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Exercise, movement, activity, motion... whatever you want to call it, it's a critical component of your overall health, fitness and weight management. Exercise alone won't do it! (Haven't you ever seen fat long distance runners and thought...???). Food alone won’t do it! Overall wellness is a combination of the two, and YOU are going to have to find a way to EMBRACE this fact. One key to embracing it is FINDING an exercise(s) that you actually learn to enjoy! Depending on your starting fitness level is where you’ll start! You won’t believe how your attitude (and body) will change in 90 days, IF you just make a start!

Pam:

Although fit much of my life, I had hit an off/on/try/too busy phase of life coupled with frequent work related travel, then my husband's illness, diagnosis of ALS, his death and following... grief. I realized that I could NOT control many life factors, but I COULD control what went in my mouth and my level of activity, so on DECEMBER 27, 2007, I made a commitment to Angie to daily remain accountable for the BIG 5 and my workout. This also started my 120 day fast from refined sugar. (and THAT is another success story).

My first workouts, I couldn’t finish a 20 minute ‘stroll’ on the treadmill. I couldn’t do one ‘real’ (off the knee) push-up. But I pushed through until I was enjoying the Bill Phillips cardio (referenced below). Then I would add 9 ‘knee’ pushups and 1 ‘real’ one + 20 crunches (painful)! I persevered until I could easily do 10 ‘real’ pushups (after my walk on the treadmill) and 25 crunches. Then, I created a little game: whenever I got hungry if it was before 2.5-3 hours since my last meal, I’d drop to do 10 pushups and 25 sit -ups. Gradually, I added some free weights. Just curls, tri-cep pushes and lunges. I recalled some dvd’s I had enjoyed before and got one out. IT was too advanced. I started blending in Denise Austin yoga. Angie and I together started the Celebrity Fitness workout. I was shaking up the workout (to avoid boredom) and I was getting results. I added some other DVD’s listed below throughout this time.

Then in the spring, I felt a desire to REALLY challenge myself! On April 21, I began P90X and faithfully completed the 90 days and really saw my body take a transforming turn. All the while, remaining accountable with Angie. The real benefit here I believe is the muscle confusion theory—again, shaking it up and working different body parts, interval cardio, and rest! NOW, I look forward to my workout. Incredible!

Angie:

I went from being a VERY FIT person who played tournament racquetball and taught 3 aerobic classes a week to a very busy mom, and entrepenuer who developed sloppy eating habits with non-existent exercise patterns. Over the years I gained 80lbs and started noticing aches and pains I was too young to be experiencing. I bought several exercise DVD's and pieces of equipment always excited to START………..but many remained unopened! I couldn’t get a grip and kept putting time as my reason to not get back on track.

On December 27th when Pam and I decided to be accountable to each other daily with food and exercise totals I realized then it wasn't just about me and my lack of motivation. She was depending on me and I needed to show up with the same amount of effort.

I remember Day 1 of getting on the treadmill and only being able to go 12mins. 12 mins!!!! Couldn't do 1 push up because I was too heavy. I resisted big time in the beginning because it was too hard but Pam was patient and encouraged me from where I was. Today I am still not to the level I would like to be, but I CAN DO push ups, walk on the treadmill easily and get through 30-40min workout dvd's. It is still a daily commitment because I don't love it……….but I do it because it matters.

Bottom line, GET started! Shake it up! Variety is your friend as you work different muscles and SURPRISE them! You need to know your working heart rate so that you raise your pulse 70-85% of your maximum heart rate during your workout to get both health and metabolism benefits of exercise.To determine this: Subtract your age from 220 and then multiply that number by .70 to .85. If you’re 45, you're subtracting 45 from 220 = 175. X.70 and X.80= 122-148 as your working heart rate. Purchasing a heart monitor or watch that measures is an efficient way to gage exercise effectiveness.

 

For Beginners:

The Bill Phillips 20 min. Cardio (from Body for Life)
Walk 2 minutes to warm up
Pick up the pace and 1 minute apart:

Repeat that 4 times; now you have 18 minutes in. At the end of the 4th cycle, take one more minute and go as hard and fast as you can for one more minute. LAST minute, walk it out.

Denise Austin
Fat Blasting Yoga
Shrink your Female Fat Zones

Celebrity Fitness Club Boot Camp

MORE ADVANCED as you increase Fitness:

Billy Blanks
Taebo Amped

David Kirsch
Ultimate New York City Body Plan

P90X and P90X Plus- Tony Horton
www.beachbody.com