Can you spare 1 hour in your day?

Do you really have the time to exercise?

I mean really. If you were to spend an hour each day exercising, what would you have to sacrifice?

Time with your friends or family?

Time running errands?

Time shopping?

Time to relax?

For years we have been told that longer exercise sessions are going to help us 'lose weight'.

Look where that got us! Canada is fatter than ever, and time to exercise is getting shorter and shorter.

But we can work with that and we can reverse that.

And I'm starting with you.

Choose your mode of exercise and try this workout TODAY!

And I mean do it TODAY!

Whether it is swimming, snowshoeing, running, biking, bodyweight, or rowing (no elliptical trainers here please), you can do this routine:

Warm up for 2 minutes at a slow pace to get the juices flowing.

30 seconds high intensity

1 minute 30 seconds low intensity

Continue this cycle for 12 minutes.

If you have done intervals before up your total time to 15-17 minutes.

If this is your first time doing intervals, it is important to start slowly; the high intensity can always increase, but for now keep it mild.

If you have done intervals before follow this method of measurement:

Your 30 second high intensity interval should be high enough that you will NEED the ENTIRE 1 minute 30 seconds to recover.

Also the greater the difference in intensity between the high and low intensity intervals, the greater the benefit.

What I mean by that is, if you are sprinting in the 30 second high intensity bout, you can walk at a low intensity in the low intensity bout. We are trying to disrupt the normalcy in your body to stimulate fat burn.

Try it and let me know how you do!

A note on Nutrition

The holidays are upon us. But our nutrition compliance doesn't have to completely disappear. Here are some foods that will help you survive the holidays and keep that bulge from the belly.

Turkey- great source of protein. Turkey sandwiches with sprouted grain bread, are a quick snack (no mayo, mustard instead)

Vegetables- hopefully you had some from Thanksgiving that weren't sweetened with corn syrup and marshmallows. Veggies are always a good choice.

Whole Grain Rolls- choose these over their white counterparts

It is unrealistic to be completely clean throughout the holidays but there are a few foods that you absolutely should avoid at all costs:

Egg Nog- full of fat and sugar, a diet disaster

Cream Pies- Nothing good can come from them, nothing

Christmas Cookies- Save those for Santa.

Christmas Candy- You know better.

Ok, enough sitting in front of the computer, now let's get some exercise done!