Healthy Fitness Tips

Fitness Tip #1: Yoga Squat

Fitness Tip #1

Fitness Tip #2: Chair Push Up

Fitness Tip #2

Fitness Tip #3:

The PLANK

The students in health and fitness are tested on the Plank once a month. This is a wonderful exercise that can be done almost anywhere. There are lots of variations to this but the most common way is the forearm plank. Give the reminder to keep core tucked and bottom down. No tee pees or old donkeys. :)

Your students will not need a demonstration of this. So Plank away....

Fitness Tip #4

Partner Cooperative Activities

Partner Pull Up:

Partners sit down facing each other in a knee=bet position, heels on the floor and toes touching. Pulling cooperatively, both come to a standing position. Return to floor.

Back to Back Stand

Partners sit back-to-back with elbows interlocked and knees drawn up close to their seats. On signal, each pushes against the other person's back and they rise to a standing position.

Thread the Needle

Clasp your hands in front of your body, bend your trunk forward, step through clasped hands with right foot, then left foot. Return by stepping backward with right foot, then left foot.

Fitness Tip #5

Student Chair Yoga (come on try it:))

1 – Eagle Arms (And legs)

Sit erect and place arms in front of you at a 90 degree angle. Cross your arms so that the right arm is above the left. Interlock your arms and press your palms together with the tips of your fingers pointed upwards. Feel yourself contracting. This pose strengthens triceps, shoulders, and back muscles. It’s a good preventative measure against carpal tunnel syndrome. For your legs, simply cross your legs and interlock them with one foot behind the other.

2 – Lotus Preparation

Lotus is the traditional seat for meditation. You can just sit comfortably in your desk chair, with your neck and spine straight and erect, to begin to calm your brain. Place your hands palms up, with the thumbs and first fingers touching. If practical in the office setting, practice crossing your legs to build up the Lotus position. This will helps free your spine from the stress of sitting at your desk all day. Traditional Sanskrit texts say that “Padmasana”, Or Lotus destroys all disease. Note: Lotus is a two-sided pose, so be sure to practice both leg crosses.

3 – Twist

Place your palms on the arm of your chair and turn your chest and abdomen to the right, moving your left shoulder forward and your right shoulder back. Expand your chest fully and feel yourself detoxifying. Twists are great for the spine, your abdominals, and the obliques. Repeat on the other side.

4 – Lunge

Put your hands on your chair, take your left foot back, and sink into a low lunge. This is a great stretch for the hamstrings and it also strengthens the glutes and the psoas muscle group. Repeat on the other side

5 – Thread the Needle

Sit in your chair and cross your right leg over your left knee. Flex both feet and lift them off the floor. “Thread the needle” by clasping your hands around your left leg, just under your knee. This posture stretches hip rotators, outer thighs, and relieves tension in the lower back. Be sure to reverse sides.

Enjoy...

Fitness Tip #6

In one move, personal trainer and former body builder Ben Greenfield will show you how to build up your endurance, get your heart rate up, and improve your cardiovascular system—without actually doing cardio—in one simple move you can do in the classroom or at home.

Fitness Tip #6

Fitness Tip #7

I wanted to let you know about our Campus Loops. All the students know about this and perhaps it is something you can do as a class or maybe even 5-10 students at a time. We start at the gym normally but you could just do the 200 building. One Lap around the 200 building is approximately 675 feet. This includes going on the outside of the cement area around the tree. Basically 2 laps is a little over 1/4 mile.

Have fun...