The Final Rep, Issue 20: Something is Better Than Nothing

Movement is movement, no matter the time you spend doing it.

It took me way too long to realize that doing a workout that lasts 10 or 20 minutes is so much better than doing none at all. I used to go to the gym, spending half the time on the treadmill, and the other half lifting some dumbbells or doing bodyweight exercises, making sure I got in a solid hour or more. And I did enjoy my time doing so. But when I didn’t have time for a 60-minute session, I’d stay home.

My all-or-nothing approach to fitness definitely changed over the years. And working out at home this year has changed that perspective even more for me. In fact, I now prefer 20- or 30-minute sessions here and there, as a chance to take a break from my computer or get outside more often. I love doing a spin class in the morning and lifting weights in the afternoon. Or just doing one 30-minute total-body strength session (a totally sufficient amount of time). Breaking the workouts up throughout the day or sticking to shorter sessions makes it much easier to fit in exercise when work gets super busy and when trying to squeeze in a longer workout adds unnecessary stress to the day. It also keeps me way more consistent.

HIIT workouts became popular for this very reason: You can get so much done in so little time. And in reality, a true HIIT session—in which you’re going all-out during the work intervals—shouldn’t last more than about 20 minutes. (You only need 4 minutes for a Tabata workout, btw, which is a type of HIIT in which you go all out for 20 seconds, rest for 10 seconds, and repeat for eight rounds—and it has plenty of science behind it!) While strength sessions can definitely be longer, you can make the most of a short amount of time by cutting down your rest breaks and doing combination exercises like squat to press or deadlift to row. In other words, short sessions are 100% worth it.

As I’ve previously noted, I can find plenty of ways to talk myself out of workouts, but requiring 60 minutes to get after it doesn’t need to be one of them. Moving our bodies in any way for any amount of time is always a good idea. So I’m just here to say if five minutes is all you’ve got right now—that’s enough. And if you, like me, need this reminder today: Whatever effort you have to give today, it’s always enough.

A few other people’s words about wellness I’ve read (and loved) recently:

1. I first heard of Isle Royale National Park, in Michigan, when reporting a story on the best national parks to visit in the summer for MensJournal.com. So, I was intrigued when Outside’s backpacker columnist, Emily Pennington (who’s on a mission to visit all of the country’s 62 national parks), wrote about it recently. In “Isle Royale National Park Is as Wild as It Gets,” she describes her time there, including when a moose swam right up to her camp. She also gives tips on exploring the area, in case it’s on your list of places to visit. Check it out and give Pennington a follow on IG for lots of nature content.

2. Any other constant daydreamers out there? Sounds like we can use those mind-wandering thoughts for better performance, creativity, and more, according to “Don’t Take Your Head Out of the Clouds” on NYT.com. The writer, Rebecca Renner, spoke with researchers and psychologists about how to use your daydreams positively—basically turning them into visualization sessions that help you get unstuck or simply boost your mood. I think this will be my new strategy for digging out of the creative funk.

3. I’m sure you’ve read about how the pandemic is disproportionately affecting women in the workforce, but the New York Times gives another look at how it’s affecting women in STEM, specifically. Check out “Could the Pandemic Prompt an ‘Epidemic of Loss’ of Women in the Sciences?” for a look at how this time has affected females working in scientific research and how much more support they need.

The latest updates on the fitness industry:

• Des Linden broke the 50K world record yesterday, running 31.06 miles in under three hours (2:59:54, to be exact)—that’s seven minutes faster than the previous record and an average 5:47(!!) per mile. Read more about it on RunnersWorld.com.

• Retro Fitness launched an at-home stationary bike, which you can pair with an in-gym membership.

• Nuun, known for its sports, immunity, and vitamin tablets, launched a new line, Nuun Energy, complete with caffeine from green tea extract, B vitamins, electrolytes, and adaptogens.

Here’s one form cue that always resonates with clients…

These words tend to work for individuals I train as an ah-ha moment for feeling stronger in a move or activating the right muscles. If you’ve heard the term “neutral spine” before and didn’t quite know what that meant, here’s something to consider: Lie on your back, knees bent and feet planted. You should feel a straight line from the head to the hips, with the entire back against the floor (you might need to tuck the pelvis up a little—feel the ab engagement when you do that). This is a neutral spine. You can also practice maintaining it in a bird dog exercise, with a shoe or yoga block on your back. On all fours, shoulders over wrists and knees under hips, extend opposite arm and leg straight out, making sure the shoe/block doesn’t move. Alternate sides through that extension.

One move to add to your exercise routine…

Staggered stance squat. To work one side at a time in a squat, and build up strength for a pistol squat, try this variation either with dumbbells racked at the shoulders or held goblet-style at the chest. To set up, start with feet hip-width apart, toes pointed slightly outward. Pop the heel of your right foot and line the right toes up with the left heel. Most of the weight should be in that left foot. From here, lower into a squat, sending the hips back and down, like you’re sitting in a chair. Drive through the left foot to stand back up. Repeat for 8-10 reps, then switch sides.

For a full workout, try…

@Meg_Leyen’s Lagree-inspired IG Live workouts! I truly miss two in-person classes the most during these times and that’s yoga and megaformer Pilates classes (which is what Lagree is!). Meg gives an at-home version of these classes that seriously burn— in a good way, of course—and will probably make you sore in places you didn’t know could get sore.

The gear I’m loving to get me out the door…

Calling every woman who needs a new, solid sports bra! The Athleta Phenomona Bra stops the bounce, without feeling restrictive or just uncomfortably tight. The moisture-wicking and super soft nylon and spandex material makes for a smooth feel against the skin, while the adjustable cross straps provide the support you need through running and jumping. It also has molded cups, which provide even more support—and a more flattering look.

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I’m on Instagram and Twitter too and would love to hear what you think of the newsletter and/or what movement means to you. Read more of my writing at MalCrev.com.