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.