45 minute training session (plus warm-up and cool down)

Subtract 40 Bpm from your maximum heart rate (HR) –

This would be from your “Ventilatory Threshold Zone 3”, or use the age predicted HR max if you don’t know your VT3.

Warm-up 6 to 10 minutes

Start your ladder at the low Bpm value ( HR max minus 40-Bpm), add five beats to this initial zone and run continuously for 5 minutes.

If your HR monitor has a timer, set it for 5 minutes and every time you hear the chirp from the alarm, “step up the ladder” and into the next 5 beat zone.

Complete five steps up the ladder, then descend the ladder by stepping down each five minutes in to the next lower five beat zone.

Cool down and stretch!

If you are not familiar with this new Ventilatory Threshold model, let me help you. Call and make an appointment with me! Happy to help … -greg

Readiness to change is a predictable process that happens in five stages (Norcross, Krebs & Prochaska 2011).

Here are the 5 Stages of Change:

1. Precontemplation. The person has no intention of changing behavior in the next 6 months and may be either unaware of problematic behavior or demoralized by past failures.
2. Contemplation. The person is aware of a need to change and intends to take action in the next 6 months but lacks commitment to actually start.
3. Preparation. The person has decided to start changing behavior within a month and has a concrete plan of action, such as going to the gym or starting a specific diet plan.
4. Action. The person has made specific changes in the past 6 months. Effective strategies include setting up rewards to encourage new behaviors and avoiding high-risk situations.
5. Maintenance. The person has executed the desired behavior for 6 month and is working to prevent a relapse.

The most successful New Year’s resolution makers will ring in January 1 at Stage 4. But most start the year in Stages 2 or 3 (Norcorss, Mrykalo & Blagys 2002).

If your New Year’s Resolution has to do with losing weight and getting into
great shape (and whose isn’t?) then guarantee your success by working with a fitness expert who can guide you to success.

I’d love to team up with you – together we will transform your body in 2013!

Set up your timer in dual mode, :30sec work & :10sec transition.

TRX Hip Lift  x :30sec
Swing, 2H  x  :30sec

Do 3-4 sets with no rest between exercises.
:60second rest interval between each circuit.

Make an appointment if you want to learn why and how to work with a Kettlebell and/or the TRX   Suspension trainer.

It’s back, the “Keep it Moving” month-long countywide winter carnival of indoor and outdoor activities.

Log your miles and minutes! Register by January 15th.

Have fun, get your fitness & conditioning up to snuff, watch and compare your results to fellow community members.

We are encouraging you to participate as an individual, a member of the 61 Fitness team, or by creating your own team.

Use your login from last spring to register for this February event by January 15th!

Follow this link: http://sawtoothmountainclinic.org/events/index.php

This event is sponsored by Sawtooth Mountain Clinic, Cook County Public Health & Human Services and SHIP (State Health and Improvement Program).

Please share this with everyone you think would enjoy the fellowship of improving their fitness.

New to “Move It”? Sign up is easy, just follow the registration prompts on the home page.

Greg & Kirstin

Baby it’s cold outside, so why not make up a batch in your slow-cooker. Here’s our own super simple to make Chili:

• 1lb+ Lean Ground Beef or Turkey
• 1 Onion, chopped
• 1 Green Pepper, chopped
• 3 Tomatoes, chopped (Green tomatoes if available)
• 1 Lg. can stewed whole tomatoes
• 1 8-ounce can tomato paste
• 1  15-ounce can tomato sauce
• 1 Tsp.  Chili powder
• ½ Tsp. Cumin Powder
• Dash Ground Red Pepper
• 1 16-ounce can Red kidney beans
• 1  15-ounce can Garbanzo (chick) Peas
• 1  15-ounce can Butter Beans
• 1/3 cup  Red wine (optional)

Cook the ground turkey or beef in skillet, drain and add all ingredients to a big pot, cook for 15 minutes. Transfer to crock pot for 2-3 hours.

Get inspired and join Will Surbaugh at 5pm this evening – North House Folk School – as he raises funds for “The Mission Continues” non-profit program. The Mission Continues challenges post 9/11 service members to utilize their tremendous skills and leadership to continue serving our country at home. Will’s plan, with the help of his father Steve, is to raise $10,000 to fully fund a fellowship here in Minnesota.

6pm Pizza bake and music to celebrate Will’s accomplishment.

Trainer Greg Nichols discusses strategy with Will Surbaugh before his pushup challenge fund raiser tonight.