The Heartland Spa (Illinois)

"Jump-starting" your fitness routine? You're not alone! Certain times of the year trigger our desire to either get back into it or do something different. The start of a new year as well as the beginning of a new season--spring, summer and fall--tend to be the most popular times. Summer has begun, you're feeling motivated, so go for it! Just remember, ultimately the goal is to keep moving so be smart with your jumpstart. Here are some tips to help you:

Jump IN--to your routine, don't jump overboard!
Pace yourself. Consider the number of days per week as well as the time you put into each workout. You will be willing and able to exercise 5 - 7 days in a week for a good hour or more at a time.for the first week. And then the novelty wears off, your energy will fizzle, and you may even resent the fact that exercise has taken time away from family, fun, and well-deserved downtime. Rather, be realistic and start with 1 or 2 days per week, 20-30 minutes at a time. Never feel guilty if your workout is less than "an hour". There are many benefits to gain from shorter bouts of exercise. In fact, 15 minutes in the morning and 15 minutes in the evening can do wonders for your metabolism.

Don't think exercise, rather think about being active!
Yes! We are referring to the classic examples of parking your car away from the store and taking the stairs rather than the elevator. Have kids? Play with them! Marco polo, hop scotch, jump on the trampoline. So, you think you can dance? Do it or take some lessons! Housework and yardwork are.work! That extra trip up and down the stairs while you do laundry is good in other ways. Being active throughout the day can be more beneficial than exercising for one hour and then being completely sedentary for the remainder 23!

Be creative and multi-task so your activity is time-efficient.
Multi-task! Try interval training. For example, on your next walk, pick up the pace (walk faster or jog) at every other telephone pole. Or stop at the next picnic table and do some push-ups, and triceps push-ups. When nobody is looking, stop and do some squats or "wall sit" against a tree.

Be mindful of your movement.
Don't just go through the motion. Since limited time is the number one reason we don't exercise, make it worth your while when you do! Focus on your activity and make it challenging-never painful, but never easy! Be specific with your movement and make every move deliberate. The intensity of your activity should be a 4 - 5/6 on a scale of 0 - 10, (0 is nothing, 10 is very, very strong, 4 is somewhat strong and 5/6 is strong).

Include a simple plan for proper hydration and nutrition.
Sometimes our motivation is so great that we try to do too much at once. Rather than completely overhauling your eating plan, which typically means omitting foods and depriving yourself, try adding to your normal eating plan-(assuming you somewhat follow the food guide pyramid suggestions already.) Drink plenty of water and eat the recommended servings of fruits and vegetables every day-as you have always tended to do. Hopefully these healthier additions will satisfy your hunger and you won't have room for the "junk food".