• Bonnie Christopher

Getting Healthy Is What Happens When You Do This One Thing

Updated: Dec 6, 2020

A pandemic, social distancing, gym closures, oh my! What if I told you that even during these circumstances you could safely get your workout in, boost your immune system, be with your friends (in person), and relieve stress all at the same time? And did I mention, this all takes place in your own backyard? The answer is simpler than you might think. Read on to see how incorporating this one thing into your life will take care of several necessary aspects of your health.

benefits of strength training
Feel your best!

Stress relief

Whether you are male or female, employed or unemployed, with or without kids at home, life is beyond stressful these days. Most of us are dealing with at least one or more changes in our life that is causing higher levels of stress than usual.

Maybe you have lost your job and finding new employment seems impossible right now. Or, you still have your job, but you’re working from home, which brings its own challenges. You might be making your way through homeschooling your kids for the first time, while still having a job to go to.

Another difficult aspect of quarantine and social distancing has been missing out on friend and family time. Social interaction is so important for releasing stress and connecting with those we love. And, as convenient as Zoom and FaceTime are, it’s difficult to truly replace good-old-fashioned hang out time with your buddies.

Regardless of where you are in all of this and what you might be missing most, now more than ever we need to find a healthy way to blow off some steam. Exercise is a great source of stress release and also an opportunity for social connection.

"Exercise produces endorphins—chemicals in the brain that act as natural painkillers—and also improve the ability to sleep, which in turn reduces stress." -ADAA
benefits of time static contractions
Stay healthy

Immune system power boost

Wearing a mask and social distancing are very important in order to protect ourselves during these times. However, it’s also important to keep our immune system as strong as possible and exercise plays a key role in that.

Exercise improves circulation, which helps move the immune cells through the body allowing them to find pathogens or viruses and wipe them out. Improved circulation also helps reduce inflammation, which allows our immune system to focus on fighting infections instead of wasting energy on chronic inflammation.

Exercising regularly is the key for our immune system to efficiently protect us and fight illness. By keeping the body in a strong and healthy state, it increases our body’s immune response. It also boosts our mental well-being, controls body weight, lowers blood pressure, while protecting against many diseases.

"Exercise causes change in antibodies and white blood cells (WBC). WBCs are the body's immune system cells that fight disease. These antibodies or WBCs circulate more rapidly, so they could detect illnesses earlier than they might have before." -MedlinePlus

The everyone anywhere workout

For most of us, our normal routine for self-care has either become extremely sporadic or non-existent and that’s understandable. None of us were prepared for how much our daily lives would change due to Covid-19. We’ve been doing our best to figure it out, but now it’s time to get back on track and create a new routine; an efficient routine that allows us to accomplish several things at once.

The portable at-home TSC-90 workout is the perfect answer for reducing stress, strengthening your immune system, and building muscle. The TSC-90 workout is based on the timed static contraction method. It’s safe, effective and uncomplicated. The items you’ll need are: a phone timer/stopwatch, a sturdy table, a chair, 2 foam yoga blocks, and an 8-foot yoga belt (no slip buckle is best).

Each exercise is performed as a 90-second repetition that moves through 4 phases of increasing effort levels:

  • Phase one - The first 30 seconds of each exercise requires 50% of your effort level and is considered the warm-up phase.

  • Phase two - The next 30 seconds will require 75% of your effort, which should feel like an obvious increase in muscle exertion.

  • Phase three - At the 60-second mark, you will increase to 90% of your effort level for 20 seconds. By this point your muscles are shaking and beginning to reach muscle fatigue, which is the idea.

  • Phase four - At the 80-second mark, for the final 10 seconds you will use 100% of your effort, giving it all you’ve got.

time static contraction exercise
TSC-90 Push-up

Workout buddies

The best part of the TSC-90 Workout is, you can invite your friends over to your backyard and workout together, social distance style. This approach is great for one or for group workouts, which can encourage some healthy competition amongst the participants.

To view the TSC-90 workout videos, click here.

When it comes to working out, consistency is key. Decide on how many workouts you’ll have each week and how many weeks you’re committing to. By scheduling a set number of meetings solo in advance, or as a group, it allows you to set a goal and commit to exercising. Maybe it’s 2 workouts a week for 8 weeks, which means your goal is completing a total of 16 workouts.

Once you've agreed on a goal be sure to put it in your calendar with an alert. If one of your group members is going to be gone for one or two of the workouts, they can pack their blocks and belt and join you virtually from wherever they will be.

By scheduling weekly workouts, you’ll not only plan on having some fun with family or friends, but you’ll also help each other stay accountable. You can take turns on who will be hosting each week, and remember, you can do TSC-90 anywhere. If it’s warm outside, find a shady area in the backyard or schedule it for the morning when it’s cooler. If it’s raining, open the garage door and make enough room for a social distance style workout.

Looking forward

We all need something to look forward to right now, and if you don’t look forward to working out, then look forward to seeing your buddies and having some fun together. Look forward to feeling stronger. Look forward to boosting your immune system and releasing some stress. Working as a group with a common goal reminds us we are not alone and that there’s power in numbers. Reach out to your favorite people and make a date for a backyard workout. For the full list of TSC-90 Workout videos click here.

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