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.

Let's Get Fit!

How important is living a healthy and happy life to you?

Suppose you could take a few easy tips and improve your health and happiness in a matter of a few short weeks! Imagine... finally getting in better shape and at the same time having a toned and trim body that will make you stand out from the crowd.

Sounds too good to be true? Well, it isn't if you have the right advice.

Think about it. Having a strong mind and a healthy body is the most powerful feeling you can have. Simply put, maintaining the highest level of health and wellness is the way to go. It benefits you and it benefits the people around you.

But creating that highest level of health and wellness and finding the time to exercise is the hard part. It could take you years and can cost you a small fortune to figure out just the right combinations that make this wonderful union work.

But instead of knocking yourself out trying to come up with just the right pieces to the puzzle, you now have it right in front of you with the MVP Boot Camp blog. At last! Everything you need to know about becoming a better person and shaping up your body is here.

I know you're probably still leery and a bit on the conservative side, but think about this - if you keep doing the same things over and over again - you'll only succeed in getting the same results. That's why I encourage you try out my proven tips.

These jam-packed tips get to the heart of the information and are a very easy to follow. Here's a partial list of just a tiny fraction of the pearls you'll discover on this blog:

• How to eat smart
• How to reduce stress
• Videos to improve your overall health
• Motivational quotes for a successful life
• 40 Day workout plan to lose weight

Now, just imagine if you started making only a handful of these tips work for you. How much more happiness would that mean to you? There's no need to reinvent the wheel. Everything is ready for you, absolutely turn-keyed, and all laid-out for you step-by-step.

But remember, you must take action to these success tips right away. Don't fail to read this valuable information--chances are too great you'll forget. Think about your return on investment here: If you simply follow my tips from all the information contained in on this blog, you will be a step ahead of the rest.

You really can't afford not to take advantage of the recommendations on this blog, plus, it’s easy to get started right away. Just read the posts and make sure you follow through.

Get ready to enhance your overall wellness. Just think! Now you have proven tips to use and you'll never again suffer through the pain and hassle of living an unhealthy, sick and depressed life.

Lunchtime workouts bulid everyday fitness

Workout during a weekday lunch-break? It sounds too hard. Not only is it a mad rush to get changed but coming back to the office all hot and sweaty and having to shower before settling back into work for the afternoon seems like it would take all the fun out of the exercise.

But there are easy ways to build fitness into your weekday life, says personal trainer Lee-Anne Wann.

A workout doesn't have to take long - Lee-Anne says 45 minutes is ample. And if 45 minutes is too much, there are still lots of ways to get the maximum impact in a shorter timeframe. Lee-Anne says the key principles are to work as much of your body as possible, burning as many calories and as much fat as you can in the time you have. This can be done by working the big muscles, such as the thighs, chest and back.

"Bigger muscles require more calories, so you burn more fat. And when you work big muscles, you work the smaller muscles at the same time."

Lee-Anne also recommends switching between exercises which work the upper and the lower body. Moving from squats to shoulder presses, for example, flushes the blood around the body, forcing it to work harder.

For the really time-poor, she suggests a 20-minute interval training session.

Either on a cardio machine, or running, go as hard as you can for one minute, then more slowly for one minute. Alternating like this for 20 minutes will burn a lot of calories. Twenty minutes is the maximum length of time that kind of session will be effective. The work is out of the fat-burning zone, but boosts the metabolism so much that extra calories are burnt for anywhere between 12 to 20 hours afterwards.

Lee-Anne warns that it is not a good idea to do such an intense workout late in the day, because it will prompt too much of an energy burst. The increased calorie-burning also stops when you go to sleep.

Keep in mind that doing anything is better than doing nothing. And accumulated exercise is as effective as working out in one hit, so an option is to aim for a 10-minute walk before work, another at lunchtime and a third after work.

As well as being good for your fitness and fat-burning, working out at lunchtime gets rid of the afternoon crash. "It will stop you wanting junk food at 3pm," says Lee-Anne.

Working it out

Burning calories doesn't have to be sweaty work. Check the list below:

* 30 mins weight training: 100 calories*

* 30 mins skipping: 370 calories

* 30 mins boxing: 450 calories

* 30 mins food shopping: 130 calories

* 30 mins standing: 72 calories

* 30 mins walking upstairs: 450 calories

* Sounds low compared to standing still for half an hour doesn't it? Lee-Anne says this is because 30 minutes of weight training is broken up into bits, with rests in between. Standing requires unbroken effort by many muscle groups.

By Susan Edmunds

Burning calories with day-to-day activities

The fact is that the more active you are, the more calories you burn, and in addition to regular exercise and cutting back on high-caloric foods, there are other simple day-to-day activities and hobbies which can boost your heart rate and help burn calories:

- Mow the lawn or garden: This is good exercise and gets your heart rate going. Any type of gardening activity in general is considered a beneficial way to burn off fat.

- Vacuum and clean: According to About.com, if you spend an hour vacuuming (and cleaning your house), you can burn nearly 250 calories (based on a person weighing around 150 1bs). So get out the old Hoover and bucket and mop, and make your home squeaky clean.

- Play Frisbee: If it’s a sunny day and you have time on your hands, enjoy a game of Frisbee out on the lawn. An hour can burn off more than 200 calories.

- Shoot some pool: The pool table has been sitting in your basement for years, and it’s time to dust it off and play. Nothing spells “leisure” as a casual game of pool with friends, which can also burn off more than 150 calories per hour.

- Walk, walk and walk again: The Harvard Health Letter recommends taking the “faraway spot”: Parking your car as far away as possible in the garage so that you have to walk a while to get to your destination. In addition, pacing around the house or your office (as opposed to sitting all day) is also good exercise.

- Go shopping: A number of health experts claim that walking around the mall or dragging your shopping cart around the supermarket help burn off calories. You don’t necessarily have to exercise your wallet, either: Stick with window shopping.

- Shovel that sidewalk: During winter snow storms, start shoveling your driveway. This is a great activity that speeds up your heart rate and burns off a lot of calories.

- Play a musical instrument: You’ve always wanted to learn how to play the guitar or piano, and now here’s your excuse. It may not qualify as a vigorous activity, but according to HealthStatus.com, a half-hour of strumming your guitar strings will result in (hopefully) harmonious melodies, as well as an easy 100-calorie burn.

Walk your way to Fitness

Instead of driving everywhere, try "strolling-it" whenever possible. Experts recommend taking 10,000 steps per day (2,000 steps is about one mile) through exercise and daily activities to improve overall health. Walking at a moderate pace burns over 200 calories per hour!

ACE Announces Fitness for 2010

The following represents ACE's listing of the top fitness trends for 2010:

Cost-Conscious Workouts at Fitness Clubs and at Home: The impact of the economy continues to affect the choices of fitness enthusiasts and health clubs alike. Gyms will alter programming and training to better serve the needs of the cost-conscious member, while in- home workouts utilizing small, portable fitness equipment will be popular among individuals watching their budgets.

Group Training: Individuals will scale back on personal training sessions to take advantage of small-group training and group class participation as another way to save on expenses. Health clubs may alter some programs to better suit the needs of larger groups. Likewise, individuals may find that the group setting offers additional motivation and support of their fitness efforts.

Time-Efficient Workouts for the Time-Pressured American: Shorter yet higher- intensity workouts will be more appealing to those with busy schedules because they can reap significant fitness rewards with relatively minimal time investment. Boot-camp style workouts will continue to be one of the most popular of these trends in 2010, offering the ability to burn a sufficiently large number of calories while simultaneously improving muscular fitness. Circuit training will also be a time-efficient workout of choice due to its combined strength and endurance activities.

Exergaming: Exergames will continue to climb in popularity and be taken to the next level: fitness clubs. By integrating fitness-based video games into their programming, clubs will offer unique exercise sessions for game-lovers and those looking for variety within their workouts. Studies conducted by ACE on exergaming-type systems, including Nintendo's Wii Sports and Wii Fit and the PC-based Dancetown, offer insight into the true fitness benefits associated with these alternative fitness options.

Boomer-Specific Programs: Special fitness programming for aging adults will remain a strong trend next year. Growing numbers of boomers recognize the multitude of benefits that come along with regular exercise participation, from lowering blood pressure and cholesterol to maintaining one's functional independence and overall wellbeing.

Functional Training Workouts: Functional training workouts will increase in variety, including popular suspension training tools such as TRX. The portability and time- efficiency of these workouts will appeal to people looking to stay fit at home, the office, the gym or while traveling.

Health and Fitness Awareness: The importance of health and fitness is gaining greater awareness among commercial and governmental organizations. There will be a strong movement towards collaboration between these groups and health and fitness organizations throughout the New Year. These diverse groups will work together in the fight against physical inactivity and obesity.

Importance of Proper Professional Credentials: Health and fitness clubs are recognizing the need for, and the importance of, hiring trainers who hold high-quality, reputable professional credentials. NCCA-accredited fitness certification is fast becoming the recognized stamp of approval for credentialing quality in the fitness industry. ACE is among the few organizations to which the National Commission for Certifying Agencies grants this accreditation for certification programs.

Specialty Exercise Classes: Specialty classes such as ethnic dance, hooping, pole dancing and Zumba will remain popular due in part to the continued success of shows like Dancing with the Stars and So You Think You Can Dance. Fusion-type classes will be popular among fitness enthusiasts that want to switch up their typical workout programs. Additionally, more gyms will offer unique group exercise programs and mind-body activities.

Fitness Training Tools: Technology is continuing to infiltrate the fitness world. The use of tracking and online training and scheduling tools will increase in the coming year with more people looking to better gauge their progress by accessing and monitoring details of their fitness programs. Some popular examples of tracking gadgets include GoWear fit and Fitbit, while online tools such as TrainingPeaks software offer fitness programs and meal plans that people can access 24-7. Mobile applications are even bringing fitness on-the-go through iPhone applications and other downloadable programming.

Exercise away those winter blues

To varying degrees, many people experience the winter blues. This seasonal mood swing is thought to be related to the lower levels of sunlight present during the colder winter months. In my many years of experience with clients, I have noticed a definite trend in a lack of desire to exercise and an increase in consumption of comfort foods during this season. I liken this phenomenon to a human version of going into hibernation.

Ironically, it is the very thing we want to avoid that will help lift our spirits and make us feel better _ regular exercise. You should participate in outdoor activities, especially on sunny days. For the less physically fit, starting gradually with smaller, enjoyable tasks and to do them faithfully until it becomes a habit.

A five to 10 minute brisk walk is a good start. don't just trudge along, cursing the cold. Walk briskly and with purpose, breathing in the fresh air deeply. Stretch your arms out, squat down then rise up on your toes a few times. Simple. You will be surprised at how energetic you feel afterwards.

Carve out some time each week to focus on physical fitness. Workout at least three times a week, 30 minutes to an hour. Find an exercise DVD, such as Get Fit 4 Christ, you can use at home or hire a Personal Trainer at MVP Fitness. Workout alone if you prefer or in a group by taking a class.

Weight Loss Tips

With so many diet and exercise programs out there it can be difficult to decide on the best weight loss plan to use. Choosing a weight reduction program is no easy task but you can make a reasonable selection if you consider your goals and your lifestyle before jumping into what you may think is the best weight loss plan for you. In this article, I will give you some free weight loss tips.

First of all you need to consider the core of your weight problem. Do you want to drop ten or twenty pounds? Are you fighting a life-long obesity problem? Is your weight associated with a recent pregnancy? Does depression or mood adversely affect your weight? In order to find the best weight loss program, it is crucial that you consider the source of your problem.

Depression is a serious matter. Rather than trying to find the best weight loss strategies to use a person who is depressed is better suited to research his mood condition. This individual may find that once the depression is treated, the pounds melt away. Treating the depression itself is often the best weight loss plan available.

A person who wants to drop some vanity pounds after giving birth would want to take a very different approach than someone who needs to lose a lot of weight that she has been carrying around for years and years. The best weight losss program for one person may not be the best for another. The new mom could benefit from taking on a trendy six-week fat burning exercise program while the lifelong obese problem will need medical intervention.

Speaking of medical intervention, make sure that you talk to your doctor about the best weight loss program for you. You can save a lot of time and effort by simply asking your physician about which program would be best for you. Your doctor can help you start off in the right direction.

You doctor can also suggest whether you should start a weight loss exercise plan. The best weight loss strategy for many individuals is to simply start a reasonable exercise routine. You may find that you don’t really need to diet as long as you increase your activity.

Free Weightloss Resources:
Weigh Less Nutrition Center - GNC

Surround Yourself With MVPs!

One of the key characteristics of successful people is that they avoid negative people and they spend the majority of their time surrounded by those who have already achieved success and want to achieve more success.

So if your goal is to lose 20 pounds by eating healthy, exercising and living an energy full life - then seek out others who already live a healthy lifestyle and want to lose weight .

If you are around person that has an negative attitude, than it most likely that your attitude will be negative.

Surround your self with another MVP (Most Valuable Person) and you will have the support that it takes to reach your goals.

Hanging out with a person who just talk about getting in shape but never take persistent action will ensure that you never reach your goal.

Prepartation Is The Key

If you had a chance to watch Barack Obama's wife, Michelle Obama's speech at the Democratic Convention on Monday Night, you would have to agree that it was FANTASTIC!

Not only did Michelle Obama words moved millions, but her preparation for this very important night was very impressive.

You see, being prepared for a major event or a special occasion will set you apart from the crowd.

Here a 4 keys that I noticed about Michelle Obama's speech and her appearance that you can use for your next presentation or special event or occasion.

1. Practice, Practice, Practice - Her speech was well-rehearsed and it allowed millions to laugh, cry and be motivated.

2. Stay Calm - Having confidence in yourself is a key to being cool, calm and collective. Remember, if you believe you can, you are right. If you believe you can't, you are also right.

3. Dress To Impress - Michelle's appearance was striking. You want to make sure you look your best when all eyes are on you.

4. Exercise - A great way to boost your confidence and enhance your look is to follow a workout plan for your special event. Exercise stimulates various brain chemicals, which may leave you feeling happier and more relaxed as you prepare for your big day. You'll also look better and feel better when you exercise regularly, which will improve your self-esteem. Exercise even reduces feelings of nervousness.

Follow these four keys as you prepare for your next special event and you will be a MVP!

How Do You Handle A Setback?

A great way to measure growth is the way you respond when things go wrong.

If you give in to despair, have doubts or make excuses, you have some growing up to do.

Remember U.S. track star Sanya Richards in the 400-meter dash? She was well clear of the field with a mere 80 meters to run when she suddenly lost her momentum, shortening up, finishing third and settling for a Bronze Medal.

Sonya Richards had ups and had downs during the Beijing Games. But she ended on a high moment, as she helped deliver a U.S. victory in the 1,600-meter relays, allowing a team that failed to live up to its own expectations a chance to celebrate.

With the US trailing Russia on the final leg of the relay, Richards closed the gap, then bided her time, waiting ... waiting ... waiting for the right moment. With 30 meters left, Richards pulled to the outside and zoomed past Russia to win the race in 3:18.54, it was the fastest women's 1,600 since 1993!

How about you? How did you respond the last time something went wrong? Did you fall apart?

Are you struggling with your weight and fitness goals. Are you having family problems or issues on your job. If so, you need to ask God for patience and a positive perspective to handle life's setbacks in a mature Christian way. When things go wrong, ask God for strength and wisdom. Then thank Him for working to increase your faith.

The Qualities of a Gold Medal Winner

The Olympics is grabbing every one's attention. Great athletes like Micheal Phelps, of the United States , won eight gold medals in swimming and Usain Bolt, of Jamaica won the gold medal in the 100 meter dash with a blazing time of 9.69.

All of the Olympic athletes have five qualities in common: (We can use these same qualities to reach your fitness goals.

1. Commitment - A great athlete will make a promise to accomplish a goal that they have set for themselves
2. Have a Plan - A great athlete also follows a set plan and is dedicated and sticks to his plan
3. Attitude - A great athlete always has a positive and winning attitude.-
4. Mustard Seed Faith - A great athlete knows that it takes faith to be a winner.-
5. Prayer - A great athlete always knows where his or her strength comes from and believes that it takes the will of God to be a world class winner.-

If you follow these five qualities you can become a gold medal winner in your fitness goals. Remember, with hard work, dedication and our Heavenly Father on our side, we too can be gold medal winners!

Training for a 5K Race the MVP Way

Training for a marathon or a triathlon takes a lot of hard work, dedication and most importantly a lot of time.

I commend those who are marathoners and triathletes, but if you are like most people, your time is very valuable, but at the same time working out and exercising is very important. That is why I suggest that you train for a 5K run.

Here are three reasons why I love training for a 5K race.

1. It does not take up a lot of your time - the program below has you running on an average of only 9.5 miles per week.
2. It is less taxing on your body – It takes me a long time to recover after running a marathon. I can recover from a 5K in a day or two.
3. It is a way to track your progress – You can try to improve your time during every race.

I strongly feel you will be able to complete your first 5K and be clocked at a competitive time within eight weeks, if you follow my 5 K training program.

I have added two days of strength training on Wednesdays and Saturdays. Saturdays will be your most challenging day. The workout consists of a combination of running and strength training. I recommend that you run first then follow it up with a 30-45 minute strength training routine.

You will have two rest days, Monday and Friday. This will give you enough time for your body to recover.

The other days are filled with road work. Remember to wear proper clothing while running outdoors.

Also, remember to drink plenty of water, eat right and get 7-8 hours of sleep.

Are you ready to get started! I hope you are excited. Training for a 5K will give you confidence and character. It will also relieve the stress, and boost your attitude.

Get off to a running start! Remember, exercising allows you to add more years to your life and add more life to your years.

The MVP 5K Beginner Training Schedule

Week 1
Sun: 15 min EZ run
Mon: Rest
Tues: 1.5 m run
Wed: Strength Training
Thurs: 1.5 m run (race pace)
Fri: Rest
Sat: 2 m run/Strength Training

Week 2
Sun: 20 min EZ run
Mon: Rest
Tues: 2 m run
Wed: Strength Training
Thurs: 1 m run (race pace)
Fri: Rest
Sat: 2.5 m run/Strength Training

Week 3
Sun: 25 min EZ
Mon: Rest
Tues: 2 mi run
Wed: Strength Training
Thrus: 1.5 m run (race pace)
Fri: Rest
Sat: 2.5 m run/Strength Training

Week 4
Sun: 30 min EZ run
Mon: Rest
Tues: 2.5 m run
Wed: Strength Training
Thrus: 1.5 m run (race pace)
Fri: Rest
Sat: 3 m run/Strength Training

Week 5
Sun: 35-40 min EZ
Mon: Rest
Tues: 3 m run
Wed: Strength Training
Thurs: 1.5 m run (race pace)
Fri: Rest
Sat: 3 m run/Strength Training

Week 6
Sun: 40 min EZ run
Mon: Rest
Tues: 3.5 m run
Wed: Strength Training
Thurs: 1.5 m run (race pace)
Fri: Rest
Sat: 4 m run/Strength Training

Week 7
Sun: 40 min EZ run
Mon: Rest
Tues: 3 m run
Wed: Strength Training
Thurs: 1.5 m run (race pace)
Fri: Rest
Sat: 4m run/Strength Training

Week 8
Sun: 40 min EZ
Mon: Rest
Tues: 3 m run
Wed: Strength Training
Thurs:2 m run
Fri: Rest
Sat: 5K Race!

Ladies - African American Hair Care For Exercising

Foxy 95.5 radio personality, Niecy, admits that one on the most popular excuses that African American women use for not exercising is "I just got my hair done."

The hardest time part about exercising is knowing you are going to sweat your hair out and you will have to spend 30-40 minutes repairing fixing your hair. Plus, you may wear a short, sexy style so you can't just wash and go.

I understand that you spent a lot of money on your hair and looking good is very important. But the lack exercising can hurt you in the long run. The obesity rate among African American females is 70%. The reason why is poor eating habits and not exercising.

Here are 8 tips on how to stay fit and keep your hair tight and right at the same time.

1. Work out before bed, then you just need to shower and get your hair to a sleeping point

2. Wear an Underarmour cap, if may wick the sweat

3. Change your hairstyle to something more low-maintenance

4. Wear a wig

5. Wear a head band and pull your hair back

6. Wear braids

7. Put on a shower cap after your workout and hop in the shower and then just touch up your hair with the straightening iron afterwards.

8. Make getting fit a priority and try your best to work around your hairstyle

MVP Boot Camp Teams Up with Foxy For Foxy Fitness Night

Please join us along with St. Louis Radio Station, Foxy 95.5 on Wednesday, July 23rd for a FREE MVP Boot Camp Demonstration.

Radio DJ, Niecy of Foxy 95.5 will be there to get her workout on.

The Foxy Fitness Night will take place at Hazelwood Central High School, located at 15875 New Halls Ferry Rd in Florissant.

The warm-up lap will begin at 7:15 sharp!

Please bring a exercise mat, a bottle of water and lots of energy.

MVP Boot Camp is fitness program designed to help you lose weight, burn fat, feel great, improve your energy and health.

The program has helped hundreds of people lose pounds and inches for the last three years. You will quickly find out that our Boot Camp program is a fun and challenging workout. It will also help you:

- Improve Your Strength
- Improve Your Endurance
- Improve Your Flexibility
- Improve Your Body Fat
- Improve Your Physical Fitness Assessment Testing

To register for the Foxy Fitness Night go to http://www.mvpfitness.net/

Come out on the 23rd and take part in one of the most unique physical fitness programs in St. Louis.

Here's How To Fit Into Your Favorite Jeans

Participating in MVP Boot Camp is a great way for you to fit into your favorite jeans.

You know the ones that you look so sexy in a couple of years ago.

Here is a challenge for you. Keep those sexy jeans. Keep trying them on to keep yourself in check to keep eating right and exercising.

Click on the link below and try the MVP Skinny Jeans Workout. This workout focuses on the inner thighs, the hips and butt with a mix of cardio thrown in.

MVP Skinny Jeans Workout

Strength Training 101

I want to quickly clear up a myth about strength training.

Some women avoid weight training because they don't want to bulk up. However, strength training is a very important element to maintain a healthy weight and strengthen your body.

The fact is women can't bulk up with strength training simply because women typically don't have the amount of testosterone necessary to build huge muscles.

Also, studies have shown that "the average woman who strength trains two to three times a week for eight weeks gains 1.75 pounds of lean weight...and loses 3.5 pounds of fat.

In other words, strength training makes you more lean.

Go to the link below and try The MVP Fitness Dumbell Blast.

This is an excellent dumbell interval training workout. I recommend that you use a pair of 5-10lb dumbells for this circuit.

http://youtube.com/watch?v=k_QmM0Lvwoc

Note: Exercise is not without its risks and this or any other exercise program may result in injury. To reduce the risk of injury in your case, consult your doctor before beginning this exercise program. MVP Fitness, LLC and advice presented are in no way intended as a substitute for medical advice, MVP Fitness, LLC disclaims any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.

The Keys to Flat, Sexy Abs

I get a lot of questions on how to flatten the stomach.

Here is a very simple strategy I use.

1. Eat Breakfast - it is the most important meal of the day.
2. Watch What You Eat - you must stay away from fast food joints
3. Eat Five to Six Small Meals Per Day - it is a great way to speed up your metabolism
4. Drink Only Water - no soda or sugary drinks such as kool aid or lemonade
5. Exericse - use both strenghth training and interval training

Click on the link below and try this four minute ab routine that is used in MVP Boot Camp.

The video is called the "Abs From Hell" - this workout is being view on You Tube and some viewers perfer this workout to so many others, it actually makes the abs burn.

Perform this routine twice.

http://youtube.com/watch?v=bYHeIlbVye8

Note: Exercise is not without its risks and this or any other exercise program may result in injury. To reduce the risk of injury in your case, consult your doctor before beginning this exercise program. MVP Fitness, LLC and advice presented are in no way intended as a substitute for medical advice, MVP Fitness, LLC disclaims any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.

Fitting Fitness In

The summer time means busier schedules - but that does not mean that you can't fit your workout program in.

Here are a few tips to fit fitness in during the busiest time of the year.

1. Instead of spending your time searching for the closest parking space, park your car further away. Not only do you save time, frustration in finding a parking spot, but you also will use more energy walking.

2. Don't use the drive-thru. Park and get out of your car.

3. Use stairs instead of the elevator or escalator.

4. At work, take the long route to the water fountain, restrooms and cafeteria. Walk briskly.

5. Take a walk during your lunch break.

6. Buy Fit Deck Cards - created by former Navy Seal, Phil Black. FitDeck exercises require no equipment, and strictly use your body weight to deliver great results.

How FitDeck Works

A. Shuffle exercise cards
B. Insert cards into Card Holder
C. Draw a card and flip it over
D. Perform the exercise
E. Return card to back of deck
F. Draw next card and flip it over
G. Perform the exercise; repeat

For more info go to www.fitdeck.com

7. Make social time a time for working out by playing tennis or golf with friends.

8• Purchase an exercise DVD and workout at home.

Remember, the hardest part of an exercise program is getting started. The easiest part is to stop. Most people who start an exercise routine quit within a few weeks. But if you make it past those first few weeks, you will probably stay with your routine, and you may even discover that you love it and can't do without it. I have!

Tips For Working Out Outdoors

MVP Boot Camp is a great outdoor workout, exercising outdoors in warm weather can be fun, especially since you have spent winter months inside.

However, understanding how to exercise in the heat is important.

Here are a few tips for working out in the heat

1. Drink plenty of water. It’s extremely important to stay hydrated before and during exercise. Be sure to drink throughout the day (stay away from coffee and soda).

2. Eat regularly. Try to eat small meals 5-6 times per day. Include lots of fruits and vegetables.

3. Wear light, loose fitting clothes that can breath. Cotton is always a good choice. If your outdoor activity produces a lot of perspiration, consider clothing that is designed to wick the sweat away.

4. Cover your head. Wear a loose, billed baseball or golf hat to cover your face from the sun.

5. Listen to your body. Stop exercising if you begin to experience muscle cramps, nausea, headaches, goose bumps on the upper body and unsteady footing.