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Fitness1015 Keys to Jump StartYour Journey

Fitness 1015 Keys to Jump StartYour JourneyAt a certain point, everyone gets demotivated about their fitness level.You have your doctor telling you to workout more. You have fitness magazines convincingyou that you have no clue what you are doing. And you have friends and family wantingyou to go out to dinner with them for the third time this week (and it’s only Wednesday).You are being pulled in 1000 different directions; it is understandable that you areconfused and frustrated. Getting back on track is easier than you think, no matter whereyou are starting from.The 5 keys in this guide will have you feeling and looking better in no time. Then, you willbe ready to go out and conquer the rest of your fitness goals, whatever they may be.

01&putGe oveMGet Moving MoreEveryone is telling you to exercise, butThink about your typical day. You sit whilewhat’s the best exercise to do?you are eating. You sit during your dailyIt doesn’t matter.commute to and from work. You sit at yourThe first, and most important thing is to getdesk all day at work and in meetings. Youmoving more. It doesn’t really matter whatsit in waiting rooms at appointments. Someyou are doing as long as you are movingpeople even sit while shopping (online oryour body utilizing your own musclesusing complementary motorized scooters(sorry, hoverboards don’t count).at stores).

WalkHow much time do you actually spendwalking a day?Take the eptstsrfiMake your first goal to at least double thisGet out and get some fresh air. Not only isnumber. Pick a parking spot that is furtherthis good for you physically, but it will alsofrom the door. Get up every hour and walkto help clear your mind of all the stress youa lap around the building. If you can walk toexperience daily. If the weather is less thanwhere you are going, walk instead of takingideal to walk outside, find a building withthe car. Or invest in a nice bikeseveral stories and walk the stairs. Set agoal for the amount of time you want tospend walking daily and increase yourgoal weekly.Fitness 101 I Get Up & Move

Simple ExercisesDo simple exercises throughoutthe day.tuokrwoyadheacDo simple exercises throughout the day.The following movements are easy to doThere are a number of exercises that youand can be easily combined. Do themcan do that don’t take a great deal of timeindividually throughout the day to slowlyto complete, but achieve the goal of gettingbuild your strength or combine them toyou moving more. You can mix and matchform a new workout each day. Listed belowthese movements to keep things interestingthe movements are 6 sample workouts thatand fresh.utilize these movements, or you can createyour own.Get Up & Move I Fitness 101

Squats01Stand with your feet shoulder width apart,toes slightly pointing out.04At the bottom of the squat, squeeze yourbutt, push your knees outward toward yourtoes, and begin to rise out of the squatpushing through the heels.Fitness 101 I Get Up & Move02Keeping your abdominal muscles(stomach) tight, push your knees outwardtoward your toes and lower your rear likeyou are sitting in a chair.05The squat is completed when your hipsand knees are fully extended and you havereached your initial starting position.03The bottom of the squat is when your hipcrease is below the top of your knees.Continue keeping your chest as vertical aspossible throughout the entire movementand keep your heels planted firmly on theground.06If you are unable perform the entire rangeof motion, you can modify the movementby only going to parallel (hip crease at theknees) or by squatting to a chair behind you.

Sit- Ups01Start laying on the oor with the bo om of your feet together in a buer y posi on and your arms on the oor behind your head (alternate:both feet on the oor bent at the knees).03Bring your hands forward to touch your feet, and raise yourself toa full upright sitting position with your back perpendicular to theground.05At the bottom of the sit up make sure your shoulder blades touchthe ground, your lumbar curve is maintained (placing a rolledtowel under the small of your back will help with this), and yourabdominal muscles remain engaged through the next repetition.02Squeeze your abdominal muscles, bring your arms forward andbegin to raise your torso off the ground.04Continue squeezing your abdominal muscles and lower yourselfback to the starting position in a controlled manner.06If you are unable to raise yourself to a full upright position usingonly your abdominal muscles, you may modify by placing yourfingertips on the backs of your thighs to assist yourself up.Get Up & Move I Fitness 101

Push- Up01Start by laying flat on the floor with both hands directly under yourshoulders, palms flat, and fingers pointing forward. Press your toesinto the ground with your heels together.03Finish the top of the movement with your body in a full plankposition with your elbows fully locked out. Take care to avoidhaving your hips higher than your shoulders in the top position.You should have a nice straight line going from the top of yourshoulders to the top of your heels.05At the bottom of the movement, your chest and thighs should betouching the ground, while keeping your heels together and thighs,butt and abdominal muscles engaged.Fitness 101 I Get Up & Move02Squeeze your thighs together while engaging your abdominalmuscles. Keep your hips in line with your shoulders and raise yourwhole body in a controlled motion.04While maintaining a nice straight line from your heels to yourshoulders, lower yourself to the ground in a controlled motion.06If you are unable to perform the movement on your toes, you maymodify to performing the movement from your knees, but makesure to keep a nice straight line between your knees, hips andshoulders.

Lunges01Step forward with your right leg far enoughto where your knee does not pass yourtoes when performing the lunge. Keep yourabdominal muscles tight and your chestupright throughout the movement.04Bring your back foot forward to meet withyour front foot and finish in a fully uprightposition.02Slowly lower your back knee to the groundwhile bending your front knee and keepingyour front shin as vertical as possible. Thebottom of the lunge is when your backknee slightly taps the ground (take cautionto avoid slamming your back knee on theground).05Repeat steps 1 3 with your left leg forward.Remember to push through the front heelwhen rising out of the lunge.03While tightening your butt push through thefront heel to raise yourself out of the lunge.06If you are unable to complete the entirerange of motion, you can modify by nottaking your back knee down as far or bypressing your hands into your front knee toassist in raising yourself out of the lunge.Get Up & Move I Fitness 101

Jump Rope01Start with one end of the rope in each hand and the rope resting on the ground behindyou. Working from the wrists, swing the rope around in front of you while jumping up inthe air with both feet at the same time staying on your toes.02With each revolution of the rope ensure that you are keeping your abdominal musclestight and your arms in close to your body.03If you are unable to coordinate the jump with the rope you may modify by replacing therope with a small weight in each hand. For a greater level of difficulty, you can attemptto pass the rope under your feet twice for each jump (double under). Accomplish this byjumping higher in the air and flicking the rope fast from the wrists.Fitness 101 I Get Up & Move

RunIncorrect01Keep your torso upright with yourheel striking the ground first and thentransitioning to the ball of your foot. Toreduce the likelihood of side cramps, makesure your thumbs do not cross the midlineof your body.IncorrectCorrect02Use the rise of your shoulders tohelp propel you upward on eachstep and lengthen your stride tocover more distance.03If you are unable to run the full distance,modify by either shortening the run andrun the full distance of the shorter run orby setting intervals and alternate betweenrunning and walking.CorrectGet Up & Move I Fitness 101

6 Sample WorkoutsYou can try at homeSampleWorkout 1SampleWorkout 2SampleWorkout 3Complete 5 sets of:Complete the following:Complete 3 sets of:— 5 Squats— 20 Double Unders (40 Singles)— 9 Squats— 5 Push -ups— 15 Squats— 7 Sit -ups— 10 Sit- ups— 5 Push- ups— 5 Push- ups— Sprint 100 metersSampleWorkout 4SampleWorkout 5SampleWorkout 6Complete 10 sets of:Complete the following:Complete the following:— Sprint 50 meters— Run 400 meters— 21 Double Unders (63 singles)— 5 Sit- ups— 50 Lunges (alternating legs)— 21 Sit -ups— 15 Double Unders (45 singles)— 15 Sit- ups— 9 Double Unders (27 singles)— 9 Sit- upsFitness 101 I Get Up & Move

The FoodLearn how to eat & havegreat meals

01Eat Enough FoodVery often people fall into the trap ofUndereating is a major cause for weightUnder eating can also have a negativeoverworking and under eating. Either theygain. When you don’t put enough of theeffect on you mentally. Eating less thanforget to eat because they are workingright foods in your body daily, you are1200 calories a day for women (1500too hard/too much or they are trying toessentially tricking your body into thinkingcalories for men) can cause serious moodeat healthy but get confused by all theit is starving and thus causing yourswings, an imbalance in hormone levels,conflicting info out there and so just don’tmetabolism to slow and your body to holdand severe depression. Fortunately thereeat anything.onto any excess calories for use later whenis an easy fix to this; eat the right kinds ofthe energy stores run out.foods throughout the day.Fitness 101 I Get Up & Move