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Moving in May with your Virtual Personal TrainerGood Morning No Excuse Team,This is Jonathan Roche writing - your Virtual Personal Trainer. YOU DESERVE TO HAVE TONS OF ENERGY, TO FEEL GOOD ABOUT YOURSELF AND TO BE HEALTHY. SO INVEST IN YOURSELF AND MAKE TODAY'S NO EXCUSES WORKOUT HAPPEN! 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 Moving in 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/ 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 Ð 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. LOW IMPACT NO EXCUSES WORKOUT OPTION: If you have trouble getting up and down from the ground, than you should try the Low Impact No Excuses Workout. * You can access this document by going to the Files section of my Yahoo Group (No Excuse Workout): www.groups.yahoo.com/group/NoExcuseWorkout/ GOAL SETTING & ENERGY! I want you to write down your goals and post them on your fridge and tell your family about them. Goals that are not written down are still dreams. By writing them down, posting them for you to see every day and by having your family support you on your journey, your chances of being successful go up dramatically. Set solid goals! So instead of saying "I want to lose weight", say "I want to lose 20 pounds (1 pound per week) by September 1st" or "I want to exercise 4 days per week and improve my health and the weight will take care of itself". Setting goals is an important (and powerful) step in setting yourself up for an amazing summer and for helping you maximize your fitness and weight loss results! How much would you benefit from increasing your energy? Honestly, please ask yourself that question. The rewards of exercising regularly are improved health, increase self-esteam, being an example of health to your kids, etc. But one of the best benefits of getting fit is increased energy. Think back to the last time you were in great shape. Your energy was almost limitless. I want to help you reach that level of almost limitless energy again! And you can do it by setting firm goals, staying positive, avoiding excuses and taking baby steps. Yes, you can do whatever you set your mind to. 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" [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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