Do you ever feel like it’s all too much? Every Thursday, I share one action, habit, or project you may want to undertake in order to improve your health, happiness, and sense of well-being.

PROJECT OF THE WEEK

Why Weight Training Matters

At the core, Happy Spaces is about supporting clients and organizations with meaningful projects that add value to the world. Without our health, this work isn't possible.

The research continues to show the value weight training adds to our health, especially as we get older.

Just a few of the health benefits of weight training, include:

Maintains muscle mass
Improves heart and brain health
Helps manage blood sugar
Makes your bones stronger
Promotes greater mobility and flexibility
Reduces fall risk*
Boosts mood
Promotes a better quality of life

*Pro tip: Did you know that falls are the leading cause of injury-related death among adults 65 and older, according to the CDC?

"Time and health are two precious assets that we don’t recognize and appreciate until they have been depleted.”

- Denis Waitley

Getting Started

As I am sure you know by now, I am always looking for the most efficient and effective method for everything I do.

Based on my research, the weight training program Body by Science, by Doug McGuff, provides the greatest health benefits with the least amount of time invested.

The time factor is extremely important for habits, such as weight training, where the value is only present as long as you continue the habit.

What is the Body By Science Workout Program?

You will complete a full-body workout, lasting about 12 minutes, using specific weight machines in the gym.
The exercises should include:

The Seated Row
The Chest Press
The Pulldown
The Overhead Press
The Leg Press

You will perform each repetition as slowly as you can while continuing to move smoothly through the exercise. It should take you between 10 and 30 seconds to do a complete rep.
You will only perform one set of each exercise, but you will perform it to complete muscle failure. That means you need to do it until you literally can't do it anymore. It is recommended that you use weight machines, as opposed to free weights, so that you remain safe while pushing your muscles to failure.
You will measure how long you are able to perform each exercise, not how many reps you are able to complete. You should be able to perform each exercise for between 40 seconds and 2 1/2 minutes. You want to write down how long you perform each exercise, so you can track your progress and know when it's time to raise the weight.
You should aim to have as little rest as possible between each exercise.
It's important to get enough rest between workouts. It is recommended that you rest for between 5 and 14 days between workouts. Interestingly, the more fit you are, the more rest you likely need.

What I love most about this workout is that I only need to do it once a week and I am literally in and out of the gym in 20 minutes. The potential downside is that it is hard. For it to work, it's going to hurt a little. No pain, no gain (or something like that).

Happy Spaces Tips & Tricks

I would highly recommend the book. It's very informative and gives you plenty of information to start on your own.

For the workout to be most effective, it is important to reach "total muscle failure". This is hard to do on your own. If you can find a partner, that would make the workout more effective.

Another option is to hire a trainer. Since this is a workout you only need to do once a week, a trainer may fit into your budget a little easier. Here is a directory of trainers that supports this workout program.

If you try this, I would love to hear what you think! It's definitely changed my life for the better.

Feeling Overwhelmed?

We understand how challenging and scary it can be to start something new. If you feel excited about implementing this strategy, but worry that it’s just too much to start on your own, the It’s All in the Planning Started Pak was designed for you!

get started

A Note from Happy Spaces

The goal is to add value to your life. If you think this project will add value:

Estimate how long you think it will take. I would recommend doubling the time you estimate.
Look at your calendar over the next week and pick a date and time to get started.
Make an appointment on your calendar for the estimated time.
If you estimate that completing this project will take longer than one hour, I recommend doing it over multiple days. This will support you in getting started!
Prior to starting this project, take a few minutes to make a step-by-step list of EVERY action you need to take to complete this project.
It's not all or nothing. You can choose to implement only the parts of this project that add value to your life.
An Accountability Partner can be a great support in following through on your goals and commitments.

We understand how challenging it can be to implement new habits and systems. For additional support please go to HappySpacesBySarah.com.

Creating a life you don't need a vacation from! ®

Sincerely,

Sarah Weingarten

Meet Sarah

Growing up as the oldest of nine siblings in Upstate New York, I learned to use organization to create sanity among the chaos. Today, I work together with individuals, families, and small businesses to create habits, systems, and spaces that support their needs, goals, and dreams. Clients often refer to our work together as "life-changing" and "better than decades of therapy". What I love most about my work is the lasting impact it has on real people's lives. Nothing makes me happier than hearing the many success stories of clients I have worked with.

Why Weight Training Matters