Flexibility and Core Strength, Calisthenics, Weights

Most people waste money and become discouraged, when initiating and performing physical fitness training program. Instead of wasting money on health and becoming injured and discouraged, attempt the following:

1) Establish WRITTEN Specific, Measurable, Attainable, Relevant, and Time-Bound (S. M. A. R. T.) Goals. Once you establish goals, DO NOT FOCUS ON REACHING YOUR GOALS, because you cannot control outcome! Focus on the daily process and journey to reaching the goal, because this is in your control.

2) Address, eliminate, and or reduce all barriers to your goals. Mental issues, spiritual issues, friends, family, relationships, INTERNET, WEBSITES, associates, television, lack of sleep, health issues, etcetera can all be barriers to reaching your goals.

3) Create positive reinforcements, environments, and supports systems, in order to help you reach your goals. Identify the people, places, and organization to help you reach your goals. Create a quiet space and time, in order to pray, meditate, visualize, and verbally affirm your goals.

4) Be Committed and realize you are going to experience some spiritual, mental, and physical discomfort, during your training!!! Plan ahead and make a WRITTEN daily, weekly, monthly, and yearly schedule of activities. LEARN TO SAY "NO" TO PEOPLE AND ATTENDING EVENTS!

5) MAKE SURE YOU PERFORM STEP 1-4, BEFORE BEGINNING AND MAINTAINING ANY FITNESS PROGRAM.

6) Develop good flexibility from head to feet!!!! If you are new to stretching, perform yoga, ballet/dance, martial arts, and or gymnastic stretches. Once again, stretch EVERY PART OF YOUR BODY.

7) Develop a strong and flexible core. Perform yoga and gymnastic core exercises.

8) Develop and maintain excellent posture, especially during exercise.

9) Learn how to breathe properly. Yoga and martial arts breathing techniques will teach you how to breathe properly.

10) Master calisthenic and body weight exercises, before using weights. Push-ups/Press-ups, dips, chin-ups, full squats, hanging legs raises, and leg pistols should be performed and mastered with proper breathing and technique, before using weights. A person lives with her or his body; therefore, he or she should be able to lift and or push his or her own body weight.

11) Incorporate cardio-vascular training, during this period. Maintain proper posture, breathing, and core stability, while performing cardio-vascular training.

12) Maintain a journal to record your nutrition, training, and sleeping
schedule.

13) Always maintain a flexibility and calisthenic foundation.

14) BE PATIENT AND HAVE FUN!!!!