Fitness

Fitness

Incorporating fitness into your life is very important to your overall wellness. Throughout this section, you will find really great exercises that you can do no matter what your level. We have created three different level options - Committed, Faithful and Passionate.

The Committed Program requires one set of 12 reps for each exercise.
For the Faithful Program, you would do two to three sets of 12 to 14 reps of the exercises.
And for the Passionate Program, you would do three to four sets of 16 to 20 reps of the exercises.

We have recruited some of our employees who have committed to living healthy for life to demonstrate the examples of these exercises. Remember to start slowly and build up to each level. Research has shown that regular physical activity, combined with healthy eating habits and plenty of water, is the best and most effective way to improve your health, control your weight and enhance your mood.

Enjoy these options and remember to be healthy for life.

These exercise video demonstrations are for informational purposes only. The Healthy For Life fitness section is a resource to provide options to help individuals who want to start a healthy lifestyle. Please consult a doctor or a health care professional before trying any of these suggested exercises or any exercises.

Committed Exercises
Faithful Exercises
Passionate Exercises

For the Committed Program, you can choose from the following exercises.

Arnold Press	Back Extensions	Barbell Squats
Bend-Over Squats	BirdDog	BosaBurpee Pushups
Curl and Press	Dumbbell Sumo-Squat	Floor Squats
Lateral Raises	Lunges Bosuball	Lunges

For the Faithful Program, you can choose from these additional exercises along with
the Committed exercise options.

One Arm Tricep Pushups	One Leg Extension	Plank
Plie Squat Upright Row	Pushups	Quad Hip Extensions
Reverse Wood-Chop	Stability-Ball Chest-Press	Stability-Ball Leg Lift
Tricep Dips	Tricep Extension	Tricep One-Arm Pushups

For the Passionate Program, you can choose from these additional exercises along
the Committed and Faithful exercise options.

Upright Row	One-Arm Roll	Y Squats
Swing	Swiss Thigh-fly	Tic-Tocks

Fitness Tips

Consult your doctor or a health care professional before starting any exercise program
Set Specific, Manageable Goals
Experts say don’t start your off with unrealistic goals. Instead, plan to exercise for 20 minutes, three times a week.
Track your progress by writing it down
There are some great resources out there to help you chart your workouts.
Daily Workout Journal/ log
Keep and Share
Fit Click
Answer Fit
Teens Health
Everyone needs a Cheat Day
Reward yourself when you accomplish one of your goals – it can be a simple goal such as staying on track with your exercise for a full month…get that ice cream that you like but this is not license to eat a gallon of it. Be smart and be honest with yourself.
Stick with the Basics - Don't think you need special equipment to get a great body. There are some great things out there but you don’t have to invest in a super home gym. If you don’t have dumbbells, use bags of sugar…instead of a treadmill you can walk around your neighborhood…use a jump rope to get your heart pumping.
Find a workout partner, a Class, or a Group
Make exercise fun by working out with a friend who is striving for the same goals. Challenge each other for a little competition and remember the reward is a healthier you.
Stick with the Basics
Don't think you need special equipment to get a great body. There are some great things out there but you don’t have to invest in a super home gym. If you don’t have dumbbells, use bags of sugar…instead of a treadmill you can walk around your neighborhood…use a jump rope to get your heart pumping.
How the buy the Right Size Ball
There really aren't any rules about the right size of a fitness ball. It basically comes in three sizes – 55 centimeters – 65 centimeters – and 75 centimeters. You should choose the ball size that is proportional to your height. The rule of thumb is that you want to be able to sit on your ball with your legs at a 90 degree angle or slightly more, but not less. Use the following guidelines when you buy a fitness ball:
- 4 foot 11 to 5 foot 4 = 55 centimeters
- 5 foot 5 to 5 foot 11 = 65 centimeters
- 6 feet and above = 75 centimeters
In addition, make sure you don’t blow it up all the way. When you sit on the exercise ball your body weight should create a little seat. This provides more stability, but more importantly, it allows you to sit evenly on the ball.
There’s no rule that says you have to work out in a gym. Just do a variety of activities you enjoy.
If you’re feeling stressed from work or school, regain your energy by taking a 10-minute exercise break. Just a quick walk outside in the fresh air can do wonders.
Avoid caffeinated beverages before, during and after workouts. They will take fluid out of your body when you need it most.
In a 1997 study, researchers found that a brisk 10-minute walk gave people more energy than eating a candy bar. Exercise boosts a hormone that increases energy.
Turn off the TV. You can fit in a 30-minute walk just by giving up one sitcom -- especially if it's a rerun.
It takes about the same time to wait for the elevator as it does to climb a flight of stairs.
Park farther away and walk the extra feet to the entrance.
Work out with weights. Strong muscles protect your joints and your back.
Strong muscles are also healthy for your heart. That's because they can perform better with less oxygen, meaning the heart doesn't have to pump as hard.
Rethink the way you view exercise. Begin to think of each workout as a gift you give to yourself instead of just another "should," "ought," or "must."
You don't have to pump iron to reach your goal. Elastic resistance bands, working out in a pool, or climbing hills can give the resistance needed to build muscle.
Don’t stick to the same routine every day. You may discontinue your workout regimen if you find it too boring. So mix it up!
If you're having a low-energy day, tell yourself you have to exercise for only ten minutes. That will get you moving and once you’re in the groove, that ten minutes may turn into 30!
Take a day off at least once a week. And if you do skip a few workouts, don't beat yourself up, but do get right back in the routine.