This is a great format with 30 seconds each of strength, cardio and core in a no repeat format! https://youtube.com/live/zuAJMO4kF_4?feature=share
These types of workouts done in a circuit are so beneficial to your overall fitness! They are:
- time efficient – you get in your cardio, your strength and your core work in less time!
- fun! – Yes, I said it FUN! Whether done in a repeat or no repeat style, you are not doing any one thing for too long, allowing time to fly!
- adaptable – because you can choose to go heavier with your resistance, faster paced through cardio, or any way you choose! Timed intervals allow the participant to go at their won pace, so you can have beginners through advanced participants do the same workout!
- effective – you will build muscular strength and endurance, increase bone density, improve your cardiovascular fitness, improve mobility, flexibility (since a warm up and cool down stretch are included) and boost mood, feelings of positivity and accomplishment, as well as building a strong core and low back!
- total body – you can hit all muscles and areas in one circuit workout like this!
- HIIT – this is high intensity interval training, where you set the intensity and have rest in between circuits. This can be adapted (work to rest ratio) if you are just getting back into fitness or are more advanced!
Tips To curb unnecessary Snacking and Emotional Eating
Snacking can be great and it can be necessary at times when we are busy and on the go, but excessive snacking and emotional eating can be detrimental to overall health. Constant snacking can lead to increased insulin levels, cortisol levels which can impact health and keep you from your goals.
It is important to look at what is happening with our bodies. Stress, fluctuating hormones, challenging emotions, lack of adequate sleep and a busy lifestyle, caring for others, work/life balance, etc..can lead to emotional eating and an increase in appetite and cravings, particularly for unhealthy snacks.
Here are some tips that may help to curb unnecessary snacking and emotional eating no matter what stage of life you’re in. Remember, YOU have totally got this and you ARE NOT ALONE!
- Plan healthy meals: Plan your meals in advance and make sure they include a variety of nutrient-dense foods like fruits, vegetables, lean protein, and whole grains. Eating regular, balanced meals that include protein and fiber can help to keep you full and reduce the urge to snack.
- Keep healthy snacks on hand: Keep healthy snacks like fruit, nuts, and cut-up veggies in your home and at work. Having healthy snacks readily available can help you avoid reaching for less healthy options
- Practice mindful eating: When you eat, try to focus solely on the experience of eating. Avoid distractions like TV or your phone, and pay attention to the taste, texture, and smell of your food. Eating mindfully can help you feel more satisfied with your meals and reduce the urge to snack
- Identify triggers: Identify the triggers that lead to snacking or emotional eating, such as stress or boredom, and develop alternative strategies for dealing with these emotions. For example, you might try deep breathing, going for a walk, journaling or calling a friend.
- Get enough sleep: Getting enough sleep can help to regulate hormones that control appetite and cravings. Aim for 7-8 hours of sleep per night.
- Stay hydrated: Drink plenty of water throughout the day and before and with meals to help you feel full and reduce the urge to snack. Also drink prior to, a few sips during and post workout or walk!
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