November 30, 2025

Legs ‘n Core!

November 15, 2016 By Leave a Comment

Get Fit Quick Tip:

Strengthen your legs and core with this balance exercise!

 

Stand on your right leg only. Bending from your hip only, lean forward until your torso is parallel to the floor. Lift your left leg so it is in line with your torso. Hold your arms wide to assist with balance. Tuck your chin into your chest and hold for 10 seconds. Release. Repeat standing on your left leg only.

 

*This exercise is for intermediate/advanced exercisers without injury concerns. Consult your physician before performing exercise.

 

 

Filed Under: Your Fitness Tagged With: , , , , , , , , ,

Add Function to your Fitness

November 11, 2016 By Leave a Comment

Get Fit Quick Tip:

Get Functional!

If you’re having trouble lifting or carrying, try adding a Squat with a Bicep Curl to your workout routine:

Stand with your feet hip width apart. Hold a weight on either side of your body. Bending from your knees and hips, lower your body down about 12 inches, keeping your elbows straight. Upon standing up, bend both arms into a bicep curl. Repeat the squat and extend your elbows again.

If you’re having trouble bending or reaching, add a One Leg-Hold and Reach to your exercise outline:

Stand on your right leg only. Stabilize your torso and reach your arms forward, without losing your balance. Hold for 2-3 seconds, then return to your standing upright position. Do 10 reps. Then, switch and stand on your left leg only, reach forward and hold.

 

*Consult your physician before performing exercise.

 

Filed Under: Your Fitness Tagged With: , , , , , , , , , , , ,

Quiet Your Mind

November 9, 2016 By Leave a Comment

Get Fit Quick Tip:

Quiet your mind!

Meditation does not have to happen sitting on the floor, in a quiet room. In fact, meditation or the action of quieting your mind and calming your body can happen anywhere, at any time. Here’s how:

Sit, stand or lie down comfortably. Close your eyes if possible.

Inhale and picture in your mind a place, person, object or space that gives you complete and total peace and calm.

The key is to make the experience “real” in your mind picturing every detail, and involving all of your senses. What do you see, hear, feel, smell?

Perform 3-5 inhale and exhale cycles as you take your mind into your experience fully.

Next open your eyes, shake out your muscles, and enjoy the mental refresh.

Filed Under: Your Fitness Tagged With: , , , , , , , , , ,

Stressed out? GO FOR A WALK!

November 8, 2016 By Leave a Comment

Get Fit Quick Tip:

GO WALK!

Walking provides stress-relief because:

Fresh air is energizing.

Natural light boosts mood.

Provides a distraction.

Forces deep breathing.

Circulates blood and decreases muscle tension.

Forces range of motion and decreases muscle and joint soreness.

Low-impact exercise means reduced pressure on your joints.

Can be social. Invite your friends!

 

Filed Under: Your Fitness Tagged With: , , , , , , , , , , ,

Big race coming up?

November 2, 2016 By Leave a Comment

Get Fit Quick Tip:

Stick to the basics when planning for a race!

Nothing new on race day. This applies to food, hydration, clothing, and pacing. If you haven’t tried it in training, don’t do it in racing.

Research ahead of time. Do an online search of restaurants, grocery stores and markets in the area. Make reservations for dinner the night before. Plan out every detail of your breakfast.

Plan morning-logistics. Expecting traffic? Parking troubles? Plan ahead. Know exactly how you’re getting to the starting line down to the route, the mode, the exact departure time, closed roads and traffic control information, and the exact drop off or parking details.

 

Filed Under: Your Fitness Tagged With: , , , , , , , , , , , ,

Should the Stationary Bike be on your cardio list?

November 1, 2016 By Leave a Comment

Get Fit Quick Tip:

Stationary Bike!

Whether your new to fitness or a seasoned veteran, keep the stationary bike on your cardio option list. Here’s why:

Non-impact. The bike is non-impact, which means there’s no impact stress on your joints.

Intensity is controllable. Add resistance or decrease it. Add elevation or decrease it. Your workout is up to you.

You have options. Choose between a recumbant bike or upright bike. If you have difficulty stabilizing your torso without back support, choose a recumbant bike. If you have knee or hip concerns and a large range of motion is difficult, choose a stationary bike.

 

*Consult a physician before beginning exercise.

 

Filed Under: Your Fitness Tagged With: , , , , , , , , , ,

Pushups= Total Body Strength

October 28, 2016 By Leave a Comment

Get Fit Quick Tip:

Pushups for total body fitness!

Do pushups for total body strength and fitness. Core, upper body and lower body are all under constant tension to perform a pushup properly. Do pushups with your hands on a step, bench or the floor. Your legs can be straight with your whole body up off the floor, or place your knees on the floor to reduce abdominal muscle tension. Despite requiring no additional equipment, performing pushups properly calls for practice and awareness. Be mindful not to adapt two commonly seen compensating patterns:

Don’t hunch your shoulders! Keep your shoulders away from your ears. Drop your chin to your chest to keep your neck aligned with your spine.

Don’t sag in the middle. Pull your belly button up to your spine. Keep your leg muscles tight with your hips in line between your shoulders and your hips.

*Consult your physician before beginning exercise.

Filed Under: Your Fitness Tagged With: , , , , , , ,

Get Your Mindset Right

October 27, 2016 By Leave a Comment

Get Fit Quick Tip:

Mindset Matters!

Emotional wellness is just as important as physical wellness. If your workouts have been off track, check your mindset. Get your mind right and your body, and your workouts, will follow. Here’s how to get started:

Communicate clearly. What exactly is it you want to accomplish? Be clear.

One action a day. Take one action, behavior or motion toward your goal each day. Taking regular consistent action will build momentum.

Review. Ask yourself what is working and what is not working. Be willing to adjust your course along the way.

 

Filed Under: Your Fitness Tagged With: , , , , , , , , , , , , ,

Stress Relief Made Simple

October 25, 2016 By Leave a Comment

Get Fit Quick Tip:

Breathe and Move!

Stressed out? When you’re stressed out breathing becomes shallow and muscles become tight. Eliminate stress from your body and your mind with these actions:

Inhale for 2-3 seconds pulling your shoulders up to your ears.

Exhale slowly for 3-4 seconds pulling your shoulders down and back.

Repeat 3 times.

Next head out for a 5-10 minute power walk. Move your arms as you walk and turn over your legs quickly. Walk your hallway, your office, your complex or around the building. A brisk walk forces deep breathing. Deep breathing is where muscle tension is reduced and stress relief happens. Enjoy!

Filed Under: Your Fitness Tagged With: , , , , , , , , , , ,

Do Star Jumps!

October 21, 2016 By Leave a Comment

Get Fit Quick Tip:

Add in Star Jumps!

Increase your workout intensity by adding in cardio bursts. In between every set or in between groups of exercises, doing 30 to 2 minutes of cardio will burn additional calories. Cardio bursts are also a way to mix up your workout, challenge your muscles, prevent boredom and add a fun component. Another option is to combine star jumps with burpees, jump squats or plyometrics for a challenging high-intensity cardio workout. Here’s how to get started:

Begin standing with your arms at your sides. Jump straight up and extend both arms and legs out the side creating a star shape with your body. Land gently with your arms and legs together. Bend your knees and immediately perform another star jump.

 

*Consult your physician before performing exercise.

Filed Under: Your Fitness Tagged With: , , , , , , , ,
« Older Posts
Newer Posts »