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WellFit

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Help support our closed business by ordering your personal "High Quality" Washable 3 Layer Cloth Face Masks

Help Keep Our Rowing Team "The SPIRIT" (Spokane Indoor Rowing International Team) Alive!

100% -2 Layer Polyester Fabric
3rd Layer of a Soft Non-Woven Liner
Adjustable Nose Bridge
Anti Dust
Anti Droplets
Comfortable for All Day Use
Washable Material Makes It Great for Continuous Use

Safe & Secure Ordering Through PayPal Online here:
https://py.pl/1ukcQo

FREE SHIPPING and HANDLING!
Body Weight Squats and Wall Huggers are two simple exercises that require no equipment AND are very effective. No Excuses about not having a home gym is required LOL

We ALL Know These Things
Sometimes it is nice to Hear Them Again!

10 STEPS TO GETTING RESULTS
BEST STEP 1: REALIZE YOU HAVE A MOTIVATION PROBLEM
The first step on the road to positive motivation is taking a good hard look at yourself. Instead of ignoring your lack of positive motivation, you need to honestly accept that you are stagnating. This can be tough and unpleasant, but it is necessary to recognize.

A lack of motivation often presents itself as ignoring responsibilities or not trying to make positive changes because you are busy doing essentially nothing. Once you realize you have a problem, you can begin to work towards having a more motivational belief.

BEST STEP 2: THINK ABOUT YOUR GOALS
An important part of motivation is having a positive belief to be motivated about. Common motivation belief options include getting in shape, achieving success at school or work, and building a stronger social circle. Take the time to carefully think about your goals and values. Find positive things to work for that will help you to be the best possible version of yourself.

Once you have a broad goal, try to break it down into small, and easily achievable pieces. These can be simple tasks like “get an A on my next test” or “lose five pounds by the end of the year.” Pick a small goal that you know will be beneficial to your main motivation goal and possible for you to accomplish.

BEST STEP 3: CREATE A SCHEDULE OR ROUTINE
Many people find that the best way to stay consistently motivated is to create a daily routine or schedule. This can include simple and positive things like cleaning a room, showering, walking to work, or meditating. You want to try to fill your day with positive things that hold a lot of values instead of leaving plenty of time for yourself to lay around feeling bored and unmotivated. Some free time is beneficial, but having a regular routine helps you to stick to achieving your goals even on off days.

BEST STEP 4: DO SOMETHING EVERY DAY
When you are really struggling with motivation, you might find yourself simply laying around all day. When you have already spent hours doing nothing, it is very easy to end up falling into a cycle of feeling like you might as well wait to get motivated until tomorrow. Instead of giving into this sort of belief, you need to push yourself to do something positive every single day.

This does not mean that you should be spending everyday wearing yourself out with tricky tasks. Instead, it simply means that you need to do something that pushes you farther towards your goal. This can mean writing one sentence in an essay, washing one dirty pan, or applying for one job. Just a little bit of positive responsibility can give you the confidence and drive to do further tasks.

BEST STEP 5: GO EASY ON YOURSELF
It might seem counterintuitive, but being too harsh with yourself can actually be extremely detrimental during your journey to get motivated. Therefore, it is essential to avoid hating yourself for your lack of motivation. If you do not recognize your own self worth, you may feel like you do not need to bother with improving yourself and bettering your circumstances.

Take the time to appreciate your past, present, and future actions and emotions. Motivation is all about feeling positive, so it can be helpful to have a positive belief and outlook. Take the time to thank your past self for choosing a healthy meal, or support your future self by going to bed on time. Practicing self love values instead of values filled with self hatred can help to convince you that you are worth the goals you are trying to achieve.

BEST STEP 6: AVOID GETTING TRAPPED IN EASY DISTRACTIONS
As more and more studies are finding, the modern environment is incredibly bad for long term focus and motivation. Doing things like clicking various links on Reddit or watching a YouTube compilation cause a quick little burst of dopamine in the brain. It seems so short and simple that you find yourself mindlessly chasing that dopamine burst.

This can end up causing you to waste hours that could be spent on more positive tasks. If you wish to do things like play a match in Rocket League, binge watch something on Netflix, browse Reddit, or scroll through a webcomic, try to set a strict time limit. Tell yourself that you can do the activity for just 15 or 20 minutes, and stop immediately when your time is up, even if you have not completed the activity.

BEST STEP 7: TAKE CARE OF YOUR BODY
Motivation might seem like a mental thing, but the reality is that it also has a physical component. When you are poorly fed and out of shape, your brain cannot function in its most positive condition. Even if your primary motivational goal is not getting in shape, it is a good idea to try to make your diet and exercise habits more positive.

In general, it is best to eat meals based on fresh vegetables, fruit, whole grains, and lean proteins. Snacking on processed junk food and fast food every day can greatly impair your motivational journey. Exercise is another excellent motivational tool. Physical movement helps to flood your body with hormones that decrease stress and increase happiness. Even if your values do not include a ripped six pack, you should at least try to spend 20 minutes weight lifting or running a few times a week.

BEST STEP 8: PRIORITIZE SLEEP
Exhaustion is one of the main enemies of positive motivation. It can be almost impossible to have drive and dedication when you just want to curl up in bed and sleep. Your sleep values should be somewhere between seven to nine hours of sleep each night. It is generally best to go to bed at the same time and wake up at the same time every morning.

If possible, avoid using the phone or computer right before bed because you might end up staying awake on Reddit, Instagram, or Facebook, clicking link after link, instead of sleeping. You can further improve the positive quality of your sleep by avoiding caffeine for six hours before bed, sleeping in a dark room, and only using the bedroom for sleep.

BEST STEP 9: FIND WAYS TO GET INSPIRED
In the beginning, it is easy to get motivated. You might imagine attending your wedding in a year and think “I should definitely lose weight for that.” However, as time passes, it is easy to forget about the positive reason you were so inspired to begin your motivational journey.

It is helpful to take the time to remind yourself of the belief and values that got you started in the first place. Consider using an inspirational photo as a phone background, reward yourself with a small treat when you meet a benchmark on the way to your goal, or stop and think about how far you have come since you began.

BEST STEP 10: DON’T GET DISCOURAGED
The reality of life is that no one can have positive and motivated values every day. No matter how long you have been succeeding in your goals, there will come a day when you wake up and just do not want to do anything. Keep in mind that motivation is a habit you are trying to build, so consistency is more important than perfection. Instead of giving up the second you lose motivation, remember that tomorrow is a new day, and start up again.

Even if you do not give up entirely, it is easy to avoid being motivated about certain values by telling yourself that there is no point in doing them if you cannot do them perfectly. This type of discouragement is more subtle, but it can be just as detrimental to your long term happiness.
APRIL 25, 2020
Indoor Rowing Workout

SHORT
6 x 500m / 1 min easy
Row six 500 meter pieces. Row for one minute at light pressure between each 500.




MEDIUM
10,000m with rate changes every 2000m: 22-24-26-24-22
Row for a total of 10,000 meters at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 22 spm, 2000 meters @ 24 spm, 2000 meters @ 26 spm, 2000 meters @ 24 spm, and 2000 meters @ 22 spm.




LONG
2 x 8000m rate change 22-24 / 5 min easy
Row two 8000 meter pieces. In each piece change the rate every 2000m. The first 2000m @ 22 spm. Then 2000m @ 24 spm. 2000m @ 22 and 2000m @ 24. Row for five minutes at light pressure during the rest period.



BUTTON SEQUENCES
Button sequences are provided to help you set up your PM3, PM4 or PM5 for the daily workout. Always starting from the Main Menu, press the gray buttons on the right as indicated by the sequence: "A" corresponds to the top gray button on the right, "B" corresponds to the second gray button on the right, and so on down through E.

Short
PM3/PM4/PM5: B-A-E

Medium
PM3/PM4/PM5: B-A-C

Long
PM3/PM4: B-D-C-D-B-B-B-B-B-B-B-B-A-C-C-C-C-C-A-A-A-A-B-B-B-B-B-E
PM5: B-D-D-A-D-B-B-B-B-B-B-B-B-A-C-C-C-C-C-A-A-A-A-B-B-B-B-B-E
I've seen my future! LOL
President Kennedy would certainly have considered qualified Personal Training Health Professionals and properly cleaned and social distancing monitored Gyms "Essential" FOR SURE!
APRIL 22, 2020
Indoor Rowing Workout

SHORT
Stroke pyramid: 10/20/30/40/50/40/30/20/10
Row 10 strokes hard followed by 10 light. Then row 20 strokes hard followed by 20 light. 30 hard, 30 light. 40-40. 50-50. 40-40. 30-30. 20-20. 10-10.




MEDIUM
8 x 1000m / 2 min easy
Row eight 1000 meter pieces. Row for two minutes at light pressure between each 1000.




LONG
4-6-8-10-8-6-4 min pyramid / 2 min easy
Pre-set the monitor for 60 minutes. Row seven intervals in a pyramid of 4-6-8-10-8-6-4, with two minutes at light pressure after each interval. A four minute piece, then two light, a six minute piece, two light and so on.



BUTTON SEQUENCES
Button sequences are provided to help you set up your PM3, PM4 or PM5 for the daily workout. Always starting from the Main Menu, press the gray buttons on the right as indicated by the sequence: "A" corresponds to the top gray button on the right, "B" corresponds to the second gray button on the right, and so on down through E.

Short
PM3/PM4/PM5: Just start rowing or press A once

Medium
PM3/PM4: B-D-C-D-B-A-C-C-C-C-C-A-A-A-A-B-B-E
PM5: B-D-D-A-D-B-A-C-C-C-C-C-A-A-A-A-B-B-E

Long
PM3/PM4: B-D-E-D-B-B-B-A-A-A-A-B-B-E-D-B-B-E-D-B-B-E-D-D-B-A-B-B-E-D-C-C-D-C-E-D-C-C-E-D-C-C-E-E
PM5: B-D-D-D-D-B-B-B-A-A-A-A-B-B-E-D-B-B-E-D-B-B-E-D-D-B-A-B-B-E-D-C-C-D-C-E-D-C-C-E-D-C-C-E-E

ROWFit Spokane is a “Lifeskills Wellness Agency”. It is based upon the principal of a whole person paradigm for fitness training and wellness.

https://rowfit.club

Operating as usual

05/05/2020

Help support our closed business by ordering your personal "High Quality" Washable 3 Layer Cloth Face Masks

Help Keep Our Rowing Team "The SPIRIT" (Spokane Indoor Rowing International Team) Alive!

100% -2 Layer Polyester Fabric
3rd Layer of a Soft Non-Woven Liner
Adjustable Nose Bridge
Anti Dust
Anti Droplets
Comfortable for All Day Use
Washable Material Makes It Great for Continuous Use

Safe & Secure Ordering Through PayPal Online here:
https://py.pl/1ukcQo

FREE SHIPPING and HANDLING!

05/04/2020

Body Weight Squats and Wall Huggers are two simple exercises that require no equipment AND are very effective. No Excuses about not having a home gym is required LOL

We ALL Know These Things
Sometimes it is nice to Hear Them Again!

10 STEPS TO GETTING RESULTS
BEST STEP 1: REALIZE YOU HAVE A MOTIVATION PROBLEM
The first step on the road to positive motivation is taking a good hard look at yourself. Instead of ignoring your lack of positive motivation, you need to honestly accept that you are stagnating. This can be tough and unpleasant, but it is necessary to recognize.

A lack of motivation often presents itself as ignoring responsibilities or not trying to make positive changes because you are busy doing essentially nothing. Once you realize you have a problem, you can begin to work towards having a more motivational belief.

BEST STEP 2: THINK ABOUT YOUR GOALS
An important part of motivation is having a positive belief to be motivated about. Common motivation belief options include getting in shape, achieving success at school or work, and building a stronger social circle. Take the time to carefully think about your goals and values. Find positive things to work for that will help you to be the best possible version of yourself.

Once you have a broad goal, try to break it down into small, and easily achievable pieces. These can be simple tasks like “get an A on my next test” or “lose five pounds by the end of the year.” Pick a small goal that you know will be beneficial to your main motivation goal and possible for you to accomplish.

BEST STEP 3: CREATE A SCHEDULE OR ROUTINE
Many people find that the best way to stay consistently motivated is to create a daily routine or schedule. This can include simple and positive things like cleaning a room, showering, walking to work, or meditating. You want to try to fill your day with positive things that hold a lot of values instead of leaving plenty of time for yourself to lay around feeling bored and unmotivated. Some free time is beneficial, but having a regular routine helps you to stick to achieving your goals even on off days.

BEST STEP 4: DO SOMETHING EVERY DAY
When you are really struggling with motivation, you might find yourself simply laying around all day. When you have already spent hours doing nothing, it is very easy to end up falling into a cycle of feeling like you might as well wait to get motivated until tomorrow. Instead of giving into this sort of belief, you need to push yourself to do something positive every single day.

This does not mean that you should be spending everyday wearing yourself out with tricky tasks. Instead, it simply means that you need to do something that pushes you farther towards your goal. This can mean writing one sentence in an essay, washing one dirty pan, or applying for one job. Just a little bit of positive responsibility can give you the confidence and drive to do further tasks.

BEST STEP 5: GO EASY ON YOURSELF
It might seem counterintuitive, but being too harsh with yourself can actually be extremely detrimental during your journey to get motivated. Therefore, it is essential to avoid hating yourself for your lack of motivation. If you do not recognize your own self worth, you may feel like you do not need to bother with improving yourself and bettering your circumstances.

Take the time to appreciate your past, present, and future actions and emotions. Motivation is all about feeling positive, so it can be helpful to have a positive belief and outlook. Take the time to thank your past self for choosing a healthy meal, or support your future self by going to bed on time. Practicing self love values instead of values filled with self hatred can help to convince you that you are worth the goals you are trying to achieve.

BEST STEP 6: AVOID GETTING TRAPPED IN EASY DISTRACTIONS
As more and more studies are finding, the modern environment is incredibly bad for long term focus and motivation. Doing things like clicking various links on Reddit or watching a YouTube compilation cause a quick little burst of dopamine in the brain. It seems so short and simple that you find yourself mindlessly chasing that dopamine burst.

This can end up causing you to waste hours that could be spent on more positive tasks. If you wish to do things like play a match in Rocket League, binge watch something on Netflix, browse Reddit, or scroll through a webcomic, try to set a strict time limit. Tell yourself that you can do the activity for just 15 or 20 minutes, and stop immediately when your time is up, even if you have not completed the activity.

BEST STEP 7: TAKE CARE OF YOUR BODY
Motivation might seem like a mental thing, but the reality is that it also has a physical component. When you are poorly fed and out of shape, your brain cannot function in its most positive condition. Even if your primary motivational goal is not getting in shape, it is a good idea to try to make your diet and exercise habits more positive.

In general, it is best to eat meals based on fresh vegetables, fruit, whole grains, and lean proteins. Snacking on processed junk food and fast food every day can greatly impair your motivational journey. Exercise is another excellent motivational tool. Physical movement helps to flood your body with hormones that decrease stress and increase happiness. Even if your values do not include a ripped six pack, you should at least try to spend 20 minutes weight lifting or running a few times a week.

BEST STEP 8: PRIORITIZE SLEEP
Exhaustion is one of the main enemies of positive motivation. It can be almost impossible to have drive and dedication when you just want to curl up in bed and sleep. Your sleep values should be somewhere between seven to nine hours of sleep each night. It is generally best to go to bed at the same time and wake up at the same time every morning.

If possible, avoid using the phone or computer right before bed because you might end up staying awake on Reddit, Instagram, or Facebook, clicking link after link, instead of sleeping. You can further improve the positive quality of your sleep by avoiding caffeine for six hours before bed, sleeping in a dark room, and only using the bedroom for sleep.

BEST STEP 9: FIND WAYS TO GET INSPIRED
In the beginning, it is easy to get motivated. You might imagine attending your wedding in a year and think “I should definitely lose weight for that.” However, as time passes, it is easy to forget about the positive reason you were so inspired to begin your motivational journey.

It is helpful to take the time to remind yourself of the belief and values that got you started in the first place. Consider using an inspirational photo as a phone background, reward yourself with a small treat when you meet a benchmark on the way to your goal, or stop and think about how far you have come since you began.

BEST STEP 10: DON’T GET DISCOURAGED
The reality of life is that no one can have positive and motivated values every day. No matter how long you have been succeeding in your goals, there will come a day when you wake up and just do not want to do anything. Keep in mind that motivation is a habit you are trying to build, so consistency is more important than perfection. Instead of giving up the second you lose motivation, remember that tomorrow is a new day, and start up again.

Even if you do not give up entirely, it is easy to avoid being motivated about certain values by telling yourself that there is no point in doing them if you cannot do them perfectly. This type of discouragement is more subtle, but it can be just as detrimental to your long term happiness.

04/28/2020
04/25/2020

APRIL 25, 2020
Indoor Rowing Workout

SHORT
6 x 500m / 1 min easy
Row six 500 meter pieces. Row for one minute at light pressure between each 500.




MEDIUM
10,000m with rate changes every 2000m: 22-24-26-24-22
Row for a total of 10,000 meters at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 22 spm, 2000 meters @ 24 spm, 2000 meters @ 26 spm, 2000 meters @ 24 spm, and 2000 meters @ 22 spm.




LONG
2 x 8000m rate change 22-24 / 5 min easy
Row two 8000 meter pieces. In each piece change the rate every 2000m. The first 2000m @ 22 spm. Then 2000m @ 24 spm. 2000m @ 22 and 2000m @ 24. Row for five minutes at light pressure during the rest period.



BUTTON SEQUENCES
Button sequences are provided to help you set up your PM3, PM4 or PM5 for the daily workout. Always starting from the Main Menu, press the gray buttons on the right as indicated by the sequence: "A" corresponds to the top gray button on the right, "B" corresponds to the second gray button on the right, and so on down through E.

Short
PM3/PM4/PM5: B-A-E

Medium
PM3/PM4/PM5: B-A-C

Long
PM3/PM4: B-D-C-D-B-B-B-B-B-B-B-B-A-C-C-C-C-C-A-A-A-A-B-B-B-B-B-E
PM5: B-D-D-A-D-B-B-B-B-B-B-B-B-A-C-C-C-C-C-A-A-A-A-B-B-B-B-B-E

Location

Telephone

Address


7 S. Howard Street
Spokane, WA
99201

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