January 16, 2026

Motivation…Guaranteed.

July 22, 2016 By Leave a Comment

Get Fit Quick Tip:

Participate in a Race!

Competition doesn’t always have to be intense, anxiety-inducing and stressful. Racing can, in fact, be motivating, inspiring and fun! Not only does racing yield physical benefits, but many non-physical benefits as well. Here are 3 non-physical benefits of racing and why you shouldn’t automatically rule it out in your athletic journey:

Racing allows time alone with your thoughts. That’s right, if you’re always running here and there, racing allows a set period of time to RELAX, take in the view and gather your thoughts. Or simply blank your mind and don’t think about anything at all!

Racing can be FUN. Remember your care-free days of dashing around the playground at school, or racing through the park with friends? Unless you’re competing for sponsors or qualifications, racing can be pure, easy, adult-allowed FUN.

Racing feeds your spirit. Yes, competition is a great workout. However, racing will also feed your spirit as you witness the friendship among athletes who have just met, the encouragement one athlete offers to another, the support and genuine care volunteers give to competitors. Allow these actions to move you and feed your motivation.

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Your Workout Choice

July 19, 2016 By Leave a Comment

Get Fit Quick Tip:

Workout by Design.

Get what you need from your workout. Exercise is not a one size fits all approach. Just as your mood, energy and motivation changes, your workout approach can change with it. Do a body scan from head to toe, how are you feeling? Here are a few ideas to get started:

Need to de-stress? Try yoga.

Need to expend energy? Go for a run.

Want the motivation of a group? Take a cycling class.

Need to exhale? Join a stretching class.

Looking for peace and quiet? Try hiking.

 

 

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Bored with your Ab Exercises? Try this!

July 12, 2016 By Leave a Comment

Get Fit Quick Tip:

Flutter Kicks for Abs!

Bored with your Ab Exercise? Try this!

Lie on your back on the floor. Stabilize your midsection by pulling your belly button in toward your spine and maintaining neutral lumbar position. Lift both legs up off the floor, alternating. Match each lift and lower with an inhale or exhale. Start with 10 reps.

To progress: Lift both legs up off the floor and cross your ankles in a scissor kick.

 

*Consult your physician before beginning exercise.

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Stand up Straight!

July 6, 2016 By Leave a Comment

Get Fit Quick Tip:

Stand up straight with strong posture muscles!

Add this pulling exercise into your workout to strengthen your upper back and core muscles. This means you’ll be able to stand up straight, for longer!

Hold an exercise band about shoulder-width apart, with your arms parallel to the floor. Pull your shoulders down and back, and pull your belly button in tight. Begin with the band under slight tension. Inhale, then pull your arms straight out to the side of your body. Exhale, and slowly return to your starting position with your arms in front of your body. Perform 10 times to start.

 

*Consult your physician before beginning exercise. This exercise is not for those with injury or illness concerns.

 

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Get your Fitness Back on Track

July 5, 2016 By Leave a Comment

Get Fit Quick Tip:

Break down your fitness plan.

On your journey to fitness, setbacks will happen. Get back on track by:

Get up early and log a workout.

Break up your cardio and strength training workouts. For example, 20 minutes cardio in the morning, and then 20 minutes body-weight workout in the evening.

Weekend workouts. Plan ahead for days in the week when your schedule is most flexible.

Look for gaps. Do you have 20 minutes in between appointments? Pack athletic shoes in your car and go for a walk.

Call a friend. You’re less likely to skip a workout, when your friend is waiting for you.

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Pushups…To Go!

June 29, 2016 By Leave a Comment

Get Fit Quick Tip:

 Pushups…To Go!

Choose any solid and stable surface and crank out a set of 5-10 pushups. The sink, counter, desk top, back of a chair, hood of your car, park bench, all provide great surfaces to add fitness into your day. The key is to maintain good posture with your back straight. Here are a few progressions if you’re looking for variations:

Lift and hold one foot up off the floor.

Slow your pace to allow a 4 second count when lowering and pushing.

Add in a 10 second plank hold in between each rep.

Lift and hold one leg out to the side of your body.

Hold the pushup for 5 seconds when your arms are bent.

Extend your elbows only half way up when pushing.

 

*Consult your physician before beginning exercise.

 

 

 

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Sit a desk all day? This stretch is for YOU!

June 21, 2016 By Leave a Comment

Get Fit Quick Tip:

Chest and Front Shoulder Stretch!

If you sit at a computer most of the day, or are hunched over a desk for hours on end, do this stretch a few times every day:

Inhale and lace your fingers behind your head. Exhale, pull your shoulders down and back, and elbows wide. Hold for a count of 10, then release.

Not only does this stretch ease tension in your neck due to pulling your shoulders back correcting posture, but you’ll also decrease low back tension due to sitting up straight with your spine aligned and upright.

 

 

*Consult your physician before performing exercise.

 

 

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Take your ab workout to the next level

June 17, 2016 By Leave a Comment

Get Fit Quick Tip:

Abdominals…Plus!

Crank your ab workout up a notch with this exercise:

Lie on your back on the floor with your hands behind your ears. Hold both feet up off of the floor with your knees over your hips. Begin by lifting both shoulders up off of the floor. Next lift your right shoulder up toward your belly button, at the same time bringing your left knee toward your belly button. Return to your starting position. Now lift your left shoulder up toward your belly button, at the same time bringing your right knee toward your belly button. Repeat 10 times.

*Consult your physician before beginning exercise.

 

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Fitness Opportunities are Everywhere!

June 16, 2016 By Leave a Comment

Get Fit Quick Tip:

Fitness opportunities are everywhere!

LOOK around you, there are fitness opportunities everywhere! Not all exercise has to be structured to count toward your fitness. With creativity and imagination, fitness opportunities can be found in a park, school yard, soccer field, housing complex, and so on. Here are a few to get started:

Wall: Wall Squat- Stand with your back against a wall and your feet about 12 inches from the wall. Keeping your torso on the wall, slide down the wall about 12 inches. Hold for ten to thirty seconds.

Stairs: Stair Intervals- Jog up 10-20 stairs. Turn around and immediately walk down the stairs. After ten seconds rest, repeat the stair interval.

Bench: Pushups- Place your hands on a bench about shoulder-width apart. Extend your legs out straight so only your toes are on the ground. Keeping your torso straight, lower your chest toward the bench, and then return to your starting position.

 

*Consult your physician before beginning exercise.

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Combo Exercises

June 14, 2016 By Leave a Comment

Get Fit Quick Tip:

Combine moves for function!

Combine traditional strength training exercises to improve function. For example, perform a Squat immediately into a Bicep Curl, following the strength pattern needed to pick something up off the floor and carry. Perform a Squat with Shoulder Press, which mimics the pattern of picking an item up off of the floor and placing on a shelf overhead. Look at the movement patterns you’re required to perform during the day and then train for those patterns in the gym.

 

*Consult your physician before beginning exercise.

 

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