jennie shares her tips for reaching your fitness goals

Admit it, our body feels so good after a workout. Whether it be Pilates or Yoga, a brisk walk or long run, a strength training session or a Sweat Therapy class, our body is meant to  move. Be good to it and it will return the gratitude with a stronger heart, clearer mind, and fitter physique. The longer you stick with exercise, the more habitual it becomes. When you miss a day, you develop a craving for it, which helps you jump right back in the following day- and the next. 
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The number one way to reach your goal is to keep on moving. Never give up, ever. 

Tips to help yourself stay on track: 

• Plan out your workouts for the week. Better yet, schedule them. You are more likely to commit to a class or session if you are booked and someone is expecting you.
  
• Set a reminder alarm on your phone or watch and label it with a motivational quote: “You’ve got this!” “Better Every Day” 
• If your schedule allows, workout first thing in the morning. This way, you are less likely to come up with excuses later in the day. 
• Workout with a friend, co-worker, family member. Studies show you are more motivated when you make exercising social.
• Log your workouts in a journal or use a mobile app. Seeing tangible progress will motivate you to keep going.
• Set a goal or milestone to look forward to, like a tropical vacation or a friend’s wedding. 
• Sign up for a sporting event, like a 5K run or a hike. 
• Put together several upbeat playlists. We love Spotify!  
• Post your workout of the day, along with motivational quotes or photos on your mirror, fridge, car, or computer, wherever helps to keep you focused and on track. ​

The ideal training formula incorporates:

• Dynamic Flexibility
• Core Activation
• Cardiovascular training
• Strength training
• Restorative exercise
• Release work

Dynamic Flexibility
Moving all the joints in your body first thing in the morning is very important. It helps to release tightness and tension, improve circulation and range of motion. Tight necks and stiff backs begone! (See Jennie’s full body morning mobility workout)

Core Activation 
Having a strong core is the foundation of a strong body. The muscles of your core work to protect and stabilize your spine. It is important to have a well balanced body, strengthening the front and back muscles. This can be done using simple exercises, such as standing in proper alignment and drawing your stomach toward your spine while at the same time feeling your hip bones hug together and building into more challenging plank variations. (See Jennie’s tips for a proper plank). Pilates is also a wonderful way to train the core along with balanced alignment.

Cardiovascular training
Choose a form of cardio that you enjoy doing. You’ll build your endurance, speed and cardiovascular output. Another bonus- all of the amazing endorphins your body releases will leave you feeling energized and empowered. For an extra calorie blast, Jennie’s go-to is the Stair Climber for 30 minutes, three times per week. It can be done alone, paired with a mini workout, or topped off as the finale of a cardio blast. Even just 10 minutes has a significant impact on your heart rate and helps you focus on a good upright posture. If you can not make it into The CLUB for your cardio, then try hitting some bleachers or your stairs at home. This is especially recommended if you hit a plateau with your weight loss goals. If you would like to track your calories burned during your workouts, check out this site. There are also several great mobile apps out there that analyze biometrics. 

Sample Methods of Cardio:

• Running
• Brisk Walking
• Cycling
• Arc Trainer
• Stair Climber
• Rowing
• Swimming
• Hiking
• Cardio Interval HIIT classes like Sweat Therapy, FIT, and TRX Transformation​​

Strength Training
Strength Training builds muscle by working against resistance. This includes a variety of tools, such as bands, weights, cable machines, springs, suspension training using your own body weight. Some place more load on joints than others and it is important to find what works best for you. Proper alignment is also incredibly important when performing the exercises. Slow and controlled movements help to ensure efficient movement patterns and promote a well balanced body.

Release Work
Incorporating effective stretching techniques, manual therapy, and self-myofascial release work is key to keeping muscles supple and your body feeling good, especially after a challenging workout. (Follow our foam rolling exercise routine post session), enjoy a relaxing session in our zero-gravity  massage chair, or book a session with one of our stretch and massage therapists. 

Restoration
Allowing your body to rest and restore is a vital component to a well-rounded fitness regimen. Whether it is taking a restorative yoga class, following a guided meditation, or just taking a time out with a warm bath or long hammock nap, listen to your body. It will tell you what it needs and when you should push through the excuse barriers and when you need to literally relax. ​

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Longevity Living, an aspirational lifestyle blog by Longevity Fitness Charleston, is your source for all things fitness, nutrition and wellness. Be sure to subscribe to our weekly newsletter for scroll-worthy articles, must-watch videos from our expert trainers, studio updates & more.