1. Eating

2. Turning on your car’s engine

3. Answering your phone

http://www.TheFitWin.com/holiday

Here are a few common themes that bring clients to work with me:

• Bored with current program
• Not seeing results with current program
• Don’t know exactly which exercises to do to achieve results
• Want a big breakthrough for post-workout energy and fat loss
• Want to be pushed passed current percieved limits
• You know there HAS to be a more exhilirating way to workout

Once you identify what your specific challenge is, commit to finding three to five new resistance exercises that will get you out of your rut.  I’ll list 5 of my favorite body weight exercises (no equipment needed) in my next post.  And, to get the most out of your fat burning cardio tackle this workout – 12 minutes to Efficient Fat Burning.

Monday:  Short, intense 12 min. run, 90 sec. of pushups and a bunch of Core burst work.

Wednesday

• TRX for Power Pulls and Rows
• Superband Partner Runs – intense!
• Agility Ladder Footwork (and deeeeep squats)
• Medicine Ball Partner Work – on the run.
• Partner Ab work

Friday

• TRX for Rows and Bicep Curls
• Tricep Body Weight Dips
• Bear Crawl with mini bands
• Medicine Ball Chops
• HIIT work at the end – always get the high intensity stuff in to burn the fat!
• finished with core and stretching work

I’m ready for week #2 with some higher intensity, full body work.

I will be meeting with them physically 3 mornings/week. They do have video homework, a food guide and a journal I’ve given them.

A huge piece will be accountability. So, I’ve set up a closed group forum for them. I’ll be sending them articles, motivation, inspiration and calls to action daily. I will have an expert on a hosted teleseminar if they wish to listen to that training as well. The topic will most likely be on hormones.

Stay tuned.

It reminded me, you can get a great workout anywhere.  For upper back work try a couple of rounds on the monkey bars.  You’ll build hand and oblique strength as well.

image by AndrewEich

It’s pretty clear cut that willpower has a short leash. Most winners don’t succeed based upon sheer willpower. They have supporters along the way.

If you are a parent you know that encouraging your child and setting up a reliable routine yields the best results. In our family children get to watch one show if they follow 2 simple rules of behavior in our house each day. We have a chart and I remind them when they start treading close to the thin line. The chart + my focus on their success = desired result most of the time.

My clients participate in the action of winners when they start journaling their exercise and nutrition, join a group fitness class and/or follow a detailed fitness protocol. I don’t ask them to rely on their willpower. I’m requiring that they use me for support and follow through on the steps within their System of Accountability.

Setting up a Fitness System of Accountability

1. 3-ring binder (I use a legal pad in combo with tracking software at TheFitWinClub.com) and journal your exercise and food intake, daily.

2. Create a Monthly Plan of Exercise Action – print out a calendar month. Write the cardio type and duration in red. Enter the strength training routine in blue.

3. Plan menus for 1 week at a time, to include 3 solid meals and at least 1 snack for some, 2 for most.

3. Enlist one or more forms of physical support: personal trainer, workout buddy, group exercise class.

I suggest you make notations each night on your monthly exercise planner of what you actually completed. It’s good to see the prescription and the actual course of action in a big overview format.

Additionally, I encourage tracking of your food at the end of each day. It gets difficult to remember what you ate for a morning snack 2 days after the fact.

Lastly, lean on your physical support! The more successes you have the more your champion mindset will flow into all areas of your life.

Now, go be a Champion!

And, Best of Energy!

Ashley