PHYSICAL ACTIVITY

GUIDE

KEEP MOVING!

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CONTENTS

INTRODUCTION 3

TYPES OF PHYSICAL ACTIVITY 3

PHYSICAL ACTIVITY TIPS 6

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Tap into the power of mind-set.

Recognize the bio-individuality of your physical body.

Honor your fitness personality.

Try the NEAT approach.

Move with integrity.

Connect with your breath.

Opt for variety.

Include functional movements.

Adopt a preventive approach.

Take it step by step.

Eat for energy.

Get started.

Your Fitness Style 35

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INTRODUCTION

Physical activity, one area of the Circle of Life, is an integral part

of health and wellness and is defined as anything that gets your

body moving. Prioritizing physical activity is an act of self-love

and self-care. By carving out time to move your body, you’re

giving yourself the gift of energy, focus, and strength.

Physical activity is bio-individual. You can create more space for

movement in a way that feels natural, authentic, and enjoyable

and adds to your overall quality of life. Your approach can be

whatever works for you, and it will change and evolve over time.

TYPES OF PHYSICAL ACTIVITY

The World Health Organization defines physical activity as “any

bodily movement produced by the skeletal muscles that requires

expenditure.”1 In other words, any type of movement counts!

Types of physical activity can be broken down into four

categories: balance, cardiovascular, mobility, and strength.

Read on to learn more about their benefits and some examples.

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Cardiovascular

Description: movement that improves the body’s stability,

coordination, and ability to maintain equilibrium during daily activities

Benefits: prevents falls and injuries

Examples:

• Standing on one leg

• Using a BOSU or stability ball

• Holding a yoga pose

Description: movement that gets blood, heart, and lungs pumping

• Aerobic (“requires oxygen”): cardiovascular activity that can

be sustained for extended periods of time

• Anaerobic (“without oxygen”): cardiovascular activity that

cannot be sustained for long periods of time and is shorter and

more intense

Benefits:

• Increases HDL (“good”)cholesterol

• Improves blood circulation

• Lowers blood pressure, blood

sugar, and inflammation

• Improves endurance and stamina

Examples:

• Running, dancing, swimming, skiing, soccer, basketball

• Aerobic: long-distance running, cycling, rowing

• Anaerobic: HIIT workouts, tabata, sprinting

Balance

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Mobility

Description: movement that improves how a joint moves or its range of motion

Benefits:

• Decreases muscle soreness

• Prevents injuries, including

muscle strain and muscle

and joint pain

• Relaxes the nervous system

• Enhances natural

movement, posture, and

breathing

Examples:

• Dynamic stretching: taking a joint or muscle through a

repetitive motion (often used for warm-ups before exercise)

• Static stretching: sustaining a stretch for about 30–60 seconds

(often used for cooldowns after exercise)

• Self-myofascial release (foam rolling): using foam rollers or

other trigger point rollers and balls as “self-massage”

Strength

Description: movement that overloads muscles and helps them grow stronger

• Functional training: performing exercises that simulate

common movement patterns used in daily life

Benefits:

• Decreases the risk of type

2 diabetes, cardiovascular

disease, and obesity

• Increases bone density, muscle

mass, metabolism, and insulin

sensitivity

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Examples:

• Bodyweight exercises (planks, push-ups, lunges)

• Dumbbells and barbells

• Pilates and yoga

• Resistance bands

• Strength machines

All four categories of movement improve not only daily

functioning but overall quality of life! The key to well-

rounded fitness is including a mix of cardiovascular,

strength, mobility, and balance activities, allowing you to

move more easily and more effectively in a greater variety

of ways.

PHYSICAL ACTIVITY TIPS

One of the most important things to remember is that your physical

activity routine doesn’t have to be all or nothing. Remove the pressure

to get in a “workout,” and simply enjoy moving your body! Try

dancing around your bedroom, doing a quick sun salutation, or trying

a few squats or push-ups while waiting for your coffee or tea to brew.

It’s free, it only takes a minute or two, and you’ll feel the benefits

right away.

Modern cultures are becoming more and more sedentary, which

contributes to an increased risk of cardiovascular disease, obesity, and

diabetes. Think about it: Even if you go to the gym for an hour every

day, how do you spend your other waking hours? Small movements

throughout the day add up and can significantly impact how your body uses energy. Read on for some basic physical activity tips,

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TAP INTO THE POWER OF MIND-SET.

Your mind-set can play a big role in your success. Here are a

few tips to tap into it.

• Visualize and affirm. While setting goals can help some

people stay motivated, visualization and affirmation can also

be helpful. Seeing yourself exercising, being fit, and feeling

great while reframing your self-talk to reflect this positive

visual can be the key to moving beyond a momentary stall in

motivation.

• Redefine “exercise.” You might have to let go of what you

define as “exercise”; movement of any kind has its benefits.

Short spurts, long runs, playing a sport, walking with a

friend, climbing the steps, dancing, even vacuuming – just

because you didn’t “make it to the gym” doesn’t mean you

can’t have an active day.

• Connect with your motivation. Connect your activities and

physical goals to your mental, emotional, and spiritual goals.

For example, feeling physically stronger can boost your

confidence. Feeling more physically flexible can help you feel

more mentally flexible. Yoga is known for its spiritual

foundation, while hiking is known for its restorative and

energizing qualities.

You can also connect your activities and physical goals to

other life goals. Think of the Circle of Life: How might feeling 7

more “in shape” support your career? How might feeling less

stiff and in pain affect your relationships?

Your body is what carries you through the day. The more vital it

feels, the more it can support you in every area of your life.

Space for your own notes or thoughts:

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� What’s one way you can shift your mind-set to support

regular physical activity?

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RECOGNIZE THE BIO-INDIVIDUALITY OF YOUR

PHYSICAL BODY.

You know your body better than anyone, so if something doesn’t

seem right to you, modify it to meet your needs. It’s easy to

feel pressure to do what those around you are doing, especially

when you’re working out in a group setting.

Find a pace that works for you and adjust your workout to your

needs.

One aspect of honoring bio-individuality is respecting your daily

rhythms. This can also help avoid exercise plateaus. Are you a

morning person? Use that extra energy and consider adding a

workout to your morning routine. Do you find yourself losing

concentration in the afternoon? Maybe a brisk walk at this point

can help you refocus your thoughts. Begin to notice your body’s

cycles during the day and see how you can use them to your

advantage.

Honoring bio-individuality also means recognizing that you’re

constantly changing. What works for you today might not work

for you next week, next month, or next year. Certain forms of

exercise may work for you in different stages of your life, so

be patient and check in with yourself often.

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Q: Which activities or types of exercise feel more“natural” to you?

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Q : What time do your body and mind prefer to exercise? How

do you know?

Q : Are you currently doing any types of exercise that no longer

interest you or work as well for you physically? If so, what

are some other activities you could try instead?

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Take a look at Your Fitness Style for more information.

HONOR YOUR FITNESS PERSONALITY.

Some people love going to the gym every morning, some love

group fitness classes, and some prefer solo yoga or nature runs.

Finding physical activities you enjoy supports an empowered

mind-set and keeps you motivated and engaged.

The most sustainable and effective approaches are the ones

you’re excited to commit to because you love the way they

make you feel. Create space for pleasure, and align your

activities with your values and preferences.

At the same time, don’t be afraid to try something out of your

comfort zone. You don’t have to ever do it again if you don’t

want to, but you may find that you love it, at least for the time

being.

� How would you describe your fitness personality? How have

your fitness preferences shifted over time?

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TRY THE NEAT APPROACH.

The benefits of physical activity are most effective when exercise is

unstructured and incorporated into daily life.

NEAT, or non-exercise activity thermogenesis, is all the energy you

expend when you’re not eating, sleeping, or doing structured

exercise.There are many ways to increase NEAT, including walking,

gardening, dancing around the kitchen, stretching while watching

television, cleaning, and even fidgeting! The beauty of NEAT is that

it doesn’t require adding more time to your day; you can squeeze

in small amounts of movement anytime, anyplace.

Here are some NEAT ideas:

• Stretch More

• Start your day with 5–10 minutes of stretching or yoga.

• Stretch as you watch TV or work on your computer.

• Try seated stretches at your desk.

• Take two-minute stretch breaks throughout your day.

• Walk More

• Set a target step goal using a pedometer, smartphone, orsmartwatch.

• Park a little farther away from store entrances or get off thesubway one stop early.

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• Have walking meetings or consider your lunch a “movementbreak.”

• Stroll around your apartment or office space while talking

on the phone. (This can also promote creative thinking!)

• Move More

• Try a ball chair, which forces you to use your core and

practice your posture.

• Do squats, lunges, or even a plank or two during

commercials and do calf raises while brushing your teeth

or waiting in line.

• Break up the sitting when traveling. On an airplane or bus,

stand up every hour or so. If driving, take more pit stops

than you might normally take.

• Have dance parties – or dance breaks!

� What are 1–3 NEAT ideas you can fit into your daily

life starting this week?

Have fun with this! Consider it a positive challenge.

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MOVE WITH INTEGRITY.

Moving with integrity means being mindful of how you move (as

well as sit and stand) throughout the day. It’s easy to disassociate

from your body, especially if you’re focused on the task at hand.

Continue to check in throughout the day: Are you sitting

slumped over a computer? Do you spend a lot of time looking

down at your phone? Are you taking standing breaks and

practicing your posture?

Alignment is a foundation of functional movement that you

can practice throughout your day, no matter where you are or

what you’re doing: sitting, standing, or moving.

Awareness is the first step, and that alone can lead to significant shifts.

� Take a moment right now to observe your posture and how

it feels. Don’t change anything – just notice. What do you feel? How can you use that information to move more mindfully?

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CONNECT WITH YOUR BREATH.

When you exercise, your lungs bring oxygen into the body for

energy and remove carbon dioxide and the heart pumps oxygen to

your muscles. Regular exercise strengthens your lungs and

improves circulation and respiratory efficiency, which means

your body will require less oxygen.However, your lungs aren’t the

most important breathing muscle. The diaphragm, a dome-shaped

muscle at the base of the lungs, is the most efficient breathing

muscle and the primary muscle used when breathing in.

Lack of diaphragmatic breathing can lead to muscle imbalances

and strain. For example, if the diaphragm isn’t working

optimally, other muscles kick in to help, leading to muscle pain,

primarily in the neck, shoulders, and upper back.

Learning how to use your breath effectively can support physical activity by:

• allowing for increased oxygen flow, waste removal, and

nutrient delivery to tissues

• lowering your blood pressure and slowing your heart rate

• calming you down and enhancing your mood

• improving concentration

• aligning the body

• increasing mobility18

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• stabilizing and connecting you to your core

• increasing your stamina, power, and athletic performance

Practice Diaphragmatic Breathing

Diaphragmatic breathing is an easy exercise that can be done

anywhere. Not only does it help the body use oxygen more

efficiently and prevent muscle pain and strain, it also calms and

relieves stress!

You might find it easier to begin lying on your back, but you can

also do this sitting or standing. If lying on your back, be sure

your knees are supported.

1| Place one hand on your chest, with your thumb pointing up in

the middle of your chest and your pinkie in the space

between your rib cage.

2| Place your other hand on one side of your rib cage, with

your fingers pointing toward your midline.

3| Exhale completely through your mouth, relaxing your muscles.

4| Close your mouth and inhale slowly through your nose. Pull

the air in deeply, as you breathe into your abdomen.

• Focus first on allowing your ribs to expand out to the

sides. This creates more space for the diaphragm to

move.

• The hand on your ribs should move out to the side,and your pinkie should move away from your body.

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5| When you’ve inhaled as much air as you comfortably can,

pause, then exhale slowly and steadily through your mouth.

• Use pursed lips, as if you’re blowing through a straw, to

push the air out and “deflate” the diaphragm.

• The hand on your ribs should move in toward your

midline, and your pinkie should move in toward your

body.

6| Pause momentarily before inhaling again to repeat, continuing

the exercise for 5–10 minutes.

Creating a Routine

Diaphragmatic breathing takes practice, so be patient with

yourself. Here are a few tips:

• Don't try too hard as this does the opposite of calm you down.

• Focus on tuning into deeper, calmer rhythms, which can help

the relaxation response kick in.

Aim to practice for 5–10 minutes once or twice daily. Choosing the

same time every day creates a sense of ritual and increases the

odds that you’ll develop the habit of practicing consistently.

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OPT FOR VARIETY.

Including a mix of activities helps ensure you’re using a variety

of muscles and supporting your body and mind holistically.

One way to include variety is to complement high-impact

activities with alignment-based exercises. For example, yoga

complements running, swimming, and other vigorous forms of

exercise. It releases muscle and fascia tension so you can train

harder and get stronger without injuring yourself. Pilates, barre,

and other alignment-based activities can help strengthen your

core, improve your alignment, and allow your body to move

safely.

Variety can help you break through plateaus. Offering just

enough challenge – not too much and not too little – forces the

body to adapt. Variety also helps keep you engaged. When you

mix up your workouts, you’re less likely to get bored or

frustrated. With an arsenal of exercises you love, you’ll

constantly challenge yourself and keep your workouts fresh.

� How can you incorporate more variety into your

movement approach?

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INCLUDE FUNCTIONAL MOVEMENTS.

Functional movements simulate common movement patterns used in daily life.

Here are some examples of functional exercises:

• Squat: sitting and standing

• Lunge: walking, climbing stairs

• Pulldown or row: picking up objects, pulling a door open orclosed

• Push-up: pushing a vacuum, scrubbing, pushing a door openor closed

• Overhead press: putting objects in high places

Functional movements are compound exercises – they use multiple

muscle groups at once. Therefore, they are more efficient than

exercises that use smaller, more isolated muscle groups, such as

bicep curls. Functional movements help you move more effectively

and can be included in many ways throughout the day.

� What are 3–5 ways you might incorporate more functional

movement into your daily life? Get creative.

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Have you ever pushed through a run even though your ankle

really hurt or ignored that deep, nagging pain in your hip that’s

been going on for months? Pushing through pain and ignoring

your body can lead to injury.

Exercise injuries are incredibly common, but they’re often

avoidable. By listening to your body and respecting your needs,

you can avoid injuries.

Here are a few preventive tips:

• Prioritize recovery. Make sure you’re getting enough

sleep, and take at least one day off from exercise per week.

Giving your muscles one day of complete rest helps them

repair and rebuild.

• Stretch before and after exercise. A frozen rubber band

snaps if pulled, while a warm rubber band can stretch much

farther and is more flexible. Your muscles are the same.

Warm up by actively stretching them out before diving into

vigorous exercise, and cool down with static stretching

(holding each stretch for 20–30 seconds).

• Listen to your body. If you’re in serious pain, don’t force aworkout. Muscling through will do much more harm than

good. If you’ve been experiencing low-grade pain for a while

but have brushed it off, get it checked out. Waiting may putyou at risk for a more serious injury. Finally, if you’re sick, take timeto recover. Sometimes a walk outside can support health, butpushing yourself too hard can prolong a cold or flu.

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� Which preventive tip is most helpful for you right now?

� What are some other ways you might take a preventive

approach to physical activity?

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TAKE IT STEP BY STEP.

You want to set goals that challenge you enough to make the

progress you hope, and you want to challenge yourself in helpful

ways and get out of your comfort zone in order to grow. At the

same time, it’s helpful to take small steps rather than giant leaps.

Taking this approach increases the chance that you’ll stick with it.

If you try to go from no exercise at all to two hours of intense

activity every day, you’ll probably burn out quickly. Adding 10

minutes of movement a day might seem like nothing, but you’re

much more likely to do it. From there, you can add more time and

intensity, depending on what works for you.

Smaller goals are easier to reach, and every success inspires

more success. When you feel empowered, you have more

mental and emotional fuel to keep moving and challenging

yourself.

� How can you take your current movement approach step bystep to inspire greater success?

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EAT FOR ENERGY.

Whole, nutrient-dense foods nourish and protect your body more

than calories from highly processed foods, which offer energy but

contain little nutrition. To reap more benefits from physical

activity, include a variety of whole foods in your diet.

Here are a few tips to eat for energy:

• Maintain bone health through diet. Consuming plenty of

calcium from green vegetables, small fish (like sardines),

and dairy – if your body can handle it – helps maintain

strong bones and protect you from injury.

• Nourish your body. Your body needs the right fuel to

function. Protein, carbohydrates, and fats are the building

blocks that make up every

cell, bone, and muscle in your body and give you the

energy to move. Consuming adequate calories and

nutrients supports strength and reduces the risk of

injury.

• Reduce inflammation. Exercise, especially vigorous exercise,

can cause inflammation, but you can help reduce it by

including a variety of anti- inflammatory foods in your diet,

like turmeric, berries, salmon, and dark, leafy greens. (For a

non-dietary approach, try an Epsom salt bath, which is anti-

inflammatory and can relieve muscle tension and soreness.)29

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Here are some snacks to give your body real nutritional support

– before and after exercise:

Pre-Workout Ideas

• Green smoothie

• Banana with almond butter

• Multigrain crackers with hummus

• Oatmeal with berries

• Apple with walnuts

Post-Workout Ideas

• Salad with roasted chickpeas, extra-virgin olive oil, andvinegar

• Quinoa with blackberries and pecans

• Multigrain bread with raw peanut butter and honey

• Southwestern omelet with vegetables

• Brown rice with black beans and avocado

• Greek yogurt with a handful of nuts

• Broiled salmon with baked sweet potato fries

• Tempeh with sautéed vegetables30

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Mountain Pose (Tadasana)

• Stand tall, feet together or hip-width apart. Keep your weight balanced evenly

between your feet.

• Imagine your body growing taller: Lift from your inner ankles and kneecaps all

the way up to the top of your head.

• Lengthen your tailbone down toward the floor.

• Press your shoulder blades down and lift your chest, widening your collarbones.

• Keep your chin parallel to the floor and your neck in line with your shoulders,

hips, and ankles.

• Let your arms hang loosely by your sides.

• Relax your jaw, throat, and eyes.

GET STARTED.

When you move, your body releases endorphins that help

improve your mood and boost your energy levels. Many times,

simply getting started is enough to persuade your body to keep

moving!

Put on your sneakers. Tell yourself that you don’t have to exercise

– you just have to put on your shoes and get outside. Put a yoga

mat on the floor and stand in Mountain Pose. Tell yourself that you

don’t have to do anything more than that.

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Even with the best of intentions, it’s easy to tell yourself, “I’ll

start tomorrow.” But remember: What you do today is what

you do tomorrow. The longer you wait, the longer it will take

to find a consistent approach that works for you.

When it comes to movement, something is better than nothing!

� What habits can you implement today to increase your

daily movement?

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ADDITIONAL RESOURCES

• Individual Differences Influence Exercise Behavior: How

Personality, Motivation, and Behavioral Regulation Vary

Among Exercise Mode Preferences

www.ncbi.nlm.nih.gov/pubmed/31065599

• Which Comes First, Cardio or Weights?

www.amazon.com/dp/006200753X

• The Genius of Flexibility

www.amazon.com/dp/0743270878

• Dynamic Aging

www.amazon.com/dp/1943370117

• The Spectacular Benefits of Non-Exercise: How Little

Movements Add Up to a Healthier Day

www.fastcompany.com/3057995/the-spectacular-benefits-of-non-exercise-

how-little- movements-add-up-to-a-healthier-day

• Posture: Align Yourself for Good Health

www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/posture-align-

yourself-for- good-health/art-20269950

• How Strength Training Changes Your Bodyfor Good

www.time.com/4824531/strength-training-women-exercise

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• The Mental Health Benefits of Exercise

www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm

• Exercise Is Medicine

www.exerciseismedicine.org

• Seven Tips for a Safe and Successful Strength-Training Program

www.health.harvard.edu/exercise-and-fitness/7-tips-for-a-safe-and-

successful- strength-training-program

• How Does Exercise Benefit Cognition?

www.scientificamerican.com/article/how-does-exercise-benefit-cognition

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MOVE MORE !

YOUR FITNESS STYLE

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MOVING FOR HEALTH

Busy schedules and the modern lifestyle can create stress in the body that leads to chronic aches, inflammation, and digestive issues. The tension caused by stress wreaks havoc on sleep quality, food choices, and overall health. Finding a proper outlet for built-up tension helps us manage our stress productively, achieve balance, and avoid stress-related ailments, such as tight muscles, digestive distress, and substance abuse.

Does the phrase “working out” make you cringe, run away, get excited, or feel

obl igated? Although most of us agree that movement is a crucial component of our

overall wellness, different exercise styles work for different people. While some folks

l ike to work out in groups to keep up their energy, others use exercise as a “time out”

and look forward to some time alone.

Developing a regular exercise routine that suits your fitness style will increase your

energy, improve your mind-set, and help make physical activity both enjoyable and

sustainable. If you love competition, competitive sports may be your perfect match.

On the other hand, if you don’t l ike crowds, you may not feel comfortable in group

classes.

So how can you determine what kinds of exercise will keep you motivated and

engaged? One way is to figure out your fitness style. Think about the following

questions and write down your answers in a journal.

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FITNESS STYLE TEST

1| You arrive at a party and immediately head toward a:

a. Pool table

b. Crowd near the food

table

c. Political conversation in the

corner

d. Deck overlooking the lake

2| You’ve just been told you have to head a committee for work. Which of the

following do you agree to?

a. The company softball

team

b. The holiday party-

planning committee

c. The charity oversight

delegation

d. The nature ropes’ course

team- building event

3| You just won tickets to a concert of your choice. Who do you go see?

a. Rockband

b. Popstar

c. Singer-songwriter

d. Reggae artist

4| You get to plan the perfect vacation. You:

a. Head to the shore for a

week of beach volleyball

b. Go on a cruise to meet new

people and see the world

c. Go to a resort where you

can rest, recharge, and enjoy some golf

d.Head out on an ecotour in

Brazil and stay in a remotejungle tree house

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5| Your pet of choice is a:

a. Labrador retriever – you need

a pet that can keep pace withyou

b. Siamese cat – you love to

hang out when you’re home, but

the truth is you’re often out and

about and need an independent

pet

c. Schnauzer – you adore this reliable lapdog. He’s your buddy through it all

d. Tarantula – you’re not scared of anything

6| Your favorite time of day is:

a. Game time

b. Midnight – that’s when

things get interesting

c. Five o’clock. Work is done

and it ’s time to go home to

eat dinner and relax with a

good book

d. Sunrise – when l ife’s adventure

begins

7| If you were a piece of produce, you would be a(n):

a. Avocado – you need the fat

to burn

b. Pomegranate – good for your

skin (and you like to look

good), plus it works well with

cocktails

c. Apple – nutritious and one

of your go-to snacks

d. Yucca – it ’s exotic, rustic,

and yet grounding

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Add up your answers to determine your fitness style.

• If you answered mostly a , you may be a Team Player.

• If you answered mostly b , you may be a Social Butterfly .

• If you answered mostly c , you may be a Workout Regular.

• If you answered mostly d , you may be a Nature Lover.

Check out the following pages to see what forms of exercise may be the best fit for

you.

Start by experimenting with new exercises that sound fun to you, then choose a few

you love to keep in rotation. Engage in them consistently and see how you feel as you

make them part of your l ife.

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THE TEAM PLAYER

The Team Player l ikes to play sports – if there is a competition, this person is in!

Team Players are disciplined and focused when it comes to specif ic goals. They tend

to be confident and energetic. Although they are friendly and outgoing, they keep

their eye on the prize when it comes to workouts. They are will ing to push through

for the team and will give 100% as long as they continue to set goals and stay

committed. Team Players are will ing to stick to a routine for as long as it serves

them but can get bored since they prefer to push themselves to grow and improve.

Suggested Activities:

• Basketball

• Competitive swimming

• Cycling

• Frisbee

• Racquetball

• Running

• Skiing

• Soccer

• Tennis

• Volleyball

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THE SOCIAL BUTTERFLY

Where’s the party? Music and fun energize Social Butterfl ies. They like a

challenge; in fact, they need things to stay varied and interesting to stay

engaged. Don’t take their desire to have a good time as an indicator that they are

shallow. Social Butterfl ies seek intensity and clarity; i t ’s what keeps them going.

They are easily bored and f ind it hard to be motivated if they don’t find value in

what they are doing. The key comes down to people for them. If they look

forward to being with the people, they’l l show up.

Suggested Activities:

• Barre classes

• Bicycling or jogging with a group

• CrossFit

• Dance lessons

• Group boot camp classes

• Hot yoga

• Karate

• Roller derby

• Soul Cycle

• Zumba

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WORKOUT REGULAR

Workout Regulars l ike the gym. They use the equipment, keep a workout log, and

wear a heart monitor. You’ll f ind them on the treadmill reading a book or working

out with a trainer for proven results. They are regulars at the gym and like to stay

focused on their workout. Proper form is important, so they seek out classes run by

people they respect and wish to emulate.

Suggested Activities:

• Elliptical training

• Jumping rope

• Kickboxing

• One-on-one personal training

• Power yoga

• Running

• StairMaster

• Swimming

• Tennis

• Weight l ifting

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THE NATURE LOVER

Get outside. The Nature Lover seeks both the adventure and serenity of the outdoors.

While they don’t mind being around other people, they tend to keep to themselves

and focus their attention inward as they interact with the elements. Their goals are

relevant to whatever it is they are trying to conquer, so they tend to be well-rounded

when it comes to fitness. Getting and staying f it is less of a conscious decision and

more of the result of what they set out to accomplish.

Suggested Activities:

• Backpacking

• Beach yoga

• Hiking

• Kayaking

• Mountain biking

• Road cycl ing

• Rock climbing

• Rowing

• Running

• Windsurfing

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