healthy lifestyle

Once a week for workout motivation

May 19, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

Commit to a Standing Meet-Up!

Find one person who can commit to meeting you once a week for a regular workout together! The workout type can rotate or be the same type of exercise each week. The standing meet-up will:

Force you to re-commit to fitness every week.

Build momentum toward your health goal.

Set a fun tone to exercise.

Provide accountability.

Give you a workout to look forward to each week.

Challenge you to workout harder.

Encourage exercise consistency.

Keep healthy living a priority in your schedule.

Push you to try new exercises or a new workout.

Filed Under: Your Fitness Tagged With: change up your fitness, fitness, fitness goals, goal setting for health wellness and fitness results, healthy habits, healthy lifestyle, how to get motivated, how to get results in your workout, how to overcome obstacles to fitness, overall fitness, unaccustomed exercise, workout motivation, workout partner

Get Walking!

May 13, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

Walk Together!

Walking is great exercise to do with a group. Walking allows you to interact with others, get fresh air and sunshine, take in the sights and requires no additional equipment. Walking doesn’t require learning a new skill or competency maintaining a high intensity workout. Walking is a by-design workout, you can make it whatever you want it to be! You’ll strengthen your heart, lungs and muscles, and improve balance, agility and coordination, all at the same time. Simply put your shoes, grab your keys and phone, and GO! Here are a few ideas to get you started:

Exercise and socialize. Schedule a walk and talk with friends to catch up.

Take in the view. Walk to a vista or landmark location.

Walk to a destination. Walk to the store, library or movie theater.

Be a tourist. Take a scenic walk through your town.

Go off-road. Head to the local trail and and add an agility component to your walk.

Filed Under: Your Fitness Tagged With: exercise outdoors, exercise with friends, fitness goals, goal setting for health wellness and fitness results, healthy habits, healthy lifestyle, how to start fitness, making fitness fun, older adult fitness options, overall fitness, walking article, walking exercise, walking for cardio, walking for fitness, walking for health, walking workout

Ease Neck Tension

May 11, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

Ear to Shoulder Stretch!

Ease neck and shoulder tension with this simple stretch. Begin standing. Lace your fingers behind your body with both arms straight. Inhale and pull both shoulders down and back. Exhale and gently drop your right ear toward your right shoulder. Inhale and return your starting position. Exhale and gently drop your left ear toward your left shoulder. Exhale, and return to your starting position. Hold each position for 10-30 seconds. Never stretch into pain or discomfort.

*Consult your physician before performing exercise.

Filed Under: Your Fitness Tagged With: ease sore muscles, end of day stretches, exercise at work, healthy lifestyle, how to stretch, improving posture, posture stretch, reduce muscle tension, start a stretching program, stress relief, stretching at home, stretching at the office, stretching exercises, travel stretching, traveling healthy, upper body stretching

Isometric Ab Challenge

May 10, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

Isometric Abs!

Isometrics hold muscles under tension for a set period of time. Try this V-Sit for an isometric abdominal challenge. Here’s how:

Sit on the floor in proper spinal alignment. Pull your belly button in and keep your shoulders back and down. Extend both legs straight out on the floor in front of you. With a straight back, lean back slightly and lift both legs up off the floor about 6 inches to start. Extend both arms straight out in front of you. Hold this position for 10 seconds, breathing in your natural rhythm. Lower your legs and rest. Repeat 2-5 times.

*Consult your physician before performing exercise. This exercise is for intermediate/advanced exercises, and is not for those with injury concerns.

Filed Under: Your Fitness Tagged With: abdominal strength, abdominal strength exercises, Beginning an exercise program, change up your fitness plan, core exercises, core fitness, core strengthening, healthy habits, healthy lifestyle, home fitness, how to strengthen your core, overall fitness, strong core, the best exercise for body shaping, toning up our core

Breathing-Break!

May 4, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

Deep Breathing!

Practice mindful deep breathing regularly during your day to decrease physical and mental stress. Inhale for a count of 3-4 seconds. Hold for 1 second. Exhale for a count of 4-6 seconds. Slowly extend the duration of your exhale. Repeat for 2-3 breaths. Make breathing-breaks a priority during your day and you’ll feel better, think more clearly and have more energy!

Filed Under: Your Fitness Tagged With: breathing for relaxation, creative stress release, decrease stress, deep breathing article, eliminate stress, healthy habits, healthy lifestyle, how to ease stress, how to reduce stress, managing daily stress, reduce stress, reducing stress at work, stress article, stress reduction, taking breaks at work, work fitness

ENERGIZE your workout!

May 1, 2016 By hywo Leave a Comment

ENERGIZE your workout every Monday at 5pm(Pacific)/8pm(Eastern) with #HealthyWayMag Fitness Chat on Twitter! Pick up fitness tips, workout ideas and exercise support.

The benefit of having training partners is when you don’t feel up to working out, they do! Workout partners also offer accountability to log each workout with full effort and attention. Rely on training partners to offer a motivation pick-up on those days when you’re stressed or distracted. Often you’ll even gain energy from workout partners! Consider #HealthyWayMag Fitness Chat your virtual training partner. We’ve got your motivation and accountability covered!

Here’s how to join:

Log into Twitter.

Enter #HealthyWayMag to follow the chat feed.

Questions for discussion will be posed as Question 1 noted as “Q1″, Question 2 as “Q2″, and so on. Offer your answer as Answer to Question 1, “A1″, and so on.

Interact with others, chat, and have fun!

Filed Under: Your Fitness Tagged With: adding fun to your workout, exercise motivation, exercise results, fitness accountability, fitness goals, fitness motivation, getting workout results, healthy habits, healthy lifestyle, how to get motivated, how to get results in your workout, how to overcome obstacles to fitness, how to start fitness, how to stick with fitness, overall fitness, workout motivation

Better Balance

April 27, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

One Leg Hold

Practice standing on one leg to improve balance and proprioception. Safety is most important when working on balance. All exercisers should begin holding on to a stable object for the entire set until confidence increases. Slowly decrease contact with stable object to build balance load. Once you’ve achieved a 10 second hold on each leg without holding on, you may be ready for progressions. Maintain proper posture, with your chin up and chest lifted. Here are a few progressions to get started:

Stand on one leg for 10 seconds. Increase time to 30 seconds.

Stand on one leg and place both arms across your chest.

Stand on one leg and swing both arms forward and back.

Stand on one leg and look side to side.

*Consult your physician before performing exercise.

Filed Under: Your Fitness Tagged With: ankle stability, ankle strength, balance exercise, balance exercise. core fitness, fall prevention, healthy habits, healthy lifestyle, home exercise, how to start fitness, improve balance, leg strength, older adult exercise, overall fitness, reduce risk of falling, senior fitness

Desk Posture Stretch

April 19, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

At your desk posture stretch!

Sit forward in your chair with both feet flat. Inhale and reach both arms straight up overhead. Lace your fingers with your palms facing down. Exhale, lean to your right. Inhale, return to the center. Exhale, lean to your left. Inhale, return to the center. Exhale, lower your arms. Repeat 2-3 times.

Stretching reduces muscle tension, and the deep breathing reduces stress. Perform this stretch a few times each day for physical and mental benefits!

*Consult your physician before beginning exercise.

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Racing? Here are your race prep basics.

April 15, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

4 Racing Basics

There are a few racing basics important to keep in mind heading into your race day. Here are 4 to commit to memory:

Embrace your nerves. Many athletes experience pre-race nerves. Nerves mean the event is important to you and you want to do your best. Nerves happen with uncertainty or with the unknown. Accept your anxiety simply as part of the process. Instead of allowing nerves to paralyze you, enable them to empower you.

Master the art of letting-it-go. You’re distracted by someone along the race course? Let it go. Your pre-race ritual was interrupted? Let it go. Another athlete cut you off at the hydration station? Let it go. Focus on your race, your miles.

Stick to your race plan. Never try anything new on race day. Only do what you’ve practiced in training. Stick to your pre-race meal plan. Your clothing. Your hydration schedule. Your pace.

Visualize your finish daily. Every night before going to sleep, visualize in full detail finishing your race strong. During your race when miles become tough, play back the well rehearsed mental picture of your strong finish. You’ll be able to change your emotional/mental state mid-race and reset your resolve to keep moving forward.

Filed Under: Your Fitness Tagged With: competition events, exercise goals, goal setting for health wellness and fitness results, healthy habits, healthy lifestyle, how to start fitness, inspirational running, jogging tips, marathon running, outdoor fitness, outdoor workouts, overall fitness, racing tips, running a marathon, running a race, running competition, running for fitness, running race tips, running tips, running workout, sport competition, training for 5K running race

At-the-Computer Stretch

April 14, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

Stretch your Wrist Extensor Muscles!

Working on a computer all day can leave the muscles of your hands and forearms overworked, tight and sore. Add in a hunched-forward shoulder posture and long hours without a break, and the stress on your wrist extensor muscles only increases. Perform this easy at-your-computer stretch during the day to give your hands a mini-break.

Extend your right arm forward so it is parallel to the floor, with your palm facing down. Gentle curl your fingers in and down feeling a subtle stretch in the top of your forearm. Hold for 10-30 seconds, then release. Repeat with your left arm forward.

*Consult your physician before beginning exercise.

Filed Under: Your Fitness Tagged With: at your desk stretching, decrease muscle tension, desk stretch, end of day stretches, everyday stretching, fitness motivation, healthy lifestyle, how to stretch, improving posture, office exercise, office stretching, posture stretches, stretch break, stretching at the office, stretching exercises

Once a week for workout motivation

Get Walking!

Ease Neck Tension

Isometric Ab Challenge

Breathing-Break!

ENERGIZE your workout!

Better Balance

Desk Posture Stretch

Racing? Here are your race prep basics.

At-the-Computer Stretch

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