December 14, 2018

Change Up Your Exercise Routine

Get Fit Quick Tip:

Change up your exercises!

If you’ve been doing the same workout for months and months, your body (and your mind) will benefit from unaccustomed exercise. Unaccustomed exercise simply means changing up your exercise routine! Doing so every 4-6 weeks means your body has to adapt to a new stimulus (or load), and this means your body will continue to get stronger. Changing up your exercise routine is also a great method to keep motivation high!

What are different variables in your workout to change?

Change out a specific exercise. For example, trade out a squat on the squat rack to holding two dumbbells.

Change the order of your exercises.

Add in a different workout component entirely. For example, add in a yoga class to your week.

Change up your rest time in between sets.

Change the format of your exercise routine. For example, try circuit training or super-sets.

 

 

 

 

 

Should you consider a fitness partner?

Get Fit Quick Tip:

Find a fitness partner!

If you’re short on motivation, find a fitness partner. You’ll be less likely to miss a workout when you know someone is waiting for you. What are additional benefits of having a training partner?

Adds support. Who better to know how much effort you’re applying than your fitness partner. He or she is there to provide encouragement when times are tough. Support is key for fitness success.

Provides accountability. Slacking off a little? Your fitness partner will let you know. Have made huge progress? Your fitness partner will let you know.

Encourages unaccustomed exercise. Working out with a fitness partner means you may try new workouts more often due to differing interests. Over time you’re able to introduce one another to your favorite workouts and types of exercises.

 

 

Train your Mind.

Get Fit Quick Tip:

Train your Mind.

Doubts about meeting your fitness goal? Normal. Unsure you’ll be able to keep up with your exercise program? Understandable. Anxious about your physical capabilities? Common. The answer is in training your mind by adopting a regular workout mantra. A mantra uses positive thinking to empower your mind, and in turn your body. Improving your mental fitness takes specificity and repetition, and is well worth the effort. Harness your mental power and strength by practicing just a few minutes throughout your day. Here’s how it works:

A mantra should begin with “I am…” or “I have…” For example, “I am a strong, steady and powerful runner.” Choose a sentence or phrase that includes your personal power words, and uses vocabulary in the present tense as if you’ve already reached your goal.  Recite your mantra regularly during your workout and during your day in general. Your mantra will act to silence the negative self-talk, and re-focus your efforts. Consider your mantra as your mental fitness program.

Connect with Others to Ramp Up Workout Motivation

Get Fit Quick Tip:

Connect with Others.

If you’re struggling with exercise motivation, connect with others who are also on your fitness journey. For example:

Take a fitness class. Look up the class schedule at your gym. Do an internet search for classes in your town. Visit your local community recreation center. Nothing is more inspiring than exercising along side of others who share in your journey to fitness.

Form a team. Is there a walk, run or bike ride in your town to raise funds and awareness for a cause that’s near and dear to your heart? SIGN UP! Recruit friends, family, neighbors, co-workers to join your team. Making a commitment to a team gives a deeper meaning and focus to your fitness. You’re less likely to miss a workout when others are counting on your participation.

Volunteer! Give back to get motivated. Volunteer for an athletic event in your town. From volunteering to hand out race numbers, to filling cups at a water stop, to working clean-up at a local athletic event, there is a volunteer opportunity for everyone. Simply ASK! Focusing on helping and encouraging others will inspire your fitness. Watching others cross their finish line will increase motivation to find yours as well.

Start your fitness journey TODAY with walking

Get Fit Quick Tip:

Get a pedometer.

How do you know how to improve if you don’t know where you are? Head to your local sporting good store and check out the options. There are many! Basic pedometers display total steps only. However, if you enjoy technology and data, the sky is the limit on functions of advanced pedometers. Sophisticated pedometers track not only total steps, but other aspects of healthy living as well. Both categories of pedometers are reliable and effective.

Wear the pedometer for a solid week, then average your steps.  Taking the average offers a great starting point to building your fitness. Remember, it’s the overall volume of your physical activity that’s important when beginning to prevent physical injury and mental burnout. The Surgeon General recommends logging 10,000 steps each day. Your goal is to increase steps gradually to 10,000 steps a day. As always consult your physician before beginning an exercise program.

Pedometers offer motivation to be active throughout your day. Instant feedback takes the guess workout out of your fitness. Simply put on your pedometer and GO!

 

Mix it up!

Get Fit Quick Tip

Mix it up! Change up a component of your workout routine every 4-6 weeks to:

Keep results coming. Your fitness will improve while adapting to a new challenge.
Increase motivation. Your mind and focus is required when learning new exercises or skills.
Decrease risk of injury. Changing the angle at which you’re working your body prevents over-training.

 

Our Get Fit Quick tip will always be easy to remember and you’ll be able to implement it the very same day. Our tip will be so clear and concise you’ll be motivated to forward it to all your friends and family to inspire them to live healthy and fit as well.

Friendly Competition?

Get Fit Quick Tip

Add in a little friendly competition to increase exercise motivation and adherence. No equipment needed. Recruit friends, family or co-workers to participate in an Exercise Challenge. Agree upon a prize or reward for the winner. Each participant logs total workout time each week. Add up your total at the end of the month. The participant with most logged workout time wins the prize, but everyone wins with improved health and fitness!

 

Our Get Fit Quick tip will always be easy to remember and you’ll be able to implement it the very same day. Our tip will be so clear and concise you’ll be motivated to forward it to all your friends and family to inspire them to live healthy and fit as well.

Need to clear your mind?

Get Fit Quick Tip

Need to clear your mind? Have a big decision looming? A tough work meeting on the horizon? Head out for a walk! Walking is a great way to increase circulation, decrease stress and muscle tension. You’ll be forced to breathe deeply, in turn you’ll rejuvenate your mental focus and concentration.

Check back often for your useful and practical healthy living and fitness tip! Our Get Fit Quick tip will always be easy to remember and you’ll be able to implement it the very same day. Our tip will be so clear and concise you’ll be motivated to forward it to all your friends and family to inspire them to live healthy and fit as well.

Does eating healthy take more time?

Get Fit Quick Tip

Want to save time during your week? Consider implementing Weekly Meal Prep on the weekend! 1. Plan your meals. 2. Make a shopping list. 3. Shop, wash, chop and store all ingredients in portioned containers. Then all you’ll need to do during the week is assemble and cook!

Find everyday, easy and practical healthy living and fitness tips in our Get Fit Quick column.

Giving Back

Get Fit Quick Tip

Need workout motivation? Volunteer for a local sporting event in your town. You’ll motivate your own fitness from the energy of the crowds, and assist fellow athletes. Volunteering is also a great way to check out a sport in which you’re interested in participating. Also consider, recruiting co-workers, friends and family to donate your time together. Check out your local community calendar or google your favorite non-profit for information on your local events. Sign up!

Find everyday, easy and practical healthy living and fitness tips in our Get Fit Quick column.