October 17, 2017

Take Responsibility for Your Fitness!

Get Fit Quick Tip:

Take responsibility for your health and fitness!

YOU are in charge of your workout! If you want to feel better, look better and function better, log consistent workouts. You can have more energy. You don’t have to live in pain. You don’t have to settle for poor posture. You can have strong muscles. Take responsibility RIGHT NOW by:

Get up earlier and log a home workout via YouTube, DVD or App.

Exercise at lunch.

Walk as much as you can during your day.

Sit less, take more breaks during your day.

If you don’t enjoy your workout, or at least part of it, try a new type of exercise. Keep trying new exercise until you find what works for you.

Join a community sports league or exercise class.

Train for an event like running or triathlon.

Schedule workouts with friends, instead of happy hours and meals.

Download a stretching app and do it every night after work.

Commit to a daily practice of deep breathing and meditation.






Should You Revisit Exercise Machines?

Get Fit Quick Tip:

Don’t underestimate exercise machines in the gym!

With the wave of functional fitness so popular, exercise machines can get lost, but they still hold value. What and how you work out should be determined by goals and ability. Consider your options, all your options, and a great option for you may just be exercise machines! Exercise machines provide guided range of motion in the tracking design of the machine. This means if you’re unable to stabilize your body position, the machine helps. If you like the option of different programming, routes and resistance, machines are a great choice. And if you’re wanting to isolate one part of your body, machines offer that option.



Little Bits of Fitness

Get Fit Quick Tip:

Lots of little bits of fitness add up to big health benefits.

You may not have a full 30 minute or an hour to devote to fitness, that’s understandable sometimes. So, do you have 5 minutes? 10 minutes here are there? Did an appointment or meeting cancel? Fitness is cumulative, so every little bit adds up to a stronger heart, lungs and muscles. Look around you during the day, do you notice ways to be active, more active? Take the stairs, park farther away from where you’re going, do balance exercises while standing in line, walk while waiting for an appointment, do range of motion when waiting, practice deep breathing, bike your errands, kick the soccer ball with your kids, romp with your dog. Every minute during the day of incorporating physical activity adds to your level of fitness. Keep moving!

Posture Reset!

Get Fit Quick Tip:

Posture Reset!

Reset your posture after sitting at your desk with this exercise. Lie face down on your stability ball. Pull your torso up slightly to be in line with your legs. Tuck your chin into your chest. Raise both arms up to the side of your body. Rotate your hands to the outside of your body, so your thumbs are facing up. Balance with your legs, and lift both arms up about six inches. Pause for one seconds, and then slowly lower six inches. Start with ten reps.


*Consult your physician before performing exercise.


Need an attitude adjustment?

Get Fit Quick Tip:

Need an attitude adjustment? GO WORKOUT!

If you’re looking for a way to improve your mood, change your perspective or simply adjust your attitude, look no further than your workout. Exercise forces deep breathing due to the effort required. The result of deep breathing is stress reduction and a brain chemical mood boost. Exercise also brings emotions forward that need to be processed. Further, exercise clears your mind, allowing creative solutions to challenges to come to the forefront of our thinking. So, next time you find yourself grumpy, in a negative space or with a poor perspective, GO WORKOUT and enjoy the exhale!


Strong Shoulders =Better Posture!

Get Fit Quick Tip:

Strengthen your Shoulders!

Strong shoulders improves posture. Start with this Kneeling Reverse Fly exercise:

Begin on your hands and knees. Without weight, lift your right arm straight up to the side of your body. Keep your torso stable and don’t rotate your shoulders or hips. Do 10 reps, then release your right hand back to the floor. Next, lift and lower your left arm. Do 10 reps. When you have mastered correct form without weight, try lifting a small weight. This is an exercise where proper technique and form is paramount, not the amount of weight or even reps. Take your time, go slow and learn the proper movement pattern before progressing.


*Consult your physician before performing exercise.


After-Your-Computer Stretch

Get Fit Quick Tip:

Stretch your Hands!

Been on your computer all day? Do this after-your-computer stretch to ease muscle tension in your hands, wrists and forearms! Place your palms together with your thumbs forward. Gently press your hands together. Pull your shoulders down and back.

Get your mind right!

Get Fit Quick Tip:

Set your mind to reach your fitness goals!

Get your mind right in your fitness, and you’re half way there! A supportive mindset can be accomplished in spending a few minutes every day. Sit quietly and visualize accomplishing your goal- How will you feel? What will you see? What will you say? It’s important to include all your senses in your visualization and make it feel “real” to your mind. Get your mind right to reach your goals!


Challenge your Coordination

Get Fit Quick Tip:

Challenge your Coordination!

Fitness means many things! Endurance, strength, power, flexibility, and balance and coordination are all aspects of fitness! Set a goal to try a new exercise each month that challenges your coordination. The mental focus required is a nice distraction from the physical effort. And because of the mental focus you’ll need to master this aspect of fitness, your interest remains high and your motivation will soar! For an all-inclusive workout with an emphasis on coordination consider stand up paddle board, basketball, baseball, jump rope, dance, slack line, rollerblading, trampoline, tennis, just to name a few.

Undo sitting with this hamstring stretch

Get Fit Quick Tip:

Lying Hamstring Stretch

Sitting most of the day? Do this hamstring stretch to ease lower body and lower back tension. Lie down on the floor on your back. Extend your right leg straight up with your heel toward the ceiling. Place a strap or belt securely under the arch of your shoes to assist your stretch. Keep your shoulders and hips on the floor. Hold for 10 seconds, then release. Next, extend your left leg straight up toward the ceiling. Place the strap or belt securely under your arch. Hold for 10 seconds, then release.


*Consult your physician before performing stretch.