November 2016 Archives -

Challenge Your Plank!

November 29, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

Bird Dog Plank!

Begin in a plank on your hands and toes. Keeping your torso stable, lift your right hand and left foot about six inches off the floor. Without rocking your torso, lower your right hand and left foot and immediately lift your left hand and right foot. Repeat until 10 reps total are complete. The key is not how high you’re able to lift your hand and foot, but maintaining proper alignment and form when transferring from side to side.

*Consult your physician before performing exercise.

Filed Under: Your Fitness Tagged With: abdominal strength exercises, core workout, Home workout, how to do a plank, how to strengthen your abs, how to work abs, plank exercise, strong abs

Take a Fitness Break

November 23, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

Fitness Breaks!

Whenever you’re out and about or working on a project at home, add in fitness breaks! Anything goes as long as you’re moving your body for 10 minutes… and having fun! Fitness breaks are limited only by your imagination.

Filed Under: Your Fitness Tagged With: exercise motivation, fitness fun, fitness motivation, fitness motivation tips, health motivation, healthy habits, healthy lifestyle, how to gain motivation, how to improve exercise motivation, increase workout motivation, motivation to exercise, motivation to get fit, new exercisers

Cross-Train for Consistency

November 22, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

Cross-Train for Consistency.

Consistent workouts is what leads to results. How do you stay motivated enough to be consistent? Cross-Train!

Do an entirely different workout anywhere from once a week to once a month. This means you’ll be working your muscles in a different mode or angle than during regular workouts. Changing the angle your working your muscles most days allows you to still log a workout but also decrease risk of injury from overworking or doing the same thing for days and weeks. Try a class. Join friends. Go outdoors. Doing something completely different will keep your mind interested, your motivation up, and your body changing.

Filed Under: Your Fitness Tagged With: Beginning an exercise program, cross training workouts, exercise goals, exercise habits, exercise motivation, getting workout results, goal setting for health wellness and fitness results, how to get results in your workout, how to start fitness, keeping up with workouts, making fitness fun, new exercisers, overall fitness, travel exercise, unaccustomed workouts, workout motivation

Get Motivated!

November 20, 2016 By hywo Leave a Comment

Get Motivated!

Join #HealthyWayMag Fitness Chat Monday 11/21 at 5pm(Pacific)/8pm(Eastern) on Twitter!

Pick up exercise tips, inspiration and accountability. Find support on your fitness journey and solutions to your challenges. Discover how others are making healthy living happen. Here’s how to join:

1. Log into twitter.

2. Enter #HealthyWayMag to follow the conversation.

3. Chat with others, exchange ideas and have fun!

Be there for your opportunity to win a giveaway from ROLL Recovery.

Filed Under: Your Fitness Tagged With: fitness accountability, fitness goals, fitness motivation, fitness results, healthy lifestyle, how to start fitness, overall fitness

Lunge Stretch for Runners

November 17, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

Lunge Stretch for Runners

Stretch your leg muscles with this Lunge Stretch: Begin kneeling on your right knee, with your left foot forward and flat. Place one hand on the floor on either side of your body for support, or place your hands on your hips. Let both hips fall forward, feeling a slight stretch in the front of your right hip and thigh. For more of a stretch lift your right knee up about two-three inches off of the floor. Hold for 10-30 seconds, then release. Repeat the stretch kneeling on your left knee, and your right foot forward and flat.

*Consult your physician before performing exercise.

Filed Under: Your Fitness Tagged With: exercises for legs, exercises for runners, healthy habits, healthy lifestyle, Home workout, jogging fitness, leg exercises, leg stretch for runners, leg stretching, leg workout, running info, running race, running tips, stretches for runners, stretching for runners

Legs ‘n Core!

November 15, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

Strengthen your legs and core with this balance exercise!

Stand on your right leg only. Bending from your hip only, lean forward until your torso is parallel to the floor. Lift your left leg so it is in line with your torso. Hold your arms wide to assist with balance. Tuck your chin into your chest and hold for 10 seconds. Release. Repeat standing on your left leg only.

*This exercise is for intermediate/advanced exercisers without injury concerns. Consult your physician before performing exercise.

Filed Under: Your Fitness Tagged With: balance and agility, balance exercise, core exercise, healthy habits, home exercise, how to strengthen your abs, how to work abs, improve balance, leg exercise, strong abs

Add Function to your Fitness

November 11, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

Get Functional!

If you’re having trouble lifting or carrying, try adding a Squat with a Bicep Curl to your workout routine:

Stand with your feet hip width apart. Hold a weight on either side of your body. Bending from your knees and hips, lower your body down about 12 inches, keeping your elbows straight. Upon standing up, bend both arms into a bicep curl. Repeat the squat and extend your elbows again.

If you’re having trouble bending or reaching, add a One Leg-Hold and Reach to your exercise outline:

Stand on your right leg only. Stabilize your torso and reach your arms forward, without losing your balance. Hold for 2-3 seconds, then return to your standing upright position. Do 10 reps. Then, switch and stand on your left leg only, reach forward and hold.

*Consult your physician before performing exercise.

Filed Under: Your Fitness Tagged With: activities of daily living, balance and agility, balance exercise, core exercises, core strength, functional fitness, healthy habits, healthy lifestyle, improve balance, leg exercises, strength exercises, tighten up core, what is core muscle

Quiet Your Mind

November 9, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

Quiet your mind!

Meditation does not have to happen sitting on the floor, in a quiet room. In fact, meditation or the action of quieting your mind and calming your body can happen anywhere, at any time. Here’s how:

Sit, stand or lie down comfortably. Close your eyes if possible.

Inhale and picture in your mind a place, person, object or space that gives you complete and total peace and calm.

The key is to make the experience “real” in your mind picturing every detail, and involving all of your senses. What do you see, hear, feel, smell?

Perform 3-5 inhale and exhale cycles as you take your mind into your experience fully.

Next open your eyes, shake out your muscles, and enjoy the mental refresh.

Filed Under: Your Fitness Tagged With: decrease anxiety and stress, healthy habits, healthy lifestyle, how to reduce stress, managing daily stress, meditation, meditation for health, reduce stress, stress, stress relief, visualization

Stressed out? GO FOR A WALK!

November 8, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

GO WALK!

Walking provides stress-relief because:

Fresh air is energizing.

Natural light boosts mood.

Provides a distraction.

Forces deep breathing.

Circulates blood and decreases muscle tension.

Forces range of motion and decreases muscle and joint soreness.

Low-impact exercise means reduced pressure on your joints.

Can be social. Invite your friends!

Filed Under: Your Fitness Tagged With: healthy habits, healthy lifestyle, low impact exercise, outdoor exercise, walking benefits, walking exercise, walking for cardio, walking for fitness, walking for health, walking form, walking tips, walking workout

Big race coming up?

November 2, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

Stick to the basics when planning for a race!

Nothing new on race day. This applies to food, hydration, clothing, and pacing. If you haven’t tried it in training, don’t do it in racing.

Research ahead of time. Do an online search of restaurants, grocery stores and markets in the area. Make reservations for dinner the night before. Plan out every detail of your breakfast.

Plan morning-logistics. Expecting traffic? Parking troubles? Plan ahead. Know exactly how you’re getting to the starting line down to the route, the mode, the exact departure time, closed roads and traffic control information, and the exact drop off or parking details.

Filed Under: Your Fitness Tagged With: athlete racing info, competition tips, first marathon, half-marathon, how to successfully finish a marathon, marathon racing tips, racing preparation, racing strategy, running, running marathons, running race, running tips, training for 5K running race

Challenge Your Plank!

Take a Fitness Break

Cross-Train for Consistency

Get Motivated!

Lunge Stretch for Runners

Legs ‘n Core!

Add Function to your Fitness

Quiet Your Mind

Stressed out? GO FOR A WALK!

Big race coming up?

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