire, with my “Twelve Days of Fitness” challenge starting on Tuesday for my friends and workout buddies.

            Why take part in a holiday challenge? It’s a busy time of the year - between dinners, parties, shopping, wrapping, travel and other obligations, it seems crazy to tackle a add a fitness challenge on top of everything else.  There are moments in December when I can barely handle my normal workout schedule, much less add on extra challenges – so why are December fitness challenges so popular?

            There’s clearly an element of self-preservation here. During the holidays, delicious food is everywhere. Many of us may wish to indulge a bit and enjoy our time with family and friends. At the same time, we don’t want to see a big weight gain on the morning of January 1. We embrace challenges like this, because they make sure that we don’t completely let ourselves go during December. They help us burn a few extra calories, to make sure that the sparkly holiday dress (or tuxedo) still looks fabulous at the party. Plus, these challenges can be fun, especially if you’re doing them with a group, either locally or through Facebook. They create a sense of camaraderie – friends pulling together to tackle daily challenges, all in the name of healthy living.

            I decided to create my own holiday challenge – the “Twelve Days of Fitness” - because I wanted to develop a fun activity that all of the members of my on-line fitness group could do together. I suppose I could have borrowed someone else’s challenge, but I decided to create one that had a fitness element, AND that would create a source of healthy recipes for everyone to take away at the end. Once the challenge was ready, I decided to share it with my “real world” friends too – since most us are in our 30s, 40s and beyond, there’s a lot of interest in health and nutrition.

            So if you haven’t signed up for the challenge – don’t hesitate to do so! See www.lauratfitness.com for more information, and “like” this post if you need an invitation to the event. I’m looking forward to talking with old friends, sharing recipes and ideas, and keeping my fitness on track throughout December. And I hope that this challenge helps us look ahead to 2014, to make sure that healthy living holds a central place in our lives. Completing a fitness challenge isn’t an end – it’s just the beginning, and can be a great way to start 2014 right.

           

           

Small Changes, Big Results

New Year’s Resolution season is fast approaching – which is like Black Friday for the fitness industry.  People everywhere look in the mirror and decide they need to lose weight, immediately.  They decide they’re going to hit the gym every day, start cutting food groups out of their diet, vow never to eat bread again… all because they want to lose weight. People frequently attempt to make all of these changes at once, assuming that “willpower” will carry the day.

This may work for a few days or weeks.  But, because we’re human, things sometimes start to give. The work schedule may not allow daily trips to the gym. A few dinners out lead to less-than-optimal food choices, and the doughnuts that someone left in the break room are too good to pass up. The numbers on the scale start to stagnate – or move in the wrong direction – and before you know it, that Year’s resolution is a distant memory.

I think that the reason that so many people start fitness programs – but fail to see them through – is because they view them as a means to an end, rather than the lifestyle transformation that they should be. Staying in shape is a never-ending process that develops and changes over time. You experiment with foods, figure out which ones work best for you and try out different recipes to figure out what you like. Your workouts change over time as well - maybe you’ll start with a cardio-based program, add in some running, and then focus on strength training to improve your upper body strength. Goals may change, but your commitment to health and fitness should never waiver.

Transforming your life is never easy, and you need to accept that you can’t change everything all at once. Some changes you want to implement may not work at the end of the day. It takes time to develop a nutrition plan that really suits your metabolism. And, occasionally you’ll have a bad day or week, miss a workout, overeat at Thanksgiving… it happens. But if you commit to making small changes each day to improve your life, in time you’ll see a huge transformation in your appearance, your energy level and your mindset. It takes time, patience and determination, and it doesn’t happen overnight.

So, if you’ve resolved to lose weight in 2014 – hold that thought. Instead, resolve to develop a healthy and sustainable lifestyle that will bring you great returns over time.

Post-Thanksgiving Blues

                OK, it’s confession time – self-control around the holidays is not my strong suit.  I don’t always make the ideal food choices, but I generally do pretty well.  I thought I had mastered the art of portion control and calorie awareness. Unfortunately, over the past three days, I’ve learned that I’m nearly helpless in the face of a good stuffing – and as a result I’ve gained three pounds since Wednesday. Now that Thanksgiving is over, I need to buckle down, lose those few pounds and get back on track. But I’m going to take a few lessons away from the past few days.

                First, it takes a lot of effort and sweat to lose weight. It takes very little effort and no sweat whatsoever to put it back on. Don’t get me wrong, I’m all in favor of enjoying Thanksgiving. But at the next holiday feast, I need to take my own advice and stick to one moderate helping.

                Second, my body feels like total crap the day after I overeat – especially when the food has a high fat content and is loaded with butter. I stuck with my workouts over the Thanksgiving holiday, but I didn’t have my usual energy. By this morning (Saturday), I had to drag myself out of bed to do a Stretch workout (which was desperately needed). Fatty foods are no good for fueling a workout. Of course, you need some healthy fats in your diet - but butter-laden bread and potatoes don’t fit the bill.

                Third, portion control is something that should be practiced at every meal – and not shelved for special occasions. Thanksgiving is just as nice if you eat smaller portions of the same foods – just eat a bit less of the unhealthy foods and a bit more of the healthy ones. Make sure there are wholesome salads and vegetables on the table, so you can satisfy your hunger and have more energy the next day.

                Tomorrow is December 1, so I’m going to take these lessons and follow them for the rest of the year. My December will be packed with holiday lunches, parties, and family dinners, but I’m committing myself to making healthier choices.  I fully intend to get through the holidays in style (which means that I should be able to zip up my dress on New Year’s Eve).

Enjoy your Thanksgiving - guilt-free!

                The next month will be packed with countless holiday events, all of which have one thing in common – food. We kick the holiday season off on Thursday with the greatest American feast of the year – Thanksgiving.

                Once you’ve made a commitment to live a healthy lifestyle, Thanksgiving day may seem fraught with peril. Traditional meals are prepared with healthy doses of butter, cream and sugar – everything you’re supposed to avoid when losing weight, staying lean and building muscle.

                There are lots of healthier alternatives out there to butter-laden stuffing and mashed potatoes – just do a quick Internet search and you’ll find loads of options. But those only get you so far when you’re a guest of Aunt Betty’s, who makes the world’s best pumpkin pie, and whose sour cream mashed potatoes are world-renowned … Many people start to dread those dinners, worry about the weight they might gain, and aren’t able to fully enjoy the holiday experience.

                But don’t make this mistake!  Life is far too short not to embrace these special occasions to the fullest. There isn’t a single meal – no matter how rich or decadent – that will destroy your fitness plan, so long as you plan ahead and don’t get bogged down in guilt. Here are three simple steps that I plan to take, to make sure I enjoy this year’s Thanksgiving dinner:

                1) Put a few calories in the bank. On Thanksgiving Day, enjoy a light breakfast and lunch, keeping each under 350-400 calories. Then, once it’s time for the big feast, you can enjoy the meal! I’ll have my usual breakfast, and then have my Shakeology for lunch. Then I’ll be ready to enjoy a full Thanksgiving meal in the evening.

                2) Portion control is key. People go wrong when they start piling on the seconds and thirds. Take one plate and fill it with all the good stuff, but then stop there. Dessert is ok, too – just pick the best looking dessert on the table and enjoy (as opposed to sampling them all)!

                3) No guilt allowed – there’s no place for it on Thanksgiving if you otherwise follow a healthy lifestyle. This is a holiday. It’s one meal. Enjoy it (in moderation), enjoy the company, and embrace the day. Then tomorrow, hit your workout as usual, resume your healthy eating plan and move forward.

                Happy Thanksgiving!