June 18, 2019

Is fear holding back your exercise?

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!

 

Celebrate Your Fitness!

Celebrate your Fitness!

Join #HealthyWayMag Fitness Chat EVERY Monday 5pmP/8pmE on Twitter and celebrate your fitness! Regardless of where you are on your fitness journey, it’s important to stop along the way and acknowledge how far you’ve come, the strength and conditioning you’ve gained and the skills you’ve mastered.

You’ll also pick up workout motivation, exercise accountability and fitness tips for the week. Consider this your virtual fitness club meeting to jump start each week exciting about living healthy and fitness. 

Here’s how to join:
Log into your Twitter account.
Enter #HealthyWayMag to see the chat feed.
Chat with others, offer your thoughts and input on questions, have fun!

 

Monday July 11, 2016 #HealthyWayMag Fitness Chat is Sponsored by Running on the Wall:

Looking for a way to acknowledge your running friend or family member on run well done? As “your gift source for running”, Running on the Wall is your one stop shop for gifts for runners. They offer everything to commemorate and motivate running miles from decals and magnets to race bib displays and medal displays. Offer a thoughtful token of congratulations with a small gift to acknowledge their race commitment. And don’t forget to celebrate your own success! Have you completed a racing goal that you’d like to show off? Don’t hide your medals in a drawer or closet when a high quality display is just a click away. And as a bonus, seeing your medals regularly will provide visual reinforcement of your workout and training efforts, super-charging your fitness motivation! On their website you’ll also find apparel, motivational plaques and jewelry for every runner and every distance. Visitors can also commemorate participation in the hot trend of virtual races with running hats, shirts and medals. Follow them on Twitter, @Gift4Runners.

Get your Fitness Back on Track

Get Fit Quick Tip:

Break down your fitness plan.

On your journey to fitness, setbacks will happen. Get back on track by:

Get up early and log a workout.

Break up your cardio and strength training workouts. For example, 20 minutes cardio in the morning, and then 20 minutes body-weight workout in the evening.

Weekend workouts. Plan ahead for days in the week when your schedule is most flexible.

Look for gaps. Do you have 20 minutes in between appointments? Pack athletic shoes in your car and go for a walk.

Call a friend. You’re less likely to skip a workout, when your friend is waiting for you.

Pushups…To Go!

Get Fit Quick Tip:

 Pushups…To Go!

Choose any solid and stable surface and crank out a set of 5-10 pushups. The sink, counter, desk top, back of a chair, hood of your car, park bench, all provide great surfaces to add fitness into your day. The key is to maintain good posture with your back straight. Here are a few progressions if you’re looking for variations:

Lift and hold one foot up off the floor.

Slow your pace to allow a 4 second count when lowering and pushing.

Add in a 10 second plank hold in between each rep.

Lift and hold one leg out to the side of your body.

Hold the pushup for 5 seconds when your arms are bent.

Extend your elbows only half way up when pushing.

 

*Consult your physician before beginning exercise.

 

 

 

Progress your Ab Plank

Get Fit Quick Tip:

Side Plank

Lie on your right side on the floor. Place your right hand on the floor directly below your shoulder. Place the outside of your right foot on the floor, with both legs straight. Lift your body up off the floor and hold your body straight in a side plank position. Release by dropping your hips to the floor. Repeat with your left hand and left foot on the floor. Lift your body up and hold the side plank position. Begin with a ten second hold on each side. Breathe through each plank, hold your belly button in tight and maintain proper spinal alignment.

 

*Consult your physician before performing exercise.

Fitness Opportunities are Everywhere!

Get Fit Quick Tip:

Fitness opportunities are everywhere!

LOOK around you, there are fitness opportunities everywhere! Not all exercise has to be structured to count toward your fitness. With creativity and imagination, fitness opportunities can be found in a park, school yard, soccer field, housing complex, and so on. Here are a few to get started:

Wall: Wall Squat- Stand with your back against a wall and your feet about 12 inches from the wall. Keeping your torso on the wall, slide down the wall about 12 inches. Hold for ten to thirty seconds.

Stairs: Stair Intervals- Jog up 10-20 stairs. Turn around and immediately walk down the stairs. After ten seconds rest, repeat the stair interval.

Bench: Pushups- Place your hands on a bench about shoulder-width apart. Extend your legs out straight so only your toes are on the ground. Keeping your torso straight, lower your chest toward the bench, and then return to your starting position.

 

*Consult your physician before beginning exercise.

WORK for your fitness!

Get Fit Quick Tip:

WORK HARD for your fitness!

Your workout is supposed to be challenging, that’s the point! Challenging is where results happen. There are no short cuts, easy roads or lazy days when it comes to improving your health and fitness. Instead of being afraid of hard work, discomfort, sweat and burning muscles, embrace the effort! Here’s what may happen during a high-quality workout:

You may sweat.

Your muscles may burn.

You may become fatigued.

Your heart rate may increase.

Your breathing may become challenging.

You may be physically uncomfortable.

You may have to dig deep mentally.

You may struggle to complete the workout.

 

 

 

Start a Fitness Tradition

Get Fit Quick Tip:

Start a tradition… of fitness!

Pick one day or one special occasion and initiate a fitness tradition. Begin with friends and family, and then invite neighbors, coworkers, and others from there. Perhaps a 2 mile walk on a designated route or time, or a 4 mile bike ride to a special destination, or maybe a 2 mile hike to an inspiring look out or peak. Let your imagination go and see where it takes you!

To get started:

Designate the same day each year. Planning your fitness tradition to happen on a holiday, or particular day each year, allows others time to plan to take part.

Follow a designated mileage or duration. A set goal or miles or duration allows everyone to train and prepare for your tradition.

Include the FUN. Add music, fun costumes, special invited guests or snacks! The sky is the limit.

Choose a person or cause to honor with your tradition. Honoring a special cause or person gives the tradition value and purpose.

 

 

Need Exercise Inspiration?

GET INSPIRED with #HealthyWayMag Fitness Chat every Monday at 5pm(Pacific)/8pm(Eastern) on Twitter! Every person experiences a slump or setback on your fitness journey. Most important is to not let bumps in the road derail your efforts entirely! Get back on track by relying on others for encouragement, support and accountability. Join our weekly fitness chat on twitter for workout tips, ideas, support and accountability. Stay strong, stay focused and stay inspired!

Here’s how to join:
Log onto your Twitter account and follow @HealthyWayMag to view the chat questions.

Questions for discussion will be posted as Question 1, “Q1″, Question 2, “Q2″ and so on.

Offer your opinion and experience via answers to Question 1 noted as “A1″, designating your answer to Question 2 as “A2″ and so on.

Chat with others, exchange ideas and have fun!

Monday May 23, 2016 #HealthyWayMag Fitness Chat Sponsored by Handana:
Handana is an innovative sweatband designed specifically to be worn on your hand. Their unique and patented fit allows you to be hands-free when running, cycling, in the gym, or any other sport!  Handana is proudly made in the USA. Using soft, durable and completely machine washable fabric, they fit all sizes and most color preferences. Handana is gentle on your skin, so if you have allergies or sensitive skin there’s no need to worry. You’ll be inspired to reach your finish line! To order yours go to www.myhandana.com!

Stand Up Straight with this Stretch!

Get Fit Quick Tip:

Stretch your Chest and Front Shoulder!

Stand up. Place your right hand on the wall or door frame slightly lower than shoulder level. Keep your elbow straight, and gently turn your body away from your hand. Pull your right shoulder down and back feeling a stretch across your chest and front shoulder. Hold for 10 seconds, then release. Repeat the stretch placing your left hand on the wall or door frame.

Stretching your chest and front shoulder allows for proper posture. This means you stand up straight, longer! Proper posture reduces muscle tension and stress that comes from slouching. Taking regular stand up stretching breaks during your day reminds your body of neutral or a properly aligned body position. You’ll have more energy and feel better!

 

*Consult your physician before performing exercise.