November 20, 2025

Can-Do Fitness Approach

January 26, 2016 By Leave a Comment

Get Fit Quick Tip:

Take a Can-Do Approach

Instead of focusing on what you can’t do, approach your wellness plan from what you CAN do. Focus on the positive, and that’s where your mind will lead you. For example:

One at a time. If you’re not convinced you can eliminate junk food all together, start by eliminating one junk food meal each week.

Focus on the present. It’s a wonderful accomplishment that you were a collegiate athlete, however where is your fitness now? Focus on your current fitness base and build from there.

Increase in small steps. Building fitness too fast, too soon is a common mistake of those new to exercise. Build your fitness in small steps to allow your body to adapt to your goal. Each small step mastered will increase confidence and therefore motivation.

 

 

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Is Your Office Fitness Friendly?

January 25, 2016 By Leave a Comment

Get Fit Quick Tip:

Create an Active Office!

Whether you work at home, outdoors, or in a office, creating a fitness-friendly atmosphere is possible. Here’s how to get started:

 

Walking club. Set up a regularly scheduled lunch time walking group.

Coordinate classes. Enlist the help of a Fit Pro to hold noon time or after work exercises classes in the conference room. Split the cost among all participants.

Stream workouts. Head to YouTube or a streaming workout service on your computer. Stream the workout in a common area before or after work.

Monthly competitions. Create a little friendly competition with a “monthly fitness challenge.” For example, logging the most steps with your pedometer, plank holds, pounds lost. Create teams by departments, raffle off prizes, offer incentives!

 

 

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Healthy Meals: Week at a Glance

January 24, 2016 By Leave a Comment

Get Fit Quick Tip:

Weekly Meal Prep

Save time and energy by completing weekly meal prep. Choose one day each week to shop, chop, wash, prepare and cook. Healthy meals for the whole family will be at your disposal every day of the week:

Chop all veggies. Place in baggies so they are ready to go.

Wash produce. Prepare and clean produce so everyone in the family can simply grab and go!

Wash herbs. Wrap in paper towel, place in baggies and store in the fridge.

Bulk cook meats for the week. Portion out meat and store in air tight containers. All that’s needed is to heat it up.

Bulk cook entree’s to create left-overs. Cook casseroles, chili, soups and stews with a plan for left-overs. Refreshing a meal with a creative side dish or combination is a great way to minimize cooking during the week.

 

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Keep Fitness Motivation Going…

January 22, 2016 By Leave a Comment

Get Fit Quick Tip:

Plan Ahead!

Healthy living does NOT take the weekend off! Keep motivation going by planning your weekend-fitness ahead of time.

Here’s how to keep your workouts (and motivation) happening on the weekends:

Invite friends. Invite friends to join in your workout. You’ll catch up on the week and as the saying goes, time flies when you’re having fun!

Race. Racing is a great way to insure your workouts happen on the weekend. Competing side by side with thousands of new friends, the energy will feed your motivation for weeks and months to come.

Go early. Get up early and log your workout before the sun (and your family) rises. Morning workouts likely means fewer interruptions and distractions.

Include physical activity into your daily routine. If a structured workout is difficult, consider adding fitness bursts into your day. Walk the soccer field while your child plays, stand instead of sit, ride bikes instead of driving.

 

 

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Get in the Moment…of your Workout!

January 21, 2016 By Leave a Comment

Get Fit Quick Tip:

Get in the Moment!

Are you in the moment of your workout? Or are you preoccupied about what you have to accomplish later, worried about this and that, distracted by to-do lists? Stay present in the moment of your workout for better mental focus, and better physical results.

Here’s how to get in the moment of your workout:

Set workout mini-goals. Each workout should serve a purpose, and therefore have a goal. Every exercise you perform should be chosen for its desired outcome.

Stay present. Consider your workout as the time during your day where you don’t have to think about work, schedules or other commitments. Stay present in your workout by focusing only on the current rep, the current set.

Breathe through each rep. Every lift and every lowering phase of your rep, should include an inhale or an exhale. Focused and mindful breathing is an effective method to clear your mind of distractions.

Eliminate self-talk. Regardless of what your body is doing, often your mind is full of internal dialogue, conversations and opinions. Reduce the self-talk by counting out your pace for each rep.

 

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Do you need a fitness break?

January 20, 2016 By Leave a Comment

Get Fit Quick Tip:

Take a Break!

Taking regular fitness breaks during your day is healthy for your body and your mind. Commit to a goal of getting up, stretching or walking every 2 hours.

Here’s how to hold yourself accountable to fitness break-time:

Set your phone alarm to signal every 2 hours.

Perform at-your-desk stretches. For example:

Seated Hamstring Stretch: Sit forward in your chair. Extend your right leg straight out in front of you with your heel on the ground. Sit up tall and hold for 10-30 seconds, then release. Repeat with your left leg straight out in front of you.

Reach up and Over Stretch: Reach both arms straight up overhead. Lean to your right, then your left.

Walk the hallway. Get up and walk around your office, the hallway or around the building for ten minutes to increase circulation and decrease muscle tension.

Stand up and breathe. Simply stand up to ease lower body tension, and perform 3-5 deep breaths.

 

*Consult your physician before beginning exercise.

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Look for Fitness Opportunities!

January 19, 2016 By Leave a Comment

Get Fit Quick Tip:

Look around you!

Increase your physical activity by looking for fitness opportunities around you during the day. For example:

 

Stairs. Use them!

Walk while waiting. If an appointment is running late, leave your cell phone number at the desk and head out for a walk.

Play with your kids. Hit the monkey bars, swing or balance beam!

Socialize and exercise with your co-workers or friends. Schedule a walk and talk to catch up.

Go without a cart. Shopping? Carry your items if possible.

Lift, carry, bend, push, pull! Not all fitness has to be structured to count, add in everyday fitness by looking for active opportunities around you.

 

 

 

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How’s your Attitude?

January 15, 2016 By Leave a Comment

Get Fit Quick Tip:

Check your Attitude!

Check your attitude and leave your ego at the door! Fitness has peaks and valleys, so prioritize a positive attitude for long term success. Your attitude is your choice!

Here’s how to do it:

Let it go. Fall short of a goal? After reviewing your actions, let it go. Holding on to regrets will only increase your self-doubt and anxiety, hindering your progress.

Be realistic. Where is your fitness now, today? Take inventory of your current status, design a plan, then move forward.

Commit every day. Life happens, how do you respond? Make a commitment every day to continue your fitness journey. There’s always a way to make exercise happen, if you want it badly enough.

Make a vision board. Make a collage of words, pictures or quotes of what you plan to accomplish in your fitness. Place the board where you will see it many times each day. Each glance will give you energy and motivation to keep moving forward.

Surround yourself with positivity. Spend time with those who support you, who strive to improve themselves, who focus on the bright side of things, and who practice problem solving to stay on pace toward a goal.

 

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Get Uncomfortable with Your Fitness

January 13, 2016 By Leave a Comment

Get Fit Quick Tip:

Get Uncomfortable!

Part of your fitness journey may be uncomfortable, unsettling or uncertain. Guess what? Feeling uneasy about your fitness goals is common! Physical fitness gains, and mental personal growth, happens when we overcome an uncomfortable feeling. We learn about our inner-strength and realize we are so much stronger than we think. It is through this principle that we feel empowered and confident, and these qualities carry over into all aspects of our life. Fitness is about so much more than the time we log in a workout!

Here’s how to get uncomfortable with your fitness (and enjoy it):

Take a class. Been interested in learning about the latest workout craze at your gym? Show up and try it!

Register for a race. Athletic competition is not just for kids. Enter a race and enjoy the motivation boost.

Master a new skill. Never learned to golf? Take a lesson. Always interested in stand up paddle boarding? Take a lesson.

Join a team. Check out your local recreation center to learn about local adult teams and leagues.

Revisit a old short-coming. Did you fall short of a goal previously and then abandon the goal entirely? Consider revisiting the goal again. Doing so will allow you to work through all the emotions that accompanied your efforts. The outcome may be different this time around.

 

 

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Pick It Up!

January 12, 2016 By Leave a Comment

Get Fit Quick Tip:

Pick It Up!

…your exercise intensity, that is! Increase the intensity of your cardio for more of a challenge.

Here’s how to increase your exercise intensity for more of a cardiovascular challenge: (Always consult your physician before beginning exercise.)

Add in 10 second- 2 minute sprints to your cardio workout.

Add in plyometrics or full body body-weight exercises.

Vary the terrain. Hit the stairs, trails or stadiums for a high intensity challenge.

Reduce rest time in between sprint cardiovascular intervals.

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