With an already packed schedule, adding an extra 20 minutes to the workout can seem impossible. After all, you spend most of your day focusing on time-sensitive things like work, the kids' schedule, chores around the house, preparing meals for your family, and so on.
However, when you put everyone's needs ahead of your own and don't have time for self-care, mental and physical health can decline. Feelings of anxiety, depression, and exhaustion creep in and become the “norm” before you know it.
The good news is, taking less than half an hour away from your hectic schedule to sweat it out will not only give your mental health a boost, but your energy levels as well. Here, Jennifer Jacobs, CPT and Beach Body Super Trainer explains why we tend to put the needs of others ahead of our own and how we can make ourselves our priority.
Why we tend to prioritize the physical and mental well-being of others over our own
Most of the time, guilt comes up when we prioritize ourselves. Whether it's taking time for ourselves, like exercising, or taking a quiet morning walk to mentally prepare us for the day, we tend to minimize our needs in comparison to others. But why? "We feel selfish," says Jacobs. "We feel like we're doing something 'bad' because we're putting ourselves first." As a result, we often put our physical and/or mental wellbeing ahead of others.
Additionally, "Some of us are busier than ever today as our hours continue to expand and the lines between work and home are blurring," says Jacobs. "Then there are those who, in addition to work, also take care of family and relatives."
While it may not be easy, “putting our physical and mental well-being first is the best thing we can do for ourselves and those around us because when we feel better, we are in one better state of mind to make people around us feel good,” she adds. And that leads to a healthier mental and physical state in the long term.
`Why Self-Care Is A Superpower (Especially When You're Busy)
Ell Woods put it best: “Exercise gives you endorphins. Endorphins make you happy!” Beyond happiness, self-care creates a positive domino effect in our lives. It makes us feel better, gives us more energy and provides a calmer and more stable mindset that leads to physical and mental well-being - less stress, anxiety and depression among many other things.
"Health isn't just defined by being disease-free," says Jacobs. “As defined by the World Health Organization, health is a complete state of physical, mental and social well-being. And unfortunately many of us would be considered unhealthy by that definition, as health is about more than just physical well-being.”
That's why 20 minutes of self-care through exercise is the secret weapon for body and mind health.
w is the best time to start (or start over) an exercise routine.
Although starting a fitness routine when your schedule is already full might seem like the most inconvenient and inconvenient thing you can do, it's for the best.
While fitness routines are typically viewed as a means of maintaining your physical wellbeing, they also bring significant benefits to overall physical, mental, and social wellbeing. "Establishing a fitness routine is a great way to lay the foundation for a healthy lifestyle, and now is always the best time to start," says Jacobs.
Contrary to what you might think, you don't need as much space, time, or equipment. "Once you develop a routine, you've created the ability to exercise efficiently and effectively anytime, anywhere, which makes it much easier to maintain consistent good health no matter the situation," says Jacobs.
The convenience factor of working out from home is great for establishing or adopting a new routine to ensure you make yourself a priority.
Courtesy of Jennifer Jacobs
20 minutes of training with Jennifer Jacobs is a better 24 hours
When you need the motivation to get moving, Jacobs, a busy mom of two, created Job 1, which consists of quick, effective, and efficient workouts that help you focus on yourself and feel better. all from the comfort of your own home.
“I wanted to reach as many people as possible and change the way they think about their own health and well-being; Helping them live healthier lives,” says Jacobs.
The 20-minute functional training program a day, 5 days a week will help you prioritize your health and fitness habits - no matter how much you have ahead of your life. The program hits multiple muscle groups each day for a full-body sweat that leaves you feeling stronger, invigorated, and accomplished; featuring three days of strength training, one day of endurance cardio and one day of HIIT to build your endurance, improve your energy and boost fat burning, with the option to add a SPIN day on the Beachbody MYX bike.
"It's so important for people to realize that taking care of themselves is their number one priority and that they are worth it," says Jacobs.
Taking that first step can sometimes be a challenge. "With Job 1, I'm here to show you that it's doable and achievable," she says. Job 1 is a fitness approach that can easily become a part of your lifestyle, no matter what level you are at.
Jennifer Jacobs full body resistance band workout
One of Jacob's favorite quick workouts is this 20-minute J METHOD routine that uses three trains and their resistance bands. Complete as many rounds as possible in 20 minutes.
Archer ranks
- With both hands, hold a MiniBand with light to moderate resistance and stretch your arms straight out in front of you as if you were holding a steering wheel.
- Starting with your feet hip-width apart as you pull your right elbow back, pull the band toward your right shoulder while simultaneously stepping your right foot backwards.
- Slowly return to the starting position and repeat the same movement on the left side.
- Continue alternating sides (20-30 reps) for 45 seconds.
Looped triceps kickback (unilateral)
- Hold a MiniBand with light to moderate resistance. Stand on your feet with your feet hip-width apart and parallel.
- With a slight bend in your knees, bend at the hips and bring your chest almost parallel to the floor.
- Hold the MiniBand in your left hand and clip it to your right shoulder.
- Firmly grasp the lower end of the MiniBand with your right hand and stretch your arm back, creating a straight line from your shoulder through your elbow to your fist.
- Make sure your neck is neutral, your back flat, and your elbows against your chest.
- Continue repeating on this side for 45 seconds. When your time is up, stand up, take a few seconds to sit back, and repeat the same movement on your left side for 45 seconds (about 12-15 reps).
Stand-Up Romanian Deadlift (RDL)
- Hold a medium-to-strong resistance mini-band and place it under the arch of your front leg on the same side.
- Plant your foot firmly in the ground.
- Create a kickstand with your feet by stepping the opposite leg slightly back and standing on the ball of your foot and heel lift.
- The toes of the front of this back foot should be aligned with the heel of the front leg.
- Push your hips back, fold down, and then drive back up, shooting your hips forward while still holding the MiniBand in your hand.
- Slowly fold back down and up again. Repeat this movement on this side for 45 seconds.
- Take a few seconds to reset and repeat the same movement on the opposite side for 45 seconds (12-15 reps per side).
