What is a Balanced Lifestyle?
My definition of a balanced lifestyle is the ability to take into account time, habits and achieve a healthy body and mind while finding enjoyment in the process.
We all face issues with maintaining a balanced lifestyle, often because of work and our social life. Finding quick and effective ways to keep active with time restrictions can be paramount to success.
Short effective exercise planning can save us time and deliver great results. Also utilising exercises that can benefit our posture can in turn help to prevent and reduce lower back pain (highest reported burdensome condition) and keep us feeling ready for our daily activities.
High Intensity Interval Training
The New wave of HIIT (high intensity interval training) has come as a great surprise for me over the last couple of years and has shown in many ways to out shine the previous evidence in cardiovascular training at low intensity’s for weight loss.
I definitely advocate the use of this training type and pairing Circuit based resistance training can help benefit body composition and posture. High-intensity interval-type training gives a natural boost to human growth hormone (HGH) production—which is essential for optimal health, strength and vigor—and has been shown to significantly improve insulin sensitivity, boost fat loss, and increase muscle growth” (Dr Mercola, 2013).
It saves me time and I can exercise anywhere
To be honest it can save you a huge amount of time and often does not require any equipment, if you do decide to purchase extra equipment I would recommend a suspension trainer (TRX, Rip60 etc.) as they can provide aid to outdoor training for some muscles which can be hard to target with body weight exercise (calisthenics).
To give an example of this in a simplified program.
Mountain climbers: 30 seconds and rest for 30 seconds
Jump squats: 30 seconds and rest for 30 seconds
Press Ups: 30 seconds and rest 30 seconds
Push Press: 30 seconds and rest 30 seconds
There are many different types of rest period combinations but the key element here is to provide maximal effort across the active period which should always cause fatigue if performed correctly at high intensity’s. A typical session could just last 30 minutes and provide a large calorie deficit (great for fat loss) with all the extra cardiovascular and hormonal perks.
I will be uploading full programs and guides over the coming weeks.
Let’s talk about Posture
Most people rush into exercise before understanding that our bodies can give us an insight into how our lifestyle has affected our posture. It can guide us to which muscles we may need to stretch and strengthen to improve overall balance and posture. Without going into simple posture recommendations such as standing and sitting correctly which we often hear, our training can be used effectively to help rebalance some of the negative effects of our lifestyle.
A great article written by a Nick Sinfield for the NHS can help to understand which muscle we can train and stretch in your own tailored workout http://www.nhs.uk/Livewell/Backpain/Pages/back-pain-and-common-posture-mistakes.aspx .
My recommendations are that never choose a program just grabbed from the internet as our training should often be as individual as we are to each other. I would suggest trying to learning how your lifestyle affects your body (seated, standing all day) and choose a balanced training program that can be specific for your needs.
Often assessing what is right for us as individuals will be far more beneficial for our health then following a self-appointed fitness gurus exercise that everyone should be doing. When trying to incorporate exercises to rebalance our body and achieve physical goals always consult exercises specialist if unsure about correct execution of any exercises to prevent injuries and practice with low resistance at the beginning of any program.
Dr Mercola. (2013). ”Japanese Doctor Confirms Health Benefits of Working Out Less, But More Intensely”. Available: http://fitness.mercola.com/sites/fitness/archive/2013/04/12/tabata-workout.aspx. Last accessed 02/2/15.
I am the co-founder alongside my Sister Hannah Drury Ellis of Fashion Fitness Specialists, a new lifestyle company utilising a team of professionals to aid clients in improving their overall health and image. I have been a personal trainer for many years, I focus on helping clients understand the techniques I have learned and apply them to their lifestyle. I support them to overcome their personal barriers and make sure that when they finish training with me they have all the tools to continue their success.
I have the highest industry qualification FDSC in personal training as well as REPS Level 3 certified. I have previously worked with athletes and high profile clients. Through this blog I will be making exercise recommendations for individuals that are short on time and dietary and cooking tips with a bit of help from my Dietician and Chef at Fashion Fitness Specialists.