It’s a busy world we live in. When you get really busy, you become overwhelmed and a lot of things start eroding. Your health is usually the first thing to go, but is more important than anything else. So I came up with 5 things you can do, that take 5 minutes but can improve your life. It can even add years onto your life!
- Foam rolling- Yeah I said it again. One thousand times I’ve said it and I will say it one thousand more. By spending just 5 minutes rolling around on this tube you will feel so much better I promise.
- Toasty pants- These aren’t all scientific, this is just what I do. When it’s cold like it is now, this can really help. Throw your pants, socks, and the shirt you are going to wear in the dryer for 5 minutes. By the time they are done, you pull out the clothes, get dressed and you get a warm jump start on your day. Great for having an excuse for walking around the house in your boxers too, if you’re into that sort of thing.
- Get up- This one is pretty simple. Every hour, get up and walk around and stretch for 5 minutes. If you are the type that gets tied up in their work and doesn’t know what time it is, set an alarm to remind you. Every hour, do it. Your back, hips, neck, eyes, and energy levels will thank you.
- Floss- Seriously! This doesn’t even take 5 minutes, unless you have teeth like Gary Busey. Studies have shown that you can add 6 years onto your life by flossing. 6 years! Imagine the shuffle board domination you have to look forward to with all that extra time on the end of your life.
- Quiet- Let me ask you a question. When was the last time you had 5 solid minutes of complete silence? You probably can’t even remember. Between TV’s, radios, iPods, cell phones, and everything else silence is very rare. Take 5 minutes every day in complete silence. You will be amazed at what it can do for your stress levels. Turn everything off, tune everything out, put the kids in their sound proof room, and just chill. You can plan out how you are going to attack a problem at work, pray, meditate, clear your mind of all the junk, or whatever you choose to do. Works wonders for improving thought clarity as well.
It probably only took you about 5 minutes to read this, so you have plenty of time to start putting these into your daily routine. You have the time if you make it.
In the 1920’s scientists wanted to know what effect inactivity had on muscles. They bound the legs of a group of frogs for extended period of time and then studied the results. Shockingly, at the end of the experiment the frogs who had their legs tied had bigger and stronger legs than the untied frogs of the control group.
The restrained frogs struggled to get loose the whole time they were tied. The constant constricting and tensing greatly improved their leg strength and size. This type of tension without movement is called an isometric contraction.
You do not have to participate in a strange experiment to benefit from isometrics. The two basic isometric techniques that are commonly performed are: pushing or pulling against an immovable object and holding a weight at a point and not letting it move.
For instance, you can load up a bench press with a weight you can’t budge and push as hard as you can for 20-60 seconds.
Don’t have a bench press? Push against a wall. Pick a sturdy one though, just trust me on that.
An example of the other technique is the Isometric Paloff press. To perform an Isometric Paloff press, stand perpendicular to a cable crossover, grab a D-handle with both hands, press it straight out at chest level, and hold that position with arms extended. The weight will be constantly pulling you to the side so it is a great core workout.
Don’t have a cable crossover? Do you have a friend? Or at the very least someone willing to inflict punishment on you. Clasp your hands together and push them straight out in front of you. Have your “friend” push on the side of your hand trying to move you. Don’t let them! They are not the boss of you! Sounds simple, but is actually pretty challenging.
Isometrics are not something you want to do exclusively , they are just another tool to add to your exercise tool box. Constantly challenging your body is the key to changing your body.
We are coming up on the time on the year when two things get in the way of your workouts.
Traveling and time.
Something that I would recommend you purchasing for your fitness needs are exercise bands. They are lightweight, inexpensive, and very versatile.
You can literally do 100′s of exercises with one band. You can just throw it in your travel bag or even purse (or any of you dudes that have European totes) then you will have an excellent tool that can give you an efficient, time-saving workout.
Want to learn a quick band workout? Watch me on TV today! I will be on today (November 23) somewhere between 4-4:30pm on ABC WAAY 31. My plan is to talk about band workouts, but things usually go wrong when I go on live TV.
I will post some more band workouts for you in the next few weeks.
Hope you all have an awesome Thanksgiving holiday and I really appreciate you reading these crazy posts!
PS-Don’t forget about the free camp tomorrow!. Read details here ——>Free Camp
- 3 Fat Burning Workouts That Take 15 minutes or Less (joemartinfitness.wordpress.com)
So I was innocently shopping in Wal-Mart the other day. Doing my usual routine of elbowing people out of my way in aisles, running over displays with my cart, scowling at everyone, etc… Like we all do right?
Everything was normal until I saw something that stopped me in my tracks. Two of my nemeses are now in cahoots.
You can now buy HCG at Wal-Mart.
HCG is a weight loss drug if you haven’t heard of it. Does it work? Sure does. Awhile back, I compiled another list of ways that are just as effective as HCG at getting rid of those unwanted pounds quickly. —-> read the list here(Disclaimer-your long term health is not a concern if you want to try any of these methods.)
It is NOT all about weight. Especially when you are looking to lose it using methods that are ineffective over the long run at best and detrimental to your health at worst.
Now carrying extra pounds is not good for you either (article on that tomorrow), but FAT loss is the goal you should have.
There are no short cuts.
There are no magic pills. (Although you can find the Magic Formula here)
Those are the keys to success, not the magic elixir that is being sold between cough medicine and Oxy pads.
Happy Halloween! This has absolutely nothing to do with Halloween though. Mainly wanted an excuse to use the picture to your right there.
I’m trying to help people solve their two biggest problems when it comes to getting the body they want.
Eating right and exercising on a regular basis.
To assist me in my mission, it would be awesome if you could complete the survey at the link below.
Just two questions and it won’t take you more than a minute or so. Please go here to access the survey.
Related articles (In case you missed it)
- Healthy Halloween For Parents (joemartinfitness.wordpress.com)
I know it. You know it. Your kids really know it. You are going to slowly eat all of your children’s best Halloween candy when they aren’t looking.
This will go on until one day your kid will wake up to a bag of those orange and black candies, a Chick-O-Stick, and some UNICEF change. Happens every year.
So what’s a health conscious, candy stealing parent to do? First let’s pick out the top five Halloween candies and then make up some health benefits for the candy to make us feel better about eating them.
1. Snickers-Nougat improves backgammon performance by 74%
2. 3 Musketeers-3 times the health benefits of a single musketeer
3. Reese’s peanut butter cup-Peanut butter is better for you in chocolate cup form
4. Nerds-Pure sugar, but it is hard to get them stuck in your windpipe
5. Baby Ruth-Clears everybody out of the pool for you to swim laps
Next you need to make a list of exercises to match up with the candy. For instance:
1. Snickers-50 pushups
2. 3 Musketeers-30 burpees
3. Reese’s-50 squats
4. Nerds-100 jumping jacks
5. Baby Ruth-Run a half of a mile
Every time you eat one of the candies, you have to do what’s on the list for that candy. The benefits will be two-fold when you do this. Not only will you be getting in shape, but it will also make you think twice about stealing so much candy. Feel free to change the exercises and candies to fit your sugar tooth preference and fitness level.
You can get your kids involved as well. They get a certain amount of candy, then they have to earn additional candy with exercise or even chores. So glad my parents never thought of this stuff.
The most effective way to help your kids to be healthy, is to be healthy yourself. Not by talking about it, but by showing them with your actions every day that exercise and proper nutrition are a priority.
- The Hierarchy Of Halloween Candy (thegloss.com)
Very soon you will have a short window of opportunity to get a month of boot camp AND the 21 Day Belly Blast program for $49.
The Belly Blast alone costs $49. Add that in with the fact that boot camp is rarely discounted, this is a great opportunity.
Living Social will be coming out with this deal on Friday. If you are not signed up to get their deals you can go to www.LivingSocial.com to get signed up for free. You can always opt out if you don’t want to get any further deals.
You will see a place in the fine print that says “For new students of Huntsville Adventure Boot Camp only.” Or something like that. If you’re an old or current camper, just ignore that. They can’t stop us! It is good at either location, Huntsville or Madison.
You can also buy them as gifts if you like. Any guys out there, just know you are walking a slippery slope buying exercise related gifts for women. Just trust me.
If money has been holding you back from trying the camp, I’m taking away that excuse. You will spend more than $49 eating out for lunch this
PS-If you are waiting to sign up for team Adventure Boob Camp for the Liz Hurley 5K, don’t wait too much longer! Friday is the last day to sign up on-line. We don’t have 50 people yet, so I’m already spending that money I was going to donate on alligator shoes and emu jorts. You can go here to register
- Sore muscles, Liz Hurley Ribbon Run, and the winner of a year of free boot camp (joemartinfitness.wordpress.com)
- Eating elephants (joemartinfitness.wordpress.com)
Did you all see that Reebok is refunding $25 million to people who bought their toning shoes? The advertising has been branded misleading and untruthful. Wearing fancy shoes won’t make me buff?
You mean to tell me, I have to eat right and exercise? Craziness.
If you want to learn the science behind why these shoes are not worth it, you can read a post I did in February called Do Shape Up Shoes Work?
When in doubt you can always use my guide How To Tell What Products Are Junk.
Let’s face it, some days you just don’t have time to workout. I am a pretty busy guy, so I understand.
There is the famous, “I am so busy I can barely breathe, but I will spend an hour watching TV” person. Or the “no way do I have time to workout, I have to update my Facebook status every 5 minutes and make sure no one says anything about me on Facebook” person.
Those examples are a little extreme, but we all have more time in our day than we think. If you really break your day down it is a little depressing.
Where do your hours go? Start tracking them and I guarantee every one of you can carve 15 minutes out of their day to exercise. 15 minutes that is all you will need for the workouts I have for you. These are not easy workouts just because they are short. If you only have a short time period, you have to make it more intense.
You will do each exercise for 30 seconds, rest 30 seconds, then move on to the next exercise. Go through the whole list 3 times with the following exercises.
-Kettlebell swings (or a dumbbell will work in a pinch)
It will take you 15 minutes to do the whole workout.
Good old Tabatas. If you have never done Tabatas, get ready to live. This workout has only 2 exercises. To perform Tabatas you will work as hard as you can for 20 seconds, then rest 10 seconds. You will repeat this pattern for a total of 4 minutes per exercise (8 rounds total). Perform Tabatas with squats, rest 2 minutes, then Tabatas for pushups. 10 minutes and your workout is done.
This will be a sprint workout. A sprint doesn’t necessarily have to be running. It can be on a bike, rowing machine, Shake Weight. Well maybe skip the Shake Weight. For the sprint go as hard as you can for 20 seconds, rest 60 seconds, and then repeat that a total of 10 times. Takes a little over 12 minutes to complete.
Make the time then take the time, you won’t regret it. Try these out and let me know if you have questions!