Five Reasons to do a Cleanse

It’s one of those things you hear about all the time “Do a cleanse. Your body will thank you!” But, really, how will your body thank you and why are cleanses such a good idea? Here are five reasons your body will love you:

1. Weight Loss. With summer just around the corner, many of us are looking to shed our winter weight and a cleanse can kick start you into doing that in the healthiest way possible.

2. More Energy. Who couldn’t use a boost of juice in the body? A cleanse gets rid of the toxins that have been hiding in your nooks and crannies and gives you back your va va va voom.

3. Skin Tone. Healthy, clear skin is another perk of a good detox. Gone will be the blemishes and in it’s place will be a happy, glowing shine.

4. Improved Digestion. Your body gets so worn out by what gets put in it everyday that a cleanse is a great way to reboot and give yo digestive system the rest it needs.

5. Better Sleep. It’s proven that getting your zzzzzzz’s is important for optimal health. Detoxing and cleaning your body from the inside out promotes deeper, more restful sleep.

Email me at pete@90-secondfitness.com for more details about cleansing.

Yours in strength and health,

Pete Cerqua

Rethinking “All Natural” Food Claims

Supermarkets are filled with unhealthy health foods.  The U.S. Food and Drug Administration nor the Federal Trade Commission have a strict definition for the term ; the FDA says it “has not objected to the use of the term if the food does not contain added color, artificial flavors, or synthetic substances.” But hold up: Without getting so much as a wrist slap, so-called “natural” foods can still contain a wide range of processed sweeteners, lab-produced “natural” flavors and colors, additives and preservatives.

Granola bars
While many granola-bar brands have removed high-fructose corn syrup from their products in response to consumer concern, a laundry list of other less-than-natural ingredients remain, including processed sweeteners such as corn syrup, fructose, and invert sugar, and the vague “natural flavors”–an umbrella term for flavors derived from natural sources, but which are often processed in a lab like artificial flavors. Then there’s cellulose, an ingredient made from nontoxic wood pulp or cotton, that’s added to up the fiber content in your bar.

Yogurt
The ultimate health food, right? Not always. Natural and artificial flavors and processed sweeteners abound in many packaged yogurts, so don’t assume that blueberry flavor (not to mention the purplish hue) is coming only from real blueberries. As always, scrutinize the label, and buy organic if you want to avoid dairy from cows given artificial growth hormones.

Non-dairy and soy cheeses
Not surprisingly, “natural” cheese substitutes often contain added colors and flavors to make them more, well, cheese-like. One common ingredient? Carrageenan, a processed carbohydrate that may upset some people’s stomachs. Additionally, soy is one of the most commonly genetically modified crops around–roughly 94% of the soy grown in the U.S. is GMO.

Bottled iced tea
Beverage companies love to tout their tea drinks as a healthy alternative to soda-and what could be bad here? After all, black and green teas are loaded with antioxidants, and herbal brews can help digestion, an upset stomach-even rattled nerves. But if you check the ingredients list of your “all-natural” bottled iced tea, you may discover a few surprise ingredients in addition to leaves and water. Some sweetened teas rely on high-fructose corn syrup instead of real sugar. And if you’re sipping a fruit-flavored tea, you likely won’t find real lemons, raspberries, or peaches in there, but instead “natural flavors.”

Salad dressing
“All natural” shows up on lots of salad dressing labels, but take a look at the extra-long ingredients lists on many of the big brands and it’s hard not to feel skeptical. High-fructose corn syrup and “natural flavors” abound (not to mention the fact that bottled dressings are often heavy on other kinds of sweeteners and saturated fat, making them total diet disasters). If you don’t want to spoil the healthfulness of your salad, try mixing your own dressing at home with a little extra-virgin olive oil and balsamic vinegar or lemon juice.

Head to the local farmers market for raw honey.

Honey
Nature’s perfect sweetener isn’t always 100% natural. The jarred honeys you’ll find in an average grocery store have all undergone various levels of processing, and it’s hard to know how much just from looking at the labels. In fact, according to research by Food Safety News, most store-bought honey isn’t technically honey at all, because virtually all of the natural pollen has been filtered out. For truly natural honey–and all the immune-boosting and allergy-fighting benefits that come with it–head to a farmer’s market, where you can buy it raw from local beekeepers.

Ice Cream
Many so-called “all natural” ice creams contain way more than milk, eggs, and sugar-such as “natural flavors,” highly processed sweeteners like corn syrup, modified starches (additives processed from naturally occurring food starches that are often used as thickening agents), and juice concentrates (used as flavors and sweeteners). Not exactly how you’d churn it at home, right? If you’re picking up a pint at the grocery store, look for one made with a short list of whole ingredients.

Breakfast Cereal
Stroll the aisles of your local grocery and you’ll find countless cereal brands that bill themselves as “all natural” and “good sources of fiber and whole grains” but are full of sugar and artificial colors. But even brands we think of as healthy don’t always live up to their reputation. Kashi came under fire on social media sites this year for calling its cereals “natural” despite being made with GMO soy. The company subsequently announced that all its new products will be at least 70% certified organic and Non-GMO Project Verified by 2015.

Flavored Waters and Sports Drinks
A bottled beverage “naturally sweetened” with barely pronounceable ingredients like erythretrol and crystalline fructose. I’ll take a glass of tap with a splash of lemon, thank you very much.

What To Watch For
Any non-organic foods that contain corn, soy, cottonseed, canola, sugar or alfalfa. “Natural” Meat & Dairy – Over ninety percent of all conventional animal feed is GMO, and animals fed genetically modified foods are substantially different. To avoid GMO’s for this category look for organic products, wild caught (such as wild fish or game), and 100% grass-fed animals.  Questionable Produce – Here’s a list of the GM crops that are commercially grown along with the estimated percentage that is GM.
Soy (91%)
Canola (88%)
Corn (85%)
Sugar Beets (90%)
Hawaiian papaya (more than 50%)
Alfalfa (unknown)
Zucchini and Yellow Squash (small amount)

To Be Or To Not Be Gluten Free

Should we all be avoiding gluten? For most people, a gluten-free diet offers no benefits; in fact, it may even bring unwanted results, such as weight gain and nutritional deficiencies. According to a new study published in this month’s issue of Gastroenterology, gluten sensitivity and celiac disease is four times more common today than it was 50 years ago. However, many people are opting to go on a restrictive gluten-free diet because they think it’s healthier. But is it really?

What is Gluten and Celiac?

Celiac disease is a digestive disorder that causes affected individuals to have an immune-system reaction to the protein gluten, which is found in wheat (all types, including semolina, durum, spelt, kamut, and faro), rye, and barley. The reaction triggered by the gluten damages the small intestine and prevents it from absorbing nutrients, which can lead to vitamin deficiencies that harm the brain, nervous system, bones, liver, and other organs, as well as stunt the growth of children with the disorder. Symptoms of celiac disease make it difficult to diagnose, as they can be vague and hard to pinpoint, for instance, diarrhea, bloating, abdominal pain, fatigue, unexplained weight loss or gain, and unexplained anemia.

Gluten Free?

To some, Gluten products carry certain health risks.

Mayo Clinic researchers say about 1.8 million people have celiac disease, and most are unaware – but many others are going gluten-free without a diagnosis. Researcher Joseph Murray: “You have 1.6 million people who are on a gluten-free diet but without a diagnosis of celiac disease. And we’ve got about the same number of people who have celiac disease don’t know it, and aren’t on the diet they need to be on.”

If you plan to go gluten free, select more fruits, vegetables, and lean meat, and more naturally gluten-free grains like brown rice, quinoa, and buckwheat, rather than just buying prepackaged products labeled “gluten free.”  The Food and Drug Administration is currently proposing guidelines for “gluten-free” labeling, but currently the agency hasn’t set any standards on the use of the term. The fact that it’s unregulated means that unscrupulous marketers can use it to sell products that could contain small amounts of gluten. Stick to reading labels and avoiding wheat, rye, or barley, or products made in plants that produce those ingredients.

Some of the many gluten-free products on the market can be unhealthy, because manufacturers add extra sugar and fat to simulate the texture and satisfying fluffiness that gluten imparts. Another potential pitfall is that gluten-free products are less routinely fortified with iron and vitamins B and D than regular bread products. Vitamins B and D are the ones particularly at risk of being deficient in gluten-sensitive people.

In reality, there’s nothing inherent about a gluten-free diet that will enhance weight loss, unless it helps you “get rid of the junk” and eat more fruits, vegetables, and whole grains that are naturally gluten-free.

Are your Sleep Habits Sabotaging Your Health?

While a person is resting, it gives the brain time to process information that was taken in throughout the day in preparation for receiving more on the following one. When a person doesn’t get enough sleep, it pushes the brain to work even harder. This can cause individuals to suffer from memory impairment, and it can also delay motor skills. In other words, you need sleep in order to properly function, even when it comes to working out. If you’re lacking adequate rest, it can make you groggy, irritable, and slower when it comes to moving at your regular daily pace.

Canadian researchers tracked how sleep patterns affected weight over a six-year period.  People who slept 5 to 6 hours per night, as well as people who got 9 to 10 hours of sleep, were more likely to have gained 11 pounds at the end of six years. The scientists speculate that getting too much or too little sleep disrupts appetite control by stimulating the production of ghrelin, a hormone that increases appetite, while reducing leptin, a hormone that dulls the appetite.

What Happens

Optimal Sleep for Optimal Health

When you don’t get enough sleep, there is a hormone in your body known as leptin that drops; at the same time, another hormone known as ghrelin rises.

Ghrelin triggers the appetite. Without enough sleep, you go throughout your day eating food, but never really feeling satisfied. The research done at Stanford showed that there was a 14.9% increase of ghrelin in those patients who slept an average of 5 hours versus those that got an average of 8 hrs of sleep. Not only that – the results were the same regardless of gender, body type, eating habits, or exercise programs.

If you have too little leptin in your system, it tells your body that you are starving, and increases your appetite. When researchers studied the effects of sleeping habits on leptin hormone levels, it showed a 15.5% decrease in the same studied patients who slept an average of 5 hours as compared to those who slept consistently for 8 hours.

Another consequence of sleep deprivation has on your appetite is that if you didn’t sleep well the previous night, you usually will gravitate toward foods and drinks with lots of caffeine and sugar content.

These findings show us that we ought to be thinking about ways to incorporate sleep hygiene into standard weight control programs. So, the next time that you hear someone say that they’ll sleep when they’re dead, perhaps you should share this article with them. It’s not so much a cliché, but a declaration of a series of potential health risks. Sleep, ironically, helps you to live longer and healthier. And who doesn’t want that?

Top 8 Myths about Fitness Programs

Myth #1: You need cardio to lose weight

Strength training is the most effective way to lose weight.  Now, taken head to head, cardio probably burns more calories during a workout than even the most intense strength training, but the real benefit of strength training happens after the workout. For about 48 hours after each session, your metabolic rate remains elevated as your body builds and replaces lean muscle tissue. Now for the triple burn that no amount of cardio can provide: for every pound of lean muscle tissue you build through strength training, you speed your metabolism by 35 to 50 calories a day.

Myth #2: You need cardio to stay healthy

Strength training provides a much bigger health gain for your exercise buck. Here’s why. Stronger muscles take up and burn blood sugar more readily, reducing your risk of diabetes and stabilizing blood sugar levels 24-7. Cardio? It helps too, but only in the 24 hours after a session.

A 10 week study of 32 depressed seniors completed by Harvard researchers determined that three weekly strength training sessions significantly reduced depression, improved quality of life, social function, and even reduced sensations of pain.

Myth #3: A complete fitness program includes daily stretching

Yes, daily stretching can lengthen muscles, giving you more range of motion around a joint, but so can strength training, and you need to strength train much less often to get the same effect. In a Greek study of 32 seniors, strength training increased sit and reach flexibility (basically hamstring and back flexibility) as well as range of motion at the elbow, knee, shoulder and hip joints. A separate Greek study of 58 seniors found similar results, showing that the more intense the strength training program, the more flexible the study participants became.

Forget all the machines, all you need is a floor and a wall.

Myth #4: Women Need Light Resistance and Lots of Reps

High rep weight training can result in only two outcomes: If the weights are too light, it does nothing at all. If the weights are heavy enough to do anything, it makes you look like the  “Michelin Man”.

Myth #5: You Must Workout for 45 Minutes or Longer to Get Results

One rep is better than 12, and that one set is better than three. My shortest workout takes just 3 minutes to complete, but it gets you just as strong as that 90 minute workout. If you do a traditional weight lifting workout, you’ll do about 10 reps per exercise, spending about 15 seconds per set. You’ll do 12 different exercises, 3 sets of 10 reps each. That adds up to 36 sets. Between each set, you must rest and recover, usually for about 2 minutes. Do the math and you will find, as I have, that 36 sets will take about 90 minutes, but your muscles will actually be working only about 540 seconds, or about 9 minutes. That’s a lot of wasted time.

Myth #6: You Need to Fail to Succeed

Numerous studies show that 90 percent of dieters who do not exercise typically regain everything they lose within several months after they stop dieting. When you lose weight by dieting alone, about one-quarter of the weight you lose comes from muscle protein and not from your fat tissue. This slows your metabolism, increasing the likelihood that you’ll regain the weight. The National Weight Control Registry—the largest study of individuals who have successfully lost a lot of weight and kept it off long-term—has determined that regular exercise is the only solution for lasting weight loss.

Myth #7: You Need to do the Entire Nautilus Circuit to Get Results

Most gym workouts include 10 to 12 different exercises. That’s why so many people at the gym carry little pieces of paper around with them. They need to write down their workouts because they can’t remember all of the exercises. Research shows that the human brain can only retain about seven pieces of information at a time. That’s one reason why none of my workouts contain more than seven exercises.

My shortest workout includes just two. Most of my 90 Second exercises are big exercises. They require you to do special “compound” movements that stimulate more muscles throughout your body (in your abs, back, arms, and legs). The plank, for example, works your arms, chest, abdominals, back, legs, glutes, calves, toes, hands, wrists, and neck. The wall sit targets your legs, butt, abdominals, and low back. These two exercises work everything from your toes to your ears.

Myth #8: You Need to Train a Lot to Stay Healthy

If your muscles don’t burn it for energy, then it’s going to get converted to fat and come to
rest inside of a fat cell.  Even with strength training, most people think they need to do more than they really need. Depending on which of my strength training programs you use, you will work out as often as 5 days a week or as infrequently as once a week. That’s right. You didn’t read that wrong. I said once a week.

Research conducted by the Research and Sports Medicine Center, Government of Navarra, Spain has found that once weekly strength training along with once weekly cardio is just as effective at building strength as twice weekly strength training and endurance as twice weekly cardio. You can indeed go just as far by doing half as much.

(excerpts from The 90 Second Fitness Solution)

The Skinny on Being “Skinny Fat”

Do you know what it means to be “skinny fat”?  Just because you are not obviously visually overweight, that does not mean that you are healthy by any means. There are many people who appear to be thin and healthy, but the truth is, unless they are eating a healthy diet and regularly exercising, there is nothing healthy about them.

Regardless of the number, the goal is to be healthy.

Normal-weight obesity, also known as “skinny fat,” is a growing problem in the United States. These terms describe a person’s body composition that is high in fatty tissue in comparison to lean tissue, while still within normal limits of the body mass index (BMI). Those who are considered to be “skinny fat” do not appear to be overweight; however, they have a high percent body fat, especially visceral fat—the fat that surrounds vital organs.

The Evidence
In a study researchers found that unfit, underweight subjects were at a higher risk of mortality than the obese, fit subjects.  “Being thin doesn’t automatically mean you’re not fat,” said Dr. Jimmy Bell, a professor of molecular imaging at Imperial College, London. Since 1994, Bell and his team have scanned nearly 800 people with MRI machines to create “fat maps” showing where people store fat. According to the data, people who maintain their weight through diet rather than exercise are likely to have major deposits of internal fat, even if they are otherwise slim.  Of the women scanned, as many as 45% of those with normal BMI scores (20 to 25) actually had excessive levels of internal fat. Among men, the percentage was nearly 60%.

Solution? Exercise!
Experts have long known that fat, active people can be healthier than their skinny, inactive counterparts. “Normal-weight persons who are sedentary and unfit are at much higher risk for mortality than obese persons who are active and fit,” said Dr. Steven Blair, an obesity expert at the USC. When it comes to being fit, experts say there is no short-cut. If you want to actually be healthy, then exercise has to be an important component of your lifestyle. The less muscle you have, the less work your bones have to do. Your bones are living tissues directly related to your blood, immune system, strength, longevity – even your mood. You know how coral reefs are actually living organisms that provide all sorts of vital and irreplaceable functions to the fish and plants and water surrounding them? Your bones are your body’s coral reef. You have to feed them. And weight-bearing activity = food for bones.

Veronica Weismann’s Success with 90 Second Fitness Solution

“When I started training with Pete, I weighed 247 pounds. My blood pressure was 145 over 120 and my blood sugar was high enough to earn me a pre-diabetes diagnosis. The excess weight put pressure on my joints, creating so much back pain that I could barely move.

                Veronica Weismann

My husband accompanied me to my first appointment with Pete. I was frightened.  I figured that I was going to be the fattest and the oldest person (at the time I was in my late 40s) in the gym. I also wasn’t completely convinced that Pete’s workout was going to work. In fact, I thought it was impossible that 1 short, weekly workout was going to help me lose nearly 100 pounds. He has since made me a believer. As I tell all of my friends, one workout with Pete is equal to 6 workouts somewhere else.  At first I went just once a month. I was worried that doing anything more would hurt my back. Somehow I managed to lose 10 pounds. Six months later, after I was convinced that my back pain had resolved, I began training once a week and I also began taking Pete’s eating suggestions seriously.

Instead of skipping meals (my usual weight loss tactic up to that point), I began eating regular meals, especially breakfast. I reorganized my kitchen, stocking my shelves with high fiber, whole foods and getting rid of tempting foods that I didn’t want to eat. I stopped going to coffee houses to avoid the temptation of eating one of those huge, 600 calorie muffins. I began planning my meals better to avoid the temptation of coming home from work, feeling too tired to cook, and consequently ordering a pizza. Finally, I stopped celebrating with food. Instead of going out to eat to celebrate, I would go for a walk or go shopping.

It took me 1 ½ years, but I did it. I got down to my goal of 150. As the weight dropped, my health improved. My blood pressure, cholesterol, and blood sugar are now all normal. As I lost weight and got stronger, I transformed. The more I strengthened my body with Pete, the more I wanted to move and exercise. I now love to work out. I can’t stand it if I can’t get to the gym to move my body.

It’s now been 10 years since I lost the weight. Last year I tried the indoor climbing wall at a resort and was able to go higher than two people who were in their 20s! The last time I had my bone density checked, my doctor told me I had the bones of an 18 year old. Pete’s program absolutely, positively works. I’m living proof.”

The ABC’s of CLA

Studies suggest that CLA has many benefits.

Linoleic acid belongs to the omega family of fatty acids, which perform vital functions in the body and are necessary for optimal health and physical condition. The conjugated form of linoleic acid, also known as CLA, is a combination of the different forms in which linoleic acid occurs in nature. It may be beneficial in numerous health conditions, including heart disease and cancer, and may reduce body fat.

Increased Metabolic Rate
CLA assists in the use of body fat as a source of energy, and studies in which animals were fed diets high in CLA resulted in an increase of energy expenditure and a decrease in body fat levels. In addition, CLA appears to prevent the decrease in metabolic rate usually associated with a decrease in caloric consumption. The benefits of CLA for fat-loss are thus twofold, both assisting in the metabolism of stored body fat for fuel and preventing the metabolism from slowing down while on a diet.

Cancer Prevention
CLA may help protect the body from cancer formation and progression. According to Cornell University and the National Academy of Sciences, “…CLA is the only fatty acid shown unequivocally to inhibit carcinogenesis in experimental animals.” CLA is thought to exert this anti-cancer effect by increasing the body’s ability to absorb fat-soluble vitamins such as vitamins A and D, through regulation of the production and growth of new cells, and through its effects on prostaglandins, which are chemicals that regulate cellular function. Animal studies have shown that small amounts of CLA in a diet can reduce tumors and the chance of tumors by up to 50 percent when compared to animals that do not have CLA in their diet.

Heart-Disease Prevention
Because CLA facilitates the use of stored fat as energy by the body, it may help prevent and treat certain types of heart disease, such as atherosclerosis. According to the Pennington Biomedical Research Center, CLA prevents the deposition of plaque and lipids in arteries, a key factor in the development and progression of heart disease. CLA may also help prevent heart disease by acting as an antioxidant and by lowering blood pressure.

Insulin Resistance
While it is not helpful to anyone that suffers from Type 1 diabetes, otherwise called insulin dependent diabetes, CLA is shown to prevent and improve Type 2 diabetes, also known as adult onset diabetes or insulin resistant diabetes. According to mercola.com, it mimics diabetic drugs, but it is a natural substance rather than a synthetic one.

CLA is found mainly in dairy products and also in red meat, poultry, eggs. Have grass fed beef and organic dairy products to get your CLA. It is important to note that if the CLA is coming from beef, only small amounts are needed for the benefit. Moderation is always the key.

Alkaline for A+ Health

In your body, your pH balance is determined by the amount of acidity and alkalinity present. On a scale from 0 to 14, the goal is to get your pH reading between 6.5 and 7.5. Being highly acidic can cause a number of health issues.

An apple a day can keep the doctor away!

A constant state of acidity in your body makes it more prone to disease. When your body struggles to maintain the relatively tight blood pH required for survival, it can result in inflammation. Over time, this struggle increases the pro-inflammatory blood acid homocysteine in your blood. Studies show high levels of homocysteine in the blood double the risk of osteoporosis-related fractures, along with other inflammatory conditions like heart attack, stroke, fuzzy thinking, and Alzheimer’s disease. Among the many other symptoms of acidic PH in your body include: irritability, increased susceptibility to infections and diseases, general aches, and joint pain.

How to Be More Balanced

Reduce your intake of acidic foods. Conveniently for us, it just so happens that the foods containing alkaline minerals are all the foods we already know are good for us: low sugar foods, fresh alkaline vegetables, nuts, seeds, salads, sea vegetables, water rich foods. And for the foods that contain minerals that have an acidic effect? You guessed it: sweets, alcohol, trans fats, pizza, soda pop, chips, pastas, refined/processed foods. Balance the protein you eat (specifically from meats) with fresh vegetables and fruits. This helps offset acid levels your body creates.

Fruits:
Most fruits are alkaline, but not cooked or canned fruit. Pears, dates, raisins, peaches, apples, lemons, limes, figs, pineapples, raspberries, bananas are just a sampling of high alkaline fruits.

Vegetables:
Raw vegetables contain living enzymes, and most kinds are alkaline.  Have your diet consist mainly of  these great sources: broccoli, baby spinach, lettuce, asparagus, peas, mushrooms, beets, cauliflower, brussel sprouts, avocados, celery, and cucumbers.

Beverages:
Avoid sweet beverages like soft drinks, processed fruit drinks, sugar-laden teas and lattes. Stick with mineral water, green tea, herbal tea and fresh fruit and vegetable juices. You can also add cucumber or lemon slices to any type of water to make it more alkaline.  Water helps boost your body’s alkaline, while flushing out acids.

Healthy Fats:
Avocados are excellent sources of the antioxidant vitamin C, and avocados, nuts and seeds provide the antioxidant vitamin E, as well as heart-healthy unsaturated fats. Flax seeds, sunflower seeds, sprouted alfalfa seeds, almonds, chestnuts and pine nuts are alkaline, while sunflower and pumpkin seeds, walnuts, Brazil nuts, peanuts, pecans, pistachios and macadamias are acidic.

The Power of 90 Seconds

By doing my unique 90 second sets, you’ll be able to shrink your workout from the usual 20 to 30 minutes to just three. That’s right. That’s not a typo. My shortest workout lasts just three minutes.  You will gain strength beyond your wildest imagination and shed pounds without amassing bulky muscles. Interested? I thought so. Uncover one of the secrets now.

The Wall Sit

If you have a body, a wall, and a floor, you can do the routine as soon as right now.  Yes, the wall sit works your legs, as you’ll soon find out, but it also firms your abs and back as you press your back into the wall. Again, no moving is necessary; just sit still. Press your back against a wall. Walk your feet away from the wall and then slide your back down the wall until your knees form 90 degree angles. Hold up to 90 seconds. Remember to breathe. Ready? Go! And done already! Time to go shopping, get back to work or read a book. Enjoy your life!

Your 90 Second Workout Begins NOW!

I train many people who tell me they don’t want to work their legs with the wall sit or the leg press because they have bad knees.  To reduce the fear, I suggest a simple movement that I call the Magic Knee. It’s really simple. You sit at the end of the chair and raise one leg until it is parallel to the floor and hold for 60 seconds. Lower that leg then and then raise the other leg.

Because it requires no equipment and no movement, it generates no fear. Go ahead and do one now. Stick a leg out, hold, and see what happens. No pain or discomfort, right? Harder than you expected? Yep, thought you’d say that. The Magic Knee increases circulation to your legs, which relieves the stiffness and soreness. When you are ready, you can then try the wall sit.

Mix, Match and Mood

Don’t be afraid to mix and match. Remember, it all works. You can also challenge yourself with the following tips:

  • Try the wall sit with your baby or toddler in your lap. It will add resistance—making the exercise more effective—and keep your child entertained while you get in your workout. Give your toddler the watch or count down timer to hold as you both keep track of the time together.
  • Add resistance to the wall sit, placing a pile of books in your lap or holding dumbbells in your hands.
  • Sit as long as you can. Three minutes is a great initial goal.
  • Do the wall sit while you watch television. The television will distract you, helping you to hold longer than usual.
  • White walls tend to cause speedy workouts whereas calming blues and greens slow down.
  • Experiment with locations. Try the most brightly lit room. How about while looking outside your largest window?

So, there you have it. Get your 90 Second Workout in right now! You have a wall and a floor. Use them.  And then use the time you save enjoying your life with your strong self!