When I wrote this post back in April, the F.B.I had just published it’s plan and date for physical testing of all the field agents. Some of them had a long way to go and some of them were delaying their testing until they felt they could perform well.

Do those tendencies show up for you? You need to lose some weight BEFORE you can begin a workout regimen? Or you won’t buy any new clothes until something else happens? 

While I love that the F.B.I. is valuing health and physical exercise as a core value of the organization, I do hope that it becomes a daily value and not only a focus of annual testing. Balancing or countering high stress levels with physical exercise will help maintain healthy bodies and strong minds.

And if it works for the agents, just think what it can do for you! Just start where you are and do more today than you did yesterday. Give your body some healthy nutrients and push your cardio and muscular systems. Make some good choices for you and your body. Your body will love you for it and you will see results. 

I wonder how the F.B.I. agents are doing. Do they look like a healthy work group? Do they have more energy? Will they maintain their fitness levels and provide encouragement and inspiration to each other?

How about you? Could you pass the F.B.I. fitness test?

Let’s get strong and fit together! The September Fitness Challenge begins on August 31!

Registration is open!

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Previously posted on April 20, 2015

“It’s really not that hard,” said Jennifer Schick, a public corruption agent at the F.B.I.’s Washington field office who also oversees fitness training and tests.–The New York Times, April 5, 2015

I’m sure several agents have a different answer.

Yes it is hard. It is terribly hard.

We all know that maintaining a fitness program and healthy lifestyle is extremely hard. Everyone struggles with scheduling both time and energy for a fitness program. Stress and daily life easily sabotage schedules, the first thing to go is usually the workout. That said, fitness is very important. Healthy lifestyles and healthy bodies are extremely important to our daily life, to our families and loved ones, and in the case of FBI agents, to those they have sworn to protect.

We need to be at our best at all times.

Perhaps she meant the testing is not excessive. They test only includes four areas—I won’t judge that as good or bad. Each test will require strength and endurance to pass. Training will be required to gain that strength and endurance. If you don’t run or haven’t in a long time, it will be a shock to your body. As we age, those natural muscle movements and coordination fall away. It will take time to retrain the muscles to respond to the messages from your brain.

But, believe it or not. We can improve and we can repeat what we train for. We need practice. 

Where do you start? Some weekend warriors are able to lace up their shoes and take off on a 5 mile run. Most of us can’t. Or even if we can once, it is probably not sustainable.  A different approach is to start building strength and flexibility. Then introduce running. Continue to build strength and increase the cardio activities.

My 6-week fitness challenge begins with lower intensity exercises to get you moving again. Each week I increase intensity and build on the strength we are building. Workouts are only 35 minutes long and can be done on your schedule. If you prefer to exercise morning versus night or outside instead of inside, it all works. You need an internet connection and a small area and you are good!

Six weeks flies by, but if you do the workouts, you will build strength and endurance. You will prepare your body for cardiovascular activities.

Check out my workouts here: Free video workouts

The next 6-week challenge begins May 4th!! Registration is open!

Oh ya, the workouts are hard. But, the program is easy. Just sign up and I send you videos. You complete them and get strong. That’s easy.

Summer has hit us. And in my region, it is going to hit even harder in a couple of days. Our weather reports are saying we are experiencing temperatures 30+ degrees above normal! That is a mere 100 in my city, but 109 is forecast where I am visiting this weekend. We will be warm!

But, I still love the summer days and warm summer evenings! It makes want to sit at outdoor cafes and have picnics along the river.

It also makes me want to be active in the early mornings! I love the morning air, when it is still cool, but you can feel the heat in the sun and know it’s going to be a hot one! I can really feel the energy of the summer sun through my body. I like not wearing a coat!

With July just around the corner, we can still kick in the next six weeks and improve our fitness while summer is upon us.  This is another season when it is easy to say- “I’ll just wait until….fall? until……it’s cold outside?” No, no, no. Let’s do this now, while the air is warm and our energy is high.

Let’s do this because we love the way we feel. And let’s shape up those arms while they are wearing sleeveless tops! Let’s make our hikes easier! Maybe enter a 5k run/walk and take advantage of your new fitness!

That’s all. Let’s do this!

Now. This is where we are. 

We have all seen enough recaps of 2014. And maybe we have some goals and commitments for 2015. 

But, what do I have right now? What can I do today to impact my health and make me the best version of myself? 

Want to know? WORKOUT WITH ME!

I have online workout videos that only take 35 minutes. I give you a warm-up and high intensity intervals and then I cool you down. You can do the workouts anywhere and anytime, all you need is internet access through a phone, tablet, or computer. And I suggest an exercise mat for comfort, but you can get away without one if you like!

I know how hard it is to start something new. I also know that thousands of people will join the gym to kick off their new year. I love the new energy in the gym, but I also know that many of those folks are feeling lost or unsure of what to do. With my workout videos, I vary the exercises, increase the cardio and we kick butt!

You don’t have to think about the workout before hand. Once you lace up your sneakers and press play, we are good to go. I lead you through the entire workout. So even if your day has been crazy and you really can’t think about planning a workout, I promise that once you start, we will hustle right through it, and you will be cooling down before you know it. 

I don’t want to say it is mindless, because I do want you to be mindful of the exercises, your body, and your effort. But, you really don’t need to think about what is next. I do that for you. 

So, whether or not you made resolutions, almost EVERYONE will benefit from increased exercise. Even if you already have a routine that works for you, these workouts are great for cross training. We focus on core work, along with flexibility and balance. 

Right now, where are you? Would some (or more) exercise be good for you? Do you know how you are going to accomplish that? Don’t put it off. We start next week!

I have an idea. JOIN me for the School’s Out Fitness Challenge. Check out the details!

I’d love to help you reach your fitness goals. Let’s make 2015 a healthy one!