Signed in as:
filler@godaddy.com
Movement Made for You
Part of better feeling is movement. No matter what part of the fitness journey you are on, we are here for simple easy tips and tricks to engrain everyday movement into your lifestyle.
OKay so, Lets Move
Better HIIT
HIIT stands for High Intensity Interval Training. This type of workout quickly increases your heart rate, helps build muscle, and tones your entire body. It looks like a combination of short periods of intense anaerobic exercises (30 secs - 1 min) with less intense recovery time between each exercise (45 secs - 1 min break). Here’s a guide:
Beginner HIIT Example: (no weight, 30 second break between each exercise)
- 1 min Side Squats (each leg)
- 1 min Jumping Jacks
- 1 min High Knees
- 25 Jump Squats
- 20 Push-Ups
- 1 min Burpees
- 30 squats
Better Treadmill
When you think of a treadmill, don’t immediately think about endless running and cardio that you dread doing. You can utilize a treadmill in different ways to accomplish workouts that are more enjoyable and way more effective. One option is completing a HIIT workout on a treadmill. This looks like running/ walking intervals that are more engaging and much easier on you and your body. An easy HIIT workout on the treadmill can look like this…
- 5 min walking warmup
- 1 min easy run (4-7 mph)
- 2 min walk (3-4 mph)
- 1 min harder run (6-8 mph)
- 2 min walk (3-4 mph)
- Repeat cycle 8 times
For a more challenging treadmill workout, add incline to your walk or runs! Walking is my go-to way to workout on a treadmill. Not only is this type of exercise more fun and less time consuming, but also challenging! Don’t be afraid to challenge yourself! You are capable of SO MUCH more than you think. Here’s an example of a walking treadmill workout with incline you can use…
- 3 min walk (3 - 4 mph @ 2% incline)
- 5 min walk (3.5 - 3.8 mph @ 6% incline)
- 5 min walk (3.2 - 3.4 mph @ 10% incline)
- 2 min walk (3 - 3.2 mph @ 12-15% incline)
- Repeat 2-4 times (each set 15 mins)
- *At the very end* 2 - 4 min cool down (2.5 - 3 mph @ 1% incline)
- STETCH (5-10 mins if possible)
Better Weightlifting
Weightlifting has a very long list of benefits for your body. A few of those things being that it makes your muscles and bones stronger, decreases bodily inflammation, boosts your metabolism, and helps your body fight disease. Overall, it helps your body stay fit and healthy. There are many different ways to lift weights that focuses on different areas of the body. Areas like lower body, upper body, and core. Lifting weights truly works your whole body, but splitting up workouts into different focus groups makes it easier to structure, maintain, and execute your workouts. Pro tip, lifting weights does not mean lifting heavy weights. I recommend starting with 10-15 pound weights.
Things that we love
Hoka's
May be late to the trend on this one but these shoes made me want to go on my morning walk's. Worth the investment.
The Calm App
Need help with meditation or something to listen to while hitting your early stretches? We use the Calm app for all of the above.
A Good Playlist
Betsy's playlist is unbeatable.
She also an amazing worship playlist. Follow her on apple music @betsy_blan !
Additional Info:
Some Science
Exercise is healthy for the body and brain. When you move your body, you release hormones called endorphins and they give you a sense of well-being and leave you in high spirits. Not only is exercise good for your brain, but staying active supports good heart health by preventing high cholesterol, high blood sugar, and high blood pressure. Furthermore, strengthening your muscles improves oxygen intake and is beneficial in many ways to your overall health.
Our Main Goal
Our focus on movement has everything to do with the mind. We want to help you find ways that you love to move your body consistently with the end goal of placing it into a routine. Movement is key to overall health. Whether it's a walk, a run, or a pickleball match, do it! Whatever gets your blood flowing and serotin pumping!