How to know if its time for a Career Change

There comes a point in every working person’s life when you look at the mirror before going to work and you feel burned out.  You mind starts going at a 100 mph and you start to sum up reason why you don’t want to go to work.  You drag your feet when you get there and do what is necessary to get the job done.  But at the end of the day while doing your sleeping ritual before heading to bed, you know deep down that you are not happy or not passionate about what you are doing.


The following are some signals are normally a good indication that it’s time to move towards another venture by Jayne Mattson from her article “8 Signs It’s Time to Leave Your Job:

1. Your relationship with your boss changed. For years you’ve had a fabulous working and personal relationship with your boss, but you begin to sense a shift in the organization’s culture and your boss’s leadership. You are being asked to take on more responsibility and do more with fewer resources. The relationship is deteriorating, and you feel like you are losing your support system within the organization.

2. Work and life values are no longer being met. When you were hired, you knew the organization and role were a good fit that met your work and life values. However, with the changes in the organization you’ve noticed you are no longer feeling satisfied with your work. Or maybe the culture shifted, and you are not able to perform at your fullest potential. Ask yourself: If you interviewed at the company today, would you want to work there?

3. You are left out of decision-making meetings. A business decision was made without your input and you don’t agree with the direction. You’re losing influence with upper management and are no longer “in the know.” Your subordinates begin to ask others for input and decisions, which further diminishes your authority.

4. You are not being asked to take on high-visibility assignments. What about me? You begin to notice that your subordinates are now in the spotlight and asked to lead a major project working directly with your manager. Your high-performing team is being broken apart and moved onto other teams to maximize their strengths. Not only are you not being put on highly visible assignments — your team is being broken apart.

5. You are frustrated with the direction of the company and are more vocal than usual.The company is changing its focus, and you do not support the decision. You are becoming more vocal about your disagreement. You are feeling frustrated; your input is not being heard because management is hearing undertones of dissent in your voice, as opposed to the content of what you are saying.

6. You find yourself awake at night with an anxious feeling, replaying conversations. The pressures of work assignments, tight deadlines or disagreements with your manager resulted in not getting a solid night’s sleep. The anxiety over work is increased, and the lack of sleep has prevents you from performing at your best.

7. You are managing the political arena more than performing your job. There are rumors the company may be bought and “every person for himself” seems to be the mode of operation, which doesn’t allow time to do the work. At the end of the week, you have spent more time managing the politics than accomplishing something on your to-do list.

8. You are no longer passionate about your work and dread going to the office each day.Do you wake up in the morning energized and look forward to your day, or do you dread it? If getting out of bed each morning is becoming a challenge, then you need to listen to your instincts and ask yourself, “Why?” We spend a majority our lives working, so don’t ignore the signs that are telling you, “It’s time to move on.” You will find another job in which you look forward to going to work each day.

If you are still not sure, here are some additional tips from Amy Gallo and her article “Is It Time to Quit Your Job?”

  1. Assess your dissatisfaction. Start by figuring out whether you lack excitement about the bigger picture or the day-to-day activities. You may be able to change the latter but it’s hard to do anything about the former.
  2. Look at other options. Don’t leave on an emotional whim. Even if you’re unhappy, take time to see what else is out there. Compared to realistic alternatives, maybe your situation isn’t so bad.
  3. Test your assumptions. Run a few experiments to assess whether your perception is reality. For example, put your hat in the ring the next time your boss has a high-profile piece of work to be done. If you’re overlooked, he might not appreciate your skills and it may be time to move on.

From the words of Hunter Walk in his article “You Are Not Your LDAP: Why Leaving Your Job Doesn’t Mean Losing Your Identity”

Careers are sets of decisions where you have the chance to emerge from the chrysalis every so often and show the world, show yourself, how you’ve evolved. You are not your org chart, your department budget or your title. Don’t let success at a company prevent you from pursuing scary and wonderful new opportunities to build.”


Simplify your L.I.F.E

It would be an understatement to say that we are all not busy.  From the busy mom who takes her kids to school and picks them up every afternoon.  Helping the kids with their homework while still making time to do her studies.  The Father who wakes up at 4am to prep all his stuff for his weekly business trip.  The grandparents who work after retiring from a long and meaningful career, decides to take on a small business that works them 7 days a week.

Its easy for all of us to get side tracked because we are trying to define meaning to our surroundings.  These are a few things you can do for yourself to help simplify life so it doesn’t cause you to break down.


  • Exercising – It’s been said that exercising with decreased weight, not only reduces stress and improve better overall health, but it can help you clear your mind, sharpen your brain and decrease health problems in later years.
  • Clean the Clutter – The last thing we want to do when we are dead beat tired is to trip on something in our house and get injured.  Take a few afternoons to clean up your house (in sections if needed) to ensure that you minimize any potential hazard zones.
  • Grow a simple garden – Start small, like lettuce or tomatoes.  This will not only divert your energy to something positive but also the sense of accomplishment you get without the worries of being over burden with growing a full garden at the early stages.
  • Get Help – If you’re the type of person who runs the world around you at the speed of 200 mph, then its time to get an assistant.  Getting help is a great way to ensure that you don’t shoulder all the work on your own.  Or at least have someone spot check and pick up things you may have dropped or forgotten along the way.
  • Make use of technology – I’ve said this over and over. Technology allows our lives to be a bit simpler by tracking, alerting, notifying us on different stages of our day to day lives.  Take a small amount of time to have someone teach you so you can be more efficient with your day.
    • Focus on the positives aspects of your life – Stay away from negative people and environments. They will only further put you down and prolong your happiness. The positive people can benefit your outlook and health, and keep life in the right mindset.


We Live because We Choose To Live

I would be lying if I told myself that I have not been affected emotionally about the recent natural and man-made disasters in the past few weeks.  What we are used to seeing in television happens right in our backyard, streets, and neighborhood every day. And while I am not the type to always give my 2 cents, I felt that in my re-introduction blog this week, I will do that.

I’ve had the pleasure of reading a few books from a great author by the name of “Paulo Coelho”.  Regardless of which faith we all believe in, life’s learning lessons apply to all of us. Below is a list of phrases I took away from this man:


  • Listen to your heart – Follow your dreams… don’t get old and wonder about the “What ifs”
  • Taking the good with the bad – We experience both because strive to move forward and keep living
  • There are many sides of yourself to love – If one aspect of life is painful or feeling empty, remember that there are many sides of your personality to look at.  Look at the things that make you happy and build on it
  • We all have 2 voices that whispers to us (good & evil) – it is up to us to decide which one we will listen to and which one we will ignore
  • All of us are a part of something bigger, something great – it may take years for us to find it, but if you pay attention to the signs happening all around you, open your mind and your heart
  • It’s ok to be a little crazy as long as you don’t hurt anyone else – Don’t hold yourself back just because society states it’s the norm.  People will think the things you say or do is just related to you being a little crazy.  But what they don’t realize is that you are doing what you want to do, where and when you want to do it.  Living life a little bit more than everyone else since you’re removing your restrictions

Assuming that bad things will never happen is unrealistic, however each and every one of us should never stop moving, never stop learning, never stop dreaming, never stop loving yourself and others, and lastly just living life.  There are those who strive their whole lives to take something that is not theirs.  But what they will never take away the one thing that makes us all special, our ability to take the damage and keep rising to the stars.

What Motivates You?


Have you ever taken the time to ask yourself this question? A few days ago I was asked this question in a group discussion regarding “Work & Life Balance”.  The instructor asked us to scale on a paper what were the factors that took up most of our time.  The typical answers were work at 40%, personal time 15%, family time 15% and misc being 30%.  When asked how we would like to spend our time most were in agreement that they wanted a larger percentage for family (40%-50%) 30% for work and 20% for personal time.

During this time, I thought about all the things I am currently engaged in on a daily, weekly, monthly basis:

  • Work
  • School
  • Exercise
  • Clean House
  • Blog
  • Rec. Time i.e. sports, reading, pc gaming, playing with the kids etc.

Then I thought about all the things I would like to do or add to my list:

  • Play and instrument (Guitar/Piano)
  • Learn another language
  • Read more books
  • Go on vacation

So what can we do to help keep us motivated enough to do what we like to do vs. what we have to do?

Get Support – My prior articles related to the average guy states that the best way to get into something is to join a group doing the same thing you are doing.  A few examples of this is workout classes, or hobby groups like a reading group or social gathering.  Look towards those friends and family who are there to listen and help.

Don’t talk negative about yourself – instead use productive self talk to overcome the challenges.  For example instead of saying “my life is crazy. It’s out of control.”  Say “Things are really hectic right now.  But I know I can cope.  I’ve done it before.”

Reduce Unproductive Guilt – To help with this, surround yourself with encouraging friends and family members.

If it helps try to think about all the things your grateful for.  For me it’s:

Finally, think about your support wheel.  These are individuals that you are comfortable to sharing your feelings and concerns.  Think about what makes them good for support.  Do they provide service that you can’t do on your own? Are they good listeners because they understand your concerns? Are they good at making you laugh? Write down or keep these individuals in mind as well as how they make you feel.  So the next time you need motivation and support you already know who to call.

Happy Anniversary to your Cell Phone!

Who remembers the show Saved by the Bell? If you’ve been fortunate enough to be around in the late 80s’s and early 90s, you probably also remember the multiple episodes where Zack Morris made calls on his infamous brick cell phone.  What you may not be aware of is that this is the 40th anniversary of the invention of the 1st cell phone by Motorola.  In 1983, the first version of the mobile phone was invented.  These bad boys cost about $4,000.


Then in 1989, Motorola came out with the smaller, lighter MicroTAC flip phone, shortly followed by the 3.1-ounce StarTAC in 1996, the first cell phone with the clamshell design.

This technology was then re evolved in 2002. Phones now had the ability to send email and text messaging. Sanyo brought out the first cell phone with a built-in camera, the SCP-5300, released in the U.S. by Sprint.

In 2007, the iPhone added various built-in sensors and a large touch screen.  Apple was the first cell phone to have its own operating system, iOS, which offered multitasking and graphics.

Since then, the technology giants are looking to solve other smart phone issues such as battery issues and faster network speeds.  It’s just really cool to look back and see how far we have come and what our brilliant minds of this decade will do to expand our communications with the world.



Hotel Room Workout Routines

To follow up on my post “Getting fit for the busy person”, we understand that life requires us to travel.  Regardless if it’s for business or pleasure, hitting the road means that your routine workout may be thrown off a bit.  Below is a list of things you can do in the hotel room, and its surrounding areas to keep you in shape while being on the go.


These workouts are designed for both Guys & Gals.  It just depends on your intensity level

2hand suitcase squat – Stand with your feet shoulder-width apart and bear-hug your suitcase to your chest. Push your hips back and lower your body until your thighs are parallel to the floor.  3 sets of 8-10 reps

Pushup/Mountain Climbers/Suicide Drill – 4-6 standard pushups / knee pushups then get on the plank position with your hands parallel to your shoulders.  Drive your knee to your chest and return it to the starting position.  Alternate legs and pretend you are trying to climb a mountain.  8-10 total counts.  Then move your lets to where your hands are and either jump up or stand up with you arms over your head.  When you get back down, get on a push up position and repeat the steps again.  3-4 times

2hand suitcase hammer curls – Stand with your feet shoulder-width apart and hold each side of the suitcase with your palms.  Curl the suitcase up towards your face until your biceps contract.  Hold for 1 sec and let it drop slowly and repeat.  Depending on the weight of the suitcase, do 3 sets 8-12 repetitions.

V Pushups – Start with your hands on the ground, shoulder width apart. The main difference between with V push up is you are going to place your hands in front of your head instead of below your chest. You will also bring your feet closer in so that your body is in a “V” position—similar to the “downward facing dog” pose in yoga.

Once in the start position, slowly lower your upper body down to floor keeping your head between your arms. Lower your head just before it touches the ground the push back up as your breath out. Try to keep your back and feet as straight as possible. 3 sets 8-12 reps

Alternating Lunges – Start with your hands on your hips with your feet shoulder width apart.  Take a step forward and slowly drop with your back knee getting as low to the ground as possible while your front knee bending down to a 90 degree angle.  Step back and do a reverse lunge, this time your back knee (which is now your front knee) bends to a 90 degree while your other knee tries to get as low to the ground as possible.  2-3 sets -8-10 repetitions.

Jumping Jacks – Stand with your arms at your sides. Be sure your feet are straight and close together. Hold your head straight, but in a comfortable position to avoid strain. Bend your knees. Jump up while spreading your arms and legs at the same time. Lift your arms to your ears and open your feet to a little wider than shoulder width. This should all be done in a fast fluid movement. Clap or touch your hands above your head. As you return from jumping up bring your arms back down to your sides and at the same time bring your feet back together. 40-50 repetitions

Abs and Core workouts

Bridge on elbows – lie flat on the floor face down in a starting push up position. Support your body on your elbows and feet. Hold this position keeping your body rigid like a board and flexing your abs tight. Beginners hold for 30 seconds working up to a minute as you become stronger

Bridge on hands – lie flat on the floor face down in a starting push up position. Support your body on your hands and feet. Hold this position keeping your body rigid like a board flexing your abs tight. Beginners hold for 30 seconds working up to a minute as you become stronger

Side Plank – lie in on the floor on your side. Support your body with one hand and on your feet keeping your body rigid like a plank. Do this on both sides for an equal length of time. Beginners hold for 30 seconds working up to a minute as you become stronger.

Lying leg raise – lie on your back with your hands underneath your lower back. With our legs extended raise them a 3-4 inches off the ground, hold this position for a 10 count and repeat 4 times.

Seated leg raises – sitting on a couch or chair slide your butt to the edge and support yourself with your hands at your sides, legs straight feet on the ground. Raise them off the ground until they are parallel with the ground. Do 20 reps for 4 sets.


The 60% Solution to Saving & Spending your $$$


Unless you’re born into money, society has taught us as adult that the name of the game is spending within your budget.  However the hardest part is figuring out how to set your finances to allow you to use just 60% vs. the full amount. Below are the committed expenses that is unavoidable; if the 40% is unrealistic, then you can raise it to 70%-80% to better fit your lifestyle.

  • Basic food and clothing needs.
  • Essential household expenses.
  • Insurance premiums.
  • Charitable contributions.
  • All of our bills — even such nonessentials as our satellite TV service.
  • All of our taxes.

So now depending on if you chose 60% as your median, there are 4 sections that you can use disperse your savings.

401 K – This can/should be automatically pulled out.  Remember that this is your retirement savings plan so unless it’s an emergency, don’t pull the money out early (i.e. before 59 ½).  Most companies does offer a matching program from at least 1%-5% with some matching at a higher percentage.

IRA/Roth IRA/Mutual Funds – Like our SSN funds, it’s hard to just rely on one asset when you retire.  Setting another form of investment that gains decent interest in the next 20-30 years can essentially give you the better than average lifestyle.  If you are not an expert at managing any of the 3, then I would recommend seeking a professional through your bank, or financial experts from a well known organization in your area.

Emergency/Vacation Plan – While saving for the long term is very important, don’t forget that things around your house may need repairs or replacement.  Going on vacation is also a great way to save your sanity.  All work and no play makes for a very long year, and treating yourself and your loved ones is a good way to strengthen your bonds.  Just have this pulled directly to another account from your check so you don’t see it until the monthly balance after 30-90 days.

Spending Money – The great part about this last one is you can spend it on anything as long as it doesn’t go past the 10% you set (depending on the amount you are setting this can vary).

Now if you’re asking yourself the question “Well I can’t just put away 40% of my check, we won’t be able to survive.” Below are potentially some factors that may hold you back:

  • You have a more expensive home than you can afford.
  • You’ve committed to car or boat payments that are larger than you can afford.
  • Your children are in a private school that you can’t really afford.
  • There’s just a big, ugly gap between your income and your lifestyle.

My recommendation is to try it at 70%-80% (Giving yourself 20%30 savings money to start) at first until you are able to lower your expenses.  It may not seem easy at first, but by making the necessary adjustments it will pay off in the long run.  Making the necessary adjustments will allow you to put a cap on your unnecessary expenses.

The real secret to building a budget that works isn’t tracking what you spend, but creating a sustainable structure for your finances. Balancing your spending and income and that leaves enough room to handle the unexpected things that life throws our way.


Dance your way to Fitness!

We’ve all heard the expression “Time flies when you’re having fun.” This method applies to almost anything you do.  Work, education, recreational time and yes even staying fit.  By taking a break from the weights to breaking it down with the beat, you shed an easy 200-700 calories per hour.  Do this with friends and you have yourself a party.

Zumba, Salsa, Jazz, Hip Hop, Ballet, and Belly Dancing are just a few different types of dance you can experiment with to boost your metabolism while changing up your regular routine.  Don’t knock it until you try it!


  • Visit an Expert!  – Not everyone has the ability to just pick up and go.  Going to a class will allow you to take pressure off yourself since everyone is trying to learn it and make mistakes together.
  • View it and Do it! – Another option to consider if you are not ready yet to start attending class, is to purchase the DVD and do it at home.  You get the comfort of being in a comfortable setting while not having to drive home after pouring sweat after a session.
  • Game On! – If you have the Wii or Xbox Kinect, then why not buy the Dance4 game, Dance Dance Revolution, Zumba etc.  This allows you to bring more people in the mix and compete against each other for points, and bragging rights.

Dancing allows you to shock your body in a way that weight training and even cross fit/cardio training won’t do.  It allows you to do it in a setting that is relaxed and fun without the concerns of meeting a certain amount of repetition or goal.

It’s a great way to change your routine in an environment that is meant to be fun and full of energy.  It’s even a great place to meet new friends.


Slim down tips to for your summer body

With sunny season approaching, we all know it’s time to start dropping our winter weight and prepare for our beach bodies.  Below are some helpful tips to add to your already rocking routine to get you to your bikini outfit or surfer wear.


Eating more Fiber in your meals – Experts believe that women eating 13g of fiber or less a day were more likely to be overweight.  Eating more fiber can lower your caloric intake without making you feel deprived since it requires you to chew your food more which speeds the passage of food through you digestive tract and boost satiety hormones.  The suggested amount for any person would be 25g in forms of fruit such as apples and oranges.

Add 5000 more steps to your day – Researches say that an average person takes about 5000 steps between going to work, errands and chores at home.  By adding more steps, you increase your health by increasing your HDL cholesterol, lowering your blood pressure, and improving your glucose control.  A study in South Carolina Univ. shows that of the 109 individuals, those who took more than 9000 steps were healthier and thinner than those who took less than 5000.  Using a pedometer to log your extra steps or just aiming for about 50 minutes (2 ½ miles extra per day) will help in slim your down.

Drinking more H2O – If you are not already doing it, drinking up to 8 glasses of water will help speed your metabolism.  The best benefit of drinking water is that you do not gain extra calories.  By drinking a glass before any meals or snacks is a great way to lose a few pounds without feeling dehydrated.

Work only 8hrs a day – Researchers from the University of Helsinky did a study on 7000 adults.  They found that those who packed on extra weight was due to having logged an excessive amount of overtime hours.  Stress along with an unhealthy lifestyle had a direct effect in changes to their hormones.  By setting limits to your workday, you give yourself time to do other more productive things such as taking a walk in the park, cooking a healthier meal and reducing your stress levels.

Eat more fresh produce – Try to trim excessive sugar and refined carbs that will cause your blood sugar to sky rocket.  Eating things like baked sweet potato, grapes and pasta are a great substitute for russet potatoes, dates and pizza.  By eating less glycemic index you can shave additional weight while lowering your sugar levels.

To learn about more tips on how to get slim for the summer, click the link below!


Unleash your Inner Beast!



If you are 20 years or older, congratulations! You have been a part of society surviving a handful of catastrophic (and funny) events.  We have survived the Y2K, The end of the world (3times), the end of times (Mayan calendar), and potentially the Zombie Apocalypse.  You owe it to yourself to look in the mirror and say “You are awesome; now let’s take it up a notch!”

The year is now 2013.  After going through the past 2 decades now is the time for action.  Believe it or not, all of us have an inner beast inside. No matter what level of fitness you are at, each and every one of us has a driving force that makes us compete against others or ourselves.

There is a lot of misconception about being fit. At one point or another many of us may have said to ourselves any or all the following below:

  • I need to spend “X” amount of hours at the gym
  • I need to get on a diet to lose “X” amount of pounds
  • I need to buy that program because…
  • I need to join “that” club because…

If you feel that you’re ready to unleash the beast within, below are a 5 helpful hints to get you there:

  1. Set a goal for yourself – Don’t worry about the magnitude, there’s a old saying “You can’t conquer a mountain without taking your first step.” Seeing that goal “on paper” on your mirror, at work, in your wallet or in inside your car’s dashboard is your first step to success.
  2. Design a plan – Think of this as your roadmap to your goal.  Understanding what it takes and the tools to get you there will ensure that you don’t fail.  This can be a calendar or a check list used to track your workouts, food intake and proper rest time so your body maximizes its potential.
  3. Get a trainer/success coach – getting assistance is a great way to guide you.  Experts in fitness can normally provide you with a wealth of knowledge.  What foods are the best to meet your goals, routine exercises and moral support.
  4. Start sooner than later – It’s better to start tomorrow than next month.  You don’t need to get crazy on your first dive in, but accomplishing it the first time is a great way to pump you up.  Don’t let that drive fade by waiting too long.
  5. Don’t Quit – The hardest part about any journey is the will to keep going.  If you feel that this is the cause for any past attempts to get fit, my suggestion is to take it easy but don’t quit.  Take a day or 2, but not a week or a month.  Unleashing your beast mode requires time, but once you have it, you need to keep at it so you don’t lose your momentum.  Switch up your workouts from time to time so you don’t get bored of it.

Finally I wanted to share an article on exercises for the average person written by Mark Clark.  Feel free to modify the workouts based on your goal.  Keep the weight at about 40%-60% times you maximum rep in the beginning, and add more if you need it in the later weeks if its not enough. This should give you a basic 7 day routine to get you started on the track back to fitness.


Focus: Weight Lifting

  1. Warm-up with light jog, jump rope, or elliptical machine for 5 minutes
  2. Dynamic stretching (lunges, pushups, pull-ups, squats with no weights, etc.) for 5 minutes
  3. Barbell squats
  4. Dumbbell lunges
  5. Barbell bench press
  6. Rows (can use row machine or barbell)
  7. Dumbbell side lateral raises
  8. Crunches
  9. Leg lifts (for lower abs)
  10. Static stretching


Focus: Cardio/Functional Fitness

  1. Warm-up with light jog, jump rope, or elliptical machine for 5 minutes
  2. Dynamic stretching (lunges, pushups, pull-ups, squats with no weights, etc.) for 5 minutes
  3. For 30 minutes, do something FUN and active! This could be running with friends, playing basketball, walking in a park, swimming, golfing (no golf carts), playing tennis, dancing (Zumba, Hip Hop, Belly Dancing), Plyometrics, or just about anything that gets your body moving.
  4. Static stretching


Focus: Body Weight Lifting

  1. Warm-up with light jog, jump rope, or elliptical machine for 5 minutes
  2. Dynamic stretching (lunges, pushups, pull-ups, squats with no weights, etc.) for 5 minutes For 30 minutes, do something FUN and active! This could be running with friends, playing basketball, walking in a park, swimming, golfing (no golf carts), playing tennis, dancing (Zumba, Hip Hop, Belly Dancing), Plyometrics, or just about anything that gets your body moving.
  3. Pushups – 3 sets of as many as you can do in 1 minute
  4. Pull-ups – 3 sets to failure (you can use assisted pull-up machine or a buddy to hold your legs if needed)
  5. Superset: 10 lunges each leg (no weight), then 10 squats (no weight), repeated for 1 minutes – 3 sets of this
  6. Your choice of abs (machines, etc.) – Do at least 2 exercises
  7. Static stretching


Focus: Cardio/Functional Fitness

  1. Warm-up with light jog, jump rope, or elliptical machine for 5 minutes
  2. Dynamic stretching (lunges, pushups, pull-ups, squats with no weights, etc.) for 5 minutes
  3. For 30 minutes, do something FUN and active! This could be running with friends, playing basketball, walking in a park, swimming, golfing (no golf carts), playing tennis, dancing (Zumba, Hip Hop, Belly Dancing), Plyometrics, or just about anything that gets your body moving.
  4. Static stretching


Focus: Cardio/Functional Fitness

  1. Warm-up with light jog, jump rope, or elliptical machine for 5 minutes
  2. Dynamic stretching (lunges, pushups, pull-ups, squats with no weights, etc.) for 5 minutes
  3. Dead lift (make sure you have someone show you how to do this if needed – form is absolutely critical)
  4. Dumbbell lateral lunges (lunging to the side)
  5. Military press with barbell
  6. Chest cable fly 2-3 sets
  7. Lat pull-downs 2-3 sets
  8. Decline sit-ups 30times 2 sets
  9. Bridge holds for 20-60 seconds
  10. Static stretching


Focus: Cardio/Functional Fitness

  1. Warm-up with light jog, jump rope, or elliptical machine for 5 minutes
  2. Dynamic stretching (lunges, pushups, pull-ups, squats with no weights, etc.) for 5 minutes
  3. For 30 minutes, do something FUN and active! This could be running with friends, playing basketball, walking in a park, swimming, golfing (no golf carts), playing tennis, dancing (Zumba, Hip Hop, Belly Dancing), Plyometrics, or just about anything that gets your body moving.
  4. Static stretching


Focus: Off Day