Full Capacity Living...

WORKOUT SNACKS ...I just wrote a bit about this in my last Instagram post and it got quite a few cheers. And I'm not talking about a protein bar.

Snacks here take on a whole new meaning. Bite size strength training or cardio workouts in 10-15 minutes, 2-3 x a day.

This is a game changer for those who think we need to have 45-60 minutes to workout or longer and then don't do it because life gets in the way.

Prepare to have your mind blown on the research and benefits of working out in this way.

Improved Adherence and Consistency: Short workouts are easier to stick to.
- One of the biggest barriers to exercise is time. Studies show that people are more likely to stay consistent with shorter sessions, especially when they fit into busy schedules.
- A 2021 study in Obesity Science & Practice found that brief, consistent workouts led to sustained behavior change, even when compared to longer, less frequent ones.
High-Intensity Training Efficiency: Intensity over duration.
- High-Intensity Interval Training (HIIT) studies show that short bursts of intense effort can deliver comparable or better results than longer moderate sessions.
- A 2016 study published in PLOS One found that just 1 minute of intense exercise within a 10-minute session produced similar benefits to 45 minutes of steady cycling (Gillen et al.).
- This applies to both cardio (like sprints,jumping rope or trampoline) and strength training (like supersets or circuit workouts).
Better Hormonal Response: Short workouts optimize stress and recovery.
- Long workouts can raise cortisol (stress hormone) and may hinder recovery or fat loss, especially in already-stressed individuals.
- Short, intense workouts increase testosterone and growth hormone, which support muscle gain and fat loss, without chronically elevating stress. Yes...women have testosterone.
Preserves Lean Muscle Mass: Muscle stimulation doesn’t require long sessions.
- Research shows that volume (total work) and intensity are more important than duration.
- A 2022 meta-analysis in Sports Medicine found that even low-volume resistance training (e.g., 13 minutes/day, 3x/week) led to significant muscle strength and size gains in beginners and intermediates!!
Boosts Metabolic Health: Short workouts improve insulin sensitivity and cardiovascular function.
- Short cardio and strength workouts, especially when combined (like in circuit training), improve blood sugar regulation, VO₂ max, and heart health.
- Studies on “exercise snacks” (e.g., 3 short bouts per day) show improved post-meal glucose control and energy expenditure.