Do you have 7 minutes a day?
Then, yes, you do have time to exercise.
Latest research says that yes, just seven minutes of exercise can do a body good.
But what exactly can you hope to accomplish in just seven minutes? That’s less time than it takes most of us to shower, or brew coffee.
According to this research article published last May, a specific format of exercise can decrease body fat, improve insulin sensitivity (very important for pre-diabetics and diabetics), improve your body’s oxygenation (that’s good) and increase muscular fitness.
So what is this specific type of exercise that can do all this in just seven minutes?
High Intensity Circuit Training, that’s what.
Using only the resistance from your body weight, a wall, a floor and a chair, you can experience a full-body workout within a coffee break. And reap the benefits, too.
Here’s an overview of the exact exercise tested in research.
Each activity is performed for 30 seconds as fast/hard and safely possible, with 10 seconds rest between.
And that comes out to a total of 7 minutes of exercise.
Although their research has been shown that seven minutes definitely has positive benefits, if you are looking to seriously lose weight, build muscle, and reverse high blood sugars, the authors advise performing this circuit training 3 times in a row per day for a total of 21 minutes. If you’re looking to reverse obesity and prevent chronic disease, I think you’ll be able to find 21 minutes to spare in your day.
If you are new to exercise, or new to these type of activities, you may want a fitness trainer or some other type of professional to help instruct you in safe and proper form. The last thing you want is to get injured while trying to do something healthy for yourself.
Have you tried this before? Do you regularly do some form of high-intensity or circuit training? Let me know your experience. And of course, leave any questions below!
To your good health and fitness,
Follow along to an instructional YouTube video
Stay on track with the free online 7 Minute Scientific Workout Timer
Wellness/NY Times review
Know what I love about HeartMath?
Ok, so that's not very helpful.
Let me explain.
HeartMath really addresses the root of my patients' stress-related issues.
I feel that this particular type of biofeedback, which uses guided intervention in heart rate variability patterning, gets to the bottom of issues which are so prevalent in our society (feeling stressed out, exhausted, nervous wrecks, overwhelmed, constant fatigue, the list goes on and on).
So here's the whirl-wind intro, though you're always welcome to call for a complimentary 15 minute introductory consult... you can meet me and talk further about how I can help you achieve a better state of health.
First, why would someone use HeartMath? Well, one of the most common reasons is a stress-related condition, such as anxiety, depression, insomnia, hypertension, attention disorders and chronic pain.
Take a look at the many ways stress ruins your body and mind
If the image above is a little blurry, here's the original
Yes, in general, stress is bad. A little is ok, but most of us have waaaay more than a little stress in our lives.
So how does HeartMath work? What is it doing?
It's harnessing your innate heart-brain connection, and using that internal power for good (relaxation and restoration) instead of evil (panic attacks and out of control emotions).
It is optimizing the communication between your nervous, cognitive hormone and immune systems to balance out any mis-signaling.
Through this process you will learn to identify and remove all internal signals that, perhaps subconsciously, are working against you instead of for you.
The end result?
Common effects are increased happiness, more positive outlook on life, little or no stress reaction from what was before stress-inducing issues (work, relationships, finances), a full release from prior feelings of overwhelm and burnout and the ability to finally overcome a physical or hormonal issue (like those listed in the graphic above) just to name a few.
This technique is simple, powerful, and transformative. Everyone should give it a try.
How does this whole process work?
You can learn from the decades of research and look up conditions and information important to you on the HeartMath website. They offer biofeedback devices to anyone, though working with a healthcare professional such as myself ensures proper monitoring, assistance and its optimal placement within a comprehensive wellness approach.
I use HeartMath biofeedback during office visits and program check-ins for those who could benefit from its use as well as offer shorter stand-alone sessions.
To best learn and implement the biofeedback techniques in your everyday life above and beyond the few times I guide you through the process.
Most patients benefit from an initial round of 4-6 sessions which will be part of an all-inclusive integrative plan where all your healthcare issues are addressed and attended to.
My current weight loss and stress reduction program, 'slim down & happy up,' includes HeartMath sessions during as many of the bi-monthly check-ins as you'd like.
That means up to 6 HeartMath sessions are automatically included in the program, no extra cost at all!
The next 'slim down & happy up' program will run 3 months, starting September 9th.
Registration begins on our next session Monday, August 19th, check out the full details here.
To your good health,
So back in my "Nutrition 101" days of my Naturopathic medical education, I learned the commonly taught old school nutrition idea of:
"weight loss = more calories burnt than consumed"
So that's it, huh?
Eat less calories, burn more calories and weight loss will be a sure thing?
Well, most of us know it's just not that easy.
In fact, many find that they gain weight during and after dieting, even if they increase their activity level.
So what's going on?!
The fact of the matter is, only 1 in 6 dieters keeping the weight off (after a year).
So why can't we all just follow that easy formula and lose those extra pounds?!
...because it just isn't so simple.
We are a little more complex than calorie consuming and burning machines (but you probably knew that already).
An article published last week in the Journal of the American Medical Association provides a little insight into some of those dieting and weight loss complexities.
The publishing authors looked at overweight research participant using three different diet and weight loss programs and measured their success.
The three diets were low-fat, low glycemic and low carbohydrate (high protein).
Under carefully monitored in-patient hospital settings, the low glycemic dieters burned an average of 200 calories per day more than the low fat. The low carbohydrate dieters lost 300 calories more per day than the low fat dieters but saw an increase in blood levels of inflammatory markers (cortisol and CRP).
So what does this all mean?!
Just follow the diet where people burned the most calories while being constantly monitored in the hospital?
Well, that doesn't sound like a very enjoyable diet program to me.
If you're considering a weight loss-focused diet and exercise program, think about getting an expert involved to guide your path to success.
If you haven't heard by now, my past 'slim down & happy up' program sessions have provided women (& men) with guided, individualized meal planning, diet guidelines and exercise recommendations.
Combined with unique natural formulas that I craft specifically to each participant, this really is my all-in-one tool to address weight loss and stress reduction for long-term success.
Registration for our next session opens Monday, August 19th, full details here.
Join us for 3 months, and just see what a profound impact you and I can have on your health and quality of life!
Portion control needs to go
There are so, so many things that I despise about all the popular nationally-known diets. If it involves meal replacement shakes, points or counting anything, I probably hate it.
From ‘slim down & happy up”:
A lot of well-known weight loss programs have good intentions but poor execution. A calorie restricted diet is a common strategy. Calories in, calories out, right? We just get you to eat less and work out more, and the pounds will fly right off, right? Nope. It’s not that simple.
So let’s highlight one very popular weight loss strategy: portion control.
Blech. Even saying “portion control” makes me uncontrollably contort my face like these kiddos (except the yogurt girl; I’m pretty sure I’ve never looked that cute).
“But, Dr. Angela, shouldn’t you be all for portion control since you help women lose weight?”
You would think, but no, no I’m not.
Because food selectivity is much more important than portion control.
While helping women lose weight through slim down & happy up, we talk so very much about our food choices, and leave grams, calories and servings to those other guys.
I actually find that both slender and overweight women alike tend to under-eat- I more commonly advise women to eat more food rather than to scale it back. We should be more mindful of what you’re eating, and less about how much. Women in ‘slim down & happy up’ eat until they are full, breakfast, lunch and dinner.
And how is that? How am I assisting in weight loss without counting calories, points or replacing meals with shakes? Well, that takes a while to explain. Five weeks, to be exact. Never fear, registration is now open for the next session of ‘slim down & happy up.’ We’re starting June 27th, so you’ll have to get on board before then!
Oh, and to get a private discount code for this current session, sign up above to get on my contact list.
Here’s to eating to your fill,
Do you deal with stress, anxiety and tension in your body day in and day out? Many do. Some are able to not let stressful events, people and situation get to them, but most of us end up feeling emotionally drained at the end of a work day.
Several years ago I was introduced to HeartMath, a type of biofeedback which teaches users to reconnect with their body and emotions through use of heart rate patterns. The effects are usually immediate and profound. Simple techniques are learned and practiced for as little as a minute or two a day. Doing this allows for reintegration of the underlying physiology of the cardiovascular, endocrine and nervous system. It balances you from the ground up. And living from a place of balance is what we could all use a little more of.
Some of the many health and emotional issues which can be addressed at their foundation by HeartMath: hypertension, stress/anxiety, depression, pain management, anger and emotional volatility, fatigue or feeling burned out, assistance in optimal weight management, better immune system response, and moving beyond a sense of overwhelm and inability to time manage.
Look for our announcements later the month as we will soon begin offering HeartMath training sessions, either as part of an office visit with Dr. Angela, or as a stand alone appointment. A short series of training is recommended, with daily practice done between weekly appointments. We are excited to be offering this simple, easy tool which addresses some of the most hidden and hard to treat illnesses.
After seeing the profound effects using HeartMath on patients and myself, I can't wait to being HeartMath sessions here at Rose City Health Clinic.
To your good health,