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short workouts

Posted on   |  Strong Moves

4 workout moves to do when you’ve slept poorly

Use this short workout on days that you sleep less than seven hours OR are under a lot of stress and your sleep sucks (Scroll down to learn WHY a hard workout will set you back big time when your sleep sucks and you are stressed out)

  • 1. Pretend Jump rope = High knees 20 + 5 soft squat jumps > Two times in a row (40 total high knees and 10 total squat jumps)
  • 2. Lying Belly Breath = Lay flat on your back + Inhale and exhale slowly through your nose 2x

Repeat #1 & 2 two times in a row then go onto #3 & 4 below

  • 3. Knee plank body weight rows 2/2 Alt
  • 4. Gate Pose = modified side plank + with backbend & air guitar reaches

Repeat #3 & 4 two times in a row.

Do 10-20 mins max. Go back to #1 and 2 (repeat 2x) then to #3 & 4 ( repeat 2x)

Here is WHY a high strength and longer workout is a BAD idea when you’ve slept poorly

Our human bodies do not make muscle when we workout. We actually create microscopic tears in our muscle tissue when we workout.

It’s the repairing of the damage that creates muscle. This repair happens when you sleep!

Our bodies must drastically lower stress levels before they can repair. This is why you make muscle when you sleep.

Cool, right?!

What’s not cool is that if you are not getting good sleep AND you are still doing high strength workouts you are actually doing MORE damage.

This is because you are increasing your stress load. Stress load = all the combined stressors your body feels throughout your day (work + family + finances + political concerns+ environmental concerns + physical + emotional struggles)

Simply put if you are keeping up with a shit ton of demands daily and you are not sleeping well, you should not be doing high strength/ vigorous workouts.

This means working out over 20 minutes at over 60% exertion. You can totally still workout! Just not at high intensity and longer than 20 minutes.

If you put a high exertion workout on your under slept body you will tax your adrenals. This can lead to weight gain, low immune health & adrenal fatigue. Adrenal fatigue can lead to depression, chronic fatigue syndrome, thyroid malfunctions and many other disorders that take you nowhere good

So HERE is what you should do! Still move, just with low-moderate exertion and less than 20 minutes. Use that extra time you want to move to get to bed earlier tonight:)

Watch my video above for a step by step workout OR take a short walk, nap or meditation break.

If there is no light at the end of that tunnel right now. Use these 5 steps below (I’ve been there)

  • 1. Move your body for 10-20 minutes at 50% exertion. A short yoga flow, vigorous walk, dancing, try and pick something that lifts your mood and gets you out of your head. You need to move your body a little every day, especially when you are ultra stressed out
  • 2. Hydrate tons! When you sleep less you are inhibiting mitochondrial function (cellular health) water will help this
  • 3. Stay away form sugar. Your body will crave quick energy all day when you are stressed AND/OR sleeping poorly . Stay conscious that this is happening and that it is natural. Steer clear of pastries, sweets and creamy coffee beverages
  • 4. Reach for nuts and greens! When your mind is stressed and your body is not rested you need healthy fats and dense nutrients. Reach for almonds, hazelnuts, macadamia nuts, walnuts, coconut flakes AND greens. I use Amazing Grass packets for greens on the go CLICK HERE for amazon buy link . I also keep snack size baggies stocked with 10 macademia nuts (unsalted) + 1/4 cup coconut flakes (unsweetened and large flakes) This keep you satiated and boost your mental health.
  • 5. Belly Breath– Breath through your nose slowly. This will tell your body you are safe and it will lower your stress hormones. (sit or stand still. Inhale fully, exhale fully 2-5x)

Keep it up, you’ve got this. Once you nail 7 hours of good sleep then you can add in those high strength workouts. Until then, check yourself BEFORE you wreck yourself

Posted on   |  Strong Moves

Micro Workouts + caffeine!

(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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