Quote of the Day

To enjoy the glow of good health, you must exercise. Gene Tunney

Your exercise and fitness goals can be set up with short attainable steps. When you first get started exercising only do what you can. If all you can do is a fifteen minute walk that is great! You are up and moving and you will be feeling better. After one or two weeks, add another ten minutes to your walk.


If you begin a running program and you can only run five minutes each time you exercise that is terrific. Again you are up and moving. After one or two weeks, add another ten minutes.

If you are beginning to add weights to your exercise routine, start off with a low weight of three pounds or five pounds. At the end of fourteen days add enough weight to move you from three pounds to five pounds and five pounds to eight pounds. As you become more physically fit, you will begin to start moving those goals up more rapidly.

When I first started my weightlifting I was only lifting ten to twenty-five pounds. I got to where I could do three sets of fifteen reps lifting eighty-five pounds on a pull-down. I worked my way up to being able to curl forty-five pounds and I’ve actually got to a point where I can lift fifty pounds with one hand.


Be excited about your fitness goals!

  • What are your goals to get you physically fit?
  • What new activities are you going to add to your days to burn calories?
  • What new exercises are you adding to your workouts?

As you begin losing your weight, don’t be afraid to try new exercises and activities. At the beginning of your weight loss journey there are going to be exercises and activities that you are not good at, but, you have the potential to become great at them in the future.