October 17, 2017

Choose health and fitness…

Get Fit Quick Tip:

Choose health and fitness TODAY! Getting healthy and fit takes commitment, dedication and effort. And it will be worth every minute of your time, effort and sweat. Here’s how to stop procrastinating and choose health and fitness TODAY:

Set the timer on your phone  to signal workouts.

Ask friends and family for accountability.

Set a mini-goal for each workout.

Add a social component to make your fitness fun. Fun workouts mean you’ll be less likely to skip. And when you’re consistent with workouts, you’ll see results.

Learn a new sport or skill to keep interest high.

 

 

Find YOUR Fitness

Get Fit Quick Tip:

Fitness is NOT one size fits all!

Not all workouts are for every body! Likewise, not all bodies are for all types of workouts! Just because you didn’t like a workout, or the workout didn’t work for you doesn’t mean give up on your fitness all together. Unfortunately, so many give up entirely! Fitness goals vary, capabilities vary, comfort varies, and likes and dislikes vary. Remember this! Try a workout at least 3 times, changing the format, order, load or intensity, and try different instructors if in group fitness, before eliminating the workout as a fitness option. And then choose another option, and then another option, and then another option, until you find what works for you, feels good, is challenging, and yield results. Keep at it, and never give up. Try and try again to find YOUR fitness!

Make Fitness Opportunities

Get Fit Quick Tip:

Make fitness opportunities!

You may not have the time or finances to join a gym, but that shouldn’t stop your workouts. Look around you to create fitness opportunities in your everyday environment. Here are a few ideas to get you started:

 

Make an obstacle course out of the playground equipment at your local school.

Use the picnic tables at your neighborhood park for pushups and planks.

Use the track at the high school for a cardio sprint-interval workout.

Use a flight of stairs to log a stair-climbing workout.

 

 

 

Take Your Planks Up a Level

Get Fit Quick Tip:

Planks… Plus!

Take your planks up a level by adding in 2 additional moves:

Begin in a plank, on your toes and hands. Keep your body straight. Next, lift up your right leg, bend your knee and pull your knee up toward your chest. Straighten your knee to complete 1 rep. Do 10 reps, then release. Repeat with your left knee. Do 10 reps.

Begin in a plank, on your toes and hands. Lift your right leg up off the floor about 6 inches. Keeping your knee straight, slide your leg out to the side about 10-12 inches, then return to the center to complete 1 rep. Do 10 times, then release. Repeat with your left leg. Do 10 reps.

 

*Consult your physician before performing exercise.

 

All Fitness Counts!

Get Fit Quick Tip:

All Fitness Counts!

Think all fitness has to be about counting reps and measuring heart rate? Think again! All physical activity counts toward a healthy heart, strong muscles and decreased stress. Think outside the box when it comes to workouts and you’ll keep motivation fresh and interest up. Here are just a few ideas to get you started:

Dance.

Jump Rope.

Kickball.

Adventure Race.

Rock Climbing.

Boxing.

Orienteering.

Martial Arts.

Roller Blading.

Slackline.

 

 

 

Become A Beginner!

Get Fit Quick Tip:

Become A Beginner With Your Fitness!

A great method to increase motivation and maintain interest in your fitness is to learn a new sport or skill. Be vulnerable and put yourself out there as a beginner. What activity would you love to try? Here’s how to get started:

To get ideas ask your friends what workout or sport they enjoy?

Do an online search to see what gear and knowledge is involved, as well as where the sport is offered in your community.

Poll your friends for their impressions about the facilities and instructors your internet search revealed. Still sound interesting?

Sign up! Better yet, invite a friend to join you!

 

Share Your Love of Fitness!

Get Fit Quick Tip:
Share your love of fitness!

Sharing your love of fitness with others is easy- simply invite a friend or family member to join you! You never know who will be inspired. Many who wish to begin an exercise program are unsure how to begin. A buddy workout is a great first step! At the very least, those close to you will see how much you love fitness and be happy to see how you spend your free time. Here’s how to make it a positive uplifting experience for all:

Keep it user-friendly. This is not the workout to shoot for your pull-up PR or your sprint interval personal best on the community track. Keep the intensity low, duration to 20-30 minutes and workout mode easy as far as coordinate/agility required.

Keep it interactive. Chat it up, take water breaks, focus on having fun.

Keep it to a small group. A large group or the most popular fitness class at the gym may be intimidating to a new exerciser. Choose off-peak times and classes, or times when the trail is not packed with runners.

 

Cross-Train for Consistency

Get Fit Quick Tip:

Cross-Train for Consistency.

Consistent workouts is what leads to results. How do you stay motivated enough to be consistent? Cross-Train!

Do an entirely different workout anywhere from once a week to once a month. This means you’ll be working your muscles in a different mode or angle than during regular workouts. Changing the angle your working your muscles most days allows you to still log a workout but also decrease risk of injury from overworking or doing the same thing for days and weeks. Try a class. Join friends. Go outdoors. Doing something completely different will keep your mind interested, your motivation up, and your body changing.

Get Motivated!

Get Motivated!

Join #HealthyWayMag Fitness Chat Monday 11/21 at 5pm(Pacific)/8pm(Eastern) on Twitter!

Pick up exercise tips, inspiration and accountability. Find support on your fitness journey and solutions to your challenges. Discover how others are making healthy living happen. Here’s how to join:

1. Log into twitter.

2. Enter #HealthyWayMag to follow the conversation.

3. Chat with others, exchange ideas and have fun!

Be there for your opportunity to win a giveaway from ROLL Recovery.

Should the Stationary Bike be on your cardio list?

Get Fit Quick Tip:

Stationary Bike!

Whether your new to fitness or a seasoned veteran, keep the stationary bike on your cardio option list. Here’s why:

Non-impact. The bike is non-impact, which means there’s no impact stress on your joints.

Intensity is controllable. Add resistance or decrease it. Add elevation or decrease it. Your workout is up to you.

You have options. Choose between a recumbant bike or upright bike. If you have difficulty stabilizing your torso without back support, choose a recumbant bike. If you have knee or hip concerns and a large range of motion is difficult, choose a stationary bike.

 

*Consult a physician before beginning exercise.