You yourself, as much as anybody in the entire universe, deserve your love and affection.:
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The following is a wonderful article from Discover good fitness on doing a workout when you are pressed for time.
10 minute workout – cardio body fix:
From Herbalife's Discover Good Fitness & Nutrition Blog
I am always talking about squeezing in a quick workout because it’s amazing how effective a short bout of strength or cardiovascular exercise can be.
My top three reasons for making time for a 10 minute workout:
1. When I feel stressed, a 10 minute workout gives me an instant boost of energy and helps me refocus.
2. Like everyone, I’m often rushing and I find a 10 minute workout is enough exercise to help me not feel guilty about missing my regular routine.
3. 10 minute workouts can deliver surprisingly effective results, quickly.
It’s always better to do some exercise instead of no exercise. When you’re feeling busy and stressed, promise yourself that you’ll manage at least 10 minutes even if you can’t find time for a longer workout session.
A great way to truly benefit from a short session is to focus on one specific area of the body or one element of fitness such as strength, cardio or flexibility. Today, I’m going to share my favorite 10 minute cardiovascular routine with you.
Your warm up should always be dynamic: gently loosening off your body and slowly increasing your heart rate.
A 120 second warm up to ease into the core of your workout should be good enough but spend a little extra time on days that you feel especially tight.
One of the great things about cardio exercise is that there are so many effective, fun and simple exercises to choose from to give you a good full-body workout. You can also work to make sure your heart rate is within its optimal fat burning zone during the cardio portion of this 10 minute workout.
Below is a list of eight simple exercises that require no equipment. Try to repeat each exercise for 30 seconds and then circle through all the exercises again. I’ve alternated higher and lower impact exercises and you should aim for a work out intensity of around seven or eight out of ten to reap maximum benefits.
Alternatively, if you are new to exercise, try only doing the odd numbered exercises and going at a slightly slower pace. Don’t ever push yourself so hard that you feel uncomfortable.
Stand with both feet together and let your arms hang at your sides. Step one leg to the side, then return to the starting position. Repeat this movement on the other side. Continue alternating back and forth until you’re comfortable doing the leg movements at a steady, challenging pace. Then add the arm movements: swing your arms overhead when you step to the side, then swing your arms back to your sides when you bring your feet together.
Stand with both feet together with your arms at your sides, then jump both feet out to the sides as you bring both arms up overhead to make a star shape. Land with bent knees in a squat position, hold this position for two seconds, and then jump back to the starting position.
Run on the spot, bringing your knees up in front of you and pumping your arms back and forth in rhythm with your legs.
Sprint in place as fast as you can. Keep your leg and arm movements fast and powerful.
Stand with your feet shoulder width apart and toes pointed forward, then make a sitting back motion – as if you are going to sit in an imaginary chair. Hold for a second, then leading with your hips, come back to standing. Be sure to keep a flat back, keep your chest high and really focus on sitting back to keep the pressure off your knees.
A burpee is a powerful combination of a squat, push up and vertical jump.
Squat down on your haunches and place your hands on the floor in front of you. Kick your feet out behind you to put yourself into a push-up position. In a controlled manner, lower your chest to the ground using your arms. Press back up to complete the push up and then pull your feet back in to return to the squat position. Finish the move by jumping up in the air while clapping overhead.
This is like a dance step: start with both feet together and your arms loosely by your sides. Step sideways to the left while leaning forward slightly, reaching your right hand across your body on a diagonal towards your left knee. Then tap your right foot behind your left. Step back to the central starting position and repeat on the other side.
Use the same movement you perfected during your side step repetitions but, instead of stepping, jump to each side and jump back. You should look like a speed skater alternating your arms and tying to get further sideways with each jump.
Don’t forget to repeat all the exercises twice. Have fun and be creative – once you’ve got the hang of this routine you can swap in extra exercises you love and keep your 10 minute cardio workout fresh.
If you can do three 10 minute blasts throughout your day, you will have achieved the recommended amount of activity each day. The ACSM, American College of Sports Medicine recommends that people try to engage in physical activity for at least 30 minutes a day, five days a week. The great news is that studies have shown that accumulating that time throughout the day is as good as doing 30 minutes at a time.
Written by Samantha Clayton. Samantha is a paid consultant for Herbalife. ASCM is not affiliated with Herbalife or Samantha Clayton and has neither reviewed nor endorsed the content of the blog.
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The following is from Denis Waitely’s newsletter about the power of avoiding burnout and taking a break and vacation reguarly. Spending down time with others.
By re-energizing and renewing yourself frequently, you will avoid burnout and become much more motivated and productive. Don’t keep your nose to the grindstone for years and wait for retirement to travel. Balance and consistency are the keys. Enjoy the process, not just the result. Don’t fight the passing of time. Don’t fear it, squander it or try to hide from it under a superficial cosmetic veil of fads and indulgences. Life and time go together. Do enjoy each phase of life. Do make the most of each day, and draw maximum joy from each moment.
Many people today are concerned with quality time—time generally defined in part as that spent on recreation, personal pursuits, time with children, spouses and friends. While I certainly believe quality time is important, I believe two other aspects of time are equally important.
First, one must also spend quantity time. The average father spends less than 30 minutes each week in direct one-on-one communication with each of his children. How can we possibly expect good family relationships with so little communication?
Second, one must spend regular time. Many supervisors and company presidents go for weeks, even months, without seeing many of their employees. There’s no substitute for regular meetings and open forums in which managers and team members can share ideas.
Time has a dual structure. On one hand, we live our daily routines meeting present contingencies as they arise. On the other hand, our most ambitious goals and desires need time so that they can be assembled and cemented. A long-term goal connects pieces of time into one block. These blocks can be imagined and projected into the future as we do when we set goals for ourselves. Or, these blocks of time can be created in retrospect as we do when we look back at what we’ve accomplished.
It’s not in the image of our big dreams that we run the risk of losing our focus and motivation. It’s the drudgery and routine of our daily lives that present the greatest danger to our hopes for achievement. Good time management means that you maximize the daily return on the energy and mental effort you expend.
Ways to maximize your time productivity:
• Write down in one place all the important contacts you have and all of your goals and priorities. Make a backup copy, preferably on CD, DVD or Zip disc. Write down every commitment you make at the time you make it.
• Stop wasting the first hour of your workday. Having a chat over coffee, reading the paper, and socializing are the three costliest opening exercises that lower productivity.
• Do one thing well at a time. It takes time to start and stop work on each activity. Stay with a task until it is completed.
• Don’t open unimportant mail. More than a fourth of the mail you receive can be tossed before you open or read it, and that includes e-mail.
• Handle each piece of paper only once and never more than twice. Don’t set aside anything without taking action. Carry work, reading material, audiotapes and your laptop computer with you everywhere you go. Convert downtime into uplink time.
• Spend twenty minutes at the beginning of each week and ten minutes at the beginning of each day planning your to-do list.
• Set aside personal relaxation time during the day. Don’t work during lunch. It’s neither noble nor nutritional to skip important energy input and stress-relieving time. Throughout the day, ask yourself, “What’s the best use of my time right now?” As the day grows short, focus on projects you can least afford to leave undone.
• And as we said at the beginning of this message, take vacations often, mini-vacations of two or three days, and leave your work at home. The harder you work, the more you need to balance your exercise and leisure time.
Tap into your core desires and talents to form your ideal life goals! Check out Denis Waitley’s 6-CD set The New Dynamics of Goal-Setting. Click here for information or to order.
From Denis Waitley’s newsletter a powerful article on taking the time to have a break and setting your priorties. A wonderful lot of ideas on the mail even.
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