Jennifer Jacobs 20-minute full-body resistance band workout

With an already busy schedule, carving out an extra 20 minutes for exercise can seem impossible. After all, that's what you spend most of your day doing Focus on time-critical things such as work, children's schedules, housework, preparing meals for your family and so on.

However, when you put everyone's needs before your own and don't have time for self-care, both mental and Physical health may decline. Feelings of anxiety, depression, and exhaustion creep in and become the “norm” before you know it.

The good news is that you can take less than half an hour out of your hectic schedule to sweat it out, not just Give your mental health a boost but also your energy. Here, Jennifer Jacobs, CPT and Beach Body Super Trainer, explains why we tend to put others' needs ahead of our own and how we can make ourselves a priority.

Why we tend to prioritize the physical and mental well-being of others over our own

Most of the time, a feeling of guilt arises when we prioritize ourselves. Whether we take time for self-care, such as: B. Exercise, or a quiet morning walk to mentally prepare ourselves for the day, we tend to minimize our needs compared to others. But why? “We feel selfish,” Jacobs says. “We feel like we’re doing something ‘bad’ because we put ourselves first.” As a result, we often put our physical and/or mental well-being behind others.

Additionally, “some of us are busier now than ever as our work hours become longer and the lines between work and home blur,” says Jacobs. “In addition, there are those who, in addition to working, also take care of their families 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 the people around us, because when we feel better, we are in a better state of mind, so the people around us feel better," 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 said 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 is not 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 under this definition because health is about more than just physical well-being."

This is why 20 minutes of self-care through exercise is the secret weapon for mind and body health.

Now is the best time to start (or restart) an exercise routine.

Although Starting a fitness routine When your schedule is already full, this seems like the most inconvenient and inappropriate thing you can do. It's the best.

While fitness routines are typically viewed as a way to maintain your physical well-being, they also bring significant benefits to overall physical, mental and social well-being. “By establishing a fitness routine, you can create a foundation for a healthy lifestyle and now is always the best time to start,” says Jacobs.

Contrary to belief, you don't need that much space, time or equipment. “Once you develop a routine, you have created the ability to exercise efficiently and effectively anytime, anywhere, making it much easier to maintain consistently good health no matter the situation,” says Jacobs.

The convenience factor of working out from home is ideal for establishing or adopting a new routine to ensure you make yourself a priority.

20 minutes of training with Jennifer Jacobs is a better 24 hours

If you need the motivation to get moving, Jacobs, a busy mother of two, created Job 1, which consists of quick, effective and efficient workouts to 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; to help them live healthier lives." says Jacobs.

The 20 minutes a day, 5 days a week Functional training program helps you prioritize your health and fitness habits - no matter how much you have going on in your life. The program hits multiple muscle groups every day for a full-body sweat that leaves you feeling stronger, invigorated and successful; with 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 with the Beachbody MYX bike.

“It’s so important that people realize that taking care of themselves is their top priority and that they are worth it.” says Jacobs.

Taking that first step can sometimes be challenging. “With Job 1, I’m here to show you that it’s doable and achievable.” She says. Job 1 is an approach to fitness that can easily become 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, three-move routine that uses it J METHOD’ resistance bands. Complete as many rounds as possible in 20 minutes.

Archer series

1. Halten Sie mit beiden Händen ein MiniBand mit leichtem bis mittlerem Widerstand und strecken Sie Ihre Arme gerade vor sich aus, als würden Sie sich an einem Lenkrad festhalten.
2. Beginnen Sie mit Ihren Füßen hüftbreit, während Sie Ihren rechten Ellbogen nach hinten ziehen, ziehen Sie das Band in Richtung Ihrer rechten Schulter, während Sie gleichzeitig mit Ihrem rechten Fuß nach hinten treten.
3. Kehren Sie langsam in die Ausgangsposition zurück und wiederholen Sie die gleiche Bewegung auf der linken Seite.
4. Fahren Sie 45 Sekunden lang abwechselnd mit den Seiten fort (20-30 Wiederholungen).

Looped triceps kickback (unilateral)

1. Halten Sie ein MiniBand mit leichtem bis mittlerem Widerstand. Stellen Sie sich hüftbreit und parallel auf die Füße.
2. Mit einer leichten Beugung in den Knien beugen Sie sich an den Hüften und bringen Sie Ihre Brust fast parallel zum Boden.
3. Halten Sie das MiniBand mit der linken Hand und befestigen Sie es an Ihrer rechten Schulter.
4. Fassen Sie das untere Ende des MiniBands fest mit Ihrer rechten Hand und strecken Sie Ihren Arm nach hinten, sodass eine gerade Linie von Ihrer Schulter über den Ellbogen bis zur Faust entsteht.
5. Achten Sie darauf, dass Ihr Nacken neutral, Ihr Rücken flach und Ihr Ellbogen an Ihrem Brustkorb anliegt.
6. Fahre damit fort, auf dieser Seite 45 Sekunden lang zu wiederholen. Wenn Ihre Zeit abgelaufen ist, stehen Sie auf, nehmen Sie sich ein paar Sekunden Zeit, um sich zurückzusetzen, und wiederholen Sie die gleiche Bewegung auf der linken Seite für 45 Sekunden (ca. 12-15 Wiederholungen).

Single Leg Stand Romanian Deadlift (RDL)

1. Halten Sie ein MiniBand mit mittlerem bis starkem Widerstand und legen Sie es unter das Fußgewölbe am vorderen Bein auf derselben Seite.
2. Stellen Sie Ihren Fuß fest in den Boden.
3. Erstellen Sie mit Ihren Füßen einen Kickstand, indem Sie das gegenüberliegende Bein leicht nach hinten stellen und auf dem Fußballen stehen und die Ferse anheben.
4. Die Zehen der Vorderseite dieses hinteren Fußes sollten an der Ferse des vorderen Beins ausgerichtet sein.
5. Drücken Sie Ihre Hüften nach hinten, klappen Sie nach unten und fahren Sie dann wieder nach oben, wobei Sie Ihre Hüften nach vorne schießen, während Sie das MiniBand weiterhin in der Hand halten.
6. Langsam wieder herunterklappen und wieder hochfahren. Wiederholen Sie diese Bewegung auf dieser Seite für 45 Sekunden.
7. Nehmen Sie sich ein paar Sekunden Zeit zum Zurücksetzen und wiederholen Sie die gleiche Bewegung auf der gegenüberliegenden Seite für 45 Sekunden (12-15 Wiederholungen pro Seite).