May 19, 2024

Take Your Planks Up a Level

May 8, 2017 By Leave a Comment

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.

 

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Incorporate a Stability Ball

May 2, 2017 By Leave a Comment

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.

 

 

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All Fitness Counts!

April 28, 2017 By Leave a Comment

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.

 

 

 

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Get healthy living on your schedule!

April 26, 2017 By Leave a Comment

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.

 

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FUN workout= Consistent Workout= Results!

April 13, 2017 By Leave a Comment

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!

 

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Important Rule for Strength Training

April 6, 2017 By Leave a Comment

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.

 

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Post-Workout Stretch

April 4, 2017 By Leave a Comment

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.

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Drinking Water Reminders!

March 28, 2017 By Leave a Comment

Get Fit Quick Tip:

Drinking Water Reminders!

1. Set the timer on your phone to signal every 2 hours. Drink a glass of water!

2. Pre-fill water bottles and keep them on the counter or your desk as a visual reminder to drink water throughout the day.

3. Drink one glass of water before each meal or snack.

4. Drink one glass of water right when you get up in the morning.

 

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Learn a new exercise= Results?

March 9, 2017 By Leave a Comment

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.

 

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Ready to Challenge Your Abs?

March 7, 2017 By Leave a Comment

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.

 

 

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