January 18, 2019

Take your ab workout to the next level

Get Fit Quick Tip:

Abdominals…Plus!

Crank your ab workout up a notch with this exercise:

Lie on your back on the floor with your hands behind your ears. Hold both feet up off of the floor with your knees over your hips. Begin by lifting both shoulders up off of the floor. Next lift your right shoulder up toward your belly button, at the same time bringing your left knee toward your belly button. Return to your starting position. Now lift your left shoulder up toward your belly button, at the same time bringing your right knee toward your belly button. Repeat 10 times.

*Consult your physician before beginning exercise.

 

Do this with your exercise once a month…

Get Fit Quick Tip:

Try a new workout or exercise at least once a month.

Muscles like unaccustomed exercise. Mixing up your workout forces muscles to learn a new pathway to work. What does this mean for you? Motivation stays high and results keep coming! Here are a few ideas to get started:

Ask friends what exercises they enjoy.

Get a guest pass to a gym.

Purchase a punch card for an outdoor workout.

Join a community-sponsored class.

Register for a local race.

Take lessons for a sport.

Swap workout equipment with a friend.

Try streaming workouts or YouTube.

 

 

Master Exercise Form

Get Fit Quick Tip:

Form matters!

Master proper exercise form for an effective workout. Learning how to execute an exercise safely is paramount, and that means learning proper form. This means you should know what muscles you’re working with the exercise and why it’s important to your fitness program.  Here’s how to begin:

Maintain proper spinal alignment during the entire set.

Stabilize your core throughout the range of motion.

Master the exercise without weight first.

Control the entire range of motion on each rep.

 

ENERGIZE your workout!

ENERGIZE your workout every Monday at 5pm(Pacific)/8pm(Eastern) with #HealthyWayMag Fitness Chat on Twitter! Pick up fitness tips, workout ideas and exercise support.

The benefit of having training partners is when you don’t feel up to working out, they do! Workout partners also offer accountability to log each workout with full effort and attention. Rely on training partners to offer a motivation pick-up on those days when you’re stressed or distracted. Often you’ll even gain energy from workout partners! Consider #HealthyWayMag Fitness Chat your virtual training partner. We’ve got your motivation and accountability covered!

Here’s how to join:

Log into Twitter.

Enter #HealthyWayMag to follow the chat feed.

Questions for discussion will be posed as Question 1 noted as “Q1″, Question 2 as “Q2″, and so on. Offer your answer as Answer to Question 1, “A1″, and so on.

Interact with others, chat, and have fun!

 

 

Build Fitness Momentum

Build momentum toward your fitness goals by taking one step at a time. One healthy step fuels the next healthy step, promotes the next healthy step, and so on…

Take a healthy step with #HealthyWayMag Fitness Chat every Monday at 5pm(Pacific)/8pm(Eastern) on Twitter! Pick up tips, ideas, solutions, find accountability, get motivated and have fun chatting with others also on their fitness journey.

Here’s how to join:

1. Log into your Twitter account.

2. Enter hashtag #HealthyWayMag.

3. See questions posted for discussion noted as “Q1″ for question 1. “Q2″ designates question 2.

4. Chat with other participants and have fun!

 

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Group Motivation Solution

Get Fit Quick Tip:

Join a Group!

Is your exercise motivation lacking? Join an exercise group! The energy of a group is contagious:

A group will challenge you to try new exercises.

A group will feed your enthusiasm and drive to log a maximum-effort workout.

A group will renew your commitment to exercise because you’ll hear of others reaching goals.

A group will energize your dedication if you engage in friendly competition with other participants.

 

 

 

Perfect your PushUp

Get Fit Quick Tip:

PushUps!

Do traditional exercises like pushups still have value in your exercise plan? The answer is a resounding yes! Here’s why. Pushups incorporate all muscles of the body. Pushups use the core muscles how they are required to work during your daily activities, in a stabilizing capacity. Pushups build upper body strength.

Find a form of pushups that works for you. For example:

Wall Pushups. Stand facing the wall. Place your hands flat on the wall in front of you, about chest-level high and shoulder-width apart. Bend both elbows and lean into the wall. Keep your feet flat on the floor and keep your torso straight. Extend both arms and return to your starting position.

Bench Pushups. Place your hands in the center of a stable bench, with your body straight and toes on the floor. Bending both elbows, lower your chest toward the bench. Extend your arms and return to your starting position.

Floor Full Pushups. Place both hands flat on the floor with your hands slightly wider than your shoulders. Tuck your toes under and lift your body up off the floor.  Bend both arms and lower your chest toward the floor. Extend both arms to return to your starting position.

Floor Modified Pushups. Kneel on the floor. Place both hands flat on the floor in front of you about shoulder-width apart. Move your knees back slightly until your body is straight, with only your knees and hands on the floor. Bend both arms and lower your chest to the floor. Extend both arms to return to your starting position.

*Always consult your physician before beginning exercise.

 

 

Set Weekly Goals

Get Fit Quick Tip:

Set Weekly Goals!

Short term goals of 3-6 months are important, as are long term goals of 6 months or longer to keep our focus. However, setting weekly goals keeps motivation high day in and day out. Write down your weekly goals and check off your progress as you go. 

Here’s how to get started:

Break it down. Set a weekly mileage goal or weight training goal by workouts logged, or even number of exercises, sets or weight mastered.

Reward small steps. Every workout counts and should be acknowledged as important.

Adjust as soon as possible. Weekly goals allows feedback sooner than short term goals. This means less time wasted moving in a direction not supportive of our goals.

Try Running!

Get Fit Quick Tip:

Try Running!

Running is an effective total body workout. With one exercise you’ll strengthen your cardiovascular system, as well as your muscle endurance.

Here’s how to start:

Incorporate running or jogging into your day. If you’re out taking the dog for a walk, add in a few 10-30 second jogging intervals. Watching your child’s sports baseball? Do running intervals around a neighboring field.

Hit the trails. Running on dirt provides a unique experience. If you appreciate the quiet and prefer to not navigate around cars, take your jogging or running workout off the road. Start with running intervals according to terrain.

Head to the hills. Neighborhood hills with little traffic work well for a focused jogging or running workout. Begin by performing running intervals uphill and then walk down the hill.

Treadmills work. Love them or hate them, treadmills provide a workout opportunity regardless of weather, time of day or ability. Choose your speed, choose your duration and go.

*Always consult your physician before beginning exercise.

 

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:
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