July 21, 2019

Get Motivated!

Get Motivated!

Join #HealthyWayMag Fitness Chat Monday 11/21 at 5pm(Pacific)/8pm(Eastern) on Twitter!

Pick up exercise tips, inspiration and accountability. Find support on your fitness journey and solutions to your challenges. Discover how others are making healthy living happen. Here’s how to join:

1. Log into twitter.

2. Enter #HealthyWayMag to follow the conversation.

3. Chat with others, exchange ideas and have fun!

Be there for your opportunity to win a giveaway from ROLL Recovery.

Be Smart with your Fitness

Get Fit Quick Tip:

Be Smart with your Fitness!

Pain means stop. Pain has a very different feeling than muscle fatigue or muscle burn. Muscle fatigue is acceptable, joint pain is not. Don’t work into pain.

Dizziness should not be a part of your workout. Dizziness can be a signal that your body is not meeting its oxygen demands and intensity is too high. Decrease intensity.

Use muscles, not momentum. Swinging weights around uses momentum, not muscles. Momentum is where injuries happen. Ideally, you should be able to control the entire range of motion to overload the muscles adequately. Control the exercise for best results.

 

 

 

 

 

 

Make Workout Prep a Priority

Get Fit Quick Tip:

Weekly Workout Prep!

Once Monday hits, the week rolls fast and life gets busy. Make your fitness as convenient as possible so less time is wasted when schedules are tight. Make sure you have what you need for your workout, when you need it. Plan for your workouts for the week NOW!

1. Workouts planned and logged into your calendar.

2. Workout clothing washed, folded and packed in your drawer or gym bag. Shoes too!

3. Water bottle cleaned, filled and chilled.

4. Healthy pre and post-workout snacks portioned and packed in your container or bags.

5. Gym bag placed by the front door.

 

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.

Ask for Accountability in your Fitness

Get Fit Quick Tip:

Ask for Accountability!

Find a workout partner or exercise group to hold you accountable to your fitness. Simply knowing you have to report your progress, means you’re less likely to skip a workout. Here’s how to start:

 

Talk to your friends, coworkers or family. Ask if they have fitness goals. If so, ask how they stay on track.

Ask for what you need. What exactly are you asking of them? Be specific.

Define your terms. Be clear how you’ll communicate progress, how often and what the ramifications are for falling short.

Follow through. Stick to your agreed upon plan.

 

Catch the Enthusiasm!

Enthusiasm and passion for health and fitness is contagious, CATCH IT!

Join #HealthyWayMag Fitness Chat every Monday at 5pm(Pacific)/8pm(Eastern) on Twitter to find workout support, encouragement, accountability, tips, friends and FUN!

We chat about everything fitness from how to overcome obstacles on your fitness journey, how to recover after a setback, how to set goals, training tips, workout motivation and even specific exercise ideas. We also exchange ideas on gear picks, equipment faves and must-do races for runners, cyclists and triathletes.

Here’s how to join:

1. Log onto Twitter.

2. Enter #HealthyWayMag to follow the chat feed.

3. Interact, chat, have fun and exchange ideas with other participants.

4. Questions are posted as “Q1″. Participate by noting your answer as “A1″.

5. Tag your responses with #HealthyWayMag to allow other participants to see your contribution.

6. SUPER-charge your workout motivation!

 

 
Monday June 1, 2015 #HealthyWayMag Fitness Chat Giveaway from ROLL Recovery:
One lucky participant will win a R8 massage roller. Recover faster from workouts with their revolutionary R8 massage roller. Massage is a well known method to not only make your feel better and function better, but to recover from tough workouts and races faster and with greater ease. Using the R8 massage roller reduces inflammation, breaks up adhesions and increases blood circulation. It’s portable, easy to use and the benefits are instant. Join their Facebook community and follow them on Twitter to learn more about how they can help make YOUR fitness better. Bookmark www.rollrecovery.com!

 

 

 

Break through the Mental Plateau by Nicole Bryan

Break through the Mental Plateau

Are you experiencing a mid-year slump in efforts toward your fitness goals? If you’re dreading each workout, bored and uninspired, it’s time to try a few of these mid-year plateau busters to boost inspiration.

Race! That’s right, compete! Some adults think they can’t or shouldn’t be competitive or admit wanting to win. However, striving to be the best or wanting to place in your age group, paying attention to time splits and wanting to pass others on the course is perfectly acceptable in athletic competition. Go ahead; keep time on a stop watch, push hard, announce wanting to finish first or set a personal record! And you’ll discover a secret in the process, competing is a great method how to improve or get better in your sport or activity.

Hone leadership skills. Why not send an evite to your friends, family or co-workers inviting them to a specific location each week for an outing such as a beach walk or neighborhood bike ride. If you’re the leader, organizer or point person for the group, you’ll be guaranteed to show up! With a meager 15-20 minute time investment each week, you could send fun fitness email tips to club members every so often, send links to healthy recipes, offering fun home-made prizes for the most improved or most consistent participant each season or year will also maintain interest. Have some fun, keep it light hearted and on task. Host a wrap up pot luck at the park once a quarter or once a year, invite spouses and others to expand the group. The momentum that builds toward wellness will keep the group (and you) on track, as well as setting new fitness goals.

Take in a change of scenery. For example, pack up your bike and head to a neighboring town or city for your regular Saturday ride will eliminate exercise staleness. Carpool with friends to a different area of town for your long run is also a fun option to mix up the mundane same old running route. Conduct a search online for information pertaining to the specific activity, including roads, and safety notes, then invite some friends and embark on a fitness focused road-trip. Having to refer to a map or notes on the new area, along with new and different scenery will keep you engaged and interested.

Daydream! Bring back the daydreaming days of childhood. Ask yourself, if you could undertake any physical activity, what would it be? Whether you dreamed of being a prima ballerina or the greatest baseball player of all time, why not take action to participate in that activity now. Look up adult ballet classes at the city recreation center or check out city league baseball teams. Instead of worrying how you’ll find the time, motivation or fitness level to achieve your daydream, start from the goal and work backwards. Ask for help, ask to be held accountable and start!

Let go of the structure that usually governs your day as adults, and embrace the freedom and creativity that sport and being active brings. Thinking about what moves you, will lead to figuring out what will make you want to move more. Everyone in your surroundings will benefit as your mood will improve, focus on tasks will increase due to be just generally happier and you’ll inspire many others in the process! So head on out to a race, organize an activity focused group, take a fitness field trip or simply daydream. Find what works and the mental fitness plateau won’t stand a chance!

Buddy Up for Fitness Results

Get Fit Quick Tip

 

Buddy Up. Finding an Exercise Accountability Partner is a great way to stick with your workout. Having an Exercise Partner doesn’t always mean doing every single workout together, it simply means you agree to hold one another accountable to your fitness and healthy living goals. Find a friend, family member or co-worker with whom you’ll agree to check in on a regular basis as to the progress of your workout goals.

 

Check back often for your useful and practical healthy living and fitness tip! Our Get Fit Quick tip will always be easy to remember and you’ll be able to implement it the very same day. Our tip will be so clear and concise you’ll be motivated to forward it to all your friends and family to inspire them to live healthy and fit as well