Get Fit Quick Tip:
All Fitness Counts!
Think all fitness has to be about counting reps and measuring heart rate? Think again! All physical activity counts toward a healthy heart, strong muscles and decreased stress. Think outside the box when it comes to workouts and you’ll keep motivation fresh and interest up. Here are just a few ideas to get you started:
Dance.
Jump Rope.
Kickball.
Adventure Race.
Rock Climbing.
Boxing.
Orienteering.
Martial Arts.
Roller Blading.
Slackline.
Get Fit Quick Tip:
Calendar it.
Put your priorities into a set schedule. If you schedule your priorities, you’ll find it easier to carve out the time on a regular basis. Find what works for you and be consistent! Here are 3 healthy lifestyle actions to keep consistent in your schedule:
Weekly Meal Prep. Eat healthy by having nutritious meals and snacks on hand during your week. Sunday afternoon is a popular time for many to shop, chop, cook and portion out their meals and snacks for the week.
Workouts. Schedule your workouts at the beginning of each week. For many, morning workouts means fewer interruptions and distractions.
Bedtime. Bedtimes are not just for kids! Set a bedtime to guarantee rest and recovery. Set a goal to achieve 7-8 hours of sleep each night.
Get Fit Quick Tip:
Socialize AND Exercise!
Get social! Including friends into your fitness makes living fit FUN! With a quick email or group text, you’ll coordinate a meet up time and activity. Here are just a few ideas to get you started:
Race! Sign up for a team event or race together. (Costumes optional!)
Softball game.
Ping Pong Tournament.
Soccer game.
Volleyball game.
Scavenger hunt.
Group bike ride to a fun destination.
Basketball game.
Walk or hike.
Get Fit Quick Tip:
SLOW DOWN your weight training!
Completing your strength training exercises at a slow, controlled pace makes sure the goal muscle is working to the max. Here’s how to know:
Lift the weight for a 2-3 second count, pause, and then lower the weight for a 3-4 second count, pause. Performing your strength exercise at a slower pace means your muscles are under tension for a longer time. You’ll also break momentum, prevent sloppy form and increase the work all of your stabilizing muscles do, not just the muscle targeted in the exercise.
Get Fit Quick Tip:
FUN is important!
And don’t forget to have FUN with your workout! YES, FUN! A fun workout means you’ll be consistent. Consistent workouts lead to results. Here’s how to add in the FUN:
1. Make it social. Invite friends and family!
2. Set up an obstacle course. Meet at your local playground and make up an obstacle course as you go along.
3. Forget structure! Move, jump, run, hop- get your heart rate up for 20 minutes.
4. Play a game. Kickball works well. So does softball, volleyball or soccer.
5. Revisit childhood. Remember freeze tag? Remember hide and seek? Remember musical chairs? GO!
6. Add props. Jump rope, hula hoop, beach ball all make for a great workout addition!
Get Fit Quick Tip:
Standing Hamstring Stretch
Do this feel-good leg stretch after your next walking or running workout. Here’s how:
Begin standing straight facing a step, chair or railing. Lift up your right leg and place on object. Keeping your back straight, bend forward from your hips feeling a gentle stretch in the back of your right leg. Hold for 10-30 seconds, then release. Repeat the stretch with your left leg up. Bend forward slightly and hold for 10-30 seconds. Release.
*This stretch is for those without injury or balance concerns.
Get Fit Quick Tip:
Mix up your exercises every 4-6 weeks!
Your muscles will adapt to the load of your workout over time. Mixing up your routine every 4-6 weeks means your muscles have to adapt to a new angle or way of working. This means your muscles continue to change, shape and improve strength. Here are just a few choices for strength training:
Examples: use free-weights, barbells, body weight, cables, bands.
Get Fit Quick Tip:
Front Thigh Stretch
The Front Thigh Stretch is a great exercise to do at the end of your walk, run or bike ride. Here’s how:
Begin standing tall with your feet together. Next, take a step back about 3 feet with your right foot. Lower your right knee down toward the floor until you feel a stretch in the front of your right hip and thigh. Hold for 10-30 seconds, then release. Repeat the stretch by stepping back with your left foot about 3 feet, and lower your left knee toward the floor. Hold for 10-30 seconds, then release.
*Consult your physician before performing exercise.
Subscribe
Facebook
Twitter
Pinterest