Living Healthy - Total Form Fitness

When Not at the Gym

How can members of Total Form Fitness work out at home? Should members buy any equipment?
The easiest way to work out would be without any equipment and weights. You could use your own body weight as resistance. These types of exercises are called calisthenics. They are good ways to increase strength, muscle endurance, and flexibility. Examples of easy calisthenics that people can perform at home are push-ups, sit-ups, squats, wall-sits, and planks. Make song lists for high school guys – rap – and girls – Hannah Montana; maybe The Beatles and Rolling Stones for the parents – ideas go on. Check out the workout mixes we recommend!

benefits of Maintaining a Healthy lifestyle

Physical exercise decreases the risk of cardiovascular disease and boosts your energy levels to help you function well throughout the day.

tips for maintaining a healthy lifestyle

Eat breakfast every day. Eating breakfast kick starts your metabolism and gets you energized for a full day of work.

Get enough sleep. Try to get 7-8 hours of sleep a night to function at optimally.

Keep hydrating – drink plenty of water! Water keeps you healthy by detoxifying the kidneys and liver

Do some cardio work at least three days a week. Whether that means running for 30 min, working-out for an hour, or taking a 15 min walk try to get your heart rate up and burn calories!

Stretch once a day. This can be a routine before you go to bed or right after you wake-up. Stretching everyday is one of the best ways to prevent any injury!

Try to take a power nap when possible. A power nap is a nap that lasts no longer than 45 min. Though not a replacement for a bad night of sleep, it can help you get through the day with a little more energy and enthusiasm in your daily activities.

Motivational phrases

“Champions are made from something they have deep inside them, a desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill.”
– Muhammad Ali

“Whatever women do they must of twice as well as men to be thought half as good…Luckily, this is not difficult.”
– Charlotte Witton

“I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed.”
– Michael Jordan