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.

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.

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.

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!

When Is The Best Time To Eat Dinner?

Studies have shown that eating early in the evening is better than eating late at night.

The highest percentage of the overweight people studied ate their dinners later at night than those of average weight. The reason for this appears to be the fact that their food does not get digested before they go to sleep.

Here is a tip - Your metabolism is at its slowest when you sleep. Undigested food that stays in your body overnight tends to build up fat and contributes to weight gain.

The best thing to do is eat five to six small meals throughout the day and a moderate dinner at a reasonable hour, generally three hours before you go to bed.

If you work at night or until a late hour and are in the habit of eating when you get home, try to change your eating and sleeping habits accordingly.

Remember to exercise three to five times per week and be sensible about when and how much you eat and you should be able to control your weight.

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.

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.

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

Wellness Extreme Makeover

Yes the search it on!

MVP Fitness has teamed up with Triad Chiropractic and we are looking for nominations for individuals ready, willing, and able to make a life change.

We are offering a full transformation to two individuals (one male and one female). Including energy balancing, structural correction,wellness coaching, core and spinal stabilization, personal training, weight loss strategies, and nutritional supplementation. Everyone knows one person who needs a total transformation!!

Please send us an e-mail to info@triadchiropractic.net with you are nominating and tell us "their story", just a little about them and why they deserve this opportunity. No limit on the number of people that you can nominate.

Here's a Way to Stay Fit During the Off Week

A great way to get a workout in when you are short on time is doing an Interval Training routine.

I use Interval Training a lot in MVP Boot Camp.

Interval Training is about mixing high intensity bursts of exercise for 20 seconds with moderate intensity recovery periods for 10 seconds

Interval training will improve your fitness levels, boost your metabolism and burn off that extra fat. It is fun, challenging and saves time.

Plus, there is no equipment needed because the four minute circuit below is a bodyweight exercise routine.

For an example of a great Interval Training workout, go to the link below and perform the MVP Boot Camp 4 Minute Workout.

MVP Boot Camp 4 Minute Circuit

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.

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!

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

Five Common Mistakes to Avoid In Your Fitness Program

Here five mistakes to avoid when starting or maintaining your fitness program.

1. Not warming up. Your muscles need time to adjust to the demands exercise places on them. Rather than hitting the treadmill running, for example, take a few minutes to walk, build up to a light jog, and then hit your stride.

2. Not cooling down after your workout. Too many people wrap up their workouts and head straight to the showers or to their car for the drive home. Instead, take a few minutes to lower your heart rate and stretch your muscles.

3. Not stretching enough. The best time to stretch is immediately before and after your workout. Pre-exercise stretching: take a few minutes to warm up first; not stretching properly can cause injury. Warmed up muscles are far less likely to be strained or pulled than tight ones. Make sure to stretch all of your major muscle groups, after your cool down.

4. Lifting too much weight. Lifting more weight than your muscles can handle is the best way to guarantee an injury. Being patient is a far more effective - and safe - way to increase muscle strength. Take your time when lifting weights. When it comes to strength, in general, the slower you go the more benefit you get.

5. Exercising too intensely. This is common with the "weekend warrior", the individual who tries to fit a week's worth of exercise into a Saturday afternoon. It's more effective to sustain a moderate workout schedule (a 45 minute workout, three times per week) than to exercise intensely for only one day for three hours.

At times, people choose a fitness program because it's the latest trend or "in" thing to do. Choose fitness program you enjoy, a program you are passionate about. Always remember to keep your workout fun, and you are more likely to stay with it.

The Latest Fitness Trends

Exercising is great for the mind, body, and soul and helps us look good, feel youthful and energetic.

Exercising helps reduce blood pressure, cholesterol and blood sugar levels; it helps keep bones strong, improve concentration and sleep, and even provides benefits for the immune system.

Sometimes many exercisers get bored and fall into a slump with their fitness plan. There are a number of fitness crazes and trends, ranging from group exercise classes to equipment type to help keep you motivated. Here are some of today's popular fitness activities and what they can offer you.

Boot Camp

What: Boot Camp is a four week program of fitness instruction and motivation. Exercises include: calisthenics, sprints, resistance band training, jump roping, crunches, assessment testing, hill running, agility and power drills, sports drills, stair climbing and partner drills.

The Take: “I have dropped pounds, inches and actually enjoyed every minute of my boot camp time,” says Shelia Simmons of St. Louis. “And the people are fun to be around and there was really great camaraderie.”

Pluses: You work out with a fitness expert who offers tips throughout the class on proper form and techniques. Equipment is provided and is a great way to burn calories. For more information on MVP Boot Camps in St. Louis, go to http://www.mvpfitness.net/.

Minuses: Aching muscles are likely.

Personal Training

What: A personal trainer is someone whose entire job is to provide one-on-one fitness training to their client.

The Take: Trainers will assess your individual fitness level and help you set goals, whether it's to build muscle by weightlifting, lose fat with cardiovascular workouts, or both.Once you hire a personal trainer, you will usually meet them for hourly sessions one, two or three times a week. It's possible to work with a trainer more often, but most people can't afford the cost. Single sessions cost between $25 and $90.

Pluses: Great way to stay motivated and learn new techniques. The trainer also pushes you so your body achieves maximum results.

Minuses: Cost.

Boxing Gyms

What: A high-energy cardiovascular workout set to upbeat music. Participants punch and kick a heavy bag, jump rope and do push-ups.This is a full-body workout geared to tone and slim the arms, legs and waist, while burning hundreds of calories.

The Take: The Boxing workout is a fun class with a party atmosphere. It includes bouts of intense intervals with easy to follow combinations, kickbox-specific strength and endurance training, ending with cool-down.

Pluses: You'll love the camaraderie and the music.

Minuses: The class moves at a fast pace and for those who are not coordinated or aren't familiar with the basic moves, it can be intimidating.


Kettlebells

What: Kettlebells are taking the world of Strength and Conditioning by storm. Athletes are overwhelming their opponents with unrelenting strength and endurance.

The Take: A Kettlebell is a traditional Russian cast iron weight that looks like a cannonball with a handle. A Kettlebell work out is better suited for developing strength and flexibility simultaneously.

Pluses: An excellent way to for athletes to get stronger and faster.

Minuses: Expense and availability. Kettlebells are hard to find in fitness specialty stores and in most cases must be ordered. A pair of 35 pound Kettlebells will cost $75.00 plus, add on another $50 for shipping.

Five Ways to Spring Into Fitness

Sixty-six percent of Americans are overweight or obese and an alarming 80 percent of African-American women are either overweight or obese.

This is a very dangerous trend, because obesity is linked to unhealthy conditions including diabetes, high blood pressure, heart disease and cancer.

Life should be full of joy, happiness and success, but don’t cheat yourself by living a life that has you lying on your back because of an illness.

Here are five ways that will help you build a stronger mind, body and soul.

1. Reduce the Pressure - Stress can be an incredibly powerful drag on your fitness and health and study after study has found that when a person is stressed, the body reacts. Results of stress can lead to high blood pressure, tension headaches, upset stomachs, and many other ailments. Exercise is probably the most effective defense against stress in your life. You are in the middle of a high intensity interval bicycle workout... Are you thinking about being stressed? NO!! You are just trying to survive this training session. So keep your stress in check with good quality well balanced exercise program.

2. Flush it out - Water does the body good when it comes to good health. Water helps flush out toxins and other unwanted things lingering in your body. Water also replenishes fluids that help lubricate the internal body, while keeping you hydrated, lowering your desire to eat, and also helps keep your skin looking smooth and young. I know it's hard to drink lots of water, but find bottled water you enjoy the taste of or filter your tap water and keep it chilled in the refrigerator. You should be drinking at least eight to 12 glasses of water each and every day.

3. Sodium and your Diet - Who doesn't like the taste of salt? As a way of lowering your blood pressure, keeping salt in your meal plan in check is another important way to support your overall health. If you are craving salt, try enhancing your food flavor with fresh squeezed lemon or lime juice or some NO sodium or low sodium seasoning.

4. Rest and Re-energize - Not enough sleep can dramatically affect your current and future health. While you sleep, your body is recovering and resting from all the things you have done during your day. Your body becomes relaxed, and your mind is allowed to clear itself in preparation for the next day's events. If you are not getting enough rest, you will begin to notice it in a physical way. While there is no perfect number in terms of hours of sleep, 8 hours should be your target each and every night.

5. Read the Bible - The Bible may never help you lose weight, but it can help in many areas of your life. Those that read and study the Bible regularly have discovered that God’s word has power. It gives us comfort, it fills us with peace, it teaches us forgiveness, and it reveals to us God’s love and mercy.