As you’ve probably noticed around here, fitness and wellness are two of my major focuses this year. Have you been following along with me? Are you making changes too? Everything is more fun with a friend, so do send me a message (e-mail or Facebook) or leave a comment right here. I’d love to know what you’re doing!
This 10 Ways to Maximize Your Workout Time This shop has been compensated by CollectiveBias, Inc. on behalf of its advertiser, EAS Sports Nutrition. #easbrand #PowerinProtein #collectivebias
We’re all pressed for time, so getting maximum results for your efforts is so necessary. Whether you have time for an at-home workout or you’re headed to the gym, there are ways to make the most of your workout time. I’ve found a few “shortcuts” if you will and want to share them with you today.
10 Ways to Maximize Your Workout Time:
1. Have a plan! Whether your plan involves heading to the gym or working out at home, figure out a plan to follow FIRST! There are several sites online that have free gym workout plans available. There are also plenty of home workout plans. (One that I love is the Leslie Sansone Walk Away the Pounds series.) Varying your workout is a great idea. Boredom rarely helps anyone. 😉 (I’m not a trainer, so I don’t share workout plans.)
2. Fuel up CORRECTLY- Your body needs protein in order to work efficiently, grow & sustain muscles, and power you through your day. A quick protein shake is a simple way to add protein to your diet. My husband enjoys a bullet-proof coffee each morning, with a scoop of protein powder. We like the EAS® Protein powder because it contains no fillers and no added sugar, and 30 grams of protein! You’ll find two of my favorite protein-packed recipes below!
3. Actually work- It doesn’t matter what type of workout you are going to do, if you aren’t “all in,” it isn’t going to give you the best results. Set your mind on the task at hand and get to work. I find that I workout better, stronger, and faster by heading to the gym. When I’m at home, it’s far too easy to be distracted by my to-do list or noticing cobwebs in the corner.
4. Start with an exercise that you like- If you don’t look forward to getting started, it’s even harder to begin. For me, I like to start with farmer carries or leg presses. Those are my two favorite gym tasks. What does it for you? Make that the first task on your list.
5. Speaking of weights, don’t fear the free weights- I’ve read many articles in favor of strength training over cardio workouts. I think they both have their place, but I put more emphasis on lifting weights than I do on getting on the treadmill. The muscles will burn calories long after your workout is complete. And, it will help to tighten and tone your body, as the weight comes off, what’s underneath is toned so you don’t end up “skinny fat.”
6. Time your rest periods- It’s far too easy to turn a 60 second rest period into a 5 minute rest. If you’re doing 3 sets of a workout, you’ve just increased your workout time by 12 minutes for just that one exercise. Say you’ve got 10 exercises on your plan, you’ve increased your workout time by 2 hours! Obviously, you won’t do this with all of your exercises, but imagine if you did!
7. Use your phone correctly- Turn off notifications for e-mail, Facebook, Twitter, etc. Use your phone for your playlist and a timer. Set up a playlist that encourages you, inspires you, pumps you up, and makes you work hard. This is not the time for slow, romantic songs. Occasionally, I’ll add a new exercise and forget exactly how to complete it. Since I want to focus on form, I’ll use my phone to visit a site with videos that show me how to complete it. Other than that, don’t access the Internet while working out! Not only will you save yourself time, you’ll also not annoy your fellow gym members. It’s quite frustrating to follow a person that is constantly on their phone!
8. Plan your workout time- If you’re headed to the gym, it might be best to avoid 6am, lunchtime, and 6pm workouts. At our local gym, this is when it is most crowded. A crowded gym equals a slow workout. If you’re working out at home, plan your time for when your children’s needs are met, you’ve completed a few things on your to-do list, and it’s not meal time. Give yourself every opportunity to get a complete, time-efficient workout completed.
9. Alternate between working different muscle groups. This technique is also known as cross-training. It helps you work harder at a higher level of intensity for longer than you would if you’d simply stuck with working one area. Work a muscle group to exhaustion, then move onto a new muscle group. I tend to one leg exercise, then one upper body or arm exercise. For example, I’ll do goblet squats, then sit to do concentration curls, then lunges, then preacher curls in my workout. One muscle group is resting after exhaustion while I’m working another.
10. Sip your protein drink during your workout- First, this feeds your body the protein it needs. Second, if you’re carrying your drink with you, there’s no need to wander over to the drinking fountain.
We pick our EAS Protein Powder up at Wal Mart. Saving time while shopping is another tip — you’ll have more time for workouts and eating well if you find all of your grocery and home needs in one store. Wal Mart is that store for me. When you’re parking, look for a parking spot as far from the door as possible, squeezing more walking time into your day!
Here you’ll find our latest protein snack recipe- Double Chocolate Protein Balls. Another one of our favorites is Low Carb High Protein Dark Chocolate Chip Cookies. While the EAS Protein Powder mixed with water is tasty on its own, sometimes we’re looking for more of a treat. To satisfy that craving, I have been making these “Frosty” Protein Shakes. Give them all a try! Enjoy!
- 1-1/2 cups pitted dates (about 12)
- 1 cup slivered almonds (whole works as well, slivered just mixes quicker)
- 1/3 cup warm water
- 2 scoops EAS chocolate protein powder
- 1 Tablespoon dark cocoa powder
- 1 cup flaked, unsweetened coconut OR 1 cup chopped nuts (almonds, pecans, peanuts)
- Combine <g class=”gr_ gr_916 gr-alert gr_gramm gr_disable_anim_appear Punctuation only-del replaceWithoutSep” id=”916″ data-gr-id=”916″>dates,</g> slivered almonds, and water in a food processor. Pulse to chop and combine. You are looking for a paste, some chunks are fine.
- Pour into a mixing bowl. Mix in protein powder and cocoa powder. <g class=”gr_ gr_915 gr-alert gr_gramm gr_disable_anim_appear Grammar multiReplace” id=”915″ data-gr-id=”915″>Mixture</g> will seem dry, but keep mixing. When fully mixed, scoop into small balls. Roll balls in coconut (or nuts.)
- 1 scoop EAS Chocolate Protein Powder
- 1 cup milk ( we use unsweetened coconut milk, you can also use almond milk, or cow’s milk)
- 1 cup ice cubes
- 1/4 teaspoon xantham gum
- 1/2 teaspoon chia seeds
- 1 teaspoon extract (vanilla, raspberry, strawberry, etc)
- Combine all ingredients in blender. Pour into a tall glass and enjoy!
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