Fit Tip: Set an Alarm to Remind You to Drink Water at Work

Temperatures in San Francisco are climbing to all-time highs this week, serving as a good reminder of the importance of drinking your recommended allowance of water every day. While staying hydrated is important every day, it’s particularly important when the weather is hot, especially if you’re planning to exercise. I’m certainly guilty of not getting enough water; whether it’s just general laziness or days that are packed so full I don’t have a moment to spare, some days I’ll leave the office having only drank a glass of two of water - big mistake. Since dehydration can lead to dizziness, a dry mouth, and all-around irritability, I’m only hurting myself by not getting enough to drink. So, over the past few days I’ve been trying a new system to get my eight glasses during they day: I set calendar reminders to alert me each hour, reminding me to drink a glass of water. Find out how it works (and how I’m doing) after the break.

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Fit Tip: Set an Alarm to Remind You to Drink Water at Work

Fit Tip: Don’t Put Workout Gear Away

Whenever I finished strength training at home, I used to stash my dumbbells in the closet. But I realized that if they were visible, I’d be more likely to pick them up and use them later. Same goes with my yoga mat. Instead of keeping it under my bed, I keep it out on a shelf. Seeing it there when I wake up reminds me to start every morning with a set of stretches . A friend of mine keeps a portable StairMaster under her couch to use whenever she watches TV , and I keep dumbbells in my kitchen to use on baking breaks. I also keep my running shoes by the front door so I can throw them on whenever I’m heading out. Morale of the story? When it comes to workout gear, don’t clean up. But if the idea of dumbbells sitting out on your coffee table is unsettling, meet this idea somewhere in the middle. Find an area of your house that you can designate as your “home gym,” and keep your gear stored neatly there. Having a fitness corner in your house is still a good visual cue to keep moving!

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Fit Tip: Don’t Put Workout Gear Away

When Lifting, Switch Up Your Routine Every Session

No one wants to waste time at the gym, so to make your strength training workouts more effective, you’ve got to keep your muscles guessing. Not only is it important to work your muscles in a different order , you also need to mix up the types of exercises you do. While push-ups and squats are great go-to moves because they target the upper and lower body beautifully, there are other ways to work those areas. Try variations of your favorite moves, or try new moves altogether and you’ll end up toning your muscles in different ways that will make your body stronger, your muscles more sculpted, and will also help prevent the dreaded plateau. If you’ve been doing the same strength training workout forever, here are some new ideas. Choose an entirely different routine to do each time you hit the gym, or pick a new exercise to add to your existing routine. Total body: Head-to-Toe Strength Training Routine Arms: Back to Basics: Tone Your Guns Legs: 5 Moves to Make Running Hills a Breeze Abs: 5 Crunchless Ab Exercises Tush and legs: Glutes and Hamstrings Workout Shoulders and upper back: Shoulder Shaping Strength Training Routine Tush: 8 Dynamic Booty Exercises Total body: Full Body Circuit Workout With Weights Back: Back Plan Finish up with these 6 Essential Post-Workout Stretches

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When Lifting, Switch Up Your Routine Every Session

Fit Tip: Fix Your Desk Posture With What You Wear

It’s easy when you’re sitting at a desk all day to forget about keeping your posture in line . You’re focused on office duties and the day’s stresses, and before you know it you’re slouching again. Here’s a tip for remembering your posture: wear a tight shirt! It’s much more comfortable to sit up straight if you’re wearing a tighter shirt; slouch, and your tummy pushes out against the fabric. If you’re focused on keeping your stomach looking flat, you’ll also remember to whip your posture into shape. A loose top, however, hides your stomach and gives you an excuse to stay hunched over. (And check out how this Fit reader improved her posture !) Do you have any other tips for better posture at work?

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Fit Tip: Fix Your Desk Posture With What You Wear

Stay Cool With Wet and Wild Intervals

If you’re too hot to run outside , and you refuse to exercise indoors on a treadmill , I don’t blame you. That doesn’t mean you need to give up on your workouts, though. Slip on your bathing suit , find the nearest pool, and start treading. It’s essentially like running, but you’re floating in water. You’ll feel resistance from all angles, so it’s an amazing thigh-, butt-, and core-toning workout. If you use both your legs and arms to stay afloat you’ll also tone your upper body. Complete an interval workout while staying cool by alternating between treading water for two minutes, and resting for one minute. While you rest, you can float on your back or stomach, or stretch on the side of the pool. Repeat for a total of 10 times and you’ll have completed a 30-minute cardio workout without even breaking a sweat.

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Stay Cool With Wet and Wild Intervals

Wipe Down That Machine Before You Use It

Here’s an important tip to take with you to the gym: wipe down equipment before using it. The gym is a breeding ground for germs , and even though it’s nice to think that the person on the treadmill wiped it down before you, this isn’t always the case. Keep in mind that you can catch more than the everyday flu or cold from gym equipment. Superbugs - like the staph bacteria MRSA - can survive on gym equipment that hasn’t been cleaned properly. Staph is an incredibly aggressive skin infection that is hard to treat - something none of us should have to endure. An Idaho hospital recently reported a rise in staph infections , and officials cite that improper hygiene at gyms and other fitness facilities are the culprit. The next time you hop on anything in the gym, give it a quick disinfecting. And to be on the safe side, wash your hands when you’re done. Better safe than sorry.

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Wipe Down That Machine Before You Use It

Push Your Push-Ups: Add Decline

If you want a strong, sculpted upper body, you have to make friends with the push-up. Raising and lowering your own body weight targets your arms, chest, upper back, and core, and because you can do them anywhere, push-ups are a great move to include in your regular strength training routine. Put a little zest into the age-old exercises by doing them with a decline. Simply put, you need to be in a plank with your feet higher than your hands. Try raising your feet up using a short step, a bosu , a bench, or an exercise ball. When your legs are lifted, it puts more weight forward into your arms and chest (kind of like when you used to play wheelbarrow as a child), making you work harder. Keep correct form with your body in one straight line, your abs engaged, and your shoulders over your wrists. Do you already add decline to your push-ups?

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Push Your Push-Ups: Add Decline

Mat Motivation: Creating Your Yoga Practice at Home

Yoga may be blissful, but it ain’t cheap. Prices range from $10 to $30 per class, and if you want to practice at least three times a week, that’s a hefty load of dough. I’m not saying yoga is not worth the money; but in these tight economic times, your budget might not be as flexible as your hips. That’s where a home yoga practice comes into play. It can be tough to motivate for a full 60- or 90-minute routine like you’re used to at your studio, so here are some tips to help you find serenity on your mat at home. Set up serene space. Find a spot in your home that is clean, free of clutter, free of distractions (like TV, pets, and kiddos), and a place that makes you feel calm. I like to practice on my deck outside, but you may prefer a quiet room that has a big window. Pick a day and time to practice. Just as you have a class scheduled at your yoga studio that you can’t miss, set up a class schedule at home. Start off with once a week, so it doesn’t feel forced, and gradually add a day or more when you’re ready. Don’t expect to do a full 90-minutes. Start off with something reasonable, like 20 minutes, and as you get used to doing yoga at home, your body will crave a longer practice. For more tips keep reading

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Mat Motivation: Creating Your Yoga Practice at Home

Squeeze in Fitness: Squat While Brushing Your Teeth

I try to make the most of my time, so I squeeze a few minutes of exercise in here and there whenever I think of it. I do push-ups on the counter before I brush my teeth, and while I’m brushing them, I do squats. It’s amazing how doing two minutes straight of different variations of squats has really strengthened my quads and booty. I do regular squats with my feet together, squats with my feet hip-distance apart, and squats with my legs wide . I also do one-legged squats holding my knee up, squat lunges , and throw in some balancing side leg-lift squats as well. The next time you brush your teeth, blow-dry your hair, or are chatting on the phone, use those few minutes wisely and get squatting!

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Squeeze in Fitness: Squat While Brushing Your Teeth

Speak Up: What Are Your Favorite Strength-Training Moves?

To beat boredom at the gym, I like to mix up the order of my strength-training moves. The problem is, I’m getting bored with the same old exercises I always do, like push-ups and crunches on the ball . Not only that, but I can tell my body is reaching a wall too. I need to spark a little fire in my routine, and learning some new exercises is just what I need. I’m sure you can relate, so please share your favorite strength-training moves below. I’m looking forward to trying them out at my next session.

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Speak Up: What Are Your Favorite Strength-Training Moves?

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