Move It Monday: Diversify Your Workout

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From our friends at Move It Monday:

Mix it up! This Monday, stir up your exercise routine. Studies show diversifying exercise routines avoids stagnant results. If you do the same routine over and over, it could be time to explore some new work out options.

Targeting different muscle groups keeps your muscles on their toes. Unless you’re training for a race, repetitive exercise doesn’t reap the full benefits of varying your fitness routine periodically. With some planning, soon you’ll be able to reshape your shape.

Adaptation is Plateauing

Tricking adaptation is the key. Your body is so smart, it tries something a few times and gets the hang of it very quickly. It adapts beautifully. Muscles stop getting stronger, heart rates level, and you don’t need to work as hard as you were during the first few weeks of an exercise. Avoiding repetitive motions also decreases the likelihood of injury.

Whole Body Workout

When you design your exercise routine include upper body, lower body, and cardio to have a whole body workout. Make it fun. Mix up an exercise like jogging with some low-impact activities like crunches and squats. Or, swim for 30 minutes then do some lateral lunges to open up your hips and strengthen those muscles. Draw up a plan, put it on the fridge, and check off your weekly accomplishments. By the end of the week, you’ll be humming along with a perfect routine.

Spice it Up

Doing the same thing over and over also takes the fun out of doing it. If you like to walk, walk on the treadmill and mix it up with the incline settings. If you like to ride a stationary bicycle, try the elliptical. If you like to lift weights, take a strength training class. Or a dance class. Or a yoga class. Use this Monday to reset your routine to get stronger faster, build endurance, and trick adaptation.

By shaking up your routine this Monday, you’ll keep your body and its adaptive powers on its toes. Diversity makes you stronger but it also keeps things stimulating. Challenge yourself to get creative with your routine, you’ll be surprised by what you can achieve.

Move It Monday: The Family That Walks Together Talks Together

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From our friends at Move It Monday:

It’s the end of the year, and with the holidays and New Year’s, you’re probably spending more time with your friends and family than you usually do. Maintain a fitness routine during the holidays by rallying your seasonal support system to keep moving this Monday.

study looking at group fitness showed that physical, mental, and emotional quality of life improves when participants exercise together. It could also lead to a significant improvement in mood and well-being.

So, instead of working out solo, grab a friend, or your whole family. Here are some fun group fitness ideas:

  • Take a fitness class together like Zumba or Pilates
  • Walk or jog a Monday Mile
  • Grab some bikes and take a bike ride
  • Do some mini-exercises together
  • Sign-up for a dance class, where partners are part of the fun!
  • Roll out your mats and take a yoga class
  • Organize a game in a court, like basketball or volleyball

This holiday season do some group fitness with your family and friends on Monday to be happy and healthy, together. Happy Holidays from Move It Monday!

Find Move It Monday on FacebookTwitter, or Instagram for more great motivational tips and ideas to keep moving.

Water Aerobics Now Offered at Oakhurst Indoor Pool!

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The City of Decatur- Oakhurst Indoor Pool is pleased to announce that it will begin offering water aerobics and arthritis aquatic classes on December 13, 2018. Classes will be held  at the Samuel L. Jones Boys & Girls Club, 450 East Lake Drive.

  • Water Aerobics will be offered:  Tues/Thur/Fri from 9:00am – 10:00am
  • Arthritis Aquatics will be offered:  Tues/Thur/Fri from 10:15am-11:15am

No pre-registration is required, just show up on the day that you want to attend and fill out an initial registration form

Cost:
$8.00 per class, $52.00 for 10 classes, $95.00 for 20 classes, $135 for 30 classes.
Pay for class admission at the pool with a check or credit card…..no cash is accepted

  • Indoor, heated pool with changing rooms and showers.
  • Classes will be taught in 3’-5’ depth of water
  • Easy access to the pool with an ADA lift if needed
  • Certified instructors

For further information: lyriclanier@gmail.com

Halloween Walk is Thursday, October 25

Join Decatur Active Living for a Halloween Walk this Thursday, October 25, at 7:30 pm.

Update: Unless it is raining at 7:15 pm, the walk will still happen! Don’t let the threat of a few raindrops scare you off!

The walk will be led by members of the Active Living Pedestrian Committee and visit decorated homes in Decatur neighborhoods. All ages are welcome. Participants will receive glow sticks and necklaces so they can “Be Safe and Be Seen!” Feel free to wear your costume!

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Calling all Adorable Dogs….

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From our friends at Decatur Booster Club:

Do you have an adorable dog who needs his/her 15 minutes of FAME?

We are looking for the dog who will be the face of the race for the 2019 Run with the Dogs 5K.

 Contest Rules:

  1.  Register for the event at www.RWTD5k.com Applicants must be registered in order to win.
  2.  Post a photo of your dog to http://www.facebook.com/RWTD5k or on Instagram with the hashtag #RWTD5K and add a hashtag that best describes your lovable dog. Be sure to follow us on Instagram @RWTD5k.
  3.  Photos can be submitted through Oct 26th.
  4. We will narrow it down to 4 dogs and create a poll for the community to decide the Face of the Race!
  5. The “Top Dog” will be named on Monday Nov. 5th.

This event benefits Decatur High and Renfroe Middle School athletic teams by providing uniforms and equipment for over 850 athletes.  Come out and support the Bulldogs and send us your dog photos and they could be the NEXT face of Run with the Dogs t-shirts!

Come have some fun on Saturday, January 12th. We want you and your adorable dog to come support this event!

Third Friday Bike Ride: Light up the Night!

b180d397e6Join Decatur Active Living for the October Third Friday Bike Ride on Friday, October 19 at 6:30 p.m. This month’s theme is “Light up the Night!” and participants will receive free glow sticks, bracelets and necklaces. Be sure to have lights on your bike and wear something bright and/or reflective.

This month you will want to arrive early to visit with the GA Commute Options folks  who will be joining us from 5:30 – 6:30 pm with info and to get your glow goodies.

Meet in front of the Decatur Recreation Center. Wheels down at 6:30 pm. We will ride 6 miles and then retire to a local watering hole for refreshments. This is a  social paced no-drop ride. Not recommended for children.

Hop on your bike and join us! All are welcome.

 

International Walk & Roll Day is Wednesday: Drive Carefully

Wednesday is International Walk & Roll to School Day so be on the lookout for even more of our city’s schoolchildren walking and biking to school. Slow down and give children (and all pedestrians) the right of way.

In 2017 we had over 2400 children participating in grades pre-k through 8th grade, 60% of the enrollment. This year we expect even more children. If you are a parent, please encourage your child to walk or bike to school.

A special thanks to all of our school champions who encourage children to walk or bike to school. For more information about the program click here.

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Walking Past the Dead Tree Tour is October 13th!

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Move it Monday: This Monday, Ink it in!

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From our friends at Move It Monday

Exercise is vital to a healthy life. But, it can be difficult to make time for it with a busy schedule. This week we share some ideas to fit fitness into your daily routine. Motivate yourself this Monday to make time for a workout – and continue throughout the rest of the week.

Exercise guidelines recommend that adults get at least 150 minutes of exercise a week, how you break that up is up to you. Carve out a regular standing time with yourself for fitness and make an appointment. The reason? If you have it in your calendar, you’re more likely to be mentally prepared and show up. Entries like “Swimming” and “Monday Mile” should become regular dates to motivate you to get a move on.

  1. Start this Monday and stick to it throughout the week. When you start the week with fitness, research shows it’s easier to stay motivated and inspired the rest of the week. Schedule time to take a class, go swimming, ride a bike, or go for a Monday Mile. Commit to get moving every Monday.
  1. Small steps can lead to big changes. There are a million things to do every day, and sometimes it feels impossible to get it all done. Scheduling in short bursts of physical activity throughout the day can add up to make a big difference.
  1. Schedule a power lunch. If exercising in the morning or after work isn’t always possible, makeover your lunch hour. Schedule a mid-afternoon yoga class or do a mini-workout at your desk. If it’s nice out, plan a Monday Mile, it’s only 2000 steps and takes less than 20 minutes.

This Monday, make the time to fit fitness into your busy schedule and commit to stick with it throughout the week. For more exercise tips and support, follow us on FacebookTwitter, or Instagram. We’d love to hear from you! Share your Move It Monday fitness successes.

Grab your Biking Friends and Form a Team for the Biketober Challenge

City of Decatur BIKETOBER final

Have you formed your team yet? The City of Decatur has a team of staff and friends, so why not form a team and see if you can win some prizes? All you have to do is ride for 10 or more minutes to log your ride. The more you ride, the more chances to win.

Your rides automatically sync if you use one of the cycling aps such as ride Report or Strava. Grab your friends and create your team here.