Friday, July 5, 2013

Fit Friday

Happy Friday! I hope you all had a wonderful 4th of July yesterday. It is one of my favorite holidays to spend time with family and friends, eat food outside in the summer warmth, and celebrate our country's birth!

Today I want to share with you some tips on fitness.
To be primal, it is important to ensure that you are moving around throughout the day at a slow pace along with throwing in some short, intense workouts. Remember...do not stress out about missing a workout! If you are eating primally, then working out is like an extra bonus :)

Here are some things you can do to get in a lot of movement throughout your week:
1) Park far away from work, so you have a longer distance to walk.
2) When you take a lunch break, or any type of break throughout your day, take a stroll.
3) Take a walk after dinner with your family, friend(s), or dog(s)!
4) Go for a hike on the weekend.
5) Do fun activities: swimming, tennis, throw a frisbee, volleyball, basketball, etc.

Not only is this a great way to stay fit, but it also decreases stress, increases endorphins, and allows quality time spent with the people that you love!

It is also important to include short, intense workouts a few times a week that are less than 30min long.
This includes sprints, lifting heavy things, and performing functional movements. This is one reason I love Crossfit because you get short, intense movements that increase your strength, mobility, flexibility, agility, and endurance. Crossfit is defined on crossfit.com under 'What is Crossfit? as, "that which optimizes fitness (constantly varied functional movements performed at relatively high intensity)". This will allow you to perform functional movements in everyday life with more ease and safety from common injuries.

Here is one functional movement I have been working on at my local Crossfit gym lately:
The Back Squat
I found this to be a great video explaining the back squat...



If you are using a bar, remember:
-bar on the meaty part of your back
-chest up and head looking straight ahead
-hands and feet shoulder width apart
-knees OUT and butt BACK
-weight on the back of your heels
-knees behind your toes

If you are not using a bar and just want to work on squats, again, remember:
-chest up and head looking straight ahead
-feet shoulder width apart
-knees OUT and butt BACK
-weight on the back of your heels
-knees behind your toes

*Make sure you get your butt down low!

Squats are used a lot in Crossfit and, if you think about it, everyday life. Also, think of our hunter-gatherer folk who performed this functional movement all the time!

Now start squatting! Not just for workouts, but use this functional movement in your daily life to prevent back and other injuries.

Message me for tips!