Only have a Few Minutes to Work Out? Try These Exercises!

Exercise-in-ten-minsWe all have days or weeks when work, school, family – or anything else – gets in the way of our workout time. With added stress and busyness often comes the tendency to be lazy or eat unhealthy, but don’t let that throw off your healthy game!

Whether you are having a busy week or never seem to have enough time to work out, we believe that little steps can make a big impact. Doctors have even reported that regular exercise, regardless of how little, can have a lasting impact on your health and mental acuity.

Don’t have time to spend an hour at the gym or on a run? Here are a few options for ten minute or less workouts that work your arms, legs, butt and abs:

Ben Greenfield, a Fitness and Triathlon expert and Get-Fit podcast host recommends completing the following three times total:

  • 50 jump jacks
  • 15 push ups
  • 15 squats body weight squats
  • 15 dips (use two chair seats or something sturdy to hold onto)
  • 15 reverse lunges per side

Check out a video on reverse lunges here.

This is a 6-minute workout circuit by Lo Bosworth (the workout starts at 1:43), which shows a step-by-step for all of the exercises. Complete the following three times total, 60 seconds for each exercise (that’s just 18 minutes total!):

  • Plank balance for 60 seconds
  • Oblique blaster
  • Shoulder Press
  • Bicep Lifts
  • Warrior3 Lifts
  • Booty Lifts

We recommend adding some cardio as well, with 50 jumping jacks or butt kicks to really amp it up.

Anna Renderer, a fitness host, has created a 10-minute workout video for the “lazy girl” in all of us. This 10-minute circuit workout should be completed twice and requires a set of light free weights:

  • Trunk Twist
  • Bridge
  • Bird Dog Crunch
  • Alternating Chest Fly
  • Triceps Extension
  • Seated Bicep Curl
  • Mini Sidewinder

Do you have a short workout you have mastered? Share your quick workout secrets with us in the comments below!

 

Genetics Vs. Lifestyle – What is the Real Cause of PMS?

Genetics-LifeStyle-PMSMore than half of all women who menstruate have some form of cramping, and 15 percent of women have severe cramps. Menstrual cramps usually (but not always) improve, as a woman gets older, especially after giving birth. Of course, this doesn’t mean cramps go away as you age—they just often become a little more manageable.

Like many other things in life, genetics affect everything – even PMS! Unfortunately, if your mom and grandma had bad cramps, chances are you probably will too. Regardless of what runs in your family, don’t let nature rule your life!

Many women overlook the influence that their lifestyle and health has on the symptoms of their period. Being overweight and inactive can actually exacerbate symptoms of PMS. This is because high amounts of body fat indicate higher levels of estrogen, which can worsen your PMS. Being inactive also means that you aren’t letting your body help you out. Working out causes your body to produce nature’s painkillers, endorphins. Even though we don’t usually feel like it, it’s always a good idea to stay active during your period – and all other times of the month.

What you eat also has an effect on how good or bad you feel. Too much sugar, caffeine, or alcohol can worsen PMS. Too much dairy consumption can also worsen symptoms, due to hormonal imbalances. High stress levels can also worsen the symptoms of PMS.

The moral of the story: there’s a lot to thank our moms for – just maybe not the cramps! Luckily for us ladies, we have the personal power to stay healthy and active before, during, and after our periods. Not only will this help with PMS symptoms, but it will also produce a healthier you. What’s not to love?