Kneeling Hip Stretch

Stretching the front of your hips will feel good after sitting for a long period of time. You’ll also appreciate this stretch after a tough leg workout. Begin by kneeling with your right knee on the floor, and your left foot forward and flat. Next tuck your pelvis under and lean forward with your hips 2-3 inches. For more of a stretch, place a strap around your right foot and lift up slightly. Hold for 10-30 seconds, and then release. Repeat the stretch kneeling on your left knee, with your right foot forward and flat.

*Consult your physician before performing exercise.

Kneeling Hip Stretch

Toe Touches for Core

Toe touches work your entire core, hips, legs and arms all in one challenging move. Begin by lying on your back on the floor. Raise both legs up off the floor, with your knees slightly bent. Next, exhale and reach both arms up to touch your shoes. Inhale and lower your upper body only half way down to the floor to complete one rep. Do ten times. For more of a challenge, lift and lower your legs and upper body simultaneously.

*Consult your physician before performing exercise.

Can you touch your toes?

Fit Mind:

Keep an open mind.

Instead of being locked in to one fitness routine, at one time, at one place, be open to where your fitness leads you. More importantly, be open to different types of fitness available right in front of you. If you’re finding an obstacle like scheduling, continues to get in your way to consistent fitness, sit quietly and think about a solution. Simply sitting in silence often allows the answer to come to you. There may be a new opportunity here, or a chance to change your approach for the better. For example, you may not always make your cardio class on time, but your daughters tennis practice is held right next to the school track. Any ideas? Another example may be, your lunch time seems to be shorter and shorter because of work pressure, but perhaps your morning walk with your dog can be filled with jogging intervals. Instead of becoming frustrated at what life throws your way, become open at how you can make it work. There’s always a way. Sit quietly, think about your fitness and healthy lifestyle, and see what ideas float in and out of your mind.

Keep an open mind to fitness

Healthy Mind:

Fitness takes dedication.

Not every workout will be easy, convenient or go as planned. However, every workout will be worth it.  ALWAYS. Why? Workouts gains are cumulative. Not one workout will make or break your fitness. Every little bit counts! So how do you stay dedicated to your fitness?

Every day when getting up, recommit to making fitness a priority, pushing through negativity and logging a high-quality workout. Consider every workout as Day 1.

Break down your goals, set mini-workout goals, split up workouts for time-challenged days, enlist a training partner, club, or group workouts.

Set periodic fitness tests or workout challenges in the form of races or community-events. You’re less likely to miss a workout when your ego is on the line!

How’s your fitness dedication?

Fit Mind:

Give up your fitness excuses.

Excuses won’t get you fitness results. Hard work, dedication and consistency will. Eliminate your excuses by making a list of the most common reasons to skip a workout. For example, no extra time, not enough energy and no access to equipment. Along side each excuse, brain storm three ways to overcome each according to your own schedule and goals. If you’re stumped, ask a friend to look at your list and come up with a solution together. Fitness results happen by making a daily commitment to your workout. Make your dedication stronger than every excuse.

Give up your fitness excuses.

Take small steps to a healthy lifestyle

Small changes in health habits are more likely to be sustainable, lasting changes. Those who make large, sweeping, all-or-none lifestyle changes often burn out mentally or get injured physically from going from unhealthy to healthy in a day, or week. Make a few small changes at a time, every 2-3 weeks. Here are a few ideas to get you started:

1. Walk! Start walking more.

2. Drink one glass of water every morning.

3. Reduce your unhealthy snacks by one portion or piece per serving. Continue to reduce intake or portions by one every 2 weeks.

4. Take 3 deep breaths every time you get in your car.

5. When you go out to eat, skip dessert.

Small Steps to a Healthy Lifestyle

Get Fit Quick Tip:

Form your Fitness Team

Getting fit takes effort, support and accountability. Form a fitness team by asking others to join you in your healthy living journey. Set a time to meet once a month, or even once a week. Share your top 3 fitness goals, as well as your specific plan how you’ll accomplish each. Ask for regular support of accountability via emails, texts or phone calls. As you work toward your goals together, you’ll be able to share your successes and problem-solve to overcome any obstacles that may come up. Having your team to report progress to will increase adherence and consistency, as well as keep motivation high. Your motivation will soar through encouraging your team members to keep going, stick with it and never give up on their fitness goals. Consider your fitness team as a healthy living mastermind group getting together for the common purpose of creating a healthy mind, body and heart. Who will you invite to join your fitness team?

Your Fitness Team

Healthy Choices Add Up

Not tomorrow, today! What can you do RIGHT NOW to CHOOSE healthy?

Drink a glass of water.

Take 5 deep breaths.

Stand up.

Walk down the hallway.

Reset your posture: Pull your shoulders up to your ears, and then pull your shoulders down and back.

Eat veggies.

Say no to sugary snacks and beverages.

Call, email or text someone who makes you happy.

Watch a funny video on YouTube that makes you laugh.

Download a fitness or food tracking app.

Stand up for yourself.

Clean your desk.

Sit up straight.

Help someone else.

Pet your dog or cat.

Healthy Choices Add Up

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.

Get Strong!