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Efficient Exercise: How to Spend Less Time Working Out but Still See Results

Do you regularly push yourself?


Have you given 100% when it’s over?


Or would you describe your program more like a comfortable trot?


Do you coast along, breaking a respectable sweat while doing the same old thing?



Man doing bicep curls
Man lifting weights

Since you are spending a portion of your valuable time exercising, I assume that you have goals and aspirations for your body. And I also assume that if you had the option to achieve that leaner body even faster that you’d jump at it!




Here’s how to create a efficient exercise routine and spend less time exercising, while achieving quicker, more noticeable results:


Efficient Exercise: BE FOCUSED ...



A woman focused on lifting weights
Woman lifting weights


While strength training, focus on that specific movement pattern. Significant increase in muscle activity happens when you focus on what they were doing, compared to thinking about unrelated topics.




Efficient Exercise: BE CONFUSED ...



Women doing pilates
Women exercising


Eh, more specifically your muscles should be confused by changing up your programming every 6-12 weeks. This helps to avoid plateaus and to continuously challenge your body. Try new movements, intensities and loads.




Efficient Exercise: BE NOURISHED AND HYDRATED ...



Man drinking a protein shake
Man hydrating


Stay on top of your nutrition and your hydration. The best results are achieved when you’re drinking enough water and eating minimally processed, wholesome foods.






Efficient Exercise: BE STRATEGIC ...



The time of day that you exercise makes a huge difference in your results. Figure out when your mind and body is at its best and make that the time that you consistently train. If you’re not a morning person, then don’t force yourself to wake up at 5am, try working out after work instead.



Efficient Exercise: BE COMFORTABLE ...



Man wearing comfortable clothes while working out
Man working out




Not only will you be happy to put comfortable workout clothes on, but you will also be able to focus better on your workout, rather than wondering if your pants will split when you squat.




Efficient Exercise: BE SMART ...



Personal Trainer coaching a client
6 Fitness and Nutrition


If you’re not already one of my valued clients, then now is the time to become one. Working with a professional ensures that you’re being challenged and are seeing results. And that’s just smart, right?




I'm currently taking on new clients for One-On-One, Small Group, And Virtual/Online Fitness Coaching specializing in over 40 fitness (but I can get any age group fit).


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Easy Lentil Soup


A recipe for lentil soup
Easy Lentil Soup Recipe

There’s nothing like a bowl of homemade soup for instant comfort. Use this Easy Lentil Soup recipe for a light dinner or quick lunch. It’s easy to make, tastes delicious and is low in fat. What’s more it’s full of natural protein. And guess what? Lentils are packed with cholesterol-lowering fiber.


Serves 8


What you need:


1 tablespoon olive oil

1 cup finely chopped onion

½ cup finely chopped carrot

½ cup finely chopped celery

2 teaspoons salt

1 pound lentils, picked and rinsed

1 cup peeled and chopped tomatoes

2 quarts chicken broth, fat free, reduced sodium

½ teaspoon ground coriander

½ teaspoon ground toasted cumin

(Optional, spoonful of fat free cottage cheese)

(Optional, dried parsley)


Instructions


1. Put the olive oil in a 6-quart Dutch oven and place over medium heat. Add the onion, carrot, celery and salt. Sauté for 6 to 7 minutes.


2. Add the lentils, tomatoes, broth, coriander and cumin; stir to combine. Increase the heat to high and bring the mixture just to a boil. Reduce the heat to low, cover and cook at a low simmer until the lentils are tender, about 40 minutes.


3. Using a stick blender, puree the soup to your desired consistency. Serve with cottage cheese and sprinkle with dried parsley if desired.


Nutrition

One serving equals 240 calories


2g fat

35g carbohydrate

18g fiber

16g protein


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Coach JB

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