April 26, 2024

Interested in Running?

May 31, 2016 By Leave a Comment

Get Fit Quick Tip:

Start a Running Program!

So you’re interested in running to help your fitness? A common mistake of many beginning runners is doing too much too soon. Here’s how to get started effectively and safely:

 

Start with walk/jog intervals. Perform a walking warm up for 10 minutes, then start with 3-5, 10-30 second jogging intervals followed by 1-2 minute walking recovery intervals, complete your workout with a 10 minute walking cool down.

Wear running shoes. Go to your local sporting goods store and ask about running-specific shoes. Proper footwear is essential with high-impact fitness.

Listen to your body. When beginning a running program, listen to your body and level of soreness. Muscle aches are okay when starting new exercise, consistent pain is not.

 

*Consult your physician before beginning exercise.

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Start a Fitness Tradition

May 29, 2016 By Leave a Comment

Get Fit Quick Tip:

Start a tradition… of fitness!

Pick one day or one special occasion and initiate a fitness tradition. Begin with friends and family, and then invite neighbors, coworkers, and others from there. Perhaps a 2 mile walk on a designated route or time, or a 4 mile bike ride to a special destination, or maybe a 2 mile hike to an inspiring look out or peak. Let your imagination go and see where it takes you!

To get started:

Designate the same day each year. Planning your fitness tradition to happen on a holiday, or particular day each year, allows others time to plan to take part.

Follow a designated mileage or duration. A set goal or miles or duration allows everyone to train and prepare for your tradition.

Include the FUN. Add music, fun costumes, special invited guests or snacks! The sky is the limit.

Choose a person or cause to honor with your tradition. Honoring a special cause or person gives the tradition value and purpose.

 

 

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Add this stretch into your workout

May 26, 2016 By Leave a Comment

Get Fit Quick Tip:

Lying Hamstring Stretch!

Add this hamstring stretch into your workout. Stretching your hamstrings can reduce stress on the low back. Flexible hamstrings allow you to sit, walk, stand and function in neutral posture and proper spinal alignment. Here’s how to do it:

Lie on your back, with the back of your leg close to a door frame or wall. Place your right heel up on the door frame, keeping your knee straight. Extend your left leg straight out on the floor. Inhale and pull your toes down toward the floor. Exhale and hold for ten to thirty seconds, then release. Repeat placing your left heel up on the door frame, keeping your knee straight. Inhale, pull your toes down toward the floor. Exhale, hold for ten to thirty seconds, then release.

 

*Always consult your physician before beginning exercise.

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To challenge your abs…

May 24, 2016 By Leave a Comment

Get Fit Quick Tip:

Elbow to Knee Plank

Want to challenge your abs? Add this exercise into your workout! Begin in a plank on your hands and toes. Lift your right foot up off the floor, next bend your right knee and bring it toward your right elbow. Extend your right knee to and return your foot to the floor to complete one rep. Next lift your left foot up off the floor, bend your left knee and bring it toward your left elbow to complete two reps. Repeat until 10 reps are performed.

 

*Consult your physician before performing exercise.

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Need Exercise Inspiration?

May 22, 2016 By Leave a Comment

GET INSPIRED with #HealthyWayMag Fitness Chat every Monday at 5pm(Pacific)/8pm(Eastern) on Twitter! Every person experiences a slump or setback on your fitness journey. Most important is to not let bumps in the road derail your efforts entirely! Get back on track by relying on others for encouragement, support and accountability. Join our weekly fitness chat on twitter for workout tips, ideas, support and accountability. Stay strong, stay focused and stay inspired!

Here’s how to join:
Log onto your Twitter account and follow @HealthyWayMag to view the chat questions.

Questions for discussion will be posted as Question 1, “Q1″, Question 2, “Q2″ and so on.

Offer your opinion and experience via answers to Question 1 noted as “A1″, designating your answer to Question 2 as “A2″ and so on.

Chat with others, exchange ideas and have fun!

Monday May 23, 2016 #HealthyWayMag Fitness Chat Sponsored by Handana:
Handana is an innovative sweatband designed specifically to be worn on your hand. Their unique and patented fit allows you to be hands-free when running, cycling, in the gym, or any other sport!  Handana is proudly made in the USA. Using soft, durable and completely machine washable fabric, they fit all sizes and most color preferences. Handana is gentle on your skin, so if you have allergies or sensitive skin there’s no need to worry. You’ll be inspired to reach your finish line! To order yours go to www.myhandana.com!

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Stand Up Straight with this Stretch!

May 20, 2016 By Leave a Comment

Get Fit Quick Tip:

Stretch your Chest and Front Shoulder!

Stand up. Place your right hand on the wall or door frame slightly lower than shoulder level. Keep your elbow straight, and gently turn your body away from your hand. Pull your right shoulder down and back feeling a stretch across your chest and front shoulder. Hold for 10 seconds, then release. Repeat the stretch placing your left hand on the wall or door frame.

Stretching your chest and front shoulder allows for proper posture. This means you stand up straight, longer! Proper posture reduces muscle tension and stress that comes from slouching. Taking regular stand up stretching breaks during your day reminds your body of neutral or a properly aligned body position. You’ll have more energy and feel better!

 

*Consult your physician before performing exercise.

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Once a week for workout motivation

May 19, 2016 By Leave a Comment

Get Fit Quick Tip:

Commit to a Standing Meet-Up!

Find one person who can commit to meeting you once a week for a regular workout together! The workout type can rotate or be the same type of exercise each week. The standing meet-up will:

Force you to re-commit to fitness every week.

Build momentum toward your health goal.

Set a fun tone to exercise.

Provide accountability.

Give you a workout to look forward to each week.

Challenge you to workout harder.

Encourage exercise consistency.

Keep healthy living a priority in your schedule.

Push you to try new exercises or a new workout.

 

 

 

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Exercise Gear Matters

May 18, 2016 By Leave a Comment

Get Fit Quick Tip:

Wear Proper Exercise Gear!

It’s true that often the top, most expensive, new, latest and greatest exercise gear is not urgently required for workouts. However, appropriate and proper gear is! And shoes is where most exercisers miss the mark. For example, wearing flip flops on the treadmill may not be the safest approach. (Yes, this really happens!) Or wearing jeans or work pants for an outdoor boot camp style workout will slow your fitness. (Yes, people do this!)  Ask yourself a few questions to determine proper exercise gear for your workout:

Is it outdoors or indoors? Dressing in layers, appropriate for the expected climate, which means you should be aware of forecast conditions! Outdoor workouts may also require shoes to provide traction. Sunblock, hat and sunglasses versus no need.

On what surface does the workout take place? If the workout occurs on sand, dirt or gravel trail or grass, your gear will vary. High socks versus low socks that allow pebbles into your shoes. Pants versus shorts in the event of a fall.

Is the workout high-impact, low-impact or non-impact? The mode of exercise will call for different foot and ankle support and cushion. High impact and high-intensity may require different hydration and caloric needs than to which you’re accustomed.

Does the workout require quick pick-ups, rapid change in direction or moving quickly from one exercise to the other? Shoes that support quick change in direction, but that are light-weight will be important. Wearing clothes that allow you to move easily will help.

Know what the workout entails AHEAD OF TIME. When in doubt, ask the instructor!

 

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Get Walking!

May 13, 2016 By Leave a Comment

Get Fit Quick Tip:

Walk Together!

Walking is great exercise to do with a group. Walking allows you to interact with others, get fresh air and sunshine, take in the sights and requires no additional equipment. Walking doesn’t require learning a new skill or competency maintaining  a high intensity workout. Walking is a by-design workout, you can make it whatever you want it to be! You’ll strengthen your heart, lungs and muscles, and improve balance, agility and coordination, all at the same time. Simply put your shoes, grab your keys and phone, and GO! Here are a few ideas to get you started:

Exercise and socialize. Schedule a walk and talk with friends to catch up.

Take in the view. Walk to a vista or landmark location.

Walk to a destination. Walk to the store, library or movie theater.

Be a tourist. Take a scenic walk through your town.

Go off-road. Head to the local trail and and add an agility component to your walk.

 

 

 

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Ease Neck Tension

May 11, 2016 By Leave a Comment

Get Fit Quick Tip:

Ear to Shoulder Stretch!

Ease neck and shoulder tension with this simple stretch. Begin standing. Lace your fingers behind your body with both arms straight. Inhale and pull both shoulders down and back. Exhale and gently drop your right ear toward your right shoulder. Inhale and return your starting position. Exhale and gently drop your left ear toward your left shoulder. Exhale, and return to your starting position. Hold each position for 10-30 seconds. Never stretch into pain or discomfort.

 

*Consult your physician before performing exercise.

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