So here we are, the second week into the New Year and we might be a little sore from last week. This is not time to take a break but begin to create a routine that you can easily follow each week. What I am about to show you is a five day program. This can be modified for three days or even two days and I will try and describe those programs at the end.
Now, this is the first Monday of the New Year and in most gyms, for those that go regularly, Mondays are usually Chest days. This is a good time to begin to put a routine together so that every Monday you know what you are going to do and for other people, Mondays are a great day to begin to cardio classes such as Step or Aerobic.
On Tuesday you still aren’t too sore so it is good to get some Back work in. So today let’s spend some time working our back from top to bottom. You only really need to do four exercises to get every part of your back completely. Now, unless you are trying to build muscle it is suggested that you start and finish with 5 to 10 minutes of cardio.
On Wednesday you should be feeling Monday now and because of that we need to give your body a chance to rest so today let’s do Legs. In most gyms in America, Wednesday is leg day. By doing legs in the middle of the week it gives your upper body chance to recover for Thursday’s Arms. However today I would suggest starting with 15 minutes of cardio or at least until your about ready to breakout in a good sweat. Now you may want to supplement this day with a Spin class or Step aerobics to get that sweat you really need. Then Enjoy.
On Thursday today is Biceps and Triceps day, this should be the hardest day of the bunch and it should take you a few minutes more to complete. Please note that the previous workouts should take you no longer than 30 minutes to complete. Once arms are complete then take Friday off and then I suggest going to the next paragraph.
On Saturday, this should be your shortest day. Today is shoulders day. Before starting shoulders I would suggest getting in a spin class or something similar so that you can get the sweat you need to get. Once you got your sweat on then go workout your shoulders.
Sunday take off and then repeat this series for the next few months. If at all possible find a buddy to do this with it will make it much more fun and challenging.
Monday, January 6, 2014
Friday, January 3, 2014
Day three…
If you have started a program at your local gym at this point you are getting a little sore. This is not time to stop but continue because the soreness will eventually go away. Have you written out your goals yet? Remember losing weight and feeling better is really not goals but by-products of you achieving active goals. This will also keep you in the game much longer and give you a realistic chance to maintain your level of fitness.
Today I would suggest that if you have been lifting that you concentrate more on cardio more so than weights. If you have been concentrating on cardio then you may want to concentrate your efforts on some weight training. Day three should be much different than day one or two. This gives your body chance to recover from the beating it took the last few days. Also remember what you did on day one you are now feeling. It takes two days before you truly feel the soreness. This is called the D.O.M.S effect. That stands for Delayed Onset Muscle Soreness. However, on the third day that soreness goes away. As an example, let’s say you workout out on Monday and today is Wednesday, this should be your worst day after Monday’s workout. On Thursday Monday’s soreness will subside. However, if you work out every day it may seem as though you are always hurting and you probably are and that is why I want you to take the third day off and do something different. This gives your body chance to catch up and heal itself.
My schedule looks like this:
• Monday 300 Chest work
• Tuesday 300 Back work
• Wednesday Plyometric legs
• Thursday 1000 rep Upper Body Insanity (If you want this workout email me. It’s total pleasure)
• Friday 500 Core work
• Saturday running
• Sunday Church
Notice how I don’t do the same thing every day. It is important because the body needs time to recover before you go at it again. Please also note I get my Biceps and triceps on my Chest and Back days.
In a few days I will be putting a video together showing you what these workouts look like and how they are to be done. For now, enjoy the rest of your day and stay focused.
Thursday, January 2, 2014
The time to quit smoking
Any time is a good time, especially in light of all the information we get from the FDA about how bad smoking is for us and this blog is not to persuade you to do anything but to give information to those that are about ready to quit for the New Year and what they will be in store for.
May be for years you have smoked and you have put on a few extra pounds but now you are deciding to quit. So to get in front of the curve you decided to go to the local gym and sign up thinking to yourself that by doing this you won’t gain any extra weight. Maybe you are thinking that since you have stopped or will be stopping you should begin to “eat healthier” and cut out so of the sweets you every day. These things could not be further from the truth. As a matter of fact it won’t matter what you do, thinking that you are getting in front of the weight curve, you will gain weight.
Once a person stops smoking the average person WILL gain 50 to 75 pounds more. Even if they exercise rigorously it won’t matter, they will still gain it. Even if you run 10 miles a day it won’t matter you will still gain it. Why?
The reason is simple. We all know that the toxins in smoking are deadly and when a person smokes they allow these toxins in their body and from the moment the body receives these toxins, it begins a battle for survival. Our heart rate increases, which in turn increases our metabolism which in turn gets us to burn my of the fuel we consume every day. Now the average person has 10 cigarettes a day which means that their heart rate is beating real fast at least 10 times in a day which in turn means that our metabolism is racing pretty much all day. Now you decide to quit smoking and go to the gym or work out once in a day. Now your metabolism is really racing once in the day. It won’t matter how hard you work out in that one day. Are you getting it now?
Your weight gain is not because of the food you have consumed but because your metabolism isn’t running 24/7 anymore. It may only run once a day for a brief period of time. However, don’t let that stop you from quitting because there is good news. With a proper regiment of exercise and diet after 6 months your body will stop gaining weight, level out and then begin to slowly come down in weight.
So going into the New Year I absolutely want you to stop smoking, but remember that at first you may think that you are fighting a losing battle when it comes to you gaining weight, but you are not. At the same time you quit smoking, start a good and realistic exercise and diet program and in the end you will help your body win the battle of such a bad addiction.
May be for years you have smoked and you have put on a few extra pounds but now you are deciding to quit. So to get in front of the curve you decided to go to the local gym and sign up thinking to yourself that by doing this you won’t gain any extra weight. Maybe you are thinking that since you have stopped or will be stopping you should begin to “eat healthier” and cut out so of the sweets you every day. These things could not be further from the truth. As a matter of fact it won’t matter what you do, thinking that you are getting in front of the weight curve, you will gain weight.
Once a person stops smoking the average person WILL gain 50 to 75 pounds more. Even if they exercise rigorously it won’t matter, they will still gain it. Even if you run 10 miles a day it won’t matter you will still gain it. Why?
The reason is simple. We all know that the toxins in smoking are deadly and when a person smokes they allow these toxins in their body and from the moment the body receives these toxins, it begins a battle for survival. Our heart rate increases, which in turn increases our metabolism which in turn gets us to burn my of the fuel we consume every day. Now the average person has 10 cigarettes a day which means that their heart rate is beating real fast at least 10 times in a day which in turn means that our metabolism is racing pretty much all day. Now you decide to quit smoking and go to the gym or work out once in a day. Now your metabolism is really racing once in the day. It won’t matter how hard you work out in that one day. Are you getting it now?
Your weight gain is not because of the food you have consumed but because your metabolism isn’t running 24/7 anymore. It may only run once a day for a brief period of time. However, don’t let that stop you from quitting because there is good news. With a proper regiment of exercise and diet after 6 months your body will stop gaining weight, level out and then begin to slowly come down in weight.
So going into the New Year I absolutely want you to stop smoking, but remember that at first you may think that you are fighting a losing battle when it comes to you gaining weight, but you are not. At the same time you quit smoking, start a good and realistic exercise and diet program and in the end you will help your body win the battle of such a bad addiction.
Wednesday, January 1, 2014
Starting the year off right...
Every Year we all start telling ourselves that this year we are going to make a difference in our lives. This year we are not going to _______ (and you fill in the blanks) and within a short period of time you find yourself doing the one thing you said you were not going to do. Why is that? The answer is simple, because we told our brain that we were not going to do something, now we are concentrated on that one thing we said we were not going to do. Ever tell yourself that you were not going to eat after a certain hour of the day and what happens… at that time of the day don’t you find yourself really craving food? So, this year let’s stop with the “I can’t have” or “I won’t have” because that is the best formula for failure.
This year let’s break that streak and start by planning a goal of what you want to accomplish. You need to be very specific and once understood then the next thing we need to do is figure out how to make it happen. Now please understand that “weight loss” or “feeling better” are NOT goals. They are by-products of you achieving a functional active goal. By making active goals that are attainable you now have a starting point and an ending point and in turn once that ending point is reached, that ending point can then become your starting point. As an example, let’s assume that you don’t think I have a clue about what I am talking about and you go ahead and tell yourself that your goal is to lose weight and nothing more. First off, how will you accomplish that? Well nine times out of ten you will just decrease your food consumption. Now let’s assume you do that and then you lose that weight, now what? How will you maintain it? Your body will get a clue and then your weight will begin to creep back up, so now what, stop eating? No just like most people you will quit your “diet” and convince yourself that you are just made the way you are. Then you’ll go the doctor and find out you have diabetes or high blood pressure or high cholesterol and they will put you on medications and then you’ll convince yourself that you are healthy again. This is so far from the truth, but the reality here is that as farfetched as this sounds, this is why we are the way we are today.
Or let’s now assume that you believe what I am writing about and you create and active goal to shoot at, something like running. Let’s say that you go out and run a mile in 20 minutes. Now for the most part you walked it but now you see what your bottom time will be. Now make the goal that you want to run that mile in 15 minutes. Now set your workouts in such a way that you can achieve that goal. Now once accomplished then set another goal to be able to run it in 10 minutes and structure your workouts in such a fashion that you can achieve that time. Now remember in the beginning you were running 20 minute miles now you are running 10 minute miles, do you think you lost a few pounds? I don’t think a few pounds; I know you lost a whole bunch of weight. Now how can you hold that 10 pound loss? Well if you can consistently run 10 minute miles I am almost sure that you will maintain that loss.
Now what if you gain some of that weight back? Then I can assure you that you stopped running as much but now because you have achieved that goal of your weight loss already, will now know what it will take to get you back there. The real question is, do you want to get back there. When you make your goals visual and attainable then life becomes much simpler. Now it doesn’t necessarily have to be running, it could be walking or swimming or anything else active. However it needs to be active. Notice one other thing, I never spoke about food consumption throughout that last few paragraphs. Why? Because with most Americans the problem is not food consumption as much as it is exercise. Exercise in most cases WILL take care of most of the problems we have going on. Our bodies are wonderfully made; let’s help them by giving them a daily fighting chance. Let’s get active. Our bodies are not meant to sit around, regardless of who we are.
This year let’s break that streak and start by planning a goal of what you want to accomplish. You need to be very specific and once understood then the next thing we need to do is figure out how to make it happen. Now please understand that “weight loss” or “feeling better” are NOT goals. They are by-products of you achieving a functional active goal. By making active goals that are attainable you now have a starting point and an ending point and in turn once that ending point is reached, that ending point can then become your starting point. As an example, let’s assume that you don’t think I have a clue about what I am talking about and you go ahead and tell yourself that your goal is to lose weight and nothing more. First off, how will you accomplish that? Well nine times out of ten you will just decrease your food consumption. Now let’s assume you do that and then you lose that weight, now what? How will you maintain it? Your body will get a clue and then your weight will begin to creep back up, so now what, stop eating? No just like most people you will quit your “diet” and convince yourself that you are just made the way you are. Then you’ll go the doctor and find out you have diabetes or high blood pressure or high cholesterol and they will put you on medications and then you’ll convince yourself that you are healthy again. This is so far from the truth, but the reality here is that as farfetched as this sounds, this is why we are the way we are today.
Or let’s now assume that you believe what I am writing about and you create and active goal to shoot at, something like running. Let’s say that you go out and run a mile in 20 minutes. Now for the most part you walked it but now you see what your bottom time will be. Now make the goal that you want to run that mile in 15 minutes. Now set your workouts in such a way that you can achieve that goal. Now once accomplished then set another goal to be able to run it in 10 minutes and structure your workouts in such a fashion that you can achieve that time. Now remember in the beginning you were running 20 minute miles now you are running 10 minute miles, do you think you lost a few pounds? I don’t think a few pounds; I know you lost a whole bunch of weight. Now how can you hold that 10 pound loss? Well if you can consistently run 10 minute miles I am almost sure that you will maintain that loss.
Now what if you gain some of that weight back? Then I can assure you that you stopped running as much but now because you have achieved that goal of your weight loss already, will now know what it will take to get you back there. The real question is, do you want to get back there. When you make your goals visual and attainable then life becomes much simpler. Now it doesn’t necessarily have to be running, it could be walking or swimming or anything else active. However it needs to be active. Notice one other thing, I never spoke about food consumption throughout that last few paragraphs. Why? Because with most Americans the problem is not food consumption as much as it is exercise. Exercise in most cases WILL take care of most of the problems we have going on. Our bodies are wonderfully made; let’s help them by giving them a daily fighting chance. Let’s get active. Our bodies are not meant to sit around, regardless of who we are.
Tuesday, December 31, 2013
Last day of the year
Well the year is almost over and so much has happened both good and bad. However, today let's just think about going forward. I have decided that the whole month of January will be dedicated to helping all that read my blogs with exercises. So many of us walk into gyms not really knowing what to do. Going up to a trainer who is more willing to take your money to show you things that you will probably forget and then once the sessions are over you are even more tired and lost than when you started. Now over the next month I will be giving you one or two exercises that you can use to get yourself in better shape.
In the past I have tried to put a whole workout together only for it to confuse people. Now we will take smaller bites and concentrate on one thing at a time. However, even before we start I would like for you all to do one thing... figure out what your goals will be for next year. Remember losing of weight or getting healthier are not really goals but the result of you achieving the goals you set out to achieve. Make them realistic and attainable and then let NOTHING come in between you and your achieving them.
Happy New Year.
In the past I have tried to put a whole workout together only for it to confuse people. Now we will take smaller bites and concentrate on one thing at a time. However, even before we start I would like for you all to do one thing... figure out what your goals will be for next year. Remember losing of weight or getting healthier are not really goals but the result of you achieving the goals you set out to achieve. Make them realistic and attainable and then let NOTHING come in between you and your achieving them.
Happy New Year.
Monday, December 30, 2013
Proudest 2013 moments...
You would think at this time I would turn the spot light on myself and tell you all I accomplished but you are wrong. The proudest moments of the year have taken a while to come to fluision but I consider them achievements that I could never top. What I am referring to are all those people that came to me last January and asked for my help in their lifestyle changing. Ok so who are they. In no particular order here they are:
Carley: She came to me after having surgery and asked for me to help her lost over 100 pounds of unwanted weight. At first I was a little concerned that she would stick to it but after 12 months she has lost 134 pounds and now we are talking about the next step in her fitness and health. Way to go Carley!
Ruth: Just the other day she text me a picture of what she looked like just 12 months ago and at first I did not know who that was that text me. I even responded back to her, “I want to help you. Please let me.” And her reply was, “Kevin, it me Ruth”. I was shocked. She looked totally different, big time.
Bill: After walking into my office and sitting down and talking with me, I did not think he would have survived the last 6 months, but he did and 134 pound later he is feeling better about himself and we have become good friends. Now exercise is part of his life. We talk everyday and now I have been elevated from his personal trainer to his life coach. Thanks Bill.
Ted: After hearing about his family history, he did not want to end like his dad did and for the last year he has worked hard and lost over 90 pounds and he tells me that he never felt so good nor has his golf game been so good.
Dr Tom: My 81 year young member. He came to me frail but willing to really give me his best. Now he is doing things that 81 year old men should not be doing. He has inspired me to know that if I get that old I can still do what I do and at a high level. He has inspired me to on so many levels.
Tom Mount: What can I say? Here is another 81 year young man that has survived longer than most of his friends. He has shown me sides of life and things in his life that he has gone thru and still shows me a positive attitude. He challenges me to keep a positive attitude and I thank him for that.
Andy: He came to me with so many health issues that if I listed them all it would take me 700 words. However, he has followed my lead and I remember him telling me, “Hey Kevin, last night was the first night I actually got 8 hours of continuous sleep and without my machine.” It took it a while to sink into my little brain but what he told me was that his sleep apnea was getting better and all because of his exercising. Now, a year later, he walks everywhere. It is not uncustomary to see him walking around town for hours and putting in at least 10 miles a day. His dad tells me that he walks everywhere. This was something he did not do for years.
Jackie: She came to me a few years ago and I have seen such a change in her attitude since the beginning of this last year. She now craves exercise and is not afraid to tell her friends about it. She has an attitude of not giving up and fight the good fight. Failure is just not an option to her anymore and she now looks at her own health as priority 1 in her own life. She thinks that is it so important that her husband is now thinking about doing something about his health. Every one she comes around feels her excitement and wants a piece of it. She inspires all she touches around her. She has lost over 80 pounds.
Bill: His life has been stressful for years. I don’t even know the half of it. However, when I met him he tells me that there are a lot of medical issues in his family and he needs to be there for them and keep strong. He, himself, has ultra high blood pressure and has been trying to get it under control for years now. Now thru the diet and exercise it seems to be under better control and just for giggles he also lost 50 pounds over the last year.
Linda: It has been a struggle for some time now and trying to get her to concentrate on herself has become an almost impossible task, but just the other day we had a breakthrough and I believe that now she is going to make every effort to now concentrate on herself and break down those barriers that have been keeping her down for so many years now. Linda has called me her life coach and last year she lost over 70 pounds.
Kathy: When she came to me self-esteem was not even though about. Can you say non-existant. I remember her break through and the tears that were shed and the words that were finally spoken. Once we broke down those barriers she began to drop weight and now she has lost 115 pounds and exercise has now become part of her life. Better yet, now she is not afraid to try anything once. By her gaining confidence in her athletic ability it has shown itself in her everyday life and people are beginning to notice. She has gained a no found respect from everyone she touches now.
Lisa: I worked with her for one year and she has done something that even went further than just a thank you could ever, she told her friends about me and they have joined the Parker Place Community. Thank you for the faith you have put in me to help just not you but your friends.
Here are just a few of the people that I have helped over the last year and I am excited to see what happens next year.
Carley: She came to me after having surgery and asked for me to help her lost over 100 pounds of unwanted weight. At first I was a little concerned that she would stick to it but after 12 months she has lost 134 pounds and now we are talking about the next step in her fitness and health. Way to go Carley!
Ruth: Just the other day she text me a picture of what she looked like just 12 months ago and at first I did not know who that was that text me. I even responded back to her, “I want to help you. Please let me.” And her reply was, “Kevin, it me Ruth”. I was shocked. She looked totally different, big time.
Bill: After walking into my office and sitting down and talking with me, I did not think he would have survived the last 6 months, but he did and 134 pound later he is feeling better about himself and we have become good friends. Now exercise is part of his life. We talk everyday and now I have been elevated from his personal trainer to his life coach. Thanks Bill.
Ted: After hearing about his family history, he did not want to end like his dad did and for the last year he has worked hard and lost over 90 pounds and he tells me that he never felt so good nor has his golf game been so good.
Dr Tom: My 81 year young member. He came to me frail but willing to really give me his best. Now he is doing things that 81 year old men should not be doing. He has inspired me to know that if I get that old I can still do what I do and at a high level. He has inspired me to on so many levels.
Tom Mount: What can I say? Here is another 81 year young man that has survived longer than most of his friends. He has shown me sides of life and things in his life that he has gone thru and still shows me a positive attitude. He challenges me to keep a positive attitude and I thank him for that.
Andy: He came to me with so many health issues that if I listed them all it would take me 700 words. However, he has followed my lead and I remember him telling me, “Hey Kevin, last night was the first night I actually got 8 hours of continuous sleep and without my machine.” It took it a while to sink into my little brain but what he told me was that his sleep apnea was getting better and all because of his exercising. Now, a year later, he walks everywhere. It is not uncustomary to see him walking around town for hours and putting in at least 10 miles a day. His dad tells me that he walks everywhere. This was something he did not do for years.
Jackie: She came to me a few years ago and I have seen such a change in her attitude since the beginning of this last year. She now craves exercise and is not afraid to tell her friends about it. She has an attitude of not giving up and fight the good fight. Failure is just not an option to her anymore and she now looks at her own health as priority 1 in her own life. She thinks that is it so important that her husband is now thinking about doing something about his health. Every one she comes around feels her excitement and wants a piece of it. She inspires all she touches around her. She has lost over 80 pounds.
Bill: His life has been stressful for years. I don’t even know the half of it. However, when I met him he tells me that there are a lot of medical issues in his family and he needs to be there for them and keep strong. He, himself, has ultra high blood pressure and has been trying to get it under control for years now. Now thru the diet and exercise it seems to be under better control and just for giggles he also lost 50 pounds over the last year.
Linda: It has been a struggle for some time now and trying to get her to concentrate on herself has become an almost impossible task, but just the other day we had a breakthrough and I believe that now she is going to make every effort to now concentrate on herself and break down those barriers that have been keeping her down for so many years now. Linda has called me her life coach and last year she lost over 70 pounds.
Kathy: When she came to me self-esteem was not even though about. Can you say non-existant. I remember her break through and the tears that were shed and the words that were finally spoken. Once we broke down those barriers she began to drop weight and now she has lost 115 pounds and exercise has now become part of her life. Better yet, now she is not afraid to try anything once. By her gaining confidence in her athletic ability it has shown itself in her everyday life and people are beginning to notice. She has gained a no found respect from everyone she touches now.
Lisa: I worked with her for one year and she has done something that even went further than just a thank you could ever, she told her friends about me and they have joined the Parker Place Community. Thank you for the faith you have put in me to help just not you but your friends.
Here are just a few of the people that I have helped over the last year and I am excited to see what happens next year.
Thursday, December 26, 2013
12 Days of Christmas
On the first day of Christmas my true love gave to me… a membership at the local gym
On the second day of Christmas my true love gave to me… two pairs of shoes and a membership at the local gym
On the third day of Christmas my true love gave to me… three water bottles, two pairs of shoes and a membership at the local gym
On the fourth day of Christmas my true love gave to me… four Zumba classes, three water bottles, two pairs of shoes and a membership at the local gym
On the fifth day of Christmas my true love gave to me… FIVE PERSONAL TRAINING SESSIONS! four Zumba classes, three water bottles, two pairs of shoes and a membership at the local gym
On the sixth day of Christmas my true love gave to me… Six muscle strains, FIVE PERSONAL TRAINING SESSIONS! Four Zumba classes, three water bottles, two pairs of shoes and a membership at the local gym
On the seventh day of Christmas my true love gave to me… Seven pound weight loss! Six muscle strains, FIVE PERSONAL TRAINING SESSIONS! Four Zumba Classes, three water bottles, two pairs of shoes and a membership at the local gym
On the eighth day of Christmas my true love gave to me… Eight suicide pushups, Seven pound weight loss! Six muscles strains, FIVE PERSONAL TRAINING SESSIONS! Four Zumba Classes, Three water bottles, two pairs of shoes and a membership at the local gym
On the ninth day of Christmas my true love gave to me… Nine jumping Jacks, Eight suicide pushups, Seven pound weight loss! Six muscle strains, FIVE PERSONAL TRAINING SESSIONS! Four Zumba Classes, Three water bottles, two pairs of shoes and a membership at the local gym
On the tenth day of Christmas my true love gave to me… Ten walking lunges, nine jumping Jacks, Eight suicide pushups, Seven pound weight loss! Six muscle strains, FIVE PERSONAL TRAINING SESSIONS! Four Zumba Classes, three water bottles, two pairs of shoes and a membership at the local gym
On the eleventh day of Christmas my true love gave to me… Eleven bottles of ibuprofen, ten walking lunges, nine jumping Jacks, Eight suicide pushups, Seven pound weight loss! Six muscle strains, FIVE PERSONAL TRAINING SESSIONS! Four Zumba Classes, Three water bottles, two pairs of shoes and a membership at the local gym
On the twelfth day of Christmas my true love gave to me… Twelve nutritional classes, eleven bottles of ibuprofen, Ten walking lunges, nine jumping Jacks, Eight suicide pushups, Seven pound weight loss! Six muscle strains, FIVE PERSONAL TRAINING SESSIONS! Four Zumba Classes, three water bottles, two pairs of shoes and a membership at the local gym!!!!!!
MERRY CHRISTMAS!!!!!
On the second day of Christmas my true love gave to me… two pairs of shoes and a membership at the local gym
On the third day of Christmas my true love gave to me… three water bottles, two pairs of shoes and a membership at the local gym
On the fourth day of Christmas my true love gave to me… four Zumba classes, three water bottles, two pairs of shoes and a membership at the local gym
On the fifth day of Christmas my true love gave to me… FIVE PERSONAL TRAINING SESSIONS! four Zumba classes, three water bottles, two pairs of shoes and a membership at the local gym
On the sixth day of Christmas my true love gave to me… Six muscle strains, FIVE PERSONAL TRAINING SESSIONS! Four Zumba classes, three water bottles, two pairs of shoes and a membership at the local gym
On the seventh day of Christmas my true love gave to me… Seven pound weight loss! Six muscle strains, FIVE PERSONAL TRAINING SESSIONS! Four Zumba Classes, three water bottles, two pairs of shoes and a membership at the local gym
On the eighth day of Christmas my true love gave to me… Eight suicide pushups, Seven pound weight loss! Six muscles strains, FIVE PERSONAL TRAINING SESSIONS! Four Zumba Classes, Three water bottles, two pairs of shoes and a membership at the local gym
On the ninth day of Christmas my true love gave to me… Nine jumping Jacks, Eight suicide pushups, Seven pound weight loss! Six muscle strains, FIVE PERSONAL TRAINING SESSIONS! Four Zumba Classes, Three water bottles, two pairs of shoes and a membership at the local gym
On the tenth day of Christmas my true love gave to me… Ten walking lunges, nine jumping Jacks, Eight suicide pushups, Seven pound weight loss! Six muscle strains, FIVE PERSONAL TRAINING SESSIONS! Four Zumba Classes, three water bottles, two pairs of shoes and a membership at the local gym
On the eleventh day of Christmas my true love gave to me… Eleven bottles of ibuprofen, ten walking lunges, nine jumping Jacks, Eight suicide pushups, Seven pound weight loss! Six muscle strains, FIVE PERSONAL TRAINING SESSIONS! Four Zumba Classes, Three water bottles, two pairs of shoes and a membership at the local gym
On the twelfth day of Christmas my true love gave to me… Twelve nutritional classes, eleven bottles of ibuprofen, Ten walking lunges, nine jumping Jacks, Eight suicide pushups, Seven pound weight loss! Six muscle strains, FIVE PERSONAL TRAINING SESSIONS! Four Zumba Classes, three water bottles, two pairs of shoes and a membership at the local gym!!!!!!
MERRY CHRISTMAS!!!!!
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