Steps to an Excellent YOU

Steps to an Excellent You – Spin Two – Word Press

1.  Bring positive energy with you as you go through your day.  It will come back to you!
2.  Compliment someone.  They feel as good to give as they do to receive.
3.  Try solving a problem instead of complaining about it.
4.  Go to Las Vegas
5.  Women, go ahead and lift those weights.  You will NOT bulk up unless that is your intent.  You WILL develop lean, toned muscle that will make you look fantastic!
6.  As your range of motion improves with working out, don’t forget to strengthen these areas of increased mobility and freer range.
7.  Put down your IPhone or Blackberry for a little while.
8.  Work with a Cambridge personal training program and find an awesome training partner.
9.  Maintain consistency with training.  Remember that IF you lift weights, sprint, eat good nutritional meals and rest, you WILL lose fat.
10.  Don’t be taken in by the flashy gym machines.  Basics are best.
11.  Call the folks.
12.  Jersey Shore is a very funny show.  Watch it guilt free.
13.  Stop counting calories, just eat better food.
14.  DO eat your veggies.
15.  Do proper core training using kettlebells, squats, push ups, medicine ball throws, plank variations, the Power Wheel, and Valslides.
16.  Try to always be polite.  It’s important.
17.  Leggings are leggings.  Pants are pants.  Know the difference.
18.  Take one step everyday that will bring you closer to your dream life.
19.  Zercher and front squats.  Do them.
20.  Read a novel, once a month.
21.  Create an agenda for the following day, the night before.
22.  Try and check your email at least twice per day.
23.  BUT DON’T text and drive!
24.  With your awesome training partner, learn how to do proper pull-ups, assisted.  Then gradually reduce the amount of assistance you need until you can do 3-5 solid reps.  You’ll be so proud of yourself!
25.  JUST BE COOL!
26.  Watch ‘Modern Family’.
27.  Do not allow complacency to take hold in your life.  Shake it off!
28.  Try to be in the company of people who are just a bit brighter and more successful than you are.
29.  Work with a foam roller, lacrosse ball every day.  This will improve the quality of your soft tissue, and will feel like you’ve had a massage.
30.  When you do squats, instead of dropping straight down (which harms the knees), sit back on your hips.
31.  Once a week, do some hill sprints.
32.  Make one person smile, every day.
33.  Visualize your perfect day, everyday, until you have it.
34.  Stop ‘wanting’.  Shift your focus to behaving as if you already ‘have’.
35.  Do body weight exercises.
36.  Give yourself one day per week where you can eat whatever you wish.  A cheat day.  It will help keep you focused all week.
37.  Eat a good breakfast!!!
38.  If you are using a kettlebell in your workout, swing it like a GIRL!  That’s right!  Pop those hips.  Doing it like a tough guy is counter-productive.
39.  Let the people that you love, KNOW that you love them.  Never assume that they know how you feel,
40.  Give your body a break from working out 1-2 days per week.  The muscles and nervous system need this time to rest, recharge, and in the case of the muscles, to GROW that muscle you’ve been working so hard to gain.
41.  When you have something important to say, Say It.  Don’t hide behind emails and texts.  MAN/WOMAN-UP!
42.  Get a Mac.  You wont be sorry!
43.  Don’t do more than 30 minutes of cardio training.
44.  Skip the fancy flashy stuff.  Go for free weights (light and heavy), kettlebells, sandbags, and The Prowler!
45.  Do NOT wear Reeboks Easy Tone shoes or any variation.
46.  Push the Prowler!  You should do it at least once in your life!  If you never have, come see me!!!
47.  Water, water, water!!!
48.  Your bare feet or Vibram Five Fingers, are best for training.  Sneakers are actually doing quite a bit of damage.
49.  If you sit at a computer for any significant period of time, stand up and stretch your shoulders often!
50.  Play your favorite music during your workout.  LOUD.  It helps maintain pace and energy.
51.  Enjoy watching ‘The Hangover’.
52.  Every day, work on your hip mobility with lateral squats, hurdles and fire hydrants.
53.  Learn to do a proper push-up, and then do them often.
54.  Never forget that good nutrition will equal 80% of your success.  If your diet is bad, you are sabotaging your success, and guaranteeing a higher than normal body fat percentage.
55.  Relax
56.  Laugh