When it comes to training, you don’t have to slog it out at the gym for hours on end to get results. In fact, these often unrealistic workouts can unintentionally destroy metabolic and hormonal function, compromising long-term body composition, and undermining health and wellness. At THR1VE, along with our food pyramid, we have a similar approach to movement, which will work with your body rather than against it. Designed for busy people with demanding schedules, it is as follows:
- Move frequently – Take the stairs rather than the elevator, chase your kids around the park, walk the dog or go to a yoga class. Whatever keeps you up and moving as much as you can throughout the day
- Strength training – Performing functional movements, whether with a trainer, in the gym or at home. We recommend you do this twice a week for 30 minutes.
- HIIT – Otherwise known as high-intensity interval training, this is the last (and shortest) part of your weekly movement. We use Tabata, which involves performing at your peak – read, maximum effort – for 20 seconds with 10 seconds of rest (or “recovery”) in between. While we also suggest performing this twice a week, you only need repeat the set 8 times for a total of 4 minutes (160 seconds of all-out effort).
Not sure where to start? These simple practices are outlined in our 8 week training and nutrition program, the THR1VE Protocol.
In addition to actively seeking out movement and training, we also suggest making sure you get enough sleep (8 hours per night), use some of that “play” time outside in order to get enough sunshine, and while we don’t believe in “detoxing”, we’re all for the digital kind. Leave your phone out of reach for at least 2 hours before you hit the pillow and try to spend less time looking at screens – computer, tablet, television, and phone.
Head over to our Protocol page to find out more.