November 30, 2025

Ab Tuck and Crunch

October 20, 2016 By Leave a Comment

Get Fit Quick Tip:

Ab Tuck and Crunch

If you’re looking to challenge your abs, try this move. Begin lying flat on the floor, next lift up your upper body with your arms in front of you for balance. Then, lift both legs up off the floor to your starting pike position. Next, exhale and pull both knees into your chest while stabilizing your torso in the incline position. Inhale and return to your staring pike position. Repeat 10 times.

 

*Consult your physician before performing exercise. This exercise is for those without injury concerns.

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Post-Workout Stretch

October 18, 2016 By Leave a Comment

Get Fit Quick Tip:

Standing Hamstring and Low Back Stretch!

Begin standing. Place your right foot forward of your left about 2 feet and slightly wider than your hip. Keep both knees slightly bent. Bend forward slowly and place one hand on either side of your right leg for support. Another option is to place both hands on your right thigh for support. Tuck your chin into your chest. Hold for one deep breath, then release and return to a standing upright position. Repeat with your left foot forward.

This stretch is for those without injury or balance concerns.

 

*Consult your physician before performing exercise.

 

 

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Build a Strong Back

October 13, 2016 By Leave a Comment

Get Fit Quick Tip:

Strengthen your Back.

Build a strong back by performing this exercise. Begin on the floor on your hands and knees. Keeping your spine aligned and belly button pulled up, lift your right hand and your left knee up off the floor. Return to the floor, and immediately lift your left hand and your right knee up off of the floor. Repeat alternating movement until 10 reps are complete. To progress, lift your right hand and extend your arm forward parallel to the floor. At the same time, lift your left knee up off of the floor and extend your leg until it is parallel to the floor. Hold for a count of 5, then release. Repeat the same movement with your left hand and right knee.

 

*Consult your physician before performing exercise.

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Sitting all day? Do this stretch…

October 12, 2016 By Leave a Comment

Get Fit Quick Tip:

Standing Hamstring Stretch

Been sitting a lot? Stretch your hamstrings a lot!

Begin standing, facing a step or chair. Place your right foot up on the chair. Keeping your back straight, bend forward slightly from your hips. Hold for 10-30 seconds, then release. Repeat the stretch placing your left foot up on the chair. Bend forward from your hips, hold for 10-30 seconds, then release.

 

*Consult your physician before beginning exercise.

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Add an Exercise Band

October 11, 2016 By Leave a Comment

Get Fit Quick Tip:

Add an Exercise Band to your Lunge!

Hold both ends of the exercise band securely with each hand. Place your right foot on top of the band, so the band is securely under your arch. Step back with your left foot about 3 feet, so your right knee is directly over your right ankle. Bend both arms and hold the band into your body. Next, bend both knees and lower your body down toward the floor 10-12 inches. Straighten both knees to complete one rep. Do 10-12 reps with your right leg forward. To release, straight both arms and bend forward to put slack on the band, then carefully step off of the band. Repeat placing your left foot on the band.

*This exercise is for intermediate/advanced exercisers without injury considerations.

**Consult your physician before performing exercise.

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Is Range of Motion Exercise for You?

October 6, 2016 By Leave a Comment

Get Fit Quick Tip:

Do Range of Motion!

Range of motion exercise is moving a joint through it’s pain-free rage of motion to increase circulation and mobility. Ankle range of motion serves as a great pre-exercise to high-impact and low-impact exercise. Here are 3 ankle range of motion exercises to get started. Do each 5-8 times.

Lift toes/Lower toes.

Circle your ankle in both directions.

Rotate the bottom of your foot in and then out.

 

 

*Consult your physician before beginning exercise.

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Should you skip the warm-up?

October 5, 2016 By Leave a Comment

Get Fit Quick Tip:

Always warm-up for your workout!

A warm-up is an essential component of your workout and should NOT be skipped, or even abbreviated. Prepare your body for exercise with 8-10 minutes of dynamic (moving your body continuously) exercise. You’ll prepare your muscles and your cardiovascular system for the increased work load of exercise. A proper warm-up is any movement of your major muscle groups aerobically. For example:

Walking. Walking outside or on the treadmill makes a great warm up for just about every activity. Start slow and build up speed.

Calisthenics. Jogging, jumping jacks, hopping are all great warm up activities that move many muscles and increase our core temperature.

No load exercises. Perform your weight exercises, without weight. No load exercises are great to develop muscle memory patterns as well.

Range of motion exercises. Move each joint through it’s natural range of motion. For example, wrist circles, ankle circles or knee bending and extending. Do 5-8 reps.

*Consult your physician before beginning exercise.

 

 

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Stretch for Runners

October 4, 2016 By Leave a Comment

Get Fit Quick Tip:

Standing Inner Thigh and Hamstring Stretch

Do this stretch for runners after your next workout. Begin standing and pull your right foot up in front of your belly button. Move your right knee to the side of your body. Hold your lower leg and ankle with both hands, keeping  your lower leg parallel to the floor. Keep your torso straight and shoulders back. Hold for 10-30 seconds, then release. Repeat pulling your left foot up in front of your body. Using both hands hold your left calf and ankle, letting your knee fall to the side. Hold for 10-30 seconds, then release.

 

*Consult your physician before beginning exercise. This stretch is for those without injury concerns.

 

 

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Add this stretch into your workout plan

September 29, 2016 By Leave a Comment

Get Fit Quick Tip:

Quad Stretch!

Do this quad stretch at the end of your workout to stretch the front of your thigh and hip. Stand up straight. Bend your right knee and lift your right heel behind your body, toward your low back. Hold your foot with your right hand. Keep your torso straight and shoulders down and back. Hold for 10 seconds, then release. Next, bend your left knee and lift your left heel behind your body, toward your low back. Hold your foot with your left hand for 10 seconds, then release.

 

*Consult your physician before beginning exercise.


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Crunch-less Abs

September 28, 2016 By Leave a Comment

Get Fit Quick Tip:

Take your Abs on the go with this crunch-less ab exercise!

Begin standing. Place both hands behind your head with your elbows wide. Lift your right knee out to the side of your body and move toward your right elbow, then return to the floor. Perform 10 times. Next, lift your left knee toward your left elbow, then lower. Repeat 10 times. To progress, keep your foot up off the floor as you lift and lower your knee.

 

*Consult your physician before beginning exercise.

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