Q: I don't have time for a lengthy workout during the week. How can I maintain a healthy but short workout regime that works as well as a longer one?
A: Here is a guaranteed formula to minimize the time you spend exercising to get maximum results!
Time management is the name of the game when it comes to long workdays, family duties and a busy social calendar. To ensure the best results, you must increase your level of intensity and frequency. This simply means that you need to train harder and rest less. You can maximize results with a strategic use of time, environment, routine and mental readiness.
1. TIME: Set a time to workout when you are the least distracted. My suggestion is very early in the morning or late in the evening. Attempting to work out when the world is at its peak makes for a distraction-filled session. I always recommend working out a minimum of three times per week for 30 minutes a day if time permits.
2. ENVIRONMENT: Pick a comfortable location that is a perfect place for you to work out efficiently and effectively. Avoid working out with gym buddies who only want to talk, and never stop your workout to check e-mail, voicemail and text messages. Become selfish during your exercise time! Make it all about you and your body. Trust me, the small sacrifice will turn into big results in the long term.
The College Survival Guide
A Fridge
Regardless of whether you have a wonderful sized meal plan, your fridge may come in handy with leftovers or when you feel like stocking it with bottled drinks.
Computer
The convenience of a computer is essential when sending your kids off to college. Forget the hike to the computer lab across campus students need a computer in the comfort of their room. A printer comes in handy as well. Depending on whether your child plans to carry his laptop around campus, you might opt for a desk top since they're lighter on the pockets.
Snacks
You will surely survive with off of a meal plan but it doesn't hurt to stock up on snacks when you don't feel like leaving your dorm room. Bottled water, pop corn, cereal and Ramen noodles are all low budget snacks to stock up on. Just be weary of the freshman 15.
Things from home
Some college students suffer from homesickness the first year. It's best to surround yourself with things like photos of the family, pillows or even stuffed animals. Anything that reminds your child of home.
MP3 Player
With all the stress that comes from school and exams, sometimes it's nice to block out the chaos in your life and even your roommate with music. It's nearly impossible to find students walking to class who aren't jamming to tunes.
Budget
Students who enter college often come in at the ripening age of 18. A great time for credit cards. Parents beware, your child may end up ruining their credit at a young age
Alarm Clock
When you're in college you don't have the luxury of getting awaken by your parents. It's now your responsibility to get to class on time so alarm clocks are a must. But keep your roommate in mind. You shouldn't wake him up ever morning with a blow horn alarm.
Cleaning supplies
Now you don't necessarily need to bring in the rubber gloves, mop and gas mask but it doesn't hurt to bring along Clorox all purpose wipes for spills or dust. Vacuums and brooms come in handy too depending if you have a carpeted dorm.
Bedding
What most parents aren't aware of is that most college beds are twin sized but extra long and require special sheets. When shopping keep your eye open for sheets that clearly state 'extra long' or else your child may come up short.
Shower shoes
You really don't know what some people do in the shower these days. College showers are known to be creeping with germs so spare yourself the fungus and purchase flip flops for the shower. You'll thank us later!
3. ROUTINE: I tell my clients "less rest and more press." This style of training requires a circuit of exercises that keeps you moving from one exercise to the next. Depending on your level, your rest period between reps should range from 30 to 60 seconds to get the best results. Super-setting, plyometrics, calisthenics, weight training, cardio and strength building should be included in your rotation.
4. MENTAL READINESS: It's a lifestyle - a M.A.D. (mindful and dynamic) lifestyle. Your mind and body function as a unit. In order to get successful results for your mind and your body, both need to be strategically trained, challenged and taken care of. It can be counterproductive to concentrate on one and ignore the other. My success with clients is accredited to that principle -- a strategic balance of the M.A.D lifestyle, physical training and the M.A.D lifestyle coaching.
-- The M.A.D. Trainer
About the M.A.D. Trainer: Jamel Davenport, the visionary behind Mindful And Dynamic Lifestyle Training, LLC, is one of the most sought-after trainers among tastemakers, including professional athletes, actors, recording artists and political heavy-hitters. The M.A.D Trainer program is an effective and holistic training concept that integrates mental awareness, physical fitness and professional lifestyle coaching. The result of Davenport's strategic lifestyle coaching is increased physical and mental health.
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By: India on 7/09/2009 8:03PM
Great tips! I am struggling with the same issue. But didn't know how to manage, so i didn't work out at all. That changes today! Thanks M.A.D. Trainer!!!!
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