March 19, 2024

Get Moving While You Wait

Fit Body:

Stop wasting time! Get moving while stuck in line.

Stuck waiting in line or waiting for an appointment? Do a few exercises to make use of the time.

Toe Raises. Lift your toes, then lower. Do 10 reps.

Heel Raises. Lift your heels, then lower. Do 10 reps.

Stand on one leg. Hold for 10 seconds.

Standing weight shifting. Stand with your feet hip-width apart. Lean to the left and then the right. Do 10 total reps.

Standing Knee Raises. Alternate lifting your knees as if climbing stairs.

 

Health Inventory

Healthy Mind:

Take a health inventory

Your number on the scale is merely one component of your health and fitness. Your clothing size is also simply one component, that many would argue isn’t relevant to gauging health at all. Instead of focusing on being thin, focus on your total physical, mental and emotional health. Here’s your new checklist:

How do you feel during your day? Do you have energy?

How do you function during your day? Can you lift and carry everything you need to? Can you bend and reach easily?

How is your emotional state most of the time? We’re not talking about the every so often sadness, frustration or anger. Is there an emotional trend you notice?

Do you experience any systemic or bodily malfunctions? For example, regular digestive distress, regular aches or pains?

If any of your answers make you uneasy or aren’t what you want, need or expect, time to visit your physician.

 

 

 

Your Fitness= Try and Try Again!

Healthy Mind:

Your Fitness= Try and Try Again, and then try again until you find what inspires and motivates you.

If you’re not finding fitness that suits you, try and try again. There is something for every one, every ability, every personality, every time constraint, financial situation, gear availability and age.

 

How’s your Mental Fitness?

Fit Mind:

Keep thoughts positive!

You are what you think you are! Strong, powerful, capable? Weak, tired, defeated? Mental fitness is part of a healthy lifestyle. Mental, emotional and psychological fitness is what keeps you focused, determined and moving along the path to accomplish your goals, especially when times are tough. Adopt a workout mantra to repeat while exercising to keep self-talk positive. I am strong. I am powerful. I am capable. Repeating your mantra when workouts are tough or focus is lacking will serve as a moving meditation, powering you forward and through. You will become what you believe, think, say and do. Keep it positive!

Find a Fitness Mentor

Fit Mind:

Find a Fitness Mentor

Having a mentor is helpful for all walks of life, and fitness is no different. Do you know someone who has a solid fitness routine, a compatible fitness philosophy and is someone you respect and admire? Ask him or her to be your fitness mentor. All this means is if you have questions, need support or encouragement, or are looking for a resource, you can ask him or her. Everyone was a beginner at some point, and most people are more than happy to offer a hand to others also on their fitness journey.

Your Fitness: Keep moving forward!

Get Fit Quick Tip:

Keep moving forward!

Moving forward, no matter how slowly, is better than standing still. Keep putting one foot in front of the other. Keep moving forward. If can’t do 5 more reps, do 1 more rep. If you can’t do 10 more minutes of cardio, do 2 more minutes. Find a way,  an opportunity, a will, a motivation to muster up some grit and keep moving your fitness forward.

Focus your motivation

Get Fit Quick Tip:

Focus your motivation FORWARD!

Focus your motivation to keep moving forward. Your thoughts and words matter, so keep both positive and use words like “I am…” .  Make a decision right now to focus on what is possible for your fitness. Here’s how to start:

Commit daily to your goal.

Speak your goal aloud often.

Take at least one action step toward your goal each day.

Practice gratitude for each successful step accomplished toward your goal.

Instead of focusing on what you’re unable to do, focus on what you’re able to do! How can you keep moving forward?

 

 

Add in Agility!

Get Fit Quick Tip:

Add Agility!

Agility, how well you move, is an important part of fitness. If you’re playing a sport that involves frequent cutting or changing direction like tennis, basketball or soccer, agility is essential. You’ll move easier, faster, and reduce risk of injury. Adding agility into your workout is as simple as working a pattern on the floor around objects, a course, or a specific direction. Use an agility ladder, cones, rings or any objects that are safe and secure on the floor. Set your pattern, start your timer and GO! Be creative and add an agility component to your workout, and you’ll see and feel results fast.

 

Get your mind right!

Get Fit Quick Tip:

Set your mind to reach your fitness goals!

Get your mind right in your fitness, and you’re half way there! A supportive mindset can be accomplished in spending a few minutes every day. Sit quietly and visualize accomplishing your goal- How will you feel? What will you see? What will you say? It’s important to include all your senses in your visualization and make it feel “real” to your mind. Get your mind right to reach your goals!

 

Get healthy living on your schedule!

Get Fit Quick Tip:

Calendar it.

Put your priorities into a set schedule. If you schedule your priorities, you’ll find it easier to carve out the time on a regular basis. Find what works for you and be consistent! Here are 3 healthy lifestyle actions to keep consistent in your schedule:

Weekly Meal Prep. Eat healthy by having nutritious meals and snacks on hand during your week. Sunday afternoon is a popular time for many to shop, chop, cook and portion out their meals and snacks for the week.

Workouts. Schedule your workouts at the beginning of each week. For many, morning workouts means fewer interruptions and distractions.

Bedtime. Bedtimes are not just for kids! Set a bedtime to guarantee rest and recovery. Set a goal to achieve 7-8 hours of sleep each night.