January 2013 Issue


Fitness Article:

Baby 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 Wellness Inc.)

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?

Steve 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 weights.

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

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Toll free 1-877-728-4634

Health Article:

Corporate & 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 see you?

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 with Zenergy 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 or 201-566-2065 for pricing information and program specifics.

Professional of the Month:

Michael Sena A.C.F.S., A.C.P.T.,
(Over 30 Years of Experience)

Recognized 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 Woman.

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 Memorial Hospital.

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.

“ 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 with Michael.”
-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 in Chicago”
-Awarded by Today’s Chicago Woman Magazine

“Top 100 Personal Trainers in America”
-Awarded by Men’s Journal

“Man of the Year”
-Awarded by the Illinois Leukemia and Lymphoma Society

Current Work
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

Visit Michael Sena's Website:

Workout of the Month:

28 Minute Med Ball Workout for Men & Women

By Dana Lee at


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.

Check out the Website for more great videos

Kids Health & Fitness:

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.

Four: Include children in decision making about food and exercise.

Five: Get kids involved in the cooking process.

Peter 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.

Visit Peter K's Website:

Recipe of the Month:

Alaska Black Cod in Acacia Honey Marinade

(Yield: 6 servings / Watch the Video Demo of this Recipe)

(Recipe provided by The Culinary Institute of America


Alaska 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
Nutmeg, ground
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 the fish.

Chef Suggestions:
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

Watch the Chef Prepare of this Great Recipe!!! >>>

The 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)

Campus Corner:

15 Ways to Ward Off the Freshman 15… and Other Healthy Tips for College Students
by: Alison Kreideweis (Co-Founder & Coach of the Empire Tri Club)

College 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 people.

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 your waistline.

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 first.

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 the Flu.

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 Saturday night!

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Health & Fitness Business:

The 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 you.

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.

Visit Ken Varga's Website:

Did You Know?

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 social withdrawal.

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 Control
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.

Kirsi Paalanen 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.



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.

Thanks for the great question. Here are a couple of tips to sticking with your New Year's Resolution.

Set 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. `

Establish Benchmarks: 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 motivational factor.

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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