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Curastream  >  Educational   >  8 Great Time Hacks for Fast, Effective Fitness Workouts During the Busy Christmas Season!
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8 Great Time Hacks for Fast, Effective Fitness Workouts During the Busy Christmas Season!

Tis the season to be jolly… Tis also the season to skimp on your health and fitness workouts.

With the holiday bustle, shopping, Christmas parties, family get-together and other events that dominate this time of year, it is easy to neglect taking care of yourself. However, this doesn’t have to be the case. If you follow these time hacks, you can take care of your fitness and your other holiday obligations.

 

1) Change your thoughts through paradigm

An image of the profile of a human head with colorful lines coming out of the brain to signify brain waves. The image lies within a white box with Curastream's green color border and an overlay text that says "Change Your Mindset" all around in the green section of the border.

The right actions start with the right mindset. Here are some essential mental shifts you need to make:

–  Exercise & fitness is a necessity, not a luxury – it can’t wait until things settle down

–  In a busy season of life, I don’t have time NOT to take care of my body

–  I don’t find time, I take time to take care of myself

Time-efficient training is not rushing through a fitness workout, but rather maximizing my results within the given amount of time I have.

 

 

 

2) Focus on your top fitness priorities

A square image with white background and green border representing Curastream's colors. The word Priority is in the center over the white background and the words "100% Focus - Top Priorities" is written in the green border. Signifying fitness focus.

As with many things in life your fitness training options consists of two things: nice to have and must-haves.

The trick is knowing what is most important to you right now and what can wait to be emphasized in another block. Don’t make the all-too-common mistake of going for all of your fitness goals at the same time.

For example, let’s say your number one fitness goal right now is to lose body fat. Do you need to do tons of foam rolling, mobility work, speed & power training? While these can be good to do, they are not as important as chopping vegetables, meal prep, intense weight training and interval training. Therefore, cut from the former, not the latter if you are pressed for time.

 

3) Give your fitness session 100% of your focus

During busy seasons, the temptation to multi-task can be overwhelming.

Resist the urge! Don’t try to work out while scrolling through your social media feed, returning emails, wrapping presents or writing Christmas cards. 30 minutes of brutally hard training with 100% focus trumps an hour of distracted workout time any day!

 

4) Use time-efficient warm-ups

An image of a young woman in a gym setting with her back to the viewer. She has a dumbell in each hand and has them lifted in a 90 degree angle to her head. She is performing one of Cuastream's many fitness exercise.

With the popularity of warm-ups these days, it is easy to have your warm-up take 20-30+ minutes.

Now, I’m not saying you should cut your warm-up so short that you don’t adequately prepare your body for work. Instead, you need to know what you need to do to be ready without wasting time.

For example, I used to do a lot of foam rolling before I train. However, I found that activation exercises work better in a warm-up. Let’s say you have tight hamstrings. One of the most common causes of tight hamstrings is a weak/de-activated core and hips. As a result, your body locks of the hamstrings to create stability. You could take 10 minutes roll them and stretch them, or you could take one minute to do some simple core and glute activation drills do a better AND faster job of getting those hammies to relax.

I also love jump rope skipping as part of my warm-ups for myself and my clients. 30-60 seconds and you are warm-up and ready to go.

If you have a lot of tissue work to do, try doing more of it at night before bed. This will also help you unwind, de-stress and sleep better.

 

5) Pick great exercises

 

 

The better exercises you pick, the less total number of exercises you have to do to get the results you deserve.

If you don’t have the time you would like, make sure you are using your time to perform appropriate variations of the following movements:

  • Squat or lunge
  • Hinge and deadlift variations
  • Upper body pressing
  • Upper body pulling

 

6) Use fast set-up exercises

Some great exercises take a long time to set-up and clean up. This is time you could spend training.

When time is tight, choose set-up friendly exercises. Examples include exercises with pre-set dumbbells, pre-set barbells, kettlebells and body weight exercises. Now, don’t get me wrong – some exercises such as deadlifts and farmer’s walks are worth the set-up time. However, when you can get an equally effective exercise with a faster set-up and takedown time – use it when life is crazy.

 

7) Group non-competing exercises

Trying to rush through your workouts by skipping necessary warm-up sets is a bad idea.

It is also unwise to cut your rest intervals down too much as this forces you to use less weight or get less reps (neither of which is what you want). Instead, group exercises together that don’t interfere with each other. When programming, I often group the following exercises:

  • Upper body pulling + upper body pressing (e.g. 1-arm DB row + bench press)
  • Hinge movement + upper body press (e.g. deadlifts + dips)
  • Squat movement + upper body pull (e.g. front squats + chin-ups)
  • Leg exercise + upper body pull + upper body push (e.g. lunges, 1-Arm DB Row, DB Shoulder Press)

Then, depending on your goals and strength levels, rest about 30-60 seconds between these exercises.

 

8) Move more of your health and fitness online

 

This is an image of a woman in a home gym sitting on the floor and facing the camera and holding her arm up to the camera to show us that she is holding up her phone to show us that she is doing her Curastream exercises through the Curastream online mobile application. The screen shows the Curastream assessment tool section of the site.

During busy times, the last thing you need is to try to fit more appointments into your day and work around someone else’s schedule.

Thankfully, there are other options. Over the last several years, more and more people are moving their health and fitness online and it is working. In 2015, the Journal of Telemedicine and Telecare published a systematic review of telehealth tools and interventions to support family caregivers. Over 95% of the studies reviewed reported significant health improvements.

That is why this is the perfect time of year for us. Your membership will allow you give you the tools you need to get healthy, get fit and get ready for whatever your work or sports demands of you. You can do this where you want and when you want. We will save you time AND money – something we all appreciate this Christmas season.

 

FOR OUR FIRST 500 MEMBERS, WE ARE OFFERING AN EXCLUSIVE “LIFETIME MEMBERSHIP” AT 50% OFF

Use the following code when you register your membership: Cura500

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Ready To Give Curastream a Test Drive? Try Our Demo and See How Good it Feels!

 

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Try It Out Today!

 

Curastream’s Monthly Campaign Contest!

Every month, Curastream gives away 5 FREE memberships to some lucky participants! The lucky winners will be announced on Social Media and contacted by email.

Our campaign rules are simple, go to our promo page and follow the contest guidelines there.

Add the end of the month, the Curastream team will choose 5 winners!

 

Want great tips and regular Q&A’s? Join our Curastream FB Group!

Click the image below…

 

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Andrew Heming
Andrew Heming

Andrew specializes in helping athletes and people who want to look and feel like an athlete prevent injury and improve performance. In addition to co-founding Curastream, Andrew currently works at Trinity Western University as an Assistant Professor in the School of Human Kinetics. He served the university’s Spartan Athletics program as their Head Strength & Conditioning Coach for 14 years and has been working as a trainer since 1998. He holds a Master’s Degree in Exercise Science with a focus on performance enhancement and injury prevention as well as certifications in strength & conditioning, personal training, functional movement screening and nutrition. Certifications: MS, CSCS, NSCA-CPT, FMS, Pn1

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