Details for To Your Health 11.14.17



“I’m tired! It’s too cold outside!”
Six tips to help you stay on track with your fitness goals.
By Sarah Price

What is your inspiration or
motivation for working out?
How do you stay on track and
accountable for your workouts?
These are questions we should
ponder as the holidays approach,
the rain starts to pour, and the
temperatures begin to drop. It’s
easy to talk yourself out of
exercising. Even when you have
the best intentions to work out,
excuses are so easy to find. Try
these tips to stay on course:
1. Do it for YOU! Research
shows those who are externally
motivated—that is, working
out to look good for their class
reunion—are less likely to stick
with it. Those that are internally
motivated or inspired—a drive
that comes from within—are
more likely to adhere to their
fitness plan.
Goal: Find what inspires YOU.
2. Change it up. Mixing up your
fitness routine will have your body
saying “WHAT!?” You don’t have
to re-invent the wheel. Simply
switch around your current
workout, try a different exercise,
or take a new group exercise
class. Chances are you’ll activate
muscles that you may not have
worked in a long time.
Goal: Invigorate different
3. Find a workout partner or
group. Numerous studies show
that having a workout partner
helps to keep you accountable and
on track with your fitness goals.
This is also true for group exercise
classes. When your brain tells
you to sit on the couch instead of
hitting the gym, you’re more likely
to get up and go as opposed to

disappointing your friend who is
waiting for you at the gym!
Goal: Meet a friend at the gym.
4. Get used to it. Working out
should be as much a part of your
routine as brushing your teeth or
eating breakfast. When it’s part
of your schedule, you won’t even
have to think about it. In a few
months, fitness will be a regular
feature in your day.
Goal: Make it part of your daily
5. Live in the present. So you
missed a week at the gym and
polished off a pint of ice cream
over the weekend…leave the guilt
in the past. You have a chance to
get back into your routine today.
Goal: Keep it real!

6. Track it. With the influx
of wearable fitness tracking
technology you’ll find it easier
than ever to track your daily
progress. Or keep a written fitness
journal to record your weight
lifting, cardio sessions, and meals.
Goal: Keep a record. The proof is
in the data!
Sarah Price is the Group
Exercise Director at Timberhill
Athletic Club. She teaches Cycling
and Group Power and is passionate
about fitness.
For more information on
how we can help keep you on
track or to find the right group
exercise class for your YOU,
please contact Sarah at

Join today, to start enjoying now!

Relieve Desk Body Drama at Work

We offer fun for the entire family, a wide
variety of activities, numerous programs
and group classes—all waiting for you!
• Basketball / Pickleball / Racquetball Courts
• Swimming Pools
• Over 100 hours/week of free fitness classes

Sitting att a desk for hours on a day to day basis can take its toll on the body resulting in
aches, pains and even injuries. This is due to the stagnant nature of sitting resulting in poor
circulation to muscles and joints as well as creating muscle imbalances. Try these tips to
decrease pain:

Stop by or call Membership Services at


1. Take a two minute break every 30 minutes.
2. Get out of your chair and go for a 30 second walk or do some quick squats or lunges.
3. You can also perform a few quick stretches for your hips and back, such as a standing
4. Take frequent deep breaths throughout the day.
5. Take multiple breaks with short walks or bouts of stretching throughout the day are
the keys to maintaining workplace wellness in a sitting environment.
If working at your desk is causing you pain, call us today for a full posture and mobility
(You do not need a Doctors referral to schedule an appointment with most insurance plans)

St.• Corvallis
Corvallis • 541-757-8559
541-757-8559 •

to make sure you’ll be

Samaritan Heart & Vascular Institute offers
top-quality doctors, technology and care to
help keep your heart healthy, so you can
celebrate life for years to come.

2635 NW Rolling Green Drive
Corvallis, Oregon 97330

If you’re having pain or discomfort playing, give us a call in
Corvallis at 541-752-0545 or Albany at 541-928-1411
and schedule an evaluation-we’ll make sure
you stay healthy and mobile at work!

617 NW Hickory Street #160
Albany | 541-928-1411


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