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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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QuickFit Tip Of The Day

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Be mindful about what footwear you decide to exercise in – don’t go cheap on your shoes.

Wearing the wrong shoes to workout in can lead to terrible consequences. Bishop, et al. (2006) found that individuals who wore shoes that did not fit their feet properly, had tread that was wearing down, or were designed for a different activity than the one the person was performing (i.e. wearing hiking boots while playing tennis) contributed to injuries that ranged from sprained ankles to ruptured Achilles tendons. To make it plain and simple—-DON’T GO CHEAP ON YOUR SHOES.

- 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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Beginning a new workout regimen does not need to be elaborate.

Those who are making the decision to begin a new exercise program don’t have to be overwhelmed with what exercise to start with. Locke & Graber (2008) found that performing simple tasks such as doing 100 push-ups throughout the course of the morning or 100 jumping jacks before lunch yielded positive fitness increases from previously sedentary individuals. Therefore, if you want to increase your fitness levels, your own body weight and internal effort may be your best ally.

- 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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Always have a workout partner that is available to be active with and that will motivate you.

People of all ages prefer to have a partner that they can count on to perform exercise with on a regular basis. Van Heuvelen, et al (2006) actually found that elderly people who choose not to exercise listed a lack of a workout partner as their number one reason for not engaging in a fitness routine (not current level of health or mobility). Having a regular workout partner to kick you in the rear end to get to the gym or to have a healthy competition against will allow you to complete your fitness tasks, reach your exercise goals, and hold you accountable to completing your program.

- 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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Be well rounded in the physical activities you choose to participate in.

There is nothing wrong with having an activity focus such as yoga, resistance training, or running. However, Penny and Jess (2004) found that when individuals participate in a broad range of physical activities (even ones that they are not familiar with), the number of days per year that they perform exercise actually increases due to becoming excited about new fitness opportunities, and being able to participate in new forms of movement with friends. So don’t be afraid to try that kickboxing class, a session of water aerobics, or a MMA seminar. Who knows…..maybe you’ll incorporate something new that you enjoy to your exercise program.

- 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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Have a measurement device (heart rate monitor or pedometer) to reveal work levels throughout a fitness regimen.

Whether it is a pedometer, a heart rate monitor, or using the strides per minute indicator on an elliptical, having a fitness device that gives immediate and concrete results of a person’s performance will allow the individual to gauge the intensity of their workout. According to a study by Jago, et al (2006), fitness devices even allowed individuals to workout at higher levels while in competition, thus improving their overall game play performance. At the end of the day, once a person has their exercise goals established, the device can provide insight into a person’s work rate that will enable them reach a higher level of fitness

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

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