Fit Tip

I love to pull out what you already know and send you a quick reminder that "you already know."

I think of Halloween as the true beginning or the end, otherwise known as the official start of the Holiday Season.  Keep believing that there will be a treat within six feet of you at all times until Jan 2!  Set up your plan to stay on top of errant eating and mass consumption.

Plan on taking any excess/leftover Halloween candy to the nearest Senior Living facility (not your office), the Security Desk in your building (as long as you don't access that each day), a nearby doctors office/salon/shelter..
If you've waited till the last minute to buy (and good for you!), just DON'T.

Select your absolute favorite treat and help yourself to one.  Make certain you've saved the best one for your splurge.

Do not be the instigator!  If asked to bring snacks for the office consider a healthy choice.  It's not hard; you can find recipes or baked alternatives at many outlets locally.

Don't think just because you've exercised you "deserve" a reward.  It ain't like that and you know it.

Fit Tip

High-Intensity, Short-Duration Workouts With Compound Exercises

To boost the efficiency of your workouts, try using compound exercises. When you perform exercises that target multiple muscle groups, both the intensity and effectiveness of the workout are increased.

Examples of Upper Body Compound Exercises:

Pushups

Pullups/Chinups

Standing Military Press

Dips

Clean & Press

Examples of Lower Body Compound Exercises:

Squats

Deadlifts

Lunges

Hip Thrusts

Sled Pushing/Pulling

 

Whenever I'm out of motivation or just want something new to try, I don't hesitate to reach for help from LiveStrong.com.  (I found this there this morning) Fitness websites are everywhere as are apps if you need one on the go.  Help yourself!

Fit Tip

This week, add the Wiper Blade to your exercise routine. 

       

• From crunch start position (feet in air), extend right arm to ceiling.
• Crunch and lower.
• Bring right arm between knees as you crunch up. Return to start.
• Next, bring right arm by left leg as you crunch. Return to start to complete 1 rep.
• Do 15 reps. Switch sides; repeat.

Fit Tip

Can't seem to break through the "I don't have time to workout" roadblock?  Consider the following:

Schedule an appointment for your physical activity.

Eat at your desk and work out at lunch.

Get up early and work out before work.

Keep your gym bag in the car and stop at the gym on the way home.

Keep exercise bands or small weights at your desk.

Think about what specific work situations make physical activity difficult and list 3 things that you can do to be active during those times.

Keep up the good work!