Love this song.

To get the maximum benefit from your fitness training you should be following a specific program.

You need to determine what you are trying to achieve with your fitness program and then design a course that will deliver the results you are after.

If you have program to follow you will be able to record your progress and make changes as your level of fitness increases.

This is particularly important if you are doing resistance training, as it is difficult to know what changes to make if you don’t know what your progress has been.

Recording your progress will also spur you on to better performances.

This helps your subconscious mind to drive you on as you realize the benefits of your training.

Record the number of repetitions that you achieve for each exercise and the weight that you use for each exercise and constantly challenge yourself to do better.

Even increasing weights or repetitions in small increments can add up to some substantial improves in your levels of strength and fitness over time.

Without a record of progress many people tend to continue with the same weights, or the same number of repetitions and wonder why they fail to achieve the levels that they hope for.

If you are training to reshape your body it is also a good idea to record your starting point on film. Taking that 1st before shot is the hardest part of getting started, but it is the one that you will be thankful for. When you look back you will see the changes that you have made, we look at ourselves everyday so we do not see the small changes, however over the course of a month you will see the difference.

Take a photo of yourself before you start your fitness program and at intervals along the way, I suggest taking photos every 4 weeks.

By recording this on film you can look back and the progress that you see visually and this will help to encourage and motivate you to continue with your program, there will be times that the scale is not changing and you may be feeling discouraged, however you will be loosing inches, by looking back at where you were you will see the wonderful changes that you are making.

There is nothing better than visual proof of accomplishment as a motivator.

Circuit training is a fun way to get fit.

It is also an excellent form of training to help people to stay motivated as you get a variety of exercises to perform in the course of a training session.

A well-designed fitness-training program will also target all the muscles of the body so you will be getting a full body workout at each session.

If you are not a member of a gym it is possible to design your own circuit-training program for home.

The equipment you have will determine much of the program but it is possible to design a circuit-training program based around exercises that only use your own body weight.

It can also include indoor or outdoor activity and include walking and running as part of the training program.

A stereo at home or an ipod for outside training can add to the fun just as you would get as a member of a gym. I know that music really helps me keep going.

As with all forms of training it is good to keep a record of your results and always challenge yourself to do better.
It can be quite surprising sometimes how we forget how much we have progressed over the course of a few weeks or months, if you have records you will be able to see your times improving, the weight that you are using increasing.

Try this circuit following a warm up..

Work for 30 seconds and then take 30 seconds rest.

Bodyweight Squat

Push Ups

Walking lunge

Modified pull ups using the gym rings

Burpees

I did 3 sets of this, and it was plenty ! ;0p  If you are just starting out 1 time through is great, then next time go for 2 times through.

Dont forget to stretch after your workout.

What I love about this type of exercising is that you do not need to do cardio training as well, you can do this anywhere, OK so the pull ups need some sort of bar, gym ring, but there are plenty of playgrounds out there that sit empty !

Drink Water - stay hydrated. Water is important role in the process of weight loss. Water is essential for proper metabolism and the removal of waste and from the body. Studies proved that the less water is in the body, the more fat will be accumulated in the body instead of burning fat for energy.

Water plays an important role in the process of digestion and absorption of vitamins and nutrients. It carries away the toxins from the liver and kidney, aids the digestive system, gets rid of constipation and flush out all the waste materials from the body.

Eat BREAKFAST. If you don’t eat WITHIN the first hour of waking, your metabolic rate slows down and your blood sugar drops. Calories consumed later will then be stored as FAT. It is also reported that people who skip breakfast had more impulsively snack in the morning - often on high-fat sweets. Those people who skip breakfast tend to consume more calories throughout the day.

Why? ….

After missing breakfast people tend to eat more sugar, calories, and carbs in the later in the day than those who eat breakfast. Those who missed breakfast are consuming higher calories and carbs at the wrong end of the day!

Journal. Writing it out - EVERYTHING! What food, what time, how much. Everything you put in your mouth MUST be recorded, whether it’s a cup of oatmeal, or 2 tbsp of cream and sugar in your coffee, RECORD EVERYTHING. The BIGGEST mistake most people make thinking they are eating healthy, but are they considering portion size? The frequency of eating? Is the meal balanced - 40% carbohydrate, 30% protein, 30% fat (essential fatty acids)? Did they count the calories in ALL the condiments, sugar, cream, butter, etc that we use daily? IT ALL COUNTS.

I know that I have been quiet here, but with moving last week and this week preparing for my exam lets say life has been CRAZY.

I did not get my usual workouts in, but with Mal not being around due to working and a Martial Arts trip I pretty much did it on my own (not complaining ) but moving boxes, furniture etc all day for 4 days you do not need to do anything else.

Yesterday I took my last Can Fit Pro personal training exam and I passed, so I am all finished and really looking forward moving forward. There are a few more smaller hurdles to get through, but they are all business related, I have also been working on a new site that will have all the information of what I will be offering.

As you know from my blogging, I do not like to use machines, I much prefer body weight, kettlebells, medicine balls, sledgehammers, tires, so this is how I will be training my clients. I want to show people that you do not need expensive gym memberships, equipment, that you do not need to spend hours working out.

Most of all I want to show people that working out is FUN.

Had to copy this from OPTs blog ….

When you are doing what you know you are meant to do, there’s no need to struggle.
Instead of difficult or challenging or frustrating, there is simply doing.
When you are merely interested, or when you’re following someone else’s dream, anything can distract you.
Yet when you’re pursuing your very own passion, nothing has the power to stop you.
There is a reason why some things feel right and other things don’t.
Pay attention to those feelings, for they tell you who you truly are.

WOW, my blog has been nominated number 49 for a twitter weight loss blog.

Check out the link and also check out the other blogs that have been nominated :0)

Click here

Thought I would share this video