December 6, 2019

Kneeling Hip Stretch

Fit Body:

Kneeling Hip Stretch

Stretching the front of your hips will feel good after sitting for a long period of time. You’ll also appreciate this stretch after a tough leg workout. Begin by kneeling with your right knee on the floor, and your left foot forward and flat. Next tuck your pelvis under and lean forward with your hips 2-3 inches. For more of a stretch, place a strap around your right foot and lift up slightly. Hold for 10-30 seconds, and then release. Repeat the stretch kneeling on your left knee, with your right foot forward and flat.

 

*Consult your physician before performing exercise.

 

Can you touch your toes?

Fit Body:

Toe Touches for Core

Toe touches work your entire core, hips, legs and arms all in one challenging move. Begin by lying on your back on the floor. Raise both legs up off the floor, with your knees slightly bent. Next, exhale and reach both arms up to touch your shoes. Inhale and lower your upper body only half way down to the floor to complete one rep. Do ten times. For more of a challenge, lift and lower your legs and upper body simultaneously.

 

*Consult your physician before performing exercise.

 

Keep an open mind to fitness

Fit Mind:

Keep an open mind.

Instead of being locked in to one fitness routine, at one time, at one place, be open to where your fitness leads you. More importantly, be open to different types of fitness available right in front of you. If you’re finding an obstacle like scheduling, continues to get in your way to consistent fitness, sit quietly and think about a solution. Simply sitting in silence often allows the answer to come to you. There may be a new opportunity here, or a chance to change your approach for the better. For example, you may not always make your cardio class on time, but your daughters tennis practice is held right next to the school track. Any ideas? Another example may be, your lunch time seems to be shorter and shorter because of work pressure, but perhaps your morning walk with your dog can be filled with jogging intervals. Instead of becoming frustrated at what life throws your way, become open at how you can make it work. There’s always a way. Sit quietly, think about your fitness and healthy lifestyle, and see what ideas float in and out of your mind.

Healthy Lifestyle Step 1: Complete ONE Action

Fit Mind:

Complete 1 Action.

Anyone can have a plan, but the plan only works when you TAKE ACTION. Don’t know where to start? Feeling anxious and overloaded? Afraid to do healthy living wrong? Use your energy, fear and anxiety to take action, do something, execute your plan. Here’s how to start RIGHT NOW:

Drink 1 glass of pure water.

Take a 10 minute walk.

Choose extra veggies at your meal.

Skip one sugary drink.

Take 3 deep breaths.

 

 

 

Small fitness steps stick

Fit Mind:

Celebrate small steps!

Your fitness is cumulative. Not one workout will make or break your fitness. Fitness sticks with small changes. Set a mini weekly goal to maintain your focus. For example: Set a goal to complete 4 cardio workouts lasting of 30 minutes each. Set a goal to complete 3 strength workouts. Set a goal to do your stretching routine daily after work. Short term and long term goals are great, but mini weekly goals will keep your interest and motivation high.

Fitness Opportunities

Fit Body:

Look for fitness opportunities around you!

Exercise does not always have to be structured to count toward your fitness. There are fitness opportunities all around you- LOOK! Here are a few ideas to get you started:

While waiting in line: Toe Raises/Heel Raises.

While shopping: Carry what you can. Skip the cart.

While waiting for an appointment: Abdominal bracing. Sit up tall. Pull your belly button in toward your spine. Hold for 10 second intervals.

While watching your kids soccer game: Stand! Don’t sit.

While stuck in traffic: Inhale/Pull your shoulders up. Exhale/Pull your shoulders down and back.

While on the phone: March in place.

 

 

 

 

 

 

Strong Arms

Fit Body:

Lying Tricep Press for Strong Arms

Build strong arm muscles, shoulders and abs with the Lying Tricep Press exercise. Begin lying down. Hold one weight in each hand. Lift the weight over your head, keeping your elbows directly over your shoulders. Next, keeping your upper arms straight up and down, lower the weight to the side of your head about 3-4 inches.  Then keeping your upper arms still, push your arms to straight to complete one rep. Start with 10 reps.

 

*Consult your physician before performing exercise.

How’s your fitness dedication?

Healthy Mind:

Fitness takes dedication.

Not every workout will be easy, convenient or go as planned. However, every workout will be worth it.  ALWAYS. Why? Workouts gains are cumulative. Not one workout will make or break your fitness. Every little bit counts! So how do you stay dedicated to your fitness?

Every day when getting up, recommit to making fitness a priority, pushing through negativity and logging a high-quality workout. Consider every workout as Day 1.

Break down your goals, set mini-workout goals, split up workouts for time-challenged days, enlist a training partner, club, or group workouts.

Set periodic fitness tests or workout challenges in the form of races or community-events. You’re less likely to miss a workout when your ego is on the line!

 

Give up your fitness excuses.

Fit Mind:

Give up your fitness excuses.

Excuses won’t get you fitness results. Hard work, dedication and consistency will. Eliminate your excuses by making a list of the most common reasons to skip a workout. For example, no extra time, not enough energy and no access to equipment. Along side each excuse, brain storm three ways to overcome each according to your own schedule and goals. If you’re stumped, ask a friend to look at your list and come up with a solution together. Fitness results happen by making a daily commitment to your workout. Make your dedication stronger than every excuse.

Small Steps to a Healthy Lifestyle

Fit Mind:

Take small steps to a healthy lifestyle

Small changes in health habits are more likely to be sustainable, lasting changes. Those who make large, sweeping, all-or-none lifestyle changes often burn out mentally or get injured physically from going from unhealthy to healthy in a day, or week. Make a few small changes at a time, every 2-3 weeks. Here are a few ideas to get you started:

1. Walk! Start walking more.

2. Drink one glass of water every morning.

3. Reduce your unhealthy snacks by one portion or piece per serving. Continue to reduce intake or portions by one every 2 weeks.

4. Take 3 deep breaths every time you get in your car.

5. When you go out to eat, skip dessert.