Latest news with #strengthTraining
News.com.au
2 hours ago
- Business
- News.com.au
Sweat App's founding trainer announces sudden departure
Kelsey Wells, one of the most beloved trainers on Kayla Itsines' Sweat app, has announced her sudden departure after nearly a decade with the platform. In a heartfelt Instagram post, Wells shared her decision with her followers, marking the end of an era for both herself and the Sweat community. 'After nearly nine years, I have chosen to leave Sweat,' the 35-year-old told her three million followers on Sunday night. 'As of June 1, 2025, I am no longer continuing my career as a Sweat trainer. 'As one of Sweat's founding trainers and after pouring so much of myself and my heart into every single one of my 15 strength training programs — from the exercise science framework to the intention filled messaging behind the launch of every single one of them — this is not a decision I make lightly. 'I am no longer creating content or programming for or with that company.' The farewell announcement She then went on to say that there was much she wanted to express, but 'cannot say', before sharing her deep gratitude for particular people. 'To my husband and my Sonshine. For the magnitude of silent sacrifices you selflessly made to support me every single day,' she wrote. 'To each of the good humans I have met and worked with along my way — thank you for treating me with kindness and respect. 'To the others I have worked with — thank you, too. For (however unintentionally) helping me learn hard truths and creating opportunity for me to grow.' Notably, she did not mention her boss, Sweat co-founder, Kayla Itsines. She did, however, thank all the women who have done her programs, saying she was 'deeply honoured' to have been their trainer. 'My heart aches right now, but I am not done showing up and being here for you,' she wrote. 'Please, never ever give up on caring for yourself and your health, and prioritising your mental wellbeing and authenticity above all else. 'I will be doing the same.' Speaking to Wells said, 'I am optimistic about my future and more passionate than ever about my mission to empower women and reinforce the importance of the connection between physical and mental health'. Fans respond to 'pointed' message Wells' post was met with an outpouring of support from fans and fellow trainers. Ex-Sweat trainer Chontel Duncan commented on the post: 'Your next chapter will be nothing short of amazing. Looking forward to seeing what's next'. Another ex-Sweat trainer, Cass Olholm replied: 'I know that whatever chapter comes next, you'll continue to positively impact everyone your love and light touches'. Then, Itsines commented, saying: 'Kels. It's been an honour to work alongside you and watch your impact grow over the past 10 years! Your story, passion, and dedication have inspired women all over the world. 'We are excited for you and what you have planned next :) I know SO many women will continue to be empowered by your message'. In addition to not thanking Itsines in her post, Wells also didn't 'like' or respond to Itsines' comment. Another user commented: 'It's a real shame to see so many of the OG trainers move on from Sweat … makes me wonder what Sweat is doing as a company as part of this turnover culture'. Wells liked this comment. This subtle move did not go unnoticed by the Sweat community, with many fans speculating about the nature of her departure. 'It really speaks volumes that she liked this comment and not Kayla's original comment,' said one user. 'This is concerning and makes me want answers,' another wrote. Others claimed the 'pointed' wording of Wells' post made them believe the resignation might not have been all that amicable. 'The way I read this post sounds like something happened,' admitted one. 'The way she said 'THAT' company…,' said someone else. 'Why does this give me a weird sense of bitterness?' another asked. Then a different commenter described the post as a 'respectful and polite way to throw shade'. At the same time, some fans of the cult fitness app claimed that Wells' programs were the only reason they were still subscribed to the app, promising to cancel their subscriptions once Wells' programs were taken off the app. Her programs still appear to be live on Sweat. What is Sweat? The Sweat app was co-founded by Kayla Itsines and Tobi Pearce in 2015 and quickly became one of the most popular digital fitness platforms for women. The app offers a range of workout programs led by top trainers, with a strong focus on community and results. Its annual subscription revenue exceeds $100 million, according to reports, and it has been downloaded over 30 million times with 450,000 paid subscribers. Itsines co-founded the app with her then romantic partner, Pearce. The couple broke up in 2020 but continued their professional relationship. They sold Sweat to US tech company IFit in 2021 for a reported $400 million and are believed to have bought it back for a fraction of that price in 2023. A pattern of trainer departures Much of the app's success is down to its highly personable trainers, who often have millions of devoted followers and steer people toward the app. However, over the past few years, many of these trainers have left the platform, including Chontel Duncan, Sara Colquhoun, Stephanie Sanzo, and Cass Olholm. In November 2022, Sara Colquhoun, one of Sweat's pilates instructors, announced she was leaving but said it was an 'amicable' decision on Instagram. She is set to launch her own pilates program, Pilates Obsession, this year. Chontel Duncan, who has over 1.2 million followers, announced her departure a month later in December 2022, calling her time at Sweat 'a rewarding and fulfilling experience'. 'I want to thank you, @kaylaitsines, for the opportunity to work with your company and for being such an incredible friend,' she wrote in her post. She then went on to launch Neuform, her own fitness app, in June 2024. Trainer Stephanie Sanzo, who has 3.4 million followers, also left the company around the same time after joining in 2019, to focus on her own platform, Liftit. Neither she nor Sweat made a public announcement about the departure, with the fitness app simply changing her name on her programs to 'Trainer'. In February 2023, Cass Olholm, a weightlifting coach with 363,000 followers, also left the company after joining on a three-year contract in 2020. She then won a court case against Sweat, which tried to prevent her from launching her own app, Train with Cass, claiming it would divert up to $1 million of revenue away from Sweat and breached a 12-month non-compete clause. Why has this happened? It remains unclear what has led to the succession of trainers leaving the app, most recently, Wells. However, in recent years, there have been several controversies involving Sweat and Itsines. The fitness guru and her app have faced criticism from users for being expensive ($19.99/month), glitchy, and difficult to cancel memberships. After selling the company to iFit, she received further negative press when 30 staff members reportedly lost their jobs, according to The Advertiser. The 2023 legal battle with Olholm, a former close collaborator and friend, only added to the changing perceptions of the fitness mogul. Then in February 2025, Itsines found herself in another PR storm after making a video criticising what she described as 'highly sexualised' gym content on social media. She called out her disappointment at fitness influencers who pose and film workouts from a 'particular angle' under the pretence of a 'glute workout'. She claimed it was a tactic used to gain views and it's 'not something (she or her daughter) wants to see'. While some of her loyal fanbase agreed with her, the video ultimately did not resonate as she had hoped. Many argued that Itsines wasn't immune to 'sexualising' her own content, with some pointing out she shares workout videos in figure-hugging activewear and regularly shows off her abs. In response to the backlash against her viral video, some of the star's former fans began sharing their 'trauma' from following her restrictive guides in the past. They took issue with the fact that she built much of her fortune from her 'Bikini Body' Guides, which launched in 2014 and are sometimes described as 'problematic'. One of her early guides, aimed at women aged 16-25, included sample meal plans that totalled just 1200 calories for those trying to lose weight. 'As the parent of two teenagers, I'd be mortified if I knew they were following this plan. Why did we do it to ourselves?' said one user. During a 2016 interview with Bloomberg, Itsines revealed that she regrets calling her programs the 'bikini body' guides. She explained, 'Do I regret using the term Bikini Body for my guides? Yes, I do. 'That's why when I launched the app, I named it Sweat With Kayla. I love the empowerment that comes with the word 'sweat' – it's really powerful for me'. While the platform remains a leader in digital fitness, the recent exits are just another controversy Sweat will have to deal with.
The Independent
5 days ago
- Health
- The Independent
‘Don't try this at home' - the brutal NFL strength and conditioning protocol that some boxers can also benefit from
The French contrast method is not for everyone; it is even too intense for some professional athletes. But those with the capacity to handle it can reap the rewards. This strength and conditioning protocol, comprising four exercises performed back to back, is used by Perform 365 chief executive and coach Dan Lawrence to develop enviable levels of strength and power in some of the elite athletes he works with. One of these athletes is Conor Benn, who incorporated the method into his preparations to take on Chris Eubank Jr. 'Conor has a very high training age, meaning he has lots of strength and conditioning experience, so he is able to do something like this, which is incredibly advanced,' Lawrence explains. 'There are not many fighters I would be putting through this, but Conor is at a level where he adapts really well to it.' Here is how to use this protocol, and why – for the crème de la crème of the sporting world – it could hold the key to improved performance. View this post on Instagram A post shared by Dan Lawrence - Perform365 (@danlawrence365) Conor Benn's French contrast method protocol: Perform four rounds of the sequence below, with 20 to 30 seconds of rest between exercises and three to five minutes of rest between rounds Quarter squats from blocks x3 (180kg, in Benn's case) Unloaded countermovement jump x3 (this is a max-height vertical jump) Barbell jump squat x3 (with a load that feels 'relatively heavy but can still be moved explosively'– roughly 30 per cent of your one-rep max squat, in this case Band-assisted over speed jump x3 (a vertical jump while holding a band attached to an anchor point above you to help propel you upward) The French contrast method comprises four exercises performed back to back. These exercises are all biomechanically similar, with fairly uniform joint angles and muscle recruitment throughout. However, they occupy different portions of the force-velocity curve – a graph demonstrating the inverse relationship between force and velocity, with the body forced to slow down when lifting heavier loads, and able to move faster when lifting lighter ones. The first exercise is a heavily loaded compound movement such as a squat. This targets developments in maximum strength, or the maximum weight a person can lift, with the goal of recruiting as many motor units as possible. Up next is an unloaded jump, with more of a focus on improving speed. This will have a slower and longer ground contact time, Lawrence says. This is followed by a loaded explosive exercise to work on speed-strength, which is the ability to create a lot of force, fast. And finally, there is an assisted explosive exercise, in this case a jump assisted by a resistance band, for overspeed work. This involves working at a velocity that is greater than normal to again promote speed and power development. Benefits of the French contrast method The French contrast method was created by sports scientist and track and field coach Gilles Cometti, and more recently developed by strength coach Cal Dietz, to 'exploit various areas of the force-velocity curve in order to bring out an acute physiological response,' according to an article by the National Strength and Conditioning Association. 'The method aims to increase post-activation performance enhancement through a combination of traditional resistance training and plyometrics exercises leading to greater rate of force development, movement velocity and power production.' In layman's terms: you can generate more speed and power during the later, lighter lifts after tackling the earlier, heavier loads. It is almost like picking up a bag you expected to be heavy, only to find it is empty and flies off the ground. A 2024 study published in the Journal of Musculoskeletal and Neuronal Interactions found that football players who used the French contrast method for six weeks saw improved performance in their vertical jump, 30m sprint and dynamic balance – the ability to maintain balance while moving or changing direction, which is of particular importance in a sporting context. Further formal scientific research into the method is limited, and the mechanisms behind its efficacy are still largely uncertain. However, as with many training principles, the proof is in the pudding, with many strength and conditioning coaches implementing it to great effect with their athletes. Who should use the French contrast method? The French Contrast method is not for everyone, Lawrence stresses. As Matchroom Boxing 's head of performance, he says there are even professional fighters he would avoid assigning it to. He says: 'If you give someone with a low training age this method, which was popularised around NFL athletes – high-octane, explosive athletes – they will just crumble and break down,' he explains. He concludes: 'The demand on the neuromuscular system is incredibly high, which is why the athlete must have a high training age to reap the rewards from this kind of system, from a physiological point of view. A base level of foundational strength and a good number of years of weight training experience would be advised before attempting such an advanced method.'
The Guardian
28-05-2025
- Health
- The Guardian
The power secret: simple, everyday moves you need for a healthier and happier life
It's fairly well established that strength training is helpful at every age: as well as building muscle, it strengthens tendons and ligaments, increases bone density and seems to have protective effects against everything from osteoporosis to dementia. But a new study based on data collected over two decades in Rio de Janeiro, Brazil, suggests that another physical attribute might be just as important – and it's one that declines even faster than strength as the years go by. The good news? It might also be less uncomfortable, and even slightly safer, to improve. Also, it will probably make you better at table tennis. Power, in case your physics is a bit rusty, is force multiplied by velocity – or to put it another way, how quickly you can apply the strength you have. Sprinters, high jumpers and hurdlers need huge amounts of power; marathon runners, who prioritise endurance over explosive strength, don't. Olympic weightlifting, where heavy barbells are thrown overhead in mere milliseconds, is incredibly power-dependent (unlike the confusingly named powerlifting, where grinding a bench press upwards can take several seconds). As for rugby, 'If you said to a rugby coach: 'Would you want a really strong player or a really powerful one?', they're going to pick power every time,' says the strength and conditioning coach Joe Lightfoot. But power also plays a pivotal role in day-to-day movement, from running up a flight of stairs to catching yourself when you fall, and it's here that it becomes most important for quality of life. In a recently completed study that tracked almost 4,000 men and women aged between 46 and 75, power was a stronger predictor of mortality than relative strength – meaning that, everything else being equal, people who can produce force quickly are less likely to die early. One reason for this might be accident prone-ness. 'Power is likely more related to the risk of falls than strength,' says Dr Claudio Gil Araújo, one of the lead authors on the study. 'Let's say you are walking down the street and stumble. To keep your balance and avoid falling, you will have to use your muscles to quickly make compensatory movements – and as we know, a fall, especially for older people, can have serious repercussions on your health. This is where muscle power comes in.' Part of the problem with this is that power tends to peak in your late 20s and early 30s – this is where elite sprinters typically hit their peak – and declines more quickly than other qualities if you don't train it. 'It's strongly advisable to include power training in exercise regimes for individuals in their 30s, 40s and 50s,' says Arto Hautala, an associate professor of physiotherapy and rehabilitation at Finland's University of Jyväskylä. 'Consider something as simple as crossing at traffic lights: you need to be quick enough to cross the street within the allotted time, which can be a challenge without power.' So how do you build it? Well, one way is to just keep doing the same physical things you already do, but a bit faster. 'Running upstairs is one of the simplest ways to incorporate power training into your daily routine, and it also incorporates the elements of coordination and balance we need as we age,' says Lightfoot. 'You could also try hill sprints or even regular sprints – though for the latter, you need to be more careful and warm up properly.' Jumping movements (often known as plyometrics) are the next level – it's impossible to do these slowly, so power is a prerequisite. Here, though, it's crucial to build up to the harder stuff properly, and minimise your risk of injury. (This is particularly true if you have osteoporosis. 'While moderate-impact exercise – such as running or racket sports – is generally safe for people with osteoporosis, we recommend that people who have suffered spinal fractures, or multiple broken bones as the result of osteoporosis, stick to low-impact exercises such as walking or stair climbing,' says Kirsty Carne, a senior osteoporosis specialist nurse at the Royal Osteoporosis Society.) 'There's a great set of movements that athletics coaches use known as the 'rudiment hop' series,' says Lightfoot. 'They are very simple – just low-amplitude jumps done forward, backward, sideways or in place – and much safer than more high-speed moves, but you can start with a handful and build up to a solid volume of them.' Skipping does something similar, encouraging you to keep your jumps low and challenging your coordination: if you have never mastered it, there's never been a better time to start. Once you've got the hang of small hops, you can move up to jumps for height, or for distance: the 'broad jump', where you take off and land on both feet at once, is a great test of explosiveness, and relatively safe. You can also try rebound jumps, where you'll step, or lightly hop, off a box, and then explode into another jump, though that's slightly more advanced. Don't do more than a few of these at a time, though, and stop well before your legs get tired: you're trying to build explosiveness, not endurance. If you're going to the gym, you can still do a lot of the same movements you are already doing – but just make a few tweaks to the way you do them. 'When we talk about power training, what we typically mean is using high velocity or speed of execution in the concentric, or 'raising', phase of the movement,' says Araújo. 'This is often represented by the simple expression 'as fast as possible'.' In other words, if you're doing a press-up or squat, you'll do the downward, or eccentric, part of the movement slowly and under control, then explode upwards for the concentric part. If you're using free weights or weight-training machines, it's a good idea to do this with 50-70% of the weight you could lift for a single rep – or about the same weight as you'd lift for 10-15 reps of a slower, more traditional movement. 'You should aim for a weight where you can complete six to eight repetitions without the last reps decreasing in speed, resting for one or two minutes between sets,' says Araújo. 'If you can reach more reps, increase the weight.' One little-considered benefit of training like this is that it's often a lot more pleasant than many traditional styles of training. If you're doing six to eight reps with maximum speed and stopping when you slow down, there's no need to go to failure – you're teaching your muscle fibres to fire together, rather than forcing them to work to their limit. But it might also be a safer way to train for people as they age. 'Arterial blood pressure, or BP, dramatically increases during heavy resistance training,' says Araújo, referencing studies showing that BP also increases dramatically with each rep, especially as a lifter approaches failure. 'Thus, the maximal BP tends to be lower at the end of six to eight than with 10-15 high-intensity reps. ' Finally, of course, you could just get into a sport. Almost any athletic endeavour includes some sort of power component – and generally speaking, the shorter each individual 'effort', the more power-intensive it is. But whether you're hurling a barbell overhead, or practising your push-block in table tennis, the important thing is to start building power before it's too late. Because power isn't just for elite athletes – it's essential for maintaining speed, coordination and resilience as you age. Developing it now might mean staying agile, capable and confident in your movements for the rest of your life. If you don't just want to do your existing workout regime faster, try adding some of these extras to your training plan. Medicine ball throwsCrossFit and Hyrox both use the upward variety as a staple of their programming, but there are loads of varieties to try – if you've got the space. 'One-armed throws, two-armed throws, overheads and slams on the ground are all great ways of generating power,' says Lightfoot. 'Just make sure you're not using a ball that bounces if you're doing slams.' Precision jumpsThese are a key move in parkour – and a fun way to challenge your body without overdoing it. Pick a point to jump to – a kerb is ideal, but even a line on the floor will do – and then jump to it as accurately as possible, trying not to stumble on the landing. If you make it, shuffle back a bit from your starting point and try again. Sled workMore and more gyms are including sled tracks, and you don't need much weight to challenge yourself. Use a sled that allows you to move at a decent speed, and push or pull it for 10-20 metres, rest for a minute, then go again. Inverted pullsPulling can be tricky to do with power – unless you've got enough strength in reserve to do an explosive pull-up – but using a suspension trainer is a great option, allowing you to put a little bit of oomph into each rep. Stand a decent distance from an overhead anchor point (your body should be at about 45 degrees from the ground) and pull hard on each rep. Kettlebell swingsAlmost every kettlebell move requires power to do properly: if you're using your shoulders for the movement, you're doing it wrong. To get your swing working, drive your hips forward and keep your arms loose, like ropes connecting your body to the bell. For something more structured, the Results Inc head coach, Callum Roberts, has put together two workouts that you can do at home, without any equipment. Warm up first – a practice rep or two of each move will do. 'These exercises are all about controlled explosiveness, and moving with intent – good for when you need that extra push, such as picking up a wriggling toddler or hoisting a box into the loft,' says Roberts. 'After a brief pause at the bottom of each, drive up as fast as you can, and repeat each move three times, for three to five sets. Rest for two minutes between sets. You shouldn't feel out of breath, but your body needs to recover fully to maximise power.' Sprinter step-back Stand tall with feet hip-width apart, then step one foot back into a deep lunge, driving the opposite arm forward (as if you're on the start line for a race), and keeping your front knee stacked over your ankle. Push through your front heel to drive back up to standing, and alternate sides. If you're confident, try sprinter lunges, where you alternate from one side to the other without touching the ground in between. Power press-up Do this one on a wall, kitchen counter, sofa or the floor, depending on how powerful you are feeling. Set your hands just wider than shoulder-width apart, engage your core and lower with control. Now explode upwards into the rep. Ideally, your hands should briefly leave whatever you're pressing off, but just moving quickly is fine. Catch yourself softly and repeat. Paused squat jump (or squat to heel raise) Sink into a squat and pause, holding it for a second. Now drive up – jump off the ground (no tuck), land soft, and drop right back into the next pause. This isn't about rushing – it's about control into power. No jump today? No problem. Rise up to the balls of your feet in a strong heel raise and lower under control. 'These movements help your body react quickly, and stay relaxed and springy,' says Roberts. 'They're good for balance, coordination and staying agile. Aim to minimise the amount of time spent on the floor.' Do five reps per side, for three to five sets. Rest for one to two minutes between sets. Forward scissors Stand tall, with your arms up as if you're ready to sprint. Now, think quick feet – one foot forward, one foot back – staying light as you switch quickly between positions. Keep your upper body steady while the legs do the work. Need to slow it down? Step rather than jump, and make the movement faster over a few sessions. High plank shoulder taps The high plank is basically the top of a press-up: your shoulders should be over your wrists, your heels driving back, and core locked in. Now, without shifting your hips, tap one shoulder with the opposite hand. Then switch. Keep your glutes tight, and your body in a straight line from head to heel. Strong and still is better than fast and wobbly. Lateral pogos Start with your feet together, knees soft and core braced. Now bounce from side to side as if you're skipping over an invisible line. This should all come from the ankles and calves – keep your heels just off the ground and stay springy. Eyes forward, chest out, arms relaxed at your sides. You are training agility and power here – small jumps, big control. Need to ease in? Just step from side to side using one foot at a time.
Daily Mail
27-05-2025
- General
- Daily Mail
What REALLY happened when I started taking creatine in my 40s: I couldn't believe a cheap powder for bodybuilders healed my tiredness and brain fog. Then I discovered another amazing benefit no one talks about
For years, creatine has been associated with bodybuilders, protein shakes, and the kind of gym-floor masculinity that doesn't often intersect with women's wellness. Shelved alongside bulking powders and shaker bottles, it was long dismissed by many outside the strength-training community as irrelevant to everyday health, especially for women, and particularly those in midlife.
Entrepreneur
16-05-2025
- Health
- Entrepreneur
The Time Management Workout: Exercises to Strengthen Your Productivity Skills
As we all know, time is more than just a resource; it's our most valuable currency. After all, effective time management is a vital skill when balancing work and personal... This story originally appeared on Calendar As we all know, time is more than just a resource; it's our most valuable currency. After all, effective time management is a vital skill when balancing work and personal projects or making the most of your time. As with getting fit, time management helps you build and maintain productivity through strength training, endurance, and flexibility. Taking this metaphor a step further, consider time management as a fitness regimen and your productivity as the muscles you need to develop. So, we've put together a series of exercises to help you get in shape to be a productivity powerhouse with time management skills. Exercise 1: Time Audit – Your Productivity Baseline This exercise provides vital data about your current fitness level. For the next week, keep a meticulous record of everything you do every day. Whether it's a focused work session or a quick email check, from the commute to coffee break, no activity is too small to record. To make this work, you need to be precise and honest in your documentation. After the tracking period has ended, categorize your recorded activities. Where do you spend the majority of your time? Is it being spent on productive, goal-oriented activities? Are there significant chunks of time that are unproductive or even wasted? With this detailed audit, you can clearly show how you are currently allocating your time. Time audits are similar to fitness trackers. They reveal areas in which you can optimize your physical activity, thereby improving your time management and, subsequently, your productivity. The purpose is not to be judgmental but to gain valuable insights to help you plan your training. Strength training: Building core time management skills. Strength training forms the foundation of any fitness program, building powerful muscles and a resilient physique. In the same vein, cultivating a solid foundation of core skills is vital to handling increasingly complex tasks efficiently and effectively. To keep your productivity 'muscles' strong and ready for any challenge, you will incorporate these foundational exercises regularly into your routine. Exercise 2: The Pomodoro Technique – Lifting Weights for Your Focus For your cognitive focus, the Pomodoro Technique can be compared to interval training. Typically, it consists of focused 25-minute intervals separated by short, rejuvenating breaks. As you build your 'focus endurance' through this structured approach, you can work more intensely without feeling burned out. When you commit to these defined work periods, you train yourself to resist the distractions that threaten to derail your productivity. The following steps will help you perform this technique effectively; Set a timer for 25 minutes. During this time, you will be focused on your work. During this time, you will be focused on your work. Work on a single, defined task with unwavering concentration. You should resist the temptation to check your email, browse social media, or do anything else that might distract you. You should resist the temptation to check your email, browse social media, or do anything else that might distract you. When the timer rings, signaling the interval's end, take a 5-minute break to recharge. Allow your mind to wander briefly by taking a break, stretching, or stepping away from your task. Allow your mind to wander briefly by taking a break, stretching, or stepping away from your task. After completing four 'Pomodoros' (four work intervals and three short breaks), take a longer break of 15–30 minutes. In addition to allowing more time for mental recovery, this extended break also provides for physical recovery. When you consistently use the Pomodoro Technique, you can maintain focused attention for more extended periods. It's a simple yet powerful tool for enhancing concentration and increasing productivity. Exercise 3: Task Prioritization (The Eisenhower Matrix) – Your Core Productivity Workout As part of your time management fitness regimen, prioritize tasks. In the same way that your core provides stability and support to all your other movements in physical fitness, your ability to prioritize tasks will enable you to focus on what is most important. This ensures long-term productivity and keeps you from distracted by less important tasks. Designed after U.S. President Dwight Eisenhower, the Eisenhower Matrix divides your tasks into two key categories: urgency and importance. Using this framework, your tasks can be divided into four distinct quadrants. Quadrant 1: Urgent and Important (Do these tasks immediately). Often, there are urgent deadlines or serious consequences associated with these tasks, which require immediate attention. Often, there are urgent deadlines or serious consequences associated with these tasks, which require immediate attention. Quadrant 2: Not Urgent but Important (Schedule these tasks). Tasks that contribute significantly to your long-term goals but don't have immediate deadlines are examples of these. For strategic progress, scheduling time for these tasks in advance is crucial. Tasks that contribute significantly to your long-term goals but don't have immediate deadlines are examples of these. For strategic progress, scheduling time for these tasks in advance is crucial. Quadrant 3: Urgent but Not Important (Delegate these tasks). While these tasks may seem urgent, they do not directly contribute to your core objectives. You can devote your time and energy to more important tasks by identifying and delegating these tasks. While these tasks may seem urgent, they do not directly contribute to your core objectives. You can devote your time and energy to more important tasks by identifying and delegating these tasks. Quadrant 4: Not Urgent and Not Important (Eliminate these tasks). These are the time-wasters that provide little to no value. You must consciously eliminate these activities from your schedule to maximize your productivity. Regularly using the Eisenhower Matrix allows you to allocate your energy and time strategically, ensuring you are not spending valuable resources on low-value tasks. When ingrained, this habit of prioritization becomes intuitive and invaluable, much like practicing your abdominal muscles. Cardiovascular conditioning: Building mental endurance. Cardiovascular conditioning is key to building stamina and endurance in terms of physical fitness. Similarly, time management requires mental endurance to maintain productivity throughout the day, prevent mental fatigue, and ensure you don't burn out before achieving your goals. Exercises like these are designed to help you maintain focus and manage energy fluctuations. Exercise 4: Time Blocking – Pacing Yourself for Productivity Blocking your time is like strategically pacing yourself during a long run. Rather than reacting to tasks as they arise, you schedule specific time slots for specific activities. This preemptive scheduling allows you to avoid the mental exhaustion caused by multitasking or constantly switching between disparate tasks. Implementing time blocking effectively requires; Create a comprehensive list of all the tasks you need to accomplish. This will help you see your commitments clearly. This will help you see your commitments clearly. Estimate the amount of time each task will likely require. You should be realistic in your estimations. You should be realistic in your estimations. Schedule these tasks into your calendar as specific appointments or blocks of time. Each block should clearly describe what you will be working on. Remember to schedule breaks for mental refreshment as well. Each block should clearly describe what you will be working on. Remember to schedule breaks for mental refreshment as well. Commit to your time blocks and actively resist distractions that might distract you from your planned activities. These are non-negotiable appointments with yourself. To avoid early exhaustion, runners train to maintain a consistent pace. Time blocking ensures focused work and prevents both overexertion and wasted time. Exercise 5: The Two-Minute Rule – Building Momentum with Small Wins When building endurance, it is sometimes best to tackle smaller segments gradually. With the Two-Minute Rule, you can gain initial momentum and prevent the accumulation of minor tasks that can collectively feel overwhelming. If a task can be completed in less than two minutes, do it right away. By addressing these quick wins quickly, you keep your mental energy flowing and prevent small tasks from snowballing into daunting to-do lists. As you prepare to tackle more demanding projects, consider these two-minute tasks as your initial 'warm-up' activities. You might respond to an email, organize a cluttered desk corner, or make a phone call. You can build productive momentum that sustains you throughout your day by initiating action without procrastinating. Flexibility: Adapting to changing priorities. Flexibility is just as important as strength and endurance in physical fitness. It also allows for greater movement, prevents injuries, and enables you to adapt to unexpected movements. Similarly, flexibility in time management means adjusting to the changing priorities that life inevitably throws at you. As a result of these exercises, you can maintain agility and control even when your carefully constructed plans encounter unexpected difficulties. Exercise 6: The 80/20 Rule (Pareto Principle) – Stretching Your Productivity As a time management skill, the 80/20 rule, or Pareto Principle, is similar to practicing yoga. By strategically stretching your focus and energy, you can achieve the most significant results with the least amount of effort. According to this theory, 80% of your success is attributed to only 20% of your efforts. Using the Pareto Principle to manage your time effectively. Identify the tasks that will most significantly impact your overall goals. These are your critical 20%. These are your critical 20%. Put your energy and focus into these high-impact projects. Consider eliminating or delegating the remaining 80% of lower-value tasks. The more you focus on the vital few and minimize the time you spend on the trivial many, the more productive you will be and the more you will maximize where your efforts are most needed. As long as you remain flexible without losing sight of your long-term goals, you can pivot and adjust your priorities as needed. Exercise 7: The 90-Minute Focus Cycle – Listening to Your Body's Rhythm In the same way elite athletes know when to push their physical limits and when to allow for adequate rest and recovery, you need to be in tune with your own mental energy cycles. It has been found that our brains can sustain intense focus for roughly 90 minutes before requiring a break. By dividing your work into 90-minute chunks, followed by deliberate breaks, you maintain a consistently high level of productivity. The 90-Minute Focus Cycle can be implemented in the following ways; Choose a task that requires your full attention. Use a timer for 90 minutes and focus solely on the task at hand. Before your next focus session, take a 20–30 minute break to allow your mind to recharge after the 90-minute interval. As athletes strategically periodize their training to avoid burnout and optimize performance, this method prevents mental fatigue during their workday. Cool down: Reflection and adjustment. As with a cool-down period after a physical workout, it is critical to reflect after a productive day to identify areas for improvement and acknowledge your accomplishments in time management. Exercise 8: End-of-Day Review – Recalibrating for Tomorrow Each day, spend 10–15 minutes reviewing your productivity. Did you follow your time blocks effectively? Have you been able to prioritize your tasks based on their importance and urgency? In the future, how would you improve your time management if faced with the same challenges? To cool down after a long work day, here's a quick end-of-day reflection to help you recalibrate your strategies. Additionally, it is an essential reminder that time management is a continuous process of continual learning and refinement, much like physical fitness. To maintain peak productivity over time, you must consistently evaluate your routines and techniques. Conclusion: Consistency Is Key Developing your time management skills requires consistency, just like improving your fitness. Through regular practice of these time management exercises, you will gradually build a robust and adaptable productivity system that will help you make the most of every day through increased focus, endurance, flexibility, and review of your progress. It is important to remember that time is your most valuable asset. By maintaining it regularly, you'll be able to increase your productivity as time passes. FAQs What exactly is 'The Time Management Workout?' It's a metaphor for improving time management. By engaging in practical exercises and techniques, you develop your productivity 'muscles.' Think of it as a series of mental and behavioral drills that will make you more efficient and effective. Who can benefit from a 'Time Management Workout?' It can be useful for anyone who feels overwhelmed, struggles with deadlines, wishes to have more time, or wants to boost their overall productivity. Students, professionals, entrepreneurs, and anyone seeking better time management can benefit. How do I start a 'Time Management Workout?' Identify the areas where you struggle most to learn how to manage your time more effectively. Once you've identified these challenges, explore different exercises and techniques to help you overcome them. You should start small and gradually incorporate new practices. What if I find it challenging to stick with the exercises? As with any other fitness routine, treat it with the same respect. You should set realistic goals, monitor your progress, and celebrate small victories. Stay on track by finding an accountability partner or using reminders. Most importantly, don't give up and be persistent. Can I tailor the Time Management Workout to my specific job or lifestyle? Absolutely! Even though time management principles are universal, the specific exercises and methods you use to implement them should be tailored to your circumstances, tasks, and preferences. Image Credit: Pexels The post The Time Management Workout: Exercises to Strengthen Your Productivity Skills appeared first on Calendar.
