Time for Managing Your Time?

We all have those days when we can't possibly add one more thing to our "to do" list, let alone fit in a workout. 
Perhaps your child wakes up with a fever, your boss calls you in to the office early for an emergency meeting, your best friend calls with a personal crisis or one of your pipes bursts.  Whatever the reason, you suddenly find your self with five new tasks that weren't on the original "To Do Today" List - and not enough time or energy to get it all done!

I know.  It happens to me too.  (you may have noticed the abscence of the blogs for the last 6 weeks...)

Two things have helped me (it applies just as much to exercise as many other things (time management, that is).  Ask your self these 2 questions...

1. Do I really need to do all these errands today?  I ask myself this question a lot.  It seems as the day goes on, I find myself adding more and more to my mental "to do" list.  Sometimes I have to step back and take a good, hard look at what I'm trying to accomplish.  Oftentimes, I realize that many of those tasks can wait.
2. Am I really buys - or am I procrastinating?  Sometimes we come up with things to keep us from working out.  What is filling your day? Are you talking on the phone a lot?  Watching television?  Get off the phone, turn off the TV and MOVE YOUR BODY.

 "My to-do list is so long that it doesn't have an end; it has an event horizon." - Craig Bruce

10 Minutes to A Healthier YOU - Exercise

Ok...you are have decided to incorporate some heart-rate raising exercise into your life...BUT...you have no equipment and little time and post Christmas...you're broke.  No problem (darn...there goes all the excuses!)...I bet you have a body and I bet you have access to stairs, a step or a little plastic stool for reaching into cupboards...(gotcha!)

Here is how it works....either go up and down the stairs, or step one foot at a time onto a step or stool (just alternate which foot goes up first every round) -

1 round = 30 sec of going up and down (speed will depend on your fitness level), then 30 sec of rest*

WEEK             1        2       3        4        5         6     

       

ROUNDS         5        7       8       9       10       10
PER SESSION

TIME (in min)   5       7       8       9       10       10

*If you are fitter, you can rest less and step/climb for longer 


So, what are you wating for now...you can fit this in anytime and just about anywhere!

Want some other 10 min cardio ideas?  Try these previous blogs...

http://getfitandfoxy.blogspot.com/2010/09/10-minute-cardio-workout-1.html
http://getfitandfoxy.blogspot.com/2010/09/10-minute-cardio-workout-2.html
http://getfitandfoxy.blogspot.com/2010/09/10-minute-cardio-workout-3.html

6 Tips for Starting a Fat Loss Program

Okay...the New Year is in full swing and you are ready to embrace a healthier lifestyle.  Maybe you don't necessarily want to change your life around completely, you just want to start to make some changes and lose a few pounds in the process.  Well, follow the tips below and you will find "making changes" not to be all that intimidating :

1. Reduce sugar intake: Many studies have associated sugar to higher calorie consumption. When you consume something sweet, you will simply want to eat more. Moreover, sugar consumption leads to the excretion of chromium from the body. Chromium is what helps the body to form calorie burning lean tissue.
2. Reduce fat intake: Higher fat intake leads to obesity. Ideally only 25% of your calorie intake should be from fat, and even that fat should be non-saturated. Most processed foods fall into the ‘saturated fat’ or 'trans fat' category, so it would be best to avoid them.
3. Drink lots of water: Drinking water is very effective for weight loss. Usually people mistake thirst for hunger and tend to overeat. Next time you feel like grabbing a snack, go drink some water first.  You may find you weren't hungry at all...just thristy! Drinking water also adds volume to your food, thus making you feel full faster. Water is also necessary for the proper distribution of nutrients in the body.
4. Exercise: Exercise is necessary for faster weight loss. Exercising regularly will help you burn more calories and keep the lost weight away. This doesn't mean spending hours on a treadmill or at the gym. Start with a 10-15 minute session, thrice a week and gradually increase it to 20-30-minute sessions, and build up the intensity, or how hard you work, in that time.  (stay tuned for a couple of quick 10 minute workouts tomorrow!)
5. Strength Training: Most people will be involved in cardio and aerobics exercises as part of their weight loss program. Another form of exercise, strength training, is also quite effective for weight loss. Strength training helps to build more muscles and boosts the body’s metabolic rate, which leads to faster weight loss. So, make sure to incorporate some resistance work into your program. (stay tuned for a couple of quick 10 minute workouts tomorrow!)
6. Increase fiber intake: Increasing your fiber intake helps you curb hunger. Increased fiber in your food is more filling, thus making you feel fuller. Fruit, whole grain cereals and vegetables are high in fiber. Avoid eating processed foods, as they are low in fiber and high in calorie content.
   
   
   Just incorporating these tips (even one at a time) in your daily life will help you lose weight - the more tips you follow, the faster you will see results.

Christmas Dinner Damage Control

If you are dreading that big Christmas dinner and worrying that all your months/weeks of hard work are going to go down the drain...there is HOPE!!  Actually, like all things at this time of the year, a little planning goes a long way.

1.  On the morning of the feast, make sure you eat a high protein breakfast with some insoluable fibre. For example: scrambled eggs with some black beans on the side, Cottage Cheese with some beans, or if you really hate beans, use some ground flaxseeds.  (it doesn't have to be a big meal).  The protein will decrease your appetite and the fibre helps fill you up as well as aiding "passage" later on!

2.  Timothy Ferriss (author of the newly released "4-Hour Body") suggests a small grapefruit juice before a gorge meal (hey, anything is worth a try!) to assist with blood glucose levels.

3.  Drink lots of water!  Add lemon or lime juice to it...but drink LOTS!! 

4.  Move.  Instead of plopping on the couch like a bear preparing for hybernation, move around.  Do some bodyweight squats, push ups against the wall, knee lifts...go for a stroll (a good time to wander about the neighbourhood looking at the decorations!)  You don't have to do a lot (a minute or two) just enough to give your body the idea that the food needs to keep moving ( somewhere other than the fat cells...)

5.  NO guilt!  It's a special day...eat what you like.  Just try to confine it to the one day.  Don't let yourself fall into the "well, I blew it today...might as well continue until Jan 1, when I start my diet".  If you have a few events over the Christmas period, pick one day where you will eat whatever you like and throw caution to the wind.  The other days you will try to show some restraint.  Sound good?

I know Christmas only happens once a year (thank goodness!) but having a few tips to get you through it with little or no effect on your body will be worth it when the New Year rolls around and you find yourself not dreading standing on the scale!

Tips to Stay Lean and Fit During the Holidays (part 3)

The final 3 tips in the quest for a happy and healthy holiday:

7. Exercise at home. You’ll be more inclined to follow-through on your exercise commitment if you don’t have to drive somewhere to do your workout. Plus, you won’t waste any time on driving, parking, the locker room or waiting to use equipment. Working out at home requires very little equipment (it even can be
equipment-free) and is quite inexpensive (and who isn't trying to save time and money at this time of year!)

8. Avoid wasting calories on alcoholic beverages. The average alcoholic drink contains 150-200 calories per glass. Indulge in just 2-3 drinks and you’ve swallowed the equivalent calories of an entire meal! If you partake in these beverages, choose wisely. For example, instead of having a full glass of wine, try mixing half a glass of wine with sparkling water or with a diet beverage. Or, drink low-calorie beer. This will help cut your calories in half. Drinking excessive alcohol will also stop your metabolism from burning FAT! Not too mention that feeling you get when you wake up the next day feeling tired and dehydrated.  Try drinking one glass of water for every alcoholic beverage you consume...your BODY and your BRAIN will thank you!

9. When running errands or shopping, be sure to pack some fat-burning snacks to have on-hand.
Some great examples are Protein Fudge Bars and Baked Granola Cookies from my e-book “4 Week Fat Incinerator Formula”. Or, purchase some good quality Protein Bars instead.  Then after you work-up a big appetite, you won’t be tempted to grab something at the mall food court or the fast food restaurant on the way home.

And lastly...tell yourself -
“ I will allow myself to indulge a little and also make healthier choices”.  The Power is the choosing…..when you allow yourself to have what you want you are less likely to overindulge. One of the most powerful things I teach in my "4 Week Fat Incinerator Formula”  is the mental aspect, particularly visualization. What you can do is to picture yourself making healthier choices and feeling great in your best holiday outfit!


Happy Healthy Holidays!

Tips to Stay Lean and Fit During the Holidays (part 2)

3 more tips to help you survive the holiday parties unscathed:
4. Schedule your workouts.  Mark them on the calendar and set-aside time to complete them. Consider them as important as any other appointment or event you have marked on your calendar. One of my secret fat-loss tips to burn the most fat is doing a cardio session first thing in the morning. This will not only accelerate your fat-burning process but you will have more energy to shop longer! Don't forget to incorporate weight training in your program - having more lean muscle will speed up your metabolism and keep your body lean and toned. When you weight train your metabolism is elevated even more throughout the day then just doing cardio. In my 27 years of experience I have seen too many women stop with their exercise program during the holidays. Not only will this make you feel tired, but it does not allow your body to burn off those extra holiday calories, and it takes twice as long to get your body into shape when you start after the New Year.

5. When at a party, start by eating some of the healthy offerings. For example, vegetable sticks (without dip), fruit pieces, plain chicken pieces, etc. Then move on to some of the less healthy (but yummy) offerings. You will be less likely to overindulge on these foods if you have already filled-up on some of the healthier items. Yet, you will not feel deprived or unsatisfied.

6. Eat little bits of your favourites!  When presented with a large variety of food options, it’s tempting to want to eat everything. Rather than eating one large slice of chocolate cake or a huge plate of meatballs,
select a sampling of bite size pieces of several of the dessert or appetizer offerings. This way you get the enjoyment of trying many different foods without overeating.

Tomorrow...the final 3 tips for staying lean and fit over the holidays...

Tips to Stay Lean and Fit During the Holidays (part 1)

Here are some tips to help you stay lean and fit and still be able to indulge during those hectic holiday weeks:

1. Create a plan ahead of time. Before the holidays sneak up on you, create a plan for incorporating fitness and good nutrition into your daily routine. Evaluate your holiday schedule and then determine how much time you will realistically have available to devote to working out and/or eating healthy meals.

2. Don’t put your fitness goals on hold until the New Year. If you can’t exercise as often during this time period as you normally do, adjust appropriately. Don’t use the excuse that since you don’t have time for your full workout you just won’t workout at all. Instead accept your limited availability and simply reduce the
frequency and/or duration of your exercise. It’s much better to cut your fitness time in half than to completely eliminate it.

3. On the day of a party, be sure to eat regularly all day long.  One of the secrets to avoid the holiday weight gain is to eat small meals throughout the day (consisting of some lean proteins like chicken or low fat dairy products) to keep your metabolism elevated. When you are at the party you are less likely to overindulge, not to mention if you starve yourself all day and save up your calories, your body can not process all those calories at once, and as a result you gain FAT!

Stay tuned for 3 more tips tomorrow....

How Women Can Avoid the Holiday Weight Gain

It's that time again....the silly season!

Did you know?  The average woman gains 7-12 lbs between US Thanksgiving and New Year’s!  Yikes!!!!



Since the holidays are traditionally a time for fun and indulgence, you probably prefer not to think about fitness between Thanksgiving and the New Year. Don’t worry! The festivities don’t have to be eliminated or avoided. You can have a fabulous time while also maintaining your weight and your fitness regimen.

Moderation is the secret to achieving a fun and also healthy holiday season.

There are two typical approaches to the seasonal festivities:

1) Throw all healthy habits out the window and indulge in every guilty pleasure

2) Starve and binge approach (for example, you eat nothing all day long to allow yourself to overindulge in party food). Of course, neither approach is successful at maintaining a healthy, fit lifestyle throughout the holiday season.

However,  with a moderate approach both to what you eat (or don’t eat) and how much exercise you do (or don’t do), you can avoid packing on extra weight AND also partake in all the fun of the season. So this season, get a head start on the New Year instead of starting January with extra pounds to lose.

Tomorrow: Some tips to help you stay lean and fit and still partake of some of those holiday indulgences.

What To Do When Your Muscles Are Sore

Workouts can be literally be a pain in the butt....especially when you start a new program or get back into exercise after a lull. While some nutritional supplements might be helpful in some aspects of recovery, they don't reduce muscle soreness. Nor does stretching before and after the workout. But I know of three research-proven ways to do it.


For one thing, you can engage in some light activity in the days following the workout. You'll feel sore when you start, but moving around increases blood flow. The increased blood flow should help reduce the soreness and stiffness at an accelerated rate, even if you feel like a geriatric patient to begin with.

You could also soak the exercised muscles in cold water immediately after the workout. Researchers from New Zealand found that by doing this, muscle soreness is reduced the next day.  But, who relishes the thought of sitting in a tub of cold water, especially when it is -20C outside!

And that brings me to the easier and most convenient way to reduce soreness: prevention.

Excessive muscle soreness is the result of doing too much. But if you're sore today because you did too much yesterday, you can still exercise. Just be conservative and reduce both the volume and intensity of your workout. When you start up a new program in the future, cut back on the amount of exercise you intend to do by 50 percent. For example, if your workout calls for two sets of squats, just do one set. Then, in your next workout, you'll be ready for the full monty. 

Of course, not allowing yourself to get "out of shape" (I know, round is a shape! ) is the best prevention possible!

"My grandmother started walking five miles a day when she was sixty. She's ninety-seven now, and we don't know where the hell she is."  - Ellen DeGeneres

Rate Your Rear View

Use this formula to to determine your derriere's overall appeal....

This formula was devised by David Holmes, a PhD in psychology from Manchester University in the UK.  His scientific but tongue-in-cheek formula was devised to define the "perfect ass".  So, dig out the calculator ladies and rate your behind!

Jeans-worthy butt?

REAR RATING = [(S + C) X (B + F) / T] - V

S:  OVERALL SHAPE - rate 1 to 5
      1 = Deflated Beach Ball    
      5 = Volleyball

C:  CHEEK CIRCULARITY - rate 1 to 4
      1 = Croissant                   
      4 = Grapefruit

B:  BOUNCINESS - rate 1 to 5
       1 = Jiggles like Jell-O
       2 = Rebounds like a rubber band

F:  FIRMNESS - rate 1 to 4
      1 = Marshmallow
      4 = Bounce a quarter off it

T:  TEXTURE - rate 4 to 1*
      4 = Crater Island
      1 = Bambino-smooth

V: VERTICAL RATIO - rate 4 to 1*
      4 = Upside-down heart
      1 = Right-side-up heart

* for T and V, 1 is best

If you scored 80, or close to it, your rear view is virtually perfect.  If you scored below 40, get your butt in gear! Restest yourself after a month of doing tomorrow's post!

"Behind every good man, there is a good woman. And behind every good woman, there's another man looking at her butt."

10 Minute Cardio (Workout 3)

This is the last in this series of 10 min Cardio Workouts.  I hope you have found the time (just 10 minutes!) to try one...

Power Pyramid
Zap fat as you gradually increase, then decrease your pace while remaining on level ground.  This is a great workout to take outside, as it requires no hills.  As before, the workout can also be done on a cycle, elliptical, rowing machine, walking, running, etc  For effort level...10 is the fastest you could go...so work it out from there.  You will find the more you do it, the faster you will get.

TIME                  EFFORT LEVEL
2 min                        5-6 out of 10
2 min                        7 out of 10
2 min                        8 out of 10
2 min                        7 out of 10
2 min                        5-6 out of 10

Of course, the best results are achieved when you do the workouts...give them a go!

Want some other 10 min cardio ideas? Try these previous blogs...

http://getfitandfoxy.blogspot.com/2010/09/10-minute-cardio-workout-3.html
http://getfitandfoxy.blogspot.com/2010/09/10-minute-cardio-workout-2.html
http://getfitandfoxy.blogspot.com/2010/09/10-minute-cardio-workout-1.html

10 Minute Cardio (Workout 2)

Here is the second workout in our 10 min cardio routines.

Cardio 2 - Lower Body Blaster
Build up your leg strength by varying your intensity at an increasingly difficult incline or greater resistance.  The following are suggested inclines, but you may find these are too much.  It needs to be tough, not impossible!

TIME                    INCLINE
3 min                          1
1 min                          5 - 6
1 min                          6 - 7
1 min                          7
1 min                          8
1 min                          8 - 9
1 min                          9
1 min                         10
       
Once again, reach back and pat that back...well done!

10 Minute Cardio (Workout 1)

I am often asked "How can I do any cardio that will do any good in 10 minutes.  Today and the next 2 days I will give you 3 very effective Cardio workouts that can be done in 10 minutes!

Of course, if you find you have more time, then extend the time you do them, but each of the routines will burn approximately 120-130 calories.  So...read and do it! (No time like the present...)

Cardio 1 - Speed Play
Get a quick burn by varying your intensity at a slight, gradually increasing incline (or increasing resistance).  This workout can be done on a treadmill, walking/jogging up hills or changing the resistance on bikes or ellipticals...the idea is to progressively make the workout tougher...
TIME                 INCLINE
3 min                      1
1 min                      1, go a little bit faster*
1 min                      1, same speed as the initial 3 min
1 min                      2, go a little bit faster*
1 min                      2, same speed as the initial 3 min
1 min                      3, go a little bit faster than last time**
1 min                      3, same speed as the initial 3 min
1 min                      4, go a little bit faster again, if you can** to ***

That's it!  Pat yourself on the back with a job well done!

The Back to School Fitness Action Plan

You've bought the school supplies, new shoes, back packs and are getting back into the swing of making lunches and shooing the little darlin's out the door...but what about YOU!!!

Did your summer consist of grabbing a bit of extra sleep in the mornings, eating on a different schedule, leaving the fitness and nutrition plan at the school door?  If so, then here are few steps to help you get your fitness and nutrition action plan under way...

1. Schedule:  Just like everything else in your day, you need to schedule time for YOU!  If you have a spare hour, great...but if 10-15 min is all you can scratch out...well, it's better than nothing!  Make an appointment with yourself to look after you!
2. Goals:  Review your old goals and remember why you started in the first place.  Maybe you need to change a few but most importantly, write them down!  Then you can go back and look at them to remind yourself why you started in the first place.
3. Kitchen:  Take a look and see if some of your former "healthy" cupboard has been replaced by the sumer quickie foods and snacks that seem to appear when the kids are home.  Both you and they will benefit from a cupboard full of "fit" foods!
4. Change Up:  Was part of the reason you ditched your fitness and/or nutrition routine because you were tired of what you were doing or seeing no results?  If so, it may be time to do something different.  Find something you like doing or find a friend to workout with you!

"If there were no schools to take the children away from home part of the time, the insane asylums would be filled with mothers". ~Edgar W. Howe

4 Steps to Prevent Pound Rebound

When it comes to the scale, what goes down usually comes up; 95% of dieters regain the weight they lost within 3 years.  Want a few tips to help prevent regaining weight and beat the statistics?

NIBBLE BEFORE YOU NETWORK

Nearly 55% of regainers said office culture (business lunches, happy hours, birthdays and other office functions) is a diet saboteur.  Outsmart any overdulging by snacking on a handful of nuts or a fibre-rich bar such as Fibre 1 (around 140 cals) or 1/2 a Clif Bar (or make your won!) before you meet with clients or coworkers. 

GIMME FIVE!
The still-svelte people are twice as likely to eat a total of five or more servings of fruit and vegetables daily.  You can eat a pile of filling produce instead of a measly handful of chips for the same amount of calories or less.

SHELVE THE DIET BOOKS
When regainers start to put pounds back on, they are more likely to turn to diet books instead of the plan that helped them lose the weight in the first place.  Diet books can be a great refresher, but they can't replace healthy behaviours.  For a little "light" reading, try a low-cal cookbook.

POWER THROUGH AN HOUR
Succesful losers continue to exercise for 30 to 60 minutes a day.  Don't drop your workout regimen once the pounds have melted off.  Exercise gives you an edge - burning even an extra 100 or 200 calories a day can help halt weight gain creeping back on.  Be sure to change your routine to help prevent boredom and your body adapting to doing the same thing all the time.

"The older you get, the tougher it is to lose weight, because by then your body and your fat are really good friends." - Anon

Supercharge Your Metabolism - Exercise!!!

Today is the 4rth and final part of the "easy ways to boost your metabolism" posts...

IT ALL COMES BACK TO EXERCISE

Of course, the number one way to supercharge and bulletproof your metabolism is through exercise.  Not only do you burn 300-500 calories per hour during the most high-intensity workouts, but you also build calorie-burning muscle, create new mitochondria (energy-burning "power plants") in your muscle cells and increase cardiovascular health and efficiency, which leads to even easier bodyfat loss.  Consistently, daily exercise is a key variable in long-term metabolic management.

So, there you have it.  The foundation of metabolic health and consistency in your body will be laid solidly by your commitment to living out these four habits.  Get busy, lean and healthy - and more importantly, enjoy life!

If it weren't for the fact that the TV set and the refrigerator are so far apart, some of us wouldn't get any exercise at all.  - Joey Adams

Summer Ready Abs

It's summer time in the northern hemisphere, which means, no matter what your age, you want to look good on the beach, poolside or lakeside.  Needless to say, a flat belly goes a long way towards making that look as impressive as possible.  Besides the obvious diet and cardio portion of the plan, here is a little routine, done at least 3 times a week, that will certainly aid in the quest for a flatter stomach.

Ab Circuit -Perform this circuit once and repeat. **** Remember to push the small of your back into the floor or ball at all times...it encourages you to hold your abs tighter and protects your lower back! 

1. Ab Cycling              10-15 ea leg          

2.  Reverse Crunch  (pull knees towards your chest)   15 reps

3.  Swiss/Stability Ball Crunches        15 reps

4.  Side to Side Ball Crunches       8 ea way
 (alternate twisting from side to side as you come up) 

5.  Leg Raise and Lower              10-15 reps

6.  Ball Plank (can be done from knees)          30-60 sec

To Eat or Not to Eat Pre-Cardio

Cardio on an Empty Stomach???
This is a question that is constantly put to me.  Have you been told you'll burn more fat if you do cardio first thing in the moring before breakfast, when your blood glucose is low? 

While research shows that exercising after an overnight fast does increase the amount of fat used during exercise - especially when the exercise is performed at very low intensity - it does not burn more calories, which is what's really important for fat loss. 

According to a number of health experts and other research data, fasting decreases our ability to sustain a given exercise intensity compared to eating breakfast first.  So what does this mean??? It means you'll burn fewer calories when fasting...so eat some breakfast to burn more calories!!!

"I'm feeling so good. I feel like a million bucks. I'm focused, I'm alert, I'm zippy and top of my game.. I've never felt better! I'm sharp as a tack right now. And what's weird is that I didn't get a good nights sleep last night. And they say that's the most important thing..Or is it breakfast they said?..That's the most important meal of the day, breakfast...yes. And then it's 'i' before 'e' I know that..Um.. diamonds are a girl's best friend. Dog is a man's best friend.. What was I talking about?..Oh that's right, that I feel great and I'm at the top of my game. And it's odd because I didn't get hardly any sleep last night. And, they say that's the most important thing."  -Ellen DeGeneres

Diet Dilemma #1

DILEMMA:  You need to grab a quick breakfast!
The Devil says:  "Look...there's Tim Hortons!  It's fast and it tastes great, and the sugar will give you an energy burst."

The Angel says:  "Keep driving, you can do it!  Swing by a store for fruit and low-fat yogurt.  The calcium and the vitamins will help start your day off right."
The Voice of Reason says: "A doughnut would taste delicious, but you will regret it an hour from now when your blood sugar takes a dive and you crash face-first into the keyboard."
The Solution:  Have the fruit and yogurt, but make it feel more indulgent by sprinkling on a few chocolate chips and/or chopped nuts.  Breakfast is supposed to jump-start your energy and keep it going for a few hours, and a load of fried, sugary dough isn't up to the job.  A bite that combines energizing carbs with satisfying protein, such as low-fat dairy with fruit, is an ideal choice.  Other filling options include 1 or 2 slices of whole-wheat toast with 2 tablespoons of peanut butter or skim milk poured over a heaped cup of cereal (look for one with fewer than 150 calories per cup - or use low-fat granolas that have similar calories per 1/2 cup, less than 6 grams of sugar and at least 4 grams of fibre per serving).

“Rather go to bed supperless, than run in debt for a Breakfast.”

   -Benjamin Franklin (1706-1790) Poor Richard's Almanac

Rate of Perceived Exertion (RPE)

How often have you read fitness articles or are told in your fitness class to work at an RPE of 7, for example, or to work at a moderate pace and never really understood how hard that is meant to be?  Here is a practical measure of what those levels actually mean...

RPE 1-2: Very easy - you can converse with no effort.

RPE 3: Easy - you can converse with almost no effort.

RPE 4: Moderately Easy - you can converse comfortably with little effort.

RPE 5: Moderate - conversation requires some effort.

RPE 6: Moderately hard - conversation requires quite a bit of effort.

RPE 7:  Difficult - conversation requies a lot of effort.

RPE 8: Very Difficult - conversation requires maximum effort.

RPE 9-10: Peak Effort - no talking zone!