Get Fit Quick Tip:
Drinking Water Reminders!
1. Set the timer on your phone to signal every 2 hours. Drink a glass of water!
2. Pre-fill water bottles and keep them on the counter or your desk as a visual reminder to drink water throughout the day.
3. Drink one glass of water before each meal or snack.
4. Drink one glass of water right when you get up in the morning.
Get Fit Quick Tip:
Learn a new exercise!
Set a goal to master one new exercise a month. Learning a new exercise means your muscles will have to adapt to a new working angle. You’ll keep your workout fresh, your mind interested and your body getting stronger.
Get Fit Quick Tip:
Toe touches!
Ready to challenge your abs? Do Toe Touches with your Crunches. Here’s how: Begin lying on your back on the floor. Raise both shoulders up off the floor. Lift your right leg up toward your chest and reach your left hand toward your right shin, then slowly release. Next lift your left leg up toward your chest, reach your right hand toward your left shin. Start with 10 reps.
*Consult your physician before performing exercise.
Get Fit Quick Tip:
Get Some Rest!
Respect your rest day. Rest IS part of an exercise program. Allowing sufficient time to properly absorb your workout is appropriate to insure maximum results. Program in a rest/recovery day a minimum of one day each week. If you’re exhausted during workouts or have constant achy muscles, consider increasing your rest/recovery period in between workouts.
*Consult a Fitness Professional to determine the appropriate workout for you.
Get Fit Quick Tip:
Standing Side Stretch
Do this full body stretch daily to release muscle tension. Begin standing. Reach your right arm straight up overhead, gently lean to your left. Hold for 10-30 seconds or 3 full breaths, then release. Next, reach your left arm straight up overhead, lean to your right. Hold for 10-30 seconds or 3 full breaths, then release.
*Consult your physician before performing exercise.
Get Fit Quick Tip:
Plank Walk!
Once you’ve mastered the plank, add a total core “moving” challenge. Here’s how: Begin in a pushup position, with your arms and legs straight and your torso straight. Keeping your feet in place, walk your hands to your right 3-6 times. Maintaining proper posture and spinal alignment, walk your hands to your left 3-6 times to complete 1 rep. Drop your knees to the floor and rest 10 seconds. Repeat 3-5 total cycles.
*Consult your physician before beginning exercise.
Get Fit Quick Tip:
Leg Raises for Total Core Strength.
Lie on your back. Place your arms wherever most comfortable to help maintaining neutral pelvis. Lift your right leg up off the floor about 2 feet, maintaining core stability, slowly lower your right about twelve inches. Immediately lift your left leg and slowly lower. Repeat leg raises 10 times total. This exercise is for intermediate exercisers, without injury concerns.
*Consult your physician before performing exercise.
Get Fit Quick Tip:
Build momentum to healthy and fit!
Building momentum to healthy and fit takes daily action. Healthy choices are cumulative, and every little bit counts! Here’s how to get started:
1. Commit to your goal every single day. Adopt a mantra to repeat your desired result, along with WHY the goal is important to reach NOW.
2. Take one action every day. One action could be drinking your water, choosing a healthy meal, buying nutritious groceries, reading a fitness journal or blog, taking a stretch break at work, trying a new workout class, inspiring a friend to choose healthy, researching a new exercise, and so on.
3. Small and steady progress usually works best for lasting results. Don’t over do it! You didn’t become out of shape overnight, and you won’t get back in shape overnight. Keep action steps small, but sustainable. You don’t have to eliminate all sugar in one day, but are you able to reduce sugar by one serving to start? Healthy choices are cumulative, and so is fitness.
4. Don’t give up! Setbacks happen. Taking one daily action step means you’re never off track completely. Keep going!
Get Fit Quick Tip:
Quality Fitness Time
Getting in your workout is not a luxury, it is a necessity. Quality fitness time is essential for all aspects of health. Whether a 10 minute walk or a 90 minute power class, your body AND your mind will thank you. Here’s how to insure quality fitness time:
Rotate workout focus. Choose a different focus for each workout to maintain mental interest.
Not all exercise has to be structured to count. Choose to live active during each day.
Choose a skill-set to master. Take up a new sport or a new mode of exercise. There is motivation in learning something new.
Get Fit Quick Tip:
Standing Hip Stretch
Do this post-run standing stretch to ease tired legs.
Stand on your right leg only. Cross your left ankle over your right knee, bend both hips and sit back into the stretch. Hold on for safety and balance. Hold the stretch for 15-30 seconds, then release. Repeat crossing your right ankle over your left knee, bend both hips and sit back feeling a gentle stretch in your tights and hips.
*Consult your physician before performing exercise.
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