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Tips Archive

Swimsuit Season? If you exercise regularly & eat healthy, every season is swimsuit season!
Wake up Warm-up: Go for a 3 to 5 minute jog or 60 seconds of jumping jacks when you jump out of bed to get warmed up and wake up.
Pumpkin Press: Hold a pumpkin close to your chest. Squat. As you rise press the pumpkin up over your head. Repeat. (Don’t drop it!)
Fit in Indy Tip: Did you know you use more energy staying warm? Put that energy to use & stay active. Don’t let the chill make you still.
The Season is the Reason: Enjoy the smells of fall on your local nature trail instead of indulging in the tastes of fatty foods.
This Ain’t No Disco: Move the coffee table and turn your living room into a dance floor. Do you best moves for 30 minutes.
Witness the Fitness. Take measurements and do performance test (max push ups, 1 mile run time) before and during a new exercise routine.
Edward H2O-Hands: Fill two glasses with water, hold one in each hand, don’t let go until empty. H2O keeps the body better for everything
The Tip of the Iceberg: Did you know that Indianapolis has an “Iceberg”? Here’s a clue to finding it – you have to walk “mo on” the trail to find it.
Action Flick: Skip the movie this weekend. Make your own adventure on one of Indy’s many walking trails. Enjoy the natural scenery.
Do Not Pass Go: Days are getting shorter so head straight to the park after school. Do not pass go. Do not sit down. Do have fun.
Supermarket Strut: Walk tall with the cart & make a trip down EVERY aisle, even if you don’t need something in it, to get in extra steps.
80% Rule: 8 out of 10 of your choices should be healthy ones. No one expects “health perfection.”
"Re-learn healthy" one step at a time and give yourself plenty of time to transition, not to long. Start by adding a 10 minute walk in your routine every day.
Fantasy Fitness: Challenge your fantasy football league to a cardio playoff. Teams that win get to pick the exercises for teams that lose.
Reach for the Sky: Start your morning with a giant stretch. Stand tall, reach to the ceiling & take a HUGE breath.
Cold Buster: Instead of cranking the heat or adding layers, try 30 seconds of jumping jacks or jogging in place. Heat = calories burned.
Walking, Part 2: Stay off the treadmill! Walking outdoors burns more calories than walking on treadmill. http://tinyurl.com/nslkw3
Walking, Part 1: Walking outdoors is great exercise for many reasons. Here are 3. Fall colors. Mild temperatures. Fat burning.
TOUCHDOWN! Every time the Colts get a first down, jump up and down for 30 seconds and celebrate for 60 seconds when they score.
Pre-Game Warm-up: Colts don’t start until 8:20? Instead of snacks, plan a “pre-game” backyard flag football scrimmage before Sunday’s game.
DET (Daylight Exercise Time): Less daylight shouldn’t = less exercise. Workouts at dusk keep you cooler, help you breathe (& enjoy sunsets)
Flu Buster: Stay warm, stay hydrated, stay active. A healthy immune system means less chance of getting the flu.
Daylight Falls: As the days get shorter, reserve time after work to get outside and get moving.
Clean Activity: Don’t wait until Spring for cleaning. Prep your house for winter. Save $$$ and get some exercise.
Harvest time: Reap the rewards of your labor and get some exercise while harvesting the garden. Don’t forget to till the dirt by hand.
Football is back! Grab your gear and head outside for a game of toss or two-hand-touch with the kids before you watch the game. Go Colts!
Indy Cultural Trail: Go for a bike ride to enjoy the beauty of the change of seasons AND the art and culture of Indianapolis.
Study Moves: Add exercise as a reward for your kids’ study time. Each right answer, they choose the activity. Each wrong one, you choose.
Practice anyone? Encourage good practice habits by helping your kids practice their sport as your exercise. Important bonding time too!
Celebrate Steptember! If you live close to school, pick up the kids on foot, not the car rider line. Ask about the day as you walk home.
Take a Stand: Standing is important for posture & leg strength. So stand up at the next teacher conference or business meeting.
They don’t call it football for nothing. Get on your feet at the game. Walk around, stand at the fence and move with the game.
All (Home)work and No Play? As a reward for doing the homework, go to the playground and play with your kids. Have fun!
Packing Lunch: Alternate standing on your toes with deep knee bends while you prepare and pack those lunches
Fit In Indy Tip: Everybody hates pulling weeds, so make it a game. It will go faster and gives you a great arm workout too.
Get out of the Gutter: Burn more calories while cleaning the gutters by staying on the ladder, moving it as needed. (Tip-have a spotter to hold the ladder while you work)
Parents Take a Stand: Don’t sit in the bleachers at Friday’s game. Standing burns calories, builds muscle, & strengthens bones & joints.
Mother May I? For a quick bus stop workout, play this classic game - skips, long steps, lunges, twirl steps all add up.
Garden crawlers: Get on your knees in the garden. It’s one way to burn extra calories + it doesn’t hurt your back like leaning over.
Hot to Trot: Grab a bottle of water and go for a walk. It’s good to sweat. Gets rid of toxins.
Un-ergonomics: Set up your office so you have to get out of your chair to get files, water, anything you use. Move more all day!
Shadowbox: Have some free time? Try a 3 -minute round of shadow boxing. Tones arms and gives you a fat burning boost!
Air Biking: Hold on to imaginary bike handles w/elbows up. Now row back and squeeze. Repeat 30 times to work shoulders & upper back.
Baby Got Back: Squeeze your shoulders together and push your chest out. Relax. Repeat 30 times.
Over the Fence and Through the Woods: Pick up your feet and pretend you’re stepping over a fence with every step.
H2O Workout: Work those arms with a water bottle workout. Fill two bottles & hold for arm curls, shoulder presses and tricep extensions.
Give Me a C! In a door way, reach straight up and put your hands on the frame. Lean forward with the body and stretch like the letter C.
Picnic Meeting: Pack healthy snacks for an outdoor meeting and then take a 15-minute break for a walk with your co-workers.
HopScotch Stairs: Hop up the staircase at home for an extra leg workout. Try not to hold on to the banister. This is not easy, so be careful!
Saturday Workout: Head to the back yard. Grab a kid, grab a ball, play a game. Repeat for 30 minutes. It’s that easy!
Green workout: Fill your green shopping bags. Use them to work out the arms. Carry them to also work out legs.
Twist, not Shout: Twist at the hips and swing the arms when you walk. This will burn more calories and firm you up.
Recession Workspace: Work at your desk from your knees. Lean forward at the hips. Try it for 30 minutes a day.
Human Frogger: Jump from imaginary step to step, like your jumping from stone to stone to cross a stream. Not recommended for busy streets.
Fit in Indy Tip: Neck circles make the world go round. Rotate your head in slow controlled circles. Small circles first, work to large ones.
Make a Wish: Take a deep breath and blow out the “candles” 10 times. Works the diaphragm and core muscles.
Raise the roof! Reach and push up as if you’re actually going to raise the roof. Hold for 10. Repeat.
Elevator Push Ups: Touch wall w/flat hands shoulder width apart, arms straight. Tighten abs & bend arms into L shape. Push back. Repeat.
Olympic Luge Training: Lay down-abs tight, legs straight, toes turned in. Now stiffen & raise your shoulders & feet. Breathe & hold for 10.
State Fair Steps: How many steps will you take on opening day for the Indiana State Fair? Wear a pedometer to find out. 2,000=1 mile
Leg Lunch Break: Put left ankle on right knee. Raise right foot & press left knee down. Feel the sciatic stretch? Change legs & repeat
Bluetooth Banter: Next time you take a call, stand up and keep moving. Do squats while talking. (Headsets also prevent neck & shoulder pain)
Back to School Tippy Toes: Walk and stand on your tip toes for an evening.
Tip Me Over and Pour Me Out: Hold a teapot pose (left foot resting on right leg) while watering the yard or garden. Switch legs.
Talking Trash: Walk around the house with the trash bags before taking it to the curb. Too easy? Try deep knee lunges instead of walking.
Take a Break: In the break room, take the time to do some stretches and yoga. Watch out though. Exercise is contagious.
Butler Kicks Butt. Take a walk on the campus of Butler Univ. Bring your heels up to your butt when walking for a great stretch.
Eiteljorg Museum Sitting Circle. Sit tall, shoulder blades pulled back and squeezed. Do 10 slow, large neck circles each direction.
Reach for the Fridge! Step back and reach in for your food. Balance off one leg. (use the glute not your back)
One Bag At A Time: Take more trips when unloading groceries. Don’t carry all at once. It’s better for your back and it’s more exercise!
Doggy Park Poo Balance: Lean over on one leg, keep it straight & reach to pick up the dog poo (Thanks for cleaning up after your dog)
Carmel Park Circuit: Next time you’re in the park, do 10 push-ups off the nearest bench and jog in place for 30 sec. while the kids play.
Sunny side up! While lounging at the Indy Parks pool, keep your abs tight. It’s like mini crunches while you’re soaking up the sun.
No Crunch, Crunch! Stand up nice and straight. Crunch your abs down without rolling forward. Hold for 10 sec. Release and repeat 10 times.
Discount Hunt: Get a workout at the grocery store by squatting to see what’s on the bottom shelf and reaching up for the top shelf.
Go Ahead, Watch TV: Lay on your stomach and use elbows for support. Keep lower body on ground and push up to stretch during commercials.
Lefty for a Day, Part 2: While cooking dinner, prepare everything with your opposite arm.
Simmer Stretch: Turn around and place hands on kitchen counter. Push chest up to sky and lean back, feel your shoulders stretch.
How Slow Can You Go? Next time you take the stairs, exaggerate each step and go really slow. Feel how your muscles work with each step.
Hulk OUT! Try to push over an immovable wall or tree for 30 seconds. Great isometric exercise and great stress reliever too.
Sumo Sit: Squat as if you were sitting in an invisible chair for 30 seconds before you really sit down.
Wake Up, Jump Out of Bed: Reach out and up to stretch your whole body for 30 seconds. Take DEEP breaths. Feel refreshed. Repeat tomorrow.
Are you a Lazy Boy? Don’t be lazy in your recliner; do some crunches from the reclined position.
On the Edge of Your Seat: Sit on the edge of you chair so the middle of your hamstring rests on the edge. Don’t forget to sit up straight!
A Different Kind of Dip: Next time you’re in the kitchen, do some push-ups and dips (arms behind you) holding on to the countertop
IMA On the Wall: Who’s the fittest one of all? Suck in your abs and hold for 30 sec. while looking at the fab art at the IMA. Repeat 10X.
Off The Beaten Path: For a better, natural workout, walk in the grass beside the cement sidewalk.
Support your Troops: Pick up your knees and MARCH! Swing those arms and show your American pride. Happy 4th of July!
Motorboat, Motorboat: In the pool, hold on the side and kick your feet like you’re a motor boat.
It’s Superman! When you walk through downtown Indy, keep your chest up like Superman and your head pointed high.
Can You Do it? Stand up from a laying position without using your arms for help (DM @FitCity if you can do this-it’s harder than it sounds!)
Baby Hot Mama: While pushing the stroller, do 10 each-lunges, kick backs & side steps. Visit www.strollerfit.com for more stroller workouts.
Mixed up Mowing: Try pull mowing, not push mowing the next time you mow the yard.
One Word. Rollerblading. (Yes it is still done, just not with pink leotards and sweat bands)
Tall Rider: Take a ride on the Cultural Trail. Stand up and pedal across intersections. Alternate leaning back, leaning forward.
Speed Cleaning: Move quickly between household chores and work up a sweat while cleaning up the house. (Saves time too!)
I’m Walking on Sunshine: Move your body with fluidity and grace. This helps with coordination and balance.
Hold Up: Before sitting for kids’ recital, stand with your heels, butt, shoulders & head against a wall. You will stand/sit up straighter.
Lefty for a Day: Try doing chores around the house with your opposite arm. If you are right-handed, use your left. And vice versa.
Bop to the Top (The Sequel): Take the stairs sideways. Switch sides half way up. Good for hip flexibility.
Indy Park Picnic Perfect: Don’t take your mouth to your food. Stand tall and bring your food to your mouth. (It’s harder than it sounds!)
Summer Swim Team: Alternate swim strokes as you dodge kids and flotation obstacles in the pool.
Grocery Store Supermodel: Down the aisles, walk so you step with knee up landing heel first. Roll to the toe & push forward with each glute.
Siesta Stretch: BEFORE you go to bed, stretch out for 10 minutes. It helps you sleep better than a mid-day nap.
Walking Taco? Spend half of your lunch hour walking. Add some people watching by walking along the Cultural Trail or in a Cultural District.
Shift/Alt/Stretch: Sitting at your computer, reach for the sky every few minutes with straight arms and open hands
Suntan Yoga: Lay flat at pool, press belly button to the floor & take DEEP breaths to expand the chest. (Wear your sunscreen & drink your H2O)
Posture Perfect: While mall walking, look straight ahead, rotate your arms palms up, thumbs out. Squeeze your shoulder blades back & down.
Touch tone toning: Hold your cell phone between your legs while driving to work to tone inner thighs.
Restaurant Rump: Get stronger “rump” muscles by squeezing your cheeks together and hold for 10. Repeat 10 times or until dinner is served.
Hamstring Steps: Walking up Butler U. stairs, dip your legs down and put weight on leg on upper step & push up. Tense muscles. Repeat.
Try the "I-465 Sunroof Stretch." Pretend your head is poking out of the sunroof while driving for better posture, a core workout and great neck muscle stretch. Follow fitcityindy on Twitter to get your daily Fit in Indy Tip.
Looking for a mini-workout while standing in the pick-up line? Rock back on your heels and try to balance, with tight glutes, for 10 seconds. Follow fitcityindy on Twitter to get your daily Fit in Indy Tip.
Hey Soccer Moms! Pretend to dribble a soccer ball on walks by pointing your big toes in and across your body. It will feel like walking a tight rope. Follow fitcityindy on Twitter to get your daily Fit in Indy Tip.
Try the "Movie Theater Glute Scoot." Tuck your feet under your seat. Stand up and down pressing with the heels and squeezing the glutes up and forward. Follow fitcityindy on Twitter to get your daily Fit in Indy Tip.
For a great hip workout, walk the edge of the Monon Trail, pretending your belly button is pulled on a line. Improves balance too! Follow fitcityindy on Twitter to get your daily Fit in Indy Tip.
Go ahead and buy snacksjust be sensible. Use snack time to boost energy and nutrients. Try whole-wheat crackers topped with natural peanut butter; graham crackers a frozen banana or grapes; air-popped popcorn; raw vegetables dipped in low-fat dressing or hummus; or fresh fruit.
Try a hearty egg-white omelette with low-fat cheese and veggies, served with whole-wheat toast or a baked potato for dinner.
Fresh is always better, but if you need vegetables that can be stored, use frozen veggies without added butter or sauce.
Whole grains make you a whole lot more full. When you buy bread or cereal, check to see that the first ingredient is whole-grain wheat. Whole grains are a primary fuel for your body rich in fiber, vitamins, minerals and hard-to-get trace elements like chromium.
Men: Eat more tomatoes. Research shows that tomatoes may play a role in lowering mens odds of developing prostate cancer.
If you have high blood pressure, fresh fruits and vegetables such as bananas or broccoli offer an ideal high potassium/low sodium combination.
Count your calories all of them count. Many fat free foods actually have the same number of calories as the whole-fat options. And often fat is replaced with sugar!
Eat your fruit; don't drink them. Fruit juices offer vitamin C and other nutrients, but they also are loaded with sugar. Eat a piece of fresh fruit instead.
Save money by buying more water than soda or juice.
Choose chicken breast or drumstick instead of the wing and thigh.
Buy more vegetables, fruits, and choose whole grains.
Trim the fat that you can see from meat before cooking.
For crispy fish, roll in cornmeal and bake.
Two egg whites may be substituted in many recipes for one whole egg.
Use lemon juice instead of vinegar.
Use natural herbs and spices for added flavor instead of salt.
Farm-fresh fruits and vegetables are a great addition to your menu. Visit farmers markets or you-pick-it locations and choose your own foods.
Don't let cold weather slow you down. Shovel snow, build a snow sculpture, make snow angels, go ice skating.
Build a homemade obstacle course in your basement or living room.
You don't need fancy workout clothes or equipment to exercise. For example, you can lift a can of green beans in each hand ten times for a light weight work out.
Have your grandparents or parents teach you dances from their generation. Put these with the latest dances and show off your new moves with your family and friends.
Invite your friends over for a dance contest. Extra points for inventing a new dance.
Try a new sport or activity. Yoga, Pilates, Zumba, salsa dancing, martial arts, kickball, and broomball are all offered at many locations in your neighborhood.
Have a fun day with your friends and family by going bowling, skating, or taking a walk together indoors or outdoors. Try to schedule this as part of a regular routine.
Spend as much time as possible outdoors. It is easier to be active when you are away from the distractions of the computer and TV.
Being healthy is a family affair. Visit www.shapeup.org for more tips for family fitness fun.
Ask a friend or family member to be your Fit Friend and make plans to be active together at least once a week. Share your progress daily and encourage each other into a healthier life.
Swim or try water aerobics. Water activities put less stress on your joints and muscles, which makes them a great exercise.
Choose to cook healthy meals for your family or friends as a reward.
Prepare a healthy, low-calorie brown bag lunch. For example, a whole grain or wheat roll, grilled lean meats, one piece of fruit and some vegetables.
Bake a batch of brownies with applesauce instead of oil or shortening. It will have a slightly sweeter taste, too.
Try not to rush through meals. By taking your time, you will feel full sooner and eat less.
Many restaurant portions are three to four times the recommended serving size. When eating out, ask your server to put half your entre in a to-go bag before it comes to the table.
Try to cook meals at home to be healthier and save money. Use the FitCity recipe page as a guide to make your own meals.
Replace sugar-sweetened beverages with water and add a twist of lemon or lime.
Use non-fat or low-fat sour cream, mayo, sauces, dressings and other condiments.
Cut high-calorie foods, like desserts, candy, and hamburgers, into smaller portions and eat only the portion that can fit into the palm of your hand.
Walk to a co-workers area instead of calling or emailing.
Eight glasses of water a day is great, but even one glass a day makes a difference. Keep adding one more glass a day each week.
Ask for salad dressing on the side.
When eating out, choose a small- or medium-sized portion. Like an appetizer or lunch portion size for example.
Look for opportunities to get active as a family. Many facilities offer special programs and activities geared to the whole family.
Think whole when it comes to grains. Try brown rice, multi-grain bread or whole-wheat pasta.
Flavor foods with herbs, spices and other low-fat seasonings.
Buy 100% fruit juices instead of soda or other sugary drinks. Better yet, buy water and add flavor to it by squeezing in an orange, lemon, or lime.
Save money by staying out of the drive through. Pack a snack pack filled with whole fresh fruit, dry cereal, a handful of nuts, bottle water or juice to snack on during errands or long trips.
Make a grocery list before you shop and only buy the things on your list.
Eat a snack and drink a glass of water before you go grocery shopping, to prevent impulse buying.
Try a different fruit and vegetable with dinner each day. Find the ones you like and try those as a snack, too.
Choose fruit for dessert. Try new fruits like passion fruit, pomegranate, papaya, star fruit, or boysenberries.
Stretching is a great way to start and end your day.
Get to the mall 30 minutes before the stores open and get in a walk before shopping. Mall walking is available at all Simon malls
Keep a pair of comfortable walking or running shoes in your car, locker or office. If the mood strikes you, you'll be ready!
Get up 45 minutes earlier to work out in the mornings. Or find ways to be more active at work during your lunch hour.
Keep to a regular eating schedule, including regular snack times to avoid eating all day.
Try your burger with just lettuce, tomato and onion. Skip the mayonnaise, ketchup and mustard. Every calorie counts!
Wash the car by hand. you'll save money and get the benefit of being active.
Sit up straight at school or work. Good posture actually burns more calories!
Talk with your doctor or nutritionist about eating vegetables and fruits as a balanced and natural source of vitamins and minerals.
Avoid dieting. Instead eat healthy foods, in the right portion size, at regular meal times.
Be active with your TV habits. Try a game that makes you move or moving with an exercise DVD.
Replace a soda today with a glass of water or low-fat milk.
Make sure you don't eat a meal or snack right before bedtime.
For healthy meals fill half the plate with vegetables.
If you like to snack, eat five small meals a day instead of three.
Tell everyone about your goals to be healthy and ask for help to make those goals happen.
Share your healthy goals and journal with a fit friend to keep you on track.
Use a food journal to write down everything you eat.
Be active at home by cleaning, using the stairs, and staying on your feet.
Use smaller dinner plates to control portion size.
Water is best. If you need something else, try low-fat milk.
A serving of vegetables is the size of two fists.
When it comes to lean meats, the correct portion size is about the size of your fist.
Split your dessert with a friend or order a kid's size.
It’s okay to eat sweets; just choose to eat less.
Park farther away to increase the number of steps you take each day.
Choose to take the stairs instead of the escalator or elevator. You can even take the stairs part of the way, then use the elevator.
Having trouble finding 30 minutes a day for exercise? Break it up into three 10 minute sessions.
Plan a healthy meal with your children. They will have fun learning to eat healthy by cooking with you.
Did something great? Ready to celebrate? Celebrate with an activity other than dinner or a sweet treat.
Feeling stressed? Exercise is a great stress buster. Take a walk, dance, or stretch.
Eat five servings of fruits and vegetables daily.
Snack healthy with apple slices, grapes, veggies, or yogurt.
Try baked snacks instead of fried.
Drink a glass or bottle of water before each meal.
You are faced with choices daily. A good choice? Be healthy.
Invite your family and friends to join you in being active for 30 minutes each day.