October 20, 2018

How’s your fitness dedication?

Healthy Mind:

Fitness takes dedication.

Not every workout will be easy, convenient or go as planned. However, every workout will be worth it.  ALWAYS. Why? Workouts gains are cumulative. Not one workout will make or break your fitness. Every little bit counts! So how do you stay dedicated to your fitness?

Every day when getting up, recommit to making fitness a priority, pushing through negativity and logging a high-quality workout. Consider every workout as Day 1.

Break down your goals, set mini-workout goals, split up workouts for time-challenged days, enlist a training partner, club, or group workouts.

Set periodic fitness tests or workout challenges in the form of races or community-events. You’re less likely to miss a workout when your ego is on the line!

 

At your desk stretch

Fit Body:

At your desk arm stretch

If you’re sitting at a computer all day, do this arm stretch to relieve muscle tension. Extend your right arm straight out in front of you, with your palm facing down. Bend your wrist down until you feel a slight stretch in your hand and forearm. Gently support with your left hand. Hold for 10-30 seconds, then release. Repeat with your left arm straight out in front of you.

 

*Consult your physician before performing exercise.

 

 

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.

 

Do you inspect your fitness equipment?

Fit Body:

Inspect your fitness equipment

Fitness equipment needs to be cleaned up, and replaced every so often. Working out on equipment and gear that is less than par not only leads to a less effective workout, but could also increase your risk of injury. Examine your workout gear every 4-6 months, or even more often if you’re exercising outdoors. Here are the pieces that need your regular attention:

Exercise band. Closely examine the tube, as well as the handles. Small tears or cracks increase risk for breaking. Replace it.

Jump Rope. Over time the plastic ropes can thin and even break depending on your jumping surface and style. If your rope has lost its shape, time or a new one.

Stability ball. Sit on the ball. If your hips are below your knees, time to add air.

Yoga or exercise mat. If they are looking worn and have lost their grip, you are at risk for a slip or fall. Replace it.

Free weights and Barbells. If your free weights have collars, inspect them regularly to insure they are secure and are not stripped of their locking device.

 

 

 

 

Your Essential Exercise

Fit Body:

Squats with Dumbbells

Squats are an essential exercise. You sit down and stand up many times during the day, so adding a squat exercise into your weight routine is functional. A functional exercise helps us gain strength to perform a daily activity. Here’s how to start: Begin holding one weight in each hand. Bending from your knees and hips, sit back and lower down about six inches. Pause for one second. Return to standing to complete one rep.

 

*Consult your doctor before performing exercise.

 

 

Shoulder Shrug for Stress Release

Healthy Body:

Shrug exercise for stress release

The neck is a common place to hold muscle tension and stress.  Combine your shoulder shrug stretch with deep breathing for an instant tension and stress release. Here’s how: Inhale, pull your shoulders up toward your ears. Exhale and pull your shoulders down and back.

 

*Consult your physician before performing exercise.

 

How’s your Mental Fitness?

Fit Mind:

Keep thoughts positive!

You are what you think you are! Strong, powerful, capable? Weak, tired, defeated? Mental fitness is part of a healthy lifestyle. Mental, emotional and psychological fitness is what keeps you focused, determined and moving along the path to accomplish your goals, especially when times are tough. Adopt a workout mantra to repeat while exercising to keep self-talk positive. I am strong. I am powerful. I am capable. Repeating your mantra when workouts are tough or focus is lacking will serve as a moving meditation, powering you forward and through. You will become what you believe, think, say and do. Keep it positive!

Get Exercise Form Right First

Fit Body:

Master Form First!

Adding a new exercise into your workout? Get exercise form right first, and then add load to challenge your muscles. Ask your training partner or gym buddy to watch a few reps. Even using mirrors as form feedback may miss important elements of the exercise. Your partner can watch a few reps from behind you, on the right side, left side and in front, and then offer feedback as to your alignment and stability. Proper form means a more effective exercise, and that’s where results happen!

Small-Space Cardio

Fit Body:

Small-Space or Stationary Cardio!

Not all cardio has to cover miles, use expensive equipment and take up lots of time, to contribute towards a healthier cardiovascular system. Stack stationary moves to power up your heart and lungs, burn calories and even reduce stress and muscle tension. For example:

Jumping Jacks.

Jump Rope.

Jog in place.

Plyometrics or hopping in various patterns.

Body Weight moves performed at a faster pace and in succession without a rest period.

 

*Consult your physician before performing exercise.