Get Fit Quick Tip:
Every 2 hours- Stand up and go for a walk.
If you’ve been sitting for 2 hours, you’ve been sitting for too long! Stand up and go for a short walk! Set your phone alarm to signal regular walks during your day. You’ll energize your body, and refresh your mind.
Walk around your building.
Walk the hallway.
Walk your driveway.
Walk to the break room.
Walk the stairs.
March in place.
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.
Get Fit Quick Tip:
Abandon your structure!
Not all exercise has to be structured to count. Making fitness fun is a great motivational tool to keep exercise consistency up. Start thinking out of the box for ways to be creative with your fitness. Here’s a few to get you started:
Be spontaneous. Meeting cancelled last minute? Go for a walk. An extra hour on your hands? Bike to a friends house. At a concert? Get up and dance!
Add the play. Did you play a sport or game as a kid? Play as an adult!
Incorporate props. Try a stability ball, stability disk, foam roller, medicine ball or pilates disk. Experiment with different exercises to keep fitness interest high.
Mix in adventure. Try your local climbing gym. Jump in your community pool. Check out the local hiking trails. Take a kayaking or paddling lesson.
Does your fitness need a little FUN? Fun fitness means you’re more likely to log consistent workouts. Consistent workouts means results! So if you’re wandering through your workout on auto-pilot with little enthusiasm, it’s time to change up your approach. Motivation is waiting for you every Monday!
Pick up exercise tips, gear ideas and motivation solutions while chatting with others every Monday at 5pm(Pacific)/8pm(Eastern) with #HealthyWayMag Fitness Chat on Twitter!
Here’s how to join:
Log into your twitter account. Enter #HealthyWayMag to see the chat feed. You’ll see questions for discussion posed as Q1 for Question 1, Q2 for Question 2 and so on. Participate by offering your Answer to Question 1 by noting A1 and so on. Tag your responses with #HealthyWayMag to interact with others. Chat with others and have fun!
Monday March 7, 2016 #HealthyWayMag Fitness Chat is sponsored by Flip2BFit:
Fitness is more fun with friends and family joining in! Adding physical activity into your day and family time is as easy as a roll of the dice or flip of a card with Flip2BFit! Playing board games, you’ll be teaching your kids about cardio, yoga and strength exercises…all while having fun and setting up healthy behaviors for a lifetime. Check out their YouTube channel to learn more about their award winning products, FITNESS-IN-A-BOX Board Game and BAKARI-Fitness Memory Card Game. Be sure to follow them on Twitter @Flip2BFit to receive all updates. Their games may also be purchased on Amazon and ToysRUs. Makes a great gift for teachers, sports clubs and parent/child organizations!
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.
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.
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.
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.
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.
Where there’s a will, there IS a way! This rule also applies to your fitness. With a little creativity, your exercise can be FUN, effective and challenging. Pick up workout ideas and inspiration every Monday with #HealthyWayMag Fitness Chat on Twitter!
Join #HealthyWayMag Fitness Chat this Monday 5pm(Pacific)/8pm(Eastern) on Twitter!
Here’s how it works:
Log onto your Twitter account and follow @HealthyWayMag to view the chat questions. Questions for discussion will be posted as Question 1, “Q1″, Question 2, “Q2″ and so on. Contribute your answer and experience via answers to Question 1 noted as “A1″, designating your answer to Question 2 as “A2″ and so on. Consider our weekly fitness chat as your virtual fitness-club meeting! You’ll chat with other fitness enthusiasts, exchange workout tips and ideas, share your challenges and solutions, and offer accountability and motivation!
Monday October 12, 2015 #HealthyWayMag Fitness Chat is Sponsored by Jumpropeia:
Jumpropeia boasts handcrafted jump ropes made using 100% acrylic yarn. Jumping rope is one of the most efficient exercises for your cardiovascular and muscular systems, so if you’re short on time, this mode of exercise is for you! Jump ropes are portable, economical, challenging and fun. Jump ropes also make great party favors for kids, as well as gifts for the active adults in your life. Create your handmade custom jump rope today with colors and length of your choosing at www.jumpropeia.com! Be sure to follow them on Twitter @Jumpropeia for updates on new products. Check out their best-seller, Tie Dye Jump Rope! Go ahead, put the FUN back in your fitness with Jumpropeia!
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