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.

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.

5 Fun Family Fitness Tips

Spending quality family time is getting harder and harder. Gone are the days when children played around for whole day and their mothers had to call them back home to eat dinner. Today, on an average four out of six children spend their time watching television and surfing the internet for more than five hours a day. The present generation is very electronic centric and sees their world through TV, computers and cell phones.

The solution is a commitment on the part of the entire family to spend more time together. Summertime is a chance to spend some time on home improvement; improving your health and your relationship with the family.

Here 5 ways to have fun with family fitness:

1. Dig and Plant in the Garden- Help everyone plant their own vegetables, fruits and flowers.- having to clear, rake, seed, mow, aerate, fertilize, dethatch and water a garden or lawn tends to overwhelm the average person. The physical strains associated with a good day on the yard can be very positive and a great workout with creative benefits.

2. Take a Family Bike Ride - Bicycling is a good cardiovascular exercise that increases the health of your heart. You can plan cycling trips on safe trails by calling your local bike shop or bike club.

3. Go To the Pool - Water sports and especially swimming, are often a favorite summer time activity. There are many physical benefits of swimming and because of the low impact nature of the workout, swimming is considered a terrific exercise choice for not only healthy people, but also for those who face health challenges.

4. Take a Family Walk – Walking is an easy way to get - and stay healthy. Almost anyone can do it, it fits into just about any schedule, and best of all, it can be done with company of the entire family.

5. Yes, Your Own Backyard - Play traditional and modified backyard sports: basketball, softball, volleyball, and tetherball. Other activities include counting hula hoop rotations, jumping rope by practicing rhythms, rhymes and tricks and washing the car while enjoying an active game with the hose.

Family exercise may not be a miracle cure, but at times it sure seems like it. Remember, if you're tired and don't feel like exercising, once you start, you'll feel so much better. It is an amazing way to achieve and maintain your entire family’s health.

Thank you and here's your chance for FREE Personal Training Sessions

During the busy year I don't always have the chance to thank you for your business. But during the upcoming holiday season I would like to do something special to show you how valued and special you really are to me.

So to prove it, I'd like to give you $12 off of MVP Boot Camp for the next session.

Normally the price for MVP Boot Camp is $72 but if you sign up for this upcoming session (Nov. 10th -Dec. 12th - it's only 60!)

But that's not all...

If you're one of the first 30 clients to sign up, I will also give you two (2) free personal training sessions. That's right during your free personal training sessions I will show you more ways you can burn fat and get rid of those unwanted pounds....and it's yours absolutely free until I run out of the 30 I have room for.

So don't wait. If you've been putting off starting or improving your weight loss goals - now is the perfect opportunity to save.
While this is on your mind, why not give me a call at 314.831.7505 or log on to http://www.mvpfitness.net/ to sign up for the $60 special and schedule a personal training appointment?

Once again thank you for your continued business this year. I hope you'll be able to take advantage of this special savings during the holidays.

Remember, if you're one the first 30 clients to schedule an appointment - you'll also get two personal training sessions, absolutely free!

MVP Fitness is pleased to announce the addition of a new class called MVP + Size Boot Camp.

After four years of rapid growth in their locations in Florissant, University City and New Town, MVP Boot Camp is responding to the requests of clients to add a class for participants who may wear a plus size dress and be at the beginner level of fitness.

Starting September 8, 2009 at 6:15 pm, this fun, active-paced and effective style of training will offer its unique blend of cardio, strength and endurance training to North County residents who may be at the beginning level of fitness at Tribe of Judah Christian Center, located at 3465 Shackelford
Road, Florissant, MO 63031.

“We are very excited to have the opportunity to offer a beginner’s level ‘boot camp’ to our clients”, said Lyle Johnson, who owns MVP Fitness. “Our clients who may need to jump start their fitness program at a slower pace put a bug in our ear a while ago about adding a beginner’s class, and we want to thank all of our clients for making it possible.”

The new MVP + Size Boot Camp will give clients a chance to experience the type of results other clients have received from boot camp for the last four years and that is helping tons of people lose weight, get in shape and motivating them to achieve their own personal physical fitness goals.

MVP + Size Boot Camp will meet two days a week (Tuesday & Thursdays) from 6:15-7:00 pm. The cost is $60. MVP Boot Camp is designed to fit your busy lifestyle. For more details, call (314)831-7505 or visit online at
http://www.mvpfitness.net/index.html

Pace Yourself

Pace yourself for Weight Loss - A good meal plan and exercise plan will help you reach your weight loss goals.

One secret to maximize your meal plan is to eat a small meal and wait 20 minutes before deciding if you need more food. This will give your stomach and brain time to communicate. If have eaten enough food, your brain will alert your body and you will find that you don't desire anything more. If you are still hungry after this period, eat a small amount more and wait another 20 minutes.

The Get Fit 4 Christ exercise program and meal plan has been in the testing phase for three weeks now. How has it worked so far? Well, here are a few results from clients that are in the Get Fit 4 Christ 40 Day Beta Testing Program.

Deena Sneed lost three pounds!
Stacey Miller has dropped a total of seven pounds so far!
Sunnie Hughes has melted away five pounds!
Sheree’ Gaston trimmed off three pounds!
Cierra Evans has blasted away three pounds!
Charles Boyd has chopped off four pounds!
Lutricia Adegebite has shaved off seven pounds!

For more info on Get Fit 4 Christ log onto http://www.getfit4christ.com/

Don't over Indulge

Drinking alcohol is a very touching subject. I try to stay away for alcohol because of damaging side effects. But if you do drink, don't over indulge.

Life is about balance and when you do anything in excess, your body pays the price. So when it comes to drinking alcohol, you need to be wise about your decision making process. Think of the effects of too much alcohol in your current and future fitness and health.

a. Can Damage your liver

b. Shuts your metabolism so you can't burn food energy

c. Impairs your decision making process - especially with healthy food decisions

d. Adds tons of liquid NO quality Calories to your daily diet: Sugar and Fat.

Get Motivated-Set Your 2009 Goals Now!

When I talk about motivation I am talking about giving yourself an incentive; moving to action; to drive forward toward a cause. Motivation triggers action to reach a goal.

Goal Setting is a way to energize yourself to achieve something or to become the person you want to be. Goal Setting is a very powerful tool for your fitness goals. Goal Setting acts as your team-mate for your weight loss program.

My next statement is upsetting, unfair and may not be totally true; however, it is an important statement to consider if you are starting workout program.

A person is out of shape because he has decided to be.

This decision may not be a conscious one, but at one time in life the decision was made and now a change must be made. Start to think about your goals and how you can achieve them.

The MVP Kettlebell Workout

One of the latest trends in the fitness industry today is training with kettlebells. Kettlebells look like a cannon ball made of iron cast with a handle on top.

The kettlebell is an ancient Russian exercise device; the kettlebell has long been a favorite in that country for those seeking a special edge in strength and endurance.

How can this “iron cannonball with a handle attached” be the best kept secret—as well as an outstanding tool to get in the best shape? It is because kettlebell training helps you achieve and maintain the highest levels of fitness by boosting your heart rate with a combination of cardio and strength training exercises.

You will find an example of a kettlebell workout on by clicking on the link below.

http://www.gospeltube.com/view_video.php?viewkey=e498857df08af3944b12

Here is another tip, don't try kettlebell training if you're looking for an easy way out.

Try it only if you're prepared to work hard, have fun and become a MVP.

Fitness Assesment Testing

A great way to test your fitness level is to perform a Fitness Assesment Test consists of push-ups and sit-ups.

All MVP Boot Campers are tested at the beginning and at the end of our four week program and almost everyone improves on their test scores

For the push-up test, the MVP must perform as many push-ups as possible in one minute. A proper push-up requires that the upper arms be parallel to the ground or better when the body is lowered.

Click on the link below and watch Coach Marlon Lee perform 100 push ups in one minute.

http://www.youtube.com/watch?v=6k6TxDg7ayE

The sit-up test also measures the number of repetitions done in one minute. Sit-ups are done with the help of another MVP who holds down the feet. The knees are bent at a 90-degree angle and arms are placed across the chest.

Click on the link below and watch MVP Nikki Britts perform 68 sit ups in one minute.

http://www.youtube.com/watch?v=6k6TxDg7ayE

Next week, video of the 1/4 mile will be posted. The 1/4 mile run is performed by running one lap on an oval track. Since the test measures the amount of time it takes a MVP to complete one lap, walking is allowed but is strongly discouraged.