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3 Healthy Aging Exercises To Improve Your Endurance

When most people think of what it is like to be a senior person, terms such as frail and weak come to mind. Such stereotypes are completely inaccurate but unfortunately, they are all too common.

Luckily, in this article, I am going to show you once and for all how you can defy the common image of old age by enjoying your retirement as a healthy, agile, strong and energetic person by using these simple healthy aging tips to preserve your endurance.

In fact, when it comes to healthy aging and endurance, daily exercise is the most important think one can do. Exercise does wonders for anybody.

Think of all the football training and regular gym visits that you went through in your youth and ask yourself: Why should anything be different just because I am 40?

You can still lift weights go for a run and push your body to the limit and even though the limits may not be the same as 20 years ago, you can still grow your muscle mass and keep your body in good shape. Several forms of endurance training are very useful both for preserving endurance and for healthy aging in general.

Of all endurance exercises, jogging is one of the easiest. However, it is important to face the fact that your body probably is not what it used to be 20 years ago. Pushing yourself too hard too fast may harm you instead.

Therefore, it is recommended to start your endurance training exercises slowly. For example, if you run out of breath or start experiencing any form of pain especially in your chest, it is probably a sign that you are running too fast and it is best to slow down for a while. A good rule of thumb is to increase the distance you travel distance by 10 percent whenever you feel you are ready to take on a bigger challenge. Keep in mind that injuring yourself is not the point of healthy aging.

However, if you are like me and absolutely hate jogging, then swimming could be a good alternative endurance exercise that works just as well for healthy aging. Swimming is one of those rare forms of exercise that is both pleasant and effective. It is high-resistance but low-impact. Unfortunately, it is also very easy to get carried away and push your body harder than necessary.

Therefore, take frequent breaks, especially if you are running out of breath. Definitely get out of the water and get some rest for a while if your heart starts to hurt. Swimming can be very exhausting especially if you did not exercise before but it is very effective because it forces all your muscle groups to work together, helping you improve both your coordination and endurance. Swimming is a great healthy aging exercise that can do wonders for your body.

Cycling is another great healthy aging activity that I personally quite enjoy. Compared to swimming and jogging, it is a lot more dynamic and can offer a welcome change of scenery.

Besides, with so many cycling events for different age groups taking place all over the country, you will always have an opportunity to meet some like-minded individuals and make new friends. Not only does cycling help you improve endurance, but it can also be a lot of fun!

As you can see, there are many healthy aging activities that you can get involved in to improve your endurance. Whichever you choose, it is important to get at least 30 minutes of exercise every other day or almost every day, if you can.

However, it is also recommended to set one day every week apart to allow your body to recuperate from all this intensive training. If you do put effort into it, however, do not be surprised if a few months down the line you suddenly start feeling 20 years younger.

Treadmill Walking: 5 Tips To Supercharge Your Calorie Burn

Treadmill walking is one of the easiest ways to get in shape and burn fat. In fact, mile for mile, you can burn as many calories walking as you would jogging. Walking is also one of the best stress relieving exercises and anyone can do it, regardless of fitness level.

Want to start a treadmill walking program? Here are 5 tips to help you get the most walking bang for your buck:

1) Get your arms pumping.

Bring your upper body into your workout by pumping your arms. This is an easy way to burn more calories while walking. If you want to tone up and use more arm muscle during your workout, try carrying 2 – 5 pound handweights.

Bonus Benefit: pumping your arms propels you forward and helps you move faster – which means more distance covered and more calories burned!

2) Build in incline intervals.

Walking on an incline is one of the fastest ways to drastically skyrocket your calorie burn. But you don’t have to spend your whole workout on an incline. Try building in 30 – 60 second intervals of incline walking on your treadmill every 5 to 10 minutes.

If you’re walking outside and can’t control your incline, try stopping every few minutes and doing 10 – 15 squats or lunges to tone your lower body.

Bonus Benefit: Building in intervals will also help your body continue to burn calories post-workout.

3) Increase your pace, not your stride

Got short legs? No problem! Instead of increasing your stride (and possibly pulling something), increase the number of steps you take. This also increases your speed which means more distance covered and more calories burned.

4) Invest in a pair of excellent walking shoes

Walking in poor shoes can cause damage to your feet, knees, hips, joints and back. Wear poor shoes and you may not be walking for a long time!

If you want to feel great after a walking workout (and be ready for the next one tomorrow), make sure you have the best possible walking shoes you can afford.

Bonus Benefit: A solid pair of walking shoes can actually help you lengthen the time that you walk, which again means more calories burned.

5) Take plenty of time to warm up and stretch to avoid injury.

Walking is one of the best exercises you can do for stress relief and long term fat loss. However there’s this little thing called shinsplints that can threaten to put you out of walking commission for a while.

Many walkers and runners struggle with this problem. This constant repetitive flexing of the shin muscle can create soreness when a walker increases their speed or distance.

To help ward off shin splints or other muscle injury, take plenty of time to warm up before you really get into your workout.

Also, make sure you stretch. Pointing and flexing your foot helps stretch and build the shin muscle. Ankle rotations also help with this. Stretching properly will definitely keep you happy and walking for a long time to come!

So there you have it – 5 essential walking exercise tips. Keep these in mind and you’re guaranteed to enjoy many stress-relieving, fat burning walks!

Beer and Fitness

I start writing this article as I sit in a cabana on vacation with my family. I’m totally relaxed sipping an ice cold can of the finest cerveza the room bar has to offer.

Sipping an ice cold beer as I write an article on fitness? This may sound strange to some but to me it is the only way to live.

You see, fitness is a lifestyle that should be embraced as a way of life that in which enhances all of your experiences.

To deny yourself of life’s pleasures so you can die a good looking corpse with 6% body fat and a butt you can bounce a quarter off of should not be our goal.

The reason why this beer tastes so good and actually gives me a buzz is because I don’t drink that often at all and therefore tend to enjoy it more. After months of hard work, a healthy breakfast off egg whites, toast and some chicken stir fry (gotta love the all inclusive resorts) a full hour in the gym and an hour nap watching MI3, I’ve earned this.

Training hard and eating smart 80% of the time is what gives you the guilt free 20% that you end up enjoying even more.

The Pareto principle aka the 80/20 rule is nothing new and has been written and talked about for a long time. Success means applying this rule to your all areas of your life, fitness is no different.

Today’s executives are as busy as ever but feel the need to have a balanced life more than before.

What good is all that power, money, prestige and freedom if you’re too tired and out of shape to really enjoy any of it? What good is being married and have children if you don’t have the energy to play or spend time with them. To make love you have to give love. To give love you need to have passion and passion takes energy. If your energy is low you can bet that the most important areas of your life are suffering too.

I believe the fitness industry is about to come full circle. It has blown up to monumental proportions in a world that cries out for more, more, more.

This has only one inevitable end before it all comes crashing down unless balanced is achieved.

Instead of thinking “I’m going to eat healthy starting now, go to the gym 6 days a week and run every morning.” You should be thinking about what you want out of life, not fitness.

The breakthrough is that nobody really wants fitness. They want what fitness can give them.

It isn’t about 18″ arms, 6 pack abs or a flat stomach. It’s not about being able to run a 17 minute 5 km run or eating something green with every meal.

These are all surface level goals that really have nothing to do with the quality of your life. It is what doing these things or having these things will bring you in terms of experiences and ultimately feelings.

When you can link small everyday decisions that affect a positive physical change to life altering mega happiness that is when things start to move.

Being “fit”…why?

To have a certain look perhaps to give you more confidence? Maybe more respect is what you are after and a feeling of satisfaction. Great, but why?

Confidence comes from within and the decisions you make. You want confidence simply DO what a fit confident person does and do it today. It is the confidence that you exude in yourself that will transfer to others. Make people feel good about themselves and they will want to be around you and make you happy too.
Now you have the confidence because you are DOING what they are doing. So you don’t look like they do just yet. So what! Give it some time.

Want respect? Respect others and the only way you can respect others is if you respect yourself first.

You want to just look better or perhaps for your future wife or husband, boyfriend or girlfriend. Looks will fade and what will remain is your character.
The character of a person who lives their life with passion and caring for themselves and others is what will draw that person into your life a lot faster than a tight ass.

All of these examples are linked to what fitness means to you personally but let’s look at what it means to your ability to contribute to others and again how that comes back to you.

Simply put you’ll feel better. If you suffer from anxiety, depression or stress it is hurting your ability to smile and make others happy. It is hurting your ability to build your business and focus on the big picture.

I have had many clients over the years and when they decided to make a physical change, everything got better.

Their mental state, relationships, finances, everything.

It starts out as a general feeling of discomfort or lack of forward motion. There life may not be where that want it to be and they see getting fit as the vehicle in which to change that and for many of us it is the first step.

The first goal may be to lose 30 pounds but in the end everything gets better. That first goal blends into another and another. Maybe it is fitness related maybe it is not. The point is that you can only see up one level at a time. When you elevate your life you can see higher and further than before and new goals make themselves visible to you only when you have achieved the ones that you can see now.

Excite yourself for the wondrous goals that are so amazing you can’t even fathom them yet.

Lisa wanted to lose some weight to feel better about herself. She ended up competing in a fitness modeling contest, got married and had the confidence to quit her fulltime job so that she could go back to school and become a teacher like she always wanted.

Carl was fresh out of a terrible relationship but after the weight loss and muscle building found the courage meet new people. Now is the happiest he has ever been and is dating a hot young chick 10 years younger.

Frank had his daughter, father and aunt die all within one year. If not for fitness his life, marriage and business would have fallen apart. Fitness… kept it all together.

All of these people and so many more just like them have one thing in common, they have linked fitness to positive life experiences and are now designing their life with fitness as the medium.

Once you make the very real connection with “fitness” whether that means playing sports, eating healthy or going to the gym you give yourself the power to do it for life.

Your ability to make new friends, keep the ones you have, make more money, get things done, have new experiences everything in your life gets better when you can simply apply a fitness lifestyle and the 80/20 rule to your life.

And for god’s sake don’t forget to have fun along the way and the ride because there is no end (except for that one big one).

So the next time we meet and you see me enjoying a cold beer on a beach somewhere don’t forget what it took to get us there and come join me.

What Every Exercise-hater Must Know About Marathon Walking

The word marathon is meant to inspire terror. It’s a 26.2 mile run that takes even super athletes hours to complete. You can’t just sign up and do a marathon. You have to train rigorously to even have a hope of finishing. So why do some people think this is fun?

Yet a growing movement is occurring around the world that allows more and more people the opportunity to participate in marathons and other races by walking and not running. Walking is a much lower stress activity than running or even jogging.

Walking marathons allows for people of all ages, particularly older people, to enjoy the health benefits of marathon training.

And mile for mile, walking burns the same calories as running. So why don’t more people walk marathons?

First, not all marathons are open to walkers and some permit walkers but do not officially encourage them. Marathons that invite walkers are sometimes advertised as “walker friendly.” (Not all of them are!)

The biggest concern for marathon walkers who participate in official races is how long the track is open. A top runner completes a marathon in slightly over two hours. Most reasonably good athletes can do a marathon in four hours. Even slower runners can complete a marathon in five or six hours. (A six-hour marathon time means the runner ran 13 minute miles … not exactly a super-fast time!) However, walkers need six to eight hours to complete a marathon. Walking consistent 15-minute miles, it would take a little over six-and-a-half hours to walk a marathon. Factor in some bathroom breaks, inconsistent performance, or slower walking times and you end up with marathon walkers who turn in times of seven or eight hours.

Most marathons keep the track open six hours. After that, they begin to “sweep” or start at the beginning of the track and pick up stragglers, the injured, and the clean up the mess at water stations.

While walkers can dodge the sweepers for a while, eventually the walkers will be compelled to leave the track and the marathon unfinished.

The Los Angeles Marathon is known for being super-friendly to walkers because the track is open long enough for even slow walkers to complete the race before getting “swept up.”

In some ways, walkers face the same training challenges as runners. It takes consistent training over a period of many months to build up the stamina and technique required to go 26.2 miles at once.

Training programs for walkers tend to be sporadic and are not always offered in groups training to enter a marathon. When walking programs are available, there may be only a few participants and no real experts at walking technique.

Marathon walkers also face their own unique challenges. Although a very fast elite walker can actually out-pace a slow runner, most walkers are on the track and exercising longer than the runners. That means they need to allow extra time, extra hydration and even some food. It is not unusual for marathon walkers to bring along packets of bars, gels, or liquids to take in along the way. Bathroom breaks are also more necessary during a six or seven hour period of exercise than for those who can do the course in much shorter times.

The best training program for walkers involves consistent training over a period of about six months or more before the race.

Every week, the walker should go out four times in “maintenance walks” that start out at 30 minutes and gradually extend to full hours. Once a week, there should be a “long walk.” This can start out at 15 or 30 minutes; the walker should add 15 minutes more each week until the walk is about 1 hour and 45 minutes long.

During these initial weeks, walkers should learn good form and technique and only concentrate on time, not speed or distance. Obviously, it’s a good idea to gradually try to improve speed, but the main focus is doing the time.

After 1 hour and 45 minutes, it’s time to switch over to distance. At this point, long walks are measured in miles, starting with 6 miles and adding a mile a week until the walks get up to 10 or 11 miles.

At this point, marathon walkers should defer to training manuals for marathon runners. A very crucial skill that marathoners must learn is how to add six more miles to the distance. This means one week the long walk is 10 miles, the next week it’s 16. The following week it’s back to 10, then the next week to 11, and then it’s 17 miles.

This pattern is important, because it drills into the marathoner a very important confidence and ability: the ability to go six more miles, no matter what.

Once the long walk hits 20 miles, that’s an important marker in training. No long walk during training should ever exceed 20 miles. However, before taking on a race, a marathon walker should have done at least three long walks of 20 miles.

A few weeks before the actual race, training ramps down. Walks get shorter. While the walker maintains a consistent schedule of four hour-long, fairly fast maintenance walks a week, the “long walks” dwindle down to a mere 10 or 12 miles.

On race day, the newbie marathon walker faces his or her first 26.2 mile walk. But he or she has learned two vital skills: the ability to go 20 miles with confidence and the ability to be able to go six more miles no matter what. The last 0.2 miles that makes up the marathon is run on adrenalin and crowd noise. To be able to participate in a marathon, a training schedule should be set up to map onto race day. Once a marathon walker is fully in training, he or she can easily modify the schedule to accommodate other races during the year. In fact, many people get so addicted to marathon walking that they do four, five or more races a year.

Training for Strength, Hypertorphy and Endurance

Many people take up weight training and bodybuilding in order to increase not only their strength but also their muscular size. Whilst it is generally common knowledge that to achieve increases in strength and muscle mass you need to combine resistance training, good Diet and rest, it is possible to focus your training towards a more pinpoint goal. There are three types of training a person might want to work towards and their goal can have a big impact on how they structure a workout program. These are:

1)?Training for Strength?- for many beginner’s strength training is the best place to start, it will allow you to build a solid base strength whilst steadily increasing muscle mass. Strength training is mainly focused on lower rep ranges typically between 1 and 5 reps per set with a heavy weight. When training for strength it is a good idea to really focus on the core lifts such as Squats and Bench Press to help build a solid strength base upon which further progress can be made.

2)?Training for Hypertrophy?- in order for the body to increase muscle mass it needs to be put under stress, which can be achieved by weight training. The most effective method for putting on muscle mass is known as Hypertrophy training, this is when the muscle cells grow to compensate for the stress they are put under. Most routines that are focused towards hypertrophy generally consist of each set having between 6 and 12 reps, both compound and isolation exercises are common in this type of program.

3)?Training for endurance?- an increasing number of people also lift weights to improve endurance, this can be done by lifting in a 15 rep range using a much lower weight. Endurance training can be very beneficial for athletes involved in soccer, basketball and other sports.

By implementing the different training methods outlined above it is possible to build a strong muscular physique whilst improving endurance.

Are You Tired Of Hearing About The Benefits Of Physical Fitness?

You may have heard it several times before, that physical fitness is important, but is it is really true? Can it can make a huge difference in many lives?

In fact, physical fitness, even in minimal amounts, can help with a variety of health problems. Physical fitness can be anything from a few stretches to avoid cramping, to running, or even a brisk walk. Just twenty minutes a day, three or four times a week, can make a difference.

One of the excuses many make for avoiding this is just being too tired. The ironic thing is that it can actually help you gain energy. By doing even a minimum of exercise, your body will give you more energy to make it through the day. This is especially true when it comes to doing your training in the morning or outside. Doing physical fitness outside can wake you up and refresh you.

Another benefit that comes from such workouts is avoiding muscle cramps. Your program can encompass stretching as well. But you can even just walk around and that can help you avoid muscle cramps. Yes, something as simple as muscle cramps can be helped with physical fitness.

Not only can this help muscle cramps, but it can help you lose weight as well. Physical fitness can help you maintain weight and weight loss as well. Just by taking fifteen or twenty minutes a day to take a walk can help. Even if you just do some extra walking around your home is considered physical fitness and can make a difference.

It can also make a huge difference with a variety of health problems. Physical fitness can help you breathe clearer and can even lower cholesterol. This has even been known to help with heart problems. This is because even losing a few pounds can help ease pressures on your heart. It can not only help you lose weight, but it also helps improve your circulation too.

As you can see, physical exercise is actually a very good idea in the long run. You may have heard it several times before, but it can indeed make a huge difference. It can help with small problems like muscle cramps and fatigue. Physical exercise can also help with bigger problems like heart problems, cholesterol and weight loss as well.

In general, physical training can just make you feel better. There’s really no reason why you shouldn’t consider doing some sort of exercise, even if it’s just a little. Even a little bit can go a long way, so why not give it a shot?

Tips To Begin With Fitness Strength Training

The process of toning and improving muscles is often termed as fitness strength training. Unlike weight training where one works to bulk up the muscles, fitness strength training helps in toning muscles. And strong muscle means less chances of being injured. Therefore all those who are craving for that perfectly toned body can start with their strength training program to stay fit. This program has several benefits ? apart from toning muscles it can help in weight loss. However this program includes severe training as making the muscles stronger means using more resistance than the body is presently used to. One will need to use added weight to accomplish this and the muscle workload must be increased at a steady pace.

Just like any other training programs, fitness training programs too need a proper goal ? both long term and short term. And the goal must be achieved within a definite time-period. One needs to work towards this and target their exercise around the goal. Depending on the goals progression will be considered. If the progression is satisfactory, one may continue with the current exercises and training methods. But if it fails to meet the trainer’s expectation, it’s time to add more weights, change the exercise and try some new strength training equipment. Often it has been observed that people undertaking fitness strength training hardily seem to get any stronger or fitter. This is also one of the reasons why one needs to evaluate their progress from time to time. Evaluating the progress helps to determine if it’s time to push farther and go for intense workout or change their strength training routine altogether.

Though one needs to go for vigorous exercises for increasing muscle resistance, giving proper rest to the body is equally important in fitness strength training. In this training method it is crucial to push your muscles as far as possible. This is tedious and will leave one exhausted. And lack of rest can only worsen the situation. Proper rest helps the muscles to recover, grow and develop. One must take a full 24 to 36 hours rest in between workouts and especially before opting for any additional fitness strength training. Another practice that one must avoid is working on the same muscle group consecutively.

Breathing exercises are also important. In fact it is a major part of fitness strength training. While doing workouts, it is recommended to take deep breathing. This ensures that the body is getting necessary amount of oxygen. One must incorporate deep breathing exercises into their strength training routine. Warm-ups and cool downs are essential and Diet too is important; having more amounts of fresh fruits and vegetables is recommended. Also opt for supplements that help in muscle building.

Fitness strength training is an advance program and one must follow it step by step. Missing out any or malpractices can lead to severe injuries. Each step must be done safely and one must be very cautious while using the strength training equipment. It is in fact better to work with a professional in the initial stage. Three to four days workout in a professional gym is recommended for fitness strength training.

Three Effective Ways to Train for Ultimate Fat Loss

There are countless exercise programs for weight loss and fitness, but the very best ones all incorporate some type of high-intensity interval training (HIIT) format. When it comes to strength training for maximum fat loss nothing beats HIIT circuit training. Today, I’m going to share three very different HITT circuits that work great in weight loss and fitness boot camps. They are:

Workout A: 40-20 Drop Sets Circuit
Workout B: 60:30 Strength/Cardio Supersets
Workout C: 30-second Complexes

Each of these weight loss and fitness workout program templates will attack your metabolism (and body fat) in different ways helping you develop a lean and sexy body that looks great at the lake!
40-20 Drop Sets Circuit

The 40-20 Drop Sets Circuit is a classic high intensity bodybuilding style of training with an interval training twist. One of the keys to developing lean fat-burning muscle is using maximum intensity and training to what’s called “momentary muscle failure.” This is the one time where we actually want to “fail.” In other words, we’re going to train with a load where no matter how hard we try we simply can’t complete one more repetition in good form for that set.


Without getting all scientific on you, just understand that training to failure will cause maximum muscle fiber breakdown thus signaling the need for the body to build more lean and sexy muscle and ultimately BURN MORE FAT WHILE AT REST!

Well, drop sets take training to failure to a whole new level. Here’s how they work:

1. Select a load that you will cause you to fail at X number of reps
2. Perform that set with maximum effort and than upon failure immediately reduce the load enough so that you can continue working for another X number of reps.

When you train “beyond failure” like this you will send the ultimate signal to your body to build muscle and burn fat.

Here’s how we put a circuit training twist on this incredible high intensity training technique:

You will alternate between 40 seconds of work and 20 seconds of rest for each exercise in the following 4-exercise circuit. Upon hearing “halfway,” perform a drop set (decrease intensity) for each exercise where applicable. You’re goal is to complete 10 reps per exercise for each half of each set.

Perform up to 5 total rounds for a 20-minute total body workout.

4-Exercise Circuit:
1. Sumo Deadlift Drop Set Variation
2. Resisted Push-up Drop Set Variation
3. Split Squat Jump Drop Set Variation
4. Bent-over Row Drop Set Variation

WARNINIG: This is not something you can do in every workout. The intensity is just too high. That’s why we’ll only be using the 40-20 Drop Set Circuit format once per week in this training phase. We’ll also be doing it on Monday’s after getting maximum rest over the weekend.

60:30 Strength/Cardio Supersets

60:30 Strength/Cardio Supersets are an incredible way to train total endurance: muscular and cardiovascular. Muscular endurance is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time. Cardiovascular endurance is the ability of the heart, lungs and blood vessels to deliver oxygen to working muscles and tissues, as well as the ability of those muscles and tissues to utilize that oxygen.

Endurance is important for most recreational and competitive athletics, as well as living a high-quality everyday life – think about getting through the day with less fatigue, keeping up with your children or grandchildren – not too mention avoiding our top three killers: heart disease, cancer and stroke.

By performing our workout in a superset fashion we’re able to take our endurance training to another level and get the best of both worlds (muscular endurance and cardiovascular endurance) simultaneously. Supersets amp up the intensity of a workout because when we perform non-competing exercises back-to-back our muscles get a “break” and we’re able to maintain a higher level of intensity through the workout which we know is critical for maximizing our sexy.

Below is an outline of how we’ll be performing strength/cardio supersets this month:

Superset Station 1
1. Lunge Variation
2. Front-to-Back Hops Variation

Superset Station 2
1. Chest Press Variation
2. Side-to-Side Hops Variation

Superset Station 3
1. 1-arm Vertical Pull Variation
2. Rotational Hops Variation

At each station you will alternate between 60 seconds of work and 30 seconds of rest for both a strength and cardio exercise. Your goal is to complete 30 reps per exercise or 15 reps per side.

You will perform 2 total rounds followed by a 1-minute rest and transition for 3 total stations for a 20-minute total body workout.

30-second Complexes

30-second Complexes are an absolutely awesome way to light things up, especially at the end of the training week. This classic kettlebell style training employs heavy loads and maximizes the amount of total work that can be done in a short period of time. The end result – a metabolic turbo boost that will have you burning fat all weekend!

The key to this workout template is performing compound unilateral (single-side) exercises to both overload the working muscles AND provide recovery for the next exercise in the sequence. Keep in mind that compound exercises are multi-joint exercises involving large muscle groups. For best results, use total body movements that integrate the upper and lower body. Take a look:

6-exercise Circuit:
1. 1-arm Push Press (Right)
2. 1-arm Push Press (Left)
3. 1-arm Power Curls (Right)
4. 1-arm Power Curls (Left)
5. 1-arm High Pulls (Right)
6. 1-arm High Pulls (Left)

You will perform 6 consecutive 30-second work sets followed by a 1-minute rest and transition. Your goal is to complete 10 reps per exercise – that means heavy loads!

You will perform this 4- Minute sequence up to 5 times, working for a total of 20 minutes.

While this workout doesn’t look like much on paper, don’t be fooled – it’ll work every part of your body and have your heart rate flying and your muscles screaming. Of course, anyone can do this workout and every exercise has injury and limitation modifications so don’t be scared…

The only thing you’ll have to worry about this month is picking out your new fall wardrobe. 🙂