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The weekend is over, the dreaded work Monday has come, and then it is Friday. Working a 9-5  job while living a healthier lifestyle may seem challenging or time-consuming to some…

  • What if it could be easier?
  • Save time during the day?
  • Make more time for friends and family?

Here are a couple things that help me balance my work/social life while maintaining a healthy lifestyle.

1. HIIT- High Intensity Interval Training

HIIT is great for those short on time and overall a more effective way to burn fat! HIIT is a system of organizing cardiorespiratory training which calls for repeated bouts of short duration, high-intensity exercise intervals intermingled with periods of lower intensity intervals of active recovery.  (from ACE– American Council of Exercise)

HIIT can include:

  • Running 
  • Jump Rope
  •  Treadmill
  • Elliptical
  • Stairmaster

Here are few work-rest ratios examples you can choose from  1:2 = 30 sec work/60 sec rest, 1:3= 30 sec work/90 sec rest, 2:1= 30 sec work/15 sec, or 1:1=30 sec work/30 sec rest.

I usually go for the 1:2 sticking with 30 sec work/60 sec rest and finish my HIIT with a few 1:1= 30 sec work/30 sec work on the treadmill.

Try this simple Jump Rope HIIT Workout: scale rest periods based on your ability

I use 1:1- of 60 sec work/ 60 sec of rest for 10 rounds= 20 min ; Calorie burn avg. 200 cals +

Here is a video for jump rope beginners by the great Buddy Lee.

2. Invest in a Slow Cooker (seriously)

My slow cooker is one of the best investments to make my meal prep easy! In the morning or the night before, place your meat and vegetables and let it cook – and it is done by the time you get home from work or in the morning when you wake up. No watching, checking, just wait or do other fun things!

My favorite thing to prepare in my slow cooker is my Pulled Chicken- Yum!

Recipe: Pulled Chicken

Ingredients Chicken breast (1-2lbs) and Seasonings of choice (I use- chili powder, cumin, and black pepper)

Time- Prep= 3 minutes, Cook= 8 to 10hrs

  1. Place chicken in slow cooker (trim extra fat if you like)
  2. Add Seasonings (pictured: chili powder, cumin, and black pepper- only $1 at Big Lots)
  3. Cover and cook for 8 to 10 hours on low
  4. Use tongs or fork and pull/shred the chicken
  5. Add to vegetables, rice, or quinoa and EAT!

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