A lack of time is the reason many people don’t exercise. They call it a reason, but I call it an excuse. Most people believe workouts need to be 60 to 90 minutes in order to count. With this kind of time commitment, it is no wonder that exercise becomes the activity that you simply don’t have time for. Before you know it, one missed workout becomes two, and soon you realize that you haven’t put on your gym shorts for a month.Missed exercise is a slippery slope toward irreversible consequences. Obesity wasn’t gained in one day or even one year. Neither was heart disease. Have you ever wondered if long workouts deliver the best results? The truth is that exercise doesn’t have to take 60 to 90 minutes. Experts agree that short, intense bouts of exercise can actually deliver better results than traditional low-intensity exercise.A study conducted at the University of Pittsburgh School of Medicine tested whether multiple, short bouts of exercise could deliver better results than one long bout of exercise. It was found that participants who performed short bouts of exercise stuck with the program longer and experienced greater weight loss than the participants who performed long bouts of exercise. Throw out the idea that you need an entire afternoon or a free evening to have a great workout. It simply doesn’t take as much time as you think. Here’s an example:12-minute results-driven workoutsDumbbell squat press: Stand with your feet shoulder width apart and hold a dumbbell in each hand at shoulder level. First, lower down into a squat position. Make sure that your knees do not go past 90 degrees. Exhale as you press the dumbbells overhead, while you straighten your legs and return to the starting position. Complete 12 to 15 repetitions. Sprint or jump rope for 30 seconds.Dumbbell lunge and curl: Stand with your feet shoulder width apart and hold a dumbbell in each hand down at your sides. Exhale as you lunge forward with your right leg and curl the dumbbells up toward your chest. Make sure that your knee does not go past 90 degrees. Inhale as you return to the starting position and repeat on the other side. Complete 12 to 15 repetitions. Sprint or jump rope for 30 seconds.Dumbbell bent-over rows: Stand with your feet shoulder width apart and hold a dumbbell in each hand. Bend your knees and lean forward from your waist, keeping your back flat. Exhale as you drive your elbows back and squeeze your shoulder blades together. Inhale as you return to the starting position. Complete 12 to 15 repetitions.Sprint or jump rope for 30 seconds.V-ups: Sit on the edge of a chair or bench and lean back. Exhale as you drive your knees in toward your chest, squeezing your abdominal muscles. Inhale as you lower your knees back down with control. Complete 15 to 20 repetitions. Sprint or jump rope for 30 seconds.Think outside of the box. Could you do a 10-minute workout in the morning and a 15-minute workout before bed? Let’s be honest; you make time for the things that you feel are important. If I told you that for every minute you spent exercising I would give you a thousand dollars, would you find a minute to exercise? Sure you would! Short bursts of intense exercise will give you the results you want; all you have to do is make the time for it.Make this the day that you finally make the change. The choice is yours.– www.perfectfitwc.comRECIPE OF THE MONTHSpicy Veggie Stir FryWhen you want a healthy meal that doesn’t compromise on flavor-here’s your dish. This vegetarian recipe calls for chicken substitute, but you can use real chicken if you want. Bake or grill chicken before adding it to the recipe. Servings: 4Here’s what you need…3 cups hot cooked instant rice (cooked as directed on the package, omitting margarine and salt)1 cup water1 tablespoon soy sauce1 tablespoon cornstarch1/2 teaspoon crushed red pepper flakes1 teaspoon oil1/4 cup chopped onion1 medium green bell pepper, cut into thin strips2 tablespoons water3 medium zucchini, halved lengthwise, thinly sliced4 frozen breaded chicken substitute patties, thawed, cut into bit-sized pieces3 tomatoes cut into thin wedges.While rice is cooking, in small bowl, combine 1-cup water, soy sauce, cornstarch and red pepper flakes; blend well. Set aside. Heat oil in large nonstick skillet or wok over medium heat until hot. Add onion and bell pepper; cook 3 to 4 minutes or until onion is tender. Add 2 tablespoons water and zucchini; cover and cook until all vegetables are tender. Add chicken substitute pieces and tomatoes; cook until thoroughly heated. Stir cornstarch mixture; add to skillet. Cook and stir until thickened. Serve mixture over rice.Nutritional Analysis: One serving equals: 380 calories, 10g fat, 54g carbohydrate, 6g fiber, and 13g protein
