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Prime Time in 2009

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by kemped

Article by Todd Durkin, MA, CSCS

Happy New Year! I hope you and your family are having a fantastic holiday season. This is the time of year you throw your hands up in the air and finally commit once-and-for-all, that this is going to be YOUR year. As we rapidly approach the start of 2009, I am excited for the opportunity to make a commitment to be “Prime Time in 2009”. Whatever your intentions and goals may be, my hope is to share with you how you can make this your healthiest year to date.

Cleanse Yourself to a New Year. After the brutal holiday season of eating too many cookies, treats, and food and often partaking in too much wine and drink, it is time to purify yourself with a cleanse. There are many different cleanse systems out there to clean out your liver and digestive system–the 3 Day Fruit Flush, The Cayenne Pepper Cleanse, The Liver Detox and the list goes on and on. But out of all of them, my favorite cleanse is The 5 Day Detox Program from Jeanie Callan-Barat. She has a complete program for nutrition that also includes meditations and in-home cardio programs, etc. Best of all, you may lose 4-8 lbs in the process of this powerful program. If you want to do a cleanse or want more information, check out this program and you will not be disappointed. Find out more at Lose 10 Lbs. Well, I don’t know what number you want to lose, but set a goal, write it down on an index card, post it where you can see it, and share it with a family member, friend, colleague, or fitness professional. If you put it right next to your computer screen at work, you may think twice before you eat the chocolate bar at your desk. Keep positively reinforcing yourself. Exercise, eat right, be active, and feel great. Short term goals will help keep you focused. Your goals should be specific, measurable, attainable, realistic, and time-sensitive (S.M.A.R.T.). Examples of good goals might look like this:a. I would like to lose 10 lbs by March 1st. I will do this by exercising 5 times per week for a minimum of 30 minutes per session. Two of these sessions will be with a trainer for 60 minutes per session.b. I will decrease my caloric consumption by 500 calories per day. I will measure this by keeping a food journal for 8 weeks. c. I will not eating after 8 pm.Keep a food journal. Write down everything you eat for the next few weeks. Watch how your diet changes. Check out for food and exercise journals in which you can track your food intake and exercise times.Weigh-in. The scale doesn’t lie so hop up on that thing and see what it says. If your pants are fitting tighter, it’s probably not because your pants are shrinking. Your waistline is probably expanding. The “Jean Test” does not lie either!Don’t eat out. Dining out makes it virtually impossible to lose weight. You must be extremely disciplined in your ordering and portion sizes. The fact that restaurants load up their food with salt, butter, fat, etc. all prohibit you from achieving your goals. If you travel frequently, bring snacks with you on the plane and cut back on your portions because the food will be richer when dining out. If you are serious about losing weight, seriously consider not eating out.Exercise everyday. Pardon the pun, but we are in “crunch” time. Your belly is expanding and your wallet is shrinking. Commit to exercising practically everyday for the next four weeks. Mix up your exercise–30 minutes minimum and 45 minutes ideally; cross-train, do cardio, do resistance training. At least 2 times per week of resistance training (pushups, pull-ups, lunges, squats, situps, bicep curls, etc.) are highly recommended. And if you are serious about boosting your metabolism, be sure to work those legs.Get a heart rate monitor. If you want to get serious, invest in a heart rate monitor and start to monitor your intensity and calories burned per workout. A good goal is for the ladies to burn a minimum of 400 calories per workout and guys at least 600 calories. A good heart rate monitor will allow you to see the calories burning. Additionally, your heart rate should be approximately 75% of your Maximum Heart Rate (MHR = 220 – AGE; 75% of that number). For example a 50 year old person should train at approximately 127 beats per minute assuming they are on no heart or other medication that would affect heart rate. I recommend Polar Heart Rate monitors and you can get them at most local running stores or sporting good stores or on-line.Work out first thing in the A.M. If you keep saying you are going to workout and it’s not happening, get up 30 minutes earlier, and get your workout complete before you face any distractions.Hire a “coach” to reach your goals. Most of us need a good swift kick in the back-side during this time of the year. A highly skilled fitness professional will “jumpstart” your program, provide you the motivation, knowledge, and support you need to help you get results. Find a personal trainer that you connect with and then can pay major dividends in you reaching your goals and then some….Cross-Train. Mix up your routine when you are not with a trainer. Take a fitness class, do a boot camp program, partake in a yoga or Pilates class, go on a hike, try snow-shoeing, go skiing or snow-boarding, or go ice-skating. Try new activities and have fun.Get a massage. Massage therapy is not a luxury–it is a necessity. Make it part of your monthly plan and you will be thankful for the improved flexibility, relaxation, and balance in your life.

Let this New Year be a special one. When you are feeling great physically, your mental and emotional energy is so much better and you feel better about yourself. Stay focused on your physical conditioning and use these strategies to find great success this year. It’s time to step it up and be “Prime Time in 2009.”

About the Author

Todd Durkin, MA, CSCS, is a personal trainer & massage therapist who motivates, educates, and inspires people world-wide. He is the owner of Fitness Quest 10 in San Diego, CA, where his wonderful team focuses on personal training, massage therapy, Pilates, yoga, and nutrition to help transform people’s bodies, minds, and spirits. or

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