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.

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.

Recreational Sports: Have Fun and Build Lasting Relationships at the Same Time

A recreational sport is any sport activity that you play in during your leisure time for , entertainment and fun.

There are many recreational sports that you can participate in from team sports such as softball and basketball to individual sports such as bowling, tennis and golf.

I played recreational sports for years and have had many unforgettable experiences; I have also met many of my lifelong friends playing sports.

Respect for the game - Display good sportsmanship by playing your favorite sport clean and to the best of your ability. Handle both victory and defeat with grace, style, and dignity. You can’t play being mad. I go out there and have fun. It’s a game, and that’s how you should treat it.
Work Habits – Good work habits will set you apart. For example, golfers work on driving, chipping and putting. Sloppy work habits seem to show up always during the pressure moments. If you work hard you will become a Champ.

Aggressiveness – Be competitive and make an all-out effort to win and succeed, but if you don’t win, it is not the end of the world. Remember to take a loss like a Champ.

Composure – Have a cool head, be calm and in control when an official makes a bad call. Remember that the official is human too, he will make a mistake. Don’t fly off the handle and get angry, it will take the fun out of the sport.

Hustle – Play hard, aggressive and with lots of energy.
You should be honored to have the talent to play your favorite sport. Show respect and be very appreciative to the Lord by showing Him the glory.

Remember, the best part of sports is the opportunity to play.

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.

21 Day Workout/Meal Plan Program Coming Soon.

On Monday, August 11th, I will be launching a new fitness workout program called Get Fit 4 Christ.

The purpose of Get Fit 4 Christ is to improve your mind, body and soul.

The 21 day program includes:

• 15 fun and challenging exercise workouts to help you burn fat, tone muscle and increase your energy.
• A 21 day meal plan to help you lose weight and
• 21 inspiring stories that will motivate your mind and at the same time touch your soul.

Here is an excerpt from Get Fit 4 Christ:

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Day 11

A BEAUTIFUL ANALOGY!

A man went to a barbershop to have his hair cut and his beard trimmed.
As the barber began to work, they began to have a good conversation. They talked about so many things and various subjects. When they eventually touched on the subject of God, the barber said: "I don't believe that God exists."

"Why do you say that?" asked the customer.

"Well, you just have to go out in the street to realize that God doesn't exist. Tell me, if God exists, would there be so many sick people? Would there be abandoned children? If God existed, there would be neither suffering nor pain. I can't imagine a loving God who would allow all of these things."

The customer thought for a moment, but didn't respond because he didn't want to start an argument.

The barber finished his job and the customer left the shop. Just after he left the barbershop, he saw a man in the street with long, stringy, dirty hair and an untrimmed beard. He looked dirty and unkempt.

The customer turned back and entered the barber shop again and he said to the barber: "You know what? Barbers do not exist."

"How can you say that?" asked the surprised barber. "I am here, and I am a barber. And I just worked on you!"

"No!" the customer exclaimed. "Barbers don't exist because if they did, there would be no people with dirty long hair and untrimmed beards, like that man outside."

"Ah, but barbers DO exist!", answered the barber. "What happens, is,
people do not come to me."

"Exactly!" - affirmed the customer. "That's the point! God, too, DOES exist! What happens, is, people don't go to Him and do not look for Him. That's why there's so much pain and suffering in the world."

Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within us, - Ephesians 3:20

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Get Fit 4 Christ Nutrition Tip

Going on a Diet Will Not Work

Never go on a diet! Statistics show that going on and off diets will actually increase your chance of permanent weight gain. Skipping meals is a common mistake that dieters make. While this will lead to a lower calorie intake, it will also trigger your body to slow down your metabolism in order to conserve energy, thus causing you to burn fewer calories.

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Get Fit 4 Christ Day 11 Meal Plan

Breakfast
3 egg white omelet with green pepper
Grape Nuts & blackberries
Multivitamin
Snack
Turkey slices
Red pepper sticks
Almonds
Orange
Lunch
Lean beef
Black beans
Steamed broccoli
Snack
Cottage cheese and 1 pear
Carrot sticks
Protein Drink
Dinner
Fish
Brown rice Broccoli and/or cauliflower
Raspberries
Snack
Hard boiled egg
Zucchini sticks
Pear

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Get Fit 4 Christ Workout

click here

Get Fit 4 Christ Day 11 Workout

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!

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.

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!

How to Treat Shin Splints

Many of you may be experiencing pain at the front of your lower legs. This pain is called Shin Splints.

Here are a few signs that you may have Shin Splints.

1. Tenderness over the inside of the shin.
2. Lower leg pain which goes after a period of rest but comes back when running starts again.
3. Sometimes some swelling.
4. Lumps and bumps may be felt when feeling the inside of the shin bone.
5. Pain when the toes or foot are bent downwards.

Here is what you can do about Shin Splints.

1. Simply rest to allow the your legs to heal.
2. Apply ice on your shins. "Icing your shins" reduces pain and inflammation.
3. Stretch the muscles of the lower leg by tapping your toes or drawing the alphabet with by using your feet.
4. Check your shoes. It may be time to buy a new pair. At times, shin splints are caused by worn out shoes.
5. Still exercise. Maintain fitness with other non weight bearing exercises such as swimming, cycling or running in water.
6. Use a heating pad on your shins to reduce the muscle strain.
7. Visit your doctor for treatment.

MVP Client Debora Kellom Loses 15 Pounds in 7 Weeks!

One of the things MVP Boot Camp Clients consistently want to know is how they can lose weight.

It's pretty simple really. But it requires getting out of your comfort zone and working hard in MVP Boot Camp, exercising on MVP Boot Camp off days and eating right.

Most people would rather find out some magic formula.

MVP Boot Camp Client Debora Kellom is off to successful start. She has lost 15 pounds in 7 weeks and will continue to lose more!

Debora is kicking butt and is making it happen.

If you want to reach your fitness goals here is my advice:

1. Work hard
2. Stop thinking negative
3. Start taking action
4. Set individual goals
5. Eat the proper foods
6. Get motivated, be persistence and believe in yourself

Remember, if you want to reach your fitness goals, you've got to want it. And you've got to want it bad.

MVP Client Diane Phipps Arm Wrestles Radio Personality

Diane Phipps is in the best shape of her life.

But, Tony Scott of KMJM Majic 104.9 thinks he can take her in an arm wrestling battle. He is so wrong!! Listen to it unfold. Hilarious!!

Copy and paste to your browser to listen.

Click on Tony Arm Wrestles a Woman

http://www.kmjm.com/cc-common/podcast.html

Treatment for Muscle Soreness

Some of you may be experiencing some muscle soreness.

This soreness is called DOMS. DOMS stands for: Delayed Onset Muscle Soreness is a feeling of muscle pain and soreness that is felt 12-48 hours following exercise, particularly at the beginning of a new an exercise program.

Here are five tips to recover from DOMS

1. Use active recovery techniques. Perform some easy low-impact aerobic exercise to increase blood flow. Such as walking, riding a bike, a light weight lifting routine. This will help diminish muscle soreness.

2. Get a massage. A massage is effective in easing the pain of DOMS by approximately 30%. It will also reduces the swelling.

3. Pain medicine. Use aspirin or ibuprofen to reduce the soreness temporarily, though they won't actually speed healing.

4. Ice it. Use ice bags, cold packs or even a bag of frozen peas wrapped in a thin towel to provide cold to the sore area for no longer that 15-20 minutes. Cold can provide short-term pain relief. It also limits swelling by reducing blood flow to the sore area.

5. Gentle Stretching. A nice light stretching routine will improve your circulation, improve your range of motion, decrease your joint stiffness and decrease your muscle soreness.

Remember, DOMS is a normal when starting a new fitness program. But I urge you to stay with it. The soreness is generally at its worst within the first 2 days following the activity and it will go away in the next few days.

10 Snack Tips Before MVP Boot Camp

The snack should be a light one. Too much snacking may stimulate the digestive system at an inappropriate time.

1. Milk and 12 crackers, 2 tbsp. peanut butter
2. Banana and yogurt
3. Bagel with jelly and juice
4. Cereal (1 oz.) and milk
5. Juice and pretzels
6. Sports drink, 16 oz
7. Sports bar and water
8. Fresh fruits such as oranges or bananas
9. Low-fat vegetable soup, chicken noodle or tomato and crackers
10. Blueberry muffin or fig bars and milk

MVP Boot Camp - What to Expect

MVP Boot Camp is a fun and challenging program designed to help you lose weight and get in shape.

What To Expect. MVP Boot Camp is unmatched in terms of results and intensity. As a result, your body will be challenged like no other group fitness class. Existing injuries may be aggravated and/or new injuries may occur. If you have any question about your ability to participate in this program, please consult your physician and the instructor. You are responsible for any accidents or injuries from participation in the program. If you experience any abnormal discomfort, stop exercising immediately and alert the instruction.

If you show up to Boot Camp well fueled and push yourself to the best of your ability, then you can expect excellent results at the end of each four-week program. You will be challenged regardless of your ability level of fitness. MVP Boot Camp is designed to challenge participants individually.

For example, if we are doing sit ups, you will be asked for 60 seconds of your best effort, not a specific number of repetitions. The advanced and beginner client can apply 100% of their effort and not be held back or overwhelmed. You will not be competing with others. The workouts and intensity will be progressive over the course of the class. If you adhere to the program, you will see major results.

How To Prepare For Class. You should wear clothing appropriate to exercise and the environment, please bring a towel, exercise mat and water. It is very important to eat and be well hydrated before class. It is also very important that you drink water and eat a light and healthy meal before the start of each MVP Boot Camp session.

Class Etiquette. Please arrive on time to MVP Boot Camp. It is important to warm-up prior to exercise to reduce the likelihood of injury. Please note that tardiness may cost you and your fellow boot camp members 60 seconds of push-ups.

Missed classes and refunds. You may use the other area MVP Boot Camp programs to make up missed session within two weeks of the absence. A complete schedule can be found on our website at www.mvpfitness.net. There are no refunds.

Inclement Weather Policy. In the event of inclement weather, MVP Boot Camp classes will be cancelled. Information on the status of MVP Boot Camp during inclement weather will be available by calling 314-831-7505 or by logging on to the website at www.mvpfitness.net. Notice of cancellation for classes will normally occur prior to one (1) hour before the schedule class time.
Every boot camp member who has completed a MVP Boot Camp has shown great improvements. You may feel a little overwhelmed at the beginning of the program but you will leave each session with a great feeling of accomplishment.

CONGRATULATIONS, YOU HAVE TAKEN THE FIRST BIG STEP TO A BETTER HEALTH!

MVP Boot Camp Make Up Schedule

Here is the make up schedule for MVP Boot Camp

New Town Breakfast Club - New Town
Monday, May 12th at 6:00-6:45 am

St. Peters Breakfast Club - Fort Zumwalt East H.S.
Monday, May 12th at 6:00-6:45 am

North Country Breakfast Club - Hazelwood Central H.S.
Tuesday, May 13th at 6:00-6:45 am
Thursday, May 15th at 6:00-6:45 am
Saturday, May 18th at 7:00-7:45 am (This class is open to all MVP Boot Campers)

PMA

MVP Boot Camp is a program that prides itself on living life with a Positive Mental Attitude (PMA)!

How is your PMA?

Here are 4 tips to improve your PMA.

1) Always Believe in Yourself. If you think you can`t do it, you are right! . When you are doing 60 seconds of sit ups, concentrate on performing the exercise with good forum and believe that you will get the job done.

2) Have Confidence. The main reason that some people don't even have goals is lack of self confidence. You have to believe that you can accomplish anything that you set your mind to. Have a positive attitude. Believe in your skills and talents.

3) Strive to Improve Everyday. For the mind, read self-improvement books. For the body, enroll in MVP Boot Camp and eat right, and for the soul, attend church, pray and read the Bible. Never stop improving!

4) Always Work and Play at Your Best. - Life is too short. Live your life to the fullest. Live everyday like it is your last day on earth. Compete against your own personal best at work and at MVP Boot Camp, and try to achieve that.

You must posses a Positive Mental Attitude not only during the good times, but during the bad times as well.

Remember, PMA is what separates a great person from an average person. In a tough and hard situations, the person with PMA is the MVP.

Cool Weather Workout Tips For Boot Camp

Exercising outdoors in the spring means working out in unpredictable weather conditions.

Here are a few tips to warm up your engine.

Wear less, but layer your clothing: During cool springtime weather, you’ll need less heavy clothing as long as you are moving briskly. Wear light layers, and wear a jacket or windbreaker to keep you warm while you stretch.

Proper clothing is a good investment: Invest in a few key garments, particularly the layer that is closest to your body and underneath your second layer. Be sure your first layer is made of one of the synthetic fabrics that wick away perspiration and let it evaporate, such as Underamour gear.

Warm yourself with proper stretching: Always warm up slowly before Boot Camp begins have a good stretch after you are done. You want to avoid injury so that you can be injury free. This is more important in the cool weather than the heat, because hot weather helps you warm up naturally.

Being Overweight

According to Black Enterprise Magazine over 80% of African American females are overweight.

Causes of being overweight.

1. Eating too much.
2. Not being active.
3. Your metabolism is too slow.
4. Lifestyle
5. Illness and medicine.

Here's how you can fight off weight gain.

1. Lose weight gradually and safely - 1/2 - two pounds per week.

2. Do not go on fad diets.

3. Eat Well.
- Start your day with breakfast
- Eat more fruits and vegetables
- Eat less meat
- Drink less soda, sweet tea and "red" kool aid

4. Choose a hairstyle for an active life.

- Natural hairstyles hold up to frequent shampoos
- Short hair is easy to wash and wear
- Locks are wasy to care for
- Long hair can be pulled back for a new and sexy look

5. Exercise 30-60 minutes - four to five times per week.
- For an intense, fun and challenging workout, enroll in MVP Boot Camp.
www.mvpfitness.net

Here's 4 Ways to Get Faster Results

The summer is right around the corner, which means you have the chance to show off your shape by wearing shorts, tank tops, and sun dresses.

Here are Four Ways to Get Faster Results with MVP Boot Camp.

1. Make Nutrition a Priority - Eat 5-6 times per day. Do not allow your blood sugar levels to drop, in between meals.

By eating more often and eating the right types of foods that are on the low end of the glycemic index, you can keep your blood sugar levels more even throughout the day, and ensure that you are not getting those mid-afternoon yawns and also help keep the excess weight off.

Remember that when you spike your blood sugar by eating simple sugars and refined carbohydrates, this will potentially cause your body to store fat.

2. Drop Soft Drinks - Want to effortlessly drop 30 lbs in one year?

Millions of people drink an average of 2 regular soft drinks a day, which is a total of 300 calories. When you add these extra 300 calories up over a year, they result in over 30lbs of weight gain! Say no to soft drinks, and say goodbye to your unwanted pounds.

3. Set Goals - Have specific goals. Get a photo (or several) of what you WILL look like when you reach your goal, and then focus only on that image. Quickly erase any negative beliefs or images that may enter into your mind during your day.

4. Don't Miss Boot Camp - Take advantage of your most important investment- YOU. MVP Boot Camp is your appointment with your personal trainer in a group setting.

MVP Boot Camp is a fun and challenging workout that will help you reach your fitness goals.

For more info go to http://www.mvpfitness.net/bootcamp.html