Get Fit Quick Tip:
Add in Fitness Breaks!
Add fitness breaks into your day and decrease tension and stress. Here are a few ideas to get you started:
Wall the hallway.
Stretch at your desk.
Drink water.
Grab a fruit snack.
Do a set of pushups, wall squats or planks.
Take 5 deep breaths.
Instead of sending an email, walk to your co-workers office.
Perform a cardio burst of jumping jacks, jog in place or squat jumps.
Lunch time walk outdoors.
Get Fit Quick Tip:
Start a tradition… of fitness!
Pick one day or one special occasion and initiate a fitness tradition. Begin with friends and family, and then invite neighbors, coworkers, and others from there. Perhaps a 2 mile walk on a designated route or time, or a 4 mile bike ride to a special destination, or maybe a 2 mile hike to an inspiring look out or peak. Let your imagination go and see where it takes you!
To get started:
Designate the same day each year. Planning your fitness tradition to happen on a holiday, or particular day each year, allows others time to plan to take part.
Follow a designated mileage or duration. A set goal or miles or duration allows everyone to train and prepare for your tradition.
Include the FUN. Add music, fun costumes, special invited guests or snacks! The sky is the limit.
Choose a person or cause to honor with your tradition. Honoring a special cause or person gives the tradition value and purpose.
Get Fit Quick Tip:
Stretch your Chest and Front Shoulder!
Stand up. Place your right hand on the wall or door frame slightly lower than shoulder level. Keep your elbow straight, and gently turn your body away from your hand. Pull your right shoulder down and back feeling a stretch across your chest and front shoulder. Hold for 10 seconds, then release. Repeat the stretch placing your left hand on the wall or door frame.
Stretching your chest and front shoulder allows for proper posture. This means you stand up straight, longer! Proper posture reduces muscle tension and stress that comes from slouching. Taking regular stand up stretching breaks during your day reminds your body of neutral or a properly aligned body position. You’ll have more energy and feel better!
*Consult your physician before performing exercise.
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.
Get Fit Quick Tip:
Wear Proper Exercise Gear!
It’s true that often the top, most expensive, new, latest and greatest exercise gear is not urgently required for workouts. However, appropriate and proper gear is! And shoes is where most exercisers miss the mark. For example, wearing flip flops on the treadmill may not be the safest approach. (Yes, this really happens!) Or wearing jeans or work pants for an outdoor boot camp style workout will slow your fitness. (Yes, people do this!) Ask yourself a few questions to determine proper exercise gear for your workout:
Is it outdoors or indoors? Dressing in layers, appropriate for the expected climate, which means you should be aware of forecast conditions! Outdoor workouts may also require shoes to provide traction. Sunblock, hat and sunglasses versus no need.
On what surface does the workout take place? If the workout occurs on sand, dirt or gravel trail or grass, your gear will vary. High socks versus low socks that allow pebbles into your shoes. Pants versus shorts in the event of a fall.
Is the workout high-impact, low-impact or non-impact? The mode of exercise will call for different foot and ankle support and cushion. High impact and high-intensity may require different hydration and caloric needs than to which you’re accustomed.
Does the workout require quick pick-ups, rapid change in direction or moving quickly from one exercise to the other? Shoes that support quick change in direction, but that are light-weight will be important. Wearing clothes that allow you to move easily will help.
Know what the workout entails AHEAD OF TIME. When in doubt, ask the instructor!
Get Fit Quick Tip:
Walk Together!
Walking is great exercise to do with a group. Walking allows you to interact with others, get fresh air and sunshine, take in the sights and requires no additional equipment. Walking doesn’t require learning a new skill or competency maintaining a high intensity workout. Walking is a by-design workout, you can make it whatever you want it to be! You’ll strengthen your heart, lungs and muscles, and improve balance, agility and coordination, all at the same time. Simply put your shoes, grab your keys and phone, and GO! Here are a few ideas to get you started:
Exercise and socialize. Schedule a walk and talk with friends to catch up.
Take in the view. Walk to a vista or landmark location.
Walk to a destination. Walk to the store, library or movie theater.
Be a tourist. Take a scenic walk through your town.
Go off-road. Head to the local trail and and add an agility component to your walk.
Get Fit Quick Tip:
Isometric Abs!
Isometrics hold muscles under tension for a set period of time. Try this V-Sit for an isometric abdominal challenge. Here’s how:
Sit on the floor in proper spinal alignment. Pull your belly button in and keep your shoulders back and down. Extend both legs straight out on the floor in front of you. With a straight back, lean back slightly and lift both legs up off the floor about 6 inches to start. Extend both arms straight out in front of you. Hold this position for 10 seconds, breathing in your natural rhythm. Lower your legs and rest. Repeat 2-5 times.
*Consult your physician before performing exercise. This exercise is for intermediate/advanced exercises, and is not for those with injury concerns.
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 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!
Get Fit Quick Tip:
SPRINT!
Add sprint intervals into your walking, jogging or running workout.
Find a 50-100 yard path that allows you to perform regular timed sprint repeats. After a sufficient warm up of 8-10 minutes, sprint your time trial for a base interval. Repeat the intervals as long as you can log a decreased time each one. All-out intervals challenge your cardiovascular system, and your muscles, all in one time-efficient workout. Perform your sprint workout once each week to allow recovery of your muscles. This workout is for intermediate/advanced exercise without injury concerns.
*Consult your physician before performing exercise.
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