Week 2!

April 9, 2018

          One week down and seven more to go! Congratulations on finishing the first week of your journey. Remember the first few days of any sort of change are always the hardest, so don’t get down on yourself if you didn’t reach your physical activity goals this past week, or didn’t increase your fruit and veggie intake like you wanted! It takes time to figure this out and find the time in your day to get moving!

          In this week’s newsletter, we tackle time management and goal setting, two really important factors in making this a successful health journey. Have you thought about or set any personal goals yet? Have you expanded your team goal to something besides just walking across your state? Talk to your teammates; see what they want to accomplish as a team and what they think you could accomplish as a team. Also, ask them about their personal goals. Maybe you can get some inspiration them to set your own goals. ( And don’t forget to encourage them throughout this journey to meet the goals that they share with you) If there is a certain goal that you would like to meet, like running for 20 minutes, running a 5k, or being able to do 20 squats in a row-let us know! We would be more than happy to share some training programs on our Pinterest page.

In today’s fast paced world, it can sometimes be a challenge to find the time for our health and to find time to be physically active. In this week’s newsletter we give you several tips on how to manage your time, but again don’t forgot to ask your teammates for tips. Ask them how they find time to get active if you are having trouble fitting time to exercise into your schedule. Maybe you set a timer on your phone to remind yourself to get up and take a movement break every hour or two.  Another option might be to take the stairs instead of the elevator. When it comes to eating healthy and increasing your fruit and vegetable intake, time management also plays a huge role. We all know that after a long, busy day it is sometimes easier to pick up take out or grab a convenience meal out of the freezer for dinner. But why don’t you try meal prepping? When you do your meal prep, it will take up extra time of the one or two days that you do it; however, it will save you time throughout the rest of the week. If you meal prep, all you have to do after a long day of work is go home, grab the healthy dinner you already prepared out of the fridge, and simply warm it up. We are going to cover give some meal prep tips in a later post, but until then check out our Pinterest page for some meal prep ideas. We have posted different ideas on our breakfast, lunch and healthy dinner boards.

           Studies have shown one of the best ways to meet your physical activity goals, is to track your progress. One option for keeping track is using a journal to log your workouts and track your progress. Another option is to consider using a fitness app. There are plenty of free apps out there that you can use to track both your physical activity and healthy eating progress. Two of our favorite fitness tracker apps are Strava and Runkeeper. Strava is a fitness app that not only tracks your workouts and progress, but also connects you to your local workout community. It is similar to  Facebook and Instagram, in the sense that all of your followers can see your workouts on their feed and they can like your workout to encourage you. (Just a heads up: your account will automatically default to public, so everyone will be able to see what you are up to. If you only want your followers to see your workouts, you will have to switch your account to private.) Runkeeper also allows you to compare yourself to other people in your fitness community and save your routes. It will even give you weekly challenges to try based off of your workout preferences. Even though it is called Runkeeper, it is not deigned to log only runs; you can record a wide variety of activities including biking, hiking, yoga, and weight lifting! It tracks the details of every activity that you log and offers your instant feedback to measure your progress. Both of these apps are for Android and Apple products, and they are compatible and include desktop access if you want a larger viewing platform. Check out their websites below to learn more.

            A couple people have asked if we have our own app and we do! Unfortunately, it is only for Androids (sorry, Apple users).  It is called Google-Fit Fitness tracking, and it is available for download in the app store if you want to download it check out this PDF for instructions. If you have any questions about downloading the app or any other questions related to FitEx, email us at fitexmanager@gmail.com.

 

Strava: https://www.strava.com/

Runkeeper: https://runkeeper.com 

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