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Moving in May with your Virtual Personal TrainerSubject: Today's Movement Mission from our Virtual Personal TrainerGood Morning No Excuse Team, This is Jonathan Roche writing - your Virtual Personal Trainer. I refer to my Yahoo Group as my No Excuse Team and that is the approach I would like all of you to take for Moving in May - lets avoid making excuses, get moving and have some fun. We are going to get you moving, increase your energy and improve your health - and we are going to do it ONE BABY STEP AT A TIME AND WHILE HAVING FUN! Remember, you don't have to do long workouts or beat yourself up to get in shape - you just have to make healthy choices each day, take baby steps and keep it fun! I will guide you on how to build healthy movement habits into your daily routine and by the end of May you are going to feel like a rock star! TODAY'S FITNESS MISSION: THE NO EXCUSES WORKOUT! * 6-minute in-home strength training requiring no equipment, just a POSITIVE ATTITUDE You can print out the free sample workout by going to: http://www.momentumfs.com/flylady/ * SEE THE BOTTOM OF THIS POST FOR ADDITIONAL INFORMATION ON WHY STRENGTH TRAINING IS SO IMPORTANT AND ABOUT A BONUS WORKOUT OPTION. DECISIONS & NEVER GIVING UP! When you are trying to lose weight and/or get fit, you come to various key decision points that can literally make the difference between success and failure. For example, the day after you blew off your No Excuses Workout, or had 3 glasses of wine or ate a whole pint of Ben & Jerry's ice cream (or did all 3), you can decide that you have blown it and give up, or you can take that day as a new day and get back on the horse. Smaller decisions also play a role in helping or hurting your chances of being successful. Do I have a 3rd cup of coffee or should I start having water to get hydrated? Do I drive to the store that is 4 blocks away or walk? Do I let the kids watch a DVD or take them out in the yard and play tag? All these smaller decisions can serve as steps in the right direction of our fitness and weight loss goals. So today, try to think about some of the choices you make and try to focus on your health and making the best decisions possible. Lastly, whatever you do, NEVER GIVE UP, STAY POSITIVE AND DON'T BEAT YOURSELF UP OVER THE WEIGHT YOU HAVE GAINED, THE WORKOUTS YOU HAVE MISSED, ETC. Life it too short and NONE OF US ARE PERFECT. Some of you have heard on my radio show or on this group about throwing your rear view mirror out the window of the car. Beating yourself up or being negative about your weight or being out of shape is not going to help you. Today is a new day, so GRAB IT, DO YOUR NO EXCUSES WORKOUT AND THEN BE PROUD OF YOURSELF. Have a great No Excuses Workout and please remember, ANY MOVEMENT IS POSITIVE FOR YOUR HEALTH - SO BE PROUD OF YOURSELF! Please remember these important keys to success: - Take Baby Steps - Avoid Making Excuses - STAY POSITIVE!!!!!!!!!!!!!!!!!!!!!!!!!!!!! - Be Proud of Yourself when you are done exercising - HAVE FUN! Take care ladies, Jonathan aka "Your Biggest Fan" Jonathan Roche Founder Breakthrough Health & Fitness, Inc. www.momentumfs.com/flylady - for FREE WORKOUTS, RECIPES & TIPS www.BlogTalkRadio.com/NoExcusesWeightLoss www.groups.yahoo.com/group/NoExcuseWorkout/ WHY STRENGTH TRAINING IS SO IMPORTANT Keep in mind that the No Excuses Workout is a great way to build muscle (that burns more calories than fat), strengthen your major muscle groups (including your core and glutes), build strong bones (to help fight osteoporosis) and help you avoid injuries. And you will FEEL GREAT WHEN YOU ARE DONE. Remember, No Excuses we can all find 6 minutes in our day to improve our health! BONUS WORKOUT OPTION If you want to mix in some cardio along with your No Excuses Workout, I suggest you do up to 30 minutes of any activity that gets your heart rate up. But please cap your effort level at a Perceived Exertion of 7 (on a scale of 1 to 10) or at a heart rate of 10 below your AT. Remember, your heart is a muscle so I only want you doing hard cardio workouts on your interval days. By capping your effort and/or heart rate every other day, the muscle is able to recover and get stronger. Plus you avoid burning out. [Home] [Join FlyLady] [Contact Us] [About FlyLady] [Privacy Statement] [Terms & Conditions] FlyLady.net "This is FlyLady's List that has grown by leaps and bounds..." Copyright 2001 - 2008 FlyLady and Company, Inc. 
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