Ultimate Fitness and Sports Performance
Fitness Tips

Fitness Tips

 

The following are excerpts from Todd Morena's written materials: 

 

  1. Always check with your doctor before starting an exercise routine.
  2. A medical exam is a good idea before beginning any exercise program.
  3. Always have a fitness assessment completed prior to beginning a program so you understand your limitations, goals and baseline.
  4. Make goals specific, realistic, attainable and have short and long term goals. Check in periodically to monitor and adjust if necessary.
  5. Tell others about your plans so you can be held accountable.
  6. Change your exercise routine every 6-8 weeks.
  7. Create a reward for your efforts such as a cheat day for food, a new outfit, etc
  8. Have fun and enjoy your activities, just move.
  9. Keep trying, don't give up, just like a child does. This is not an event, it's a lifestyle change that will have its ups and downs.
  10. Hire a professional if you need education, support and guidance.
  11. If you are new to exercise, start out with no weights to practice the proper movement and breathing patterns.
  12. Pick an exercise program that you like so you stick with it and enjoy it.
  13. Always warm up before beginning your exercise or activity.
  14. Stretch when your muscles are warm.
  15. Keep a record/log of your workouts - date, time, weight, reps, mood, sleep, nutrition.
  16. Drink lots of water, three cups an hour during exercise and two cups two hours before you exercise.
  17. Get proper rest.
  18. When breathing properly during exercise we provide our body and muscles with proper oxygen. 
  19. Always breathe out on the exertion and make sure you are breathing in to insure you have enough oxygen for the next exertion.
  20. Clear your mind of all thoughts especially negative ones, this is your time to take care of you.
  21. A healthy mind is very important as many individuals do not engage in fitness because there mind is not in a healthy place.
  22. Use positive affirmations when exercising.
  23. Visualize how you want your body to look as you exercise.
  24. Exercise is a way to honor and care for your body. It is a gift that we should all treat as special.
  25. Always keep a tight core while exercising to help reduce the possibility of injuries.  
  26. Use a spotter to insure you don't get hurt.
  27. If your knees and back are healthy, squats and lunges are excellent.
  28. Show children at a young age that physical activity is good.
  29. Surround yourself with those who enjoy and engage in exercise and other activities.
  30. Limit watching television and computer games.
  31. Resistance training increases strength and reduces body fat.
  32. Interval training is excellent for reducing body fat.
  33. Music can be a good motivator when exercising.
  34. It can be very helpful to touch the muscle you are exercising as it can really help you make that mind and body connection.
  35. Using gloves can help keep your hands stay in good shape.
  36. Wear proper clothing that is comfortable.
  37. Don't weigh yourself too often, use your mind as your mental scale to check in on how you feel and look.
  38. Always be consistent, consistency over the long run will show results.

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