Summary

This episode of the HIIT'N50 podcast focuses on the most cited reason for not exercising: lack of time. Chris emphasizes the importance of making exercise a priority and offers strategies for overcoming time constraints. Two guests, Linda Magid and Christine Boyer-Zazzaro, provide simple at-home workout routines that can be done without equipment. The episode highlights the flexibility of exercise and encourages listeners to break up their workouts into shorter segments throughout the day.

Keywords

exercise, time management, at-home workouts, prioritization, fitness

Takeaways

• Time is the most cited reason for not exercising, but it can be overcome by making exercise a priority.
• Breaking up workouts into shorter segments throughout the day can be just as effective as longer sessions.
• At-home workouts can be done without equipment and still provide strength and cardio benefits.
• Planning and scheduling exercise in advance helps ensure it becomes a regular part of your routine.

Sound Bites

• "You don't have to work out for 30 minutes a day. Yes, the CDC is recommending 150 minutes, but it does not have to be all at once."
• "You have to schedule this. You have to define why you're doing what you're doing. And you have to make it a priority."

Episode Links

Visit the HIIT'N50 YouTube Channel for episodes, video highlights and instructional videos and be sure to check out the new segment, "In the Gym with Christine" while you're there.

Linda Magid Abs Workout

Lind Magid Glutes

Lind Magid Lower Body

Linda's Cardio and Strength Workouts

Cardio 5-10 minutes

• 2 minute warm up - job in place, jumping jacks
• 3-7 minutes - Stairs with pushups.
• Run up the stairs, 10 pushups
• Run down the stairs, then back up again, 10 pushups
• Repeat until time is up.
• Modify as needed

• 2 minute warm up
• 10 quick squats (1 per second)
• Reach down the floor and crawl out into a plank. Do a push up. Crawl back to standing.
• Repeat 8 times
• If you have time left, perform high knees until time is up.

• 2 minute warm up
• 10 push ups
• 10 squats with weights
• 10 lunges on the right with weights
• 10 lunges on the left with weights
• 10 supermans (laying on the belly, lift arms and legs off the floor, then return to start)
• Repeat until time is up

• 30 seconds Bear crawls forward and backward (get on hands and feet, crawl forward as far as you can in your space and then crawl backwards)
• 30 seconds Toe Taps (Laying on your back, bring knees over hips. Tap one set of toes to the floor and bring the leg back to the the beginning. Do the other side. You can bring both feet down at the same time if you want it harder)
• 30 seconds plank
• 30 seconds push ups

This episode focuses on adapting fitness routines to fit changing bodies and lifestyles. Chris discusses the concept of functional fitness, low-impact exercises, and the importance of strength training. The first guest, Christine Boyer-Zazzaro, shares her personal exercise modifications and how she encourages clients to get into the gym. The second guest, Rebecca Dickinson, discusses the impact of alcohol consumption on the gut microbiome. The final guest, Linda Magid, talks about the importance of warm-ups, cool-downs, and stretching in workouts.

Episode Keywords fitness routines, adapting, functional fitness, low-impact exercises, strength training, exercise modifications, alcohol consumption, gut microbiome, warm-ups, cool-downs, stretching

Key Takeaways

• Adapting fitness routines to fit changing bodies and lifestyles is important as we age.
• Functional fitness focuses on training the body to handle everyday activities with balance, flexibility, and endurance.
• Low-impact exercises like swimming, cycling, and yoga can provide health benefits without harsh impact on joints.
• Strength training is important for preserving muscle strength, supporting bone health, and boosting metabolism.
• Alcohol consumption, even in moderate levels, can impact the gut microbiome and overall health.
• Warm-ups, cool-downs, and stretching are essential for preparing the body, avoiding injury, and maintaining flexibility.

Sound Bites

• "It's about training our bodies to handle everyday activities with balance, flexibility, and endurance."
• "Incorporate days where you go hard and days where you keep it light. Listen to your body, it's the best coach you'll ever have."
• "Every step you take, no matter how small, is a victory. Remember, aging isn't about slowing down, it's about moving wisely."

This episode of the HIIT'N50 focuses on mental well-being and its importance in maintaining a healthy lifestyle. Host Chris Cotnoir is joined by four guests in this episode. Dr. Kavita Patel discusses the definition and measurement of mental well-being, while Rebecca Dickinson talks about the impact of nutrition on mental health. Christine Boyer-Zazzaro explores the pros and cons of fitness trackers in relation to mental health. Finally, Keith Bracci shares his own health journey and emphasizes the importance of a holistic approach to mental and physical well-being.

Links from the episode:

Yuka App: https://apps.apple.com/us/app/yuka-food-cosmetic-scanner/id1092799236

Note that this app is addictive!

Important Takeaways

• Mental well-being is an important pillar of a healthy lifestyle, but it can be difficult to measure and address.
• Maintaining mental well-being involves addressing factors such as social isolation, pleasure, and sleep.
• Fitness trackers can be useful for motivation and monitoring heart health, but they can also cause anxiety and obsession.
• A holistic approach to health, including nutrition, exercise, sleep, and mental well-being, is key to maintaining overall well-being.
• Meditation and self-reflection can help uncover underlying beliefs and patterns that affect mental health.
• Seeking professional help and building a support network can be beneficial in addressing mental health challenges.

Key Sound Bites

• "Mental well-being is difficult to measure and address."
• "Setting goals and intentions can contribute to mental well-being."
• "The gut microbiome affects the production of neurotransmitters that impact mental well-being."

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