It's Friday!

I've been MIA on the blog, but not on the workout.

I'm running in a 5K tomorrow in Jersey called the big chill and with the weather the way it has been this week the big chill it will be and I'm excited.

I have also been working weight training back into my program so I've make it to the gym twice this so the body is slowly getting back into it. I've been posting some motivational stuff on my facebook page so check it out its Richardson Fitness.

Have a great weekend and make sure you get some time of fitness in.

Friday, friday, friday!

Good morning and Happy Friday!

Started my day off right, just getting in from the gym. Trying a different workout, 10 X 10 and boy oh boy is it rought but so far rewarding. I haven't been lifting as much, but this week I'm back and have managed to get in 3 lifting sessions this week. I rock!!!

The weekend is here so make sure you make some time to do something healthy, the weather is going to be good in the 50's so plan something outside wether it be a walk, run or hike. Whatever you thing is, make time for yourself and do it. You wont regret it, unless you choose not to.

Have a fabulous weekend and contact me if you need a training boost. My rates are reasonable and my energy will get you to where you need to be.

Contact Info.
Richarson Fitness
718-448-1897
phattberner@gmail.com

Happy Hump Day!

Its another beautiful day so those of you that like to workout outside, please get out there and do just that.

I opted to workout at the gym this morning with my fiance and it was tough, but good. Today was shoulder's and biceps 10 sets of 10 reps for most of the exercises so something tells me I will be paying for that tomorrow.

I finished it off with 30 minutes of cardio and I feel great.

Have a fabulous day!!!

If you decide you can't do it alone, please feel free to you my services. I can be reached at 718-448-1897 or e-mail phattberner@gmail.com

Hello, hello, hello!

Good evening, its Tuesday already!

 I have not been blogging, but I have been working hard with the exception of today with this crazy weather and my schedule I was lacking the much needed motivation myself.  I did however manage to get a run in yesterday and it was a beautiful day for one I must say.

Tomorrow's plan is working out in the morning with my fiance so that should be interesting, we usually plan on lifting together and I stray and hit the cardio machines instead.

Have a great evening and remember, plan, plan, plan......

I read an article yesterday that was giving tips on how to prepare for getting a workout in and it has the usual suggestion like list it as an appointment on your calendar so you make sure you go. But one suggestion was new to me, it suggested you sleep in your workout clothes that way you could get up and out. My advice is a bit more logical, put your workout clothes out so you don't waste precious time getting up and out by trying to figure out what to wear. If you workout during lunch or afterwork, make sure you bag is backed the night before so you can grab and go. Sleeping in workout clothes, especially a sports bra for women may be a bit constricting to do all night.

Ultimately, you have to do what's works for you so you're consistent.

Have a good afternoon and keep moving....

Happy Hump Day!

Good morning, take a minute to look up at the sun and take it in. Try, well don't try, make sure you get out and do something outside today and get 10-15 minutes of sun its good for you and will boost your mood beyond your expectations.

Have a fabulous day......

Weather/Workout

Well, the weather is crazy yet again and the cold may tempt you to stay in and not head to the gym. If that's what you decide to do, remember you can workout at home. It may not be as intense as the gym, due to lack of equipment, but please remember not working out is hazardous to your health and we want you to be around for a long time.

Sample at home workout: start off by running in place for about 2-3 minutes, then squats (3 x 20) w/no weights but if you can bear it use cans (vegetable or soup) as weight, 50 crunches, shoulder press (overhead) using those same cans (3 x 10), 50 crunches, bicep curls (w/cans), 50 crunches and end with 50 jumping jacks and if you're feeling good I would like 2 sets of those. In between each set you should be running in place for at least 30 seconds.

If you have any questions or you need some affordable one on one encouragement contact me at phattberner@yahoo.com

DID YOU VOTE!

Good evening, I haven't posted in a few days, I've been so busy. With the gas crisis in affect, my fiance and I opted to walk everywhere we went on Sunday, which included a trip to the supermarket, which meant me carrying groceries so that was a good workout. If possible, try and get out and walk if you have to go somewhere within a mile or two of your home it will make a difference.

Have a great evening and remember, keep moving.....

Good morning, good morning! Things are slowly, but surely getting back to normal so that means daily workouts should be added back to your routine if you had to stop during the storm. Remember, a nice brisk walk around the neighborhood counts and you can see what changes your neighborhood has gone through due to the storm. Stay blessed...

calm after the storm...

Its been a few days since I've blogged due to the weather, I havn't had heat or lights for about 4 days. As of today, my lights are officially back on and I'm feeling things are slowly bust surely getting back to normal. With that said, gyms have been closed, houses have been cold and most of us have missed our daily workouts. I live on Staten Island so its been serviously crazy with people looting and fighting over gas I've been too chicken to even run outside. I did manage to get a walk in today and it felt good. The bad part about that it, my legs muscles have the nerve to be sore. You wouldn't like a few days off would be so tramatic, but its is so I'm committed to pushing forward and getting those muscles back into the habit.

Have a great weekend and I hope that you and your families survived the storms....

Good afternoon all, I didn't get a chance to write yesterday. Had a busy day, up at 4:30am to attend a taping of Anderson Live in NYC. I was literally up and out from 5am to 11:30pm yesterday, good news is I managed to incorporate a workout in between my busy schedule. As crazy as it sounds, working out is what got me through the day 50 minutes on the elliptal gave me the boost that I needed to caring on.

So, when you thing your plate is too full and you're running out of steam, try and get a quck cardio session in and wake those sleeping endorphins you'll be glad you did.

Have a good day and survive tomorrow's storm by staying in and staying safe....

Well, today was a good day. I had a group run scheduled, it was just me and one other and I usually don't like running with guy's because I tend to hold them back but it was a successful run and I managed to push through. It also helped  me realize I need to mix it up a bit and add some sprinting to my weekly workouts.

If you need to be push, check out my website and give me a call. I have reasonable rates and we can meet one on one or just check in over the phone to make sure you are getting your workout in and doing it correctly. http://elissarichardson.intuitwebsites.com/

Have a great evening and make sure you do something healthy this week, even if its just a 15 min walk you gotta start somewhere.

Happy Monday!

I'm late posting, but I got an early start. Today was a repeat of Saturay, I took Staten Island Ferry into the city to run in the park. I had a great morning and got 6.5 miles in, I tweeked my ankle on Saturday but its feeling better today.

I have to stay focused and make sure I get running in a minimum of 3 times this week.

Have a great week!

Run NYC

yesterday I decided to take the ferry into Manhattan and run, I truly enjoyed it! Sometimes you need to do something different to mix it up a bit. I ran 5 miles in 45 mins it may not sounds great, but thats a personal best for me.

today is another great day to be out so make sure you grt a workout in!

e-mail me with any questions or concerns or feel free to check out my website at http://elissarichardson.intuitwebsites.com

I will never get tired of saying it, today was another beautiful day and I was able to meet up with my running crew for an outside run today. My crew only consist of two other runnings, but it makes a difference for me. My usually 10:30mm was 9:44mm I'm so proud of me.

One thing I did learn today though was to never eat a fiber bar before a run, I'm still having to go and its not a good feeling. I had a meeting today from noon to 2pm and that was all I had in my bag, next time it will be basic fruit for me. Everyone is different, but something tells me nobody should do this :-)

Have a great evening and tomorrow we will have rain, so if you don't like getting we I suggest you pre-plan tomorrow's workout at the gym.

Happy hump day!

The sun is shining again and I must say its a great motivator to push me to get out and exercise. If you're new to working out, don't overdue it, but if you're a veteran today is a good day to push yourself by trying something different like sprinting for 20 seconds or stopping and adding push ups every 15 minutes during your run. 

Whatever you do, make sure its something.

Enjoy!!!

It's another beautiful day out so make sure you get out and do some type of activity. Remember, 15-20 minutes of exercise is better then none so the time excuse won't be accepted today :-)

Happy Tuesday!

Hello all, I'm late posting. They say, better late then never :-)

This weekend was a busy one for me, but I managed to get a 3 mile run in yesterday since it was so beautiful out. Today's workout was inside and it concluded legs and a two mile run on the treadmill. Not a huge fan of the treadmill, but boy did I get my sweat on I love being able to add a hill when I'm ready and stop it when I can't hang.

Wishing everyone a fabulous week!

On days like today when I don't feel like working out, I blast my music in the basement and whatever happens, happens!!!

With that said, off the basement I go stay tuned.....

Happy Hump Day!

Good morning, good morning. I hope that everyone is managing to stay as dry as possible?

Since the weather is not cooperating, I opted to hit the treadmill today instead of the payment. I mixed it up a bit by doing a mile, then getting off and doing a set of squats, stiff legged dead lifts and then back for another mile on the treadmill and repeat for 3 sets, ended with 100 lunges, ouch!!!

Today's good news, I had a blast at the gym and I swear I'm still sweating and I've been done for over an hour. Praying the weather holds up and I can run in Manhattan tomorrow.

Have a terrific day.....

I've been gone, but I hope everyone hasn't forgotten and been slacking off :-)

I ran in a 5K over the weekend to support Center for Hope, which is a hospice center located in Scotch Plains, NJ. It was nice running out in the cool fall weather, seeing the leaves on the ground. The bad news is, I haven't run since Saturday and though I have hit the gym I miss running already and plan to log some miles first thing in the morning. Hope you plan on joining me.

Have a great evening....

No Pain, No Gain

Well, well, well.....

I got to run with my former running group yesterday and its been a while, over a year and boy did trying to hang with them kick my butt. I'm so glad I had the opportunity though so now I know I need to be more focused and include group runs at least once a week if possible in addition to my solo runs when I tend to run for the shear enjoyment of it.

It always nice to have support that pushes you to be your best.

Stay encouraged!

Happy, happy Monday!

Good morning and Happy Monday!

Its getting chilly out there and I have to admit even I was tempted to stay in bed and not get a workout in. Thank goodness I decided to get up and out this morning, took the workout inside by doing a back and bicep workout, finishing up with 3 miles on the treadmill.

Have a great week and remember to keep moving, if you need encouragement checkout my website and sign up for my services. Its an inexpensive way to stay encouraged.

ElissaRichardson.intuitwebsites.com

Happy Friday!!!

Hello and happy Friday to everyone, today starting out quite gloomy but its turning out to be a beautiful day. I'm a bit sore from lifting yesterday, but managed to get a run in this morning before the rain started again. It was hazy, hot and humid, but a good run none the less.

Have a fabulous weekend and stay movtivated and get a workout in and if you consider yourself a weekend warrior, go hard this weekend.

ElissaRichardson.intuitwebsites.com

Two more days left!

Yesterday I was able to run outside and got 3 miles in, hopefully I will be ready for my 5K next weekend. Today workout was more weights and 30 minutes of cardio.

On my way to a health and wellness event here in Staten Island, hoping to get some inspiration for a possible new business.

Have a fabulous day and stay focused.

Well, I did well this weekend even though I went out to dinner w/family I didn't workout on Sunday or Monday, but got back to the grind this morning.

Had a great leg workout and did 50 minutes on the bike, its was nice getting back into the weights and the plan is to incorporate them 3 out of my 5 days.

Tomorrow is running outside while I can still stand the cold. Need to prep for my 5K coming up early next month.

Have a fabulous week and make sure you do something healthy for yourself this week.

Happy Friday!

I've had a fabulous week and I've been consistent in spite of some respiratory issues I'm having. Yesterday I worked out at the gym on the bike, but 3 days this week, including today I ran at the beach which has been so refreshing. The weather is is perfect for running, not too hot and not too cold.

This weekends goal is to stay on the fitness food track and eat smart, celebrating my nieces 21st birthday tonight and dinner tomorrow with the family so its gonna be tough.

Have a great weekend, already looking forward to next weeks 5 days of something even if its just stretching and abs.

until then.....

Its been a while

Its been a while since my last post, but I'm back  and hopeful that I will stay on track. I had surgery back in May and the recovery has been good, but not at the pace I would like to say the least.

I'm going to stay positive and press forward in spite of my circumstances. I have been active all three days this week and have committed to working out a minimum of 5 days a week, even if I just have 30 minutes I will do something.

Happy Hump Day to all and hope your week is going well.

Until I write again.....

3 weeks to go!

I am three weeks away from my 2nd half-marathon, I'm only up to running 9 miles so I need to step it up. Today, I ot in 7.5 miles and the plan is 5 miles on Wednesday and 10 on Sunday so the goal has been set.

I'm hopeful the weather will hang in there with me, I hate running in the rain :-)

Have a fabulous week and keep moving.

I have been horrible at keeping this up, but I'm going to make an effort to be more consistent. I'm still getting my daily workouts in, but I've been so busy w/doctor's appts for myself and my dad so its been hectic.

The good news is, I've been given a clean bill of health and I'm grateful to God for that the testing was crueling, but the alternative would have been worse so I won't complain.

I need to get focused on my half-marathon training, I've been running but 7 miles has been my longest run to date and it should be 10 so my goal for next week is to hit that 10 mile mark.

Keep moving and stay tuned, I'm sure I will hit my goal.

I'm back!

I've been off my game regarding posting, but I've been consistent with working out thank goodness. I signed up to run another half-marathon so I need to stay focused and on track. My life has been really busy with screening for breast cancer, but I got official word that my tumor was benign so now back to my regular life. I haven't been able to run for almost a week due to the biopsy, but today I walked 8 miles so I'm feeling really good and will hopefully be able to run starting tomorrow or Wednesday the lastest.

I hope that if you are following me, that you have been keeping up your workouts while I've been MIA and I trust that you have been consistent :-)

Remember, your health needs to be a priority.

I'm back!!!

I've been away for a few days, my laptop was broken, but its all good now and hopefully everyone has been staying track regarding their fitness????

This weather has been a true blessing and I have been taking full advantage of it and it has totally boosted my energy level. So, if you haven't been getting on there exposing yourself to some sun rays, make sure you get your 15 minutes in today.

Rest is Critical

I missed a day of posting, but not a day of working out. I had a rough night of sleeping so it took a lot of effort to get to the gym yesterday.

Though getting there was rough due to the lack of sleep, once I was there I was able to lift and get a hour of cardio in. You have to know your body and that comes in time, but you also have to make sure your body gets its proper rest so the muscles can grow and recover hence why I'm getting a later start today.

Have a great day and do something nice for someone today, even if its just smiling and saying good morning.

Happy Valentine's Day!

Good morning and Happy Valentine's day to everyone.

I know it might be tempting to eat an entire box of chocolates, splurge on a romantic dinner or skip the gym in favor of a movie this Valentine's Day, but you don’t have to let your love life derail your plans to get fit this year. My suggestion is that you get up and out early, hit the gym or do that workout DVD before anything else this morning. If he/she doesn't gives you chocolates, graciously say thank you and eat one, yes only one and either take them to work and share with co-workers or share with the household. Moderation is your friend or it should be :-)

If you don't get a chance to workout and his or her plan is to take you to dinner, finishing up the evening with a nice walk and some Starbucks is always a good way to end a winter evening. Yes, Starbucks has tea or you could get a skim hot chocolate like I do, hold the whip cream!

Have a blessed Valentine's Day with the one you love and if you don't have anyone remember to love you.

Monday, Monday!

Happy Monday, welcome to another week of staying on the fitness track.

Now that its finally getting cold out, I want to encourage you to stay committed to getting in shape. Since its Monday, its critical that we have our fitness plan for the week mapped out along with our food for the week. Planning is essential to your success to today's task is to write up a workout and a meal plan and stick to it.

Have a fabulous week!

Friday - Gotta Love it!

Good morning and welcome to the end of the week :-)

I'm happy to report that yesterday, I manged to not only eat right while in NY city, but I also managed to make it to the gym for my daily workout. The only drawback was that I think working out in the evening got my endorphins going, which made it hard to sleep. With that said, if you can keep your regular schedule, you should try to because your body needs its rest so it can recover and get back to the grind the next day.

Speaking of which, I'm off to the gym to get my workout in. This should be interesting.

Wishing you continued success in your workout goals!

Planning!

Good morning to all and I hope everyone week is going well.

I know that I always speak about planning, but I cannot stress it enough. I'm up early today, because I have to be in NY by 7:30am. I got up at 5am to do stretching and some abs prior to heading out and working out is on my schedule for this afternoon, which means I have to be conscience of what I'm eating while I'm out so I'm not tempted to overeat and not be in the mood to workout.  Food is energy so making the right choice will either give you energy you need or take energy away so choose right.

If you're mental is right, everything else will fall in place.

Have a great day.

Getting there is half the battle!

Happy hump day, we're officially halfway through the week and this is usually where getting a workout in is tough.

Well, I'm here to tell you that it may be tough, but its necessary. I didn't feel like going this morning, but once I got there and the blood started going before I knew it my hour on the elliptical seemed like 20 minutes. So, when you aren't feeling it, I challenge you to just get to the gym and I guarantee you once you feel the energy you too will be glad you went and your workout will be done and you'll be feeling great.

Have a great day and remember to get moving!!!

Exercise and Healthy Diet Go Together!

Good morning, I trust that everyone is back on track after being tired from watching the big Super Bowl. Congratulations to all the Giants fans out there and if you're team wasn't in it, there is always next year.

We are officially well into the new year so for those of you who made working out one of your new years resolutions, I'm here to remind you that all this working out is good for you, but having a better diet helps in the process. A lot people ask me, why don't I have a six pack yet. Well, that's because your stomach is mostly based on your diet so yes, you can do all the crunches you want and still not have rock hard abs if you're diet is a mess.

Today's tip:  Your plate should be half vegetables or fruits at every meal.

Looks like we mad it!

Well, its Friday! I don't know about you, but its been a great week for working out, good weather always gives me the extra motivation that I need to push through and I've been lucky enough to get outside and run twice this week.

For those of us trying to shed the extra weight, cardio is important, but remember that weight training is important as well and that muscle burns more calories while a rest.  So replacing your fat with muscle would be win, win for you.

Have a fabulous weekend and if you're up to it, add a workout in tomorrow to,o I know that I will be at the gym in the morning! Until Monday, be blessed.

It's all down hill from here!

Good morning and Happy Hump Day!

Yesterday was a glorious day to get out there and do something fun in the sun. I opted to hit the road running and told myself I would run til it hurt. Well, I ran until I had to use the restroom, so I lasted a little over a hour :-)

You have two days left in the week and unless you're what we call a Weekend Warrior, you should have completed at least one workout already and should be on workout two today or even three if you're adventurous.

Have a great day and make sure that working out is on your calendar. I'm on my way to the gym, the rain tried to keep me in bed, but my health said lets roll lady.

Until tomorrow, lets keep it moving people!

The Right Music!

I'm a bit late for me, but I'm here so good morning!

I hope that everyone had a great Monday and was able to get out and do what they needed to regarding workout out?

My plan of one hour of cardio, turned into 1.5 hours of cardio so I'll gladly take it. I have to say my i-heart radio app got me through yesterday and would have done 2 hours, but had somewhere to be and didn't want to be late.

If you are struggling with the cardio portion of your workout, my recommendation is get a workout buddy or get some good tunes going on your phone or i-pod it won't work everyday, but I guarantee it will work most days.

My plan for today is gym first and then a run outside since its supposed to go up to 60 degrees today. If possible, squeeze something in outside its a great cure for the Winter blues.

Until tomorrow......

Monday, Monday!

Hello and welcome to another week of fitness consistency!
Since we're well into this month of a new you, everyone should have planned what their workout and meal plan will be for the week and just have to execute it. I'm not asking for too much, just for you to commit to working out 3-4 days a week. If it helps write out your workout prior to hitting the gym so that way you have a plan of attack when you get to the gym and not a minute is wasted. I'm off to the gym now myself today's plan for me is one hour of cardio, push up and abs, gotta keep em tight.

Have a great week and remember, consistency is the key to your success!

Looks like we made it!

To Friday that is.....

Hope everyone had a fabulous week and manged to get a least 3-4 days of working out in? If not, tomorrow is another day you can add a workout in. I've been good w/exercise this week and a little bad with the diet, not eating bad stuff, just too much. Its best to stop eating when full and I haven't been doing that. So that's my goal for next week, put the fork down. I so hate the waste, so I just have to be mindful not to put so much on the plate since I've been eating right, my stomach has gotten smaller and I need to be conscience of that fact. Remember, exercise and healthy diet go hand in hand. With one cheat day for sanity reason :-)

Anyway, enough of my babbling. Make sure you get moving today and the rule is minimum of 20 minutes so its doable. 

Have a great weekend.

Your Health is so CRITICAL!

Good morning, good morning!

I'm getting a late start today, but the good news is I'm starting :-)

I know we hear stories all the time about people that are in great health and end up passing away early in life or while working out and trying to stay in shape. Well, I'm here to remind you, that life is precious and that shouldn't deter you from getting fit, you don't know what their health or family history truly is and you have the priviledge of knowing your's and the only way to beat genetics is to start moving in the right direction of diet and exercise. Remember, its never too late to start.

Keep pressing on towards a better, healthier lifestyle you'll be glad you did.

Adjusting not Avoiding your Workout!

Good morning, good morning, good morning!

I'm up and off to the gym, today is a full day for me so the gym is on the top of today's list. I'm still feeling good from yesterday's run outside, the weather was so beautiful I could have worked out all day or most of it anyways.

I trust that you have added a workout to your calendar today, if not, its early so you still have time. Today is straight cardio and stretching for me since the back is still not right. Its critical to adjust your workout to your bodies needs, so please listen to your body and make the necessary adjustments so you can avoid down time.

Have a great day and keep it movin'

Rise and Grind!

Here we are, day two in this wonderful week.

Yesterday was wet and damp, but today is warm and dry for now anyway. Its cloudy out, but going up to 53 fabulous degrees here in Jersey so get out if you can even if its during your lunch for 20 minutes. I promise it will make you feel like a new person.

My back is still acting a bit funny, but I won't let that hold me back I plan on getting my workout in so I can have a great day. Exercise = Energy!

Remember, lets keep it movin'

Welcome to Another Week to Get it Right!

Good morning and Happy Monday!

It was a big football weekend for most if not, hopefully you found something fun and exciting to do. I myself managed to get a good workout in both Saturday and yesterday morning and with exception of my back giving me some trouble, I feel great and I'm looking forward to a week of fitness and some much needed stretching too.

Below is my promise to you this week, if you do your part you will find the promise is true. Lets MOVE people!

Baby it cold outside!

Good morning and boy is it a cold one!

Two more days left in the week, hope you're on track. I have to spend the day in the city so my schedule is a bit off today so the plan is to workout this afternoon once I'm home. They key is to always know what your schedule is going to be and adding a workout to that schedule. I like to workout in the AM, but since I can't I've added it to this afternoon at 3pm. Hopefully, I will get there before the evening rush and be home having dinner by the time they start.

Stay focused and make sure that you have working out on your calendar for today.

Any questions or concerns, contact me at  phattberner@gmail.com

Happy Hump Day!

Well, we're halfway through the week and I hope you have been making working out a priority in your life?  We have been lucky with the weather so if you are bored working out in the gym, you can be inspired by getting a nice run in outside. If you're a beginner, a nice walk will do just fine just make sure you get something in and its a min. of 20 minutes or so.

I myself am about to headout and hit the pavement and take advantage of this nice weather.

Have a super day and make sure that exercise is on your calendar.

Any questions or suggestions, please contact me at phattberner@gmail.com

No Excuses Please!

Good morning!

Yesterday was a holiday and unless you spent the whole day celebrating Dr. Martin Luther King, Jr. there should be no reason why you didn't get a workout in. The first step to seeing results is decide that this is what you want for yourself, and if you're reading this you have taken that step. Now step two is execution and make it do what it do in two zero one two!

Let's hit the ground running this morning, put working out on your TO DO LIST for today.

NO EXCUSES!!!!!

Any questions or suggestions, please contact me at phattberner@gmail.com

Happy Martin Luther King JR. Day!

Good morning all! I hope everyone had a fabulous weekend filled with good eating and fun workouts. I had the pleasure of celebrating my cousins birthday this Saturday at one of my favorite soul food restaurants. Challenge, eating right, the good news is I was able to salmon, rice and greens. I know I make it sound easy, but my point is that it's possible.

Happy Monday and though it may be a holiday that's no excuse to not get out and get your workout in. It just means you have more time to stay in the gym if you're off.

Have a great week and let's make it do what it do...

Happy Friday! The 13th that is :-)

Good morning! Day 13 of the glorious year and the end of what was hopefully a successful week of workouts?

By today, you should have a system in place and your body may still be a bit sore, but not as much if you've been consistent with your workouts. If you've been having trouble staying on course, I would suggest that you get a workout buddy if at all possible. That will help push you on the days that you just don't feel like it and we will all have those days, the key is to get back on course the next day and keep it moving.

Have a fabulous weekend - I'm off to the gym for my 5am workout....toodles

Pushing Through!

Good morning! Two more days left in this week and I trust that everyone is pushing through and meeting their fitness goals they presented themselves with for the week? I know its hard to stay motivated and push yourself, but as reminded yesterday the benefits far outweigh the muscle soreness and sweat that you put into a workout.

For those of you that are just getting started, please remember to pace yourself fitness is a lot like life. In that its a marathon and not a sprint, the key is to get into the race and stay in to completion. With that said, take it one day at a time and if you can't commit doing it 5 days a week, starting with just 3 days a week is fine, but the key is to start.

Have a great day and put working out on today's agenda. I myself will be at the gym when the doors open at 5am - in fact I cant wait :-)

Happy Hump Day!

Good morning, time to rise and grind.

Just a friendly reminder to get out there and move today, if you can't get it in this morning. Make sure you bring your gym bag with you so you can hit the gym later or during lunch. You don't need to workout for two hours, just 30 minutes of cardio and 15 minutes of weights will do just fine. I'm sure you will agree 45 minutes out of your day is well worth the energy burst you'll get afterwards.

Have a great day and remember, smile it helps with the muscle soreness :-)

Any questions, please contact me at phattberner@gmail.com

Good Morning!

Good morning, Monday is behind us and now we're on to day two of this wonder work week?

I'm off to the gym to get my workout on, the weather is beautiful out so I also play to get a run in later on once it warms up. What's on your agenda for today? Planning is crucial so I trust that you have scheduled working out and make it a priority!

Have a fabulous day.....

Any questions contact me at phattberner@gmail.com

Week Two!

Happy Monday! Its week two of the new year and hopefully if your new years resolution was to get fit you're staying on track. If you're not, I'm your source to help keep you focused. I offer fitness consulting and encouragement through my blog or via daily e-mails, phone calls or web check-ins. Its an easy inexpensive way to motivate yourself. The fee is $15/a week and what that includes is us setting up your goals and what you need to do to achieve those goals and then I will follow up with you either every day or every other day depending on if you have a workout planned.

If you cannot afford the $15 a week and need to do it on your own, I fully understand, but you can read my blog for free encouragement and refer a friend. Have a fabulous week and remember to get moving even its its just for 15-20 minutes today. You have to start somewhere.

Any questions or suggestions, reach me at phattberner@gmail.com

First Week Complete!

Happy Friday! You have officially made it through the first week of 2012.....

I trust that you have maintained your committment to workout a minimum of 3 times this week?  I know it seems like a long, rough road, but I promise if you keep it up and stay consistent it does get better. 

Have a great weekend and if you don't have it in you to workout, please make sure you at least stretch and do some light work on those abs. I promise you they are in there somewhere, you  just have to bring them out through good diet and exercise.

Have a fabulous weekend and talk to you next week!!!!

Any questions, e-mail me at phattberner@yahoo.com

One day at a time!

Good morning, we have one more day left in the first week of the New Year and I hope that everyone has stayed true to their committment to get and stay in shape in 2012? While I was at the gym I saw all way too many advertisements for diet programs and supplements and true me, diet does play a role, but a real food diet ie: eating the right things not ordering your food over the internet having it weighed and prepared for you. How long can you keep that up?

Remember, everything in moderation except for exercise of course. Have a fabulous day and remember to do some for of exercise today you'll be glad you did.

3 Days Into the New Year!

Well, its day three of the NY and hope everyone is staying focused and on track thus far? As the weather gets chillier, you will be tempted to stay in and not get moving. I want to encourage you to keep moving and stay fit keeping in mind the more muscle you develope the more fat you burn which will keep your body warm.

Keep moving and stay focused until tomorrow.

Happy Birthday to me!

Day two of the new year and I was up at the gym at 5:30, I'm sad to say there was only one other person working out at that time when there is usually at least 20 of us. I know we are all tired from celebrating Christmas and NY but we have to stay focused and make committments with ourselves to do better in 2012.

With that said, tomorrow is a new day and you can start then if you'd like, but the day is not yet over and there is no time like the present.

Be blessed!

Happy New Year!

Well, its been a few days since I've been on, but as always that doesn't mean I have been getting my workout on. I've been taking advantage of this beautiful weather and hitting the pavement and bring a friend along the past few days. Pushing her, has helped motivate me to get the workout in.

With the new year, it gives us all an opportunity for a new start so make a committment to get in shape this year and stick to it.

Have a great week and make sure you plan your workouts so you have no excuse.