Quarantine Enters Week 4

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  Happy Monday!

As we enter week 4 of social distancing, I am finding that I do much better when I set a schedule for the day ahead.  I schedule my runs, workouts & dog walks around my virtual clients and classes.  Each morning I check my schedule and  make a list of to do’s involving the business and housework but also making sure I set aside time for reading, needlework and cooking as these are the things that give me pleasure in my leisure time.  I have listened to many of you who are also trying to maintain a sense of normalcy in these uncertain times.  A lot of you have suggested that the one of the hardest things is to continue their habits of drinking enough water and not snacking too much or on foods that should be minimized.

While reading Gretchen Rubin (www.gretchenrubin.com) last week I came across her tips to curb snacking while quarantined.  I loved them so much, I am going to share them here.

  1. Monitoring: Track your Snacks!  Measure before you eat!

  2. Inconvenience: The less convenient snacking is, the less likely we are to do it. (Keep snacks in closed containers, up in your pantry, in the back of the fridge.  If some one in your house is eating your weakness, move to a different room!)

  3. Abstaining: For some of us, it is easier to give something up altogether rather than                  indulge in moderation.

  4. Distraction: Wait 15 minutes; your craving will pass and you are likely to get absorbed in another activity. 

  5. Scheduling: Pick a special time to enjoy your favorite snack

  6. Accountability: Tell someone else what you are eating and drinking

  7. Loophole-spotting: Watch out for ways you might be excusing unhealthy behavior.

Please let us know how else we can help during these uncertain times.  If you have not joined us for a virtual workout, please do!  It is working very well for so many of our clients, friends & family across the globe! No previous experience required, all levels welcome!

Our Virtual Class Schedule (no equipment necessary!) is as follows:

  1. Monday 8:30 Core Boot Camp

  2. Wednesday 4pm HIIT Boot Camp

  3. Saturday 9am HIIT Boot Camp

You can register right on our website!

Virtual Hugs,
Stephanie

Why HIIT is Crucial for Menopausal and Post Menopausal Women

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Ok, first question.  What is HIIT?  HIIT stands for high intensity interval training.  HIIT training involves going all out, giving 100% for a short period of time and then having short periods of rest or active recovery. Are you scared off by the thought?  Are you thinking, wait, I can’t do all that jumping, squatting, pushups, and crazy stuff?!  The good news is yes you can! And I will tell you why.  But first, let me convince you that you NEED to add this type of training to your regular workout week.

Here are some of the benefits of HIIT:

  • Losing body fat
  • strengthening the cardiovascular system
  • increasing your ability to work harder for longer
  • improving your body’s ability to utilize fat & carbohydrates for fuel
  • developing mental toughness (makes you a badass!)
  • helping maintain our fast twitch fibers that tend to slow down as we age.

Previously in my blog I talked about what happens to our body as we pass through menopause.  As you can see from the above, HIIT training helps combat the weight gain, the slowing metabolism & the loss of bone and muscle mass.

A few of the other benefits of HIIT?

  • Takes a short period of time
  • Can be done at home
  • Can be done with NO equipment

Are you convinced HIIT is good idea? Then let’s talk about some of the reservations you may have.  If you Google HIIT, you are more than likely going to see workouts which involve jumping jacks, burpees & mountain climbers which are high impact activities.   These are great for building bone density, muscle mass and increasing your metabolic rate. But not everyone can take on this much impact. HIIT can also be done in a low impact form. It can be done with walking, running, swimming or biking.   See my video on low impact HIIT for ideas!

Are you convinced and ready to get started?  Then start with these tips:

  • Select some upbeat music!
  • Do an active warm up, such as brisk 5 minute walk
  • Start with short, less than 30 seconds, work intervals and allow yourself enough recovery time so your heart rate feels elevated but not out of control.  As you improve, increase your work time and decrease your rest time.
  • Start your HIIT with 10 minutes twice a week and gradually increase the duration so you can perform it for 30 minutes at least twice per week.

Remember a lot will depend on YOUR goals and YOUR body’s capabilities, but HIIT can benefit EVERY body!