Ask the Coach
20 ninutes a day Hey, Coach! For those of us who have a limited amount of time to exercise, what recommendations do you have for a quick 15-20 minute workout that can be done daily?
Is there a sure-fire way to implement a workout routine that anyone can complete without having to get up at 5 a.m. or stay up until 10 p.m., and still get the proper amount of exercise?
Signed….Have No Time
Dear Have No Time: Wow! You’ve really put the pressure on the Coach, with only 20 minutes allowed.
The Department of Health strongly recommends intense activity for 60 minutes on most days of the week, but 20 minutes a day is better than doing nothing.
Using the full 20 minutes, let’s remember that we should warm up a little, and that would leave us only 15 minutes.
If you choose to do nothing but cardio, swimming, jogging, biking and intense walking come to mind.
Of course, we’re left with no time to cool down and static stretch; plus, we have no time to shower, etc.
The suggestion here is to engage in cardio every other day, or four days a week, with strength training also being done every other day, or at least twice a week on non-consecutive days.
The Coach believes one can get through a complete head-to-toe workout in 15 minutes by doing super sets, which means using less weight and then doing one set of 15 to 20 reps, or something close to what’s called “exhaustion.”
If possible, try to alternate upper and lower body exercises and move quickly from station to station. Again, 20 minutes is not a lot, but every little bit of exercise helps the heart become stronger.
If nothing else, you are encouraged to take a quick, twenty minute walk whenever possible.
And, of course, it is a great strategy to have a workout buddy.
Work’s a pain
Hey, Coach! I hate my job. I’m 19 years old, and I don’t like what I’m doing, and I don’t like the people I work with.
My boss is bossy, and everybody gossips about everyone else, and I’m just tired of it.
People should put more emphasis on their work instead of worrying about everyone else’s business, and the boss should be there to help us instead of just criticizing all the time.
Do you have any suggestions to help get me through my days?
Signed…..Just a Pup
Dear Just a Pup: We have used this phrase often in this column, but it bears repeatiing: Welcome to the real world.
Hate is a very strong word, so the Coach is saddened to hear of your situation.
Please know that there are very few perfect worlds out there, if any. The first thing that comes to mind when someone isn’t happy in their job is to suggest looking elsewhere. In the interim, you are encouraged to work as hard as possible and to also be as professional/pleasant as possible.
These are traits of a good and valuable employee, which you need to be as long as you continue in your present position.
If others gossip, try to get away from it, or be direct and say that you’re not interested in listening.
Regarding the bossy boss, not all management styles are what employees want and like. With that said, the Coach would offer that sometimes the boss does in fact need to be bossy, depending on the situation and the personnel.
If you have concerns, perhaps a good suggestion is to ask the boss for a brief meeting.
Be professional, and be a great communicator and listener.
By the sounds of things, it appears you have very little to lose.
Good luck.
Coach’s Comments: The tragedy in life doesn’t lie in not reaching your goal(s). The tragedy lies in having no goal(s) to reach.
Thanks for making the Coach a part of your day.
Have a safe weekend.
—
You can contact the coach via email at askthecoach2003@yahoo.com.