Priority Fitness

NO WORK-OUT WORK-OUT!

Walk and talk.

Instead of sitting down for phone calls 📲 take them on the move.

Go for a stroll 🚶 around your neighborhood or walk in place while chatting. It's a great way to sneak in some steps and fresh air.

Fitness Tip of the Month!

Research indicates that dynamic warm-ups, which involve moving through a range of motions that mimic those of your workout, are more effective in preparing your muscles and joints for activity than static stretching.

By opting for dynamic movements like leg swings, arm circles, and body-weight squats, you not only increase blood flow to your muscles but also enhance your range of motion and flexibility. This approach primes your body for the specific movements you'll be performing, improving performance and reducing the risk of injury.

So, skip the stretch and dive right into a dynamic warm-up to maximize your workout gains and feel your best during and after exercise!

👀https://www.trainingpeaks.com/blog/how-and-why-you-should-warm-up-for-streng

Dive into August with a splash! 🌊

Swimming is a fantastic exercise this month—keeping you cool while giving your whole body a workout. It’s easy on the joints, builds endurance, tones muscles, and improves cardiovascular health. Plus, it's a fun way to enjoy the sun and stay fit! ☀️💦

Ready to redefine your fitness goals? 💪 Check out the latest insights on the best fitness tests to gauge your progress and push your limits. Whether you're a seasoned athlete or just starting out, there's a challenge waiting for you! 🌟🏋️‍♂️

https://www.nytimes.com/2024/07/23/well/move/fitness-tests.html?campaign_id=18&emc=edit_hh_20240725&instance_id=129751&nl=well®i_id=50896172&segment_id=173173&te=1&user_id=2e9d18f03fe2f38a39f671cde9cbf007

"

💓🧘‍♀️ Exercise not only boosts your mood but also protects your heart at the same time! 🏋️‍♂️

A new study reveals how regular workouts can reduce stress and lower the risk of heart disease.

Make fitness a priority for a healthier, happier you! 🌟

🔗 Read more: https://www.cnn.com/2024/04/15/health/exercise-stress-heart-disease-study-wellness/index.html

📸:

Monday Goals!

Sometimes analyzing your training can help give perspective about progress. Try tracking workouts, logging benchmarks for progress, and monitor how you feel throughout the week. This will help you make adjustments as needed.

Remember to listen to your body and adjust your goals and intensity levels based on your fitness level, any injuries or limitations, and your overall well-being.

Consistency and gradual progress are key to achieving long-term fitness goals.

Seasonal Goals: There are tons of local fitness events such as a charity run or walk, or obstacle course race.

Signing up for an event can provide motivation and structure to your exercise!

Sleep Tip of the Month!

Nighttime light exposure can have the opposite effect from daytime exposure because it reduces your levels of some hormones — including melatonin, which helps you relax and get deep sleep 😴.

Blue light, which electronic devices like smartphones 📲 and computers 💻give off in large amounts, is the worst type in this regard.

There are several popular methods you can use to reduce nighttime blue light exposure. These include wearing glasses that block blue light and turning off the TV 🖥, other devices, and any bright lights 2 hours before bed 🛏.

Give it a try!

NO WORK-OUT WORK-OUT!

Incorporate simple exercise and stretch breaks into your workday.

Try a figure 4 stretch for the hips , stand up and do squats for strength, kneel down and stretch your hip flexors while typing.

These small breaks can help combat the negative effects of prolonged sitting.

Monday Goals!

Whether it's a colorful salad 🥗 or a hearty smoothie, fuel your body with balanced meals 🍲 and snacks 🥦 consisting of lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables to support your fitness goals. 💚✨

Happy Fourth of July!

Fitness Myth of the Month!

Nope. It all depends on you, your body, your goals, and recovery. Training days are meant to stress the body, so it can adapt and grow stronger. In order to allow the body to adapt, there needs to be easy days that can be reflected as full days off or active recovery days with light exercise. It all depends on you and you shouldn’t force anything.

🚶‍♀️🕒 Steps or minutes? A new study suggests both are effective for measuring your workouts! Whether you're tracking steps on your daily walk or counting minutes in your intense gym session, it all adds up to better health. 🏃‍♂️💪

Check out the latest insights on .


🔗 Read more: https://www.forbes.com/sites/ariannajohnson/2024/05/20/should-you-measure-workouts-by-steps-or-minutes-new-study-suggests-both-are-effective/

📸: on Forbes

Happy Monday!

Monday Goals!

Allow time for rest and recovery between hard workouts 🏋️to prevent overtraining, promote muscle repair and growth 💪, and give your body time to prepare for the next workout.

Rest can be full days off from training or very light exercise.

Whatever makes your body feel better and recovered so you can train up to your potential soon!

Seasonal Goals: There are tons of local fitness events such as a charity run 🏃‍♀️or walk 🚶, or obstacle course race 🏁. Signing up for an event can provide motivation and structure to your exercise!

Sleep Tip of the Month!

Check in to see if you're a napper or not! 🛏A 2021 review Trusted Source suggests that napping might be helpful for people who are athletes 🤼or engage in strenuous physical activity 🏋and might not compromise their nighttime sleep quality.

However, taking long or irregular naps during the day☀️may negatively affect your nighttime sleep. Sleeping in the daytime can confuse your internal clock 🕰, meaning that you may have a hard time trusted falling asleep at night.

So, if you take regular daytime naps and sleep well, you shouldn’t worry. But if daytime naps seem to be disrupting your nighttime sleep, consider cutting them shorter or limiting them in general.

NO WORK OUT WORKOUT! 💪🔥

Skip the elevator and take the stairs whenever possible. Climbing stairs is a great way to engage your leg muscles 🦵, get your heart pumping 💙, and generally switch up your daily routine which recent research shows can increase happiness! 😄

Happy Monday!

It's getting hot! Ensure adequate hydration by drinking plenty of fluids (with electrolytes) throughout the day, especially before, during, and after exercise.

Staying hydrated keeps your energy up, enhances performance, and helps you recover faster. 💦💥

Exercise of the Month: Hiking! 🥾

Hit the Trails! Summer is the perfect time to take your workouts outdoors and enjoy the beauty of nature. Hiking is an incredible exercise option while exploring the great outdoors! 🏞️

Benefits of Hiking:
Full-Body Workout: Engages your legs, core, and even your upper body.
Cardio Boost: Increases heart rate, improving cardiovascular health.
Mental Health: Reduces stress and boosts your mood with fresh air and beautiful scenery.
Flexibility & Balance: Navigating trails improves agility and coordination.

Fitness Myth of the Month!

Cardio is fantastic exercise 💪, but it doesn't offer everything.

Making sure to engage in high quality resistance training 🏋will help increase lean body mass which will in turn speed up your metabolism.

Mix it up with strength training and a happy healthy diet for a winning combo! 💪

Committed to mental health awareness and progress?
We are proud sponsor and supporters of the
, held June 22nd-23rd in New Paltz, New York, offers an exceptional opportunity to make a difference. This fully supported cycling event welcomes cyclists of all experience levels, fostering both individual participation and team efforts from clubs and companies.  Whether you choose to ride for one or both days, or participate virtually from anywhere globally, your contribution directly impacts McLean Hospital, a Harvard Medical School affiliate. Join The Ride and support their vital work in mental health education, research, and treatment programs for conditions like anxiety, depression, and substance abuse

Unlock your full potential with our gold standard fitness “lab” services! 🏃‍♂️🔥

🚀 VO2 Max Testing: Discover your aerobic and anaerobic thresholds so you can dial in your training and racing with data only meant for you.

🔥 Resting Metabolic Rate Testing: Optimize your caloric needs and energy balance.

🏃‍♀️ Running Analysis: Perfect your form and enhance your performance with personalized feedback and exercises to make you your best at running.

Monday Goals!

Incorporate resistance training exercises 🏋️‍♀️targeting all muscle groups at least two days per week.

Focus on proper form, gradually increasing weight, resistance, or intensity 💪

The benefits range from increasing bone density, overall strength, speeding up your metabolism, and much much more 🔥🔥

Meet the relentless spirits of Olympic glory! 🏅✨

These four ageless athletes are defying time and odds as they set their sights on Paris 2024🔥

Read their inspiring journey now!

https://olympics.com/en/news/four-ageless-olympians-eyeing-paris-2024

Sleep Tip of the Month!

RELAX AND CLEAR YOUR MIND! 🧠

Many people have a pre-sleep routine that helps them relax. 🛏

Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia.

Strategies include listening to relaxing music, reading a book 📖, taking a hot bath 🛏, meditating, deep breathing, and visualization.

Try out different methods and find what works best for you.

Seasonal Fitness Tips!

Different seasons mean different local fresh foods! 🥦🥕🫛For the Spring look for asparagus, broccoli, green beans, arugula, spinach, kale, cabbage, carrots, strawberries, rhubarb, radishes, artichokes, peas, and more!

Happy Monday!

Start the week off with a goal!

Take 5-10 min each day to focus on stretching and mobility exercises. This can improve flexibility, prevent risk of injury, and enhance range of motion. Consider incorporating yoga or Pilates sessions.

You can also find our past "Priority of the week" hip flexor stretch which is great for anyone who sits a lot for work.

Enjoy!

NO WORK-OUT WORK-OUT!

Activity is activity and yes that even means Dance Breaks! 💃🕺

Try dancing more! Whether it's while cooking dinner or taking a work break, dancing is a fun way to get your heart rate up and burn some calories.

Sweating buckets doesn't always mean you've crushed your workout! 💦🚫💪

Quality workouts are the key to success regardless of your sweat rate! 💯 Whether you're pushing your limits in personal training, hitting the pavement in a group run, or powering through an online workout, it's the effort you put in that counts. 💪🌟

Exercise of the Month: Cycling!

"Two wheels, endless benefits! 🚴‍♂️ Cycling isn't just about getting a good workout in, it's a holistic journey to health, happiness, and community.

Boost your mood, strengthen your heart, and explore the world around you, and meet some great people, one pedal at a time! 🌍💚