March 24, 2017

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.

 

Get Your Mindset Right

Get Fit Quick Tip:

Mindset Matters!

Emotional wellness is just as important as physical wellness. If your workouts have been off track, check your mindset. Get your mind right and your body, and your workouts, will follow. Here’s how to get started:

Communicate clearly. What exactly is it you want to accomplish? Be clear.

One action a day. Take one action, behavior or motion toward your goal each day. Taking regular consistent action will build momentum.

Review. Ask yourself what is working and what is not working. Be willing to adjust your course along the way.

 

Your Health: Small Changes Stick

Get Fit Quick Tip:

Small changes to health will stick!

Getting healthy does not happen overnight. A common mistake of many attempting to live healthy is doing too much too soon. The result is falling back into old unhealthy habits when times are tough. So how do you stick with it? Make one small change each week and the changes will stick. For example:

Instead of setting a goal to exercise 5 days a week, commit to 3 days.

Instead of vowing to give up all sugary foods, start by reducing by one serving each day.

Instead of jumping right into a high intensity weight training routine, begin with 2 days a week working the full body.

Take a one-at-a-time approach. Can you reduce an unhealthy behavior by 1? Can you add a healthy behavior by 1?

 

Challenge your Core with the Stability Ball

Get Fit Quick Tip:

Incorporate the Stability Ball!

Incorporate exercises on the stability ball for a core challenge.

Sit on the ball. Lift your right foot up off the floor and extend your right knee. Hold for 10 seconds, then release. Next, lift your left foot up off the floor, extend your left knee and hold for 10 seconds. Release.

(Choose the appropriate size stability ball for your height and ability.)

 

*Consult your physician before beginning exercise.

 

Your Workout Choice

Get Fit Quick Tip:

Workout by Design.

Get what you need from your workout. Exercise is not a one size fits all approach. Just as your mood, energy and motivation changes, your workout approach can change with it. Do a body scan from head to toe, how are you feeling? Here are a few ideas to get started:

Need to de-stress? Try yoga.

Need to expend energy? Go for a run.

Want the motivation of a group? Take a cycling class.

Need to exhale? Join a stretching class.

Looking for peace and quiet? Try hiking.

 

 

Get your Fitness Back on Track

Get Fit Quick Tip:

Break down your fitness plan.

On your journey to fitness, setbacks will happen. Get back on track by:

Get up early and log a workout.

Break up your cardio and strength training workouts. For example, 20 minutes cardio in the morning, and then 20 minutes body-weight workout in the evening.

Weekend workouts. Plan ahead for days in the week when your schedule is most flexible.

Look for gaps. Do you have 20 minutes in between appointments? Pack athletic shoes in your car and go for a walk.

Call a friend. You’re less likely to skip a workout, when your friend is waiting for you.