FIT TIP 1 Mix it Up
Fit Tip 1 Mix it Up If you are bored during your workouts, or you're watching the clock during cardio, try these four tips toboost the fun factor in your workouts! Get outside. Lose the timer on your treadmill, and take your walk or run outside. Enjoy the scenery andfresh air. Set yourself a geographical goal ("I'm going to the park and back") instead of a timed goal. Takea different route and destination each time. and if it rains on you, then you know you can work out evenin bad weather -...
FIT TIP 2 Steady Changes
Steady changes FIT TIP 2 When you know you need to make changes to your life to get healthier, the list of things to do can seemabsolutely overwhelming. Drink more water, count up your fruits and veggies, figure out how much fatyou're eating, and what kind, exercise for an hour every day - what pressure! No wonder so many of usjust close the door on meaningful change. Instead, think small changes. Bump up your water intake by 1 glass today, and maintain that until youfeel you can add a bit...
FIT TIP 3 Ankles rock, and roll
Ankles rock, and roll FIT TIP 3
Increase the mobility in your ankles by using a foam roller on the back of your legs a few times a week,
from your hip muscles down to your calves. This will allow you to stretch them better! Also, in the
morning, do some ankle rolls in both directions, and flex and point your foot to increase blood flow and
warm up the muscles. These things can have a huge positive impact on your gait, squats, lunges and
even basic daily movement.
FIT TIP 4 Sitting
Sitting Fit Tip 4 Do you sit a lot at work? When that happens, we lose some of our ability to extend our legs behind andsqueeze our glutes (butt muscles). A couple of times a day, stand up and hold onto a sturdy structure,like a non-rolling chair or shelf - something that won't move when you do. Stand up tall, stand on one leg,and take your other leg straight out behind you, squeezing the glutes. Hold for 5 seconds, and repeat fora total of 10 times. Repeat on the other leg. This will help to...
FIT TIP 5 Bored with your workout? No need!
Bored with your workout? No need! FIT TIP 5 If you are bored during your workouts, or you're watching the clock during cardio, try these four tips toboost the fun factor in your workouts! 1. Get outside. Lose the timer on your treadmill, and take your walk or run outside. Enjoy the sceneryand fresh air. Set yourself a geographical goal ("I'm going to the park and back") instead of a timed goal.Take a different route and destination each time. and if it rains on you, then you know you can work...
FIT TIP 6 Frustrated with Progress ?
Frustrated with Progress ? Fit Tip #6 Are you frustrated because you're not seeing much change even though you're working out regularly andeating better? The first thing to look at is what you are doing for weight training, and when you'rechanging it up. The mind loves the status quo, but the body needs regular change! During an eight-week program, theweight (load) for each exercise should increase every couple of weeks or so. After a while of the sameold weights and exercises, the body says,...
FIT TIP 7 Work your targeted muscle group
Work your targeted muscle group Fit Tip #7 How can you make sure to effectively work the muscle or muscle group you are targeting? Get a mentalimage of the muscle and its movement pattern. Focus on how the movement is supposed to go, and themental image will translate to you doing it right. For example, if you are doing a lat pull down, positionyourself in a slightly leaned-back position, grip the handles, brace your core, and visualize your latspulling down and toward your spine. This will...
FIT TIP 8 How to Use Negative Rewards for Motivation
How to Use Negative Rewards for Motivation-Fit Tip #8 How can you stay motivated to get your workouts done? Studies show that a negative reward is key to lighting a fire under us. That means picking something that you really like to do, or something you wantto buy (stay away from "treat foods" as motivation, please). For instance, if you have your eye on thatnew electronic accessory that's on sale this week, commit to your full workout/nutrition goals for theweek. If you don't do the work,...
FIT TIP 9 Activate!
Activate! FIT TIP #9
Replace your screen time with active time. If you spend your lunch hour cruising the net, change things
up. At the start of your lunch time, head out the door for a brisk 15 minute walk. Then you can enjoy your
meal and screen time after you've done your mini-cardio. This small change will bring big change to your
health and body over time.
FIT TIP 10 Make Sure You DO your Workout
Fit Tip 10 Make Sure You DO your Workout It's not rocket science - but it is a tried and true method of committing to something. Scheduling yourworkout in your calendar is essential to success. Pick a time of day ( and day) that you know you havetime to get it done. Write it down in ink, or highlight it as a priority in an electronic calendar. If you work out better in the mornings, that's when you schedule it, with enough time to get done withoutother things crowding out your appointment...
FIT TIP 11 Maximize Your Workout Time
Maximize Your Workout Time -Fit tip #11 Do you ever wonder where your workout time went? Even with your workout chart right in front of you,somehow the time got away from you. Hints to tighten your timeline: Cut the chatter. If you see a friend in the gym, say hi, and then say bye! S/he will understand, since aworkout is why you're both there. Pack your workout bag the night before in your down time. You'll do a better job of remembering what topack when you are in evening mode. Focus,...
FIT TIP 12 Are You Inclined to Gain Weight?
Are You Inclined to Gain Weight? Fit Tip # 12 Then I suggest making this very simple change to your cardio routine. Incline training is the way to go. Ifyou are using a treadmill, change your incline gradually so you can get used to the different challenge.Your goal is to get to the higher incline ranges on your machine. If you are a runner or walker, choose different terrains for your cardio. Ditch the smooth community pathand head for the hills! Incline training burns a ton of calories,...
FIT TIP 13 Snack Attack!
Snack Attack! FIT TIP #13 Don't forget the most important meal of your day! No, I don't mean breakfast, although that's veryimportant too. I'm talking about the small meal or snack you need to eat after your workout, preferably within a half-hour. This food should include 10-15 grams of protein, animal or plant-based, and 20-30 grams of good-quality carbohydrates, with little or no fat. Some of you may balk at eating after a workout, because you feel you'd be undoing the calorie burn youjust...
FIT TIP 15 Up the Ante
Up the Ante- Fit Tip #15 Are you frustrated because you're not seeing the results you want from your workouts? It may bebecause your program hasn't changed in a while. While our minds love the status quo, our bodies needto have challenges! In an eight week program, it's important to increase the weights up one level everycouple of weeks. Otherwise, the body knows it doesn't have to work as hard as it did in the beginning todo the exercises. So you don't get the positive changes you're looking...
FIT TIP 14 Recovery Snack
Recovery Snack Fit Tip #14
When you've done your workout, you feel great - and hungry.
But you resist eating a snack because you don't want to undo the good you just did, right?
But you need to have a light recovery snack of 10-15 grams of protein and 20-30 grams of carbs in the
30 minutes after your workout. Why? You will refuel your energy and encourage muscle recovery.
Consider peanut butter spread on apple slices, a good-quality cheese with dates, or low fat plain yogourt
with berries.