How to Jump Start Your Fitness Program for Spring

written by John Ashworth
Owner, The Fitness Nomad
http://www.TheFitnessNomad.com

I'll admit it, Exercise has been difficult this winter. Outside of the gym, the air is cold, the snow continues to fall, and it seems that at this point, the entire state is covered in one big sheet of ice. My walks outside have been difficult, and yes, even I have had trouble getting enough exercise in during this challenging season.

Never fear, however, Spring is on the way. No matter what, it has to come. It has no choice. So, I thought I might help you jump start your fitness program in preparation for more activity this Spring.

Around the new year, I talked a lot about why those New Year's Resolutions Fail. Two of the biggest reasons is that people start doing too much too fast, and they have no clear plan of attack. To prevent this from happening to you this spring, I'm offering you my Fitness Nomad Fast Start Exercise Program.

Go to http://www.TheFitnessNomad.com to download the full report. Look for the link at the top of my home page that offers the latest content from my segments with Leigh Mills on Channel 15 News.

Here is a Week by Week Synopsis of the Program

Week #1

-20 Minutes of time Based Strength Work: a little pushing, a little pulling, squats and a couple moves with the stability ball.
-Perform each exercise for 30-60 seconds

-15 minutes of Cardio at least 3 days of the week

Week #2

-A total body strength workout using dumbbells (6-10 exercises total)
-Choose one strength exercise for each major muscle group of the body
-Do 1 circuit of those exercises at a weight you can lift about 15-20 times

-20 minutes of Cardio at least 3 days per week

Week #3

-The same total body strength workout using dumbbells
-This time though, you're going to go through the circuit 2-3 times
-You're still choosing a weight you can lift about 15-20 times

-20-25 minutes of Cardio at least 4 days per week

Week #4

-Time to crank it up a little
-The same total body strength workout using dumbells
-Now, though, you're staying on each exercise for 2-3 sets in a row.
-Again, start at a weight you can lift about 15-20 times
-Increase the weight for the second set by 5 pounds
-If performing a third set, drop the weight back down to the starting weight for the third set

-30 minutes of Cardio 4-5 days per week

Nutrition

-Eat Like a Nomad
-This means you are eating strategically...5 - 6 balanced meals per day
-A balanced meal is one that includes lean protein, healthy carbohydrates, fruits, vegetables, good fats and fiber

Go get em'

And remember, for the full version of the routine, go to:

http://www.TheFitnessNomad.com

“5 Keys To Transforming Your Body In Record Time Flat!”

by John Ashworth, The Fitness Nomad
http://www.TheFitnessNomad.com

Step 1: Define Your Goals, Motivation And Commitment

· What specifically do you want to improve?
· Why is your goal important to you?
· How committed are you (scale 1-10)
· Identify any obstacles standing in your way, and get support to breakthrough them!

Step 2: Evaluate Where You Are Right Now

-That which you wish to improve must be measured!
-Weight
-Bodyfat
-Strength
-Measurements
-Etc.

Step 3: Design A COMPLETE Program To Achieve Your Goals

A comprehensive health & fitness program MUST include each of the 6 components of success!
1. Nutrition- The foundation of all health & fitness
2. Supplementation- To fill in the voids in your nutritional program
3. Resistance Training- Increase lean muscle mass and metabolism
4. Cardiovascular Exercise- Optimize fat loss
5. Flexibility- To prevent injury, promote recovery
6. Coaching- Knowledge, Support, And Accountability

Step 4: Take ACTION and Implement Your Program

-Learn each of the components of your program
-Take action and implement
-Commit to push through 21 days “no matter what” to break free from your “rubber band”

Step 5: Assess Your Progress and Update Your Program

-You must regularly assess your results by measuring again that which want to improve
-Failure to do this leads to plateaus, frustration, and backsliding
-Take responsibility for doing this ensure your continued progress and ACCELERATED
success!
-Have an expert review your progress and program to identify necessary “course corrections”
to succeed! Program

Frequently asked questions about beginning a health & fitness program:

Q: How long does it take to see results?
A: Give yourself a good 90 days, and in some cases longer, to achieve significant results with your program AND cement in the new lifestyle necessary to maintain your results.

Q: Why do some people succeed with achieving their health & fitness results why so many ‘spin their wheels’ year after year and ultimately fail to reach their goals?
A: There are many reasons for failure. But the way to GUARANTEE success is to follow a proven model or “system” that produces results. Ignore this at your own risk, or follow these 5 steps we’ve reviewed here and you’re success is GUARANTEED!

Q: What's the best way to achieve the results I want to accomplish in the shortest period of time possible?
A: By following the model reviewed here and getting expert coaching from a professional. Having an expert guide you along the way, provide the knowledge you don’t have, and get support and accountability are all essential to produce the best results in the shortest period of time possible.

Nobody becomes a champion by reading out of a book or by simply “following the herd.” All successful people invest in working with a coach to shorten their learning curve. Plus it makes the process a whole lot more fun!

To take advantage of a Free Week of Personal Training visit:

http://www.TheFitnessNomad.com

Take care,
John Ashworth, Owner
TheFitness Nomad
608-831-9256