Lose Weight, Gain Control

Being overweight is hazardous to health. It can lead to diabetes, heart disease, high blood pressure and increase the risk of cancer. Yet, conventional wisdom says that, “Losing weight is a nothing more than eating smart and exercising more.”

However, with all of the weight loss supplements and products on the market today, most people probably weigh more than they did five years ago.
For those who are finding it difficult to make the “eat smart, exercise more” guideline part of their daily routine, Erin Holland, I want to provide the following tips to help you succeed with your weight loss goals.

Remember that calories count: A calorie is a unit of energy. The energy contained in the food eaten is converted chemically into a form of energy that can be used to fuel daily activities. Calories become a concern when the extra energy in the calories eaten is stored in the body as body fat.

To lose one pound per week, you need to burn 3500 calories. Through a combination of exercise and nutrition, create a caloric deficit of 3500 calories, or 500 calories per day. Do this by tracking the food calories coming in and calories (burned by exercise) going out.

Get enough sleep: Recent studies indicate a strong link between the amount of sleep and the risk of becoming obese. Now there is a new suggestion for people who want to lose weight: Get more sleep. It may seem surprising that sleeping more would prevent obesity because fewer calories are used when resting. However, the effect of chronic tiredness on increased feelings of hunger may be making the difference in obesity risks.

In the study, those who got less than four hours of sleep a night were 73 percent more likely to be overweight than those who got the recommended seven to nine hours of rest. Those who averaged six hours had 23 percent greater risk of being overweight.

Those who average 8 to 9 hours of sleep a day not only reduce the number of hours they are tempted to eat high calorie foods; they also will have the energy to exercise more.

Get enough exercise: A well-rounded fitness program combines cardio-vascular exercise with flexibility and strength training.

To enhance cardio-respiratory endurance, the American College of Sports Medicine (ACSM), suggests aerobic activities three to five times each week for 20–60 minutes.

Each workout should include a warm up for 5 to 10 minutes and a stretch to cool down during the last 5 to 10 minutes.

The hottest fitness trend today is Kettlebell Training. Kettlebell training is a combination of strength and cardio training. The benefits of a good Kettlbell workout include:

• Build strength.
• Slash and burn fat quickly.
• Increase flexibility, agility, mobility, and improve athletic performance.
• Add tone and definition to the body.
• Boost energy levels.
• Reduce stress and tension
• Get results fast for optimum fitness.

Be a coach: Eating smart and getting regular exercise is a commitment of time and energy that pays off in weight control, muscle strength and lower blood pressure. It also helps to prevent and control many other lifestyle related conditions.

To stay motivated, develop positive self-talk to help ensure compliance with newly developed eating and exercise habits. Repeat motivating phrases such as, “Every day that I work out is one day closer to my goal,’” and “I make time for my health; my health is important,’” or “I am a healthy person who eats right and exercises daily.”

Army Plans to Update Fitness Test

WASHINGTON, DC -- The Army is planning to update its physical fitness test (APFT) for the first time in 30 years, and early indications suggest the new test could include more functional fitness aspects, similar to those included in the Navy’s Operational Fitness and Fueling Series program.

The Army’s Training and Doctrine Command (TRADOC) is reportedly working on a more combat-focused physical training doctrine, which would be rolled out no earlier than 2011 as part of a multi-phase effort, the Army Times reports. An Army spokeswoman told the Times that a new test probably would not be rolled out until late winter or early spring.

Last year, when Deputy Commanding General Mark Hertling took command of Initial Military Training, he told the Army Times that he intended to re-evaluate the APFT, as well as basic training, which already is being updated.

Currently, soldiers take the APFT twice a year and receive scores for the number of sit-ups and push-ups they can do in two minutes as well as for a timed two-mile run.

“The PT assessment right now—sit-ups, push-ups and running for two miles—that isn’t a real assessment of what soldiers will be doing in theater,” 1st Lt. Anthony L. Baiocco, a company executive officer with the 1-24 Engineer Battalion, Fort Jackson, SC, told the Army Times. “The basic principle is ‘train as you fight, fight as you train,’ but PT-ing alone won’t affect our ability to handle the rigors of the combat environment.”

Officials with the Army’s Physical Fitness School acknowledge that improvements could be made to the APFT, and suggest it will be reformatted to include more functional training aspects.

“That’s kind of a flaw with the system right now because the test is driving everything,” Frank Palkoska, director of the U.S. Army Physical Fitness School at Fort Jackson, SC, told the Army Times. “We primarily train for the assessment. That’s the future. We have to align the assessment with the tasks that soldiers have to perform so that the commander has a better tool in preparation and planning of their unit programs.”

THE APFT 60 SECOND PERFECT PUSH UP WORKOUT

A slightly different hand position can greatly make a difference in your push up count. For example, a wider hand placement puts most of the emphasis on the chest muscle. A closer hand placement works the triceps as much as the chest. Regular stance push ups tone up the front and side deltoids, upper abs, pectorals, some part of lats, triceps and even short head of biceps. Test yourself and discover which position allows you to do the most repetitions. Once you discover this, practice doing that type of pushup in training.

Another tip is to practice your push ups by using an exercise gadget called the Perfect Push Up. The Perfect Push up will dramatically improve your form for pushups. When you begin to use the proper form, you can really have a full body workout which will improve your strength in your shoulders, triceps, biceps, abs, and chest

You can incorporate the Improve Your APFT Workout Plan into your normal work out, or do it as a standalone workout plan. The key to excelling in pushups is repetition. The more daily push ups you can do the better.

Do the Improve Your APFT pushup workouts after you get up, at work, while watching TV or before bed.

Copy and paste the link below and try the APFT 60 second Perfect Push up workout.

PART 1 OF THE APFT TABATA 4 MINUTE AB WORKOUT

Initially most soldiers don't have the strength and power of their abdominals built up. Meaning they can do a lot of sit-ups, but not do them quickly and without resting.

The secret method I suggest is to train you abdominal muscles by using the Tabata method. Tabata is training your abs in four minute cycle, doing an ab exercise for twenty seconds followed by a 10 second rest. Tabata training has a number of benefits. First of all, this type of training is far superior to steady-state exercises when it comes to increasing your sit up count, Secondly, you will quickly discover that you'll be in much better shape when it comes time to perform the sit up test.

Copy and paste the link below to your web browser for my 4-minute Abs from Hell workout.

http://www.youtube.com/watch?v=bYHeIlbVye8

The Dangers of Appetite Suppressants

Cassandra Forsythe-Pribanic, PhD, RD

No one likes to feel hungry and we all know by now (hopefully) that starvation diets do not work. Sure, you may lose weight, but you’ll gain it all back, plus more - and what good is that?

Yet, for some reason, countless men women turn to fat-blocking drugs and appetite suppressants hoping to lose the extra 20, 30 and even 60 pounds they’re carrying around.

But, do you really know how dangerous these weight-loss “solutions” really are?

Do you really understand what they’re doing to your body?

Probably not, but read on and we’ll tell you.

Magical Pills Don’t Exist

You’re convinced that your problem with weight gain is because you eat too much.

No, it’s not that you’re eating ice cream every night, or because you haven’t eaten a vegetable other than the lettuce in your sandwich – it’s because you’re eating more calories than your body needs.

So, you tell your doctor this, and they recommend an “appetite suppressant” drug. And, you think your prayers are answered.

But, your body is in for a wild and dangerous ride.

Less Food Means Less Energy

Immediately you feel like you can eat less. You now think you can actually function normally without any breakfast, with a 100-calorie snack pack at lunch, and then a 300-calorie frozen meal for dinner. For a few days you feel ok and you start dropping a few pounds.

But, the second you try to start doing anything active, even something as simple as body weight squats or walking lunges you’re gasping for air, your heart rate feels like it’s going to burst out of your chest and you feel dizzy, faint and completely helpless.

So, you stop exercising and realize that this “immediate” weight loss might not be such a good thing.

(Really) Unpleasant Side Effects

After a week or so, your body starts to realize something isn’t right. You start experiencing horrific side effects such as dizzy spells, blurred vision, sleeplessness and intestinal upset.

Even worse, one of the biggest drawbacks of these fat-blocking weight loss drugs is that they stop your body from being able to absorb most of the fats you’re eating – even the healthy ones!

Fats such as the essential omega-3 fatty acids in krill and fish oils which actually help your body burn fat, fight inflammation, prevent mood swings and keep your hair and skin healthy.

Also, they stop your body from being able to absorb fat-soluble vitamins like vitamin D, which we all know is a preventative measure against cancer and protects against colds and the flu.

Who thinks dry, brittle hair, achy joints and being sick all the time sounds like a good thing? Not me!

Further, scientifically-based weight loss research shows us that low-fat diets actually increase our risk of heart disease and do not help us lose body fat. Instead, our body needs fat to burn fat and right now, your body is not getting the fat it needs.

These fat-blocking appetite suppressant drugs are not helping you at all!

Eating Right and Exercising Hard is the Real Answer

Winners in the weight loss battle know that what you eat is more important than how much you eat. And, how hard you exercise is more important than how much you exercise.

So, before you decide to pop another appetite suppressant, fat-blocking pill in your mouth, ask yourself this:

1) Am I eating foods containing protein, fat and carbohydrate, every day that Mother Nature would recognize as her own? Or would She have no idea what they are because they are covered in a colorful package, and preserved with chemicals that are no good for anyone?

2) Am I exercising intensely enough almost every day of the week to make my muscles feel more challenged than a easy stroll around the park? Or, am I just going through the motions and doing the bare minimum to get by?

If you struggle answering these questions, look towards someone who’s achieved these accomplishments to help you. Join a supportive group of people that have the same struggles as you and who are led by someone that shows them how to get past these struggles safely and effectively.

Blocking fat absorption and eating less is not the answer – you need good food to fuel effective exercise and keep your spirits high.

Otherwise your weight loss really will never work because no one likes to feel starved and irritable every single day.

10 exercise products fitness experts don't recommend

With claims that you can get in shape in just six minutes a day (as advertisement for the Shake Weight states) or tone your abs even while watching TV (the Flex Belt), it's no surprise that the U.S. exercise equipment industry is a $4 billion business. But too often, marketing is triumphing over biology. It takes work, sweat and time to shed those pesky pounds and tone those muscles.

We asked certified fitness trainers and gym owners what they would never use with their clients. Here are the top 10 pieces of equipment they say they wouldn't waste money on:

Don't jump for trampolinesIn-home trampolines can be loads of fun and they're pretty cheap, starting at about $30 a pop, but you may pay a hefty price for using one. "When used properly, [a trampoline] can be an incredibly effective form of exercise, but it is too easily misused, resulting in knee injuries, ankle injuries, lower back injuries or even wrist injuries as a result of falling or improper use," says David Kirsch, celebrity fitness trainer and wellness coach.

"As an alternative, one can get an effective workout with light weights, high repetition jumping jacks, shadow boxing and/or even light plyometric squats and lunges. These exercises can be done as a circuit and are a safe, effective full body workout," says Kirsch.

The Shake Weight is more hype than science"The $19.95 Shake Weight involves a light dumbbell that utilizes a vibration to boost muscle growth. In principle, this back and forth motion creates reactive forces throughout your body that engage more muscles to stabilize your body (i.e., the core), but the amount of resistance and the degree of motion is really insufficient to show sustained improvements. You may experience some initial gains, but once the body adapts to that stress, no further improvements will occur using the same device. Your only option is to keep increasing the resistance or leverage, but leverage can hurt the joints," says Fabio Comana MA, MS, exercise physiologist with the American Council on Exercise.

"A regular dumbbell is more effective than the Shake Weight, training muscles to move through a range of motion, not just holding them in one position. Our muscles move joints, so train them accordingly. Besides, dumbbells are cheaper (starting at $5), and you can increase the intensity by changing up the weight without restrictions," he says.

Spot reducers aren't all they're shaped up to be"Buying any product that promises spot reduction is like ripping up dollar bills and throwing them off the roof," says Liz Neporent, fitness expert, author and founder of Wellness 360. "It is a physiological impossibility to spot reduce. You are genetically programmed to lose fat in a specific pattern. So if you are genetically programmed to hold it in your thighs, that is the last place it is coming off, no matter how many machines you buy to work that area."

Walk away from those Skecher's Tone-Up and Shape-Up shoes"Skechers did not get to be a big player in the retail shoe market by being bashful. However, the claims made by Sketchers regarding its Tone-Up and Shape-Up shoe lines, which cost $50-$110, totally throws truth-in-advertising overboard. No one anywhere has been able to verify the Skechers claims that these shoes actually help you 'tone up' merely by walking in them," says Mike Torchia, health and wellness expert

"This presumptive feat of shoe engineering runs counter to what every fitness professional knows: resistance exercise that places greater demands on our muscles than usual is still the only way to gain more shape and muscle tone. Of course, if you were to wear lead boots, they will shape up your legs, but they're not quite practical."

Ab toners like Flex Belts can't replace crunchesOriginally built for physical therapists to help patients prevent abdominal atrophy, the $199.99 Flex Belts are now available at your local store and online. But "they will not make your total core stronger because you would need to strengthen abs and back and lessen body fat to get a stronger core. When therapists used this machine, it was primarily used as an introductory method to teach patients more effective ways to utilize their abs/lower back/core in order to build strength and build a program to burn the fat around the middle section, which would include dietary education as well as some cardio," says Jen Cassetty, New York City fitness trainer and expert.

"The belt was never meant to be a replacement and if it was, it would be a foolish one, because you can't get toned abs from short bursts of electric pulses. In addition, over time, your abs would get used to the pulses, and therefore are not working out. I actually had a member who would go home after a long day, gel and strap himself into his belt and sit and drink beer on his recliner. No lie. I had to tell him to book a training session with me if he wanted results," says Cassetty.

Drop those home edition kettlebellsKettlebells, which start at $15 each, can be fantastic for toning but also dangerous if not used properly. "As a certified trainer, I myself had to take courses to be able to use kettlebells, but I see them being sold in places like Kmart and Target. If kettlebells are done improperly, the chances of severely hurting your back are high," says Alberto Ortiz, NASM, ACE-certified trainer and founder of Manhattan's WORK: Elite Personal Training.

"Kettlebells should be done under the supervision of a fitness expert. This instructor would make sure you keep your back in safe alignment at all times, which will help you activate the appropriate muscles while not putting tension on your spine," says Ortiz.

Sauna suits can burn you"Sauna suits, which can retail for as little as $10, are still something people revert back to from the old days to aid in weight loss. For years, athletes and exercisers used them to help them lose weight. While they do help you shed water weight, there is no evidence that suggests wearing one will increase the rate at which the body metabolizes body fat. Actually, they are a type of product that if used too much can result in cramping, fainting, dehydration, dizziness, and even heat stroke," says Jim Ryno, celebrity trainer.

Vitamin Water and other sports drinks don't deliver health Don't be deceived by claims that vitamin and sports drinks are a healthy water substitute. "Once you put any chemical into water, it is no longer water. You must read the labels. It has less than 0.5% of vitamins, minerals, and other stuff. That is very little to be effective, give you energy and boost your immune system. You only receive 13 ounces of carbohydrates in an 8 ounce serving, and those 13 grams are all sugar -- crystalline fructose and sugar cane. A $3.50 bottle has 2.5 servings. So you will consume 32.5 grams of sugar when you drink the bottle," says Kevin Bailey, CSCS, owner of Bailey's Total Fitness, Inc.

"If you are looking to lose body fat, it will be hindered as soon as you drink one of these. Gatorade is even worse, with 34 grams of sugar per bottle. Also, if you are diabetic, these products could possibly cause more harm than good due to the drastic spike in your blood sugar levels when consumed," he says.

$400 Soloflex Whole Body Vibration can shake up trouble "The science behind shaking your moneymaker while working out to burn more calories is dubious at best. The most credentialed expert seems to be a guy named Peter, a.k.a. The Vibration Professor. Yes, NASA uses similar technology to keep astronauts fit -- because they are in zero gravity and not able to maintain bone density! When you're here on earth in your den with something strapped around your back shaking you like an overzealous auntie, you are at risk for problems, and losing weight won't be one of them. Shaking yourself while doing anything can cause little bothersome issues like brain damage, cartilage damage and spinal damage. Like most of the medical professionals who are not, in my estimation, paid by the Big Vibe companies, I say no thanks. As babies, we can be shaken to death, so as adults, is this same behavior somehow healthy? I think not," says Sadie Nardini, creator of Core Strength Vinyasa Yoga and Ultimate Wellness Expert.

"Get your increased calorie burn from doing something tried and true, like running, walking, swimming, even, yes, I'll say it -- yoga -- a little harder for a little longer," she says.

Wii video game system can hurt as much as it helpsPeople may be more active because of their $200 Wii, but they are also sustaining "injuries in their knees, back and wrists because of overuse and improper warm-up. It seems that up to ten people a week are being hospitalized with injuries caused by playing Nintendo Wii games, prompting doctors in Britain to issue warnings of the dangers associated with the Wii," says Mike Torchia, health and wellness expert.

"Realize the Wii and its balance board are physical games that require practice before fully exerting yourself. The Wii games are designed for fun, and you must find the proper balance between the fun part and the exertion part. But here is where any fitness claims by Wii run into trouble. The Wii is intended for use mostly by children and teens who have a very casual approach to safety issues. Of course, safety instructions come with the Wii, but reading guidelines for safety is not high on kids' list of priorities. Ultimately, parental supervision comes in play but realistically, too many parents look at video games such as the Wii as a sort of babysitter to keep the kids busy," says Torchia.

Lunchtime workouts build everyday fitness

Workout during a weekday lunch-break? It sounds too hard. Not only is it a mad rush to get changed but coming back to the office all hot and sweaty and having to shower before settling back into work for the afternoon seems like it would take all the fun out of the exercise.

But there are easy ways to build fitness into your weekday life, says personal trainer Lee-Anne Wann.

A workout doesn't have to take long - Lee-Anne says 45 minutes is ample. And if 45 minutes is too much, there are still lots of ways to get the maximum impact in a shorter timeframe. Lee-Anne says the key principles are to work as much of your body as possible, burning as many calories and as much fat as you can in the time you have. This can be done by working the big muscles, such as the thighs, chest and back.

"Bigger muscles require more calories, so you burn more fat. And when you work big muscles, you work the smaller muscles at the same time."

Lee-Anne also recommends switching between exercises which work the upper and the lower body. Moving from squats to shoulder presses, for example, flushes the blood around the body, forcing it to work harder.

For the really time-poor, she suggests a 20-minute interval training session.

Either on a cardio machine, or running, go as hard as you can for one minute, then more slowly for one minute. Alternating like this for 20 minutes will burn a lot of calories. Twenty minutes is the maximum length of time that kind of session will be effective. The work is out of the fat-burning zone, but boosts the metabolism so much that extra calories are burnt for anywhere between 12 to 20 hours afterwards.

Lee-Anne warns that it is not a good idea to do such an intense workout late in the day, because it will prompt too much of an energy burst. The increased calorie-burning also stops when you go to sleep.

Keep in mind that doing anything is better than doing nothing. And accumulated exercise is as effective as working out in one hit, so an option is to aim for a 10-minute walk before work, another at lunchtime and a third after work.

As well as being good for your fitness and fat-burning, working out at lunchtime gets rid of the afternoon crash. "It will stop you wanting junk food at 3pm," says Lee-Anne.

Working it out

Burning calories doesn't have to be sweaty work. Check the list below:

* 30 mins weight training: 100 calories*

* 30 mins skipping: 370 calories

* 30 mins boxing: 450 calories

* 30 mins food shopping: 130 calories

* 30 mins standing: 72 calories

* 30 mins walking upstairs: 450 calories

* Sounds low compared to standing still for half an hour doesn't it? Lee-Anne says this is because 30 minutes of weight training is broken up into bits, with rests in between. Standing requires unbroken effort by many muscle groups.

By Susan Edmunds

Max your 2-mile run test by training for a 5K race

Many churches and charity organizations across the country are starting to hold 5K runs. For example, every year, I participate in the Ron Winans Heart of Champions 5K Run in Detroit. It is an enjoyable and unforgettable weekend. Each year Pastor Marvin Winans of Perfecting Church gives his red carpet treatment all weekend long.

The run is a blast and well over 700 people participate. The course at Detroit’s Belle Isle Park is very scenic and challenging. Jogging adds more years to your life and adds more life to your years!

This brings me to my next point. I urge you to participate in a 5K run in your area. It will improve your 2-mile run time. These runs are very popular and you will find that there is one held every weekend somewhere nearby.

Here are five benefits in getting involved and training for a 5K:

1. It will help with weight loss, fighting aging and disease, and with generally staying healthy, Plus improve your 2-mile run time.

2. It will give you confidence and build character. It will also relieve stress and boost your attitude.

3. It will allow you to enjoy the outdoors and create a release of endorphins that can cause euphoria (runner’s high), or just a general sense of happiness.

4. You will have a blast and experience a sense of accomplishment.

5. You will benefit a church, the community and its culture.

Training for a marathon or a triathlon is great, but it takes a lot of hard work, dedication and most importantly, a lot of time. 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 - you run an average of only 13.5 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.

If you follow a good 5K training program, I strongly feel you will be able to complete your first 5K and be clocked at a competitive time within eight weeks.

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!

Free Tip….Want learn how to train for a 5K race? Go to www.getfit4christ.com, click on my blog and enter the word 5K in the search box.

10 ways to combat heatlhy foods costing you an arm and a leg

Ramen noodles may be cheap, but they sure don’t offer much in the way of nutrition. In fact, it seems that all the affordable foods in the grocery store are pretty bad for you. However, there are ways to maintain a healthy diet for less. It takes some commitment and a little creative cooking, but the 10 tips below should help you out.

1.Stretch Your Meat – If you are indeed a carnivore, then you know how expensive meat can be. However, you can stretch your poultry and beef out by using healthy fillers like tofu and grains.

2.Make a Shopping List – By planning meals ahead of time and sticking to a shopping list, you will avoid any unnecessary (and unhealthy) impulse purchases.

3.Avoid Processed Foods – Starting with raw materials is not only cheaper, it will cut many preservatives and additives out of your diet. This can only improve your mental and physical well-being.

4.Drink Only Water – Your soda/coffee/juice/alcohol dependency isn’t doing your wallet or your body any favors. Water is the only liquid you will ever need to drink. So, put a filter on your tap and drink without guilt.

5.Buy In-Season Produce – A seasonal produce chart may help you do determine what will be cheapest at the store right now. Buying your favorite fruits and vegetables during the off-season can really cost you some major dough.

6.Shop at the Farmer’s Market – Are you paying gouged prices at your local health food store when you could be getting your food direct from local growers? Check out the local farmer’s market before heading to the grocery store.

7.Know Your Healthy, Cheap Staples – These include oatmeal, beans and rice. Foods that are filling, inexpensive and healthy should always be readily stocked in the kitchen.

8.Start a Vegetable Garden – Growing your own food is not only a cheap alternative, but also it offers many physical and mental benefits. Gardening is great exercise and helps to reduce stress, so there are many reasons to take up the hobby.

9.Avoid the Drive-Thru – When trying to save money and your life, the drive-thru can be your worst enemy. Dollar menus exist, but they are usually filled with deep-fried horrors. If you can find a 99 cent baked potato, however, knock yourself out.

10.Clip Coupons – This is an obvious way to save some money on food. However, be sure to only save coupons for healthy foods, no matter how much those Oreos are marked down.

Believe it or not, there are actually healthy foods that won’t cost an arm and a leg. You should also consider the ways you indirectly save money by eating well. Being healthy means having a higher immunity and making fewer trips to the doctor, for example. Whatever the reasons for making wiser decisions in your diet, you don’t have to spend a fortune at the local health food store to do it.

Are you ready to burn up to 1500 calories an hour?

Do you want to work your entire body in just a handful of moves?
Would you like to see a toned, strong bum and a slimmer waist in a matter of weeks?

Good, because the kettlebell will do just this and more.

Many of my PT clients have already experienced the power of this iron cannonball on a handle, but I've barely scratched the surface of what this instrument of fat burning can really do... yet...

Right now, the kettlebell is the talk of Tinseltown. Current devotees include Jennifer Lopez, Penelope Cruz and Jennifer Anniston, to name but a few.

This Russian bell of iron offers every woman and man the perfect workout; high calorie burning without the fear of bulking up - Perfect! What's more, it builds power, strength and an atheltic physique.

Right now I'm using the kettlebell more and more in my own training program and I have to say that dumbbells are starting to gather dust in my workouts. What I love about the kettlebell is that it's challenging, it hits your whole body with every move and you don't need to go heavy to see good results.

Because you're moving the weight around or swinging it, the whole body has to work hard to move and stabilise it, which means a core workout that tones your midsection in record time and forces you to concentrate on each exercise.

And the best part? With a kettlebell at home you can burn an impressive number of calories and go to town on your bum and your tummy in as little as 10 minutes a day!

Become movement minded!

You should make the commitment to get into the best shape of your life in order to live up to the values of the Army, but so few follow through with that commitment. Why do so many soldiers overlook exercise and become sadly out-of-shape? While many have different excuses, the most popular excuse for not working out is: “I’m too busy.” As an entrepreneur, I know how difficult it can be to fit a regular workout routine into a full schedule. Yet, without a consistent workout program, you may not have the energy to keep up with your responsibilities, and by working out now, you will have more energy later. But really and truly it all comes down to YOU. You’ve got to move your body. It is not intended for us to live an unhealthy life. It is intended for us to live and enjoy life to the fullest.

Your body was created for you to be productive. But if you are lazy, if you lack exercise and if you don’t live an active life, then your body and health just go downhill. Generally, people know staying fit is the best thing to do for your body, but most are looking for the magic way.

Clients ask me all the time about a certain new exercise gadget that they saw on TV. I always tell them all those things can be great, but there’s nothing magical about it. It is very important that you don’t waste your money and just let it sit there collecting dust. The sad part is, most people are going to buy those gadgets on an emotional whim and then they’re going to do nothing with it.

I encourage you to be movement minded. Every day do something to move your body, whether it’s playing with the kids, cutting the grass, or training for a marathon. Becoming movement minded is the main thing, and it must become a lifelong mindset.

Use Bodyweight Training for your next APFT

Bodyweight training is the oldest training known to mankind. You use only the weight of your own body as resistance to do such exercises as sit-ups, pushups, jumping jacks, squat thrusts and the high knee drill, just to name a few. There are three benefits that I love about bodyweight training. Body-weight training can be done anywhere. Bodyweight training is great when you are short on time and need to get a quick 10-15 minute workout in, and when you go on vacation and the hotel doesn’t have a gym... no problem, your hotel room will do.

Bodyweight calisthenics can be done anytime... day or night. You can start your morning off with a quick, energizing bodyweight workout by knocking out 25 quick pushups as soon as you get out of bed. Or, you can end a stressful day at work or school on a positive note with a 25 quick sit-ups and a hot shower before bed. No or very little equipment is needed. For many bodyweight exercises, you simply use the resistance of your own bodyweight. In fact, most fitness testing consists of pushups, sit-ups and running, and is designed to quickly gauge your general fitness level and to act as a benchmark for future testing. Simply put, the fitness test shows you your current fitness level and shows you the fitness level you should be at.

I have created The Express Bodyweight Workout. You can start The Express Bodyweight Workout right away and the faster you start, the faster you can start seeing and feeling the benefits that are listed above.

The Express Bodyweight Workout consists of three exercises – jumping jacks, pushups and squat thrusts. You do a circuit of five reps for each exercise for five minute. Perform The Express Bodyweight Workout twice.

Jumping Jacks – 5 Reps - Start with your legs side by side and your arms by your side. In one motion, jump and spread your legs out to the side while your arms rise out and up over your head. Land in this position and then return to the starting position and repeat.

Push Ups – 5 Reps - Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. Start position: Extend the elbows and raise the body off the floor. Lower your entire body four to eight inches from the floor. Return to the start position by extending at the elbows and pushing the body up.

Squat Thrust – 5 Reps - From a standing position, jump as high as possible and land down on your feet with your hands on the ground. Kick your feet back. For a moment you will be in a pushup position, and jump back up again as fast as possible. Repeat for the required repetitions.

One more thing about bodyweight training is that the entire body has to work as one and you will activate the use of more muscles, and this will burn more fat.