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BE FIT-EXERCISE PRESCRIPTION                           By Nikki Carrion, MA                                                     Co-owner; Fit Xpress LLC                      

Practice daily for improvements in functional fitness.

1. FULL BREATHS: Done lying down…start with 3 (morning & night) and work up to 10.  Pull the breath down into the ribcage and belly area, until the lungs feel full, & slowly release.  Thinking about “inhaling positive energy…exhaling negative energy” with the breath.
2. STRENGTH: Holding onto the sink basin…stand with the feet shoulder width apart…head up & slowly sit back as if sitting into a chair…stand slowly back and repeat.  This is done several times per day in an effort to build strength in the hips and legs.  Rest the following day if there is any muscle soreness, but remember…muscle soreness=increased strength.  TIP: Never hold your breath.  Breathe in as you sit back…breathe out as you come up.
3. STRETCH: Done anytime beyond mid-day (muscles s/b warm).  Do stretches associated with major muscles and joints, always “listening to your body and doing what it says”.  Daily efforts: “Back stroke”, moving as if you swimming the backstroke.  “Hitchhike”, reaching for the wall behind you with both thumbs and holding in an effort to stretch the shoulders and chest.  “Hoola hoop”, standing and moving the hips in a slow circular motion.
4. A: STATIC BALANCE: Done standing by a stationary object with a clock (with a second hand) in sight.  At least 1 time each day…stand on one leg and hold for as long as possible.  Record the number of seconds for the right leg and the number of seconds for the left leg.  Goal is 30 seconds on each leg (= good static balance).                                                                                    B: DYNAMIC BALANCE: Achieved by being aware of one’s center of gravity, by having overall body strength with particular attention to core and lower legs, by having sharp senses and by practicing various dynamic exercises such as “shift and lift”…the idea of standing with feet shoulder width apart and shifting the body weight slowly from one foot to the other while paying particular attention to the center of gravity (the navel area).
5. CARDIO: Achieved by walking, biking, swimming, dancing, attending a physical activity class OR performing a Fit Xpress (or other) exercise video/DVD production.  ANYTHING that increases heart rate and rate of breathing above the norm is cardio.  Have fun with it!!
   

NOTE: The various Fit Xpress video/DVD(s) AND the Fit Xpress training module touch on ALL of the categories mentioned above AND MORE!  With regular physical activity, even the most sedentary adults show measurable improvements in functional fitness within just a matter of weeks! 

Consistency and determination, along with a healthy dose of encouragement, is likely lead to increased strength and flexibility, improved balance and lung function, a healthier heart and better overall body awareness.  In addition, those who invest in themselves with regular physical activity often report feelings of empowerment as a result.  Jack LaLlane’s motto says it all: “Health is Wealth…Invest in yourself with exercise!”

Nikki Carrion MA
Co-Owner; FitXpress LLC
Health Promotion Consulting Services
www.fitxpress.com/index.html
Phone: 319-404-4219