YOUR GPS

Welcome everyone...Your weekly schedule is your roadmap to fitness greatness. You will encounter detours...handle them.  Never allow detours  to be your excuses for failure. Climbing MT. Everest, you wouldn't keep looking at the peak...NO, you would look a few ft. ahead of you. You climb a ladder, do you look strictly at the top rung...NO, you look at the next step to take. Your roadmap to your success is your daily and weekly schedule. You don't have a schedule...then you don't have a roadmap...then you will never get there. Tip of the week...toning for arms and shoulders. Wall Push outs...stand comfortable distance from wall, hands on wall and lean against wall and slowly push out, at this point you should still have a slight forward lean. Ideal toning for triceps. Have your workout partner stand behind you and push slightly against you. Do 10-25 every other day. See and feel results after just 5 sessions. www.secondwindfitnessfilm.com

Women Only (2)

Welcome everyone...for 11 years I facilitated a fitness class for women, avg. age 50. I referred to them as 'miracle gals.' Avg. size class, 37. All should have gone into modeling. Let's talk 'body alignment.' Stocking feet drill...shoes are restrictive. Walk around the house in stocking feet, no shoes. Go up and down stairs on the balls of your feet. If your body is not aligned properly, your toning will follow suit. Calves, precious 'show muscle.' Up on your toes, 4 directional walk. Sideways, do a cross over. 3 sets 30 sec each set to start. Now, sit on floor and place hands over toes and pull back slowly and hold for 20 sec. Do 3 x. Will relax the calf muscles. That buttocks...using a 1/2 or 1 lb. wt. in each hand (to start), ft. about 6 inches apart and squat about 1 ft. and back up. Slowly. 10 to a set w/max of 3 sets. You can do a walk (lunge) and do 10/20 steps. All of the above 2x a week to start. Max 3x wk. You will begin to notice positive results by the end of 2nd wk. You may feel a slight burn in those areas..that's the pushing out of 'baby fat' and muscle tightening of muscles. Also, your balance will be much better and will make you a better dance. www.secondwindfitnessfilm.com

For Women Only

Welcome to our special edition. The following "model" exercises are a few of the most popular in my program. 1) triceps...need a bench, right knee on bench, left leg on floor, reach down for one or two lb. wt., stay bent over, four step motion. A. Pull wt. to chest high, B,  move wt. straight back and hold for count of 10, do not bend elbow, C, bring wt. back to chest, D, straight down w/wt. Do not swing wt. Do  3/5 sets daily. 2) Wall push outs. Stand about 18 inches from wall, hands chest high against wall w/chest against wall and push out slowly. 5 sets, 10 to each set. 3) Tummy. Lay flat on your stomach, elbows aligned under shoulders, come up about 3/4 inches and hold for 20 sec. Start w/5 sets. Moving to higher impact...just move elbows forward a few inches. 4) Lay flat on your back, w/arms straight above your head, raise up just a couple of inches and hold for count of 10. I don't believe in sit ups or crunches. They just move the fat around. My belief...tighten the tummy! If you do all of these every other day, you will feel results in 3 days and begin to see results in 5 days. You should feel a slight "burn" in 2 days. Next writing...shoes off and calves. Jimmy O www.secondwindfitnessfilm.com