December 18, 2018

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.

 

 

 

 

 

 

Health Inventory

Healthy Mind:

Take a health inventory

Your number on the scale is merely one component of your health and fitness. Your clothing size is also simply one component, that many would argue isn’t relevant to gauging health at all. Instead of focusing on being thin, focus on your total physical, mental and emotional health. Here’s your new checklist:

How do you feel during your day? Do you have energy?

How do you function during your day? Can you lift and carry everything you need to? Can you bend and reach easily?

How is your emotional state most of the time? We’re not talking about the every so often sadness, frustration or anger. Is there an emotional trend you notice?

Do you experience any systemic or bodily malfunctions? For example, regular digestive distress, regular aches or pains?

If any of your answers make you uneasy or aren’t what you want, need or expect, time to visit your physician.

 

 

 

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-Space Cardio

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.

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.

Do You Need to Dial Up Your Fitness Effort?

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.

 

Your Fitness Team

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?

 

Healthy Choices Add Up

Get Fit Quick Tip:

Healthy Choices Add Up

Not tomorrow, today! What can you do RIGHT NOW to CHOOSE healthy?

Drink a glass of water.

Take 5 deep breaths.

Stand up.

Walk down the hallway.

Reset your posture: Pull your shoulders up to your ears, and then pull your shoulders down and back.

Eat veggies.

Say no to sugary snacks and beverages.

Call, email or text someone who makes you happy.

Watch a funny video on YouTube that makes you laugh.

Download a fitness or food tracking app.

Stand up for yourself.

Clean your desk.

Sit up straight.

Help someone else.

Pet your dog or cat.