April 26, 2024

Cross-Train for Consistency

November 22, 2016 By Leave a Comment

Get Fit Quick Tip:

Cross-Train for Consistency.

Consistent workouts is what leads to results. How do you stay motivated enough to be consistent? Cross-Train!

Do an entirely different workout anywhere from once a week to once a month. This means you’ll be working your muscles in a different mode or angle than during regular workouts. Changing the angle your working your muscles most days allows you to still log a workout but also decrease risk of injury from overworking or doing the same thing for days and weeks. Try a class. Join friends. Go outdoors. Doing something completely different will keep your mind interested, your motivation up, and your body changing.

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Get Your Mindset Right

October 27, 2016 By Leave a Comment

Get Fit Quick Tip:

Mindset Matters!

Emotional wellness is just as important as physical wellness. If your workouts have been off track, check your mindset. Get your mind right and your body, and your workouts, will follow. Here’s how to get started:

Communicate clearly. What exactly is it you want to accomplish? Be clear.

One action a day. Take one action, behavior or motion toward your goal each day. Taking regular consistent action will build momentum.

Review. Ask yourself what is working and what is not working. Be willing to adjust your course along the way.

 

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Your Health: Small Changes Stick

August 3, 2016 By Leave a Comment

Get Fit Quick Tip:

Small changes to health will stick!

Getting healthy does not happen overnight. A common mistake of many attempting to live healthy is doing too much too soon. The result is falling back into old unhealthy habits when times are tough. So how do you stick with it? Make one small change each week and the changes will stick. For example:

Instead of setting a goal to exercise 5 days a week, commit to 3 days.

Instead of vowing to give up all sugary foods, start by reducing by one serving each day.

Instead of jumping right into a high intensity weight training routine, begin with 2 days a week working the full body.

Take a one-at-a-time approach. Can you reduce an unhealthy behavior by 1? Can you add a healthy behavior by 1?

 

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Motivation…Guaranteed.

July 22, 2016 By Leave a Comment

Get Fit Quick Tip:

Participate in a Race!

Competition doesn’t always have to be intense, anxiety-inducing and stressful. Racing can, in fact, be motivating, inspiring and fun! Not only does racing yield physical benefits, but many non-physical benefits as well. Here are 3 non-physical benefits of racing and why you shouldn’t automatically rule it out in your athletic journey:

Racing allows time alone with your thoughts. That’s right, if you’re always running here and there, racing allows a set period of time to RELAX, take in the view and gather your thoughts. Or simply blank your mind and don’t think about anything at all!

Racing can be FUN. Remember your care-free days of dashing around the playground at school, or racing through the park with friends? Unless you’re competing for sponsors or qualifications, racing can be pure, easy, adult-allowed FUN.

Racing feeds your spirit. Yes, competition is a great workout. However, racing will also feed your spirit as you witness the friendship among athletes who have just met, the encouragement one athlete offers to another, the support and genuine care volunteers give to competitors. Allow these actions to move you and feed your motivation.

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Your Workout Choice

July 19, 2016 By Leave a Comment

Get Fit Quick Tip:

Workout by Design.

Get what you need from your workout. Exercise is not a one size fits all approach. Just as your mood, energy and motivation changes, your workout approach can change with it. Do a body scan from head to toe, how are you feeling? Here are a few ideas to get started:

Need to de-stress? Try yoga.

Need to expend energy? Go for a run.

Want the motivation of a group? Take a cycling class.

Need to exhale? Join a stretching class.

Looking for peace and quiet? Try hiking.

 

 

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Fitness Opportunities are Everywhere!

June 16, 2016 By Leave a Comment

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.

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Combo Exercises

June 14, 2016 By Leave a Comment

Get Fit Quick Tip:

Combine moves for function!

Combine traditional strength training exercises to improve function. For example, perform a Squat immediately into a Bicep Curl, following the strength pattern needed to pick something up off the floor and carry. Perform a Squat with Shoulder Press, which mimics the pattern of picking an item up off of the floor and placing on a shelf overhead. Look at the movement patterns you’re required to perform during the day and then train for those patterns in the gym.

 

*Consult your physician before beginning exercise.

 

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Do this with your exercise once a month…

June 9, 2016 By Leave a Comment

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.

 

 

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WORK for your fitness!

June 7, 2016 By Leave a Comment

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.

 

 

 

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Break Up Your Day with Fitness!

June 1, 2016 By Leave a Comment

Get Fit Quick Tip:

Add in Fitness Breaks!

Add fitness breaks into your day and decrease tension and stress. Here are a few ideas to get you started:

Wall the hallway.

Stretch at your desk.

Drink water.

Grab a fruit snack.

Do a set of pushups, wall squats or planks.

Take 5 deep breaths.

Instead of sending an email, walk to your co-workers office.

Perform a cardio burst of jumping jacks, jog in place or squat jumps.

Lunch time walk outdoors.

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