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QuickFit Tip Of The Day

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Be supportive of those in your life who have decide to begin a workout routine.

Gruber (2008) found that the most successful college students who avoided increasing their body fat percentage were those who befriended other students who used exercise as a means of socializing. Furthermore, Soubhi, Potvin, and Paradis, (2004) found that children who had high fitness levels also lived in a household where exercise was a regular family activity. Both of these studies indicate that the best way to ensure that those you care about avoid the pitfalls of obesity is to exercise yourself, and encourage your loved ones to workout with you. Furthermore, if you find yourself spending time with friends who dislike exercise (no matter how much encouragement you give them), perhaps it is time to expand your horizons and befriend others who share similar fitness habits as you. After all, one of the best ways to lead a healthy and active lifestyle is to be held accountable by those around you to keep work towards reaching your fitness goals.

- Physical Wellness Educator from the Style Network's Too Fat For Fifteen: Fighting Back, John Taylor.

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QuickFit Tip Of The Day

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Provide incentives for adolescents meeting fitness goals.

Sometimes adolescents need a reward system set-up at home in order to reach certain pre-determined fitness goals. Kirkcaldy, Shephard, and Siefen (2002) found that many adolescents are motivated by receiving their own monthly gym membership that their parents pay for, or being able to participate on their high school athletic teams. However, some students are motivated by receiving items that they desire for completing an extended period of exercise (i.e. MP3 players, gas cards). Before any incentive is rewarded, the parents and their child should create a fitness goal that must be worked towards over a period of time, criteria of how the goal should be accomplished, and a way to track the student’s progress. If the goal is achieved, and new agreement should immediately be made to avoid lapses in the student’s activity levels.

- Physical Wellness Educator from the Style Network's Too Fat For Fifteen: Fighting Back, John Taylor.

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QuickFit Tip Of The Day

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Think long-term, not immediate gratification.

People who think that they are going to see dramatic results from their exercise program after a few weeks may be setting their hopes too high. Curioni and Louren (2005) found that it took a person a minimum of 10-12 weeks before noteworthy physiological change in terms of significant weight loss and increased strength took place. Therefore, don’t give up on working out when you don’t get the result you want right away. Keep working at it, and the positive benefits will come.

- Physical Wellness Educator from the Style Network's Too Fat For Fifteen: Fighting Back, John Taylor.

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QuickFit Tip Of The Day

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Injuries stink, but they are not an excuse for missing workouts.

Of course injuries are difficult to overcome in terms of regaining the physical prowess a person was accustomed to, and dealing with the pain that many injuries inflict. However, Kvist (2004) found that injured individuals who remain active through rehab exercises and resistance training tend to have better long-term rates of earning a full recovery compared to those who avoid engaging in physical activities. Pure and simple…..people get injured…..it hurts…..SUCK IT UP!!!!! Nobody, especially the injured person, wants to listen to a whiney man-child complain about how bad they hurt when rehab and exercise would help limit that pain. Plus, if you sit on your butt for your “recovery,” all that will happen is weight gain that could be avoided.

- Physical Wellness Educator from the Style Network's Too Fat For Fifteen: Fighting Back, John Taylor.

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QuickFit Tip Of The Day

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Even your bicep has two muscles so remember to concentrated on the individual muscles within a muscles group.

Many people will state that they worked their abs, chest, or legs on a particular day. But they may not have concentrated on the individual muscles within a muscles group (i.e. your quadriceps are not one muscle, but it is a group of four distinct muscles). Folland, et al. (2007) asserted that one strength training principle that competitive athletes focus on is training each individual muscle so that it is stimulated for maximum output potential. Therefore, make sure if you’re working your chest, do the bench press along with the incline press and pec flys to ensure each segment of the muscle is being stimulated.

- Physical Wellness Educator from the Style Network's Too Fat For Fifteen: Fighting Back, John Taylor.

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QuickFit Tip Of The Day

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Reevaluate your progress at the end of a fitness regimen cycle (every 6-8 weeks)

At the end of any 6-8 week workout cycle, evaluate your progress by testing your increases. Liu (2007) found that evaluating your progress can not only be used as an indicator of how much fitness improvement has taken place, but in some cases, an evaluation can be used as a wake-up call for someone who saw less than stellar results. In these latter cases, an evaluation can indicate that either that a particular workout regimen was ineffective or their effort levels were lacking so fitness benefits can be reached.

- Physical Wellness Educator from the Style Network's Too Fat For Fifteen: Fighting Back, John Taylor.

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QuickFit Tip Of The Day

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Change-up your workout every 6-8 weeks.

Our bodies have this amazing capability to adapt to our surroundings and rigors that we put ourselves through. While this is great from an evolutionary standpoint, it is problematic when our workouts no longer become effective because we have been performing them too long. Buford, Rossi, Smith, and Warren (2007) found that changing up your workout every 6-8 weeks will halt any performance plateaus that a person experiences, and will allow further positive physiological change to take place. This can be as simple as performing 3 sets of 10 instead of 5 sets of 5 during resistance training, or working on hill training instead of running on the flat track.

Physical Wellness Educator from the Style Network's Too Fat For Fifteen: Fighting Back, John Taylor.

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