healthy lifestyle

High Knees Cardio

April 13, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

High Knees for Cardio!

If you’re looking to add a cardio component to your workout, consider High Knees. Great for runners, walkers and those looking for fast calorie burning, high knees provide a challenging and energizing interval option.

Begin standing. Lift your right knee straight up, adding a hop to the top of the range of motion if desired. Immediately return your right foot to the floor, and lift your left knee straight up, adding a hop to the top of the range of motion. Begin with a ten second interval and build from there. This exercise is for intermediate or advanced exercisers, without injury or illness concerns.

*Consult your physician before beginning exercise.

Filed Under: Your Fitness Tagged With: cardio intervals, cardio options, cardio workout, cardiovascular exercise, cardiovascular fitness, change up your fitness plan, efficient cardio, exercises to do outdoors, fitness goals, fitness motivation, fun fitness, healthy lifestyle, high intensity cardio, home cardio, leg workout, outdoor exercise, outdoor workouts, overall fitness, plyometrics, running exercises, workout consistency

After-Running Stretch

April 12, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

Mid-Foot Stretch!

After your next run, do this stretch to ease sore feet and tired legs. Here’s how:

Place the ball of your foot on a object about 4 inches off the floor such as a curb, foam roller or small step. Keeping your heel on the ground and ankle straight, slowly transfer your weight onto the ball of your foot. You should feel a slight stretch along the bottom of your foot. Hold for 10-30 seconds, then release.

*Consult your physician before beginning exercise.

Filed Under: Your Fitness Tagged With: article, decrease foot pain, everyday stretching, fitness tips, flexibility exercises, foot stretch, healthy lifestyle, jogging tips, overall fitness, running, running stretch, running tips, stretching exercises, stretching for your feet, walking stretching

FUN Fitness!

April 8, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

Find the FUN!

Having fun with your fitness, means you’ll want to workout! A consistent workout is where results happen. Let loose, explore and experiment, be open to not exactly knowing what comes next. Here’s how to have fun with your fitness:

Be vulnerable. Take a chance on a workout, where you don’t know exactly how it will go. Do something different!

Be a beginner. Not all workouts need to be about 100% mastery the first time. Try something new!

Abandon structure. Play, run, jump, skip, dance!

Filed Under: Your Fitness Tagged With: adding fun to your workout, change up your fitness plan, fun workout, healthy habits, healthy lifestyle, home fitness, how to get results in your workout, how to workout, making fitness fun, new exercisers, overall fitness, setting fitness goals, workout motivation, workout play

Celebrate YOUR Fitness!

April 6, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

Celebrate YOUR fitness!

All the early morning workouts, the lunch time exercise, the weekend classes, packing your gym bag, planning healthy meals, filling your water bottles, and so on. You’ve worked hard for your fitness, celebrate your efforts! Recognize your progress no matter how far you’ve come OR how far you still plan to go. Your commitment is important, and you never know who you are inspiring. Celebrate your fitness by:

Pay it forward. Know a fellow exerciser who is struggling with exercise motivation? Reach out an offer a few encouraging words, a text, an email, a phone call or simply a smile.

Say Thank You. Say thank you to those who have helped your fitness journey.

Acknowledge your progress. Pull out your old workout logs for visual reinforcement of your progress. Pull out old race photos and relive your most fun fitness day.

Filed Under: Your Fitness Tagged With: exercise motivation, fitness goals, goal setting, goal setting for health wellness and fitness results, healthy lifestyle, how to gain motivation, how to improve exercise motivation, how to increase motivation, how to overcome obstacles to fitness, how to start fitness, staying motivated, stop sabotaging your fitness, workout goals

Should you add a hill workout to your fitness routine?

April 5, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

Hill Repeats!

Hill workouts via repeats are great for cardio! Walk, run, power hike or even sprint up the hill, and you’ll burn mega calories and strengthen your legs. Choosing a hill of moderate incline, and about a quarter mile long is a great starting point. Begin with a warm up of walking on a flat surface for at least 10 minutes. Then do your hill repeat up, followed by a gentle jog or walk down. Turn around and head up again. Repeat 2-4 times. Perform your cool down for at least 10 minutes on a flat surface.

*Always consult your physician before beginning exercise. Hill repeats are for intermediate or advanced exercisers without injury or illness concerns.

Filed Under: Your Fitness Tagged With: cardio fitness, cardio options, cardio workout, cardiovascular exercise, efficient cardio, healthy lifestyle, high intensity cardio, hill exercise, how to do cardio, how to increase running speed, jogging for fitness, jogging workout, running article, running fitness, running for fun, running hills, running tips, training for 5K running race

Ease-Tension Stretch

April 1, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

Corner Stretch!

Stand facing a corner. Step forward with one foot and place your forearms on the wall, with your elbows slightly lower than shoulder level. Gently lean forward, feeling a stretch across your chest and front shoulders. Hold for ten to thirty seconds.

*Consult your physician before beginning exercise.

Filed Under: Your Fitness Tagged With: end of day stretches, everyday stretching, flexibility exercises, healthy lifestyle, home fitness, how to improve exercise motivation, how to start fitness, how to stretch, improve flexibility, increase flexibility, new exercisers, posture stretch, stretching article, stretching at the office, stretching exercises

Take your fitness All-Out!

March 31, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

Go All-Out!

When was the last time you experienced true muscle fatigue in your fitness plan? True muscular fatigue means you’re working to your max. Choosing a workout that requires your maximum physical effort and full mental attention keeps motivation high. It’s also a great method to assess your fitness abilities and progress. Experiment with different workouts once a week or once a month to see what requires 100% of your body and your mind. You may even find a new sport to love!

Filed Under: Your Fitness Tagged With: change up your fitness plan, fitness, fitness goals, fitness motivation, goal setting for health wellness and fitness results, healthy lifestyle, how to get results in your workout, how to workout, overall fitness, workout article, workout motivation, workout play

SLOW DOWN your strength training!

March 30, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

SLOW DOWN your strength training!

To get the most out of your strength training workout, slow down your pace! Complete the exercise at a pace where you’re able to stop the exercise at any point. Controlling the weight is key to overloading your muscles. A slow pace extends the time your muscle is under tension. Try lifting the weight for 2 seconds and lowering the weight for 4 seconds for starters.

*Consult your physician before beginning workout.

Filed Under: Your Fitness Tagged With: fitness questions answered, gym fitness, gym workout, healthy lifestyle, home fitness, how to begin weight training, how to start fitness, overall fitness, strength training, strength workout, weight lifting workout, weight workout, workout article

Squats on the go!

March 9, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

Wall Squat!

Wall Squats or Wall Sits make a great go-to lower body exercise to be completed when traveling, at the office or at home. Simply find a space along the wall or door frame. Lean your body against the wall. Place your feet about 18 inches away from the wall. Keeping your torso straight, slide your body down the wall about 12 inches. Line your knees up over your ankles. Hold for 10-30 seconds. Slide up the wall and return to your starting position.

*Always consult your physician before performing exercise.

Filed Under: Your Fitness Tagged With: Beginning an exercise program, body weight exercises, exercises on vacation, finess, healthy lifestyle, home exercise gym, Home workout, leg exercises, lower body strength exercises, office fitness, travel exercise, unaccustomed exercise

End-of-Day Stretch

March 8, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

Stretch!

Ease your sore muscles from sitting all day with this Bend-Forward stretch.

Here’s how to do it: Sit forward in your chair with your feet hip-width apart and flat on the floor. Place a rolled up towel or coat on your lap to act as a buffer from bending too far forward. Tuck your chin to your chest. Inhale and place your hands on your thighs. Exhale and walk your hands down your legs until you feel a gentle stretch. Inhale again. Exhale and slowly return to your seated upright position.

*Always consult your physician before performing exercise.

Filed Under: Your Fitness Tagged With: desk stretches, ease muscle tension, end of day stretches, exercise during the day, flexibility exercises, healthy habits, healthy lifestyle, how to reduce stress, how to stretch, how to stretch at work, improve flexibility, leg stretching, low back stretches, office stretching, reduce muscle tension, reduce stress, stress relief, stretch break

High Knees Cardio

After-Running Stretch

FUN Fitness!

Celebrate YOUR Fitness!

Should you add a hill workout to your fitness routine?

Ease-Tension Stretch

Take your fitness All-Out!

SLOW DOWN your strength training!

Squats on the go!

End-of-Day Stretch

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