June 20, 2018

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.

 

Find your Fitness Second Gear

Fit Mind:

Find Your Fitness Second Gear!

When the going get tough, the tough _______! Or do you back down and back off? Find your fitness second gear by:

Practice clearing your mind of distractions and over-thinking what you’re doing. Choose one word to repeat over and over again until your mind is clear.

Focus on your inhale and exhale by counting out load. Count your inhale to 2-3 seconds and your exhale of 3-4 seconds. Repeat.

Choose someone who inspires you and repeat their name as you move through your fitness challenge. Dedicating your effort to a loved one will give you power and focus to complete the task at hand.

 

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.

What fitness example do you set?

Get Fit Quick Tip:

Encourage fitness by setting a healthy example!

Youngsters hear and see everything. Even when you think they aren’t paying attention, they are! If you pull on your jeans and grimace. If you complain how much you ate and now you “feel so fat”. If you are on the tennis court and whine how bad you are, can’t do anything right, or are so out of shape, you are setting an example. They look up to you, they think you are strong and capable. You’re the grown ups, after all. Set a strong, balanced, and empowered example of healthy living and smart fitness choices by using positive words and taking positive actions.

 

 

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!

 

Listen to Your Body!

Get Fit Quick Tip:

Listen to your body!

How do you know when nagging soreness from exercise warrants a trip to the doctor? Soreness is part of working out sometimes. Discomfort is also part of working out sometimes. Pain is NOT part of working out. So here’s the bottom line: If a move, motion or exercise doesn’t “feel” right to your body, it probably isn’t. Unload the weight and stop the exercise. Revisit proper form without weight or resistance, and then try again. If it still doesn’t feel right, then adjust the range of motion, mode of exercise or consider modifications. This is a feeling you don’t want to push through. And if you have pain that results, here are few guidelines to know when to take it seriously:

When ice doesn’t make it feel better.

When you have loss of range of motion or mobility.

When pain wakes you up at night.

Any pain accompanied by swelling, change in appearance of joint or muscles, numbness or tingling.

When you’re unable to perform your usual workout because of pain or discomfort.

Choose health and fitness…

Get Fit Quick Tip:

Choose health and fitness TODAY! Getting healthy and fit takes commitment, dedication and effort. And it will be worth every minute of your time, effort and sweat. Here’s how to stop procrastinating and choose health and fitness TODAY:

Set the timer on your phone  to signal workouts.

Ask friends and family for accountability.

Set a mini-goal for each workout.

Add a social component to make your fitness fun. Fun workouts mean you’ll be less likely to skip. And when you’re consistent with workouts, you’ll see results.

Learn a new sport or skill to keep interest high.

 

 

Find YOUR Fitness

Get Fit Quick Tip:

Fitness is NOT one size fits all!

Not all workouts are for every body! Likewise, not all bodies are for all types of workouts! Just because you didn’t like a workout, or the workout didn’t work for you doesn’t mean give up on your fitness all together. Unfortunately, so many give up entirely! Fitness goals vary, capabilities vary, comfort varies, and likes and dislikes vary. Remember this! Try a workout at least 3 times, changing the format, order, load or intensity, and try different instructors if in group fitness, before eliminating the workout as a fitness option. And then choose another option, and then another option, and then another option, until you find what works for you, feels good, is challenging, and yield results. Keep at it, and never give up. Try and try again to find YOUR fitness!

Make Fitness Opportunities

Get Fit Quick Tip:

Make fitness opportunities!

You may not have the time or finances to join a gym, but that shouldn’t stop your workouts. Look around you to create fitness opportunities in your everyday environment. Here are a few ideas to get you started:

 

Make an obstacle course out of the playground equipment at your local school.

Use the picnic tables at your neighborhood park for pushups and planks.

Use the track at the high school for a cardio sprint-interval workout.

Use a flight of stairs to log a stair-climbing workout.

 

 

 

Want to start running?

Get Fit Quick Tip:

Walk/Run Intervals!

Want to start running, but don’t know where or how to begin? Walk/run intervals make the transition manageable. A common mistake is doing too much too soon. Here’s how to progress gradually reducing risk of injury and burnout:

Once you have a regular walking program 3 days a week, begin with 10 second intervals in the middle of your workout. Warm up for 8-10 minutes, perform a series of 10 second jogging or running intervals followed by 30 second or more walking intervals. Conclude your workout with a 5-10 minute cool down. Gradually, add seconds and then minutes to your jogging/running intervals and decrease your walking intervals.

 

*Consult your physician before performing exercise.