January 18, 2019

WORK for your fitness!

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.

 

 

 

Once a week for workout motivation

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.

 

 

 

Master Exercise Form

Get Fit Quick Tip:

Form matters!

Master proper exercise form for an effective workout. Learning how to execute an exercise safely is paramount, and that means learning proper form. This means you should know what muscles you’re working with the exercise and why it’s important to your fitness program.  Here’s how to begin:

Maintain proper spinal alignment during the entire set.

Stabilize your core throughout the range of motion.

Master the exercise without weight first.

Control the entire range of motion on each rep.

 

ENERGIZE your workout!

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!

 

 

FUN Fitness!

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!

 

 

Take your fitness All-Out!

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!

 

 

Set Weekly Goals

Get Fit Quick Tip:

Set Weekly Goals!

Short term goals of 3-6 months are important, as are long term goals of 6 months or longer to keep our focus. However, setting weekly goals keeps motivation high day in and day out. Write down your weekly goals and check off your progress as you go. 

Here’s how to get started:

Break it down. Set a weekly mileage goal or weight training goal by workouts logged, or even number of exercises, sets or weight mastered.

Reward small steps. Every workout counts and should be acknowledged as important.

Adjust as soon as possible. Weekly goals allows feedback sooner than short term goals. This means less time wasted moving in a direction not supportive of our goals.

What’s your Vision?

Get Fit Quick Tip:

Create a Vision Board

A vision board, simply put, is a visual reminder of your health and fitness goals. It highlights words that empower you, pictures that motivate you, and scenarios that inspire you. Draw, write, color, paste pictures, tape magazine clips, or use whatever materials trigger the feeling in you of why these goals are important. Here’s how to get started:

Use poster board, construction paper or notebook paper.

Include whatever images and/or words that resonate with you.

Make your vision board as simple or elaborate as you wish.

Place your board where you’ll see it daily.

 

 

No Pain, No Gain?

Get Fit Quick Tip:

Pain should NOT be included in your workout!

Every exerciser will benefit from being able to differentiate between pain (injury, radiating pain, limited range of motion, numbness, tingling) and muscle fatigue (muscle burn, feeling tired.) Pain should not be a part of your workout. If you’re having pain with exercise, STOP! Discontinue that exercise, regroup and try a different exercise or mode of exercise entirely.  The following 4 statements provide a general definition of pain and should NOT be experienced during or after your workout. Common sense is paramount. If an exercise doesn’t “feel quite right” during a workout, it probably isn’t.

Sharp, shooting, stabbing pain in your muscle or around your joint.

Sudden loss, restricted or change of range of motion.

Pain that is nauseating, leads to dizziness or instability.

Pain that worsens with exercise.

 

 

 

What’s the BEST workout? By Jennifer Austin

Question: What is the best workout? Answer: The workout you’ll do! The list of possible exercise is endless. Choosing what to do for exercise is really very simple: Go back to the basics of finding what you enjoy. If you enjoy what you’re doing, you’ll want to be doing it! And when you want to be doing an activity, you’ll increase your effort. Effort is where results happen. Design your exercise according to an activity you enjoy.

Ask yourself the following five questions:

Does the activity fill you with ease?
Do you look forward to this activity?
Do you feel physically, psychologically and emotionally better after?
Do you miss the activity when you’re away from it?
Does the activity feel natural and comfortable (doesn’t feel painful) in your body?

Find what activity promotes a “yes” answer to the previous questions, and that’s where you should begin. Here are a few ideas for common activities with fitness-focused progressions to get you started:

If you like to walk, take one day a week and extend your walk to slightly longer than your usual duration. A great way to make your walk longer is to plan for a destination walk. Head to a different neighborhood and explore, for example. You’ll be distracted by new surroundings you’ll hardly notice the longer time spent walking. Adding on in 5 minutes increments is a good way to build fitness into your walk. Build on from there to create an unaccustomed effect on your body.

If you like to ride your bike, think about organizing a work or neighborhood bike club to prepare for an organized ride. Gathering a group of friends together at a set time and place each week to prepare for a ride will add consistency into your bike schedule. Riding with others is also a great way to learn new techniques and bike handling skills to make riding more effective. Combining bike riding with a task is also a great way to make use of the time that would otherwise spend sitting in your car. For example, have to drop something off at a friend’s house, ride your bike there! Have to pick up something small at the store, hop on your bike.

If you like to jog, try adding in a few sprint intervals. If you’re used to jogging the same loop, the same speed the same days of the week, your results probably ceased awhile ago. Adding in sprints increases intensity, which is great for burning calories. Sprint to a landmark on your route or sprint according to your watch. Finding hills to jog also makes for a great muscle loading workout.

Designing your exercise around what you love to do is a great start toward fitness. Most important when just starting out, is not always what you’re doing but that you are in fact, doing something to challenge your heart, lungs and muscles!