(Scroll down for Full workout video ) + CLICK HERE for why matcha or coffee is advised before you move!
Wouldn’t it be awesome if you could move for 90 seconds and get the same results that come from a half hour workout?
You can. It’s called a “microworkout”. Do it now:
Scroll down! I have a video and steps to show you exactly what to do. You won’t even have to change your clothes!
Wait, Wait! FIRST, KNOW WHY.. Make sure and Read below the quick science on why micro workouts work so well:)
It’s all about lowering your stress hormone, Cortisol.
Cortisol makes your body create fat. If you already have a stress packed day AND you cram in a hard workout over 20 minutes, you are creating even more cortisol. Hello bad sleep, belly fat, exhaustion and brain fog.
Our human bodies were designed to handle very short bursts of stress (run from a tiger, hide in battle) We were not designed to handle prolonged stress (stressful work emails, world news, bad traffic, drama at home.. NOW put a hard workout on top of any one of these things and you are in an uphill battle with cortisol surging inside of you.
Here’s how we fix this: Drop the long workout. Do short movement breaks often throughout your day. Take 90 seconds every 2 hours = 5-6 move breaks OR 4-6 minutes 3-4x in your day. ** I put a CAVEAT below if you have plenty o’time and have little stress in your days
Okay! The video is below. To burn the most body fat and get better brain health- drink a double americano or green tea before you move. CLICK HERE for they why and what to have
If your day is stress packed make the moves easeful. Your body does not need more stress put on it (hello major setbacks). I have examples in the video for you:)
If you are having an easier day- make the moves more vigorous (Sprint up a hill, Do 5-10 pushups) Just make sure you stick to the formula: 1 strength move, 1 cardio move, 1 easy rotational move. It’s all in the video for you!
CLICK HERE for 3 more micro workout videos!
Now Take action. Do these 4 steps shown in Video:
- Stop working for 2 mins. Drink coffee or green tea then..
- Give your body an easy rotation through the spine.
- Choose a high strength movement (ex: push up, plank shoulder tap, knee plank renegade row, 5 Kettlebell Deadlifts…) +
- One NON-Impact cardio move. (Impact on your joints btwn hunching over your screens is no bueno)
Repeat #2-4 until you’ve reached up to the time amount you can take – up to 4 minutes. Repeat this 3-6 times more today. The more often you do it, the less time each break.
Our bodies will create good changes when we do movements we can FREQUENTLY and CONSISTENTLY Sustain. It’s time to change, my friend. I’m here with you:)
** caveat!
IF your body is used to longer workouts AND you can sustain those without adding more stress to your day, keep them! ADD in these micro workouts if you’re wanting to see even more results.
THE BIG takeaway here
IF you are frantically trying to keep up with your day AND cramming in a workout, chances are you are working against yourself by creating more cortisol. If that’s the case with your longer workouts – take them out and add in Micro Workouts.
** If you have time to do the longer workouts AND you want more results AND you have the time without adding more stress- then you can ADD the Micro workouts with the longer workouts.
Don’t America this, my friend. More is not better. High quality and less stuff is better:)
BELOW = Journal backed SCIENCE on why “MICRO- WORKOUTS get more results
*Stay tuned to my Instagram and Group FB page for more nuggets of goodness:)
From Eating Well Magazine Sept 2021 The Perks of Micro Workouts:
“A recent study published in the European Journal of Applied Physiology, had inactive young adults do a 20 second bike “sprint snack” in which they pedaled as hard as they could. Participants repeated these mini workouts three times a day, each separated by one to four hours of rest. After 6 weeks their cardio-respiratory fitness improved by 9%.
Other research published in Medicine and Science in Sports and Exercise found that sedentary but healthy women improved their cardio respiratory fitness by doing just 20 seconds of vigorous stair climbing three times a day for three weeks.
Preliminary research suggests that among people who typically sit for eight hours a day, those who completed five 4-second cycling sprints every hour during the workday (for a total of 160 seconds of exercise) had 31% lower triglyceride levels and 43% higher body fat metabolism the next day!”
The reason why Exercise “Snacks” work is because when you suddenly move your body you cause a rush of blood to push through your arteries (think of turning your garden hose on full blast for 20 seconds) .
This rush of blood causes your body to produce more Nitric Oxide (CLICK HERE for info). An increased production of NO (Nitric Oxide) causes your blood vessels to dilate and relax.
This widening and relaxing of your blood vessels makes your body lower it’s blood pressure and move a whole lot of Oxygen throughout your entire body.
With more oxygen in your body with that rush of blood you will immediately get these results
- More brain power with higher memory recall and more learning capacity (the brain needs lots of O2)
- Better bowel movements
- More Muscle production (Key to longevity and weight loss)
- Decreased blood pressure and lower cholesterol
Increased energy and mood boost (The rush of blood carries more oxygen to all your cells, waking up your body, decreasing stress and releasing endorphins)
Do your workout snacks 2-3 times a week for 6-8 weeks and you will drastically Reduce your risk of
- Heart Attack, Strokes & Diabetes
- Alzheimers and Dementia
- Erectile Dysfunction & Libido Loss
- Anxiety & Depression