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The Club, Issue #008
October 21, 2020

Newsletter Issue #08 -October 2020

I hope everyone is enjoying the cooler fall weather and if your kids are distance learning, I hope it's not making you too crazy!

In this newsletter, you'll find...

📍Home Cardio Guide

📍15 Minute Cardio Workout

📍Sautéed Mushrooms and Spinach

📍Can Exercise Help You Feel Less Tired


Your Home Cardio Workout Guide

Especially If You Have No Equipment and Hate Running!

Since so many of us are staying home more, gyms are closed or we're choosing not to go back to them, you might be struggling to get a cardio workout at home. It's hard to find something that elevates your heart rate and doesn't hurt too much (we see you, burpees!) And not everybody loves running which seems to be the go-to when you don't have a bike or elliptical machine stashed in your spare room.

Well, there are still several ways to push your heart rate up with very little or no equipment at home.

1. Don't overlook walking. If you're used to an intense sweat session then walking might seem like it won't be enough. But give it a try. Push your pace to your upper limit without actually starting to run and pump your arms. You're not out for a Sunday stroll so get moving! Look for places to walk that include some hills that will help raise your heart rate.

2. If you can't leave the house or don't want to, look to your stairs. Even a short flight of stairs will do. Walking or running up and down a flight of stairs several times in a row will spike your heart rate in no time. You can vary it by running up and walking down or taking two steps at a time. 20 minutes on the stairs will definitely have you gasping.

3. For a small investment online or at a sporting goods store, you can get a simple jump rope that provides a great workout. You might need a little practice to get the hang of it if you haven't jumped in a long time but jumping for 1 minute intervals with rest breaks for a total of about 15-20 minutes is a very effective cardio workout.

If these options don't appeal to you, you can create your own cardio workout with a combination of exercises. Choose something that raises your heart rate but isn't so difficult that you wouldn't be able to do it for 20 minutes. For example, you might be able to do jumping jack intervals for a while but jump lunges, maybe not!

If you need some ideas, see the 15 minute cardio workout below.


15 Minute Cardio

Do each exercise for 1 minute with no rest in between exercises. Rest 1-2 minutes after the set and repeat 2 times.

Soldier Kicks - stand tall and kick one leg out in front of you, keeping knee straight, as high as you can. Alternate legs.

Butt Kicks - stand up straight and run in place lifting your heels as tight to your butt as you can.

Skater Jumps - stand on left foot and lean slightly forward. Jump sideways and land on right foot, swinging left foot behind you slightly. Repeat back and forth.

High Knees - Run in place lifting your knees high so your thighs come to parallel with the ground.

Jumping Jacks - Do I need to explain these?!


Sautéed Mushrooms and Spinach

I am by no means a master cook but I do like to create my own concoctions in the kitchen. Most of the time it's just a modification of recipes I find or throwing together some things that I already have in the fridge or pantry. This sautéed mushrooms and spinach was my lunch one day last week and took me only about 10 minutes to prepare.

2 white button mushrooms, sliced 1 handful of fresh spinach vegetable broth balsamic vinegar sesame seeds salt and pepper

Sautée the mushrooms in the vegetable broth in a small pan until they start to brown. Add the spinach and a splash of balsamic vinegar to taste and let the spinach wilt. About 30 seconds. Garnish with sesame seeds and salt and pepper.


Can Exercise Help You Feel LESS Tired??

Too exhausted to exercise? I get it. Your daily life is full of over scheduled chaos. Chronic tiredness has become a sort of badge of honor. And not a good one!

The idea of fitting one more thing into your day, let alone something that requires physical exertion, makes your head spin, right? But exercise could actually help with that exhausted feeling.

Hear me out...physical activity burns fuel that leaves behind a chemical that helps your body feel tired at night. This allows you to get more restorative sleep and wake up feeling refreshed.

✔️Run up and down the stairs a few times

✔️Do 50 jumping jacks

✔️Take a walk around the block

Even though it seems counterintuitive, get some exercise to feel less tired!!


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