June 29, 2017

End-of-Day Total Body Stretch

Get Fit Quick Tip:

Total Body Stretch

Stretch your body into relaxation at the end of the day. Here’s how:

Begin seated with both legs out straight in front of you. Cross your right ankle over your left. Gently walk your hands forward bending your chest toward your knees. Hold for 10-20 seconds or 2 deep breaths, then release. Next, cross your left ankle over your right. Walk your hands forward, and hold for 10-20 seconds or 2 deep breaths, and then release.

 

*Consult your physician before performing exercise.

Go PLAY!

Get Fit Quick Tip:

Go PLAY!

Take a note from kids and add the PLAY to your workout!

Every once in awhile forget counting reps, sets and logging rest time, and go PLAY! Let loose and run, jump, skip and hop. Implementing one PLAY day per month is a great way to keep workout motivation high. Adding play to your workout is also a great way to take the pressure off of regulating intensity and such. Let your mind wander, get lost in your thoughts or the scenery around you. Invite friends and chat it up while getting active. Take a walk around your neighborhood, play with your kids, hit up the outdoor obstacle course at your local park!

Seated Stretch Made Easy

Get Fit Quick Tip:

Seated Hamstring Stretch

If you’ve been sitting for hours without a break, ease lower body muscle tension with this seated stretch. Sit with both legs out straight in front of you. Sit up tall, bend from your hips and reach both hands toward your toes. Hold for 10-30 seconds, then release. For an extra stretch, drop your chin toward your chest.

 

*Consult your physician before performing exercise.

Take Your Planks Up a Level

Get Fit Quick Tip:

Planks… Plus!

Take your planks up a level by adding in 2 additional moves:

Begin in a plank, on your toes and hands. Keep your body straight. Next, lift up your right leg, bend your knee and pull your knee up toward your chest. Straighten your knee to complete 1 rep. Do 10 reps, then release. Repeat with your left knee. Do 10 reps.

Begin in a plank, on your toes and hands. Lift your right leg up off the floor about 6 inches. Keeping your knee straight, slide your leg out to the side about 10-12 inches, then return to the center to complete 1 rep. Do 10 times, then release. Repeat with your left leg. Do 10 reps.

 

*Consult your physician before performing exercise.

 

Incorporate a Stability Ball

Get Fit Quick Tip:

Incorporate a Stability Ball into your Workout!

Exercising on a stability ball adds a challenge to your core muscles. Here are your safety considerations:

To find the correct size: Sit on the ball. Your thighs should be parallel to the floor, or your hips should be an inch or two above your knees.

Don’t leave the ball in the sun, or use on a sharp uneven surface.

Use the ball on a non-skid floor.

Do the exercise first without weight or load to determine your ability to get into and out of the position safely.

The ball should be held stable and not be used to bounce while lifting weights.

 

 

All Fitness Counts!

Get Fit Quick Tip:

All Fitness Counts!

Think all fitness has to be about counting reps and measuring heart rate? Think again! All physical activity counts toward a healthy heart, strong muscles and decreased stress. Think outside the box when it comes to workouts and you’ll keep motivation fresh and interest up. Here are just a few ideas to get you started:

Dance.

Jump Rope.

Kickball.

Adventure Race.

Rock Climbing.

Boxing.

Orienteering.

Martial Arts.

Roller Blading.

Slackline.

 

 

 

Get healthy living on your schedule!

Get Fit Quick Tip:

Calendar it.

Put your priorities into a set schedule. If you schedule your priorities, you’ll find it easier to carve out the time on a regular basis. Find what works for you and be consistent! Here are 3 healthy lifestyle actions to keep consistent in your schedule:

Weekly Meal Prep. Eat healthy by having nutritious meals and snacks on hand during your week. Sunday afternoon is a popular time for many to shop, chop, cook and portion out their meals and snacks for the week.

Workouts. Schedule your workouts at the beginning of each week. For many, morning workouts means fewer interruptions and distractions.

Bedtime. Bedtimes are not just for kids! Set a bedtime to guarantee rest and recovery. Set a goal to achieve 7-8 hours of sleep each night.

 

FUN workout= Consistent Workout= Results!

Get Fit Quick Tip:

FUN is important!

And don’t forget to have FUN with your workout! YES, FUN! A fun workout means you’ll be consistent. Consistent workouts lead to results. Here’s how to add in the FUN:

1. Make it social. Invite friends and family!

2. Set up an obstacle course. Meet at your local playground and make up an obstacle course as you go along.

3. Forget structure! Move, jump, run, hop- get your heart rate up for 20 minutes.

4. Play a game. Kickball works well. So does softball, volleyball or soccer.

5. Revisit childhood. Remember freeze tag? Remember hide and seek? Remember musical chairs? GO!

6. Add props. Jump rope, hula hoop, beach ball all make for a great workout addition!

 

Important Rule for Strength Training

Get Fit Quick Tip:

Mix up your exercises every 4-6 weeks!

Your muscles will adapt to the load of your workout over time. Mixing up your routine every 4-6 weeks means your muscles have to adapt to a new angle or way of working. This means your muscles continue to change, shape and improve strength. Here are just a few choices for strength training:

Examples: use free-weights, barbells, body weight, cables, bands.

 

Post-Workout Stretch

Get Fit Quick Tip:

Front Thigh Stretch

The Front Thigh Stretch is a great exercise to do at the end of your walk, run or bike ride. Here’s how:

Begin standing tall with your feet together. Next, take a step back about 3 feet with your right foot. Lower your right knee down toward the floor until you feel a stretch in the front of your right hip and thigh. Hold for 10-30 seconds, then release. Repeat the stretch by stepping back with your left foot about 3 feet, and lower your left knee toward the floor. Hold for 10-30 seconds, then release.

 

*Consult your physician before performing exercise.