| You are ready to begin your fitness program. There | | | | lengthens muscles, improves tendon strength, and |
| are a few things to think about before you begin. I will | | | | increases range of motion for the joint you are |
| let you in on a few mantras that I repeat to myself | | | | stretching (flexibility). Stretching should consists of |
| that help me avoid the pitfalls of trying to be an all or | | | | holding movements without bouncing for 30 seconds. I |
| nothing know it all! | | | | focus on the large muscle groups quads, hamstrings, |
| Persistence over Perfection. Whenever one tries | | | | lower back, arms, chest, and back. One of the most |
| something knew we expect ourselves to do it perfect. | | | | effective stretches is just a fold over from the waist |
| This all or nothing attitude is a recipe for disaster! Just | | | | bringing your chest to your quads with your hands at |
| keep trying over and over again no matter how many | | | | your feet. Try to touch your feet without bending your |
| times you screw up. Your tenacity is a bigger ally to | | | | knees. I also incorporate yoga moves into my |
| you than you ability to be perfect. If you eat that | | | | stretching series such as: sun salutation, bridge, warrior, |
| doughnut, so what! Move on. Stick to your routine. One | | | | child's pose, cat stretch, among others. |
| mistake will not sabotage all of your efforts to | | | | Cardiovascular exercise is also essential in a complete |
| become a healthier person. In fact, messing up on your | | | | exercise program. Bringing up your heart rate 3-4x a |
| routine is part of the process. Just do not eat | | | | week for at least 20-30 minutes each time is the basis |
| doughnuts everyday for 5 days! | | | | of a cardiovascular component of a fitness routine. |
| Find a role model. | | | | Sprinting outside, aerobics step class, zumba, bike riding, |
| Find someone that you want to be like. Whether this | | | | swimming, plyometrics, boxing, jump roping, walking on |
| person is a professional athlete, fitness model, | | | | an incline on the treadmill, and walking up stadium steps |
| entrepreneur, or whatever! Research them. And quite | | | | are a few ways to incorporate cardio into cardio |
| simply, look at the principles that they follow and | | | | routine. My favorite way to bring up my heart rate is |
| emulate this. Surely, their was someone who has | | | | jumping rope in between sets of lifting weights. I will lift |
| come before you that has the same goal that you are | | | | weights for three sets and jump for 30-60 seconds |
| trying to attain. Cheat a little bit. Follow their steps and | | | | before my next exercise. No one else does this at my |
| do not try to reinvent the wheel. | | | | gym. I get a few stares but, I do not mind. My session |
| Live in the present moment. | | | | at the gym is shortened and I get in and out. Working |
| Do not worry about the mistakes and | | | | smarter not harder is the way to do it! |
| embarrassments of the past. Even though you may | | | | My most favorite component of a well-rounded |
| have tried to achieve this goal before and have failed | | | | exercise program is weight lifting or strength training. If |
| that doesn't mean that you cannot achieve it now. If | | | | you are just starting out consult with personnel at your |
| you think of the past, your mindset will be filled with | | | | gym or a trainer to get you started. Try starting out |
| failures of the past. These thoughts can bring you | | | | with an upper body circuit and a lower body circuit. As |
| down and stop you from living in the present. Being in | | | | you become familiar with the exercises, you can |
| the present,staying positive, and focused on what is at | | | | become more specific with your weight lifting training. |
| hand is of the utmost importance. Believe in yourself. | | | | Lighter weights, more reps for maintenance of a |
| Believe that you can do what you need to do. Believe | | | | muscle. Heavier weights, less reps for the building of a |
| that you deserve to have the things that you desire. | | | | muscle. Proper form is of the utmost importance with |
| Work hard in earnest to get the results that you | | | | proper weight lifting. Speak with someone who knows |
| deserve. Everyone around you will notice that there is | | | | about lifting weights to decrease your chances of |
| a focused motivation with intent around you. Your | | | | getting hurt. I train each body part once a week with |
| family will sense this purpose about you. Your children | | | | moderate weight with the exception of legs, which I |
| will admire their mommy for doing what she loves. | | | | train twice a week. I focus on lower back, stomach, |
| What a beautiful life lesson for your children. You are | | | | and calves ever other time I train. For training video |
| showing them that they can pursue their dreams and | | | | please check out Jennifer Nicole Lee on You Tube. |
| enjoy the process. Everyone wins. | | | | You can subscribe to her channel. She films about one |
| Now that we have discussed a few shifts in paradigm | | | | video per week. For more information about strength |
| for the mind; let's get into the ABC's of a proper | | | | training please read my article this subject. |
| exercise regimen. | | | | Remember it is not about doing all the above things |
| The first component of a sound fitness program is | | | | perfectly every time. It is about persistence, having fun, |
| stretching. Stretching prepares your muscles for work, | | | | enjoying the journey, and being healthy. |