November 20, 2025

Do this with your exercise once a month…

June 9, 2016 By Leave a Comment

Get Fit Quick Tip:

Try a new workout or exercise at least once a month.

Muscles like unaccustomed exercise. Mixing up your workout forces muscles to learn a new pathway to work. What does this mean for you? Motivation stays high and results keep coming! Here are a few ideas to get started:

Ask friends what exercises they enjoy.

Get a guest pass to a gym.

Purchase a punch card for an outdoor workout.

Join a community-sponsored class.

Register for a local race.

Take lessons for a sport.

Swap workout equipment with a friend.

Try streaming workouts or YouTube.

 

 

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Relax with this Stretch

June 8, 2016 By Leave a Comment

Get Fit Quick Tip:

Cat Back Stretch!

At the end of a long day, do this stretch to relax your muscles, and your mind. Here’s how:

Begin on the floor, on your hands and knees. Inhale, pull your belly button up and round your back. Exhale, and return to your starting neutral spine position. Repeat two to three times allowing your breathing rate to determine your stretching pace.

 

 

*Consult your physician before performing exercise.

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WORK for your fitness!

June 7, 2016 By Leave a Comment

Get Fit Quick Tip:

WORK HARD for your fitness!

Your workout is supposed to be challenging, that’s the point! Challenging is where results happen. There are no short cuts, easy roads or lazy days when it comes to improving your health and fitness. Instead of being afraid of hard work, discomfort, sweat and burning muscles, embrace the effort! Here’s what may happen during a high-quality workout:

You may sweat.

Your muscles may burn.

You may become fatigued.

Your heart rate may increase.

Your breathing may become challenging.

You may be physically uncomfortable.

You may have to dig deep mentally.

You may struggle to complete the workout.

 

 

 

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Break Up Your Day with Fitness!

June 1, 2016 By Leave a Comment

Get Fit Quick Tip:

Add in Fitness Breaks!

Add fitness breaks into your day and decrease tension and stress. Here are a few ideas to get you started:

Wall the hallway.

Stretch at your desk.

Drink water.

Grab a fruit snack.

Do a set of pushups, wall squats or planks.

Take 5 deep breaths.

Instead of sending an email, walk to your co-workers office.

Perform a cardio burst of jumping jacks, jog in place or squat jumps.

Lunch time walk outdoors.

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Interested in Running?

May 31, 2016 By Leave a Comment

Get Fit Quick Tip:

Start a Running Program!

So you’re interested in running to help your fitness? A common mistake of many beginning runners is doing too much too soon. Here’s how to get started effectively and safely:

 

Start with walk/jog intervals. Perform a walking warm up for 10 minutes, then start with 3-5, 10-30 second jogging intervals followed by 1-2 minute walking recovery intervals, complete your workout with a 10 minute walking cool down.

Wear running shoes. Go to your local sporting goods store and ask about running-specific shoes. Proper footwear is essential with high-impact fitness.

Listen to your body. When beginning a running program, listen to your body and level of soreness. Muscle aches are okay when starting new exercise, consistent pain is not.

 

*Consult your physician before beginning exercise.

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Start a Fitness Tradition

May 29, 2016 By Leave a Comment

Get Fit Quick Tip:

Start a tradition… of fitness!

Pick one day or one special occasion and initiate a fitness tradition. Begin with friends and family, and then invite neighbors, coworkers, and others from there. Perhaps a 2 mile walk on a designated route or time, or a 4 mile bike ride to a special destination, or maybe a 2 mile hike to an inspiring look out or peak. Let your imagination go and see where it takes you!

To get started:

Designate the same day each year. Planning your fitness tradition to happen on a holiday, or particular day each year, allows others time to plan to take part.

Follow a designated mileage or duration. A set goal or miles or duration allows everyone to train and prepare for your tradition.

Include the FUN. Add music, fun costumes, special invited guests or snacks! The sky is the limit.

Choose a person or cause to honor with your tradition. Honoring a special cause or person gives the tradition value and purpose.

 

 

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Add this stretch into your workout

May 26, 2016 By Leave a Comment

Get Fit Quick Tip:

Lying Hamstring Stretch!

Add this hamstring stretch into your workout. Stretching your hamstrings can reduce stress on the low back. Flexible hamstrings allow you to sit, walk, stand and function in neutral posture and proper spinal alignment. Here’s how to do it:

Lie on your back, with the back of your leg close to a door frame or wall. Place your right heel up on the door frame, keeping your knee straight. Extend your left leg straight out on the floor. Inhale and pull your toes down toward the floor. Exhale and hold for ten to thirty seconds, then release. Repeat placing your left heel up on the door frame, keeping your knee straight. Inhale, pull your toes down toward the floor. Exhale, hold for ten to thirty seconds, then release.

 

*Always consult your physician before beginning exercise.

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To challenge your abs…

May 24, 2016 By Leave a Comment

Get Fit Quick Tip:

Elbow to Knee Plank

Want to challenge your abs? Add this exercise into your workout! Begin in a plank on your hands and toes. Lift your right foot up off the floor, next bend your right knee and bring it toward your right elbow. Extend your right knee to and return your foot to the floor to complete one rep. Next lift your left foot up off the floor, bend your left knee and bring it toward your left elbow to complete two reps. Repeat until 10 reps are performed.

 

*Consult your physician before performing exercise.

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Need Exercise Inspiration?

May 22, 2016 By Leave a Comment

GET INSPIRED with #HealthyWayMag Fitness Chat every Monday at 5pm(Pacific)/8pm(Eastern) on Twitter! Every person experiences a slump or setback on your fitness journey. Most important is to not let bumps in the road derail your efforts entirely! Get back on track by relying on others for encouragement, support and accountability. Join our weekly fitness chat on twitter for workout tips, ideas, support and accountability. Stay strong, stay focused and stay inspired!

Here’s how to join:
Log onto your Twitter account and follow @HealthyWayMag to view the chat questions.

Questions for discussion will be posted as Question 1, “Q1″, Question 2, “Q2″ and so on.

Offer your opinion and experience via answers to Question 1 noted as “A1″, designating your answer to Question 2 as “A2″ and so on.

Chat with others, exchange ideas and have fun!

Monday May 23, 2016 #HealthyWayMag Fitness Chat Sponsored by Handana:
Handana is an innovative sweatband designed specifically to be worn on your hand. Their unique and patented fit allows you to be hands-free when running, cycling, in the gym, or any other sport!  Handana is proudly made in the USA. Using soft, durable and completely machine washable fabric, they fit all sizes and most color preferences. Handana is gentle on your skin, so if you have allergies or sensitive skin there’s no need to worry. You’ll be inspired to reach your finish line! To order yours go to www.myhandana.com!

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Stand Up Straight with this Stretch!

May 20, 2016 By Leave a Comment

Get Fit Quick Tip:

Stretch your Chest and Front Shoulder!

Stand up. Place your right hand on the wall or door frame slightly lower than shoulder level. Keep your elbow straight, and gently turn your body away from your hand. Pull your right shoulder down and back feeling a stretch across your chest and front shoulder. Hold for 10 seconds, then release. Repeat the stretch placing your left hand on the wall or door frame.

Stretching your chest and front shoulder allows for proper posture. This means you stand up straight, longer! Proper posture reduces muscle tension and stress that comes from slouching. Taking regular stand up stretching breaks during your day reminds your body of neutral or a properly aligned body position. You’ll have more energy and feel better!

 

*Consult your physician before performing exercise.

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