We all lead busy lives. If we are not careful, our fitness is sometimes the first thing to go and before you know it, we are feeling left with less energy. Here are five ways you can add fitness to your day:
1. Increase Physical “Work”
Technology has caused a major shift in the way humans live and made physical activity an optional daily occurrence. Luckily with a creative mindset we can still take advantage of many events in our days that are ripe for the picking with good old fashioned labor. Try some of these challenges to increase your work capacity throughout the day:
At the grocery store steer clear of the shopping cart. Try to only use a basket (or two) to carry your food. As you navigate the aisles you’ll be improving your grip and building core strength with a bonus deadlift thrown in any time you set your basket down. By choosing to carry the items you will also develop awareness around what you’re purchasing. The bottom line, you get more fit and only the essentials make it home. Your inner hunter-gatherer will be proud!
Park far away in the parking lot. It’s just as fast as driving up and down the lanes to get as close as possible.
Take the Stairs. Every step counts and if you’re really motivated try throwing in some lunges.
Leave the car in the garage.Take a new approach to your daily travel and try to walk or bike to work.
2. Stretch It Out (Every Chance You Get)
A terrific habit to build is to practice full range of motion and proper biomechanics in the daily activities you already do. How many times a day do you catch yourself hunched over, chin to chest with your neck craning to look into a screen. Ouch! Focus on good posture with shoulders back and eyes gazing straight ahead. See how it affects your mood, confidence and energy levels!
While grabbing items off of a bottom shelf or cabinet, hold the bottom position of a squat and drive your knees out to the sides. Spending 10 minutes a day in the bottom of a squat can be life changing for your spine, hips, and knees!
If you’re talking on the phone or typing at your computer incorporate ankle rolls at the same time. Rotate your foot at the ankle as if you were at the beach writing your name in the sand with your toes. Make sure to practice each letter of the alphabet.
Driving to and from work? This is a great time to work on externally rotating your shoulders while sitting up tall with a proud chest.
3. Equalize The Sedentary Activities
Take advantage of time that doesn’t require movement to work postural muscles or build in fitness breaks. Alternating work and rest periods will increase metabolism and improve circulation. This can even be a great opportunity to develop your strength. By practicing strength daily you can make remarkable improvements in a short amount of time. Strength is a skill and the majority of initial gains in strength are due to neuromuscular adaptations to training.
For office work or writing try a standing desk or treadmill desk.
If you’re at home watching television try to practice push-ups, squats, or core exercises during the commercial breaks. One popular method technique is called “grease the groove. The premise is simple, pick a movement you want to improve at and perform a set of the exercise with half of your maximal reps (eg. if your max number of pullups is 10, you will want to perform sets of 5). Rest at least 15 minutes between sets. Repeat as often as possible throughout your day.
4. Get Outside Every Day
Getting outdoors is the perfect chance to reset and reconnect with your body. Whether it’s a park you swing by on the way home from your work or stepping out on the back porch with your morning coffee making time for the outdoors is an essential. Moving outside requires us to apply our bodies to move in new and challenging ways. Some recommendations:
Climb a tree, seriously when was the last time you did? Go now, you can thank me later…
Walk or run barefoot. Connecting your feet with the dirt, grass, or sand feels great, allows full range of motion, and strengthens the feet.
Find a rock, log, or another odd object to be your new “pet rock”. Take your new found pet on a walk and enjoy this new test of fitness.
5. Find A Community
One of the best ways to add fitness to your day is to surround yourself with people who care about their health. Positive social support has been proven to improve adherence to exercise and dietary habits. If you feel like you need help in achieving your health and fitness goals maybe joining a tribe of people on the same journey is the best way to add fitness to your day!
Looking for a dedicated community of like-minded individuals like you? Email or call us at 904-654-3383 to set up your free introduction to CrossFit today!
The world of dietary supplement can be overwhelming at the very least and downright misleading at some times. Here are a few supplements that have have been put to the test through numerous studies to prove their safety and efficacy. After reading this you’ll have a better idea of the sports supplements that work, how to take the right dosage for your needs, and the populations that would benefit the most.
Overview: Creatine is perhaps the most commonly consumed supplement in the sports performance world and for good reason. It is has been proven to increase muscle mass, improve exercise performance, and even offers cognitive benefits.
Dosage: The benefits of creatine monohydrate can be obtained by orally consuming 3-5 grams per day. This amount has proven to be safe for long term consumption with no adverse effects.
Who can benefit: The wide ranging benefits of creatine make it an attractive supplement for a wide variety of individuals including athletes, vegans, and elderly populations. This could be a good choice for you if you’re interested in improving strength, gaining muscle, increasing energy, or improving brain functions.
Overview: Beta alanine is a non essential amino acid that is popular for improving athletic performance. It has been shown to improve time to exhaustion (TTE) and improved sports performance in tested cyclists and rowers. Beta Alanine acts by increasing Carnosine levels in the muscle. Carnosine helps buffer the acid that builds up in muscle during exercise allowing the muscle to perform at a higher capacity for longer.
Dosage: Subjects have shown benefits when consuming between 2-5 grams daily.
Who can benefit: Individuals who participate in high intensity exercise could experience performance benefits by supplementing with beta alanine.
Overview: Most of us are no stranger to fish oil and may have taken it for one reason or another. Fish oil has been studied extensively and the benefits range from improved cognitive health, to reduced inflammation, heart health, upregulating anabolic pathways, and even boosting mood. The key desired ingredients are the Omega-3 fats EPA and DHA. Top of the line supplements will have high levels of these fats and represent the quality of the product.
Dosage: Consumption levels of 1-5 grams daily are popular, speak with your doctor and discuss if a fish oil supplement is a good fit for your needs.
Who can benefit: Athletes, the elderly population, expecting mothers and children all can benefit from a fish oil supplement.
Nutrition and supplements can be a confusing topic for sure! Want more help figuring it all out? Email us to set up a free consult today!