November 30, 2025

Dining out? Always do this before you go…

February 13, 2016 By Leave a Comment

Get Fit Quick Tip:

Research your options!

Planning ahead is key to a healthy lifestyle, and that means be informed. If you’re heading out to eat, one easy action sets you up for a healthy meal success. Seeking out information ahead of time takes the guess-work out of making nutritious food choices. So how do you do it?

Look up the menu online. Look up the menu online ahead of time to plan for a healthy meal. Firstly, you won’t get caught up in making a fast, pressured decision. Secondly, you won’t be distracted by others choices. Finally, you won’t be swayed by spontaneous cravings.

 

 

 

 

 

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Motivate with Group Fitness

February 11, 2016 By Leave a Comment

Get Fit Quick Tip:

Join Group Fitness!

Exercising along side others is motivating! Group fitness may just be the answer to keeping your workout motivation up. Here’s why you should consider group fitness:

Groups are energizing. Even if you’re not enthused to workout, there will someone else who is.

Groups are inspiring. Witnessing some one else push hard and work toward a goal will inspire your own effort.

Groups are learning opportunities. There undoubtedly will be someone in class who is more fit or more skilled than you. Learn from them!

Groups are encouraging. A “good job” or “way to go” from a fellow fitness enthusiast goes a long way when you’re having a tough day.

 

 

 

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Get Motivated by Voluteering

February 9, 2016 By Leave a Comment

Get Fit Quick Tip:

Volunteer!

What’s one sure fire way to ramp up your workout motivation instantly? Volunteer at a local athletic event or race. As each athlete passes, you’ll be inspired to reach your own fitness goals. Get motivated by giving back to your community where you train and race.

Here’s how to get started:

Research. Look in your local newspaper for a listing of events or do a simple online search of your community events. You’ll truly find a volunteer niche for everyone from walking, running, cycling, track competitions, weight lifting events, swimming, triathlon, and many supporting many charitable organizations.

Reach out. Call or email the event director or volunteer contact and ask where you may be most helpful. So many volunteer duties exist from a few days prior to the event to the event day itself such as from working the check-in tables, timing,  manning a water stop, to crowd control at the finish line.

Invite friends to join you. Send out a quick email or group text with time, day and details encouraging others to join in.

Be cheerful. Athlete volunteers have an extra special understanding of the details needed for competition. You’ll be able to make the athlete’s experience extra special by anticipating what they need, when they need assistance and how they need your support. Draw from your athletic experience and pay it forward.

 

 

 

 

 

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Circuit Training for Every Situation

February 6, 2016 By Leave a Comment

Get Fit Quick Tip:

Circuit Train!

What’s one workout mode that can be done indoors or outdoors, with or without equipment, whether you’re a beginning or advanced exerciser? Circuit training! Circuit training means moving from one exercise to the next without rest.

Set up a circuit of exercises. Choose from 3 exercises to repeat, on up to 10 or 12 exercises to perform consecutively.

Choose your format. Circuit strength exercises only, or alternate strength exercises with cardiovascular exercise in a circuit format.

Circuits are limited only by your creativity. Use whatever is around you, with safety as primary concern. Tables, chairs, benches, trees, steps, wall can all be used to assist your exercises. For example, Wall Squats, Bench Pushups, Chair Tricep Dips.

 

*Always consult your physician before beginning exercise.

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Get Functional with Your Fitness

February 2, 2016 By Leave a Comment

Get Fit Quick Tip:

Get Functional with Squats!

If your fitness goal is to complete your activities of daily living with greater ease and less effort, consider adding functional exercises like Squats into your workout routine.

Squats: An effective exercise that strengthens the entire muscle chain of your body. Although you’ll feel the lower body working the most, your internal stabilizing muscles are also working to maintain proper form, posture and control.

Here’s how to get started:

Consult a Fit Pro to learn proper form based on your ability. Every body is different, and therefore approach to a specific exercise may slightly differ as well.

Maintaining posture is paramount. Maintaining proper alignment is a prerequisite to performing an effective squat.

Master form before adding the load of weights. Adding load without controlling the motion increases risk of injury. Technique matters!

Choose free-weights if appropriate. Free weights require stabilization, instead of relying on the tracking of machine.

Progressions are endless. Varying the mode of the load creates an increased challenge for intermediate and advanced exercisers. For example utilize an exercise band, hold one or two dumbbells, incorporate a stability ball, stand on a balance disk, add a simultaneous upper body exercise, vary pace or vary the range of motion.

 

*Consult your doctor before beginning exercise.

 

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Need a Workout Motivation Boost?

January 31, 2016 By Leave a Comment

Need a motivation boost? Join #HealthyWayMag Fitness Chat every Monday 5pmP/8pmE on Twitter! Chat with fellow fitness-enthusiasts, pick up workout motivation and fitness tips.

Here’s how to join:

Log in to your twitter account. Enter #HealthyWayMag to follow the chat. Discussions questions will be posted as Question 1, “Q1″, Question 2 as “Q2″ and so on. Simply note your answer with designation “A1″ as answer to question 1. Tag your answers with #HealthyWayMag. Chat, interact with others and have fun!

 

Monday February 1, 2016 Giveaway from ROLL Recovery:

All athletes know workout recovery is just as important as the workout itself. Recover well with ROLL Recovery’s award winning and revolutionary massage rollers. The R8 model adjusts for different body areas and sizes, such as the upper leg and lower leg. It’s portable weighing in at only 2.5 pounds, so logging a deep tissue massage is easy just about anywhere.  Their new R3 Orthopedic Foot Roller is ideal to decrease foot pain and discomfort by targeting the inside, outside and center of your foot. It’s compact, non-slip and easy to use on any surface. This roller also works well to target smaller muscles. Follow them via @ROLLrecovery on Twitter to learn more!

 

 

 

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Are You Appropriate for Your Exercise?

January 28, 2016 By Leave a Comment

Get Fit Quick Tip:

Be Appropriate!

A component of long term, sustainable, effective exercise means being prepared and appropriate for your workout. Have full knowledge of what’s required from a physical perspective is obviously important for injury prevention, but so is having appropriate gear and clothing from a safety perspective.

Being prepared with appropriate gear, clothing and equipment for your specific exercise mode is key for effectiveness, and for your safety:

Shoes. Does your specific mode of exercise require a specific type of shoes? If you’re unsure, find out. Appropriate foot wear is essential to logging an injury-free workout.

Clothing. Prevent over-heating, chill, or clothing becoming lodged in equipment by knowing what attire is recommended. Ask for details of  appropriate attire for your activity.

Fitness prerequisite. What fitness level is required or recommended for your desired activity? Don’t be a liability for fellow exercisers by attempting a workout that is out of your ability.

 

 

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Short on Time?

January 27, 2016 By Leave a Comment

Get Fit Quick Tip:

Break it down!

If you’re short on time, find a way to adjust or modify your schedule to keep your fitness on track. Here are a few ideas to keep you going:

 

Double up. If time is tight on your scheduled workout day, double up on your cardio the following day if possible.

Impromptu physical activity. Add in fitness everywhere and anywhere. Take the stairs, walk the errands.

Body weight exercise. Revisit the old days of gym class, and perform a circuit of Push-Ups, Planks and Squats to overload your muscles.

Back to basics. Seated stretching and range of motion are exercises that may be performed anywhere without equipment, and both have health benefits.


 

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Is Your Office Fitness Friendly?

January 25, 2016 By Leave a Comment

Get Fit Quick Tip:

Create an Active Office!

Whether you work at home, outdoors, or in a office, creating a fitness-friendly atmosphere is possible. Here’s how to get started:

 

Walking club. Set up a regularly scheduled lunch time walking group.

Coordinate classes. Enlist the help of a Fit Pro to hold noon time or after work exercises classes in the conference room. Split the cost among all participants.

Stream workouts. Head to YouTube or a streaming workout service on your computer. Stream the workout in a common area before or after work.

Monthly competitions. Create a little friendly competition with a “monthly fitness challenge.” For example, logging the most steps with your pedometer, plank holds, pounds lost. Create teams by departments, raffle off prizes, offer incentives!

 

 

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Keep Fitness Motivation Going…

January 22, 2016 By Leave a Comment

Get Fit Quick Tip:

Plan Ahead!

Healthy living does NOT take the weekend off! Keep motivation going by planning your weekend-fitness ahead of time.

Here’s how to keep your workouts (and motivation) happening on the weekends:

Invite friends. Invite friends to join in your workout. You’ll catch up on the week and as the saying goes, time flies when you’re having fun!

Race. Racing is a great way to insure your workouts happen on the weekend. Competing side by side with thousands of new friends, the energy will feed your motivation for weeks and months to come.

Go early. Get up early and log your workout before the sun (and your family) rises. Morning workouts likely means fewer interruptions and distractions.

Include physical activity into your daily routine. If a structured workout is difficult, consider adding fitness bursts into your day. Walk the soccer field while your child plays, stand instead of sit, ride bikes instead of driving.

 

 

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