3 Easy Ways to Improve Your Performance No Matter How Busy You are

3 Easy Ways to Improve Your Performance No Matter How Busy You Are

by OOF from Sattaur Fitness

 

When life gets busy it’s not uncommon to let go of all smart lifestyle habits we’ve created.

 

This year when things get hectic, instead of letting go of all that you’ve accomplished, keep it all with these 3 methods. You’ve worked too hard to give it all away. Time to Train ALL of You.

 

 

Focus on Efficient Total-Body Workouts 2 to 3 Times a Week

            Look to work your entire body as intensely as possible for 30 minutes. We do this to activate our metabolism, exhaust our energetic systems, and promote greater muscular recruitment.

30 minutes of high intensity, total-body fitness, is do-able for even the busiest of individuals and will energize your week by flooding your body with Serotonin and Adrenaline which create states of happiness and increased awareness.
Your body will also become a fat-burning furnace by depleting your glycogen stores and increasing your metabolism.

 

Here’s a Sample workout:

5 minutes of foam rolling

 

20 minute total-body workout:

(3 Sets of each exercise; 10-12 reps; slow and controlled movement)

Barbell or Bodyweight Squats

Rest 90 seconds

Lunges

Rest 90 seconds

Pull-Ups or Lat Pulldown

Rest 90 seconds

Push-Ups or Bench Press (Incline, Decline, or Neutral)

Rest 90 seconds

Rotational Ab Work (Russian Twists or Hanging Leg Raises)

 

5 minutes of static stretching

 

Use the framework of the workout for pacing and feel free to change up the exercises to increase the challenge on your body.

 

 

80% Healthy, 20% Wintry Goodness

You know what to eat… Whole, nutrient-dense foods.

You know when to eat it…. When your body says its hungry.

You know what quality nutrition looks and feels like.

So, do exactly that over the holidays, and do it 80% of the time each day. When you think of your holidays as 80% healthy choices and 20% joyful choices you take away the stress of looking at every calorie, all the time.

Your gut will thank you, your mind will thank you, your image will thank you and your grandma will thank you for not holding back on her delicious egg nog!

 

Find Your Mind Once a Day

A lot happens over the holidays.

But, time with yourself is priceless and necessary.

So, make a habit to spend ten minutes each day in quiet contemplation and observation. Whether that means ending your busy day with a few deep, controlled breaths and losing yourself to the inner workings of your mind, or waking up and sitting still for ten minutes, do it each day.

 

So…

 

  1. Total Body High Intensity Fitness 2-3 Times a Week
  2. 80% Healthy Choices
  3. One Mindful Moment a Day

 

And there you have it!

A high performance, sustainable, realistic holiday season plus a wonderful end to the year using The Train ALL of You Mindset.

 

OOF from Sattaur Fitness

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