Stories from the NFCCA Newsletter, the “Northwood News”

Northwood News ♦ April 2013

Fitness Fun

Tips to Get Your Exercise Mojo Back!

By Valerie Merriweather

Tip #1:  Check your sleep schedule.

If you get less than seven hours of sleep, your constant fatigue is a sign that you need more sleep, not coffee!  The restorative benefits of sleep include:  skin rejuvenation, hormonal balance, mental sharpness, and mood enhancing effects — to name a few.  If you find yourself tired during a certain part of the day, track it over time.  As your sleep increases, you should feel less tired during this time window.

Tip #2:  Get up off your tush.

Desk jobs are the worst!  If you have a desk job, avoid sitting for long periods of time.  Sitting for long periods of time can mess up your posture and cause those aches, pains, and fatigue.  Aim to take a walk break three to four times per day.  Climb the stairs, take a walk outside, or start a stretch and dance break with your co-workers.  The more active you are during the day, the less tired you’ll feel by the end of the day.

Tip #3:  Stretch every day.

Take advantage of your walk breaks or conference calls (phone on mute, of course!) to stretch your hamstrings, hip flexors, neck, and back.  Sitting too long tightens your muscles and can contribute to your fatigue and stiffness.  Stretch daily and hold your stretches for 15–30 seconds.

Tip #4:  “Begin with the end in mind.” ~ Stephen Covey.

This quote can be applied to your workouts, especially when you’re not feeling it.  If you feel tired but know you need to work out, change your thinking and say to yourself, “I’m tired, but after my workout, I’ll feel better, have more energy, and get the benefits of ‘me’ time.”  Focusing on the positive aspects of your workouts can be the game changer and help you press your way to your workout.

Tip #5:  Just do something.

I tell my clients this all the time.  If you don’t have the energy for an hour-long workout, walk for 15 minutes.  It’s better than nothing and at least you get your heart pumping.  Never think that a little bit won’t do; it will!  Even if you have an off week, with four 15-minute workouts, you’ll still clock an hour of exercise that week.  The following week, increase your workout time but don’t let time ever throw you off schedule completely.  There’s always a work-around.

[Valerie Merriweather — MHA, ACE, NASM — is Chief Executive Officer of Fitwell Training Solutions, a personal training and wellness company specializing in the health and fitness of busy women.  She lives on Playford Lane in the Forest Knolls community.  Valerie can be reached at]   ■

   © 2013 NFCCA  [Source:]