Typically, there are FOUR excusses women make that sabotage their fitness goals:

1. Motivation!  How do I get started and how do I stay motivated?? I need a buddy.

2. Scheduling! I’ve got so much going on in my life, how do I fit exercise into my routine?

3. Price!  Boot Camps typically cost $200-300.00 a month…I can’t afford that!

4. Fitness Level! I’m too de-conditioned, too old, too slow, or too lazy for Boot Camp.

I have the solution YOU’RE LOOKING FOR…

My Outdoor BOOT CAMP for women is a challenging and fun experience that produces results in every age and fitness level so far.

This year, I am offering the most amazing deal ever!! $50 per month for membership! That’s right, every Saturday and Sunday for one hour! My Boot Camp list is growing, sign up now!

Join women, just like you, who want to make a difference in their health and looks. The teamwork and camaraderie past participants shared help to boost their activity levels, which translated into greater weight loss and high confidence gains. Boot Camp helps to form new bonds of friendship and reinforce the idea that YES YOU CAN transform your body into the person you deserve and want to be!

Read what boot campers had to say last year:

“I love being outside and all the diverse activities. It’s not boring! The minute drills are a killer. But you can do anything for a minute! I lost 9 pounds already!” —Rose H.

“I had so much fun. The activities were challenging enough to push you but still make you feel successful.”—Jenn S.

“Good combination of aerobic and strength exercises.”—Martha D.

“Reminded me of high school work outs in the open air!”—Airies S.

Fitness Boot camps have become so popular.  As a personal trainer and a person who delights in all forms of fitness, I thought it would be right up my alley to form a boot camp…and so the inception of BLAST BOOT CAMP emerged.

I and another fitness fan decided to create  fast and fierce exercise regimens for women on the go.  Like most boot camps, ours is a no-nonsense, high intensity combo of cardio. and resistance training.  Last year, I participated in a local boot camp which brought about the fast changes in my body  was looking for…what was missing was the camaraderie of my fellow boot campers and FUN!  For all of us, the main goal was to shed those unwanted pounds, but there was no support system in place when you needed someone to talk to, when you hit your first short-term goal you were on your own and alone to pat yourself on the back, and if you had questions about calories, or fiber, or proper biomechanics (I’m a real stickler on this one you guys), our coach should have addressed the issue.

OK, so there were no hand outs or tips to read weekly, no newsletter, no incentives, no outings, no lectures, or sense of community with my fellow boot campers.

That’s OK.

In any position I have worked in or company I have formed, I did so successfully because I was fortunate enough to have experienced others before me either not do it quite right or fail all together.

If you’re in Bergen County, NJ and you want to experience a boot camp done right, come to my FREE meet and greet mini boot camp this Sunday.

Join Blast Boot Camp in a FREE 45-minute outdoor fitness walk with stops at BLAST ZONES for targeting and toning muscles.

• Power walk  •  Climb stairs

• Short sprints  • Stretch

• Learn 10 fat-blasting moves without equipment

Bring yourself, a friend,and a bottle of water!

Sunday, May 16, 2010 at Van Saun Park, Paramus, Parking Lot 10

10 a.m. sharp

RSVP: blastbootcamp@gmail.com

Let’s have FUN!

Happy Spring!

I hope each of you are enjoying this wonderful weather today. Spring is one of my favorite seasons.  While winter is the time to nourish the body and allow time for rest, to conserve and build the body’s qi (vital energy), springtime seems to invoke a natural tendency for all of us to want to create a healthier food plan, begin or re-evaluate our fitness goals, and cleanse and detoxify our systems with the young greens that are beginning to grow.

Increasing physical activity, as well as the amount of natural fiber we eat, helps rid the body of all that waste accumulated over the winter. One way to detoxify the body and vitalize all body systems is through juicing. Juicing is always a great idea no matter the season.  Fresh organic produce invites clean, vibrant enzymes to flood our body’s cells with energy.  According to Chinese Medicine, the organ most associated with spring (and in need of cleansing at this time) is the liver.

Juice for Liver Sake!

Carrot-celery and carrot-parsnip juices are excellent aids in detoxification. Carrot-beet helps the liver and kidneys. Sprouts can be juiced, too, for their live enzymes and rich nutrient value. In addition, a little dandelion works well to move a sluggish liver and alleviate such conditions as skin abnormalities.

Ayurvedic Medicine

Spring Into Health:

• Set your alarm for 7am at the latest; preferably earlier as sleeping later will further aggravate kapha (a winter dosha). Massage your body with warm sesame or sunflower oil, followed by a warm shower. Dry skin brushing is excellent for stimulating lymph and sloughing off dead skin cells. Use firm sweeping strokes towards the heart to aid the elimination of fluid. Saunas can be a useful for drying up excess secretions.

• Engage in moderate exercise to get the lymph moving in the body, preventing congestive problems. It is also one of the best ways to stimulate a sluggish digestion and aid detoxification. Make your yoga practice dynamic and stimulating. Sun salutations are ideal as they build up heat, working all the major muscles. Kappalabhati pranayama is also good for generating internal heat and burning toxins.

•  A spring Ayurvedic diet recommends more bitter tastes (ex: herbs such as dandelion), as well as spicy (ex: fresh ginger herbal tea). These tastes open the channels of elimination, clearing excess mucus and moisture from the body. Reduce kapha-aggravating sweet, sour and salty foods which could cause water retention at this time. In common with the winter diet, minimize raw and cold foods, favoring warm, lightly cooked meals. Lighter grains such as quinoa, millet and barley are all Kapha reducing, but minimize wheat dominant foods.

•  Use a neti pot to give the nose a daily rinse with warm, salt water over a sink. This not only helps ward off colds and hay fever, but will also improve your pranayama. Read David Frawley’s ‘Neti: Healing Secrets of Yoga and Ayurveda’ which includes information on adding herbs to your neti to aid detoxification.

•  For a spring cold, help clear mucous by eating light, warm, simple foods as you rest. Soup is ideal. Avoid dairy products, sweets, fried foods and bread  made with yeast which increase congestion. Fresh ginger tea is excellent, especially with raw honey added once the tea has cooled down. Raw honey clears mucous and kapha due to its heating, drying and channel clearing effect. It is the best sweetener for kapha types and is good for all in spring.   (www.http://www.yoga-abode.com)

When in doubt about your fitness or nutritional needs, seek professionals in these fields for answers. Always check in with your doctor to review any concerns, make an appointment for a check up, or have your blood checked for vitamin/mineral deficiencies.

With that said, I had to retype it vertically so I am only going to to show two meals.

Day 1

Pre-workout Snack

2 apple slices, w/peanut butter and 1 L of water.

Breakfast

2 wheat-free waffles, 2tsp syrup, 1tsp soy butter,  10 whole blueberries.

1 oz. glass of Gary Null’s Green Stuff in water.

Snack

6 almonds

Lunch

Small salad: red and green leaf lettuce, tomato, and 1/4 c. pumpkin and sunflower seeds, 2 tsp. olive oil and lemon.

1 c. water.

Snack

1 vanilla soy yogurt with dry cranberries.

1 c. green tea

Dinner

1 c. squash soup, spelt croutons (4), large salad with 1/4 c three beans mix, celery, green onion spinach, drizzle olive oil and one tsp. red vinegar.

1 8 oz. water w/lemon

Day 2

Pre-workout Snack

1 millet toast with tahini and blackberry jelly, 1/2 lrg. banana

1 L water

Breakfast

scrambled tofu with tumeric and peper, 1 veggie burger patty

1 oz. glass of ‘Gary Null’s Green Stuff’, Red Stuff’ and ‘Suprema C’ in water.

Snack

10 grapes

Lunch

1 c. tempeh w/salsa, 1 c. edamame steamed with a pinch of salt

1 c. water.

Snack

1 lrg orange

1 c. green tea

Dinner

4 oz salmon w/tomato, cleaned capers (removes a lot of salt), steamed bok choy w/lemon

1 8 oz. water w/lemon

1 c. herbal tea w/lemon

We got a lot of snow, so keeping up with my usual outdoor activities was challenging. The good news (I think) was that shoveling heavy snow gave me a total body workout with major emphasis on my core and arms.  Proper body mechanics (bending hips and knees rather than at the waist and lower back) allowed me to do it ALL over again the next day when seven more inches fell in my area.

I was prepared for this storm, so I had plenty of ingredients and loads of time to prepare my meals and divide them for the week.

Moment of Weakness:

I did have some cabin fever, so I did snack a little more than usual. By day two of shoveling, I was sore all over, and therefore, I decided to give my body a break from any workout (especially triceps moves) for at least 24 hours.

How did you do this week?  I’d love to hear from you.

Week 2…Let’s Do It!

http://community.fitnessanywhere.com/blogs/mfp_interviews/archive/2010/02/19/trx-facebook-featured-member-barbara-sanchez-reichert.aspx

Equipment: What I am using

• TRX: suspension training.
• Kettle Bell: 10 bs.
• Jump rope

Equipment: What YOU can use

• Why TRX?  if you don’t have one or if you have injuries or physical limitations in which you need this external device assistance OR you are an exercise buff looking to increase intensity and progress your training to reach optimal wellness, order your TRX here: http://www.fitnessanywhere.com/
• No TRX and no musculo-skeletal limitations: use your own body weight and gravity
• Weights (5-10 pounds to start)
• Jump Rope

TRX Workout: SUNDAY
Dynamic warm-up: 1 Set/15 reps each
–squats
–side lunges
Workout: 2 set/15
–45 degree row
–squat/row combo
(Jump rope: 1 minute)
–front squats
–chest press
(Jump rope ski leg cross sagittal plane: 1 minute)
–plank (forearms): 30 secs
–mountain climbers (on hands): as fast as I can to fatigue
–plank (forearms):about 45 secs
–mountain climbers (on hands): as fast as I can to fatigue
Cool Down
On mat: cobra and child pose 2x/30 secs
On TRX: Long torso twist & Offset Hip Hinge (love those!) 30 secs ea.

MONDAY
AM: Walk–jog–sprint drills on track (2-4 miles)
PM: TRX 1 set/15 reps each.  Cross balance lunge (using toe taps) and crossover squats

TUESDAY
AM: Fast paced walk (80%) with alternating sprints (20%) incorporating hills and flat ground (60 minutes)
PM: TRX 1 set/15 reps each  High Biceps Curl and Triceps press (feet staggered)

WEDNESDAY
Outdoors: Jump rope and sprint drills (30 mins)
TRX: (eccentric concentration) Deep squats ( TRX in one hand, 10 lb. kettle bell in other, ascending from squat into shoulder press) followed by 10 minutes of free-form, air boxing.

THURSDAY
TRX Dynamic Warm-up: 1 Set/15 reps each
–squats
–side lunges
Workout TRX
Suspended Plank with Abd. (under anchor): Low intensity 1/15
Mountain Climber: High intensity 1/15
(jump rope side straddle): 1 minute
Suspended Plank with crunches: 1/15
(jump rope Alt. footstep): 1 minute
Cool Down
On mat: cobra and child pose and quad stretch: 30 secs.
On TRX: Upper back stretch and seated figure-4 stretch: 30 secs each

FRIDAY
Repeat Monday

SATURDAY
Repeat Tuesday

Living in the Tri-state area (during inclement weather) makes outdoor workouts difficult.  Once the Spring arrives, I will create a more “Boot Camp” style regimen for myself using a combo TRX, weights, and walk-jog-run drill. I will post pictures and/or video you’ll find easy to follow.

Start Date: Feb. 21st.

• I will be posting my food plan
• My general thoughts
• My workout for the next 6 weeks into the beginning of April…stay tuned!

Note: Always check with your doctor before starting any fitness regimen.  A thorough check up can’t hurt and should be done every year.  Many of the routines and diet plans that I create for myself may not be suited for you.  Ask me questions so I can help you if you have any limitations.

Losing fat is a combination of many factors.  The first of two factors I will discuss is clean eating. What do I mean by “clean” eating?  The unprocessed whole foods (preferably certified organic) which make up any given meal of the day. To accomplish this task, try to stay away from as many pre-made, packaged, processed meals as possible.  As convenient as they may be, these meals are usually loaded with chemicals, preservatives, artificial flavoring and coloring, excess sodium, and hidden toxic fats.  Try to buy a variety of fresh ingredients including an array of spices and herbs to flavor your food rather than use sauces and butters.  For snacks, peanut, almond and tahini butters are wonderful protein-filled spreads you can use on a crunchy apple or on veggies.  While dried fruit, nuts, and yogurt (soy or traditional) make the perfect snack you can carry anywhere.

Buying and eating clean is as important as how much and how often you eat.  I personally love fitness magazines.  I read them all, but I have two huge favorites—Oxygen magazine (for women, but anyone can benefit) and On Fitness (which is for men and women).  If you read the personal stories of either the fitness models or the everyday enthusiasts, such as you and I,they all share similar nutritional stories such that they eat small meals every three to four hours.  Our bodies require energy to function.  By today’s standards, most Americans eat three meals a day, but if you want to live at your optimal potential, if you want to make positive, noticeable changes in your life—feed your body good food and feed it the energy it needs consistently throughout the day.   Examine this scenario: OK, it is 7:00 AM, you feed your body white bread with butter, coffee, milk, and white sugar (or if you’re like many Americans, you skip breakfast all together). By noon you go out with some friends from work and have several ounces of beef on white bread with fried potatoes and a soda.  Maybe a piece of fruit at around 3:00PM and by 7:30-8PM you are famished and ready to gorge on anything in the kitchen before dinner hits the table.  For dinner, you might have steak, rice, salad, and a glass of beer or two.  Does this sound familiar to some?  This menu is neither “clean” nor is it comprised of 6-8 small meals, which are needed to fuel your body, maintain a robust metabolism, or get you ready for your next work out.

I’m not saying you can never have a drink with dinner, nor am I saying stay away from birthday cake forever, but a couple times a week is not a good idea either.  If you want to lose fat, we must omit a number of foods and bad habits from our daily life. For example, eating muti-grain bread is much better than white bread.  Having one of the spreads I mentioned rather than butter provides healthy oils (fats) that your nervous system requires to function along with protein for your muscles. If I began to dissect each food or brand, this blog might never end.  If asked what two items should be omitted immediately, I would choose refined sugar and hydrogenated oils.

The extreme temperatures  at which hydrogenated oils are created make them so that they cannot be nutritionally utilized by the body.  These oils are profitable to the companies they are peddled by in that they extend the product’s shelf life.  Chronic and systemic inflammation has been studied and discussed among scientists for many years.  I have personally witnessed in myself and in my clients an astounding increase in inflammatory symptoms and disease. In the Jan/Feb 2010 addition of Well Being Journal, Susan Smith Jones, Ph.D states in her article: Reversing Inflammation, The Use of Antioxidants to Prevent Chronic Disease, “Prolonged inflammation…produces a continuous onslaught of free radical damage that left unchecked for years often leads to various types of cancers.”  Jones states,  “Diet and lifestyle are foundational in supporting the body’s efforts to maintain optimal health.  The standard American diet (SAD) is often full of trans fats (from partially hydrogenated oils), refined sugars and excessive amounts of animal foods, all of which promote inflammation.  The SAD of today has about 50 times as much omega-6 fats as the diet of our ancestors a century ago and is radically deficient in omega-3 fats.  Omega-6 in excess promotes inflammation, while omega-3 is anti-inflammatory.”  Three years ago, I asked my doctor to test me for food allergies.  Many of my favorite foods, which I often did not rotate in my diet, became allergens my body fought off as foreign substances causing low-level inflammatory responses.  Eventually this chronic inflammation caught up to me and I noticed something was very wrong.  Knowing what foods I was allergic to saved my career and, I know, in the long run saved my life.  Are my eating habits perfect? No they are not, but I work on my nutrition and the amount I consume per day EVERYDAY.  I urge you to do the same.

The second ingredient to successful fat loss is exercise. In the past we have been introduced to aerobics and step class, steady-pace 60 min walks and today, boot camps are on the rise.  So which one works?  They all work.  They achieve different things for different people in different circumstances.

So, the real question should be, what is YOUR GOAL?

It is recommended that all sedentary individuals exercise at least 30 minutes every day at a moderate intensity.  If your goal is simply to begin an exercise regimen, you may want to take two -15 minute walks and work up to 30 minutes/day, and then eventually 60 minutes /day. If you have type II diabetes, as more than 23 million Americans now have, you might be interested in the newest correlation between exercise and lowering your glucose levels.

Researchers followed nine men with type 2 diabetes, to compare their blood glucose levels after 60 minutes of low-intensity cycling versus 30 minutes of high intensity cycling. In the study, published in the Journal of the American College of Sports Medicine, research participants took the same medication and consumed the same prepackaged meals leading up to the exercise trials. Blood tests taken during an analysis 24 hours after the exercises showed that the lower-intensity cycling lowered blood glucose levels by 50 percent, versus a 19 percent reduction after high-intensity cycling.

http://www.rodale.com/diabetes-and-exercise?cm_mmc=DailyNewsNL-_-2010_02_11-_-Top5-_-NA

Finally, you might be among the many exercisers who have hit a plateau where your weight hasn’t budged and/or your routine has become rote.  At this point, increasing the intensity of the workout , or changing the routine completely might demonstrate the outcomes you need to fulfill your goals.

If your mission is similar to the latter, you are in luck because this happens to be part of my goal in which I will outline.  My first goal was to increase my VO2 Max, which I plan to accomplish outdoors with adding sprint intervals, slow jogging, and jump rope.  Working as hard as I can during my workout (utilizing 70% of my VO2 Max), I involve all of the muscle fiber types (slow twitch fibers made for endurance, fast twitch for short duration and power and combination type fibers).  Chronic light exercise (less than 40% VO2Max) recruits and causes training effects in only the type 1 fibers that are slow, generate low force, and resist fatigue.  This fact has important implications in the specificity of training and the potential for transferring training effects from one activity to another.

Another benefit to increasing VO2 Max, by way of high intensity interval training (HIIT), is the ability to increase post-exercise oxygen consumption (EPOC).  EPOC is the actual amount of calories (energy) the body continues to burn after a workout is over and is needed to restore homeostasis.  Basically, during the recovery phase (your post-work out phase) your body is burning more calories beyond your exercise routine (this is a good thing).  This does not happen during slow, mild exertion. Like VO2 Max, EPOC is facilitated and maximized during HIIT or rest-based training which is characterized by give-it-all –you-got training until you can’t workout at that intensity and then resting completely until you’re ready to push again.

To summarize, if one works to their highest potential, at their level of perceived exertion using sprints, cycling, runs, jump roping plus adding strength training with weights and their own body weight, and changes the routine every 4-6 weeks (for example) and incorporate a clean diet, is it fair to say that an increase of VO2Max, a decrease in the percentage of fat, and an increase in muscle strength and tone can be achieved at a faster rate?  Yes.

That’s my goal. My next blog will be my personal exercise prescription.

Note: Always check with your doctor before starting any fitness regimen.  A thorough check up can’t hurt and should be done every year.  Many of the routines and diet plans that I create for myself may not be suited for you.  Ask me questions so I can help you if you have any limitations.

We know that the heart is a muscle and it must be exercised to stay healthy and strong.  We also know that the stronger the heart is, the more blood is pumped out and the more O2, via our blood, gets delivered to our muscles. Once O2 is diffused into the muscle cells, its job is to reach the mitochondria (the “power house of the cell”) where it is used in the production of adenosine triphosphate (ATP). ATP is the energy muscles need to do work. This sounds pretty important, huh?  I bet you want to know how is O2 consumption measured during exercise?

Oxygen consumption (Vo2) is the volume of O2 inhaled minus the volume of O2 exhaled. It is usually measured in a lab with some sophisticated testing apparatus by medical students, scientists, or elite athletes and coaches to determine these measurements. VO2 Max is the maximum amount of oxygen (O2) that an individual can utilize during intense or maximal workouts.

Oxygen rises linearly with exercise intensity until the O2 consumption plateaus, even if intensity continues to increase.  The point at which oxygen plateaus is the VO2 Max. VO2 Max is a great indication of your cardiovascular fitness and has synonymously been used with the terms aerobic or cardio fitness.  The take home message is this: if you exercise and begin to increase your intensity, you will increase your cardiovascular fitness or VO2 Max.  If your muscles get stronger and more efficient during their workout, they will be better able to utilize O2.  The more the muscles get a work out, the more capillaries are made in the muscle tissue.  More transport capacity (capillaries) for blood equals more O2. This sounds great!

“I don’t have access to this expensive testing apparatus so how will I know if I am increasing my VO2 Max?”

There’s really a few ways to do this, but I will out line two simple ways:

1. Monitor your exertion.  Go to your local high school track. Use either a fast paced walk, a jog, or full-out run, count how many laps you can do before you physically cannot go on any further.  That number is your base.  From now on, your goal must exceed that number of laps.  To mechanically fatigue at any number beyond your base would indicate an increase your estimated VO2 Max.

2.  If you want to measure your estimated VO2 Max using a calculation rather than your perceived exertion and number of additional laps ran, use the Balk Test: You’ll need a stop watch and a 400m track.

Note: 1609.344 meters= 1 mile

• Pick a day that’s not windy, set your watch to beep at the end of 15 minutes, and take the track for 15 minutes.

• Calculate the total number of meters walked, jogged, or ran.

• Use this formula (you may want to use a calculator)

(((Total distance covered /15) – 133) x 0.172) + 33.3

Example Case: 40 y/o non-athletic female:

1600m  / 15 = 106.6667

106.6667-133 = -26.33333

-26.33333 x 0.172= -4.529333

-4.529333 + 33.3 = 28.77067 (note she falls within normal limits for her age)

Non-Athletes

Age     Males   Females

30-39    39-48    30-38

40-49    36-44     26-35

50-59  34-41    24-33

NOTE:  Environmental factors have a lot to do with our cardiovascular system. Heat and humidity can put us at risk for heat injuries, so please see your doctor, drink water every 10-15 minutes, and wear wicking materials when you exercise.  If you’re in temperatures that are cold and blustery, be aware that some of you may do better in colder weather then in the heat.  As it gets warmer, conduct your exercise indoors or start your workouts before sunrise or at sunset.

There are other variables such as heart rate (HR) and the amount or percentage of aerobic power to use per fit or unfit individuals. However, this is as far as I will go for right now.  If you have any questions, please send me a comment and I will write you back.

Go estimate your VO2 Max and join me tomorrow as I discuss how to achieve fat loss and how it ties into VO2 Max!

Note: Always check with your doctor before starting any fitness regimen.  A thorough check up can’t hurt and should be done every year.  Many of the routines and diet plans that I create for myself may not be suited for you.  Ask me questions so I can help you if you have any limitations.

According to the Centers for Disease Control (CDC), “The most common heart disease in the United States is coronary heart disease, which often appears as a heart attack.  In 2009, an estimated 785,000 Americans had a new coronary attack, and about 470,000 will have a recurrent attack.  About every 25 seconds, an American will have a coronary event, and about one every minute will die from one.”  www.cdc.gov/features/heartmonth/

As important as this information is, today’s blog is not about the explanation of heart disease nor is it about how to talk to your doctor if you suspect you have heart disease.  Although, if you suffer from shortness of breath, fatigue, cold sweats, nausea, chest, arm, jaw, or even back pain, seek medical attention.  Heart disease is preventable…and is the subject of today’s blog.

On January 1, 2010 I created a brief New Year’s resolution blog where I briefly outlined a couple of my 2010 goals and eluded to a few surprises up my sleeve.

Surprise #1:  It’s A Doozy!

In Oct. 2009, I had increased my cardiovascular fitness, decreased my percentage of body fat, was muscularly tone and full of energy.  I accomplished all this in about four months.  By early November, I looked and felt like I was sixteen even though I will be 42 years old this month.  As the holidays approached and the cold weather was beginning to blow in, I foolishly began to abandon my training protocol and clean eating habits, which had already become just that—a habit.  So why did I mess it up?  Habit? All that aerobic fitness, lean muscle mass, increased metabolism, lower body fat content was slowly starting to reverse itself.  A few weeks became a month and a month…well, here we are in February.  I’m de-conditioned, over weight, and once again tired.  Here’s the good news—I know I can get it all back.  I’m starting from scratch and at square one.

For the next few months, I will be tracking my fitness goals, my progress, outlining my training routines, my diet, and my personal battles and triumphs with YOU every week.  It’s OK if you’re a month ahead of me on your fitness goals—great!  Keep it up!  However, if you’re stuck in a rut with your fitness goals, or want to boost your cardio/fat blasting work out, or you have plateaued, stay tuned and send me your comments.

Many of my friends have heard me say this mantra, “I’m The Reason! I’m The Reason!!!” and then I kiss my biceps.  It started as a joke but it really stuck with me and got me motivated. I’ll end every week with my mantra.  Find one for your self that will get you psyched for your work out—it really works.

Today, I’m going to list my three fitness goals.  For the next three days I will define my goal and outline the parameters in which I hope to achieve that goal (my workout prescription, my diet, my mind-set).  On the fourth day, the challenge begins!

Writing Goals

Short-term goals vs. Long-term goals:

Short-term means pretty immediate and long term is what you expect to accomplish…and maintain!

Your goals should be precisely written but reasonable.  Don’t expect to lose 3-5 pounds a week…that’s unreasonable and dangerous.

My long-term goals: (Feb.-May)

1. Increase VO2 Max (cardio fitness) by 20%
2. Decrease fat by 8-10 points
3. Increase overall muscle strength and tone

Join me tomorrow as I discuss what VO2 Max is, and how to achieve an increase!

Note: Always check with your doctor before starting any fitness regimen.  A thorough check up can’t hurt and should be done every year.  Many of the routines and diet plans that I create for myself may not be suited for you.  Ask me questions so I can help you if you have any limitations.