April 28, 2017

Get healthy living on your schedule!

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.

 

FUN workout= Consistent Workout= Results!

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!

 

Important Rule for Strength Training

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.

 

Post-Workout Stretch

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.

Drinking Water Reminders!

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.

 

Learn a new exercise= Results?

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.

 

Ready to Challenge Your Abs?

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.

 

 

Get Some Rest!

Get Fit Quick Tip:

Get Some Rest!

Respect your rest day. Rest IS part of an exercise program. Allowing sufficient time to properly absorb your workout is appropriate to insure maximum results. Program in a rest/recovery day a minimum of one day each week. If you’re exhausted during workouts or have constant achy muscles, consider increasing your rest/recovery period in between workouts.

*Consult a Fitness Professional to determine the appropriate workout for you.

 

Standing Side Stretch

Get Fit Quick Tip:

Standing Side Stretch

Do this full body stretch daily to release muscle tension. Begin standing. Reach your right arm straight up overhead, gently lean to your left. Hold for 10-30 seconds or 3 full breaths, then release.  Next, reach your left arm straight up overhead, lean to your right. Hold for 10-30 seconds or 3 full breaths, then release.

 

*Consult your physician before performing exercise.

Take Your Plank for a Walk

Get Fit Quick Tip:

Plank Walk!

Once you’ve mastered the plank, add a total core “moving” challenge. Here’s how: Begin in a pushup position, with your arms and legs straight and your torso straight.  Keeping your feet in place, walk your hands to your right 3-6 times. Maintaining proper posture and spinal alignment, walk your hands to your left 3-6 times to complete 1 rep. Drop your knees to the floor and rest 10 seconds. Repeat 3-5 total cycles.

 

*Consult your physician before beginning exercise.