Fitness Tip Fridays (FTF)

Fitness Tip Fridays

Our  goal should be to be healthier and happier, not necessarily slimmer!

I’m no expert but these are some ideas to help you to be healthier! Remember before starting an exercise program or changing your diet, contact your doctor!

 If you have any Fitness Tip Friday ideas please comment on my blogs or on my FaceBook Fan Page, or send me a direct Tweet

Tip #31 - Weigh at the Same Time
My Nintendo WII Fitness Plus reminded me lately that if we want to accurately monitor our weight, it is best to weigh ourselves at the same time every day because there can be a 2 to 5 pounds difference in our weight in just one a day.

The jury is out as to whether or not it is inspiring or depressing to weigh yourself every day but WII Fitness Plus says it helps you monitor your weight and I know Weight Watchers also recommends you weigh yourself every day.  What do you think?
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Tip #30Portion Sizes
This Fitness/Health Tip was brought to you today by a very powerful woman I know, my sister, Debbie. She said she was reminded of this from a young girl she tutors!

Look at and follow portion sizes on packages of snacks and food. If the portion size says 12 tortilla chips, take 12 chips out of the bag, place them on napkin and put the bag away. If you go back for more at least you know you are making that conscious effort and are going through the mental thought process and if you go back a third time you know you are probably over-eating. Thanks Debbie for the reminder!
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Tip #29 – Face and Neck Yoga
I know we are not all over 50 but one can never start too young on building your self confidence by keeping your face youthful!

Check out this YouTube video, it’s great!
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Tip #28 – Should you Workout on an Empty Stomach
Here’s yet another Fitness/Health tip comes from Nintendo’s WII Fitness Plus (the fun way to workout!). Remember working out on an empty stomach can put extra strain on your body because it can’t function efficiently. If you feel like eating something before a workout try a banana which is easy to digest and the natural sugars are easily converted into active energy.
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Tip #27 – Importance of Posture
Today’s tip comes from Nintendo’s WII Fitness Plus, Posture is so important to your health!

So the next time you look in the mirror, do a self-check of your posture or ask family or friends to give you their feedback, and remember my solution to just about everything, DO YOGA!! Yoga is great for your posture and great for strengthening your core muscles, besides it just feels good to breathe deeply.
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Tip #26 -10 Minute Towel Exercise
Today’s tip comes from Beauty Digest, “The 10 Minute After-You-Shower Exercise.Plan,” another installment in incorporating exercise into your daily routine, when your muscles are already warm after you shower.

“The trouble with most exercise routines is you can never seem to find enough time to do them.” Here is one that only takes 10 minutes and you don’t need any special equipment, all you need is your towel!

Towel Exercise #1 – With legs apart, bend one knee; keep the other leg straight. Reverse legs and do10 times each side to tone thighs.

Towel Exercise #2 – Cross wrists12 inches apart and grab hold of your towel with arms held straight out, pull towel tight; relax. Do 10 reps to firm upper back and bust.

Towel Exercise #3- Stand with back straight, stomach in. Lift knee up, using towel to support leg; gently bounce leg 10 times. Repeat with other leg to tighten stomach.

Towel Exercise #4 -Slip towel under foot and point toes. Keep knee straight; stretch leg and lift, hip high. Lower foot back down and do 5 times on each leg to firm your bottom.


Towel Exercise #5 – Extend arms straight overhead, holding ends of towel taut. Bend over from the waist and do 10 reps to the right and 10 to the left for a good waist whittler.


Towel Exercise #6 – Extend arms forward, elbow straight, holding towel taut. Raise arms overhead until towel is behind you. Relax and repeat 10 times as a good arm toner.

So try this next time you have a towel in your hand, have a great weekend, and send me YOUR fitness or health tips by commenting on this blog or email me privately at pwmi@live.com.

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Tip #25
– Friday February 15, 2013STAY ACTIVE!!!

You’ve heard it before and you’ll inevitability hear it again and again,

Stay active!!!

It’s simple Physics…..
“A body at rest tends to stay at rest while
A body in motion tends to stay in motion”
Unknown

I know my weight is directly related to my activity level. I find my emotional state is also directly related to how much I’m up and around, exercising, or just cleaning house or walking with my husband.

So stay active, have a great weekend, and send me YOUR fitness or health tips by commenting on this blog or email me privately at pwmi@live.com.

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Fitness Tip #24 -How to Get Your Bottom Outta Bed

You can be that morning person! Stick to your resolution and get #UpnOut in 2013. Alice Oglethorpe

Whether you use Google Calendar or keep a to-do list on your hand (no judgment!), add “work out tomorrow morning” to the itinerary. As with scheduling any important meeting or appointment, writing down your intentions makes them more real. And we know you type As wouldn’t risk not crossing it off the list.

  • Stephanie Rausser

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Fitness Tip # 23 – This week’s health and fitness tip is find a way to do Yoga!!!

For those of you who have never done Yoga or haven’t done it in a long time, I say try it or try it again!  Yoga calms my mind, relaxes my body, and mellows my soul!!

My favorite poses are:

Warrior Pose

 

 

Tree Pose

 

 

 

 

Sun Salutation Pose

Remember to breathe, that’s the best part, with the most benefits!

Have a great weekend and please comment on this blog if you have any fitness tips or ideas or email them to me at pwmi@live.com .  To get more information and to view all of my tips, click here or click on the “Fitness Tip Fridays” tab above.

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Tip #22- Friday, November 2, 2012 – Strengthen Your Core? Today’s is another tip from our”incorporating exercise into your daily routine” series.

This is another isometric exercise you can do any time during the day but if you pick a particular activity you do every day and incorporate an exercise with it, you’ll be more apt to do it regularly and that’s the key, consistency.

Well, since I take a shower every day, that’s the perfect time for me to tighten my stomach muscles and work on my posture at the same time.When I was younger and had good tummy muscles, I used to always pull them in but after gaining a lot of stress weight, I discovered it’s not as easy as it used to be but keep doing it, be patient with yourself, and soon your core will feel stronger and holding your stomach in will be easier and what a great feeling that is! It’s a great feeling of accomplishment!

Taking little steps, incorporating them into your life, and doing them every day! When exercise is triggered by something you do anyway, the mind remembers!

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Tip #21 – Friday, July 6, 2012 – How Much Water Should You Drink?
This week’s health and fitness tip comes from the Mayo Clinic.

“Water is essential to good health. These guidelines can help ensure you drink enough fluids.

How much water do you need? And How do I Drink More Water?

“Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

“So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.”

I find that drinking water with a straw makes me drink water faster and so drink more!  I like putting a lemon in my water because it makes it taste like a special treat!  Just a thought, try it! Also, drinking water before a meal can help you eat less too since it fills you up.

To learn more about the importance of drinking water and to read the rest of the article on Mayo Clinic’s website click here!

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Tip #20 -Stress Can Cause Bad Posture & Obesity

A lot of you know how much I LOVE working out on WII Fit Plus so it shouldn’t surprise you my tip today comes from Nintendo’s WII Fit Plus.

I love doing the Yoga, balance exercises, and aerobic exercises at my own pace and it really helps you track your workouts but one of my favorite things about WII Fit Plus are the Fitness Tips.

This week’s has to do with stress and how it can cause bad posture and obesity so once again I say EXERCISE, EXERCISE, EXERCISE!! Exercise reduces stress and feels good, giving you a sense of accomplishment too!

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Tip #19 – Friday, May 25, 2012 – My Fitness Pal

Today’s tip comes from the DJs, Scott & Sam from Spirit 105.3.

Click here to check out My Fitness Pal which is a free online tracking system phone app for tracking your exercise, the food you eat, etc.

It is said that people who track their daily activity and calories and food intake succeed!!! So make a plan to succeed in your fitness goals and good luck tracking!

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Tip #18 – Friday, May 18, 2012
Here’s another installment in incorporating exercise into your daily routine! Today’s tip is one you’ve heard over and over and over! “Take the Stairs!” So why don’t we do it? What are some excuses for not doing it?

1) It’s a farther WALK to get to the stairs, the elevator is right here. That sounds pretty silly since that’s what we’re trying to do more of is walk and exercise. Well that’s the building engineers’ fault, not yours. Find the stairs and use them!!!

2) I’m not in good enough shape and I’m on the 20th floor! Well, get off a floor or two before your floor and just walk those floors to your office until you get stronger and can work your way up to more floors or just walk some  stairs when you go out for coffee or at lunch!

There are stairs in every building where there are elevators so there’s no GOOD excuse not to use the stairs!

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Tip #17 – Friday, May 5, 2012
Here’s another installment in incorporating exercise into your daily routine!  This tip came to me from my lovely and wonderful daughter, Christina, who says, “Walk your dog!” Instead of just letting your dog outside, try walking him/her as often as possible! Your dog will love it and you both will be healthier for it!  Speaking of healthier, they say people with dogs are in better shape/healthier than those of us who don’t have dogs.  I don’t have a dog but I do have a Grandpup, named Miles, and I’m lucky to be able to give my daughter a break sometimes and puppy sit.

It is also is a very social endeavor to walk your dog.  Have you noticed people seem to stop and talk to you or even just smile when you have a dog with you? Being social is also good for your health!

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Tip #16 – Friday, April 20, 2012

The single best thing we can do for our health! Watch this life-changing video from Dr. Mike who asks “Can you limit your sitting and sleeping to just 23 1/2 hours per day?”

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Tip #15 – Friday, April 6, 2012
Here’s another installment in incorporating exercise into your daily routine!  Walk, walk, walk!

This tip came to me from a dear friend of mine, Kathleen.  Stay active and continue to move!  On your breaks from work just walk around your office – go to the water cooler or go outside and get some fresh air and walk! The older we get the harder it is to stay active, so try to move your body as much as possible!

Comment on this blog if you have any fitness tips or ideas or email them to me at pwmi@live.com .

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Tip #14 – Friday, March 30, 2012

Here’s another installment in incorporating exercise into your daily routine!  When you have been sitting at your desk too long and if you have a laptop,  put your computer up on a higher surface, like a counter top, turn the music on!

You will be surprised how much easier it is to move your body when you’re standing up. Get your blood circulating and move to the music!  At home try turning your TV off and turn your music on!!

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Fitness Tip #13 – Friday, March 23, 2012
When you diet and just to be healthy in general, make sure to add protein, calcium, and lots of fiber to what you eat daily!
I’m no expert, I just pass along information to you I have learned, so always talk with our doctor before making any extreme changes in your diet.

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Fitness Tip #12 – Friday, February 17, 2012
Take plenty of vitamins and minerals, especially when you diet! This is more of a health tip than a fitness one but it’s important!!! Sometimes when people diet they complain about being fatigued and tired because they are not taking in enough vitamins, so taking  supplements is really a good idea!

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Fitness Tip #11 – Friday, February 10, 2012
Breathe, Breathe, Breathe! Here’s another one for the stress level! Last week I mentioned the importance of breathing but this week I want to go into a lot more detail. Breathing, you say?  Easy to do right?  Well, especially in our society we do not breathe deeply enough and if we do breathe we breathe incorrectly! What’s that all about? I realized when I started doing Yoga again on my WII Fit Plus, I remembered how I was taught to breathe when I used to sing a lot and when I was going through La Maz training before my daughter was born.  It’s important to take DEEP breaths in and then take as much time exhaling as inhaling.  How many people have you seen who take a deep breath and then just let it out in one quick exhalation? Exhaling is even more important than inhaling. Remember to relax your shoulders while breathing and remember it’s not just raising and lowering your shoulders or chest. When you are inhaling, your stomach should expand out and then go back in when you exhale.  Try putting your hands on your stomach to check.  Your stomach should move toward your hands when you inhale and away from your hands when you exhale.  If you’re not sure, lie flat on your back on the floor and breathe.  They say you can’t breathe incorrectly flat on your back!

All of you know how important breathing is, especially when you exercise, so practice breathing correctly and the stress will melt away!

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Fitness Tip #10 – Friday, February 3, 2012
Stretch and breathe, it’s FREE.
It’s time for a stress release! Today’s tip is another one on how to incorporate exercise into our daily routines!!! By doing this we WILL have the time to exercise and will have no excuse not to because it just becomes part of our everyday lives!! I find myself stretching in the doorways here on our boat. With my hands on the sides of the door jam, I do a sort of push up stretch through the doorway.  Start by standing up straight, having your hands shoulder height, and leaning forward through the doorway.  Hold this position for a count of five and return to center. Then by moving your hands up and repeating the push through the doorway and then moving them down and repeating again, you can isolate and stretch all the muscles in your upper back. What a stress release!!!

You can also modify and increase the difficulty level by actually doing a push up or “push through” instead of just holding the stretch, by putting your feet out a little from the door, so you are at an angle instead of standing up straight. Remember to relax your shoulders and BREATHE!!!

I know I’ve mentioned it before but breathing is EXTREMELY important for our health and fitness routines. Check back next week for a detailed mini class on “How to Breathe,” right here on my next “Fitness Tip Friday.”

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Fitness Tip #9 - Friday, January 27, 2012
Eat an apple every day!
I haven’t thought about this for years. They say it does keep the doctor away!! Apples are high in fiber and low in fat too!  A lot of these health and fitness tips you’ve probably heard before but we all need reminders, don’t we? Today’s tip actually came to me from a very powerful women, Vera Pastore, one of my Twitter followers @vp77 and you can learn more about her on her website http://www.veralovesediting.com What a great tip, thanks for the reminder Vera!

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Fitness Tip #8 – Friday, January 20, 2012
Chew your food very slowly
, this is another one I have to work on myself.  I’ve eaten too fast ever since my children were little. You know how it is to be a mom with a toddler or baby on your lap, grabbing at everything or not having enough time to eat because you are cutting up your child’s food, etc.  I loved being the mom of wonderful kids but my kids are grown now, so I need to stop using that excuse any longer, don’t I?

They say it takes awhile to feel full so if we eat too fast we tend to eat more than we should eat.  Chew each bite while counting to 20, put your fork down in between bites, and meanwhile take a sip of water too (water is always a good distraction) and remember to visualize what you want to look and feel like several times a day, maybe every time you eat!

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Fitness Tip #7 – Friday, January 13, 2012
Today’s tip is: Do affirmations every day before you fall asleep and when you first wake up! I know we’ve all heard this before but saying positive things to yourself can actually CHANGE how you feel about yourself and in so doing, change your subsequent actions.  As far as eating healthy goes, affirmations are extremely important!

I try really hard to make this website as REAL as I possibly can because obviously I fight with all of the same issues most women do but I’m no expert. That being said, I am going to share with you my actual affirmations and try to teach you what I have learned about this daily, positive self talk. Here goes…“I am a happy, healthy, slim and fit 155 pound women! I successfully make a living from my Women Are Powerful website, helping, serving, and empowering women all around the world!”

It’s been said our subconscious mind is like a monkey we have programmed all of our lives using our combined thoughts and action, so by re-programming our minds, through positive thoughts and words, we can actually change our actions and how we view ourselves.  If my monkey says “I am fat” than most likely I will be fat, so every time I see cookies, for instance, my monkey says “I am fat and fat people eat cookies” and I will eat the cookies. When I was really slim my monkey told me “I am slim and fit” so when I saw cookies my monkey said, “You are slim and fit and slim and fit women do NOT eat cookies,” so I wouldn’t eat them (most of the time).

So, how do we re-program those “fat and unhealthy” monkeys?  Do affirmations!

First, there are rules we should follow in order to change our negative thought patterns.  If you notice in my affirmations above, all the words are POSITIVE, PRESENT TENSE, and FILLED WITH POWERFUL  and LOADED WORDS.  POSITIVE because you don’t want to reaffirm the negative thoughts but instead plant positive thoughts in your subconscious mind. PRESENT TENSE because you will want to use I AM… and not “I am going to” or “I will” in the future. POWERFUL AND LOADED WORDS because you need to speak as though you already “are” because your monkey will notice the difference.  Our subconscious minds are really powerful, so the final rule is using POWERFUL and LOADED WORDS  like successfully, continually, easily, significantly, or enthusiastically… to describe what end result you are going after.

WHEN should you do affirmations?  All day long but mostly at times when your subconscious mind is most active… right before you go to bed and when you awake in the morning and repeat them over and over and over again each time you do them. I like to do them along with my tummy exercises in bed (see my Fitness Tip #2). Some people like writing them down and putting them in places around your home too if that helps

Good luck with your affirmations and let me know what you think because using affirmations will help you to visualize what you want to look and feel like!

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Fitness Tip #6 – Friday, January 6, 2012
Today’s tip is is from by my best friend, Pamela and another example of incorporating exercise into your daily routine, eliminating the excuse of not having enough time to exercise! Walk around the house on your tiptoes. You can also switch between walking on your tiptoes and bending your knees while you walk.  This action is easy and will help strengthen your calves.  It is also good for Plantar Fasciitis, which is a very common inflammation of the thick tissue on the bottom of the foot, called the plantar fascia. It connects the heel bone to the toes and creates the arch of the foot.  Click here to learn more about this condition.

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Fitness Tip #5 – Friday, December 30, 2011
Today’s tip is another in the installment of incorporating exercise into your daily routine!!! By doing this you will have the time and will have no excuse not to because it just becomes part of your everyday life! Do Kegel exercises while you’re waiting for an elevator, waiting at a light in your car, waiting on hold on the telephone, or at your computer just waiting. Kegel muscles are the ones you would use to stop yourself while urinating. Do Kegel exercises to strengthen the pelvic floor muscles, which support the uterus, bladder and bowel. You can do these exercises discreetly just about any time. Click here to learn how to strengthen your pelvic floor muscles by contracting and relaxing your Kegel muscles.

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Fitness Tip #4 – Friday, December 23, 2011
Today’s tip is something I discovered years ago and thought I’d pass on to all of you!!! While you’re cooking chew a piece of gum. This will help you not to munch while you’re cooking, saving you from a lot of the calories you get without even being aware of it.  It makes you stop and think and sometimes that is all it takes to keep from eating those extra calories during the day. They say if you can eliminate only 100 calories a day, you will lose weight slowly and will have a better chance of keeping the weight off. The gum trick works when you’re not cooking too.

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Fitness Tip #3 – Friday, December 16, 2011
Today’s tip was given to me by a very powerful woman I know, my sister-in-law.  Thanks Linae.  This tip is more of a health tip, than a fitness tip but here goes…
Start your day with a large glass of water before you assault your body and delve into that cup of coffee!!! It’s a good time to take your vitamins too but remember to take them with food in your stomach for best absorption.

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Fitness Tip #2 – Friday, December 9, 2011
Today’s tip is do your tummy exercises before you even get out of bed in the morning, maybe between hitting the snooze button and going back to sleep.  Tighten your tummy and remember to do upper stomach crunches with your knees bent, side oblique crunches, with your knees to one side and then the other, and straight leg lifts for your lower stomach muscles. Doing these in bed there is much less strain on your neck and back. You will end up with a tighter tummy, be able to warm up and make it easier to get upout of bed on these cold winter mornings, and get your metabolism working first thing in the morning. Exercise before you even get out of bed and have a chance to procrastinate! How good will that make you feel? Remember while you do this and all exercises picture in your mind exactly how you want to look and feel!

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Fitness Tip #1 – Friday, December 2, 2011
Today’s tip is Tighten your tummy and gluteal muscles every time you brush your teeth! You will end up with tighter tummy and gluteals AND cleaner teeth!  I do 10 squeezes and then hold for a count of 10 and repeat!  Make sure to standup straight and work on your posture at the same time, shoulders back,and stand as if someone has a string tied to your head and pulling it straight up. While you do this and all exercises picture in your mind exactly how you want to look and feel!

 

3 thoughts on “Fitness Tip Fridays (FTF)

  1. Thanks for reaching out! I would love to help you do some research on gaining weight if I can! My first advise, which I’m sure you’ve already done, is consult your doctor before starting any weight program. You can reply to this comment with more info if you’re comfortable with that so we all can learn but if not, you can still reply to this comment and when I get it I will read it but NOT post it for everyone to see. Can’t wait to learn along with you.

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