Training Cheat Sheet

When it comes to exercise, people often think that you need to slog it out for hours in a gym, when in reality, it doesn't have to be that way.

You can get an effective work through these 4 tips that I like to call my cheat sheet.

1. Get Hot & Sweaty for 10-20 Minutes a Day

Set aside 10 minutes a day to do a HIIT (High Intensity Interval Training) workout. Doing this will help you raise your body temperature, get sweaty, get the burn and get you out of breath.

My Holistic Core Restore® Heat & Athlete 12 programmes both include a weekly 10 minute body weight workout, just in case that's all you have time for. If you have time, you do it twice.

2. Do Some Steady State Cardio

Make some time to go for a walk every day. Aiming for at least 30 minutes to an hour.

I find walking helps me to catalogue my thoughts. Plus it gets me out of my head and into the world. Making a point of noticing the world around me helps me to realise that there is more going on outside of myself and it's not all about me.

If you have a restless baby, try taking them for a walk in the pushchair. Usually it will tire them out and calm you down a little too. Win Win.

3. Incidental Exercise

If you don't have time to go for a long walk just for the sake of exercise, how about trying these other tips:

Walk to get your lunch.

Take the stairs instead of the elevator.

Take a break from your desk to walk to the kitchen for a glass of water.

Park in a space at the other end of the carpark

4. Find time to be still

Finding time to be still is just as important as finding time to move, and no I don't mean sitting down and scrolling Facebook.

When we are stressed, our body reduces functions that are unnecessary for running away from the bear. Functions such as digestion & reproduction.

When we're stressed, our body thinks that there is a famine coming and will store fat around our middle for easy access when the food is scarce.

If you're finding that you're getting stressed or overwhelmed during the day or you're noticing that your breathing is shallow, try this tip.

When you breathe in, make sure you're sending the breath down into your whole torso. Not just your chest and not just your belly. Then follow the card below.