January 18, 2019

Are You Appropriate for Your Exercise?

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.

 

 

Can-Do Fitness Approach

Get Fit Quick Tip:

Take a Can-Do Approach

Instead of focusing on what you can’t do, approach your wellness plan from what you CAN do. Focus on the positive, and that’s where your mind will lead you. For example:

One at a time. If you’re not convinced you can eliminate junk food all together, start by eliminating one junk food meal each week.

Focus on the present. It’s a wonderful accomplishment that you were a collegiate athlete, however where is your fitness now? Focus on your current fitness base and build from there.

Increase in small steps. Building fitness too fast, too soon is a common mistake of those new to exercise. Build your fitness in small steps to allow your body to adapt to your goal. Each small step mastered will increase confidence and therefore motivation.

 

 

Pick It Up!

Get Fit Quick Tip:

Pick It Up!

…your exercise intensity, that is! Increase the intensity of your cardio for more of a challenge.

Here’s how to increase your exercise intensity for more of a cardiovascular challenge: (Always consult your physician before beginning exercise.)

Add in 10 second- 2 minute sprints to your cardio workout.

Add in plyometrics or full body body-weight exercises.

Vary the terrain. Hit the stairs, trails or stadiums for a high intensity challenge.

Reduce rest time in between sprint cardiovascular intervals.

Your healthiest year yet… By Nicole Bryan

Make 2016 your healthiest year yet…
 
Here’s how to do it:

Adapt a current mindset. While you may have had a traumatizing dodge ball experience in junior high, ask yourself how that is relevant to your current state of fitness? Life is full of experiences, good and not so good. You can see the experience as a blockade or obstacle or as a stepping stone. Ask yourself, are you ready to let go of old unpleasant experiences regarding your health and fitness? If not, what do you need to move forward? Consider consulting a counselor if you’re unsure, joining a club or team for support, or enlisting the aid of a Fitness Professional. Being mentally and emotionally prepared for change is the first step of getting healthy. Physical fitness is merely one aspect of total health. Mental and emotional health and well-being are just as important.

Get a tune up. Just as your car needs a tune up every once in a while, so does your body and overall health. So if you haven’t had blood work done in a few years, do it now. If you have skipped the last few age recommended test, schedule them now. Suffering from aches and pains, irritations, concerns? Go see your doctor and check them off your list. The sooner you deal with whatever is nagging you, the sooner you’ll be on to your healthiest and most fit self.

De-clutter your health-related life. Clear out everything from your toothbrush to old sunscreens to old make-up. Donate your old fitness clothes that are tattered and torn. Spruce up your bedroom (replace old pillows) for a better night sleep. Clean out your fridge and stock with water and healthy foods. If you have old exercise or fitness equipment, for example exercise bands that have been sitting around, a treadmill that isn’t working properly, a stability ball that’s been rolling around the backyard, donate the item, recycle or toss it in the trash. Take this time to inject some fresh energy and clean air into your healthy living.

Stay relevant. Just as there have been advances in the fields of space discovery and engineering, there have been advances in the health and fitness fields as well. Pick one journal to subscribe to (many are free) online to stay up to date on new ideas and practices. Add in a few health websites to your current internet surfing favorites such as www.nih.gov and www.mayoclinic.com. Both are reliable sources of information.

Fitness is merely one aspect of overall health. Take a well-rounded, big picture approach to your healthy living for lasting results and benefits to make 2016 your healthiest year yet!
    

ENERGIZE your Fitness!

Short days and cold weather can make motivation tough. Get ENERGIZED by chatting with others sharing your journey to fitness!

Join #HealthyWayMag Fitness Chat on Twitter and stay current on top gear, best exercise practices and keys to motivation. Together we solve challenges, share successes and provide accountability and encouragement along the way.

Mark your Calendar NOW:
Every Monday at 5pm(Pacific)/8pm(Eastern) #HealthyWayMag Fitness Chat on Twitter.

It’s easy to join in: Simply log into your Twitter account. Enter #HealthyWayMag to follow the chat feed. Questions for discussion are posed as “Q1″ Question 1, “Q2″ Question 2 and so on. Reply to offer your tips, ideas and experiences by notating your answer as “A1″ to designated your answer to question 1,”A2″ to offer your thoughts on the second question and so on.

 

Monday December 21, 2015 #HealthyWayMag Fitness Chat is Sponsored by RecoFit Compression Gear.

RecoFit Compression Gear is a go-to for many world class athletes and fitness-enthusiasts alike! Their technical-fit and uniquely designed gear helps you get more oxygen to your muscles, thereby reducing swelling and delaying fatigue. The means better performance and faster recovery! RecoFit is the only compression gear that cuts their fabric in a cross-grain process for effective compression and no-slip positioning! Check out their products such as Calf Compression Sleeves, Shin-Splint Therapy, Full Leg Compression Sleeves, and Arm Coolers to experience the RecoFit difference for yourself. Proudly made in the USA! To learn about product details and upcoming news, follow them on Twitter at @Recofit.

Considering an Exercise Class? By Jennifer Austin

Thinking of joining a class at the gym? Here are a few tips to get you started safely.

Know the class description. Most gyms offer a class schedule (either online or via hard copy) along with a brief description. Still unsure, ask a staff member for more information or do a little google search for more information. Walking into a class that you don’t know about is simply careless.

Be realistic in your fitness ability. Know your capability, what you want to accomplish and know your strengths and weaknesses in the exercise world. We don’t gain our goal fitness in a single workout or single day. If upon reading the class schedule, something interests you, but seems like a stretch in your fitness consider adding it to your three or six month fitness goal list.

Know the fitness that is required. In the schedule, you’ll find a degree of difficulty, beginner, intermediate or advanced. There is a reason for the listing!

Get proper guidance, instruction or set-up. If you’re joining a class that includes equipment or gear, make sure you know how to properly use the equipment. For example, if you’re trying a spin class for the first time, ask the instructor for a set-up. If you’re joining a boot camp class for the first time, ask the instructor for guidance how to perform the exercises.

Be prepared. Knowing what the class entails, also means showing up prepared. In most cases, being prepared means being hydrated prior to the class, having eaten prior to the exercise if that is what you usually do, wearing proper clothing (breathable, clothes you can move in), wearing proper footwear for the activity, bringing a water bottle, bringing a towel, turning your cell phone off during the class,

Pace yourself. Your goal during the first class is to be an active observer. Do the moves if they feel comfortable, but mostly observe to get an idea of the flow and intensity of the class.

Give it a few chances. If the first class doesn’t go as well as you expected, try again! If the second class doesn’t go as well as expected, but you find you do enjoy the style of workout, try a different instructor. Every instructor has a different teaching style, personality and instruction back-ground. It would be a shame to not pursue an interest, on account of not enjoying the instructor’s style.

Stay Current with your Fitness

How do you stay current on new gear, training techniques and fitness opportunities? Through chatting with fellow fitness enthusiasts, that’s how! Exchange ideas and experiences of what works, what doesn’t and why, what opportunities you should explore and how to stay motivated. Consider #HealthyWayMag Fitness Chat your weekly virtual fitness training club meeting!

Stay current on new gear picks and fitness favorites with #HealthyWayMag Fitness Chat every Monday at 5pm(Pacific)/8pm(Eastern) on Twitter. As a bonus, you’ll super-charge your workout motivation!

 

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. Join in the conversation by offering your opinion and experience via answers to Question 1 noted as “A1″,  your answer to Question 2 as “A2″ and so on.  You’ll chat with others who share your passion for healthy living!

 

Monday December 14, 2015 #HealthyWayMag Fitness Chat Sponsored by RunnerBox:

Want to sample new gear like the professionals? Meet RunnerBox! RunnerBox will deliver a box full of products hand selected to enhance your training, racing and recovery! In each box, you’ll sample everything from gels to energy shakes to skincare and training accessories. Whether you’re a runner, cyclist or triathlete, there is a specific box for you. Purchase a subscription, one time box, limited edition or gift box, and long gone are the days of having to purchase new items in bulk only to have them sit on a shelf. Save money and save time. It’s the perfect gift for yourself or someone else! Check out their Gift Certificates as well! Follow RunnerBox on Twitter to learn more.

Make TODAY the day you choose fitness!

Don’t put your fitness on hold until spring, make TODAY the day you choose to be healthy and fit! Getting active outdoors all winter long is easy with a little creativity and commitment. Take the opportunity to find a new sport or activity to love. There truly is a type of exercise for every body, every day of the year even with varying weather conditions! Need motivation? Looking for workout ideas? Want feedback on an exercise challenge? 

You’ll find all of this and more at #HealthyWayMag Fitness Chat every Monday at 5pm(Pacific)/8pm(Eastern) on Twitter. JOIN US to super-charge your workout motivation!

 

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. Join in the conversation by offering your opinion and experience via answers to Question 1 noted as “A1″,  your answer to Question 2 as “A2″ and so on.  Consider our weekly fitness chat as your virtual fitness-club meeting! You’ll chat with others who share your passion for healthy living!

 

Monday December 7, 2015 #HealthyWayMag Fitness Chat Sponsored by Knuckle Lights:

Great for all outdoor activities from running to hiking to walking your dog! The only light designed to be worn on your hands, at the perfect angle to see your path AND be visible to others. Knuckle Lights are 50% brighter than similarly-priced lights, boast 3 settings including a blinking light, are weatherproof, and have adjustable straps to fit every hand and glove. They are light-weight and easy to carry. Whether your concern is fall prevention, increasing visibility to fellow pedestrians or simply not missing a workout due to the shorter days of winter, Knuckle Lights is there for you. They make a great gift idea, and they offer free shipping to US and Canada! Follow them on Twitter @KnuckleLights.

 

Need a little inspiration? By Jennifer Austin

If the hustle and bustle of the season has taken your energy, time to reset with a motivation boost. Let others inspire you with their words.
 

“Most people spend more time and energy going around problems than in trying to solve them.” -Henry Ford. Do you really want to get fit? Getting healthy and fit is not easy. It takes effort, commitment and dedication. It’s really up to each individual how hard he is willing to work. Fitting in exercise may mean getting up earlier, staying up later, paying attention to pre and post workout food and hydration. Be honest with yourself about the requirements of living healthy.

“Believe you can and you’re halfway there.” -Theodore Roosevelt. Ultimately the choice is yours. You’re the one who has to take the next step on a run, who has to log those extra five minutes on the stair climber, and put forth the effort to complete your last chest press set. A common mistake is promising to get fit to please others. In the beginning, motivation will come easy. However, when workouts get tough one only person can make it happen, you. Work on your mind and your body will follow.

“When you are good to others, you are best to yourself.” -Benjamin Franklin. We’re all in this together. Balancing work life, family life, personal life and many other obligations and responsibilities. It seems the pace of our world continues to get faster and faster. A little kindness and support goes a long way. Letting a fellow exerciser work in a set, handing them a mat when you can see they’re struggling to reach it or offering to help spot their exercise helps us all reach our health and fitness goals. And the bottom line is, exercise is more fun and interesting if it involves smiles and light conversation, instead of frowning and rude comments.

“Most people never run far enough on their first wind to find out they’ve got a second.” -William James. There really and truly is a special quality in each of us that will kick in when we want to accomplish a goal badly enough. It’s the, I will not give up thoughts. Sometimes we don’t even define it as such, but it is there and it propels us forward. This is the quality, for example, when we never give up trying to teach our children to read. Just because they don’t get the words right at first doesn’t mean we toss the book over our shoulder and say forget about it! Transferring these qualities of patience and perseverance to our own health quest is what translates into results. Results mean pushing through and powering on. Don’t let yourself off that easy, work hard!

Lean on words of others to regain your inspiration. Print out their words or put them into your phone. Look at them often, memorize them as a mantra, do whatever it takes to continue your journey to healthy living. It’s worth it.

Get Motivated!

Get Motivated with #HealthyWayMag Fitness Chat every Monday at 5pm(Pacific)/8pm(Eastern)! You are not alone in your fitness journey. Chat about all things fitness with others also living healthy. You’ll swap ideas, find accountability and encouragement, make new friends, pick up tips, set new goals and breathe energy into your workout!

 

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. Consider our weekly fitness chat as your virtual fitness-club meeting! You’ll chat with others who share your passion for healthy living!

 

Monday November 23, 2015 #HealthyWayMag Fitness Chat Sponsored by Handana:
Handana is a sweatband that is worn on your hand, not your wrist. Their innovative and patented design, allows for you to be hands-free during your fitness or sport. You’ll be inspired to to reach your finish line! Made in the USA, Handana is a high performance, fashionable, sweat band that is soft, yet durable and machine washable. And it works for every one, even if you have sensitive skin or allergies, and it fits all sizes. An ideal gift for the fitness enthusiast in your life! To order yours go to www.myhandana.com!