Why 30 Minutes of Exercise a Day Will Change Your Life

Whether it's aerobic exercise, yoga or weight lifting workouts, exercising for as little as 30 minutes a day will change your life. Weight loss aside, exercise makes you feel better, look better and improves your health. You could consider is medicinal.

I promise.

All it takes is 30 minutes most days of the week. That's it. Really.  In the time it takes you to watch half of "The Bachelor" or an old episode of "Sex and The City" you can squeeze in a workout and save your life.

If you're a relatively healthy adult, there is no excuse.

RELATED: Is there such a thing as "negative calorie foods"? An expert weighs in.

You can greatly improve your health with the 30-minutes a day mantra. Gretchen Reynolds reiterated this in the New York Times Magazine in a Q & A titled Double the Workout, Double the Benefits?

In a notable study from 2011, people of all ages who exercised very moderately, for about 15 minutes a day, or approximately half of your current regimen, reduced their risk of dying prematurely by about 14 percent, or the equivalent of three additional years of life. Those whose workouts were twice as long — like yours, 30 minutes per day — saw an additional drop in the risk of premature death, but only by 4 percent. Using that data, other scientists have estimated that people who go really big with their workouts, increasing their exercise time from 50 minutes per day to 120 minutes per day — a 140 percent increase — achieve only about a 5 percent added decrease in their risk of dying too young.
Exercise beyond a certain level may even be counterproductive. When researchers tracked 52,000 adults for 15 years, those who ran 5 to 20 miles a week at a fairly pokey pace of about 9 to 10 minutes a mile received the optimal mortality benefits, the study authors write. The fastest runners and those who completed the most miles every week did not live significantly longer, on average, than people who didn’t run at all. 

Yes, You HAVE the Time to Exercise 30 Minutes a Day!

Every day, I meet women and men every who ask me how I squeeze in my workouts.  I have made it clear that exercise is my "non-negotiable".  I don't give those up.  I get at least five workouts in a week.

Empower Weighted Hoop - LOVE this

But here's the thing: they aren't always ball-busting, go-all-out-affairs.  Some days it's a brisk walk, a treadmill run, yoga, pilates, hula hooping or a quick weight workout.  

Recently, I was in a time crunch, so I walked 10 minutes to the park with my daughter and the dog.  While she was playing, I jumped rope for about 20 minutes, on and off, and walked back home.  That was a quick workout that also allowed me to spend time with the kid.  She had fun watching me jump rope, as well. 

The majority of us aren't professional athletes, models or actors.  We don't need to "look a certain way" for the cameras or be able to dunk a basketball.  But we DO need our bodies to work for us in every day life: lifting the kids, moving furniture, running up stairs, even getting in and out of chairs. 

A simple 30-minute session of exercise will get the blood flowing, stretch and strengthen your muscles and make you feel better mentally, too.

Great 30-Minute Workout Options

• Popsugar Fitness Videos on YouTube - the do anywhere workout!
• The Nike Training Club App - LOVE LOVE LOVE 
• Daily Yoga - just found this on iTunes. They have a great free back workout which is good for those of you who sit in a chair all day.  
• The 7-minute workout
• A run or walk
• Hula hooping - I have become obsessed
• On-demand fitness classes like BeachBody.

When you're pressed for time, what is your favorite way to exercise?

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Shop Items That Can Help You Exercise In 30 Minutes

How To Determine What Type Of Protein Powder Is Right For You

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Protein powders are a quick and convenient source of quality, complete protein. If you're a growing teenager it's a good way to fuel workouts. If you're just starting a workout program and trying to build new muscle, you'll need more protein than normal. If you're amping up your workouts, recovering from an injury or going vegan, a protein powder is a good option to consider. 

But there are so many options out there! Still trying to figure out your whey from your casein? And what about egg white, rice and pea (really!) protein? I make my green smoothies with ARIA protein powder but everyone has a unique preference.

Here's a simple cheat sheet to help you navigate the overwhelming minefield that can be the protein powder aisle. 

Share it, Pin it, Tweet it, Facebook it. This is an outstanding cheat sheet from Health Perch to help you determine the right protein powder for you.

Splurge or Steal: Gucci's Fall Collection

Click on any item to learn more about it. 

Have you seen Gucci's fall collection? It is full of all sorts of 60's-inspired looks that are beyond fabulous. I love everything about it...except the price.

While I am a believer in investing in quality pieces that last a lifetime, I can't afford to spend $3200 on a dress. So I set out to recreate one of my favorite looks with a more wallet-friendly approach.

What do you think?

Splurge
Gucci Tote, $3800
Gucci Dress, $3200
Gucci Boots, $1450
Gucci Bracelet, $450
Gucci Ring, $430
Gucci Sunglasses, $345

Steal
Tory Burch Tote, $295
Ann Taylor Dress, $169 (50% off this weekend!)
Ivanka Trump Boots, $199
Alexis Bittar Ring, $195
Aqua Clara Bracelet, $50
ASOS Sunglasses, $22.86

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How Not To Look Like A Slob At the Gym

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As a recovering recovering gym slob, I am always on the lookout for stylish workout gear that can withstand a beating and multiple washings. There are some outstanding pieces you can find to update your fall workout wardrobe which will force you to retire that ratty tank top (you know which one I'm talking about).

I'm sending a slew of my older pieces that are still wearable to Genesis Women's Shelter.

It's also a good time to update your shoes. I typically buy a new pair once a year. I bought these Reebok ZigKick Alphas last year. My eye is on these new Nike cross-trainers. 

Fall Workout Goals
Do you have any fall workout goals? I need to get back on the yoga routine. I think I took only one yoga class the entire summer. My Om was definitely OFF. I like to get at least one class a week, typically on Sundays.

What new workouts or classes are you looking forward to trying in the next few months? 

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Diets Tips That Actually Work

TRUTH! 

After being skinny, gaining weight, losing weight, gaining weight, losing weight, having a kid, losing the baby weight and more, I feel like I'm a diet expert simply through practice.

After years of trying everything: Atkins, the Zone, the grapefruit diet, Cabbage Soup diet, I could go on. There are principles that I know work: eat well, eat real food, don't overindulge, exercise most days of the week.

There are certain "diet secrets" that work better than others, though. Putting down your fork after each bite, for example, is a gamechanger. I've featured them on the blog.

Fitsugar has a few more diet secrets that are truly effective:

• Eat clean - no white food, refined carbs, sugar, alcohol, etc.
• Don't diet - think of adopting an overall, longterm approach to eating, not a temporary "diet"
• Do more cardio - ramp up the intensity to get that afterburn.
• Drink more water - hydration is huge. Drink green tea, water with lemon or fruit added, any water-based drink without extra sweetener or calories added to it. 
• Make calories in less than calories out - if you eat more than you burn, you will gain weight. I gained weight while training for marathons. Even though I was burning hundreds, sometimes thousands, of calories it didn't make up for the extra cookies I ate at lunch. 
• Eliminate extras - all the little nibbles, sips and snacks add up. 

This is such a practical approach to maintaining your weight (notice I didn't say "diet). If you're looking for a particular dietary approach to follow, try the Mediterranean diet. It's simple, easy, delicious and calls for wine and chocolate. Win!

I love this Mediterranean Diet cookbook for recipe ideas.

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How To Enjoy Napa Valley With Kids

Napa Valley with kids is a lot easier than you might think. Here's the thing: you need a good attitude about the trip. There will be pivots and, likely, cancellations. Flexibility is key to surviving Napa Valley with kids.

First, a bit of history. We've taken our daughter to Paris. Twice. The most recent trip involved wine tastings at Moët et Chandon and Tattinger in Champagne.

The Surprising Secret To Burning Fat Fast

After an indulgent trip to California, I am all about trying to burn some extra heft. While no amount of exercise will make up for a terrible diet, you can maximize your workouts so that you burn fat faster most fat possible in the time you have allotted to exercise.

What's interesting is that you don't have to kill yourself. Turns out, exercising at a perceived exertion rate of 5-7, on a scale of 1-10, is the prime fat burning zone. (Tweet this).