March 24, 2017

Learn a new exercise= Results?

Get Fit Quick Tip:

Learn a new exercise!

Set a goal to master one new exercise a month. Learning a new exercise means your muscles will have to adapt to a new working angle. You’ll keep your workout fresh, your mind interested and your body getting stronger.

 

Ready to Challenge Your Abs?

Get Fit Quick Tip:

Toe touches!

Ready to challenge your abs? Do Toe Touches with your Crunches. Here’s how: Begin lying on your back on the floor. Raise both shoulders up off the floor. Lift your right leg up toward your chest and reach your left hand toward your right shin, then slowly release. Next lift your left leg up toward your chest, reach your right hand toward your left shin. Start with 10 reps.

 

*Consult your physician before performing exercise.

 

 

Get Some Rest!

Get Fit Quick Tip:

Get Some Rest!

Respect your rest day. Rest IS part of an exercise program. Allowing sufficient time to properly absorb your workout is appropriate to insure maximum results. Program in a rest/recovery day a minimum of one day each week. If you’re exhausted during workouts or have constant achy muscles, consider increasing your rest/recovery period in between workouts.

*Consult a Fitness Professional to determine the appropriate workout for you.

 

One Stretch to Relaxed

Get Fit Quick Tip:

Seated Low Back Stretch

Transition from work time to relaxation time with this Seated Low Back/Hamstring Stretch. Begin seated, then cross your right ankle over your left. Keeping your knees straight, tuck your chin into your chest and slowly walk your hands down your legs toward your ankles. Hold for 1-3 deep breaths, then release. Next, cross your left ankle over your right and walk your hands out toward your ankles. Hold for one breath, then release.

*Consult your physician before performing exercise.

Standing Side Stretch

Get Fit Quick Tip:

Standing Side Stretch

Do this full body stretch daily to release muscle tension. Begin standing. Reach your right arm straight up overhead, gently lean to your left. Hold for 10-30 seconds or 3 full breaths, then release.  Next, reach your left arm straight up overhead, lean to your right. Hold for 10-30 seconds or 3 full breaths, then release.

 

*Consult your physician before performing exercise.

Post-Cardio Stretch

Get Fit Quick Tip:

Kneeling Hip Stretch

Do this Kneeling Hip Stretch after logging a cardio workout. Here’s how to start:

Begin kneeling on your right knee, with your left foot forward and flat. Keep your torso upright and straight. Let your hips fall forward, feeling a gentle stretch in your right front thigh. Hold for 10-30 seconds, then release. Repeat the stretch kneeling on your left knee with your right foot forward and flat. Let your hips fall forward. Hold for 10-30 seconds, then release.

 

*Consult your physician before performing exercise.

 

Get Visual with Your Fitness by Melissa Kahn

With the new year well under way, it’s normal to struggle to keep up with your resolutions right about now. It’s hard to establish new habits in just a few weeks’ time, so don’t be discouraged. Sometimes, a little help is all you need to keep going. If you find yourself lagging on your goals, consider creating a Vision Board for motivation. Writing it down is a great first step, but actively visualizing your goals every day might be just the boost you need. Here’s how:

1) Fill your Vision Board with vibrant visual expressions: You might want to keep your board small (letter size paper) or go poster size, depending on the size and number of the images you’ve chosen. Cut out photos and phrases that represent your heart’s desire, and feel free to include physical, professional, spiritual, financial, and relationship goals. The more dynamic and exciting to you, the more inspired you’ll feel every day!

2) Keep your Vision Board in a central place: Whether that’s in your office space or framed on top of your nightstand, it’s best to display your Board where you will see it daily. The thoughts you see repeatedly are the ones that will slowly creep into your subconscious mind, and will help you regain focus on the goals that you are intent on reaching. For additional inspiration, add dates for your goals to drive you faster and harder!

3) Actively visualize yourself reaching your goals: Starting a Vision Board is a great time to put your mediation skills to good use. Take 10 minutes out of your day every day to imagine the specific feelings you want to experience when you reach your goals. Picture your success in your mind, including every detail: what you’ll be eating, drinking, the perfume and clothes you’ll wear, and even the sounds you might hear when you know you’ve “made” it. Scientific research shows that the more deeply you connect to your goals on an emotional level, the more likely they are to come to life.

Once you have clear goals, set to visual tangible results, success is much more likely. Don’t let new habits scare you off this year: Get back in the game and make a visual and emotional commitment to living your best life.


Melissa Kahn is a Jenny Craig ambassador and the proud founder of Run, Heifer, Run! —a fun-loving community of fitness enthusiasts dedicated to common sense solutions for weight loss and healthy living. Melissa competes in triathlons now, having lost over 100 pounds, or the equivalent of 45 kilos of fear. She has maintained her healthy weight for more than five years.

Straighten Up Your Posture

Get Fit Quick Tip:

Straighten Up Your Posture with Wall Snow Angels!

Doing range of motion exercise is effective in reducing muscle tension. Range of motion also works to realign posture after sitting at your desk all day. Range of motion means continuous gentle pain-free movement which can be less strenuous that a stretch hold, especially when muscles are tight. Here’s how to begin:

Stand with your back against a wall. Place both arms along side your body against the wall, with your palms forward. Bend both elbows and slide both arms up the wall about six inches, feeling a gentle stretch across your chest and front shoulder. For intermediate exercises with a good comfortable stretching base, stop when your elbows are about shoulder-level. If you’re new to exercise, stop when your hands are shoulder level. Repeat this moving range of motion 5-8 times.

 

*Consult your physician before performing exercise.

Ease Tension with this Back Stretch

Get Fit Quick Tip:

Ease muscle tension with this Back Stretch!

Leave muscle tension at the office with this total back stretch. Begin on your hands and knees on the floor. Inhale, tuck your chin into your chest and round your back. Exhale, lift your chin and arch your back. Repeat 3-5 times.

*Consult your physician before performing exercise. This stretch is for those without injury concerns.

Take Your Plank for a Walk

Get Fit Quick Tip:

Plank Walk!

Once you’ve mastered the plank, add a total core “moving” challenge. Here’s how: Begin in a pushup position, with your arms and legs straight and your torso straight.  Keeping your feet in place, walk your hands to your right 3-6 times. Maintaining proper posture and spinal alignment, walk your hands to your left 3-6 times to complete 1 rep. Drop your knees to the floor and rest 10 seconds. Repeat 3-5 total cycles.

 

*Consult your physician before beginning exercise.