April 27, 2024

Do You Warm Up?

January 31, 2018 By Leave a Comment

Fit Body:

Don’t ignore your warm up!

Warming up before your workout prepares all the systems of your body for movement.  You’ll be increasing circulation through range of motion, energizing your heart and lungs, actively stretching your muscles to reduce the risk of injury and getting your mind focused. Perform an 8-10 minute appropriate warm up consisting of moving your muscles consistently, at a low to moderate intensity level. Walking provides a great warm up for most activities. Or simply do your workout activity, like cycling, slower in the beginning. Gradually build up pace, speed and intensity to your main workout set over the 8-10 minutes. And if it’s cold outside, you may even need a longer warm up.

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Do You Need to Dial Up Your Fitness Effort?

January 25, 2018 By Leave a Comment

Fit Mind:

Effort= Results!

Put in the effort to your fitness, and you will be rewarded with results. Fitness takes consistency, commitment and dedication. Here’s how to get started:

 

1. Get up early.

2. Stay up late.

3. Pack your gym and work bags the night before.

4. Plan pre and post workout snacks ahead of time.

5. Ask for help.

6. Instead of lunch, go workout.

7. Set 30 day goals.

8.  Set mini goals for each workout.

9. Ride, run or walk to work.

10. Walk your errands, carry your bags and don’t sit down.

 

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Seated Row for Better Posture

January 18, 2018 By Leave a Comment

Fit Body:

Seated Row

The Seated Row is an effective exercise to strengthen your upper and middle back muscles. These are essential muscles for maintaining good posture while sitting, standing and lifting. Begin seated with your feet forward and flat. The seat  should be at a level where your hips are slightly higher than your knees, and your feet can rest on the floor comfortably. Next hold a handle in each hand. Pull your shoulders down and back, and your belly button in. Begin by pinching your shoulder blades together, then keeping your torso stable, pull both handles in toward your chest about 6-8 inches. Pause to break momentum, and then slowly return to your starting position with both arms straight.

 

*Consult your physician before performing exercise.

 

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Find a Fitness Mentor

January 16, 2018 By Leave a Comment

Fit Mind:

Find a Fitness Mentor

Having a mentor is helpful for all walks of life, and fitness is no different. Do you know someone who has a solid fitness routine, a compatible fitness philosophy and is someone you respect and admire? Ask him or her to be your fitness mentor. All this means is if you have questions, need support or encouragement, or are looking for a resource, you can ask him or her. Everyone was a beginner at some point, and most people are more than happy to offer a hand to others also on their fitness journey.

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Arms and Core!

January 11, 2018 By Leave a Comment

Fit Body:

Tricep Kickbacks

Strengthen your arms with this tricep exercise. This exercise also strengthens your upper back posture muscles, as well as your core because of working one side of your body at a time. Here’s how:

Begin kneeling with your right knee on a chair. Place your left foot flat on the floor. Hold a weight in your left hand. Place your right hand on the chair so your back is flat. Lift your left arm so it is parallel to your torso and the floor. Bend and extend your elbow. Do 10 reps. Repeat holding the weight in your right hand.

*Consult your physician before performing exercise.

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Should you add dead lifts to your exercise?

January 4, 2018 By Leave a Comment

Get Fit Quick Tip:

Build leg strength with Dead Lifts

Dead lifts are a great leg strength builder. However, this exercise requires body awareness and core stability to insure safety and effectiveness of the move. Learn to master proper dead lift form with this exercise. Stand on your right leg only. Place your left foot behind your right about 12 inches for balance and stability. Hold one weight with both hands in front of your body. Keeping your back aligned, bend from your hips only and lower the weight stopping just about knee-level. Keep your back straight and return to your standing upright position. Begin with 8 reps. Repeat standing on your left leg only. Keep your back straight, bend forward from your hips only and lower the weight. Return to your standing upright position. Do 8 reps.

 

*Consult your physician before performing exercise.

 

Filed Under: Your Fitness