High-Intensity Interval Training: A Real Fitness “HIIT”

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High-intensity interval training (HIIT) describes fitness workouts that alternate between high-level bursts of activity and low-intensity activity or rest.

Whether you’re looking to shed a few pounds, fit into those Spring and Summer clothes, have more energy, or improve your overall health, physical activity is important. Interval-type workouts have become popular for a variety of reasons, and they come in a variety of formats.

One of my personal favorite examples is alternating 20 seconds of high-level activity with 20 seconds of very slow walking for a period of 12 minutes total. Choose between a variety of activities for the 20 seconds of high-level activity, i.e. running in place, push-ups, jumping jacks, knee lifts, lunges, jumping rope (without an actual rope is fine), or stair climbing.

Important: Use a timer (smart phone works great). The old “1000-one, 1000-two, 1000-three” routine is tough to do when you’re sprinting in place. 🙂

In the photo above, I participated in an interval workout led by Dr Jake at Freedom Family Chiropractic in Garner, North Carolina…outside in a parking lot. People of all ages and fitness levels were able to modify the exercises to safely join the fun. So cool!

Research shows several benefits of high-intensity interval training workouts:

— Fitness benefits in less time than with endurance-type activities.

Burn more fat and calories for 24 hours after your workout than with a steady-pace activity.

— Lose fat while maintaining muscle.

— Increase your production of human growth hormone (HGH) for 24 hours after your workout, slowing down the aging process.

Here are a few more perks:

— Less boredom with the variety of activities that can be involved.

Little or no equipment required.

— You can do it anywhere… inside, outside, at home, in a hotel, on vacation.

As with any exercise program, consult your health care professional before beginning.

Choose activities that can be modified to the intensity that fits your fitness level and overall health, i.e. (non-jumping) jacks with alternating side steps versus full-out jumping jacks. Just be sure to keep moving — quickly — during your high-level bursts of activity.

One of our favorite during & after exercise beverages is Rebound. It’s soooo important to replace the minerals we sweat out, and Rebound does such a great job of that.

This was me after some interval fitness during a sunrise on the beach in Mexico earlier this month. Yes… it works anywhere!

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Enjoy the benefits!

Here for you,

Deb Bruckschen

How to Make It Better

what you do today can improve all your tomorrows

How to make what better?
Great question. And the answer is: Pretty much any aspect in life.

Your health. Your financial health. Your relationships. Your faith. Your productivity. Your environment. Your fun & recreation. Your community involvement. Your mindset.

We are wired to want to make things better.

Sometimes people give in to mediocrity. They “settle” for less than their best because they’re overwhelmed, overworked, over committed, or they’re just not sure where to begin to make things better.

But deep inside we still have that desire to improve our life and the world around us.

So where can you begin… with whatever you’d like to improve?

ABCs

Whether you want to improve your health, or finances, or whatever else… begin with the ABC’s. Actually the ABCD’s:

A: Assess your current reality. Where are you now?

B: What specific things would make it Better? Where do you want to Be in this aspect of your life?

C: What do you need to Change in order to make the desired outcome a reality? **

D: Decide to follow through, and lay out a plan to make things happen.

** There’s a great formula to follow for “C” — please reach out if you’d like the details.

If you’re looking to improve your health…

There’s an excellent health assessment form that gives you a quick and easy way to see where you’re at now in various categories, and then you can track your progress on the form as things improve. Based on your answers on the form, you’ll see some great recommendations for naturally improving your specific areas of interest.

Just let me know if you’d like to do the free health assessment. Super helpful!

As always, here for you on your journey to gain your greatest “wellness edge” — in ALL areas of life!

Deb Bruckschen

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Happy Boss’s Day to YOU!

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Hopefully you’ve had a successful and enjoyable day as you celebrated Boss’s Day! Or I hope it at least crossed your mind that you ARE the boss of several things in your life, even if you are employed by someone and have a “boss” at work.

Let’s take wellness as an example. Who’s responsible for your wellness? YOU are!

As we think about 360-degree wellness — all of the aspects that affect your health & well being — YOU are the boss, right? The CEO.

You’re the one who gets to choose what you put into your body, whether or not you exercise and what type of exercise you do, and how you navigate stressful situations in life.

You are the one who decides what type of personal and professional development you engage in.

You’re the one who chooses how you relate to other people and how that affects your relationships. You also get to decide what steps to take with your finances to help keep that area of your life healthy. You’re the one who decides how you exercise your faith on a daily basis.

It’s true that other important people in your life may have an impact on all of those things.

Bottom line, though: Recognize that YOU have the most impact on YOU, in many ways.

One of the most important things you can do in order to make improvements in ANY area of life is to recognize that YOU are responsible for your thoughts, beliefs, and actions. Never underestimate that.

You might also be the boss in a work setting, or you might be your own boss in business. That’s cool, too. I love being my own boss (i.e. having my own business) and helping others do the same.

For today, though, let’s celebrate the role every one of us has as the CEO… the boss… the top dog… in many aspects of our lives, and especially as it relates to our overall wellness.

Happy Boss’s Day to ALL of you!

Deb Bruckschen

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Spring Cleaning — the 360 Wellness Edge Way

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Spring flowers. New growth. New beginnings!

I don’t know about you, but Spring Cleaning usually doesn’t seem nearly as appealing to most people as the other things we relate to this fresh and energizing time of year. Past memories of helping with it as a kid might be totally Un-Fun!

It can, however, be a fun & rewarding process… especially when we look at simple ways to create new beginnings in various aspects of our overall wellness.

Here are some things that can help with your Spring Cleaning — the 360 Wellness Edge Way:

Emotional Wellness

How’s your mindset? It’s time to send those negative thoughts to the recycling center and replace them with positive ones. You know:  the “mind chatter” that needs to be replaced in YOUR head. Go ahead and write a positive statement that replaces it and read it several times a day until you develop a new mindset habit.

For example, if you’re typically thinking (or saying), “I’m just so bad at following through on my workout routine.” REPLACE that with something like, “I’m continuing to become more disciplined with honoring my workout time because it helps me to be more productive and vibrant in ALL areas of life.” Put it in YOUR words — something that’s meaningful to YOU. But make sure they’re positive words.

Physical Wellness

How’s your energy level? How are you doing with your overall health? With your optimum weight?

Two great ways to do some Spring Cleaning with your body are the 3-Day SueroViv Cleanse and the May “Clean From the Inside Out” Aroma Share essential oil collection, complete with personal care & food recipes.  I just ordered both of these and can’t wait to get them next week. The voice inside my head is already saying “Good-bye toxins… hello summer body!”

Click here:  To learn about the 3-Day SueroViv Cleanse.

Click here:  To order the 3-Day SueroViv Cleanse. (Log in if you already have an account. If you don’t have an account, just click the Buy Now button and follow along with the check-out process.  Or contact me if you need help.)

Want more than 3 days of internal Spring Cleaning? Ask me for details about the 14-day guided program that includes the 3-day SueroViv Cleanse and “real food” recipes that are bound to put a spring in your step.

Click here:  To learn about & order the May “Clean From the Inside Out” Aroma Share essential oil collection. Cool thing: This collection saves you an additional $25 off of wholesale.  (Log in if you already have an account. If you don’t have an account, just click the Buy Now button and follow along with the check-out process.  Or contact me if you need help.)

Your Surroundings

De-clutter. Too much stuff or not knowing where to find things can zap our energy BIG time. If you can relate to this at home or wherever, it might be well worth an hour or two of time to at least get rid of the stuff that’s been chipping away at your energy every time you see it. 

Your Calendar

Only you can decide if it’s time for Spring Cleaning with some of the things on your schedule. Are appointments or activities that once served a great purpose no longer important? Are they crowding out precious time that could be invested with important people or important actions leading you closer to your goals and dreams?

Are you spending enough time with the most important people in your life? Or is it time to clean up some time on your calendar to honor those important relationships?

Another great reminder is that our results in all areas of life are often a reflection of the five people we “hang around” the most. It’s important to be sure to schedule time with people whose influence will support you in becoming the person you desire to be.

Someone you “hang around” could actually be someone you don’t physically see, but rather an author of a book or books that you’re reading. For example, for those who read the Bible on a regular basis, you’re actually in effect “hanging around” with God.

Finances

If your finances are a mess, or even if your financial stuff has simply become a bit unorganized, it’s likely your wellness and the rest of your life is affected, too.

Sometimes a little bit of attention can go a long way in bringing things back into order. You’ll know if this is an area that requires a Spring Clean-up. Plan a small reward for yourself if this is an area where you’ve been procrastinating. Just keepin’ it fun. 🙂

Food Cabinet & Refrigerator

Are they filled with choices that support a level of health that allows you to live each day with energy & vitality? Choices that support the kinds of things you want to be doing 5, 10, 20 or more years in the future?

If not, you have permission to take 15 minutes this weekend and pitch the stuff that doesn’t support your best YOU.

Replace it with things that DO support the energy & vitality for the lifestyle you want to live now and in the future.

Enjoy the journey. Here’s to wellness in ALL areas of your life!

Deb

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Can St Patrick’s Day Help You to be Healthier?

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Happy St Patrick’s Day!

Whether or not you have any Irish blood in your veins, here are some ways the Irish theme can help us enhance our physical and emotional wellness. Enjoy!

Just for Fun — Get moving with some simple steps done to Irish music:

If you’re even slightly an Irish Step Dancer Wanna Be (ok… that’s me), you’ll find it fun to do this mini-workout a few times.  From the video description: “Designed for everyone who loves Irish music and wants a wee bit of exercise!”  🙂

Irish Aerobics — Eirerobics (4 minutes)

Go “Green” every day — on the inside — with this Green Super Food:

Ultimate Youth Green Super Food

Crazy great Riverdance performance

Check out 3:23 to the end if you especially love masterful precision.

Riverdance from the comfort of home, or from anywhere with the device in your hand

Mention Irish, and these amazing women come to mind:

Celtic Woman — You Raise Me Up

For tonight, when you’re ready to drift off to a great night of sleep:

In Dreams — 3 minutes

Lorie Line is one of my fave pianists. In Dreams has a hint of Irish, and an abundance of beauty so typical with her musical creations. Hope it relaxes you.

And don’t forget GreenFed Beyond Organic Dairy:

Go GreenFed with Amasai, SueroViv, and Raw Cheese — Beyond Organic greatness

As always, please let me know if I can be of help.

With an Irish blessing,

Deb

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