micro workouts

(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:

1.  Stop working for 2 mins. Drink coffee or green tea then..
2. Give your body an easy rotation through the spine.
3. Choose a high strength movement (ex: push up, plank shoulder tap, knee plank renegade row, 5 Kettlebell Deadlifts…)  +
4. 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:)

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