April 8, 2020

Ask for Accountability in your Fitness

Get Fit Quick Tip:

Ask for Accountability!

Find a workout partner or exercise group to hold you accountable to your fitness. Simply knowing you have to report your progress, means you’re less likely to skip a workout. Here’s how to start:

 

Talk to your friends, coworkers or family. Ask if they have fitness goals. If so, ask how they stay on track.

Ask for what you need. What exactly are you asking of them? Be specific.

Define your terms. Be clear how you’ll communicate progress, how often and what the ramifications are for falling short.

Follow through. Stick to your agreed upon plan.

 

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.

 

 

Try Running!

Get Fit Quick Tip:

Try Running!

Running is an effective total body workout. With one exercise you’ll strengthen your cardiovascular system, as well as your muscle endurance.

Here’s how to start:

Incorporate running or jogging into your day. If you’re out taking the dog for a walk, add in a few 10-30 second jogging intervals. Watching your child’s sports baseball? Do running intervals around a neighboring field.

Hit the trails. Running on dirt provides a unique experience. If you appreciate the quiet and prefer to not navigate around cars, take your jogging or running workout off the road. Start with running intervals according to terrain.

Head to the hills. Neighborhood hills with little traffic work well for a focused jogging or running workout. Begin by performing running intervals uphill and then walk down the hill.

Treadmills work. Love them or hate them, treadmills provide a workout opportunity regardless of weather, time of day or ability. Choose your speed, choose your duration and go.

*Always consult your physician before beginning exercise.

 

Expand your Fitness Horizons

Get Fit Quick Tip:

Try new exercises on a regular basis!

Our body (and our mind) likes unaccustomed exercise! Expand your fitness horizons by trying new exercises every 4-6 weeks. Here are 3 ideas to get you started:

Ask your friends what physical activities they enjoy. Tag along!

Revisit your childhood activities. Did you love a particular sport or physical fitness activity growing up? Try it again.

Research. Google search sports and fitness for your home town and see what activities pop up.

 

 

 

 

Invest in an Exercise Band!

Get Fit Quick Tip:

Use an Exercise Band!

For just about $20.00 you can buy an exercise band at your local sporting goods store. Exercise bands are portable, adjustable and effective! Band thickness determines the difficulty. Choose the band intensity based on your fitness ability. Read the box for recommendations. A few additional points to keep in mind:

Safety is always the first priority, so be sure to read all instructions. For example, don’t put your body weight or lean on the band, don’t stretch the band more than three times resting length and always double-check the anchor point. Also, be sure to check the band integrity at regular intervals. Any holes, thinning or splitting means the band should be replaced immediately.

Effectiveness is insured by keeping tension on the band throughout the range of motion. What does this mean? Keep the band taut without slack to keep tension on your muscles.

Enlist the help of a Fitness Professional to outline exercises appropriate for you. The sky is the limit on the number of exercises at your disposal with an exercise band. A Fit Pro will also provide instruction how to properly anchor the band for each exercise. 

*Always consult your physician before beginning exercise.

Motivate with Group Fitness

Get Fit Quick Tip:

Join Group Fitness!

Exercising along side others is motivating! Group fitness may just be the answer to keeping your workout motivation up. Here’s why you should consider group fitness:

Groups are energizing. Even if you’re not enthused to workout, there will someone else who is.

Groups are inspiring. Witnessing some one else push hard and work toward a goal will inspire your own effort.

Groups are learning opportunities. There undoubtedly will be someone in class who is more fit or more skilled than you. Learn from them!

Groups are encouraging. A “good job” or “way to go” from a fellow fitness enthusiast goes a long way when you’re having a tough day.

 

 

 

Get Motivated by Voluteering

Get Fit Quick Tip:

Volunteer!

What’s one sure fire way to ramp up your workout motivation instantly? Volunteer at a local athletic event or race. As each athlete passes, you’ll be inspired to reach your own fitness goals. Get motivated by giving back to your community where you train and race.

Here’s how to get started:

Research. Look in your local newspaper for a listing of events or do a simple online search of your community events. You’ll truly find a volunteer niche for everyone from walking, running, cycling, track competitions, weight lifting events, swimming, triathlon, and many supporting many charitable organizations.

Reach out. Call or email the event director or volunteer contact and ask where you may be most helpful. So many volunteer duties exist from a few days prior to the event to the event day itself such as from working the check-in tables, timing,  manning a water stop, to crowd control at the finish line.

Invite friends to join you. Send out a quick email or group text with time, day and details encouraging others to join in.

Be cheerful. Athlete volunteers have an extra special understanding of the details needed for competition. You’ll be able to make the athlete’s experience extra special by anticipating what they need, when they need assistance and how they need your support. Draw from your athletic experience and pay it forward.

 

 

 

 

 

You’ve Committed, Now What…

Congratulations on committing to re-enter the fitness world! It’s been awhile, so where to start? When your workout has taken a back seat to life, try these easy tips to get moving again. You’ll super-charge your motivation with super-results!

Scenario: Injury. Just because you’re unable to continue your current mode of exercise doesn’t mean giving it up all together. Most training plans can be adjusted to work around injury. Be smart, use common sense to not exercise through pain, enlist aid from a professional, but keep moving. Moving often helps the physical healing process, and will do wonders mentally and emotionally as well.
Expert strategy: Try cross-training! Cross-training provides an unaccustomed effect and burns more calories allowing you to work around your injury. If you have an injured upper body, try a stationary bicycle cardio workout. If you have an injured lower body, try an upper body ergometer. Unable to do high impact exercise as you’re used to? Jump in the pool for a non impact workout.  Unable to lift heavy weights for awhile? Try a challenging exercise band or body weight circuit workout.

Scenario: Poor performance. Every once in awhile regardless of training efforts, our performance will be less than par. While it’s hard to mentally accept the outcome, quitting will only lead to regrets and wondering what could have been. For example, you trained so hard for the 5K, but an unexpected sinus infection caused your performance to slip.
Expert strategy: Reset your mental focus! For example, write down what was a controllable-factor contributing to your poor performance (hydration, food the night before and during the race, sleep), and what was uncontrollable (sinus infection.) Let go of the un-controllables, and then sign up for a new event or goal.

Scenario: Time away from working out. In everyone’s journey to healthy living, there will be times when exercise must wait or be modified.
Expert strategy: Focus on consistency! Remember that living healthy is cumulative, every little bit counts. Take what time and energy is available and make healthy choices. For example, set a goal to workout 3 days a week to start. Use a calendar to mark your progress.

Scenario: Travel. Tending to obligations out of town can be time consuming and tiring. For example, the unexpected travel your boss required last quarter meant you had to forego your favorite spin classes for several weeks.
Expert strategy: Plan ahead! Next time you have to travel, research your visiting town beforehand.  Find a gym where you may purchase a guest pass to attend their spin class, or pack your running shoes and head out for a jog after your meetings.

By Nicole Clancy