November 21, 2019

Post-Run Hamstring Stretch

Fit Body:

Post-Run Standing Hamstring Stretch

This standing hamstring stretch is easy post-run, since there’s no mat required. It also makes a nice transition from your cool-down heart rate to pre-exercise heart rate. Find anything stable about knee to hip-level high. Place your right foot up on the object. Your left knee should have a slight bend. Keep your hips squared forward. Lift your chest and hinge forward from your hips. Hold for 10-30 seconds, and then release. Next, lift your left foot up on the object. Lean forward, and then release.

 

*Consult your physician before exercise.

Ball Balance for a Strong Core

Fit Body:

Ball Balance for a Strong Core

Sit on a stability ball with both feet together. (Be sure your ball is the proper size. When sitting your hips should be level with or 1-2 inches above your knees.) Once this skill is mastered safely, add a balance challenge to strengthen your core. To perform the exercise, lift your right foot up off the floor. If you’re stable, extend your right knee. Keep your torso upright and straight, and pull your belly button into your spine. Hold for 10 seconds, and then return your right foot to the floor. Next, lift your left foot up off the floor, extend your left knee. Hold for 10 seconds.

 

*Consult your physician before performing exercise.

Power Up Your Plank

Fit Body:

Power up your plank by adding a side leg lift

Challenge your core with this move. Begin in a high plank, on your hands and toes, body straight. Then, lift your right foot off the ground about 2 inches. Keeping your torso and shoulders still, lift your right foot up toward your right hand, and then return to your starting position. Next, lift your left foot up off the floor. In a smooth, controlled motion move your left foot toward your left hand, and then return to your starting position. Do 6 total reps.

 

*Consult your physician before performing exercise.

Roll Your Quads Post-Workout

Fit Body:

Roll your quads

Similar to massage, using the foam roller to gently massage your muscles, may just be the key to improving post-workout recovery. Grab a foam roller and roll out your quads post-workout. Begin kneeling on the floor. Place the roller across both thighs. Move your body forward over the roller, supporting your body with your forearms and elbows. Roll up and down your thighs, about 3-4 inches, in total. Start with 20 seconds of rolling. Stop if you feel pain.

 

*Consult your physician before performing exercise.

Kneeling Hip Stretch

Fit Body:

Kneeling Hip Stretch

Stretching the front of your hips will feel good after sitting for a long period of time. You’ll also appreciate this stretch after a tough leg workout. Begin by kneeling with your right knee on the floor, and your left foot forward and flat. Next tuck your pelvis under and lean forward with your hips 2-3 inches. For more of a stretch, place a strap around your right foot and lift up slightly. Hold for 10-30 seconds, and then release. Repeat the stretch kneeling on your left knee, with your right foot forward and flat.

 

*Consult your physician before performing exercise.

 

Buddy Up for Core

Fit Body:

Buddy Up for Core

Strengthen your core and have fun with your workout buddy with this dynamic exercise. The medicine ball pass will challenge your coordination, and your muscles. Grab a 2-4lb medicine ball or small stability ball. Stand back to back with your partner. Turn to your side and pass the ball to your partner. Continue passing the ball in one circular direction by rotating your torso for ten reps. Rest for 10-30 seconds, and then reverse the direction.

 

Is Small Group Fitness For You?

Fit Body:

Consider Small Group Fitness Classes

Check out small group exercise for a motivation boost. Exercising with 3-4 others, instead of 20 others as in group fitness, may just be the workout solution for you. Small groups are not only an economical choice, they hold you accountable and don’t let you get lost in the shuffle of a big gym or crowded class. You’ll get personal attention, a challenging workout and the motivation of others at the same time.  You’ll find:

New friends.

Maybe even a new training partner to meet for workouts outside of your small group.

Friendly competition.

Encouragement and support of your workout (and healthy lifestyle) goals.

Solutions to your fitness challenges.

A fitness mentor in your coach or instructor.

 

Can you touch your toes?

Fit Body:

Toe Touches for Core

Toe touches work your entire core, hips, legs and arms all in one challenging move. Begin by lying on your back on the floor. Raise both legs up off the floor, with your knees slightly bent. Next, exhale and reach both arms up to touch your shoes. Inhale and lower your upper body only half way down to the floor to complete one rep. Do ten times. For more of a challenge, lift and lower your legs and upper body simultaneously.

 

*Consult your physician before performing exercise.

 

Keep an open mind to fitness

Fit Mind:

Keep an open mind.

Instead of being locked in to one fitness routine, at one time, at one place, be open to where your fitness leads you. More importantly, be open to different types of fitness available right in front of you. If you’re finding an obstacle like scheduling, continues to get in your way to consistent fitness, sit quietly and think about a solution. Simply sitting in silence often allows the answer to come to you. There may be a new opportunity here, or a chance to change your approach for the better. For example, you may not always make your cardio class on time, but your daughters tennis practice is held right next to the school track. Any ideas? Another example may be, your lunch time seems to be shorter and shorter because of work pressure, but perhaps your morning walk with your dog can be filled with jogging intervals. Instead of becoming frustrated at what life throws your way, become open at how you can make it work. There’s always a way. Sit quietly, think about your fitness and healthy lifestyle, and see what ideas float in and out of your mind.

Healthy Lifestyle Step 1: Complete ONE Action

Fit Mind:

Complete 1 Action.

Anyone can have a plan, but the plan only works when you TAKE ACTION. Don’t know where to start? Feeling anxious and overloaded? Afraid to do healthy living wrong? Use your energy, fear and anxiety to take action, do something, execute your plan. Here’s how to start RIGHT NOW:

Drink 1 glass of pure water.

Take a 10 minute walk.

Choose extra veggies at your meal.

Skip one sugary drink.

Take 3 deep breaths.