May 7, 2024

Start a Fitness Tradition

May 29, 2016 By Leave a Comment

Get Fit Quick Tip:

Start a tradition… of fitness!

Pick one day or one special occasion and initiate a fitness tradition. Begin with friends and family, and then invite neighbors, coworkers, and others from there. Perhaps a 2 mile walk on a designated route or time, or a 4 mile bike ride to a special destination, or maybe a 2 mile hike to an inspiring look out or peak. Let your imagination go and see where it takes you!

To get started:

Designate the same day each year. Planning your fitness tradition to happen on a holiday, or particular day each year, allows others time to plan to take part.

Follow a designated mileage or duration. A set goal or miles or duration allows everyone to train and prepare for your tradition.

Include the FUN. Add music, fun costumes, special invited guests or snacks! The sky is the limit.

Choose a person or cause to honor with your tradition. Honoring a special cause or person gives the tradition value and purpose.

 

 

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Once a week for workout motivation

May 19, 2016 By Leave a Comment

Get Fit Quick Tip:

Commit to a Standing Meet-Up!

Find one person who can commit to meeting you once a week for a regular workout together! The workout type can rotate or be the same type of exercise each week. The standing meet-up will:

Force you to re-commit to fitness every week.

Build momentum toward your health goal.

Set a fun tone to exercise.

Provide accountability.

Give you a workout to look forward to each week.

Challenge you to workout harder.

Encourage exercise consistency.

Keep healthy living a priority in your schedule.

Push you to try new exercises or a new workout.

 

 

 

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Get Walking!

May 13, 2016 By Leave a Comment

Get Fit Quick Tip:

Walk Together!

Walking is great exercise to do with a group. Walking allows you to interact with others, get fresh air and sunshine, take in the sights and requires no additional equipment. Walking doesn’t require learning a new skill or competency maintaining  a high intensity workout. Walking is a by-design workout, you can make it whatever you want it to be! You’ll strengthen your heart, lungs and muscles, and improve balance, agility and coordination, all at the same time. Simply put your shoes, grab your keys and phone, and GO! Here are a few ideas to get you started:

Exercise and socialize. Schedule a walk and talk with friends to catch up.

Take in the view. Walk to a vista or landmark location.

Walk to a destination. Walk to the store, library or movie theater.

Be a tourist. Take a scenic walk through your town.

Go off-road. Head to the local trail and and add an agility component to your walk.

 

 

 

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Master Exercise Form

May 6, 2016 By Leave a Comment

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.

 

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Go FAST!

April 29, 2016 By Leave a Comment

Get Fit Quick Tip:

SPRINT!

Add sprint intervals into your walking, jogging or running workout.

Find a 50-100 yard path that allows you to perform regular timed sprint repeats. After a sufficient warm up of 8-10 minutes, sprint your time trial for a base interval. Repeat the intervals as long as you can log a decreased time each one. All-out intervals challenge your cardiovascular system, and your muscles, all in one time-efficient workout. Perform your sprint workout once each week to allow recovery of your muscles. This workout is for intermediate/advanced exercise without injury concerns.

 

*Consult your physician before performing exercise.

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Build Fitness Momentum

April 24, 2016 By Leave a Comment

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!

 

Monday April 25, 2016 #HealthyWayMag Fitness Chat Sponsored by RunnerBox:

Looking for an economical and effective method to learn what running, cycling, triathlon, racing and fitness gear is available, and more importantly what’s best for you and your training? Consider RunnerBox! A bimonthly subscription service or one time box (makes a great gift) allows you to sample the best top gear on the market. Offering a Runner Box, Tri Box, Cycle Box, you will find a box for you. Their boxes include everything from gels, bars, healthy snacks to skincare and accessories. They’ve done the research and only include the best gear for you to sample… all delivered right to your door! It doesn’t get easier! Check out their new race-specific kits. These “race survival kits” insure you are prepared and arrive at the starting line ready to race hard! Quantities are limited, so order yours NOW!

 

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Group Motivation Solution

April 21, 2016 By Leave a Comment

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.

 

 

 

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Desk Posture Stretch

April 19, 2016 By Leave a Comment

Get Fit Quick Tip:

At your desk posture stretch!

Sit forward in your chair with both feet flat. Inhale and reach both arms straight up overhead. Lace your fingers with your palms facing down. Exhale, lean to your right. Inhale, return to the center. Exhale, lean to your left. Inhale, return to the center. Exhale, lower your arms. Repeat 2-3 times.

Stretching reduces muscle tension, and the deep breathing reduces stress. Perform this stretch a few times each day for physical and mental benefits!

 

*Consult your physician before beginning exercise.

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Racing? Here are your race prep basics.

April 15, 2016 By Leave a Comment

Get Fit Quick Tip:

4 Racing Basics

There are a few racing basics important to keep in mind heading into your race day. Here are 4 to commit to memory:

 

Embrace your nerves. Many athletes experience pre-race nerves. Nerves mean the event is important to you and you want to do your best. Nerves happen with uncertainty or with the unknown. Accept your anxiety simply as part of the process. Instead of allowing nerves to paralyze you, enable them to empower you.

Master the art of letting-it-go. You’re distracted by someone along the race course? Let it go. Your pre-race ritual was interrupted? Let it go. Another athlete cut you off at the hydration station? Let it go. Focus on your race, your miles.

Stick to your race plan. Never try anything new on race day. Only do what you’ve practiced in training. Stick to your pre-race meal plan. Your clothing. Your hydration schedule. Your pace.

Visualize your finish daily. Every night before going to sleep, visualize in full detail finishing your race strong. During your race when miles become tough, play back the well rehearsed mental picture of your strong finish. You’ll be able to change your emotional/mental state mid-race and reset your resolve to keep moving forward.

 

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Celebrate YOUR Fitness!

April 6, 2016 By Leave a Comment

Get Fit Quick Tip:

Celebrate YOUR fitness!

All the early morning workouts, the lunch time exercise, the weekend classes, packing your gym bag, planning healthy meals, filling your water bottles, and so on. You’ve worked hard for your fitness, celebrate your efforts! Recognize your progress no matter how far you’ve come OR how far you still plan to go. Your commitment is important, and you never know who you are inspiring. Celebrate your fitness by:

Pay it forward. Know a fellow exerciser who is struggling with exercise motivation? Reach out an offer a few encouraging words, a text, an email, a phone call or simply a smile.

Say Thank You. Say thank you to those who have helped your fitness journey.

Acknowledge your progress. Pull out your old workout logs for visual reinforcement of your progress. Pull out old race photos and relive your most fun fitness day.

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