Exercise

Shorter workouts can be effective, if you do them right! There’s one simple principle to follow when you’re strapped for time but you’re still committed to moving your body: the less time you have, the more intense the workout should be. You might think it’s crazy, but you can get sweating in just 1 minute IF you do it right.

So, if I had one minute to exercise I’d pick something really active and challenging that demands almost 10 out of 10 on the effort scale. Like burpees. Or sprinting. Or mountain climbers. And I would go as hard as I can for that 60 seconds!

Getting in one minute of highly-intense exercise can be just as good as 5 minutes of moderate intensity exercise.

So, no matter what happens, strive to do some intentional exercise daily, even if it’s short.

Here’s 5 ideas for when you’ve only got 10 minutes or less:

1. 200 jumping jacks
2. 100 squats
3. 50 pushups
4. 5-8 burpees every minute for 5-10 minutes
5. Sprint 20-40m and walk back to start point. Repeat until time runs out.

Nutrition

The more creative we get with including a variety of vegetables in our meals, the better for our minds & bodies. A frittata is one dish that you can basically add whatever vegetables you have and it will still taste great. Quick tip though, if they hard root vegetables like potatoes or carrots, best to bake them first til tender then use in the frittata.

Garden frittata

Makes 6 serves

Prep Time: 50 minutes

INGREDIENTS:

• 6 large free-range eggs, beaten

• 300g sweet potato, cubed

• 3 medium zucchini, sliced

• 3 C kale or spinach chopped

• Pinch of salt

• 1/2 T olive oil

• Oil for baking dish

INSTRUCTIONS:

1. Heat oven to 180 degrees C. Put sweet potato cubes on tray with oil and bake for 15 minutes.

2. Meanwhile, add oil then the zucchini and kale/spinach to a frying pan on medium heat and cook for 5-10 minutes or until soft. Take off heat to cool.

3. Beat eggs and salt in separate bowl.

4. Take out sweet potato, and add to cooked greens. Add all vegetables to a baking dish that has been well oiled. Pour the egg mix over vegetables, making sure it’s evenly spread and just covers veggies.

5. Bake at 180 degrees for about 30 minutes. Check that it is not runny by poking with a knife. Cook for 5-10 minutes more until done.

6. Let cool. Cut into six equal servings for lunches. Serve with a good-sized garden salad.

Mindset

Remove the negative

What negative influences have you allowed into your life? These can be people, places or things, even what you listen to or watch. Do you sometimes walk away from a situation feeling yuck, dark, depressed or anxious? Chances are whatever it is has not been positive. Imagine living in this constant state? Crazily, some people do.

Is there anything you can do about this? Yes! Of course there are some things that are out of our control, but whatever is in our control, we should take action to remove any negative influence from our life. All it’s doing is holding us back from the life we truly want to live.

Start tuning in to the things in your environment, and identify things that are not encouraging you towards a healthier, happier version of yourself, and REMOVE them as much as possible. Put this on your to-do list this week. You will feel amazing after doing this.

Copyright © 2021 Alisha Christie