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.
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!
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!
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.
Fit Body:
Hand and Finger Range of Motion
Do your hands ache? Do you work at a computer all day or perform small detailed work using your hands often? Performing hand and finger range of motion daily is important to increase circulation and decrease soreness and stiffness. Here’s how to begin:
Make a loose fist with each hand, and then release. Do 5-8 times.
Squeeze your fingers together (keeping your fingers straight), then separate 5-8 times.
Curl in your fingertips only, then straighten. Do 5-8 times.
*Consult your physician before performing exercise.
Fit Body:
Standing Low Back Stretch
Ease low back soreness that comes from sitting for too long. Take a break, stand up and do this low back stretch. Bend forward placing your hands on your knees. Keep your weight centered. Tuck your chin into your chest, inhale and round your back. Next, exhale, lift your head and arch your back. Perform 3-5 repetitions moving at your regular breathing rate.
*Consult your physician before performing stretch.
Fit Body:
Don’t ignore your warm up!
Warming up before your workout prepares all the systems of your body for movement. You’ll be increasing circulation through range of motion, energizing your heart and lungs, actively stretching your muscles to reduce the risk of injury and getting your mind focused. Perform an 8-10 minute appropriate warm up consisting of moving your muscles consistently, at a low to moderate intensity level. Walking provides a great warm up for most activities. Or simply do your workout activity, like cycling, slower in the beginning. Gradually build up pace, speed and intensity to your main workout set over the 8-10 minutes. And if it’s cold outside, you may even need a longer warm up.
Fit Mind:
Effort= Results!
Put in the effort to your fitness, and you will be rewarded with results. Fitness takes consistency, commitment and dedication. Here’s how to get started:
1. Get up early.
2. Stay up late.
3. Pack your gym and work bags the night before.
4. Plan pre and post workout snacks ahead of time.
5. Ask for help.
6. Instead of lunch, go workout.
7. Set 30 day goals.
8. Set mini goals for each workout.
9. Ride, run or walk to work.
10. Walk your errands, carry your bags and don’t sit down.
Fit Mind:
Find a Fitness Mentor
Having a mentor is helpful for all walks of life, and fitness is no different. Do you know someone who has a solid fitness routine, a compatible fitness philosophy and is someone you respect and admire? Ask him or her to be your fitness mentor. All this means is if you have questions, need support or encouragement, or are looking for a resource, you can ask him or her. Everyone was a beginner at some point, and most people are more than happy to offer a hand to others also on their fitness journey.
Get Fit Quick Tip:
Form your Fitness Team
Getting fit takes effort, support and accountability. Form a fitness team by asking others to join you in your healthy living journey. Set a time to meet once a month, or even once a week. Share your top 3 fitness goals, as well as your specific plan how you’ll accomplish each. Ask for regular support of accountability via emails, texts or phone calls. As you work toward your goals together, you’ll be able to share your successes and problem-solve to overcome any obstacles that may come up. Having your team to report progress to will increase adherence and consistency, as well as keep motivation high. Your motivation will soar through encouraging your team members to keep going, stick with it and never give up on their fitness goals. Consider your fitness team as a healthy living mastermind group getting together for the common purpose of creating a healthy mind, body and heart. Who will you invite to join your fitness team?
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