November 30, 2025

Neck tension slowing you down?

August 4, 2016 By Leave a Comment

Get Fit Quick Tip:

Ease neck tension with this simple stretch!

Sitting at a desk all day? Do this neck and shoulder stretch to ease muscle tension.

Begin by pulling your shoulders down and back. Inhale and drop your right ear toward your right shoulder. Place your left hand on your left shoulder to build awareness of your shoulders being straight and level. Exhale, count to 10. Release the stretch. Repeat by first pulling both shoulders down and back. Next inhale, drop your left ear toward your left shoulder. Place your right hand on your right shoulder. Exhale, count to 10. Release the stretch.

 

*Consult your physician before performing exercise.

 

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Your Health: Small Changes Stick

August 3, 2016 By Leave a Comment

Get Fit Quick Tip:

Small changes to health will stick!

Getting healthy does not happen overnight. A common mistake of many attempting to live healthy is doing too much too soon. The result is falling back into old unhealthy habits when times are tough. So how do you stick with it? Make one small change each week and the changes will stick. For example:

Instead of setting a goal to exercise 5 days a week, commit to 3 days.

Instead of vowing to give up all sugary foods, start by reducing by one serving each day.

Instead of jumping right into a high intensity weight training routine, begin with 2 days a week working the full body.

Take a one-at-a-time approach. Can you reduce an unhealthy behavior by 1? Can you add a healthy behavior by 1?

 

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Take a Breather…

August 2, 2016 By Leave a Comment

Get Fit Quick Tip:

Mindful Breathing!

No, you don’t always need a quiet room. No, you don’t need to be sitting cross-legged on the floor. No, you don’t need to be wearing workout wear. Anywhere, anytime, your stress-reducing move is just seconds away. Here’s how:

Inhale through your nose for a count of 3-4 seconds. Hold for 1 second. Exhale through your mouth for a count of 4-6 seconds. Each time a thought races into your head, simply clear your mind and return your attention to your breathing. Repeat until you’re able to completely clear your mind.

A regular habit of mindful deep breathing will reduce muscle tension and mental stress of every kind.

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Challenge your Core with the Stability Ball

July 28, 2016 By Leave a Comment

Get Fit Quick Tip:

Incorporate the Stability Ball!

Incorporate exercises on the stability ball for a core challenge.

Sit on the ball. Lift your right foot up off the floor and extend your right knee. Hold for 10 seconds, then release. Next, lift your left foot up off the floor, extend your left knee and hold for 10 seconds. Release.

(Choose the appropriate size stability ball for your height and ability.)

 

*Consult your physician before beginning exercise.

 

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Is fear holding back your exercise?

July 26, 2016 By Leave a Comment

Get Fit Quick Tip:

Embrace your exercise fears!

Is fear getting in the way of your fitness? What exercise or sport would you be participating in if you weren’t afraid, anxious or nervous? Embrace the fear and keep moving forward. Here’s how:

Ask for help. Everyone was a beginner at some point. Don’t know what to do? Ask your friends, a professional, the front desk staff.

Start slow. Afraid you won’t be able to complete an entire spin class? Don’t! Share your thoughts with the instructor and set your goal to complete 30 minutes (with a proper warm up and cool down.)

Break it down. Always wanted to try rock climbing? Great! Break it down by firstly, simply visit your local rock gym. Second, ask if you’re able to observe others climbing. Third, inquire about lessons or classes. Fourth, climb!

 

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Motivation…Guaranteed.

July 22, 2016 By Leave a Comment

Get Fit Quick Tip:

Participate in a Race!

Competition doesn’t always have to be intense, anxiety-inducing and stressful. Racing can, in fact, be motivating, inspiring and fun! Not only does racing yield physical benefits, but many non-physical benefits as well. Here are 3 non-physical benefits of racing and why you shouldn’t automatically rule it out in your athletic journey:

Racing allows time alone with your thoughts. That’s right, if you’re always running here and there, racing allows a set period of time to RELAX, take in the view and gather your thoughts. Or simply blank your mind and don’t think about anything at all!

Racing can be FUN. Remember your care-free days of dashing around the playground at school, or racing through the park with friends? Unless you’re competing for sponsors or qualifications, racing can be pure, easy, adult-allowed FUN.

Racing feeds your spirit. Yes, competition is a great workout. However, racing will also feed your spirit as you witness the friendship among athletes who have just met, the encouragement one athlete offers to another, the support and genuine care volunteers give to competitors. Allow these actions to move you and feed your motivation.

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Strong with Step Ups

July 21, 2016 By Leave a Comment

Get Fit Quick Tip:

Get Strong with Step Ups!

Build strong legs with this challenging exercise. Hold a weight in each hand. Stand facing a stable bench or secure chair. Step up on the bench with your right leg only. Transfer your body up onto the bench. Slowly lower your body back to the floor leading with your left leg.  Return to your starting position with both feet flat on the floor to complete one rep. Next, step up with your left leg, then slowly lower leading with your right leg. Begin with ten reps total.

A few form pointers:

Maintain proper spinal alignment with your shoulders down and back.

Maintain core stability holding your belly button in.

Control is key. Slowly lift your body, pause, slowly lower your body, pause. No bounce. No swing.

Exhale when you lift. Inhale when you lower.

*Consult your physician before beginning exercise.

 

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Your Workout Choice

July 19, 2016 By Leave a Comment

Get Fit Quick Tip:

Workout by Design.

Get what you need from your workout. Exercise is not a one size fits all approach. Just as your mood, energy and motivation changes, your workout approach can change with it. Do a body scan from head to toe, how are you feeling? Here are a few ideas to get started:

Need to de-stress? Try yoga.

Need to expend energy? Go for a run.

Want the motivation of a group? Take a cycling class.

Need to exhale? Join a stretching class.

Looking for peace and quiet? Try hiking.

 

 

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Seated Stretch at the Office

July 14, 2016 By Leave a Comment

Get Fit Quick Tip:

Seated Hip Stretch

Sit forward in your chair. Cross your right ankle over your left knee. Sit up tall. Hold for ten to thirty seconds, then release. Next, cross your left ankle over your right knee. Lift your chest and sit up tall. Hold the stretch for ten to thirty seconds, then release.

 

*Consult your physician before performing exercise.

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Bored with your Ab Exercises? Try this!

July 12, 2016 By Leave a Comment

Get Fit Quick Tip:

Flutter Kicks for Abs!

Bored with your Ab Exercise? Try this!

Lie on your back on the floor. Stabilize your midsection by pulling your belly button in toward your spine and maintaining neutral lumbar position. Lift both legs up off the floor, alternating. Match each lift and lower with an inhale or exhale. Start with 10 reps.

To progress: Lift both legs up off the floor and cross your ankles in a scissor kick.

 

*Consult your physician before beginning exercise.

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