October 17, 2017

Get Strong!

Get Fit Quick Tip:

Get Strong!

Lifting weights yields benefits far beyond strong muscles. Pushing your body hard during a workout will inspire and motivate all areas of your life. GO WORKOUT!

Reaching goals in the gym, motivates you to reach goals in your daily life. You’ll dream big!

Feeling strong is empowering. You’ll be inspired!

Having a strong body builds body confidence and self esteem. You’ll feel good.

Pushing through a tough workout will strengthen your mind. Ideas and solutions will come to mind.

Committing to finish a workout reminds you how strong and capable you are! You can do anything you set your mind to.

 

Take Responsibility for Your Fitness!

Get Fit Quick Tip:

Take responsibility for your health and fitness!

YOU are in charge of your workout! If you want to feel better, look better and function better, log consistent workouts. You can have more energy. You don’t have to live in pain. You don’t have to settle for poor posture. You can have strong muscles. Take responsibility RIGHT NOW by:

Get up earlier and log a home workout via YouTube, DVD or App.

Exercise at lunch.

Walk as much as you can during your day.

Sit less, take more breaks during your day.

If you don’t enjoy your workout, or at least part of it, try a new type of exercise. Keep trying new exercise until you find what works for you.

Join a community sports league or exercise class.

Train for an event like running or triathlon.

Schedule workouts with friends, instead of happy hours and meals.

Download a stretching app and do it every night after work.

Commit to a daily practice of deep breathing and meditation.

 

 

 

 

 

Should You Revisit Exercise Machines?

Get Fit Quick Tip:

Don’t underestimate exercise machines in the gym!

With the wave of functional fitness so popular, exercise machines can get lost, but they still hold value. What and how you work out should be determined by goals and ability. Consider your options, all your options, and a great option for you may just be exercise machines! Exercise machines provide guided range of motion in the tracking design of the machine. This means if you’re unable to stabilize your body position, the machine helps. If you like the option of different programming, routes and resistance, machines are a great choice. And if you’re wanting to isolate one part of your body, machines offer that option.

 

 

Post-Workout Stretch

Get Fit Quick Tip:

Seated Straddle Stretch

Add this post-workout stretch into your routine and feel the full body benefits. Begin seated with your legs wide. Sit up tall, inhale and reach up with your right hand. Exhale and gently reach your hand toward your left, bending your torso. Hold for 10 seconds, then release. Next, inhale and reach up with your left hand. Exhale, and gently bend to your right side. Hold for 10 seconds, then release.

 

*Consult your physician before performing stretch.

 

Little Bits of Fitness

Get Fit Quick Tip:

Lots of little bits of fitness add up to big health benefits.

You may not have a full 30 minute or an hour to devote to fitness, that’s understandable sometimes. So, do you have 5 minutes? 10 minutes here are there? Did an appointment or meeting cancel? Fitness is cumulative, so every little bit adds up to a stronger heart, lungs and muscles. Look around you during the day, do you notice ways to be active, more active? Take the stairs, park farther away from where you’re going, do balance exercises while standing in line, walk while waiting for an appointment, do range of motion when waiting, practice deep breathing, bike your errands, kick the soccer ball with your kids, romp with your dog. Every minute during the day of incorporating physical activity adds to your level of fitness. Keep moving!

Power Up your Pushups

Get Fit Quick Tip:

Power Up your Pushups!

Think of pushups as a moving Plank exercise. This exercise is as much about your core, as it is your upper body muscles. Keep your abs tight and body straight. Pull your shoulders down into your body and tuck your chin in. If you’re up for a challenge: Only push up half-way. Pause for one or two seconds, then immediately lower your body down into the next rep. For even more muscle work, do one set to fatigue (in good form) at the end of your workout.

 

*Consult your physician before performing exercise.

Posture Reset!

Get Fit Quick Tip:

Posture Reset!

Reset your posture after sitting at your desk with this exercise. Lie face down on your stability ball. Pull your torso up slightly to be in line with your legs. Tuck your chin into your chest. Raise both arms up to the side of your body. Rotate your hands to the outside of your body, so your thumbs are facing up. Balance with your legs, and lift both arms up about six inches. Pause for one seconds, and then slowly lower six inches. Start with ten reps.

 

*Consult your physician before performing exercise.

 

Row for Upper Body Strength!

Get Fit Quick Tip:

Row for upper body strength!

Rowing strengthens your upper back, lower back, shoulders, arms and core. Master proper form without weight first, and then choose a light weight to begin adding load to your muscles. Maintain proper posture and control during the entire range of motion. Bend forward from your hips, keep your back aligned with your chin tucked into your chest. Hold the barbell slightly wider than shoulder width. Pulling your shoulders back, lift the bar toward your belly button, pause, slowly lower the bar until your arms are straight. Start with 10 reps.

 

*Consult your physician before performing exercise.

 

Make the Squat Your Essential Exercise

Get Fit Quick Tip:

Make the squat your essential exercise!

A squat is a functional exercise. A functional exercise is a movement required often during your activities of daily living. How many times do you sit down and sit up during your day? Lots! Make the squat movement pattern your essential exercise. That means your main focus during a workout is to master, progress and challenge your squat exercise. Doing so will make this motion during your day much easier!

Here’s how to begin:

Hold a weight in each hand. Stand with your feet hip width apart. Bending from your knees and hips, sit back and lower your body down about ten inches. Pause for one second to reduce momentum, then stand up to complete one rep. Do eight to twelve reps in a slow and controlled pattern. Keep your spine aligned and belly button in.

 

*Consult your physician before performing exercise.

Need an attitude adjustment?

Get Fit Quick Tip:

Need an attitude adjustment? GO WORKOUT!

If you’re looking for a way to improve your mood, change your perspective or simply adjust your attitude, look no further than your workout. Exercise forces deep breathing due to the effort required. The result of deep breathing is stress reduction and a brain chemical mood boost. Exercise also brings emotions forward that need to be processed. Further, exercise clears your mind, allowing creative solutions to challenges to come to the forefront of our thinking. So, next time you find yourself grumpy, in a negative space or with a poor perspective, GO WORKOUT and enjoy the exhale!