Can you get more FIT and improve your health with just 20 minutes a day and the answer is YES!  You can.  RUNNING is often cited as the go-to form of cardio. And, yeah, OK, it is. I love it.  But the truth is that a lot of people don’t like running or can’t RUN. Quite frankly it may not be the best for people like me who are over 40.  Guess what?, running is really not necessary for you to get a cardiovascular workout. Other great options are biking, rowing, or a walking intervals on incline treadmill or up hills.    In my opinion, the best investment of your time is doing a quick HIIT (high intensity interval training) workout, which often packs a big cardio punch into a small time frame.  What’s not to like?

A quick HIIT series better than a longer session of low to moderate paced cardio routine.  HIIT workouts involve bursts of high-intensity cardio and strength sets with short periods of rest (for recovery before the next push), you’ll get cardio and strength benefits in a shorter amount of time.  Sound good?  If you hate running, you may find this form of exercise less taxing on your body and joints as you build fitness. The best workout is one you’ll actually do and stick with so find something you can enjoy.  Don’t like to workout alone check out HIITS classes with  Camp Gladiator, OrangeTheory and F45 first class is FREE.  All are great options to get in a good HIIT. session .  I personally don’t like to pay for anything I can do for FREE.  The internet is loaded with great resources and options.  MY favorite FREE app right now is my NIKE TRAINING CLUB.  It’s FREE and the types of workouts are endless and awesome.  They even have yoga with video and still frame demos.   You can create a custom program and change it on the fly.  It’s got it all.  And did you hear me it’s FREE.  I’m all about the FREE.  You can certainly spend money to get FIT but you don’t have to.  

Week 1 FIT Challenge:  Give me 20 minutes a day.  Every day.  Get up and be active.  Remember this is just the start.    Just give yourself the gift of 20 minutes of activity.  Walk, Run do a HIIT work out swim, whatever it is, this is YOUR time for YOU.

Your Weight (in kg) X 0.033=  liters per day of water.  It’s a lot!!  

Week 1: EAT Challenge:    Well I guess it’s really a Drink Challenge.
So, how much water should you drink a day?  The actual amount an individual needs depends on various factors like lifestyle, exercise, diet, etc. In general, the minimum amount of water you need depends on our body weight. For two pounds of body weight, an ounce of water is required. 

Drink enough of water, there is healing power in it. Don’t indulge in drinking soft drinks.  Carbonated high fructose corn syrup drinks are diuretics; the caffeine in it squeezes liquids out of the body and depletes our water reserves. They are bad substitutes of water.

In summary:  Give Yourself 20 minutes a day to be active and DRINK MORE WATER.  Sound easy?  We shall see.  Coach Tip:  Figure out the amount of water you need.  Find a jug or container big enough and fill it each day.  Be sure to finish it off each day.