What Did YOU Do Today?
10 minute workouts, busy
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I often get asked why I created HomeOfficeWorkouts.com
Some think it’s because my expertise is in delivering exercise to people their homes. They are partly correct, but not completely. Does this look familar to any of you:
Feed the kids
Load backpacks and lunches
Drop oldest at school
Run errand to OfficeMax
Read and return emails
Fold clothes and put them away
Put another load in the wash
Make beds
Process order for a customer
Networking Call - booked an appointment with prospective customer
Drop youngest at pre-school
Clean master bedroom
Make cookies for kids play date
Call for heating system maintainence/schedule appt.
Impressive?
This was all done by my wife by noon! This is the reason I developed 10 minute whole body workouts as the backbone of HomeOfficeWorkouts.com. Busy people who work from home and are making a home can trust that I have created a resource with them in mind.
You work and you work hard. When will you exercise? When will you have time for you?
Can you spare 10 minutes a day? Every other day?
I betcha can!
Make time. 10 minutes. Win.
Dave Gleason
www.homeofficeworkouts.com
“Fast, repeatable, effective and efficient”
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on 10/10/2008
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5
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Are Your Workouts F-R-E-E?
10 minute workouts, fat loss
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Thanks to all of you for allowing me to “vent” my fustrations as I see more and more people set up for fat loss failure and or injury. As a follow up to yesterday’s post, as promised, I am going to talk about what to do to combat over aggressive short term fat loss programs.
In order to set yourself up for success you need to have a workout program that is designed to coincide with the long term strategy you are developing. This will guarantee your fat loss will happen as quickly as possible - and stay off!
Make sure your workouts are F-R-E-E
1.) Fast. You are probably a very busy person.You have many responsibilities including career, kids, the house, family events, volunteer work, coaching kids sports, etc. Where in all of this does exercise come into play?Your workout should be fast. Is an hour of boring cardio going to fit into you schedule 90% of the time? No. Do you wish you could get all the benefit in 10 - 20 minutes? You can.
2.) Repeatable. Your workouts have to fit into your schedule on a consistent basis. They also have to be something you can adhere to week after week, month after month and year to year. This needs to happen without creating so much volume that you suffer injury.
3.) Efficient. High intensity strength training is by far the most efficient activity you can engage in for fat loss. Long, slow and boring cardio is the least!
4.) Effective. If you put the first three principals into motion and combine them with exercises that will produce a strength training effect - You can then package them in a way that produces a metabolic response - You get a highly effective program that you can count on to elevate you to the best shape of your life.
If you are sick and tired of the same old routine of starting and stopping and never really reaching your fat loss goals than create a program that is fast, repeatable, efficient... read entire entry
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on 10/8/2008
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6.7
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Save Your New Year's Resolutions...
resolutions, halloween, candy, 10 minute workouts
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If you are already consistently working out in an effort to lose fat weight than it’s time to turn up the heat - keeping your intensity high and eating well as we hit the holiday eating season. If you are not - don’t wait another single second. Don’t wait until your New Year’s Resolution to give you a reason to start.
Yes the holiday eating frenzy starts now - not at Thankgiving as most people believe. In the U.S. we are all trying to find the best deals on Halloween candy. Again, it all starts now. Move away from the candy! Do not wait until the holidays are in full swing because that is another strategy that is setting you up for failure.
Start today by writing down everything you eat. That instant accountability will many times force you to “clean up" your act.
Start moving today. Begin with what you know you can handle 90% of the time. Move for 10 minutes and I guarantee you will feel better when you are done.
Do this now and you will be so far ahead of the game come January 1st. When most of your friends and family are whining about having to start up again, especially after 2 months of eating more Calories and fat Calories than they did in the previous six - you will be in full stride, already having lost weight and created a level of conditioning you didn’t think was possible.
Imagine thinking about your New Year’s Resolution - absent of a fat loss goal. What freedom! You can set your sites on your career, your family, your friends, your church…its endless. There is more to life than fitness, even I realize that. Take care of yourself starting now and focus less on being a human doing and more on a human being.
Start today. 10 Minutes. Win.
Dave
www.homeofficeworkouts.com
“Never Start a Fitness Program Again”
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on 10/3/2008
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4.1
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10 Minute Workout with Exercise Bands
exercise bands, 10 minute workouts, perform better
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This month I chose 4 exercises that are complex in nature, as I usually do, to maximize your opportunity to burn more Calories in less time. Complex does not mean complicated. In layman's terms it describes a movement that requires several groups of muscles to work at the same time.
This months exercises for the 10 Minute Whole Body Workout:
1.) Standing Chest Press
2.) Standing Rows
3.) Lateral Bridge
4.) Jumping Jacks
Perform 15 repetitions of each exercise as many times as you can in 10 minutes. Done.
For this workout I have chosen exercise bands for external resistance. The bands I use are from PerformBetter.com and for good reason. Not all exercise bands are created equal. I have used and will only use this type of professional band for two reasons:
They are tough. You can cut or rip part of these bands and they will not snap! They last a long time. The bands I use in most of my exercise videos are over 6 years old and they are the same ones I use with my in home clients.
Resistance. You can go as heavy as 100 lbs of resistance in each hand with black exercise bands - only from Perform Better.
Exercise bands can go anywhere and they travel easily. They come with a door anchor that simply slides into the hindge side of any door. Close the door and you are all set! I love using exercise bands as well because there is so much variety, they are "easy" on the joints and you can get a killer workout with them!
Workout for 10 minutes. Use exercise bands. Win.
Dave
www.homeofficeworkouts.com
"Never Have to Start an Exercise Program Again"
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on 10/2/2008
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1.9
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10 minutes and 13 seconds of PURE FITNESS
10 minute workouts, intensity
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The day I left for a conference in Stamford, Connecticut I felt like I barely had time to brush my teeth let alone get a workout in. I knew I had to move because I was about to sit on a train for 3 hours to essentially sit on my butt for the better part of two straight days.
Which I did.
I was stressed out, due not having to travel much since our boys came into the world, and I felt like a fish out of water as I packed at 4:30 am before I hit the road for my first client of the day. I must have checked my bags 20 times and still managed to panic half way to my clients house because I couldn’t remember where I put my train tickets.
Well - let’s just say they were right where I put them…in my bag!
While at my friend Gil Cohen’s Personal Training studio I forced myself to get one last workout in before I left knowing I would feel better after.
The entire workout took me 10 minutes and 13 seconds and here is what I did:
1.) Front Squats
2.) Pull ups
3.) Dips
My reps were 21 of each, followed by 15 of each and then I finished with 9 of each exercise. I did this in a circuit as fast as I could. Relative intensity kicked in and before I knew it I was performing my last 2 dips…thank GOD!
All of these exercises can be modified and they can all be done to YOUR personal relative intensity.
You can get a great workout in 10 minutes…especially when the alternative is to do nothing at all.
If you haven’t tried it yet - head on over to my site and give it a whirl. My 10 minute workouts are updated every single month along with new exercises, recipes, audios, articles, tips and more!
Take 10 minutes. Workout. Win.
Dave
www.homeofficeworkouts.com
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on 9/23/2008
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7
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Time Saving Workout
workout, weight loss, 10 minute workouts
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Another great time saving workout that will leave you feeling like you spent an hour and a half in the gym. I did this one after a crappy night sleep and on an empty stomach (only because it was “do it now or it’s not gonna happen”)
Complete this as a circuit for as many rounds as you can in 10 minutes.
1. Jump rope 100 reps
2. 10 push ups
3. 10 thrusters 30 lbs. dumbbells
*a thruster is in essence a front squat finishing with an overhead press - all one continuous movement.
Major 10 minute whole body workout with an emphasis on pushing. Heart rate through the roof and my shoulders were absolutely on fire - truth be told it took me 10:37 to complete 4 rounds.
10 minutes. Big burn. Win
Dave
www.homeofficeworkouts.com
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on 6/23/2008
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7.3
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Weight Loss...It's All Relative
10 minute workouts, exercise, weight loss, intensity
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My 10 minute Whole Body Workouts are not easy. They are not supposed to be.
Comments I often get are “there is no way I can perform the exercises in those workouts” or “I will probably only be able to each exercise once in 10 minutes”.
Another terrific attribute to this system is RELATIVE INTENSITY.
Everyone, and I mean everyone is at a different ability level and fitness level.
Some are stronger.
Some have never exercised regularly.
Some don’t have much stamina.
Some feel like they need to lose weight before they can exercise.
Somedays we feel great…somedays not so much.
Etc.
It doesn’t matter. Why? Because every exercise can be modified to be more difficult or much easier.
The days you feel like a million bucks…you might get 4 or even five rounds done in 10 minutes.
The days you don’t you may only complete 3. You take what your body will give you.
Here’s a bit of advice that was given to me along time ago -
“Before you can be great at anything you first have to be good. Before you can be good you have to start!”
Can you do 4 exercises, 10 repetitions each, and then repeat that for 10 minutes at your personal best effort?
I bet you can.
Dave
www.homeofficeworkouts.com
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on 6/12/2008
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7
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If I only had the time...
obesity, workout, exercise, 10 minute workouts
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'I don't have time' is the reason that most people don't exercise. Well, they call it a 'reason' I like to call it what it really is - an excuse.
Most people believe their workouts need to be 60-90 minutes in order to really 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 in one year. Neither was heart disease.
Question: Have you ever wondered if long workouts really deliver the best results?
The truth is that exercise doesn't have to take 60-90 minutes anymore. The experts agree that short, intense bouts of exercise can actually deliver better results than traditional low intense exercise.
In fact, a study was conducted at the University of Pittsburgh, School of Medicine that tested whether multiple short bouts of exercise would deliver better results than one long bout of exercise. They found that participants who performed short bouts of exercise stuck with the program longer and experienced greater weight loss than the participants that 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 one example:
10 Minute Results-Driven Workout
Dumbbell 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 10 repetitions.
Dumbbell Lunge and C... read entire entry
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on 6/10/2008
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9.6
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