PowerHouse Hit the Deck is the companion piece to the book The Resiliency rEvolution: Your Stress Solution for Life, 60 Seconds at a Time. It is your training tool to build your resiliency to stress. Using short bursts of physical activity that mimic the fight-or-flight response, Hit the Deck trains your body to recover from stress more quickly and efficiently, as well as to raise your threshold for it.
Set the programmable interval timer for 30-60 seconds, draw your first exercise card, and do as many repetitions as you can. When the timer beeps, you’re done. You’ve used your stress hormones for the purpose they’re designed to serve, and gotten a release of hormones that restore balance and neutralize the negative effects of stress.
You also get an effective cardiovascular and resistance training workout in the process, and can do more cards if you have time. You can burn fat, add muscle, improve your fitness and start sleeping better. All with no equipment!
“As an avid runner and cyclist, I am always looking for other methods of cross-training in the off-season. I have found that Hit the Deck fills this void. Depending on which cards I choose, I can use the deck on both my hard, high intensity days or my easy, recovery days. I am not a member of a gym, so the resistance training is an added bonus for me. When I am forced indoors for ONE MORE long day to do ONE MORE long treadmill workout, it is so nice to have this option. Hooray for variety!” — Tiffany Thompson
“Hit the Deck is a convenient, simple way to get in a good workout on the road. I don't always like the hotel gyms so I use the deck in my room. The three intensity levels allow me to customize my program depending on how hard I want to work out. By shuffling up the deck, I get the variety I need. The timer keeps me honest! I actually use the deck at home too- especially now that it's difficult to get outdoors. It's a nice option to rotate into my standard workouts.” — Susan Lund
“I have exercised regularly for many years at the gym and was looking for something new to get me out of my same old routine. This was the perfect thing! I love that you can adjust the duration of each exercise using the timer, pick different levels of intensity and have a brand new work out everyday!
I recently took this with me on a trip to Spain and it was perfect for when the gym was not available to me. I highly recommend this for anyone looking to spice up their work out routine!” — Laura Anderson
“I do not generally enjoy exercise; it feels like a chore to me. Using this was the first time I felt like I was having fun working out. I'm not a "gym" type of person and I can't afford (and don't have room for) big exercise equipment. For $20, I was willing to give this a shot and I'm really pleased with it.
I've used it several times so far and I love it! The timer is simple (my 2-year-old "helps" me work out by hitting the reset button and picking new cards for me to do) and the exercises on the cards are easy to figure out (and I am not very experienced).
There are three intensity levels cleverly named No Sweat, I'm Glistening and Sweating Buckets. Since I'm just getting started, I've only used the No Sweat level so far. It was challenging, but not frustrating. I was feeling the burn toward the end of my first workout (I went through the 10 cards once at 30 seconds per card). I then graduated to doing the 10 card series for 30 seconds, but going through it twice. This week I plan to start adding in some cards from the I'm Glistening level to get a more intense (and a little longer) workout.
I love how portable the whole thing is; I am going on a trip next week and plan to take it with me to keep up my workouts on vacation. I'm also thinking about bringing a deck to my office so that I can do a card here and there during the day as an extra boost, or when I'm feeling really stressed.
I also really like that this combines strength training and aerobic exercise. In the past, I've been okay at getting in aerobic exercise but was always at a loss on the strength training side. During the times when I tried joining a gym, I always felt intimidated at all the weight machines (not to mention the muscle dudes that hung out in there). Trying to figure out a good weight routine on my own was just overwhelming and I wasn't sure I was working all the right muscles. With this, I feel like I'm working my whole body and can mix it up so I don't get bored.
I'd recommend this to anyone looking for a good workout -- I've already bought two more to give as gifts!” — Meghan Wilker
Jenny C. Evans
Jenny C. Evans is a speaker, author, and on-air expert on resiliency, stress, exercise physiology and nutrition. She is the CEO of PowerHouse Performance. Working with thousands of executives, leaders, and employees worldwide, her presentations inspire and educate audiences to increase their capacity for stress and to recover from it more quickly and effectively. Clients improve their performance and productivity, all while enhancing their health. Her client list includes Yale School of Management, AT&T, Estée Lauder Companies, Comcast, Nationwide, and Ameriprise Financial.
Jenny writes as a blogger for The Huffington Post, and was NBC KARE 11’s Health & Fitness expert for over four years. She’s been featured on National Public Radio as well as in Shape, Elle, Women’s Health, and Redbook.
Jenny has a B.S. in kinesiology with an emphasis in psychology from the University of Minnesota and has been an A.C.E. Certified Personal Trainer & Group Fitness Instructor for over twenty years.