Over the next 2 weeks, I am challenging you to stick with one daily habit. Why habits? I thought this was about fitness?! Hold on there. Habits are behaviors that get imprinted onto our brains. This saves us a lot of effort because you don’t have to relearn everything again. 

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This automation of your actions leaves ample energy at your disposal that can be used to focus on other tasks. Where the brain goes, the body follows.  

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There will be no more rushing to success. Methodical and intentional are going to become your new favorite words. Download the first two parts today.

Over the next 2 weeks, I am challenging you to stick with one daily habit. Why habits? I thought this was about fitness?! Hold on there. Habits are behaviors that get imprinted onto our brains. This saves us a lot of effort because you don’t have to relearn everything again. 

​

This automation of your actions leaves ample energy at your disposal that can be used to focus on other tasks. Where the brain goes, the body follows.  

​

There will be no more rushing to success. Methodical and intentional are going to become your new favorite words. Download the first two parts today.

This is a printable workout that anyone can do in a chair. You don't need any gear at all. Just yourself and a seat. You could do each movement standing as well, but this workout is for Seniors or folks with low mobility. 

This is the swimming sign up sheet I made for use at Quail Park senior community. You probably don't need this. It's for me. 

This is a daily Stretching and Flexibility workout I made for the residents I help at Quail Park senior community. You should perform these movements twice a day for optimal functionality. Plus they're just good for you to do! 

This is a handout I made for the residents I help out with at Quail Park. I uploaded it here for ease of access or for our tech-savvy residents to be able to download it at their leisure or to save it on their own PC.

Six meals that I put together to help you get fit. I love breakfast so much I wanted to share these favorites with you. Being hungry is the enemy of your diet! Model your breakfast when you're dining out after these styles of meals and you will be set up for success.

When I say "Core," I'm talking about your entire midsection, including your lower back, obliques, and your abs. That's why I developed these simple, well-rounded workouts that are easy to memorize. So you can stay consistent. Hit the basics of your Abs and Core with this Workout Guide. Download, Save, and Print. Keep it on your mobile or pin it up in your gym. Happy Training.

Low-impact strength training refers to exercise that is easy and gentle on your joints and tendons. This workout will challenge you giving you a full-body workout. You will test your balance and core stability. You can do the entire workout without weights but a light pair is okay. You will need a place to step up in this workout. You can use your front porch or a small step. Download, Save, and Print. Keep it on your mobile or pin it up in your gym. Happy Training.

Try this out. Get to cooking! All of the foods on this list are great choices to eat. They will help fuel you through your exercises and build lean muscle at the same time. With this list, you're in charge. 

Here is a list of tasty, nutrient-packed “superfoods” to help you make good decisions when fueling your body. Try to eat a serving of these foods when you refuel!

I found this useful. The foods and portions are 100 calories each. www.mydocsdiet.com              

A complete PDF EBook on What to eat, when to eat, and how to eat for your goals. A quick reference guide in pdf.

4-5 Meals a Day, Hi-Carb, Hi Protein,

4000 Calories for Lifters looking to put on some muscle mass while rigorously training.

4-5 Meals a Day, Low Carb, Fat Loss, 3000 Calories, for men or women weighing 200-215lbs

Vegan style eating (meatless) 3000 Calories for men or women weighing less than 200lbs who want to gain Lean Body Mass.

Whole-food, garden-style eating, 2750 Calories.

Intended for Athletic women who workout 4-5 times a week, weighing less than 180 lbs who want to gain Lean Body Mass and muscle. 

A balanced eating plan, 1750 Calories, for women looking to balance out their diet, who workout 2-3 times a week and want to reduce body fat.