October 17, 2017

Get Strong!

Get Fit Quick Tip:

Get Strong!

Lifting weights yields benefits far beyond strong muscles. Pushing your body hard during a workout will inspire and motivate all areas of your life. GO WORKOUT!

Reaching goals in the gym, motivates you to reach goals in your daily life. You’ll dream big!

Feeling strong is empowering. You’ll be inspired!

Having a strong body builds body confidence and self esteem. You’ll feel good.

Pushing through a tough workout will strengthen your mind. Ideas and solutions will come to mind.

Committing to finish a workout reminds you how strong and capable you are! You can do anything you set your mind to.

 

Need an attitude adjustment?

Get Fit Quick Tip:

Need an attitude adjustment? GO WORKOUT!

If you’re looking for a way to improve your mood, change your perspective or simply adjust your attitude, look no further than your workout. Exercise forces deep breathing due to the effort required. The result of deep breathing is stress reduction and a brain chemical mood boost. Exercise also brings emotions forward that need to be processed. Further, exercise clears your mind, allowing creative solutions to challenges to come to the forefront of our thinking. So, next time you find yourself grumpy, in a negative space or with a poor perspective, GO WORKOUT and enjoy the exhale!

 

Add in Agility!

Get Fit Quick Tip:

Add Agility!

Agility, how well you move, is an important part of fitness. If you’re playing a sport that involves frequent cutting or changing direction like tennis, basketball or soccer, agility is essential. You’ll move easier, faster, and reduce risk of injury. Adding agility into your workout is as simple as working a pattern on the floor around objects, a course, or a specific direction. Use an agility ladder, cones, rings or any objects that are safe and secure on the floor. Set your pattern, start your timer and GO! Be creative and add an agility component to your workout, and you’ll see and feel results fast.

 

Listen to Your Body!

Get Fit Quick Tip:

Listen to your body!

How do you know when nagging soreness from exercise warrants a trip to the doctor? Soreness is part of working out sometimes. Discomfort is also part of working out sometimes. Pain is NOT part of working out. So here’s the bottom line: If a move, motion or exercise doesn’t “feel” right to your body, it probably isn’t. Unload the weight and stop the exercise. Revisit proper form without weight or resistance, and then try again. If it still doesn’t feel right, then adjust the range of motion, mode of exercise or consider modifications. This is a feeling you don’t want to push through. And if you have pain that results, here are few guidelines to know when to take it seriously:

When ice doesn’t make it feel better.

When you have loss of range of motion or mobility.

When pain wakes you up at night.

Any pain accompanied by swelling, change in appearance of joint or muscles, numbness or tingling.

When you’re unable to perform your usual workout because of pain or discomfort.

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.

 

 

 

Practice Your Form

Get Fit Quick Tip:

Practice Form!

If you’ve been at the weight lifting game for awhile, doing a quality-control check of your form is always productive. It’s easy to pick up bad habits here and there, or to crank out a sloppy set every so often. Check your alignment, check your posture, check your speed, check your range of motion, check your stability. Here’s how to begin:

Perform your exercise without weight, or with half the weight you usually do. How’s your form?

Don’t want to waste time? Quality-control your exercises as a range of motion warm-up without weights. Stand in front of the mirror and check your form points. A few minutes of quality control every few months is time and effort well spent! You’ll improve your results, and decrease risk of injury through logging a high-quality workout!

 

Go PLAY!

Get Fit Quick Tip:

Go PLAY!

Take a note from kids and add the PLAY to your workout!

Every once in awhile forget counting reps, sets and logging rest time, and go PLAY! Let loose and run, jump, skip and hop. Implementing one PLAY day per month is a great way to keep workout motivation high. Adding play to your workout is also a great way to take the pressure off of regulating intensity and such. Let your mind wander, get lost in your thoughts or the scenery around you. Invite friends and chat it up while getting active. Take a walk around your neighborhood, play with your kids, hit up the outdoor obstacle course at your local park!

Incorporate a Stability Ball

Get Fit Quick Tip:

Incorporate a Stability Ball into your Workout!

Exercising on a stability ball adds a challenge to your core muscles. Here are your safety considerations:

To find the correct size: Sit on the ball. Your thighs should be parallel to the floor, or your hips should be an inch or two above your knees.

Don’t leave the ball in the sun, or use on a sharp uneven surface.

Use the ball on a non-skid floor.

Do the exercise first without weight or load to determine your ability to get into and out of the position safely.

The ball should be held stable and not be used to bounce while lifting weights.

 

 

Get Social!

Get Fit Quick Tip:

Socialize AND Exercise!

Get social! Including friends into your fitness makes living fit FUN! With a quick email or group text, you’ll coordinate a meet up time and activity. Here are just a few ideas to get you started:

 

Race! Sign up for a team event or race together. (Costumes optional!)

Softball game.

Ping Pong Tournament.

Soccer game.

Volleyball game.

Scavenger hunt.

Group bike ride to a fun destination.

Basketball game.

Walk or hike.