April 27, 2024

Pushups…To Go!

June 29, 2016 By Leave a Comment

Get Fit Quick Tip:

 Pushups…To Go!

Choose any solid and stable surface and crank out a set of 5-10 pushups. The sink, counter, desk top, back of a chair, hood of your car, park bench, all provide great surfaces to add fitness into your day. The key is to maintain good posture with your back straight. Here are a few progressions if you’re looking for variations:

Lift and hold one foot up off the floor.

Slow your pace to allow a 4 second count when lowering and pushing.

Add in a 10 second plank hold in between each rep.

Lift and hold one leg out to the side of your body.

Hold the pushup for 5 seconds when your arms are bent.

Extend your elbows only half way up when pushing.

 

*Consult your physician before beginning exercise.

 

 

 

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Build Fitness Confidence!

June 25, 2016 By Leave a Comment

Build fitness confidence…

Join #HealthyWayMag Fitness Chat EVERY Monday 5pmP/8pmE on Twitter and pick up workout motivation, exercise accountability and fitness tips! You’ll chat with others also on their fitness journey, share successes, problem solve challenges.

Here’s how to join:

Log into your Twitter account.

Enter #HealthyWayMag to see the chat feed.

Chat with others, offer your thoughts and input on questions, have fun!

 

Monday June 27, 2016 #HealthyWayMag Fitness Chat is Sponsored by EatSmart Products:

On your journey to healthy and fit, you’ll learn the importance of not only healthy food choices, but healthy portions as well. Take the guess work and frustration of questioning accuracy out of the equation with EatSmart Products. EatSmart Products is the leading designer and manufacturer of digital scales. In fact, their Digital Bathroom Scale is the best seller and top rated scale on Amazon! They offer high-quality, user-friendly and reliable nutrition scales and bathroom scales, making it easier to reach your health and fitness goals. Now you can focus on other aspects of your healthy lifestyle plan, instead of worrying about the reliability of your support gear. For more information, please check out their blog. And be sure to follow them on Twitter @EatSmartScales.

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Progress your Ab Plank

June 23, 2016 By Leave a Comment

Get Fit Quick Tip:

Side Plank

Lie on your right side on the floor. Place your right hand on the floor directly below your shoulder. Place the outside of your right foot on the floor, with both legs straight. Lift your body up off the floor and hold your body straight in a side plank position. Release by dropping your hips to the floor. Repeat with your left hand and left foot on the floor. Lift your body up and hold the side plank position. Begin with a ten second hold on each side. Breathe through each plank, hold your belly button in tight and maintain proper spinal alignment.

 

*Consult your physician before performing exercise.

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Sit a desk all day? This stretch is for YOU!

June 21, 2016 By Leave a Comment

Get Fit Quick Tip:

Chest and Front Shoulder Stretch!

If you sit at a computer most of the day, or are hunched over a desk for hours on end, do this stretch a few times every day:

Inhale and lace your fingers behind your head. Exhale, pull your shoulders down and back, and elbows wide. Hold for a count of 10, then release.

Not only does this stretch ease tension in your neck due to pulling your shoulders back correcting posture, but you’ll also decrease low back tension due to sitting up straight with your spine aligned and upright.

 

 

*Consult your physician before performing exercise.

 

 

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Take your ab workout to the next level

June 17, 2016 By Leave a Comment

Get Fit Quick Tip:

Abdominals…Plus!

Crank your ab workout up a notch with this exercise:

Lie on your back on the floor with your hands behind your ears. Hold both feet up off of the floor with your knees over your hips. Begin by lifting both shoulders up off of the floor. Next lift your right shoulder up toward your belly button, at the same time bringing your left knee toward your belly button. Return to your starting position. Now lift your left shoulder up toward your belly button, at the same time bringing your right knee toward your belly button. Repeat 10 times.

*Consult your physician before beginning exercise.

 

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Fitness Opportunities are Everywhere!

June 16, 2016 By Leave a Comment

Get Fit Quick Tip:

Fitness opportunities are everywhere!

LOOK around you, there are fitness opportunities everywhere! Not all exercise has to be structured to count toward your fitness. With creativity and imagination, fitness opportunities can be found in a park, school yard, soccer field, housing complex, and so on. Here are a few to get started:

Wall: Wall Squat- Stand with your back against a wall and your feet about 12 inches from the wall. Keeping your torso on the wall, slide down the wall about 12 inches. Hold for ten to thirty seconds.

Stairs: Stair Intervals- Jog up 10-20 stairs. Turn around and immediately walk down the stairs. After ten seconds rest, repeat the stair interval.

Bench: Pushups- Place your hands on a bench about shoulder-width apart. Extend your legs out straight so only your toes are on the ground. Keeping your torso straight, lower your chest toward the bench, and then return to your starting position.

 

*Consult your physician before beginning exercise.

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Combo Exercises

June 14, 2016 By Leave a Comment

Get Fit Quick Tip:

Combine moves for function!

Combine traditional strength training exercises to improve function. For example, perform a Squat immediately into a Bicep Curl, following the strength pattern needed to pick something up off the floor and carry. Perform a Squat with Shoulder Press, which mimics the pattern of picking an item up off of the floor and placing on a shelf overhead. Look at the movement patterns you’re required to perform during the day and then train for those patterns in the gym.

 

*Consult your physician before beginning exercise.

 

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Do this with your exercise once a month…

June 9, 2016 By Leave a Comment

Get Fit Quick Tip:

Try a new workout or exercise at least once a month.

Muscles like unaccustomed exercise. Mixing up your workout forces muscles to learn a new pathway to work. What does this mean for you? Motivation stays high and results keep coming! Here are a few ideas to get started:

Ask friends what exercises they enjoy.

Get a guest pass to a gym.

Purchase a punch card for an outdoor workout.

Join a community-sponsored class.

Register for a local race.

Take lessons for a sport.

Swap workout equipment with a friend.

Try streaming workouts or YouTube.

 

 

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Relax with this Stretch

June 8, 2016 By Leave a Comment

Get Fit Quick Tip:

Cat Back Stretch!

At the end of a long day, do this stretch to relax your muscles, and your mind. Here’s how:

Begin on the floor, on your hands and knees. Inhale, pull your belly button up and round your back. Exhale, and return to your starting neutral spine position. Repeat two to three times allowing your breathing rate to determine your stretching pace.

 

 

*Consult your physician before performing exercise.

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WORK for your fitness!

June 7, 2016 By Leave a Comment

Get Fit Quick Tip:

WORK HARD for your fitness!

Your workout is supposed to be challenging, that’s the point! Challenging is where results happen. There are no short cuts, easy roads or lazy days when it comes to improving your health and fitness. Instead of being afraid of hard work, discomfort, sweat and burning muscles, embrace the effort! Here’s what may happen during a high-quality workout:

You may sweat.

Your muscles may burn.

You may become fatigued.

Your heart rate may increase.

Your breathing may become challenging.

You may be physically uncomfortable.

You may have to dig deep mentally.

You may struggle to complete the workout.

 

 

 

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