A Motivational Message from Jackie Joyner Kersee

Jackie Joyner Kersee is considered the Greatest Female Athlete of All Time.  But your journey was not an easy one.  Listen to her message and find out how she clear several of life hurdles.

If the president can stay healthy through the holidays, so can you

By Jeannine Stein, Los Angeles Times

You think you have a rough time avoiding temptation over the holidays? It's probably nothing compared with the parties the president and first lady have to navigate. But as Cornell McLellan tells it, the First Family doesn't need any diet advice. He should know--he's their personal trainer.

"They get it--this is a lifestyle for them," he said of the Obamas. "Once you prioritize your health, fitness becomes who you are. These are people who work out every day, and they know how to make good food choices. They host a lot of Christmas parties, so it's great that they are who they are--I don't know who else could get through these parties."

When we spoke with McLellan he had just wrapped up the keynote speech at the American Council on Exercise's annual fitness symposium in San Diego. The owner of the Chicago training facility Naturally Fit, McLellan is also co-chairman of the President's Council on Fitness, Sports and Nutrition. He had high praise for ACE's part in Joining Forces, a national initiative involving various areas of society to help and support service members and their families, including 1 million hours of free fitness services.

While McLellan said he doesn't accompany the Obamas that often when they travel, he doesn't worry that anyone is sneaking cookies on the sly or slacking off on their workouts. There's usually an adequate hotel gym, or the old stand-by: body resistance exercises.

"The president is someone who is going to work out," McLellan said, "even if he has to get up early. Wherever he is in the world he's going to make sure to get his time in."

Michelle Obama, he added, was one of the first people to complete the Presidential Active Lifestyle Award challenge, a six-week program designed to help children and adults adopt more healthful diet and fitness habits. The first lady, he said, wasn't cut any slack just because she lives in the White House.

"She had to report every jumping jack--everything," he said. "We're not just giving the awards out."

What's his advice for the rest of us who hope to dodge the egg nog and an extra five pounds this season?

"First, understand that your health is your wealth, and make sure to prioritize fitness," he said. "Do it first thing in the morning and get it out of the way."

Starving yourself before a big dinner is a big no-no: "That would be the wrong idea. Keep on your regular routine and think in terms of small portions." Two more tips: drink water before you start eating, and put your meal on a salad plate, which is smaller than a dinner plate. "Have 90% of what you need and 10% of what you want," he said.

So with all this great guidance, we guess there's no way to avoid sticking to a healthful lifestyle this season.

McLellan agreed. "I think all the excuses have been used up."

My 5 Fitness Favorites

1. Kettlebell Training - Combines both cardio and strength. Once you try a kettlebell workout you are hooked. A great way to increase your endurance and a great way to have that strong lean look.

2. Juicing - My favorite is apple, pineapple and ginger root. A nice way to start the day. Juicing allows the fruit to go straight to your bloodstream and gives you a boost of energy.

3. Working out in Vibram shoes - Working out with barefoot shoes allows you to use your leg muscles more.

4. Weight Training - Dumbbell curls, squats and bench press have been around forever and still remain the mainstay for fitness.

5. Running - A great way to clear your mind. Very challenging depending on the weather elements. You have to push yourself if it is cold, hot or warm and you can always monitor your progress by participating in a 5K, 10K, half or full marathon.

MVP Countdown Workout - 53 Days Until My 50th Birthday

It's been a while since my last post. But I haven't lost focus. I'm still on track for the Rock N Roll 1/2 Marathon on Oct. 23, 2011.

Here's today's workout:

Strength Training -

Lying dumbbell press - 20lbs 1 x 10, 25lb 1 x 10 & 30lbs 1 x 10
Lying dumbbell pullover - 30lb 1 x 10, 40lbs 1 x 10 & 50lbs 1 x 10
Bench Press -135lbs 1 x 10, 155lbs 1 x 8 185lbs 1 x 8
Barbell Curl 50lbs 1 x 15
Alternating dumbbell curls - 30lbs 1 x 8
Incline dumbell curls - 20lbs 1 x 8
Barbell Curls 60lbs 1 x 10
Leg Extension - 70lbs 1 x 10, 90lbs 1 x 10, 110lbs 1 x 10
Super Set Barbell Squats (135lbs) and Hack Squats (185lbs) 5 x 10 each exercise for a total of 100 squats.

7 Mile Run

MVP Countdown Workout - 80 Days Until My 50th Birthday

The Dirty Dozen
Run 1 mile

12 Kettlebell Exerices: Do 3 sets of 12 reps.

1. 2 Hand Swings 12 reps
2. Tactical Lunges 12 reps ES (each side)
3. Donkey Kicks 12 reps
4. 1 Arm Swings 12 reps ES
5. Surrenders 6 reps ES
6. Push ups reps
7. Hand to Hand Swings 12 reps ES
8. Goal Post Press 12 reps
9. Burprees with Kettlebell Press 12 reps
10. Windmills 12 reps ES
11. Figure 8's 12 reps (total of 24)
12. Halos 12 reps ES

five (5) 40 yard sprints

MVP Countdown Workout - 82 Days Until My 50th Birthday

Thursday's workout was with my trainer. She smoked me like a pack of Kools. Very challenging 30 minute Kettlebell workout. I can't even remember what the routine was.

MVP Countdown Workout - 85 Days Until My 50th Birthday

It's been two weeks since my last post. My mother has been laid to rest and it was quite a celebration. In my opinion a funeral should be a happy occasion, the celebration of one's life.

I have managed to continue to workout, but due to my hectic schedule I have decided to starting training for the Rock n Roll Half Marathon instead of the Full Marathon.

Here's an update of my workouts for the last three days.

Monday, July 25, 2011

1 Mile 100 Swings

Run 1 lap then do 25 2 hand Kettlebell Swings (4 times) Time: 13:53

Tuesday, July 26, 2011

25 2 Hand Kettlebell Swings
10 Right Snatches
10 Left Snatches
1 Right Side Turkish Get Up
1 Left Side Turkish Get Up

(a Total of 7 rounds for approx. 25 minutes)

Wednesday, July 27, 2011

Kettlebell Workout 35lb

Right Hand Swings 30 seconds
Left Hand Swings 30 seconds
KB Squats with Alternating kicks 30 seconds
(Repeat circuit)

Right Side Elbow to Knee 30 seconds
Left Side Elbow to Kneee 30 seconds
(Repeat)
Suitcase Squats 1 minute

Mason Twist 30 seconds
Clams 30 seconds
Vampires 30 seconds
(Repeat)

1 mile run

Total workout time 35:26

MVP Countdown Workout - 99 Days Until My 50th Birthday

My mother, Flora Johnson passed away Wednesday, July 13th. I was unware of all of the stress I was under because I tried to take a 3-mile run and felt light headed and fainted on the route I was running on. (I woke up when my face hit the ground)

Today was only a 1 mile run. Tomorrow will be a rest day as I get the funeral arrangements and insurance claims done.

MVP Countdown Workout - 102 Days Until My 50th Birthday

I spent Sunday spending time with my mother who is in Hospice. My mother's name is Flora Johnson, a what a great mother she has been to me. I dedicate my Marathon training to her.

Proverbs 31 talks about the virtous women. The verse 25-29 describes my Mom to the "Tee."

25 She is clothed with strength and dignity,
and she laughs without fear of the future.
26 When she speaks, her words are wise,
and she gives instructions with kindness.
27 She carefully watches everything in her household
and suffers nothing from laziness.

28 Her children stand and bless her.
Her husband praises her:
29 “There are many virtuous and capable women in the world,
but you surpass them all!”

Monday morning was an early morning 9-mile run. The weather was a little humid, I did the run in a time of 1:31:10.

MVP Countdown Workout - 112 Days Until My 50th Birthday

15 Minute Swim

Kettlebell Workout

Part 1
10 - 2 Hand Swings - 45lbs
Clean & Press (Right)40lbs - 30 Seconds
10 - 2 Hand Swings - 45lbs
Clean & Press (Left) - 40lbs - 30 Seconds
10 - 2 Hand Swings - 45lbs
Snatches (Right) - 40lbs - 30 Seconds
10 - 2 Hand Swings - 45lbs
Snatches (Left) - 40lbs - 30 Seconds
10 - 2 Hand Swings - 45lbs
Bupress - 30 Seconds
10 - 2 Hand Swings - 45lbs
2 KB Farmers Walk - 30lbs - 30 Seconds
Bupress - 30 Seconds
10 - 2 Hand Swings - 45lbs
2 KB Farmers Walk - 30lbs - 30 Seconds

Part 2
Tactical Lunge - 45lbs - 30 Seconds
Right Arm Military Press - 45 lbs - 30 Seconds
Push Up Tap - 30 Seconds
Tactical Lunge - 45lbs - 30 Seconds
Left Arm Military Press - 45 lbs - 30 Seconds
Tactical Lunge - 45lbs - 30 Seconds
Push Up Tap - 30 Seconds

Part 3
Vampires - 40lbs - 30 Seconds
Mason Twist - 40lbs - 30 Seconds

Swimming for me is a challenge but worth it because it helps increase my endurance. The Kettlebell training was a breeze today. The farmers walk were a real challenge. Once again I feel great, I need to take this momentium with me in my to take me spirtiual life and business life to the next level.

MVP Countdown Workout - 115 Days Until My 50th Birthday

My hamstrings are very sore from yesterday's 7-mile run.

Here's today's workout:

1 mile run from the crib to the gym.

Bench Press - 135lbs - 1x10
Tricep Kickback - 30lbs - 1x10
Seated Dumbell Press - 40lbs - 1x10

Bench Press - 185lbs - 1x8
Barbell Curl - 70lbs - 1x8
High Pull - 70lbs - 1x8

Bench Press - 205lbs - 1x5
Pull Ups 1x15
Standing Dumbell Shoulder Shrugs - 65lbs - 1x15

Bench Press - 225lbs - 1x2

Leg Extensions
60lbs - 1x15
80lbs - 1x15
100lbs - 1x15

Bench Press 135lbs 1x20
Seated Dumbell Press 30lbs 1x20
Elevated Push Ups 1x20
Leg Press 135lbs 1x20

1 mile run from the gym to the crib.

Once again I'm feeling great endorphins really kick in today. I'm taking a rest day tomorrow. It will be a day of pray and fasting.

MVP Countdown Workout - 118 Days Until My 50th Birthday

I will be turning 50 on October 21st and my fitness quest is to run the Rock 'n' Roll Full Marathon on October 23rd. For the next few weeks I will blog my progress and also my mood swings.

Today's Workout -

A - 5 Sets of 2 Hand Kettlebell Swings

B1- Kettlebell Clean & Press - 3 sets of 10
B2- Elevated Perfect Push Ups - 3 sets of 10
B3- Kettlebell Windmills - 3 sets of 10
B4- (1) 20 Vampires (2) 20 Kettlebell Sit Ups (3)20 Clams

C - Tabatas - 20 seconds of Burpees - 10 seconds rest for 4 minutes.

3.2 Mile Run

Today's Workout was great. I exercised outdoors and the weather was perfect 72 degrees. The four minutes of Burpees was a BIG challenge I could only do 4-6 reps within the 20 second time frame. (My Burpees include a push up and tuck jump). Has always Kettlebell workouts are the best and the 3.2 mile run seemed like a walk in the park.

On a mental note, I feel stong and encouraged despite the fact that my mother is suffering from Lymphoma. Lymphoma a cancer in the lymphatic cells of the immune system. I have to be strong for her and my three children and exercising helps me keep strong both mental and spiritually.

Does a stylist or trainer have to look the part?

For many, when a hair stylist, personal trainer or beauty consultant doesn't look the part, it's a deal-breaker. Some believe their appearance is their business card.

We've all heard professionals dispense advice on how we should take better care of ourselves.

Your stylist gets on you about your damaged hair. Your dentist flogs you about flossing. Your doctor wants you to lose a few pounds – and your dermatologist is sick of your picking.

But what if those nags aren't exactly practicing what they preach? Should you turn tail and run if, for example, your personal trainer is kind of pudgy? Should you dread getting a haircut from a stylist who wears her hair in dyed-blue dreadlocks?

I feel you have to represent what you are selling. I am selling wellness and fitness, so I have to look like I know what I'm talking about.

In my line of work, I'm selling the benefits of exercise. When it comes to the business of beauty, what you see goes a very long way – and that includes personal trainers. The natural reaction is to balk at a flabby fitness guru and follow the recommendations of the trainer with the chiseled abs.

However, some overweight clients may feel more comfortable talking to a trainer who is also carrying around a few extra pounds.

If you're someone who's never gotten off the couch and sees a trainer who's lost 50 or 100 pounds up there doing a Zumba class, you're going to get motivated but you still have to make sure they know what they are doing when it comes to training you.

On the flipside, being lean and muscular isn't the only measure of stamina or fitness ability.

There are a lot of trainers that look amazing who are clueless. I think a general rule of thumb is to look at what type of fitness level you are trying to achieve, and make sure the person you choose can 'walk the walk and talk the talk.' You want to find someone that looks good and has the experience to make you feel energized, healthy and balanced.

On the other hand, hair and fashion stylists don't have the same problems when it comes to how they look. Anyone who has seen the frightful outfits worn by aspiring "Project Runway" designers, or the ghastly hairdos sported by stylists on shows like "Shear Genius," knows that even the most eccentric artists can produce mainstream looks. Their trendy customers get it and they trust.

Hair and fashion stylists are a lot more creative and frankly, get most of their referrals from people that like their clients hair, not their own.

Here's The Best Core Exericse

There are many ways to burn fat and sculpt a flat, sexy stomach. But with the media and all of the garbage on the market today, what is true and what is a myth? Can I really get a model's body by dong the "shake weight" for 6 minutes per day? My answer to this question is "no", and here is why....

The absolute best core exercise is super simple. It's the plank. A simple "push-up" position except on the elbows and you hold. That's it. Of course there are numerous variations on the plank to make it easier or harder. But the absolute best core exercise (when done correctly) is the plank.

Just remember to keep your butt down, back straight and hold for as long as you can hold!

How to Boost Natural Fat Loss

As a trainer, I find that many clients are willing to put in the fitness and exercise component while struggling with the nutrition component of their health program. If you experience the same thing, this article is for you.

It is important to realize that nutrition plays a bigger role in fat and weight loss than exercise and physical training. There are many ways to boost metabolism and working with a personal trainer will help you to incorporate as many strategies as possible into your daily routine.

The following are a few techniques to boost your fat loss efforts:

Engage in aerobic exercise for 30-60 minutes MOST days of the week and an additional 15-30 minutes in the afternoon/evening. My peers in the fitness industry may suggest less time per week but I find that the body is designed to be active daily and maintaining a strong workout schedule boosts the metabolism. Always remember that you can break your workouts into shorter sessions to meet your schedule and personal obligations.

When exercising, use interval training and weight training sessions at least three times a week. Both techniques push the body to use carbohydrate and fat stores in the body. Weight training also builds lean muscle mass which increases your metabolism.

If you are performing weight training and cardiovascular exercise in the same day, weight train first because it will burn carbohydrates for the first 30 minutes so that the calories you burn during cardiovascular exercise will come from fat.

Always look for ways to be active throughout the day. Walking up the stairs instead of using elevators and walking as much as possible throughout the day will add up to meet your fitness goals.

Exercise in the morning when you can because it will help to control your appetite all day long and decrease food cravings.

Do not hold your breath and breathe deeply during exercise because your body needs oxygen to effectively burn fat and boost your metabolism.

Once you have the fitness component in place, you should take a look at your dietary habits to boost your metabolism.

First of all, drink water, water, and more water. Drinking cold water throughout the day actually encourages your body to get rid of excess water, increases your body’s core temperature which stimulates your metabolism and promotes cleansing of the body.

Always eat breakfast and eat 5-6 smaller meals a day (every 3 hours).

Eat the majority of your calories earlier in the day when your body is active and able to burn more calories than during sleep.

Avoid empty-calorie foods and beverages like sodas or alcohol which dehydrate your body, slow your metabolism, do not satisfy your hunger, and add to the calories you have to burn later.

Whether you want to boost your metabolism to increase fat burn or boost overall energy, make sure you consult a professional like myself and gradually incorporate the tips I am sharing with you to reach your goals. Don’t forget to avoid stress and sleep well (7-8 hours) to improve your results.

US Army Makes Changes to Physical Fitness Standards

The United States Army will make changes to their Physcial Fitness Standards.

A revolutionary new physical readiness test will shorten your run distance, eliminate sit-ups, change the way you measure push-ups and add three new events.

In addition, a new combat readiness test may replace one of the two PT tests soldiers do each year.

The changes — the first to the PT test since its inception in 1980 — stem from a nearly yearlong effort by Lt. Gen. Mark Hertling, deputy commanding general for initial military training, and Frank Palkoska, director of the Army Physical Fitness School. He and a team of 16 fitness and nutrition experts have built a new test centered on five events:

• 60-yard shuttle run

• 1-minute rower

• Standing long jump

• 1-minute push-up

• 1½-mile run

I will have tips on how to past the Army PRT in upcoming blog posts.

Variety Truly Is The Spice of Fitness

Different types of exercise can be very humbling for people because it exposes our weaknesses - and most people don't like being/looking bad at anything. The commitment to exercise is hard enough and now I'm asking you to do two minutes of Kettblebell swings, run the bleachers, do turkish get ups and push up planks. "That's too hard!" This is why most people never leave their aerobics class, get off the treadmill or attempt something other than their 15 minute walk. As a "challenging" based program MVP Kettlebell Boot Camp is designed to emphasize your weaknesses as well as your strengths. This is the sole reason why it works. Never before did you see Cardio and strength training in the same program because even trainers gravitate toward only one or two specialties.

Boredom, plateaus and injury are the enemy and the only way to combat them is through Variety. If you're struggling it's working. Swallow some humble pie and don’t give up.

10 Reasons to Exercise

Regular exercise gives you so many amazing benefits, but let's face it, some days you may get too busy, too stressed and simply too tired to fit exercise in your day.

Here's a list of my top 10 reasons to exercise. Pull out this list and read it when you're having one of those days.

1. To Prevent Disease
Exercise has been proven to reduce the risk of just about every single health problem known to man, from Stroke to Heart Disease to Cancer and Osteoporosis. Exercise is also a great defense against Type 2 Diabetes, which is one of the most widely growing diseases in the United States today.

2. To Look Great
Exercise firms your body, improves posture and even makes your skin glow. Looking your best is a wonderful result of regular exercise.

3. To Lose Weight and Keep It Off
Exercise burns fat and prevents future fat storage. If you want to have a thinner, healthier body, exercise is the answer.

4. To Have More Energy
Anyone who exercises regularly will tell you that they are more energetic, less easily upset and are more peaceful.

5. To Sleep Better
Exercise boosts energy levels, but also wears you out. It makes you feel more alive during the day and sleep like a baby at night.

6. To Age Slower
Exercise is one of the most effective ways to fight aging. When you age your body loses muscle and bone, the loss of both is drastically reduced with regular exercise. Exercise also helps reduce inflammation.

7. To Ease Depression
Exercise has been proven to reduce depression – sometimes even as effectively as prescription drugs. Just chalk this up as yet another amazing benefit to exercise.

8. To Stay Mentally Sharp
Not only is exercise smart for your heart and weight, but it can make you smarter and better at what you do. Exercise has been shown to improve memory and other cognitive functions, and seems to have a protective effect against Dementia. John J. Ratey, MD, an associate professor of psychiatry at Harvard Medical School and author of A User's Guide to the Brain says "exercise is really for the brain, not the body. It affects mood, vitality, alertness, and feelings of well-being."

9. To Reduce Sick Days
People who exercise regularly are 50% less likely to call in sick to work. A regular exercise program reduces colds and upper respiratory infections.

10. To Boost Confidence
Being fit, feeling healthy and having energy are all building blocks to having great confidence. There is no better confidence booster than sticking with a regular exercise program.

Here's an Inexpensive Way to Improve Your Speed

Every athlete wants to get quicker and faster. The difference in being faster than your opponent can make a difference in a big game.

I'm going to show you a simple and inexpensive exercise that will improve your first step and at the same time will improve your speed and quickness.

The exercise that I'm talking about that will add speed and quickness to your tools is jumping rope.

The benefits of this simple but yet complex training technique ranks as also an ideal brain exercise, bone builder, and as one of the most efficient ways of improving cardiovascular fitness in as little as ten minutes.

According to research jump rope for a minimum of five minutes a day can improve your foot speed and when you build to ten minutes of nonstop jumping at 120 RPMs it can provide the same benefits as 30 minutes of jogging!

Simple grab a jump rope and do the following:

1. Start with the jump rope in each hand.
2. Jump off the ground and start swinging the jump rope under your feet.
3.Continue jumping up and down as you bring the jump rope under your feet.
4.Continue for the prescribed number of 500 jumps or for 5 minutes.

Improve Your Speed By Running Down Hill

A great way to improve your speed on the athletic field is to run hills downhill. That's right running downhill instead of uphill. A lot of great athlete's such as Walter Payton and Jerry Rice improve their speed and leg strength by incorporate hill training in their workouts.

Running down Hills has many benefits:

Helps develop power and leg strength
Improves stride frequency and length
Develops co-ordination
Good for muscle memory by allowing your legs to move faster
Encourages the proper running form by using your arm action during the driving phase
Develops control as well as improved speed
Promotes strength endurance
Develops maximum speed and strength
Improves your time in the 60 yard dash

Here's a hill training routine:

1. Find a hill with a slope of approx 15° decline and a length of 60 yards
2. Running down the hill to build up to full speed and then maintain the speed for a further 30 yards
3. Recovery walk back up
4. Start with 2 sets of 4 repetitions ( a total of 8 times) and gradually increase over time

Do this routine twice a week and soon you will find yourself improving your speed.