Dr. Bruce Hensel interviews Robert Forster www.forsterpt.com about training and rehabilitating Olympic stars Kim Rhode and Allyson Felix.
Robert Forster, explains how the techniques hes used working with elite atheltes benefit everyone. He has teamed with Herbalife to create the 24Fit exercise program using the very science that has made Robert so successful.
Making an activity part of your lifestyle instead of a chore makes results easier to achieve. You might be amazed at how quickly small changes really do add up. Trust me, I’ve tried these and they worked for me. When I first got back into exercise, I sometimes went with tip one and other days I chose tip two or three, but I made sure to aim for at least 30 minutes every day and I began feeling more active, and consequently happier, in no time.
Tips from fitness expert Samantha Clayton on how to squeeze in a 30 minute workout into your day:
1. Set your alarm 30 minutes earlier
This may seem like an obvious tip but it definitely takes motivation not to hit the snooze button and lie back down!
My next piece of advice may seem crazy but it worked for me: for the first few weeks wear a loose fitting workout kit to bed or place your workout outfit with your tennis shoes right next to your bed. When the alarm starts buzzing, put on your socks and shoes and get to it.
Working out at home or close to home is the best way to start out because it removes any excuses about joining a gym or having to travel anywhere. Sure, jogging along a beach at dawn may sound nice but, in reality, you probably need to get your workout done and dusted as quickly as possible.
As your body gets used to the time adjustment, add an extra 10 minutes so that you can actually comb your hair and brush your teeth before you go!
2. Pack your workout clothes and take them to work.
If you are not a morning person then it’s time for Plan B: the lunchtime power-walk. Schedule it in like you would a dentist or your hair salon appointment. It’s funny that we wouldn’t dream of not getting our hair cut but taking care of our health often gets overlooked or sidelined.
Asking a co-worker to join you will give you the extra motivation not to skip a session.
3. Split your workout into smaller segments.
If finding a full 30 minutes is too difficult, then try to do three or more mini workouts. It’s fine to accumulate your workout throughout your day.
This tip works especially well for stay-at-home-moms with young children because occupying a child for 10 minutes while you jump around and squeeze in a workout is a realistic goal.
If you work in an office and sit down all day, try taking a brief 10 minutes to stretch out or walk around the office, it may improve your energy level and boost your concentration.
Once I decided to ditch my excuses and made time in my day to exercise, I was able to quickly progress to a regular spinning class and being active became just something I did rather than something I had to think about. People even started complementing me on all the extra energy I seemed to have.
So, no excuses - everybody can find time to exercise.
Written by Samantha Clayton. Samantha is a paid consultant to Herbalife.
Herbalife presents the H24Fit DVD, a programme designed by Robert Forster who is a renowned physical therapist and performance specialist to world-class athletes. Achieving a better, stronger more capable body is now within your grasp.
Co-hosts of the H24Fit program are Tom Holland and Samantha Clayton.
Tom Holland is an elite endurance athlete and physiologist committed to helping people live a better life through fitness. Tom has run over 50 marathons, is a 19-time Ironman triathlete and has won several natural body building awards.
Samantha Clayton is an Olympic athlete, fitness instructor, spokesmodel and mother of four. She is a certified personal trainer and uses her experience to help others reach their fitness goals.
Tom Holland is an exercise physiologist committed to helping people better their lives through fitness. In this video clip he covers some strength training tips and typical workout mistakes. “Women use weights that are too light and men use weights that are too heavy.” His tips cover proper weight choice, proper speed and proper form.