Wikipedia defines circuit training as a “combination of high-intensity aerobics and resistance training designed to be easy to follow and target fat loss, muscle building and heart fitness. An exercise “circuit” is one completion of all prescribed exercises in the program. When one circuit is complete, one begins the first exercise again for another circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise.”

When I set up a circuit class, I begin with a quick burst of high intensity cardio. Performed as a group exercise, it generally last about 5 minutes. Then we hit the stations. Typically, I set up 6-8 stations that result in a full body workout. Each exercise is somewhat simple yet they combine balance, flexibility and strength. And since each lasts about 1 minute, the reps are high and that leads to endurance training.  

After a few “circuits”, I hit another burst of cardio. Then a new series of stations that work the same muscle groups in a slightly different manner. That results in muscle confusion while keeping the routine interesting and challenging. By the end of the hour, you have accomplished a rather simple yet highly effective full body routine.

The Cooper Institute declares circuit training as “the most scientifically proven exercise system. It’s time efficient and incorporates strength, flexibility and cardio in the same workout.” That being the case, I strongly recommend adding circuit training to your fitness routine.

You’ve heard it before: “Milk, it does a body good.” But, I would suggest that milk may not do a body good. Why?

1.) Cow’s milk is for cow’s. Keyword, COW. Milk is species specific. Do you moo? A  nursing human mother would not give her  milk to a cow. Why should the reverse be acceptable? Humans are not cows. Are they somehow exempt or above the laws of nature?

2.) No other animal drinks milk in adulthood. Milk is for BABIES. Who decided it was okay to simply transition from mother’s milk as an infant to cow’s milk for life. Have you seen a fully grown cow, dog, or any other animal drinking milk as adults? It’s not natural. Again, are humans exempt from this law of nature? Milk is produced by expectant, new mothers for the specific purpose of nurturing a new born/infant that has not yet gained the skills to consume other natural food sources. And that mother’s milk dries up; it stops being produced in time. Nature runs its course. The infant moves on!

3.) Milk is specific to the species. Have you seen any cow’s hitting up a whitetail deer for milk? Probably not. So does it make any sense for humans to tap cows for theirs?

5.) Eighty percent of milk protein is casein. Did you know that is enough to create a tenacious glue? In fact, it is used to make adhesives, like wood glue and labels.So if casein can make two objects stick together, imagine what it can do to your sinuses. CONGESTION!

6.) Pasteurized and Homogenized means dead. Sure it protects consumers from harmful bacteria caused by handling but all of that processing  kills the beneficial bacteria that allow digestion of milk in the first place. If nursing moms pasteurized their milk first (picture that if you will), it seems there would might be an epidemic of malnourished babies. So, it seems that any milk consumption at all should be raw dairy that is at least filled with all of the natural enzymes and nutrients. Right? Of course,manufacturing companies add all of that bacteria, vitamins and minerals back in. They even add some that were never there in the first place just for grins and giggles, I suppose. Problem is its artificial, unnatural. And since, the suggestion is that cow’s milk is not designed for humans in the first place, is there really a need to be concerned for safety in consuming it? 

Juss sayin! Maybe humans aren’t meant to consume milk in the first place, except from dear ole mom. I doubt anyone much past the age of two is wanting to hit mom up for a drink. I hope not anyway!

You have a dream…I know you do! There is something that you long for; something imagined in your minds eye; something that is bigger than anything you have known; something transforming; something powerful and inspiring. It is a dream that only you can acheive because You are the only one of you in the world. Your dream is as unique as you, the dreamer.

But dreams don’t come true by chance. At least, not in my experience. I believe, in most instances, you have to work to make your dreams come true. Youhave to strategize, plan, network, organize…you have to work at it. You have to make the dream come true. Sitting on the sidelines hoping will not bring the desired results.

And that can be a long, sometimes grueling task. At least, that’s how it may feel. But a plan, exercised with intention, one step at a time, will surely deliver you to the goal line. It just requires taking the steps, seizing the opportunities, prying open a few doors, crawling in some windows. Whatever is before you to do, just do it!

One day, you’ll awake and the dream will unfold before your eyes. Mine is right now.

Today, I did NOT feel like working out. In fact, I really didn’t feel like doing much of anything. The crazy schedule of last week had finally caught up to me. I felt tired and somewhat uninspired. Feelings…it was all about feelings.

Some days are just that way. And that is okay. But it didn’t stop me. I got up, got at it and made my way through with intention and determination. I made my appointment and landed the contract. I ran errands, checked off the list, trained for 2 hours, networked a bit, kept up with my Face Books pages, cooked, ate, walked the dogs. I got it all done and did so successfully.

Don’t let feelings keep you down; prevent you from succeeding; stand in the way of your dreams and goals. Press through and be everything you are meant to be. I know you can do it!!

Dark leafy greens. Most of us do not get nearly enough of them in out diets.  Theyare rich in vitamins A, C, E, and K, folate, iron, and calcium. They are also a great source of fiber, and a good source of omega-3 fatty acids. Among them are  watercress, arugula, dandelion greens, kale, spinach, collard greens, mustard greens, broccoli raab, bok choy, and swiss chard. And eaten on a regular basis, they have proven time and time again to have a dramatic impact on health.

So what are a few of the benefits?

We all have our good days and “bad”. Though I generally try avoiding the label of a “bad” day, there are some that offer more challenges than others. And there are times that we just get in a rhythm. We are, for whatever reason, uninspired, fatigued, bored. Maybe, we are just content, complacent, satisfied. Whatever the reason, we are not Bringing It. We are simply going through the motions.

Some days, I spend 90 minutes to 2 full hours working out to find myself at the end realizing I just went through the motions. It’s like my mind turned off, my body went to auto pilot and I just go the job done. How I don’t even really know. When I have those moments of realization, I want to start over and do it right. But, I just set my sights to do better tomorrow instead.

It’s okay to have those days. But, a habit of going through the motions is closely related to a plateau. We might manage to maintain our position but we most certainly will not progress. And so, the importance of staying focused.

To do so means we have to stay excited, motivated, inspired, energized, goal oriented. We have to mix it up, stir things around a bit, have some fun and feel the burn anew. That’s why I seldom maintain one workout plan for more than 4 weeks. In most cases, I take a 2-3 day break for rest and recovery and hit it hard with a new regimen. It can be as simple as a mixing up the sequence. Whatever it is, I proceed thoughtfully, intently, with great determination and enthusiasm. I have renewed goals and expectations; new hopes and new dreams. And they come every 4 weeks.

If we are to attain our goals we have to BRING IT. There is no victory in lukewarm efforts. The plain and simple truth is that we cannot just go through the motions. BRINGING IT is the only way!

Iam a fitness and nutritional enthusiast. In fact, I am a professional, certified, personal trainer and nutritonal coach. My mission? To see lives transformed. But for you, my friends, readers, clients to succeed you have to establish your expectation; “a confident belief”. And that =FAITH

Your goal is to lose 25 pounds. You have tried every diet, fad, scientific and otherwise. You would say, “been there, done that” to most any suggestion. But here you go again. You have established a plan and your expectations. Though oneis st ated, another is in your thoughts, your heart and well, it’s a bit low. You say that you want to drop 25 pounds but you only believe for 5. You begin. Clean up the eating a bit, jump on the treadmill and what do you know? A few weeks later you’re down 5 pounds. Expectation met! And since you didn’t believe for more, statistics would suggest you would stop right there. You got what you aimed for.  

Faith means you believe you will succeed. Not part of the way but all the way. Set the expectation as high as you can dare to dream and those same statistics would say you are likely to achieve it.

So belief is the first step in faith. But there is another. Act as if. Yes, act as if you are acheiving your goal. I’m not suggesting that you sell yourself a lie and live in deception pretending you have lost 25 pounds. I am suggesting that you begin to think 25 pounds lighter. Begin to do the things you want to do with your new, lighter self. At least do some exploration of the activities you hope to enjoy. Shop for new fashion. Just begin to behave as if your goal is attainable; as if you will with all certainty succeed.

Third, DON”T QUIT! I cannot stress enough the importance of persistence. Right out of the gate you are likely to lose some pounds quickly. But the closer you get to the mark, things will likely slow down a bit. Those last pounds are almost always the hardest. Keep going. Too many people surrender just shy of victory. I don’t want you to be one of them. If you persist, you will succeed.

Stay encouraged. When you hit a snag, a roadblock or some obstacle, keep your chin up!  Don’t allow anger, bitterness, frustration, disappointment, fear and doubt set in. They are robbers and will steal you blind. Let nothing steal your joy and, therefore, victory.

So, set your expectation high. Have faith that you will acheive your goal. Believe with confidence; act as if you have won; do not quit regardless of what sets itself against you, stay encouraged; never allowing negativity to rob you of victory! Next thing you know, 25 pounds will have dropped, plus 5 more.

I’m not sure what it is…just one of those strange, inexplicable days. From taxes to a “friends with benefits offer” it has just been weird!

As I have moved through the day, I have continually reminded myself that it is all another opportunity to be an Overcomer, rather than be overcome. It is a choice that we make. And not always an easy one, especially when one thing after another comes your way.

I have been given much opportunity in my life to overcome. An unexplainably challenging childhood, three battles with cancer, financial calamity. All have been very difficult. But somehow, all have proven to be opportunities to become better, to grow and mature.

But opportunities don’t just come in the big events of our lives. The every day battles we all face are just as much opportunities. Maybe more so. They are just subtle versions, requiring more discernment, awareness, intention in order to seize them.

My message tonight is rather simple. Learn to look at the activities, encounters, events, challenges of your day as opportunities. How can you respond rather than react? How can you inspire not discourage? How can you affect a positive outcome rather than a negative result? How can you find the blessing rather than see the curse?

Tonight, I’ll simply file my taxes and write my check to the IRS each month to follow with gratitude that I can do so and with the faith that I’ll pay it off early. I’ll smile that I am still noticed by beautiful women and be ever more thankful for the most special one by my side. I’ll receive the encouragement of my true friends rather than the guilt offered by an acquaintance. I’ll respond. I won’t react. I’ll overcome rather than be overcome!

Increase in endurance. Strengthening of the heart. Caloric burn. Energy. Competition/Endurance training.  Improved posture. Those are the benefits of cardio workouts.

But are there risks? You bet. There is great risk of injury if not performed correctly. And not just the obvious injuries like a twisted ankle, or broken bone. But the more subtle injuries caused by repeating an action incorrectly that affect posture, joint placement, and range of motion. More subtle, these injuries can lead to far more challenging issues than a sprained ankle.

I trained a guy recently who is a cardio enthusiast. The guy is all jacked up. He has trained his way into twisted bones and joints that are going to be incredibly hard to correct. And I am certain that he is one small mistake, a mis-step away from a major injury if he is not willing or able to make the corrections.

As in resistance training, it is very important to learn, understand, practice and focus on form and precision of movement with your cardio workout. And not just to achieve the specific goal but to improve overall health and wellness. Little is gained by overdeveloping one area and neglecting another. To do so is a setup as in the case of the afore mentioned enthusiast.

The best way to develop and begin your cardio plan start is with your why.Why cardio? What are your goals? Is weight loss the goal? Endurance? Heart health? Why? From there, determine the best cardio options to attain your why. Running, for example is great for endurance, even for posture and heart health, if performed properly. But you don’t have to run to get great caloric burn for weight loss. Other options might be better for that goal based on your body and individual needs. Biking is not the best way to train for a marathon. Neither is a marathon the best way to train for a bike tour. You get the idea. Know your goals and how to reach them effectively.

Once you have determined the what of your plan, determine the how. Learn, understand, practice, apply correct form. Focus on precision. Don’t waste a minute on improper training. You’ll just set yourself up for disappointment, failure and, yes, injury.

Cardio is serious exercise and should be given the same attention and respect as resistance training. Don’t fall into the deception of thinking it is a lesser form of fitness. It’s the real deal. So, embrace it, enjoy it. But do it for the right reasons, in the right form and in the right manner.