Get Fit Quick Tip:
Squat for total leg strength!
Hold one weight with both hands in front of your body. Bending from your knees and hips, sit back and lower your body into a squat. Keep your torso aligned and abs pulled in tight. Return to your starting position to complete 1 rep. Start with 10 reps.
*Consult your physician before beginning exercise.
Get Fit Quick Tip:
Get Some Rest!
Respect your rest day. Rest IS part of an exercise program. Allowing sufficient time to properly absorb your workout is appropriate to insure maximum results. Program in a rest/recovery day a minimum of one day each week. If you’re exhausted during workouts or have constant achy muscles, consider increasing your rest/recovery period in between workouts.
*Consult a Fitness Professional to determine the appropriate workout for you.
Get Fit Quick Tip:
Seated Low Back Stretch
Transition from work time to relaxation time with this Seated Low Back/Hamstring Stretch. Begin seated, then cross your right ankle over your left. Keeping your knees straight, tuck your chin into your chest and slowly walk your hands down your legs toward your ankles. Hold for 1-3 deep breaths, then release. Next, cross your left ankle over your right and walk your hands out toward your ankles. Hold for one breath, then release.
*Consult your physician before performing exercise.
Get Fit Quick Tip:
Standing Side Stretch
Do this full body stretch daily to release muscle tension. Begin standing. Reach your right arm straight up overhead, gently lean to your left. Hold for 10-30 seconds or 3 full breaths, then release. Next, reach your left arm straight up overhead, lean to your right. Hold for 10-30 seconds or 3 full breaths, then release.
*Consult your physician before performing exercise.
Get Fit Quick Tip:
Row for improved posture!
A Standing Row is an effective strength exercise for your upper and middle back. Strong back muscles mean better posture! Here’s how to start:
Stand with your feet hip-width apart and your knees slightly bent. Hold a weight in each hand. Bend forward from your hips. Keep your spine aligned, and shoulders back and down. Begin with both arms straight. Bend both elbows and pull the weights straight up to your waist. Slowly lower the weights back down to your starting position. Begin with 10 reps.
*Consult your physician before beginning exercise.
Get Fit Quick Tip:
Kneeling Hip Stretch
Do this Kneeling Hip Stretch after logging a cardio workout. Here’s how to start:
Begin kneeling on your right knee, with your left foot forward and flat. Keep your torso upright and straight. Let your hips fall forward, feeling a gentle stretch in your right front thigh. Hold for 10-30 seconds, then release. Repeat the stretch kneeling on your left knee with your right foot forward and flat. Let your hips fall forward. Hold for 10-30 seconds, then release.
*Consult your physician before performing exercise.
With the new year well under way, it’s normal to struggle to keep up with your resolutions right about now. It’s hard to establish new habits in just a few weeks’ time, so don’t be discouraged. Sometimes, a little help is all you need to keep going. If you find yourself lagging on your goals, consider creating a Vision Board for motivation. Writing it down is a great first step, but actively visualizing your goals every day might be just the boost you need. Here’s how:
1) Fill your Vision Board with vibrant visual expressions: You might want to keep your board small (letter size paper) or go poster size, depending on the size and number of the images you’ve chosen. Cut out photos and phrases that represent your heart’s desire, and feel free to include physical, professional, spiritual, financial, and relationship goals. The more dynamic and exciting to you, the more inspired you’ll feel every day!
2) Keep your Vision Board in a central place: Whether that’s in your office space or framed on top of your nightstand, it’s best to display your Board where you will see it daily. The thoughts you see repeatedly are the ones that will slowly creep into your subconscious mind, and will help you regain focus on the goals that you are intent on reaching. For additional inspiration, add dates for your goals to drive you faster and harder!
3) Actively visualize yourself reaching your goals: Starting a Vision Board is a great time to put your mediation skills to good use. Take 10 minutes out of your day every day to imagine the specific feelings you want to experience when you reach your goals. Picture your success in your mind, including every detail: what you’ll be eating, drinking, the perfume and clothes you’ll wear, and even the sounds you might hear when you know you’ve “made” it. Scientific research shows that the more deeply you connect to your goals on an emotional level, the more likely they are to come to life.
Once you have clear goals, set to visual tangible results, success is much more likely. Don’t let new habits scare you off this year: Get back in the game and make a visual and emotional commitment to living your best life.
Melissa Kahn is a Jenny Craig ambassador and the proud founder of Run, Heifer, Run! —a fun-loving community of fitness enthusiasts dedicated to common sense solutions for weight loss and healthy living. Melissa competes in triathlons now, having lost over 100 pounds, or the equivalent of 45 kilos of fear. She has maintained her healthy weight for more than five years.
Get Fit Quick Tip:
Shoulder Stretch!
Stretch your shoulders to alleviate upper body muscle tension. Extend your right arm straight up overhead, and then bend your elbow and place your hand behind your head. Next, reach your left hand down and around your body to your low back. Walk both hands toward the center of your back. Keep your torso upright and your shoulders down and back. Hold for 10-30 seconds, then release. Repeat the stretch with your left arm overhead, and your right arm by your low back. Hold for 10-30 seconds, then release. Never stretch into pain.
*Consult your physician before performing exercise.
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