Sustaining Progress

goals“Circumstances may cause interruptions or delays, but never lose sight of the goal..”  — Mario Andretti

Reaching your goals is important and it should be a priority.  Even though circumstances and interruptions will arise, always be sure that you’re moving toward your goal and not away from it.  Progress is the key to success!  No matter how long it may take for you to reach a specific goal, never lose sight of it until it’s behind you.

Legs and Shoulders Circuit

free weightTry this pyramid style circuit in the gym or at home for around 30 minutes of high intensity strength training.  Complete 2 repetitions of each exercise in the circuit.  Once you finish the circuit start over with 4 reps of each exercise.  Continue through sets of 6, 8, and 10, take a short rest and then start again from 10 and work your way back down to 2!  If you complete the circuit properly your heart rate should stay up and you can look to burn between 250 and 400 calories!

Pushups with Hip Rotation and Side Crunch

Alternating Lunges with Lateral Raise

Seated or Standing Heel Raises

Barbell Squat Press

Dumbbell Dead Lift with Shoulder Shrug

Alternating Lunge Jumps

2013 Resolutions



“I think in terms of the day’s resolutions, not the year’s”  — Henry Moore

This year make daily and weekly attainable goals rather than going for the gold right off the bat.  How many hours do you want to dedicate to working out each week?  What exercises do you hope to increase your weight or repetitions on??  Stay focused on these smaller goals and your major goal of losing 50 pounds or 10% body fat will come with time!