Get Fit Quick Tip:
Incorporate the Stability Ball!
Incorporate exercises on the stability ball for a core challenge.
Sit on the ball. Lift your right foot up off the floor and extend your right knee. Hold for 10 seconds, then release. Next, lift your left foot up off the floor, extend your left knee and hold for 10 seconds. Release.
(Choose the appropriate size stability ball for your height and ability.)
*Consult your physician before beginning exercise.
Get Fit Quick Tip:
Embrace your exercise fears!
Is fear getting in the way of your fitness? What exercise or sport would you be participating in if you weren’t afraid, anxious or nervous? Embrace the fear and keep moving forward. Here’s how:
Ask for help. Everyone was a beginner at some point. Don’t know what to do? Ask your friends, a professional, the front desk staff.
Start slow. Afraid you won’t be able to complete an entire spin class? Don’t! Share your thoughts with the instructor and set your goal to complete 30 minutes (with a proper warm up and cool down.)
Break it down. Always wanted to try rock climbing? Great! Break it down by firstly, simply visit your local rock gym. Second, ask if you’re able to observe others climbing. Third, inquire about lessons or classes. Fourth, climb!
Get Fit Quick Tip:
Participate in a Race!
Competition doesn’t always have to be intense, anxiety-inducing and stressful. Racing can, in fact, be motivating, inspiring and fun! Not only does racing yield physical benefits, but many non-physical benefits as well. Here are 3 non-physical benefits of racing and why you shouldn’t automatically rule it out in your athletic journey:
Racing allows time alone with your thoughts. That’s right, if you’re always running here and there, racing allows a set period of time to RELAX, take in the view and gather your thoughts. Or simply blank your mind and don’t think about anything at all!
Racing can be FUN. Remember your care-free days of dashing around the playground at school, or racing through the park with friends? Unless you’re competing for sponsors or qualifications, racing can be pure, easy, adult-allowed FUN.
Racing feeds your spirit. Yes, competition is a great workout. However, racing will also feed your spirit as you witness the friendship among athletes who have just met, the encouragement one athlete offers to another, the support and genuine care volunteers give to competitors. Allow these actions to move you and feed your motivation.
Get Fit Quick Tip:
Get Strong with Step Ups!
Build strong legs with this challenging exercise. Hold a weight in each hand. Stand facing a stable bench or secure chair. Step up on the bench with your right leg only. Transfer your body up onto the bench. Slowly lower your body back to the floor leading with your left leg. Return to your starting position with both feet flat on the floor to complete one rep. Next, step up with your left leg, then slowly lower leading with your right leg. Begin with ten reps total.
A few form pointers:
Maintain proper spinal alignment with your shoulders down and back.
Maintain core stability holding your belly button in.
Control is key. Slowly lift your body, pause, slowly lower your body, pause. No bounce. No swing.
Exhale when you lift. Inhale when you lower.
*Consult your physician before beginning exercise.
Get Fit Quick Tip:
Workout by Design.
Get what you need from your workout. Exercise is not a one size fits all approach. Just as your mood, energy and motivation changes, your workout approach can change with it. Do a body scan from head to toe, how are you feeling? Here are a few ideas to get started:
Need to de-stress? Try yoga.
Need to expend energy? Go for a run.
Want the motivation of a group? Take a cycling class.
Need to exhale? Join a stretching class.
Looking for peace and quiet? Try hiking.
Get Fit Quick Tip:
Seated Hip Stretch
Sit forward in your chair. Cross your right ankle over your left knee. Sit up tall. Hold for ten to thirty seconds, then release. Next, cross your left ankle over your right knee. Lift your chest and sit up tall. Hold the stretch for ten to thirty seconds, then release.
*Consult your physician before performing exercise.
Get Fit Quick Tip:
Flutter Kicks for Abs!
Bored with your Ab Exercise? Try this!
Lie on your back on the floor. Stabilize your midsection by pulling your belly button in toward your spine and maintaining neutral lumbar position. Lift both legs up off the floor, alternating. Match each lift and lower with an inhale or exhale. Start with 10 reps.
To progress: Lift both legs up off the floor and cross your ankles in a scissor kick.
*Consult your physician before beginning exercise.
Celebrate your Fitness!
Join #HealthyWayMag Fitness Chat EVERY Monday 5pmP/8pmE on Twitter and celebrate your fitness! Regardless of where you are on your fitness journey, it’s important to stop along the way and acknowledge how far you’ve come, the strength and conditioning you’ve gained and the skills you’ve mastered.
You’ll also pick up workout motivation, exercise accountability and fitness tips for the week. Consider this your virtual fitness club meeting to jump start each week exciting about living healthy and fitness.
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 July 11, 2016 #HealthyWayMag Fitness Chat is Sponsored by Running on the Wall:
Looking for a way to acknowledge your running friend or family member on run well done? As “your gift source for running”, Running on the Wall is your one stop shop for gifts for runners. They offer everything to commemorate and motivate running miles from decals and magnets to race bib displays and medal displays. Offer a thoughtful token of congratulations with a small gift to acknowledge their race commitment. And don’t forget to celebrate your own success! Have you completed a racing goal that you’d like to show off? Don’t hide your medals in a drawer or closet when a high quality display is just a click away. And as a bonus, seeing your medals regularly will provide visual reinforcement of your workout and training efforts, super-charging your fitness motivation! On their website you’ll also find apparel, motivational plaques and jewelry for every runner and every distance. Visitors can also commemorate participation in the hot trend of virtual races with running hats, shirts and medals. Follow them on Twitter, @Gift4Runners.
Get Fit Quick Tip:
Stand up straight with strong posture muscles!
Add this pulling exercise into your workout to strengthen your upper back and core muscles. This means you’ll be able to stand up straight, for longer!
Hold an exercise band about shoulder-width apart, with your arms parallel to the floor. Pull your shoulders down and back, and pull your belly button in tight. Begin with the band under slight tension. Inhale, then pull your arms straight out to the side of your body. Exhale, and slowly return to your starting position with your arms in front of your body. Perform 10 times to start.
*Consult your physician before beginning exercise. This exercise is not for those with injury or illness concerns.
Get Fit Quick Tip:
Break down your fitness plan.
On your journey to fitness, setbacks will happen. Get back on track by:
Get up early and log a workout.
Break up your cardio and strength training workouts. For example, 20 minutes cardio in the morning, and then 20 minutes body-weight workout in the evening.
Weekend workouts. Plan ahead for days in the week when your schedule is most flexible.
Look for gaps. Do you have 20 minutes in between appointments? Pack athletic shoes in your car and go for a walk.
Call a friend. You’re less likely to skip a workout, when your friend is waiting for you.
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