Most things you do for your health take at least a few weeks—like kicking your coffee habit or (finally) perfecting that handstand. But according to motivational master Adam Rosante, founder of The People’s Bootcamp in New York City, there are many things you can do for your health in less time than it takes to blend your kale smoothie.
“I’m always thinking about ways I can eradicate barriers to entry when it comes to health and wellness. The only things stopping people from taking the first step is not knowing what to do, or being overwhelmed with too much information,” says Rosante (who’s also an ambassador for Target’s C9 by Champion).
So, he wipes away any such obstacles (picture dramatic sweeping of forearm across cluttered desk) with his brand-new book, The 30-Second Body, which is more like an easy-to-read playbook than an intimidating diet or fitness guide. It’s filled with illuminating fitness quickies on how to build a better smoothie and high-intensity workout moves you can do anywhere.
1. Say buh-bye to stress. In the heat of the moment it’s easy to forget how simple it is to get centered.
“Just sit down, close your eyes, focus your mind on your breathing, and acknowledge your thoughts. After 30 seconds of that mindfulness, you’ll bring yourself back to a place of calm,” Rosante says.
2. Work out of a funk. Don’t let a bad mood keep you stewing. “Pick one single body weight movement and do it for 30 seconds,” he says. “It could be a squat, sprinting in place, pushups, or lunges.” At work? Slip into the bathroom to do it on the DL. “When you change your physicality you can change your mentality,” Rosante explains.
3. Give your back a break. “Get the hell up out of your seat,” Rosante says. “There’s no reason in the world why you can’t stretch on the hour, for 30 seconds.” He suggests setting a calendar alert so you don’t forget—and maybe refill your water bottle while you’re at it. Speaking of water…
4. Gulp some H2o. “Most of us don’t realize that we’re walking around in a mild state of dehydration all day,” he says. “You should be drinking at least half your body weight in ounces of water every day.” So step one: fill bottle, and step two: sip. How easy is that?
5. Give a little bit. There’s nothing quite as effective at lifting your mood as donating to a Kickstarter or taking a second to check in on a friend or family member—it can completely improve your outlook, says Rosante. “Never underestimate the value of texting someone to say, ‘Hey, I was thinking about you.'” —Molly Gallagher
(Photos: The People’s Bootcamp; Zinc Inc.)