Fitness Friday - 5 Tips to keep you on track!

1. Step outside your comfort zone – we all have our favorite fitness activities. Maybe you love the stationary bike because it’s easier than running . (Who TRULY loves running, right?)  BUT, when you challenge your body to new and different things - that's when you see the changes you have been seeking!  Instead of doing recumbent bike several times per week, break it up with a brisk run in the great outdoors - you'll be challenging yourself and enjoying the pretty sweet scenery!
   
2. Don’t ever do the same workout twice – If you get stuck on the same routine change up your reps, add little challenges like an exercise ball, use a resistance band instead of your dumbbells (trust me, you'll get a completely different workout!), or up your weights. Or, (if you're like me and workout at home) - pick a different video, hop on Pinterest or YouTube and find a quick, fun routine to break up your normal schedule!
   
3. Plan ahead – Schedule out all your workouts for the week. If you take classes then write down and set alarms for your class times so you leave your house or work on time. If your going to the gym then plan your workout out for the day before you get there. If you're using a workout video, follow the calendar provided, but definitely write down the time that you will be completing your workout.
   
4. Warm up! – Always start with a LITTLE cardio before jumping into a workout. It could be light knee lifts to get your heart rate up or at least five minutes running, spinning, jumping, any type of cardio.
   
5. Once you reach your weight loss or health goal don’t just stop. Don’t just give up and slack off. This is when it’s crucial to set yourself a new goal. And, while that goal may not be weight loss, it may be to tone up more, set a personal best with your 5k or 10k, complete a marathon, swim to Cuba...just set a new goal! To maintain your results you need to keep eating healthy and add new challenges and workouts to keep from going back. Remember how hard it was to reach your initial goal so that you don’t fall back.

Fit Tip Friday: Fit Family Lifestyle Month!

Fit Tip Friday

 

 

Did you know that the month of January is not only the month of personal resolutions, but it is also the month to really get your family in on the act!  It's officially Fit Family Lifestyles Month! (I had no idea until a kind reader emailed and pointed it out, Thanks Kendra!)

 

So, today, I thought that I would share five tips to keep your healthy habits all in the family! :)

 

1. BE THE EXAMPLE!  Be the example that you want your children to model. If they need to get moving a little more, you need to get moving yourself!  If they are eating a lot of junk -- it's usually because they see one or both parents enjoying the not so healthy stuff. If they need to drink more water, start drinking more water yourself!  You're probably dehydrated anyway. ;)

 

2. KEEP EACH OTHER ON BOARD!  If you're making getting healthy a family affair, it's pretty difficult to hang out inside while the rest of the family is outside playing and having a good time. Cheer one another on as you learn new ways to move your body and as progress is made!

 

3. PUT IT ON THE CALENDAR! Schedule your fitness as you would any other appointment. If your family has made a commitment to walk every evening after dinner -- put it on the calendar and keep that commitment as if it were any other important appointment!

 

4. REWARD YOURSELVES! If your family has stuck to the program and has done their daily movement and healthy eating with little to no complaint for 3 days or so, have a family game night! Or, if they've committed to a sporting league, get them a new piece of gear as a reward for making that healthy commitment!

 

5. KEEP IT FUN!  This is the most important, especially for small children. If they are not deriving some sort of enjoyment from an activity, they are less likely to continue to do it on a regular basis. So, keep it interesting and keep them interested by doing things that they enjoy. If you have children that are total opposites (say, one is wild and one is calm) - alternate between activities that one or the other would enjoy more, that way each child (and parent!) experiences something that they otherwise would have written off. Who knows they may end up loving soccer or football, when they otherwise would have been hanging out on the couch.

 

 

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