April 10, 2021

Get Moving While You Wait

Fit Body:

Stop wasting time! Get moving while stuck in line.

Stuck waiting in line or waiting for an appointment? Do a few exercises to make use of the time.

Toe Raises. Lift your toes, then lower. Do 10 reps.

Heel Raises. Lift your heels, then lower. Do 10 reps.

Stand on one leg. Hold for 10 seconds.

Standing weight shifting. Stand with your feet hip-width apart. Lean to the left and then the right. Do 10 total reps.

Standing Knee Raises. Alternate lifting your knees as if climbing stairs.


Health Inventory

Healthy Mind:

Take a health inventory










Your Fitness= Try and Try Again!

Healthy Mind:

Your Fitness= Try and Try Again, and then try again until you find what inspires and motivates you.

If you’re not finding fitness that suits you, try and try again. There is something for every one, every ability, every personality, every time constraint, financial situation, gear availability and age.


How’s your Mental Fitness?

Fit Mind:

Keep thoughts positive!

You are what you think you are! Strong, powerful, capable? Weak, tired, defeated? Mental fitness is part of a healthy lifestyle. Mental, emotional and psychological fitness is what keeps you focused, determined and moving along the path to accomplish your goals, especially when times are tough. Adopt a workout mantra to repeat while exercising to keep self-talk positive. I am strong. I am powerful. I am capable. Repeating your mantra when workouts are tough or focus is lacking will serve as a moving meditation, powering you forward and through. You will become what you believe, think, say and do. Keep it positive!

Find a Fitness Mentor

Fit Mind:

Find a Fitness Mentor

Having a mentor is helpful for all walks of life, and fitness is no different. Do you know someone who has a solid fitness routine, a compatible fitness philosophy and is someone you respect and admire? Ask him or her to be your fitness mentor. All this means is if you have questions, need support or encouragement, or are looking for a resource, you can ask him or her. Everyone was a beginner at some point, and most people are more than happy to offer a hand to others also on their fitness journey.

Your Fitness: Keep moving forward!

Get Fit Quick Tip:

Keep moving forward!

Moving forward, no matter how slowly, is better than standing still. Keep putting one foot in front of the other. Keep moving forward. If can’t do 5 more reps, do 1 more rep. If you can’t do 10 more minutes of cardio, do 2 more minutes. Find a way,  an opportunity, a will, a motivation to muster up some grit and keep moving your fitness forward.

Focus your motivation

Get Fit Quick Tip:

Focus your motivation FORWARD!

Focus your motivation to keep moving forward. Your thoughts and words matter, so keep both positive and use words like “I am…” .  Make a decision right now to focus on what is possible for your fitness. Here’s how to start:

Commit daily to your goal.

Speak your goal aloud often.

Take at least one action step toward your goal each day.

Practice gratitude for each successful step accomplished toward your goal.

Instead of focusing on what you’re unable to do, focus on what you’re able to do! How can you keep moving forward?



Healthy Choices Add Up

Get Fit Quick Tip:

Healthy Choices Add Up

Not tomorrow, today! What can you do RIGHT NOW to CHOOSE healthy?

Drink a glass of water.

Take 5 deep breaths.

Stand up.

Walk down the hallway.

Reset your posture: Pull your shoulders up to your ears, and then pull your shoulders down and back.

Eat veggies.

Say no to sugary snacks and beverages.

Call, email or text someone who makes you happy.

Watch a funny video on YouTube that makes you laugh.

Download a fitness or food tracking app.

Stand up for yourself.

Clean your desk.

Sit up straight.

Help someone else.

Pet your dog or cat.







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.