FITTING FITNESS IN Be consistent Get creative Get

FITTING FITNESS IN Be consistent Get creative Get everyone on board!

TAKE CARE OF YOURSELF FIRST! §Are you ready? §Schedule time for your fitness § 10 minute bouts of exercise §Take Small Steps for BIG results §Positive self talk §It’s not easy but it’s worth it §It takes 6 weeks to develop a habit §We have to change the way we think before we can change what we do. Take control of you!

REASONS TO EXERCISE §Improved memory and concentration §Improved mood §Lower levels of stress §Temporary relief from depression and anxiety §Build strength in your body, your heart and lungs §Increased bone density §Reduce risk of heart disease – live longer §Weight Loss §Better balance and sleep §Increase confidence §Perform better §Your energy boost during your day benefits everyone §When you feel good you go out and do GREAT things!

WORKOUTS YOU CAN DO AT HOME Use a back pack filled with books, gallon jugs of water, soups cans, a towel as a mat – be creative! Approximately 70 Group X Classes on-line: https: //athletics. cmu. edu/fitness/ondemandhome FREE CLASSES that help with exercising at home! §Beginners Guide to Exercise: https: //athletics. cmu. edu/fitness/files/Beginners. Guide. pdf §Frugal Fitness: https: //athletics. cmu. edu/fitness/files/frugalfitness. pdf §The No Excuse Workout: https: //athletics. cmu. edu/fitness/files/The. No. Excuses. Workout. pdf §FREE access to yoga app Down Dog (use your @andrew to log in): https: //www. downdogapp. com/schools

HTTPS: //ATHLETICS. CMU. EDU/GENERALNEWS/ 2019 -2020/GROUPXLIVE HTTPS: //ATHLETICS. CMU. EDU/FITNESS/LIVE Click any of the Join Live links and see all the classes that we have LIVE!

ISOLATE YOUR FITNESS CHALLENGE MINI 4 2020 Fitness Challenge 2020 Isolate Your Fitness: https: //athletics. cmu. edu/fitness/files/Fitness. Challenge 2020 -Isolate. Your. Fitness. pdf ISOLATION IS HERE. § During isolation, we all tend to eat a little more and sit a little more than we should. § Not to mention we are bored, are procrastinating and we feel like we can’t do anything! WELL, YES YOU CAN! § Join us in a little friendly competition between our campus community – students, faculty and staff. § Let’s see who moves the most! Enter how many minutes you worked out, the activity and time you worked out on the spreadsheet! § You can sign up by adding your name (remember what line you enter your name on) to the tracking form https: //docs. google. com/spreadsheets/d/1 sjqn-9 JSS 27 Q 65 rx. Ig. W 4 XSDhy 0 TX 7 FFd. MRRww. Mvf. XAg/edit#gid=0 § § LET ME GUESS, YOU ARE ASKING YOURSELF: ”What’s in it for me? !” Later I explain about the potential to gain weight by not moving. Well, let’s hope we don’t gain that COVID +19!

RESOURCES ON-LINE §Fitness Center: http: //athletics. cmu. edu/fitness/index §Tepper Fitness Center: http: //athletics. cmu. edu/facilities/tepperfitness §Group X Classes & Studios: http: //athletics. cmu. edu/fitness/groupx §Group X On Demand: http: //athletics. cmu. edu/fitness/ondemandhome §Group X On Live: https: //athletics. cmu. edu/fitness/live §Fitness Challenge 2020 Isolate Your Fitness: https: //athletics. cmu. edu/fitness/files/Fitness. Challenge 2020 -Isolate. Your. Fitness. pdf §Tracking sheet: https: //docs. google. com/spreadsheets/d/1 sjqn 9 JSS 27 Q 65 rx. Ig. W 4 XSDhy 0 TX 7 FFd. MRRww. Mvf. XAg/edit#gid=0

EXCUSES? WE ALL HAVE ONE §You can handle the ups and downs with a calm breath §Don’t give up – this is your choice §It doesn’t have to be Monday § 5 Minutes of extra movement can add to a more active lifestyle §If you cheat or miss – get back on track! §Think Healthy, Be Healthy! §Be Positive! §Balance and Well Being are the foundations to a healthy, happy life!

HEALTHY CHOICES §Do I need it? §Is it worth it? §Am I hungry? §Maybe I am just thirsty? §Calorie expenditure vs. Calorie intake §Carry healthy snacks with you §Just because it’s FREE doesn’t mean you have to eat it §Take a bite or a sliver not the whole piece §Write down what you eat – use an app – Lose It! - Fooducate

S S E STR ED S T R ED ESS FREE subscription to Headspace (use your @andrew to sign up) https: //www. cmu. edu/wellness Guided Meditations: http: //marc. ucla. edu/mindfulmeditations Be Well Newsletter Campus Wellness: https: //www. cmu. edu/wellness

YOGA CHAIR EXERCISES SPINAL TWIST FORWARD BEND LEG LIFT SIDE STRETCH KNEE SQUEEZE SUN POSE

CHAIR EXERCISES §Head §Shoulders §Arms §Waist §Twist §Reach §Side Bend §Figure 4 §Leg Lifts §Stretch

SET YOUR PRIORITIES §Have you neglected taking care of yourself? §Take a workstation that includes getting outside §Schedule a walking zoom meeting §Stay motivated §Health is the most precious quality we can wish for §Increase your quality of life §Add years on your life

WHAT IS THE BEST EXERCISE TO DO? §Track Your Activity §Change it Up §FITT Principles – Frequency, Intensity, Timing & Type §Train for Life Be A Pineapple! Stand Tall Wear A Crown & Be Sweet On the Inside