Boomers are the most lucrative marketplace for a trainer. Are
you ready to work with them safely? By Steve Satin (Founder and President of Satin
By the time
you have reach 50 you are faced with many big questions. What
is around the corner? What do you want the next decades of your
life to be about? Will you be strong enough to do the things you
want? Suddenly all you’ve read or heard about health begins
to take on new meaning, as you realize that your quality of life
is really about your future not your past. The time to make that
realization is now.
The good news is that 50 plus tends
to bring self-awareness, insight and if you’re really lucky
– wisdom. At this point in your life, it’s likely
that you have a good sense of who you are and what’s important
to you. It may be your kids, grandkids, interesting work, travel,
or simply the opportunity to make choices based on what you want
to pursue and that you’re healthy enough to do so. You have
also probably faced the reality that you have to work at being
healthy and strong enough to live life the way you want. The old
saying “use it or lose it” is now a reality, time
to get your body in motion and build your strength to live. What
the heck, there is no time like the present.
According to the National Institute
of Health, there are 75M baby boomers (people born between the
years 1946-1964) and over 35M are leaving the workplace over the
next 5-10 years and transitioning into retirement, the difference
today is that those baby boomers expect their “retirement”
years to be active and fulfilling.
As the owner of an in-home personal
training company since 1991 that has worked with over 400 clients
in that time either our specialists or I see it everyday. These
people have such stressful jobs and want to shoehorn exercise
in so they try to fit it all into one day or a weekend. Some end
up with an injury and whether it is minor or one that requires
intervention, they want to recover quickly.
Dr. Sean McCance, co-director of
spinal surgery at Mount Sinai Hospital in New York recalls, "Trainers
push their clients too hard and rupture a disc in their back.
A lot of people in there 50's and 60's have arthritic changes
in their back and neck," said McCance. "This includes
disc degeneration and spinal arthritis or disc herniations. If
you stress those body parts they say ouch, at the very least."
There are 18 muscles and 7 bones
(cervical vertebrae) in the neck, holding up the average head,
which weighs between 8 and 12 pounds. There are 33 bones (7 cervical,
12 thoracic, 5 lumbar, 5 sacral and 4 caudal vertebrae) and 77
muscles (three distinct layers) in the back. With proper alignment
and strength, your muscles and bones do a fantastic job of supporting
your head and back. However, if things are slightly misaligned
or challenged, you can experience significant discomfort. Americans
spent upwards of $86 Billion on neck and back pain each year.
If you have discomfort in your neck you are not alone.
In a recent study, the CDC (Center
for Disease Control) found that 42% of the people in the United
States have neck or back pain. That accounts for about 115 million
people experiencing pain on a regular basis. Much of the pain
can be traced back to postural issues, lack of movement and de-conditioned
muscles in specific areas of the neck and back.
With all of this information you have to stop and realize that
as people age their bodies do not react the same as a 20 or 30
year old. You should think of training your older clients differently
than you younger ones, just for safety sake.
In 2010 the Exercise Physiology
department at the University of Texas PB conducted a preliminary
study comparing limited range of motion exercise (LROME) and full
ROM (Range of Motion) exercise on participants experiencing lower
back pain. The results showed the participants that used limited
range of motion exercises saw significant reduction in discomfort
compared to full ROM.
If you can try to look for breaks
in form first and not always rely on sets and reps you will see
a big difference in how your clients will work. Strengthen the
important muscles like the back, abdominals, hips, legs (upper
and lower) first and then the shoulders, chest and arms.
Shorter ranges of movement performed
slower are safer for those over 50; especially those that are
deconditioned and will teach your client to concentrate on specifically
challenged muscle groups. Your clients will feel the muscles they
are working on thus be able to focus on them when they are not
with you. Think of the importance of teaching proper posture to
a person that sits at a desk all day? If you teach them to engage
their posterior muscles (Splenius, Trapezius, Rhomboids and Posterior
Deltoid) imagine your clients take-away?
Satin is the founder and president of Satin Wellness, Inc.
an in-home personal training company since 1991 that specializes
in developing individualized programs. His Wellness Specialists
work with people throughout Boston, New York, New Jersey, New
Hampshire and Florida. In addition, Steve provides professional
speaking and corporate programs to organizations throughout North
America, while maintaining a roster of private clients.
Steve is the developer of LROME™
(Limited Range of Motion Exercise™). The LROME methodology
is a low impact strength-training approach that works on a specific
muscle or group of muscles while eliminating momentum for maximum
benefit. The LROME method increases muscle hypertrophy (growth)
while limiting the risks of injury and discomfort that can be
associated with larger movements. LROME has a host of benefits
for those 50+ by providing all the advantages of strength training
and delivering it in safe and powerful way without using heavy
Steve holds a degree in Exercise
Physiology from Bridgewater State College and is a current member
of MACEP, ACSM, ACE and IDEA, the top professional organizations
for exercise physiologists and fitness experts
& Individual Wellness Programs... The time is now!!! by: Zenergy Health Solutions
The US Government released a report
on the health of Americans, entitled appropriately Health, United
States, 2009. The report is full of both good news and bad. The
good news is that the life expectancy of Americans has reached
an all-time high. However the bad news is that, during the last
five years, the number of Americans diagnosed with diabetes increased
by 27%. In addition to statistics concerning Life and Death, the
report also includes Preventive Care (for example, vaccinations
and pap smears), Behavior and Risk Factors (such as obesity and
smoking) and Access to Health Care (visits to a doctor or clinic)
Throughout the United States and the world trillions of dollars
are spent each year on healing diseases or malfunctions in the
human body. Seventy five per-cent of these diseases are present
based on lifestyle choices.
The mental health of workers is an area of increasing concern
to organizations. Depression is a major cause of disability, absenteeism,
presenteeism, and productivity loss among working-age adults.
The ability to identify major depression in the workplace is complicated
by a number of issues such as employees’ concerns about
confidentiality or the impact it may have on their job that cause
some people to avoid screening.
Let’s face it, the world
is moving at a more rapid pace than ever before. Technology is
changing and becoming more sophisticated on a daily basis. We
are inundated with messages from friends, family and the media
regarding our health and well-being. The future of health care
is uncertain. Will we or won’t we be able to access your
doctor or favorite medical clinics? If we are able to, will we
be able to afford it? Or will your doctor even be available to
One thing that everyone seems to be in agreement with is preventative
healthcare is an idea whose time has arrived. Learning about and
practicing preventive healthcare, i.e. maintaining your body and
good health throughout your entire lifetime, is the best method
to prevent disease from happening in the first place. Eating right,
getting exercise and avoiding destructive substances like tobacco,
alcohol and excessive amounts of sugar and salt are crucial, as
is getting enough sleep each night. Healthy habits are an “automatic”
defense against most illnesses and can provide us a long, healthy
– and thus happy – life.
Preventative healthcare is not limited to the physical body. Scientific
evidence is proving a direct correlation between wellness and
the body, the mind and the spirit. Many doctors are beginning
to incorporate a more holistic approach to diagnosing and treating
their patients. And many individuals are looking outside of traditional
medicine for alternative health therapies.
Rofami Inc. has partnered
Health Solutions in offering one of the most well rounded
and affordable wellness programs. One of our most unique offerings
is access to one of the Top Telemedicine Services to help cut
back on medical expenses. Contact Rofami Inc. at firstname.lastname@example.org
or 201-566-2065 for pricing information and program specifics.
of the Month:
Sena A.C.F.S., A.C.P.T.,
(Over 30 Years of Experience)
as a leading fitness writer and exercise expert, Michael Sena
has been improving the quality of life for many people nationwide
through his hands-on personal training and advice on exercise
and fitness. In addition to having some of the most impressive
credentials in the fitness industry, Michael offered health and
fitness tips to millions of travelers everyday as the fitness
contributor on United Airlines in-flight programming. Michael’s
“Travel Healthy” column also appeared monthly in the
pages of United’s aware winning in-flight magazine Hemispheres
with cutting-edge advice on how to stay healthy while on the road.
Michael’s expertise in strength training, weight management,
cardiovascular training and flexibility has also lead him to be
covered in many media sources including CNN, WGN-TV, USA Today,
the Washington Post, Fox News, Chicago Tribune and Los Angeles
Times. For years, Michael serves as the fitness reporter for WMAQ-TV
in Chicago; the second largest NBC affiliate. Most recently, Michael
was voted one of America’s top 100 personal trainers by
Men’s Journal Magazine and won the “People’s
Choice Award” for personal trainers from Today’s Chicago
As a product inventor, Michael
was one of the first to develop a fitness kit that allows travelers
to exercise at their convenience and safely in the privacy of
their hotel rooms. The award winning Michael Sena’s Traveling
Trainer, Anywhere....Anytime total body fitness system is now
one of the Marriott and Renaissance Hotels preferred in-room fitness
products found in Marriott’s throughout North America.
Michael is also a highly sought-after
speaker on wellness and the importance of living a healthy lifestyle.
In 2000, Michael was named director of wellness for Sara Lee Branded
Foods bakery division. Michael also presented for the Mayor’s
Fitness Council in Chicago, The American Cancer Society and for
“Kids Cafe” (a division of the Greater Chicago Food
Depository). Michael serves as an official spokesperson for SPRI
Products, Inc., the leading manufacturer and distributor of rubberized
resistance exercise products for the health and fitness industry,
as well as the leading fitness company Life Fitness. Michael also
participates on the Consortium to Lower Obesity in Chicago Children
(CLOCC) committee, a nationally recognized childhood obesity prevention
program housed within the Center for Obesity Management and Prevention
(COMP) at the Children’s Memorial Research Center of Children’s
Added to Michael’s notable
list of credentials is owning and developing “Studio One
on One Personal Fitness” and “Energy Training Center”
in Chicago. Michael is also the author of the book Lean Mom, Fit
Family which deals with the problems of an under fit and obese
population in the United States.
Michael holds a B.S. in Marketing
and Advertising from the Rochester Institute of Technology, New
York and has an MBA pending graduation in Applied Science at UIC
in Chicago, Illinois. Michael was born and raised in the Bronx,
New York and now lives with his wife, Tina, and daughter, Mia
Francesca in Northwest Indiana.
“Rarely...do you find individuals who can communicate detailed
information in a compelling and exciting manner. Michael’s
passion for excellence along with his love for people, life and
knowledge combine to make him a dynamic speaker and authority.”
-Paul Konrad, WGN-TV
“Michael has been a valuable
contributor to the NBC-5 Morning News in Chicago. His creativity
and enthusiasm have made out weekly fitness segment extremely
popular with our viewers. We have developed a solid foundation
-Matt Piacante, producer NBC 5 Chicago
“Your hard work and persistence
have made the events you promote worth sponsoring. You are truly
a unique individual and friend.”
-Gary Colosi, director of marketing, Coca-Cola
“The professionalism you
exhibit and the exposure you provide for Perrier through national
magazines and ESPN are well worth out efforts together.”
-Tim Davis, Perrier
“While I had high expectations
to start out, you exceeded them by the level of preparation, your
interaction with the audience and your professionalism.”
-Ellen Donnelly, senior manager, Sara Lee
“The Best Personal Trainer
-Awarded by Today’s Chicago Woman Magazine
“Top 100 Personal Trainers
-Awarded by Men’s Journal
“Man of the Year”
-Awarded by the Illinois Leukemia and Lymphoma Society
In 2005 after the release of Michael’s first book, he traveled
across the country on a radio and television book tour promoting
both “Lean Mom, Fit Family”, (Rodale 2005), and his
award winning fitness system called, “The Traveling Trainer”.
At the same time Michael was also focused on his (fitness consulting)
business, helping like minded health & fitness professionals
and organizations, maximize profits and revenue streams through
personal training programs
Utilizing his effective and proven
self created program, “THE PERSONAL TRAINING BUSINESS BUILDER”,
Michael was able to dramatically increase PT revenues and membership
retention ten fold in many cases. His skills have been requested
and employed by some of the industry’s top health &
fitness organizations, and are still in demand today!
Currently Michael & his wife
Tina, own and operate NWI’s most exclusive small group personal
training facility, “Michael Sena’s Pro-Fit, (program
fitness for results)”. Their cutting edge business systems,
tracking technology and fitness programs, have made their business
one of a kind for miles and miles around. The client and their
progress comes first and accountability is a big part of it for
both client and trainer; Pro-Fit focusses on reaching client goals
and delivering the “promise” that a PT program proposes,
“RESULTS”. Michael’s 30 plus year reputation
for delivering results proceeds his success.
Michael continues to “Train
the trainer” across the country these days teaming up with
his colleague Kim Dickhut, M.E.S., (one of the industry’s
leading educators and top producers for many years), as they co-own
The Personal Training Academy; a CEC approved program designed
to teach personal trainers, the business side of the personal
training business. The merging over 60 years of personal training
excellence and revenue production has helped to create their exclusive,
practical and interactive 2 day workshop.
Current Media: “FITNESS
FRIDAYS with Michael & Tina” on WJOB 1230am is Michael
& Tina’s hobby and passion as they share the wealth
of good health with weekly radio listeners. The streaming live
fitness radio show, which is an extension of Michael’s television
& media careers, discusses key and current health & fitness
issues that plaque all of us everyday of our lives! The funny
and friendly banter from Michael & Tina have made them quick
favorites on the WJOB program schedule
HIIT training is where it's at! This one is
a 16 minute workout with 2 surprise bonuses making it a full-body
sweat fest. All you need is a light medicine ball. No more than
2 lbs unless you are feeling mighty.
5 Ways to Help Our Kids
Be Healthy by: Peter (K MS, PT - International Health
Coach, Nutritionist, Physical Therapist, Speaker and Author)
Peter K provides great insight
on 5 Ways to Help Kids Be Healthy. Watch this great video that
Peter K put together.
One: Be a great
role model (eat right and exercise).
Two: Teach children
to eat for a purpose
Three: Teach children
about servicng sizes.
children in decision making about food and exercise.
Five: Get kids
involved in the cooking process.
K MS, PT is an International Health Coach, Nutritionist, Physical
Therapist, Speaker and Author. He’s also been called,
“The Missing Link”, in corporate wellness. As an expert
for the media, he has appeared on ABC, FOX, MSN, TLC, Blogtalkradio
and in Fitness magazine. He’s the creator of the 5 Minutes
to Fitness+ Program & Online Club, a revolutionary lifestyle
program for achieving optimal health, which has been featured
on QVC and FOX, and designed to motivate & guide those wanting
to lose weight and be healthy. His clients include: celebrities,
“Fortune 100? companies, non-profit organizations and individuals
who have made incredible changes in their work, life, health and
happiness starting with just 5 minutes a day.
(Recipe provided by The Culinary
Institute of America
Black Cod fillets - (approx. 7 oz. each) 6 each
Acacia honey - 2 cups
Soy sauce, low-sodium - 1 cup
Grape seed oil - 3/4 cup
White wine vinegar - 3/4 cup
Sea salt, fine to taste
Black pepper, freshly ground to taste
Wilted spinach or pea leaves
Garlic cloves, peeled and chopped - 3 each
Butter, unsalted - 3 tbsp.
Baby spinach, stems removed, or pea leaves - 12 to 15 cups
Sea salt, fine to taste
Black pepper, ground, to taste
1. Combine honey, soy sauce, grape seed oil, and vinegar in a
bowl. Stir and place black cod fillets in the bowl. Cover and
refrigerate for 24 hours.
2. Preheat the oven to 450°F. Remove fish from marinade and
season with salt and black pepper. Place fillets on a cookie sheet
and cook in the oven until they have a golden/dark-brown hue and
are cooked through, about 7 to 8 minutes.
3. In a pan, melt butter with garlic until butter turns golden
brown. Add spinach and pinch of nutmeg, salt, and black pepper.
Cook just until wilted.
4. To serve: Spoon wilted spinach or pea leaves equally between
6 plates, top with fillet and spoon some marinade over and around
Add additional vegetables of choice to Wilted Spinach portion
of recipe; Carrot, celery and the whites of green onion. Seared
Shitake mushrooms. Garnish with sesame seeds
Suggested Side: Stir-Fried Pea Tendrils with
Carrots, Shiitakes and Red Bell Peppers
Culinary Institute of America The Culinary Institute of America
(CIA) is a private, not-for-profit college dedicated to providing
the world's best professional culinary education. Excellence,
leadership, professionalism, ethics, and respect for diversity
are the core values that guide our efforts. We teach our students
the general knowledge and specific skills necessary to live successful
lives and to grow into positions of influence and leadership in
their chosen profession. (Support
the Culinary Institute of America)
Ways to Ward Off the Freshman 15… and Other Healthy Tips
for College Students
by: Alison Kreideweis (Co-Founder & Coach of the Empire Tri
is a time when many students venture away from home for the first
time. The stress of studying, peer pressure of classmates, and
dormitory style living that many students experience often leads
to less sleeps, unhealthy eating & drinking habits and reduced
physical activity. Here are a few tips for staying healthy while
away at college:
1. Avoid late night snacking. Between
the post-bar 2am munchies, and snacking on chips and candy while
writing papers until early hours in the morning, its easy to pack
on the pounds. If you know its going to be a late night in the
library, have a balanced dinner that will keep you satisfied for
several hours. Bring a healthy snack like fruits or veggies in
case you start to get hungry. Need a caffeine boost? Try a low-cal
option like sugar-free Red Bull, Coffee or 5-Hour Energy, vs.
high calorie drinks like Latte’s, Red Bull, or soda.
2. Join a league. Not a super-star
athlete? You don’t have to be on the varsity team to enjoy
sports like dodgeball, soccer, flag football and basketball…
Contact your athletic department about whether they have rec,
co-ed or intramural sports teams. They will bring back that sense
of camaraderie and teamwork, and enable you to meet lots of new
3. Find a gym buddy. Pick a friend
that can help motivate you to hit the gym, even when you’re
tired, hungover or have 100 excuses for why not to go. People
who train with a friend are far more likely to stick to a regular
workout schedule than those who go alone.
4. Sleep! College students often
deprive themselves of sleep, which is extremely important for
maintaining a healthy weight. Sleep keeps your mind and body fresh,
so try and get 6-8 hours a night.
5. Walk to class. The fresh air
will help you focus during class. You’ll also burn a few
hundred calories a day and it won’t even feel like exercise.
6. Eat a healthy breakfast. Starting
your day with a healthy meal will jump start your metabolism.
Studies have shown that people who skip breakfast end up eating
more calories throughout the rest of the day.
7. If you’re going to eat
pizza, enjoy it with minimal toppings (or toppings that will not
load on extra calories - like veggies!) Adding meat or extra cheese
will add additional unwanted calories to your pie and pounds to
8. Drink in moderation. Sip your
drinks slowly, and space them out throughout the night. Have a
glass of water between drinks and try to avoid taking shots, chugging
drinks, etc. Don’t be “that sloppy drunk.”
9. Enjoy lower calorie beverages
such as diet soda, iced tea, light beer, and cocktails mixed with
soda water. Sugary drinks can add 200 or more calories per serving,
which really adds up!
10. Cafeteria style dining. If
your school offers meal plans with “all you can eat”
buffets, try and stick to one plate & normal size portions.
Many college students eat at cafeterias that offer unlimited food
at each meal. Instead of making multiple trips to the food buffet,
make 1 trip, and try and add a few healthy items to your plate
11. Egg-whites. Whether you like
them scrambled, boiled or in an omelet, choosing to have egg-beaters
or egg whites will save calories without skimping on taste. The
perfect choice for weekend brunch!
12. Avoid stocking unhealthy snacks
in your dorm room. Many students stock up on canned foods, chips,
sodas and other unhealthy snacks in their rooms. Instead of hoarding
food that will last all semester, make a weekly trip to a market
that has fruit, veggies and other healthy snacks.
13. Visit your doctor. Make regular
trips to your gynecologist, primary care physician and dentist.
There are lots of germs and diseases spread throughout college
campuses so its important to protect yourself to stay healthy
and safe. Take precautions against things like STD’s and
14. Tailgate in moderation. If
your weekends typically start “kegs & eggs” before
a big game, consider a new wake-up routine. Get up an hour earlier,
hit the gym or go for a walk, and have a healthy breakfast first.
Starting your day with greasy food and alcoholic beverages will
likely lead to unhealthy habits for the rest of the day.
15. Do something special for yourself.
College can be a difficult transition for many kids. Leaving the
comfort of home and friends can create unwanted stress, often
times leading to disordered eating or drinking and irregular sleep
patterns. Take time to do things for yourself – get a mani/pedi,
read a book, call an old friend… even stay in on the occasional
Main Purpose of your Business......
by: Ken Varga
Most business owners think the
primary purpose of their business is to generate lots of money.
Although making money is very important, it is not the core purpose
of your business or practice.
You see, you can sell a handful of people some very expensive
products and make a lot of money.
But, unless you are able to get and keep truckloads of clients
who buy from you on a regular basis, and who like you and trust
you enough to give you plenty of referrals, you will never be
able to reach the true financial potential your business can provide
Unfortunately, most Business Owners, even the ones with fancy
ideas, don’t know how to acquire and keep tons of customers.
So, as a result, many of them have to struggle just to get by.
How does this apply to you?
It is simply this. If you want to become incredibly successful
in Business, you must learn how to obtain and retain an avalanche
of customers profitably.
4 WAYS TO BEAT STRESS AT WORK by Kirsi Paalanen, Health Coach
Stress is no fun and it can definitely
have it’s toll on us. Stress has been known to cause headache,
muscle tension, muscle pain, chest pain, fatigue, upset stomach,
insomnia, anxiety, restlessness, lack of motivation, lack of focus,
irritability, depression, eating problems, addiction … and
Here is what you can do
to beat stress:
Turn off your phone
Sound scary? Do it particularly one hour before and after you
sleep. We think we need to be available 24/7 and that kind of
pressure alone can add to your soaring stress.
It’s a simple tactic that
can do you a world of good. It requires self- discipline. You
think you may need to be at the beck and call of your boss, colleagues
and customers but is the world really going to end if you don’t
respond right away?
Yes breathe. It supplies your brain with oxygen. You need it for
a well-functioning brain that can handle stress. Check how you
are sitting. Are you crouched behind your computer most of the
time? Sit up straight and keep your back straight all day or for
as long as you can. Take a few deep breaths. It’ll help
ease your stress.
Do you have a million things to do and a to-do list that never
ends? Prioritize your list based on two things. First group items
by difficulty (easy, medium, hard) and then by possible impact
(high, medium, low). You can find that there are tasks that are
both easy and have a high impact. Tackle those first, they’ll
help you get 80% of your goals done with 20% of the work.
If your list still feels unreasonable and unrealistic with the
given time frame consider which items and tasks to drop or have
your boss help you with that.
Shrug Off What You Cannot
There will always be things that are beyond your control like
what we see on the news; the failing economy, crimes, new possibly
adverse regulations etc. Not to mention what your customers do
and how they react, other people’s emotions and set-backs,
the list goes on. Constantly worrying about stuff you can’t
control is wasted energy and extra stress you don’t need.
Decide to change what can change and shrug off what you can’t.
is a Health Coach and the founder of My Orange Villa, whose mission
is to help you look and feel your best on the inside and out!
Kirsi is very passionate about helping others achieve their best
health - emotionally and physically. She helps her clients lose
weight for good, cook healthy foods, reduce stress and feel more
energetic. She most recently made a guest appearance for a cooking
segment on a famous doctor's talk show. Her health coach training
is from the Institute for Integrative Nutrition.
Question: I've enjoyed reading your health and wellness
newsletter for the past 2 years. Last year I strayed from my normal
workout routine due to the birth of my new son. My New Year's
resolution is to start working out again. Do you have any tips
on how I can make my resolution a success??
Answered by: Frank Rotella
of Rofami Inc.
for the great question. Here are a couple of tips to sticking
with your New Year's Resolution.
Realistic Goals: Be honest with yourself. Before you
begin an exercise program, decide what your objective is and how
you plan to attain it. For example, my goal is to lose 10 pounds
and I plan to accomplish this by eating a balanced diet and exercising
5 days a week the next 4 months. Always be sure to set time limits.
Before beginning your new workout, remember to set your bechmarks
and take before and after pictures. Test yourself every 3-4 weeks
against your benchmarks to gauge your progress. This is a great
What type of exercises
or workout do you plan to perform? Choose a workout and
exercises that you enjoy and that are appropriate for your fitness
level & health status. For example, if you have knee and low
back issues, exercising in a pool might be more beneficial that
running outside. Consult with a doctor before beginning any exercise
program to see what they would reccomend with regards to types
of exercises. If you perform exercises that you enjoy, than you
are more likely to stick with your workout.
Add Variety to your workout.
Once you've decided on a couple of different exercises and workouts,
feel free to mix things up a bit. Perform one workout and exercises
for a couple of weeks and than swithch things up for the next
couple of weeks. This will keep things fresh and avoid boredom.
Schedule a time to workout.
Finding time to exercise can be difficult. Make sure to schedule
your workout into your daily schedule. I schedule my workout for
the early morning because during my normal day, things will pop
up that can disrupt my evenings. If exercising in the morning
or at lunch time work best for you, make the necessary arrangements.
Don't make excuses.
Failure should not be an option. Track your workout progress each
day. Hold yourself accountable for your actions. Someone once
told me the following quote, "Winners accept defeat and losers
make excuses." Achieving your goal is not only a victory,
but it will also help you with achieving future workout goals.
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