Finding Time for Fitness: 6 Ways to Fit It In

Lack of time is everyone’s main excuse for not working out, but do you really not have time for fitness? Sure, you’ve got a lot on your plate, but even just a few minutes of activity every day can help you reap major rewards for your overall wellbeing. In fact, if you’re fitter, you’ll have more energy to help you cope with all your daily tasks! So, how do you find the time to give your wellness a boost? We spoke to Certified Personal Trainer and Fitness Instructor Jennipher Walters for her top tips.

 

1. Get On Up: ‘Sleep is definitely important for overall health and weight-loss, but could you hit the sheets just 30 minutes earlier, so that you could get up and work out before your day starts?,’ asks Walters. ‘Working out in the morning has numerous benefits including regulating appetite, boosting energy and—perhaps the biggest benefit of all—an AM sweat session ensures that your workout is checked off first thing each day!’

 

2. Log Off…: Walters recommends, ‘For just a few days, record how much time you spend surfing the Internet, checking personal email, watching TV and playing video games whether it’s on your computer or your phone. You just might be surprised at how much time you spend on Facebook or playing Angry Birds. Just a few minutes here and there can add up to an hour or more each day. Cut out just some of that screen time and, voila, you suddenly have time to squeeze in at least 10 or 15 minutes of exercise into even the busiest day.’

 

3. …But Be an Active TV Watcher: ‘It’s unrealistic to never watch TV or to shun the Internet forever,’ Walters admits. ‘So when you do, try to incorporate some physical activity. When watching TV, make it a point to do some jumping jacks or push-ups during commercials. Doing a little exercise during the commercial breaks can add up to almost 20 minutes of fitness for every hour of TV you watch. And instead of sitting in a chair when on the computer, try sitting on a stability ball or stack your computer up on some books so that you have a standing desk to surf from. No matter how you do it, try not to sit for more than 20 minutes at a time!’

 

4. Workout On Your Commute: Walters asserts, ‘One of the best ways to fit exercise into your life is by incorporating it into your school or work transportation routine. If you live close enough, consider biking to work. If you take the bus, walk to a bus stop that’s an extra block or two away, or get off the bus a stop sooner than usual and get a few more steps in. And if you drive to work, park as far away as you can—even a few blocks away, if possible.’

 

5. Socialise While You Exercise: ‘Make your social time more active by planning events that get all of you moving,’ Walters advises. ‘Go for a family hike on a beautiful Saturday morning, play a game of tag football with your buddies during halftime, or make a date with your significant other or best friend on the treadmill. There are so many options for squeezing more activity into your social calendar!’

 

6. Make Chores More Hardcore: ‘While cleaning might not be the most fun activity, it’s something we all have to do, and it can definitely be a workout if you want it to be,’ notes Walters. ‘Set a kitchen timer for 20 minutes and see how much of the house you can clean. Try to be as efficient and quick-paced as possible, and I guarantee you’ll work up a sweat. If you’re doing lighter housework that is harder to get your heart rate up (like laundry or organising), throw in some lunges or push-ups every few minutes to start feeling the burn.’

Categories: busy schedule, Commute, day nbsp, household chores, minutes, nbsp, Push ups, time, walters, watching tv, work

Why Do Women Find it Harder to Get in the Mood for Sex?

While sleep is an important aspect of your overall wellbeing, when you find yourself craving your 40 winks more than you crave sex, you know you’ve let things slide. However, even when you’re wearing your PJs during the daytime and your hair’s a mess, your partner still wants to get down and dirty – why is that? Even if you do find time in your hectic schedule for a quickie, your mind isn’t on your sexual health or your partner. Instead, you’re thinking about which kid you need to pick up from which after-school club, or how you’re going to meet that deadline at work. So why do men find it easier to switch gears than women?

 

If you’re worried about your lack of arousal, sex books are a good place to start. According to the Kinsey Report, when your body begins to respond sexually – clinically speaking – your vagina becomes congested with blood and lubricated; often your nipples become harder and erect; your upper body may look flushed; and your general muscle tension builds as your heart rate and blood pressure increase. However, if arousal was just a matter of physicality, sure all you or your partner would need to do is push a few of the right buttons and you’d be good to go. In actual fact, your capacity for arousal hinges on lots of things, including:

 

1. Your hormone level (especially during and after pregnancy)

 

2. Your general health and fitness

 

3. Your upbringing

 

4. What your day was like

 

5. How inherently sexual we are

 

Sex therapist Linda De Villers, PhD, author of the forthcoming Love Skills, explains, ‘There’s increasing evidence that women are wired to be different sexually. And some people are fundamentally more sexual. People who are internally wired to be sexual aren’t going to need as many sexual cues to get going — they are sensation seekers with different neurotransmitters in their heads. If you were raised in a sex-positive environment and really value sex as a major way of expressing attachment to your partner, you also don’t need a lot of cues. But if you have a lot of other passions or if you’re preoccupied with something else like work, even in a good way, you’ll need more cues. So you’ve got to look around and ask, How sexy is the environment? And how much pressure is there to have sex? When the cues are seen as pressure, sex is no longer fun. And having children under age five is not associated with a great sex life. There just are real drops when women have young children.’

 

Sex therapist Gina Ogden, PhD, author of Women Who Love Sex, adds, ‘I don’t want to perpetuate any gender myths, but the fact is, women have more on their plates than men do – in fact, women are more overworked than men. Men are able to go out and do their thing. Maybe if we could go play golf on a Sunday, the shoe would be on the other foot. I mean, it’s a whole lot of little stuff: Who’s usually saying, “No, I can’t afford that” or “I can’t go there, I have to go home and feed the baby”? You know, your sexual responses don’t begin in the bedroom. Ideally, they should be going all day. If you think of sex as energy instead of a set of actions, it’s easy to see that if you’re constantly having to stop yourself in all aspects of your life, you’ll also stop your sexual responses.’ So what’s the answer? As relationship doctor, Jane Greer, PhD,  asserts, ‘The most important element is to stay focused on your sexual mindset and don’t let anything interfere.’

Categories: arousal, busy schedule, cues, men and women, nbsp, nbsp sex, partner, phd author, sex therapist, sexual, sexual responses, Women

An Exercise in Romance: Make Your Partner Your Workout Buddy

There are so many different aspects to your wellbeing that taking care of it can be a full-time job. You have to take care of your fitness, nutrition, mental health, sexual health, relationship wellness, family wellness, corporate wellness…the list goes on and on! While there may not be one activity that encompasses all the aspects of your wellbeing, it’s best to combine things where you can. So how do you take care of your fitness and relationship at the same time? By making your partner your workout partner! With that in mind, we spoke to Stacie Clark, who co-owns a gym with her husband in Plymouth, Minnesota, to ask for her favourite exercises to do with her hubby. Now you can feel the burn and feel the love at the same time!

 

1. Kneeling Partner Twist: According to Clark, you can ‘strengthen your abs and your bond at the same time with this toner. All you need is a medicine ball (you can use any similar-sized ball if you don’t have one). Kneel on the floor back-to-back, and slowly twist to one side to hand the ball off to your partner (who should be turning toward you). Then twist to the other side as they turn to hand the ball back to you. Continue passing the ball in that direction for 60-90 seconds, and then repeat the exercise in reverse.’

 

2. Wheelbarrow Push Up with Squat: ‘This upper-body move gives your partner a great view of your butt—which sets the stage some post-workout fun,’ Clark enthuses. ‘Start in the top of a push up, and have your partner hold your feet in their hands. Brace your core, and do as many push ups as you can while maintaining your form. As you lower yourself down, your partner should simultaneously lower into a squat, keeping his or her arms straight and engaging his or her butt muscles. Each of you should do 10-20 reps in each position.’

 

3. Dynamic Lunge: Clark notes, ‘The key to this move is precise coordination with your partner—and who doesn’t want to feel like they’re in sync with their S.O.? Stand facing your partner, about an arm’s length apart, and hold each other’s hands. Lunge forward with your right leg as your partner lunges backward with their left leg. Reverse the motion, lunging backward with your right leg as your partner lunges forward with their left. Complete 10-12 reps, then switch sides.’

 

4. Squat & Dip: ‘Have your partner stand one foot from a wall, facing away from it, with their feet shoulder-width apart,’ Clark instructs. ‘Then have them lean back and slide down the wall into a squat until their thighs are parallel to the floor and their knees are directly over their ankles. Their arms should be raised overhead, with their shoulders pressed against the wall. Meanwhile, you should stand 12 to 18 inches in front of your partner, facing away from them. Squat, then rest you palms on their knees, fingers facing forward. Lower yourself by bending your elbows at a 90-degree angle (you should feel it in your arms), then press up back to start. Do 20 reps as your partner holds his or her squat, then switch positions.’

 

5. Partner Shuffle Drill:Clark directs, ‘Grab a ball—any kind will do—and stand face-to-face with your partner with a few feet of space between you. Slightly bend your knees, and engage your core. When someone says “go,” you should both shuffle about 20 feet in one direction, passing the ball back and forth as you move. Repeat in the opposite direction. Continue for 30 seconds.’

Categories: ball, busy schedule, clark, Couples, nbsp, partner, partner lunges, Squat, Workout Partner