Warm up:
- Brisk walk or jog for 6 minutes

Endurance Run Workout:

- Run 3 minutes (70-80% of your max) at 1.5 – 2.5% incline
- Brisk walk 3 minutes at 10 to 15% incline
- Side steps/hops for 3 minutes; 1 and 1/2 min on both sides at 3.o% incline
- Jog 3 minutes (50% of your max) at 5 to 6.0% incline for a total of 1 mile (repeat if needed)

- Run 3 minutes (80-90% of your max) at 1.5 – 2.5% incline
- Brisk walk 3 minutes at 10 to 15% incline
- Side steps/hops for 3 minutes; 1 and 1/2 min on both sides at 3.o% incline
- Jog 3 minutes (60% of your max) at 5 to 6.0% incline for a total of 1 mile (repeat if needed)

- Rules; no hands/ no holding on! Time yourself and post your results! Beginners, modify and scale the speed and incline if needed.

Word today:  Diversity “We have become not a melting pot but a beautiful mosaic. Different people, different beliefs, different yearnings, different hopes, different dreams.” – Jimmy Carter

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A recent meeting reminded me how a client made the leap to the fast lane and brought me back to why we, here in the fitness business, do what we do. I met a lady that reminded me why I am in the business of saving lives.

A club member walked up to me and asked if I was the owner. Even though I am a positive person, my first reaction was, ‘Oh Boy,’ I was going to get an ear full. To my surprise, her exact words were, “Your gym has saved my life.” I smiled and asked her to tell me more.

She proceeded to tell me how she had not worked out for over 20 years and the day she walked into my club 4 months ago might have been the worst day of her life. Ironically, something had brought her to my club that day. She then said it was due to the friendly young man (Jim, one of my staff members) that showed her around and convinced her she had no more time to just think about joining. Because you see, she had been thinking about it for over 3 years and it wasn’t until that day about 4 months ago that she got the courage to walk into the club.

As Jim talked with her, she made every excuse in the book not to commit so she could walk out of the gym without joining. To Jim’s credit, he knew if she walked out that day she might never get the courage to come back. He encouraged her to get out of her comfort zone and do what was right for her health, happiness and overall well being.

Today, the good news is she has lost over 20 lbs and feels like she’s 10 years younger. She has even found a boyfriend and is planning a trip to Hawaii this summer! She eagerly told me she’s already bought the bikini she is going to wear.

Sometimes we need to get out of our comfort zone and have people challenge us to make a decision that might not be the most comfortable. Don’t live life in the slow lane all the time, sometimes you need to veer into the fast lane and be pushed, just like this courageous lady did.

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Full Body Workout Routine:
- do each animal exercise for a distance of 50 meters (beginners 25 meters) (beginners will need to scale and modify the crawl and walks)
- Alligator crawl
- Bear walk (adv; use kettle bells)
- Bunny hop
- Crab walk
- Duck walk
- complete 5 rounds, beginners 3-4 rounds. Post your time and how many rounds you did!

“…The answer is simple:  Practice Wellness”

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Warm Up - 400 meter run

Shoulder Workout Routine:

- 20 push ups

- 50 jumping jacks

- 20 hand stand push ups (beginners can do pike push ups or if needed, just hold the position for 20 seconds to modify)

- (3-3-3) clean and jerk This exercise is more for advanced weight lifters and bodybuilders; aim for starting at 125lbs to your body weight or max) Beginners can still do this exercise and start with a broomstick to learn from then a 45-65 lb bar until you have the right technique to move higher in weight.

- Repeat the circuit 3 times. Beginners modify and scale to fit your level.

Nutrition=  the science of utilizing healthy food to support life.

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“When you are strong enough to love yourself 100%, good and bad – you will be amazed at the opportunities that life presents you.” ~ Stacy Charter

Anyone with children growing up in the mid to late 90’s is probably familiar with the saying “To infinity and beyond!” Buzz Lightyear made that phrase famous throughout the movies Toy Story and Toy Story 2. Although mathematicians have pointed out that it is not possible to go beyond infinity in mathematics (or even to reach it), there are no limits to what you can accomplish if you allow yourself to imagine and believe.

To complete the thought in Stacey Charter’s quote in the subhead above:

“There comes a time when you have to stand up and shout: This is me damn it! I look the way I look, think the way I think, feel the way I feel, love the way I love! I am a whole complex package. Take me…or leave me. Accept me – or walk away! Do not try to make me feel like less of a person, just because I don’t fit your idea of who I should be and don’t try to change me to fit your mold. If I need to change, I alone will make that decision. When you are strong enough to love yourself 100% good and bad – you will be amazed at the opportunities that life presents you.”

The art of loving yourself begins with self-acceptance. They are essentially the same. You begin loving yourself when you stop rejecting yourself. When you practice self-acceptance of your feelings as they are now, you will experience real changes in consciousness. Once you love and accept yourself, a world of potential will open up. Here are 7 steps to finding your potential:

1. Reflect on your life: Spend 20-30 minutes daily quietly reflecting. Open up your mind and just think, analyze, consider, ponder, contemplate, imagine, visualize and dream. Capture these thoughts by writing them down so you can re-read later. As Albert Einstein said – “Imagination is everything. It is the preview of life’s coming attractions.”
2. Become an optimist: If you’ve been stuck on stinkin’ thinkin’, you’ve only created an anchor in your life that’s keeping you down. Always look for the positive in every situation.
3. Set a goal: Set a lofty goal that stretches you outside of your comfort zone. As Napoleon Hill said – “A goal is a dream with a deadline”
4. Define who your role models are: Once you’ve identified them, model yourself after them. If you don’t, you’ll pick up bad habits from all the wrong people.
5. Be grateful: Having an attitude of gratitude invites even better things to come into your life.
6. Become a life-long learner: Let your mind be the sponge it was created to be – commit to learn something new every day.
7. Embrace change: It’s impossible to reach your full potential if you’re not willing to change. Come to the realization that change is good!

Just think – if Buzz Lightyear, the toy, hadn’t imagined he was the real Buzz Lightyear, he would have just sat there on the shelf, in his hard plastic glory with his LED laser light. What are you doing with your talents and abilities? We all realize the importance of physical fitness, but equally important is liking and loving the person you were created to be. By loving, accepting and believing in yourself, your dreams and your imagination, like Buzz’s, could potentially take you “to infinity and beyond!”

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Warm up: jog 800 meters (or 2 laps around the track)

Full Body Workout Routine:

- 50 sit ups

- 25 box jumps (Men = 24″ high W = 15″-20″ high)

- 50 knees to elbows

- 25 box jumps (Men = 24″ high W = 15″-20″ high)

- 50 jack knife sit ups or bent knee for beginner

- 25 pull ups (Beginners / women = 10, use band if necessary)

- 50 back extensions (hold one second each)

- 25 pull ups (Beginners / women = 10, use band if necessary)

- Do the circuit 2 times! …What was your time?

“The person who makes a success of living is the one who sees his goal steadily and aims for it unswervingly. That is DEDICATION.” -Cecil B De Mille

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Warm up: jog 800 meters (or 2 laps around the track)

Workout:
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- 25 sit ups
- 25 hip/leg lift lifts
- 25 v ups with Stability ball
- 15 medicine ball windshield wipers (Beginners = no ball)
- 25 medicine ball leg raises (Beginners = no ball)
- 25 seated medicine ball twists
- do this circuit 3 times; Beginners cut reps in half or do circuit 2 times

Today’s thought: Character -- “Surmounting difficulty is the crucible that forms character.” - Tony Robbins

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Many of you probably grew up in the same era I did where physical education was a mandatory requirement as part of a school’s curriculum. Back then, it used to be several times a week, but today in some school systems, entire semesters will go by without any type of physical education programs offered.

I actually enjoyed PE when I was in school, but I’ll bet many of you could tell a funny story or two about your own experiences back in “gym class days.” Perhaps it was being afraid to undress in front of your peers, and you made up excuses so you wouldn’t have to “dress out” that day and you wound up sitting on the sidelines observing. One thing that wasn’t missing when I grew up was the concept of going outside to play. My friends and I used to play “Kick the Can” and “Dodge Ball” in the street until it got dark and our parents called us in. Heck, sometimes we even stayed out past dark playing. I was always worn out when I went to bed, but I slept like a rock!

Yes the times are certainly different now in that we have to keep a closer watch on our children, not only when they’re inside the home, but outside as well. With technology as it is today, the most exercise some children get is moving the controls on their electronic games or uploading songs on their iPods. Hence, repetitive motion syndrome is prevalent in our children today. This sedentary lifestyle, along with the food choices they are making is needless to say promoting childhood obesity. And so often it’s not just the food choices they make, but those influenced by their own parents!

We were all glad to hear about how First Lady Michelle Obama has launched a major push against childhood obesity, which affects nearly one in five U.S. kids ages six to 19, with one in three being overweight. This epidemic threatens to make the current generation of Americans the first to live shorter lives than their parents! Children as young as eight years are winding up on statins. Bottom line, these obese children are at greater risk for a whole host of maladies, ranging from high blood pressure to diabetes, heart disease and stroke.

What can you do make sure your child doesn’t become obese?

1. Serve healthy meals – Never skip breakfast (Studies show breakfast eaters have a lower BMI than non-breakfast eaters.)
2. Balance the meals – Meals should be a combination of quality carbs and protein. Adding protein helps stabilize blood sugar levels, slow down digestion, and may ultimately leave your child feeling fuller longer.
3. Avoid liquid calories – Don’t serve your children fruit juice and other beverages that contain sugar. Encourage them to drink lots of water.
4. Stock up on non-fat/low-fat dairy products – Kids need calcium, but not the fat and calories from whole-milk dairy products (unless they are under 2 yrs). Switch to skim milk, 1% reduced-fat milk, part-skim string cheese, fat-free or low-fat sliced cheese and fat-free or low-fat yogurt.
5. Fill ‘em up with fiber – Insoluble fiber takes a longer time to chew and provides volume to food without adding a lot of calories.
6. Give them “juicy foods” – Fruits and veggies with high water content can help fill kids up, so they’ll eat less throughout the day.
7. Provide veggies 24/7 – Make veggies available round the clock. They’re low-calorie and nutrient dense. Always have kid-friendly veggies like baby carrots, sugar snap peas, red peppers, cherry tomatoes, cucumbers and even edamame, washed and ready to eat.
8. Limit snacks – Encourage your child to eat healthy 90% of the time and enjoy sweet or salty favorites 10% of the time. Let them choose and plan their “fun foods” each day. This helps remove the feeling of being deprived certain foods.
9. Make eating fun – Cook meals with your children – they’re more apt to eat what they’ve helped prepare. Have a theme night, provide dipping stations, use fun plates…be creative!
10. Be active! – Get your kids exercising and keep them moving. Aim to have them active for an hour a day. You’ll want to limit TV watching and videogame playing. Encourage them to go bike riding, take walks, jump rope, anything that gets them moving!

fitness-advice-motivation/child-obesity/attachment/kids-fitness/”>All three of my children are phenomenal athletes. My son plays football and my daughters are heavily involved in volleyball. I have always encouraged family workouts. They often tell their friends, “Most families go out to the movies for their fun, but my dad’s idea of fun is having a family workout.” Don’t get me wrong – we still do other fun things together, but keeping physically fit is a priority in my family. I don’t want my children or my grandchildren to become part of these statistics, and I’m sure you don’t either. So make physical fitness a family affair – you’ll all stay healthier while increasing the quality of your family life. It’s worth it!

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Warm up: 400 hundred meter run (1 lap around the track)

Full Body Blast Workout Routine:

- 5 minutes pull ups
- 1 min break
- 5 minutes Body weight bench presses (Beginners = 45 lb bar to 1/2 your weight)
- 1 min break
- 5 Minutes deadlifts
- 1 min break
- 5 minutes Body weight back squats (Beginners = 45 lb bar to 1/2 your weight)

In these exercises do as many reps as you can in the 5 minutes time frame. Use the 1 min break to record your reps in each work out. 20 minutes of hell for a Full body blast! How many reps did you do?

Thought for Today: “Rest when you’re weary. Refresh and renew yourself, your body, your mind, your spirit. Then get back to work.” – Ralph Marston

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What do you think of when you hear the word discipline? Perhaps you think about getting in trouble or being scolded by your parents when you were growing up, while your parents thought of what they were doing as training you to behave a certain way so that your actions later in life would be of a positive nature.

Most of us wouldn’t have gotten very far without discipline. Both the Indianapolis Colts and the New Orleans Saints wouldn’t have made it to the Super Bowl without the power of discipline – not only as individual players, but as a team. Each player definitely has their own talents and abilities, but without discipline as a team, they might be like an octopus on roller skates. I love this quote by H. Jackson Brown: “Talent without discipline is like an octopus on roller skates. There’s plenty of movement, but you never know if it’s going to be forward, backwards, or sideways.”

And so it is with exercise, we need discipline that says “I will go for a walk tonight; I will make it to the gym; I will keep my appointment with my personal trainer; I will go even if I may feel tired or if I have other stuff I’d rather do.” You will always have something better to do, something that is more fun or seems more urgent. This is where self-discipline comes in as it pertains to lifestyle changes such as keeping fit, establishing healthy eating habits, losing weight or maintaining a workout program.

You see, your flesh has a mind of its own, and it will give you a million excuses why you shouldn’t do something. The trick is to create mental toughness so that your mind is in control and you train your body to follow suit. When you discipline your mind, you allow yourself to achieve much more than you think you are capable of. How do you discipline your mind?

1. Believe you can change. Throw out the window the negative input others may have thrown at you that has caused you to doubt yourself. Accept that you are an amazing human being and start believing in yourself.
2. Listen to your own thoughts of how you see yourself. Are you putting yourself down? Are you saying you can’t, rather than you can? You are the result of how you see yourself, so if you see yourself as beaten down, incapable and undisciplined, then that’s exactly what you’ll be!
3. Speak positive affirmations. Everyone wants to be affirmed. If you spend time building others up with your words, why not affirm yourself? Select choice words or phrases and write them down as reminders and speak them daily: when you wake up, while you’re driving, when you go to bed at night – every time you think about it. Don’t give up after a week because you’re not seeing results. Stay positive, discipline or train yourself to continue. It’s that perseverance that will be key in seeing transformation.
   

   Brees enjoying the Superbowl win with his family

Before too long, you’ll see your flesh aligning with your mind and you’ll form habits that will help you attain the results to become a healthier you. These tricks will work not only in creating discipline in your exercise or workout program, but in any area of life where you seek improvement. Once exercise habits are established, you’ll find that being disciplined is even easier than you’d ever imagine, especially since just a couple of the benefits of exercise are mood boosts and a healthier outlook. Creating discipline is a privilege and opportunity – so what are you waiting for? It’s time to exercise your power of discipline!

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