Get Fit Quick Tip:
Bridge for multi-benefits!
Do this exercise to strengthen your core, and lower body.
Here’s how to begin: Lie on your back. Place both arms straight along side your body, flat on the floor. Maintain your neutral pelvis position, then gently lift your hips up off the floor. Hold for 10 seconds, then release. Build to 10 reps.
*Consult your physician before beginning exercise.
Get Fit Quick Tip:
Corner Chest and Arm Stretch.
Do this feel-good stretch at the end of your workout.
Stand facing a corner. Place both hands on the wall about 10 inches off the side of your body. Step forward into the corner feeling a stretch across your chest, front shoulders and arms.
*Consult your physician before beginning exercise.
Get Fit Quick Tip:
Do a Single Leg Squat for leg strength.
Once you’ve mastered the Squat, try a Single Leg Squat to take your leg training to the next level. Here’s how:
Stand on your right leg only. Bend from your right knee and hips, and sit back lowering your body down about six inches. Keep your right knee lined up over your right foot. Maintain proper spinal alignment with your hips level. Now stand up straight again to complete one rep. Do 8-12 times. Repeat, standing on your left leg only. For better balance, extend both arms straight out in front of you. Progress to placing both arms across your chest. For even more of a challenge, reach forward and touch a point such as a chair or cone with your hand while maintaining proper form.
*Consult your physician before beginning exercise.
Get Fit Quick Tip:
Weekly Workout Prep!
Once Monday hits, the week rolls fast and life gets busy. Make your fitness as convenient as possible so less time is wasted when schedules are tight. Make sure you have what you need for your workout, when you need it. Plan for your workouts for the week NOW!
1. Workouts planned and logged into your calendar.
2. Workout clothing washed, folded and packed in your drawer or gym bag. Shoes too!
3. Water bottle cleaned, filled and chilled.
4. Healthy pre and post-workout snacks portioned and packed in your container or bags.
5. Gym bag placed by the front door.
Get Fit Quick Tip:
Get creative and make up your own fitness!
Remember summer days as a kid when you simply ran wildly without worry or structure or concern with…biomechanics? Revisit your childhood and run, jump, hop and skip. Here are a few moves to get started:
Side Shuffle. Side step to your right 20 paces. Stop quickly, and side shuffle to your left 20 paces.
Forward Hop. Place both feet together and hop forward.
High Skip. Skip forward trying to jump as high as you’re able with each stride.
Jog and Jump. Jog forward 5 paces, on the 6th step jump straight up reaching both arms up overhead, then return to your jog for 5 paces again.
*Consult your physician before beginning exercise.
Get Fit Quick Tip:
Kneeling Hip Stretch
Do this kneeling hip and quad stretch to decrease front thigh tightness. Kneel on your right knee. Tilt your pelvis back and under. Let your hips fall slightly forward. Hold for 10 seconds, then release. Repeat the stretch kneeling on your left knee. Hold for 10 seconds, then release.
*Consult your physician before beginning exercise.
Get Fit Quick Tip:
Ease neck tension with this simple stretch!
Sitting at a desk all day? Do this neck and shoulder stretch to ease muscle tension.
Begin by pulling your shoulders down and back. Inhale and drop your right ear toward your right shoulder. Place your left hand on your left shoulder to build awareness of your shoulders being straight and level. Exhale, count to 10. Release the stretch. Repeat by first pulling both shoulders down and back. Next inhale, drop your left ear toward your left shoulder. Place your right hand on your right shoulder. Exhale, count to 10. Release the stretch.
*Consult your physician before performing exercise.
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?
Get Fit Quick Tip:
Mindful Breathing!
No, you don’t always need a quiet room. No, you don’t need to be sitting cross-legged on the floor. No, you don’t need to be wearing workout wear. Anywhere, anytime, your stress-reducing move is just seconds away. Here’s how:
Inhale through your nose for a count of 3-4 seconds. Hold for 1 second. Exhale through your mouth for a count of 4-6 seconds. Each time a thought races into your head, simply clear your mind and return your attention to your breathing. Repeat until you’re able to completely clear your mind.
A regular habit of mindful deep breathing will reduce muscle tension and mental stress of every kind.
Get Fit Quick Tip:
Embrace your exercise fears!
Is fear getting in the way of your fitness? What exercise or sport would you be participating in if you weren’t afraid, anxious or nervous? Embrace the fear and keep moving forward. Here’s how:
Ask for help. Everyone was a beginner at some point. Don’t know what to do? Ask your friends, a professional, the front desk staff.
Start slow. Afraid you won’t be able to complete an entire spin class? Don’t! Share your thoughts with the instructor and set your goal to complete 30 minutes (with a proper warm up and cool down.)
Break it down. Always wanted to try rock climbing? Great! Break it down by firstly, simply visit your local rock gym. Second, ask if you’re able to observe others climbing. Third, inquire about lessons or classes. Fourth, climb!
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