So I'm sure most of us have heard of "The Secret". The book is no secret but its idea really does work! There is one thing they don't like to focus on though and that's the work part.

Ok ok I might have lost a few of you as maybe you haven't yet read the secret or you believe that you can just dream up things and they just magically happen or your thinking isn't this a fitness blog? With that being said I will tell you what the Secret is in a nut shell ... Ok you ready? Again your thinking ya ya tell us already!! The Secret is if you imagine it, and want it badly enough it will come true! Example if I Imagine belly becoming flat it will become flat. Is it true?? My answer is YES its half true. You can't just imagine getting fit and happening. It takes action. The Action can be scary so the best way to alleviate that fear is imagine it!! The more you can Imagine something like working out, the easier the action becomes ! Try thinking about a workout then writing down that workout. If you don't actually do the workout you will feel incomplete. Most people don't like to leave things undone. One of the best basketball players of all time Micheal Jordan) used to imagine the entire up coming game! And he ended up winning 6 Championships!

So Try this:

Imagine your next 6 weeks when it comes to fitness. How many times a week will you workout? What kind of workouts will you do? What will the results look like? What will today's workout look like ? Will you sweat ? Will you work on a specific body part? How long will you workout? How will you feel after? Take 10 mins and Visualize the workout and how its going to effect your current fitness goal.

These thoughts Bring us closer and closer to our fitness goals because everything starts with a thought. So dust off that imagination hat or cap and get started today ! its easy because all it takes is a thought.

When life gets me down I look to turn it around as soon as I can the one way I know how is through fitness .... When people have trouble with life events it can send the body into a state of anxiety. You normally feel this way from lack of control, because if you could, you would have no fear or anxiety surrounding it!

One way to control your feelings surrounding a feeling of anxiety or disparage is to workout!

If you are capable of working out then you should. That is a blanket statement but in this context its very important - as your connection from your body to your mind is strong!!

When you make your body feel good from moving (as it was meant to do and craves!), it will set your mind right.

Without siting a million different studies, it has been proven time and time again that vigorous exercise helps elevate your positive thought which in turn will reduce feelings of anxiety and depression.

But the only way one could really KNOW that is if they went through it ... I did and exercise saved my life as at one point I was feeling so depressed and lost that I didn't see a reason for my existence but I started running and teaching spin classes. This helped me reduce the feelings for hours.

I then realized that I wanted to help people find this source of greatness (working out). So now thats what I do . . . I help people find happiness through a great workout day and day out. Through this work I have found purpose, which in turn has eliminated my depression and I can see the light through every tunnel, especially if I'm running through the tunnel.

I was feeling a little drained of energy recently.. So I did what any smart individual does when they are tired, I tried to sleep more. So I slept and slept.. But I wasn't getting any results when it came to my energy. I was working out regularly but it was very intense exercises (Bootcamps and Spin) that and Teaching Bootcamps and Spin wasn't Helping either . So I tried to sleep more and more . To no avail I wasn't getting anywhere with all the rest I was getting. So I tried looking at myself as a 3rd person, like i was my own personal training client . If I was my Trainer id say steady state CARDIO!! and Slower sets and Reps when it came to my strength training.

So Thats what I did I dragged my lazy butt onto a treadmill and ran 5 k. I Felt better instantly ! Then I did it again the next day, thats when I felt like I was myself again! I have alot of energy so to not be able to tap into it is a real problem for me. So I re worked my weeks to equal more Running (Steady State) and im back!! I lost some of the Fat I was dragging along with me too ! Its like MAGIC! What is steady state ? Steady state cardio is simply a cardio workout that is a continuous, steady effort, as opposed to an interval cardio workout where you vary your energy output...Preferred that you do 20min or more but The cells in your body will love you for it as it will teach or reteach them to you oxygen and fatty acids as an energy source as apposed always wanting Sugar for energy.

OK blah blah blah right ? Whats this story got to do with you? You don't run or nor do you have a desire to start, or maybe you aren't feeling as lazy as I did and don't do cardio... Well if you aren't doing it you should ! not necessary to run but to do some stead state! as it will bring you :

- Improved Heart Health ( If there is a history of heart disease in your family it has proven to help stave off from any heart problems in the future)

- Increased Metabolism ( Will help the cells of your body use all three sources of energy efficiently)

- Increased Hormone Balance ( Its been known to fight depression and.... FATIGUE!!)

- Increased Recovery Time ( A light job of Walk is known to have a positive effect on recovery time)

- Helpful towards Glucose management (Which is very important to people with Diabetes as it helps manage the sugar levels)

So many reasons to get your cardio on! With benefits like these how can you not ? Your next step is get started ! Do you like to workout inside? With Friends? Play sports? what will get you to do it? What ever the answer is get started today!! Even if your tired (LOL).

Different options Pending your fitness level:

- Dog walking more

- Stationary bike

- Elliptical

- Tennis

- Light Jog

- Paddle boarding

- Rowing

Amungst alot of other options ...

Now get out there or in there and do some cardio !

Clint

Benefit #1: It boosts your strength and balance...

Benefit #2: It will decrease your likelihood for bone breaks and bone injuries.

Benefit #3: It will decrease joint pain.

Benefit #4: It will help you lose fat.

Benefit #5: Better sleep.

Benefit #6: Improved serotonin (happiness chemical)

Wow hey ! So are you interested ? If a Pill did all this you would buy it right? OK I'm not one for leaving someone hanging. The Something Im talking about is strength training!!

Most elderly think they they are too old for strength training. And most of the time they would be wrong! If you can move your body you can do some form of strength training or resistance training. I mean with all the benefits available isn't worth it to try??

Here are some guidelines to follow when starting a resistance training regiment:

- Seek out help from a professional in the industry to help you find the correct workout regiment.

- Do things that you like to do. . . It doesn't have to be boring and daunting. There are lots of ways to mix it up and make the workouts feel like something fun to do.

- Try different equipment for strength training ie Dumbells, Resistance Bands, Bowflex, Balance tools, Barbells and Med balls are just a few different pieces you can use find the one that you think will work for you.

- Find out what kind of workout personality you are. Do you like working out in groups or classes or do you like working out alone? Find out what works for you and your schedule.

- Schedule your strength training make it a priority!

- Enjoy all the benefits!!

As we age we lose bone density and abilities to grow lean muscle. That means its even more important as we age to keep up with our strength training in a our elder years. And if its a new thing for you, then congrats and get ready to enjoy a change for the better in your life! It's never too late to try new things and it's never to late to enjoy a healthy lifestyle!

For more info on how to get started or to switch things up check out your nearest Flaman Fitness we have the tools and the passion to help you with your strength training questions and aspirations.

Thank you for reading

Clint Pratch

Looking for a great way to get in shape for the beach?

This superset workout will help you burn up to 500 Calories in 30-40 min!

It is a full body exercise (Great for toning Chest, shoulders and Butt)

With some cardio mixed in.

4 exercise supersets!

2. Cross over tap toe taps

This one you will need a step or a bench. What you do here is plant one foot on the step/bench and lift the other one behind you over the step and reach until you tap the foot on the ground both sides. To make this harder you would put more weight in the planted foot.

3. Pushups on a step both sides

Do a push up on one side of the step then the other by walking over the step with your hands. You can make it easier by getting a mat to rest your knees on and modify the push up.

4. Running and Sprinting on a Treadmill

Most treadmills have a quick speed button so pick a speed you can maintain for the minutes allowed but attempt to make the speed a pace that is hard to maintain for that amount of time; i.e. if you can run 7mph for 2 hrs you would pick a speed like a 8mph or higher. Make it tough! Remember try to be efficient with your running add 8 degrees lean forward so use your calves.

2 min - alt archer move (need a resistance band)
40 crossover taps per leg (need a step!)
20 step over push-ups on step
5min run (need a treadmill or a nice day)
1:30 archer (will help with recovery)
30 - crossover taps per leg
15 - step over push-ups
4 min run (go faster)
1 min archer
25 crossover taps per leg
10- step over push ups
3 min run (faster !!)
1 min archer
20 taps
8 push-ups
2 min sprint
1 min Archer

20 toe taps per leg

4 push ups

1 minute sprint!!

And stretch for 10-15min after

Good Luck

Today I want help you get to your fitness goals.

You have to do it!!Want to get that body you always wanted? Stop wanting it! Create a Need as opposed to a want! Why am I yelling? because this statement has been my struggle for quite some time now. I am a Personal trainer that has seen many people succeed when it comes to their fitness and health goals but I also see people fail. There are many reasons why one fails towards their goal. The reason why I think people Fail is due to "want", we want a lot of things but aren't willing work hard towards for things we want.. If you eliminate the "want" and replace with "I Have to" the job will get done. In this case the job is getting in shape/fit. Say I have to to do this in your head right now! Do it in your head because it will look funny if you started talking to your computer screen.

Step 1

What's the goal and how do I measure it?Is the goal to be able to run 5k, or maybe the goal is to look good in a bikini.. Cosmetic goals are hard to measure but they can be measured with pictures take pictures along your way in your journey towards a fitter you. You are the gage in this case beauty or fitness in this case is in the eye of the beholder! 5k race and events are great because you when you complete it, it's a success.

Step 2

How do others complete this goal and can I consult with an expert in the field ? There is probably thousands to millions of people literally that have had similar fitness goals to you. So find someone that has had a similar goal to you and succeeded. Ask them how they did it. Another way to find your way on this journey is to consult with a expert in the field of fitness and health. Reach out to someone that helps others complete this very same goal, I guide towards greatness. Personal trainers are great for this!

Step 3

Book it!! That means you book in all your workouts and your meal preps. Make it something you do not something you want to do.. Make it a part of you. You have your goal now think its only a matter of time before you meet that goal because you have to do it! You have to lift that weight, you havto eat that healthy stir fry, you have to go for that walk, you have to go in that bootcamp. You have no choice!

If you read this and it changed your reality and made the decision to meet your fitness goals then congrats!

It wasn't until the 50's when humans started to use treadmills for fitness. When people started using them for heart health and for weight loss, that's when it took off as something for all to use.

The benefits of using a treadmill are immense, they are great for helping you lose weight, increase lung capacity, combat depression and of course to improve heart health. They can be used in any season and now the treadmills have softer decks and great features to help you maintain and reach towards the fitness goals that you have.

Treadmills are the one piece of fitness equipment that has survived all the fitness fads, and they have evolved with the times. Now you can get a treadmill where you can map out almost anywhere in the world you would like to run and the treadmill will take you there on the screen. You can also compete: you can run with someone in Japan if you like. Of course the best thing about treadmills these days is that they rarely breakdown, so you will never miss your workout.

In my professional opinion, treadmills are the most important piece of equipment anyone can own. They are the most popular piece of cardiovacular equipment for a reason. Good cardiovascular health will help you live longer and it will also improve your quality of life.

Happy running and walking everyone !

Research has shown that the brain lights up when you visualize doing an exercise in the same way and pattern that it does when you actually do the exercise. Successive studies have measured muscle strength and endurance showing that visualization on its own can produce some results but when added to a realistic fitness plan, it can help people achieve their fitness goals even faster.

As we move into fall and a different pace of life, it's a great time to evaluate your fitness goals and formulate a plan to achieve those goals and schedule them into your life. Start by consulting with a qualified fitness professional for an assessment and to set some realistic goals. Design your fitness program with those goals in mind and use a few of these visualization techniques to help.

Think of your end result. It's not a celebrity taped to your fridge door. This is you. Your body in a way that you know it can look, function, and feel. Start bringing attention to not just the mechanics of the exercises but the end result.

If we use running as an example, think about your run as you warm up your body. In your mind picture the blood flowing into your large muscle groups, your route, and as you start running use visualization from the inside out to enhance your run. Picture increased circulation as your heart rate increases, listen to your breathing, imagine oxygen moving through your body. If you feel tightness or fatigue, visualize oxygen moving into your muscles. Picture how you want your form to be, the rhythm of your stride, the pace you want to challenge yourself to. Visualize how you are going to move through hills or circuits and imagine yourself moving through those with strength and ease. Engage as many senses as you can before and during your run bringing attention and focus to the experience. Bring the same attention to your body during your recovery period and take time to savour the afterglow of a good workout. This helps reset the brain to optimize your workout and help your muscles recover in the same way that savasana or corpse pose does in yoga.

Bring the same kind of attention to your internal experience - your muscles, your oxygen, your heart rate and how your body feels during any kind of workout. You can replicate this on a treadmill, in a spin class, doing circuit training, in yoga. Even with a more passive exercise like a vibration trainer, you can still use visualization to maximize those benefits. You can imagine your lymphatic system draining out toxins, and increased circulation, better alignment, and less inflammation and those results will come faster.

It's a practice of mindfulness for the body combined with visualizing striving for and reaching your end goal as well as being a great motivator. Keep the picture of your new self - leaner, stronger, faster, and healthier in your mind at all times, imagining not just the experience of the workouts but how you believe your body will look and feel at the end. Visualization will get you started, amplify your workouts and get you to your fitness goals faster.

1. Is there room for the equipment? Gyms and Treadmills Take up some space so measure your area then look for the piece of equipment that you can see yourself using…

2. What kind of exercise can I do in this area? If it's just for in front of the TV Recumbent Bikes work great for this…

3. Do I see myself working out in this area? Make sure you pick your equipment based on what you see yourelf using ie if you're a runner then get a Treadmill and if you're a avid wt trainer then a Bench and wts are the way to go…..

If the answers are yes to all three then Walla you have yourself an area to workout in.. Now get going! Do something! Get a treadmill! Find a Workout DVD! Get a Spin bike! Get a Bosu! Anything but the time is now!

Look Good and Feel Good On Purpose!