Three Simple Steps for Mindful Walking On Monday
Move It Monday
by Martin Noble
4y ago
Make Monday an occasion to try some mindful walking when you need to de-stress for a few minutes between activities. Any style of mindfulness is a robust antidote to stress. Mindfulness engages your normal powers of awareness and is something you can do anytime, anywhere. Here are some steps to follow for a short and easy session of mindful walking: Pick a time in your daily routine to practice mindful walking for at least five minutes. Concentrate on the physical sensations of walking – the sights, sounds, and feelings of each step. If your mind wanders, gently return your focus by repe ..read more
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Dance your Way to Happiness this Monday.
Move It Monday
by Move It Monday
4y ago
“Let’s dance!” ― David Bowie Want to have fun and still get some cardio? We recommend a little boogie-woogie. This Monday, dance to improve your mood, your heart, and your life! No matter what kind of dance you do – swing, waltz, tap, modern – when you dance, you move your arms and legs and strengthen your core. This adds up to great cardio, which means weight management, a stronger heart and lungs, and reduced stress. But let’s not forget this incredible list of other benefits: Increased muscular strength, endurance, and motor fitness. Better agility, coordination, balance ..read more
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Overcome Fitness Challenges with the F.I.T.T. Workout Formula
Move It Monday
by Move It Monday
4y ago
The  F.I.T.T. formula (frequency, intensity, type, and time) is a flexible exercise framework that can help bring structure to your fitness routine. By altering one of the four variables, you can tailor your workout to overcome challenges and meet specific fitness goals. F.I.T.T. Defined: Frequency, or how often you exercise. Intensity, or how hard you work. Type, or what exercise you do. Time, or how long you exercise for. For improved cardio endurance, increase the frequency and time of your workouts while reducing the intensity. If your goal is strength building, reduce the freque ..read more
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Strength Training with What You’ve Got on Hand
Move It Monday
by Martin Noble
4y ago
Exercise equipment can be expensive, cumbersome, and bulky, which is why it often ends up covered in cobwebs rather than sweat. But you don’t need a treadmill, weights or a squat rack to build muscle at home; with a little creativity, you can fashion a number of household items into fitness gear. If you want to recreate the feeling of free weights, look no further than your kitchen or pantry. Cans of soups or beans typically weigh 1 – 2 pounds. They are also the right shape to fit snuggly in the palm of your hand, making them perfect for bicep curls and tricep extensions. The next door to ..read more
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Exercise the Body and Mind with Tai Chi
Move It Monday
by Martin Noble
4y ago
Tai chi is a Chinese discipline that brings together the mind, body, and spirit to strengthen your physical and mental resolve. The basic principles of tai chi involve integrating the mind and body, controlling movements and breathing, and generating internal energy. So how can you use this ancient practice to get moving on Monday? A 45-minute session of tai chi might not leave you covered in sweat, but regularly practicing a variety of poses can strengthen the lower- and upper-body, improve flexibility, balance, and aerobic conditioning, and quiet unruly thoughts. Similar to introductory ..read more
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Take a Break and Break a Sweat
Move It Monday
by Taylor Pavlik
4y ago
Struggling to find your Move It Monday motivation? Sometimes all you need is a little friendly competition! To help you get moving on Monday, we’ve included three simple-but-effective fitness challenges you can issue to your spouse, children, roommate, or “socially distant” family! Pick your favorite or work through the whole series this Move It Monday. Check out our instructions for each challenge below and get moving! Jabs give your whole body a work out since you need perfect form to land the best punch. Challenge a few friends to join you in the ring this week and learn how to jab w ..read more
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Cook Up a Sweat with these Kitchen Workouts
Move It Monday
by Martin Noble
4y ago
Moderate resistance training helps strengthen bones, manage weight, and improve posture, sleep, mood, and endurance, but fitting it in isn’t always easy- especially when you need to get dinner on the table. The good news is that you don’t need a gym to fit in a workout; you’ve got all the equipment you need right in your home kitchen. Even a brief kitchen workout can help you maintain a consistent fitness regimen that you can later expand upon. And you’ll be surprised at just how effective some of these exercises can be. Counter-top pushups target your triceps, chest, and upper back: Simpl ..read more
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Connect with a Fitness Family by Using Online Workout Classes, Teachers, and Tutorials
Move It Monday
by helpdesk
4y ago
Even when we can’t get moving in the company of others, we can still exercise “together.” Numerous services exist that can bring your favorite fitness class — HIIT, spin, yoga, Zumba, kickboxing, dance — to your computer monitor, television screen, or smart phone. Many of them offer their tutorials, videos, and guided workouts at no cost or as part of a free trials, while others might require a monthly fee. And we’ve got a list of them right below. Use this Monday to reconnect with your old workout buddies, join a new fitness family, or experiment with some different types of exercise — Zo ..read more
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Unwind with a Family Yoga Session
Move It Monday
by Martin Noble
4y ago
Yoga is the ideal indoor-exercise. Requiring only a few square feet of space, yoga’s low-impact movements help support both the physical and mental wellbeing of you and your family. What sets yoga apart from other forms of exercise is that it can be practiced by people of all different ages and fitness levels. Even with minimal experience, you’ll start feeling the benefits almost immediately, which is why a daily family yoga session is key to keeping everyone spry, stress-free, and occupied. Keeping everyone in control of their bodies is a key element of yoga, especially when younger child ..read more
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Get The Energy You Need With These Weekly Fitness Challenges
Move It Monday
by Move It Monday
4y ago
Struggling to find your Move It Monday motivation? Sometimes all you need is a little friendly competition! To help you get moving on Monday, we’ve developed five simple-but-effective fitness challenges you can issue to your friends, coworkers, or social media followers. Pick your favorite or work through the whole five-week series every Move It Monday for a tournament of fitness. Check out our instructions for each challenge below and get moving! Mountain climbers will make sure your abdomen, hamstrings, quads, glutes, shoulders and triceps get an intense burn. Here’s how mountain cli ..read more
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