Deb Bailey AFPA, MAT, CanFitPro, YMCA


 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 #8 - How to Use Negative Rewards for Motivation

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 want
to buy (stay away from "treat foods" as motivation, please). For instance, if you have your eye on that
new electronic accessory that's on sale this week, commit to your full workout/nutrition goals for the
week. If you don't do the work, you don't get to buy it. Period.

We also respond well to financial "fines". You can put $20-30 aside in an envelope for the week, in $5
bills. At the end of the week, for each goal you didn't do, you have to subtract $5 from your money, and
put it in the pot for next week - you can't spend it this week.

Read more: Fit Tip 8 How to Use Negative Rewards for Motivation

Fit Tip #7

How  can you make sure to effectively work the muscle or muscle group you are targeting? Get a mental  image of the muscle and its movement pattern. Focus on how the movement is supposed to go, and the
mental image will translate to you doing it right. For example, if you are doing a lat pull down, position yourself in a slightly leaned-back position, grip the handles, brace your core, and visualize your lats
pulling down and toward your spine. This will help you to engage the big back muscles first, and then the smaller helper muscles such as the biceps, shoulders and teres major. Picture it perfect!

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