Train with the Olympians

Despite my passion for fitness, I don’t always enjoy working out. Some days I find it especially hard to keep moving through an indoor cardio workout. When I’m tired, these workouts can be torture!

Over the years I have found a few ‘tricks’ to distract me enough to keep me on the caridio machines, to include:

• Scouting out a machine next to someone to strike up a conversation (I affectionately call these people my ‘cardio victims’)

• Plugging into some fast-paced, upbeat tunes

• Watching a good show/movie on TV (if available)

• Covering up the clock on the cardio machine’s display so I don’t know how much time remains
• Sifting through a juicy magazine with lots of pictures or reading a specific number of pages/chapters in a captivating book

Keeping up the pace on the cardio machines is another challenge. To up the ante on a slow-moving day, I break out the time into intervals. Specifically, I alternate my pace with quick bursts of high intensity followed by a moderate, ‘recovery’ intensity. When listening to music, I may change paces with each song. If that’s too grueling, I use the clock (e.g., 30 seconds super fast followed by 30 seconds moderate pace). While watching TV, I might use commercials as my cue to pick up the pace.

This summer’s Olympic TV programming presented a great opportunity to motivate me to work harder. In addition to admiring their sculpted physiques, watching the men’s 400 meter qualifying races, I was inspired to pick up my pace for (approximately) 40 seconds. I raced while they raced! How cool is that? OK, clearly they traveled much farther than I did during that time, but for a brief moment, I was racing with the Olympians! How about you, what tricks do you have for staying motivated through your workout? Post them here:



Kerri L. Mikeska, NASM-CPT
What has your body done for you today? What have you done for it?

Separating Work from Workout

Have you ever seen people the gym who spend more time texting and talking on their cell phones than working out? This is one of my greatest fitness pet peeves. Whenever I witness this scenario I think to myself, “What could possibly be so important that it can’t wait until you finish exercising? Why are you letting something else come before self-care”? Well folks, I am humbled to admit that I am guilty of my own pet peeve.

The past couple months my work schedule has fluctuated a lot. While waiting for the green light to start a new full time client assignment, I’ve been filling my time with a variety of intermittent and temporary projects. Some of these assignments were in an office setting and required a fairly set schedule. However, for the most part, I’ve been working remotely with a very loose schedule.

While this much flexibility can be a luxury at times (Hey, who doesn’t love working in tee shirts and shorts?!?), it didn’t take long for me to appreciate a typical 9-5 workday at the office. What I discovered is the less structured my workday, the more difficult it is for me to separate my work from workout activities. The result: my workouts suffer!

To provide a reference point, here is a side-by-side comparison of how I approach my workouts on structured and non-structured workdays:

Time Structured Workday

0:00  wake 

0:15  eat pre-workout fuel

0:30  check email, flag action items

1:00  arrive at gym, quick warm-up

1:15  begin focused, intense strength and/or cardio workout

2:30  shower, depart for work

2:45  eat post-workout fuel

3:00  arrive at office; begin workday

Time Unstructured Workday
0:00  wake

0:15  eat pre-workout fuel

0:30  check email

1:00  respond to emails; tackle a few work items

1:30  return and schedule calls

2:30  arrive at gym; begin 'light' cardio warm-up

2:45  slow down pace on the cardio machine to read & respond to incoming emails from cell phone

3:00  intermittently stop warm-up session to make and answer calls

3:30  begin strength training

4:00  stop and refuel from hunger

4:30  check email, make and answer calls

5:00  give up on working out; depart gym to get back to work tasks, etc.

There are a few key issues to point between the two scenarios. As you see, when I don’t have to report to an office at a specific time, my workouts begin much later and are much less focused. By the time I get to the gym, I am fully engaged in work, making it hard for me to focus on my workout.

My workouts also lose momentum due to frequent distractions from reading and responding to emails, engaging in phone calls and re-fueling. Though I still eat my normal pre-workout meal, it’s not enough to sustain me through my whole exercise routine. The deferred gym arrival and extended cardio warm-up depletes my energy. I am diligent in bringing a cooler with extra food, but my need to refuel so I can get through the intense strength portion of my workout adds to unwelcomed interruptions and lost momentum.

Overall, despite spending more time at the gym on non-structured work days, my workouts are less focused, less efficient, and less effective. In turn, this leaves me frustrated, disappointed, and at times, resentful – particularly since I have noticed my fitness level and desired results have declined.

The significance of my observations was confirmed when I got the call to report for duty for my new full time assignment a few weeks ago. My new schedule is uber-rigid in that, I now have a 70 mile commute that zaps a good 3-4 hours of my day. In order to squeeze in any exercise into my day I have to be fast and furious. This means my cell phone stays in the locker, and my limited time at the gym is spent exercising. There is no time for phone calls, emails, or other distractions. Now, my time at the gym is my workout time. I maximize and own this time, putting every ounce of effort into my workout to make it count. What a drastic difference! After week one, my muscles were noticeably ‘tweaked’ and I was actually more energized!

If you find your work or any non-fitness related distractions starting to take over your workout, take a lesson from me: put down the phone, take a deep breath, and reclaim this time for your health! You’re worth it!

Kerri L. Mikeska, NASM-CPT
Mikeska_Kerri@bah.com
What has your body done for you today? What have you done for it?

Feeling Crabby?

Call me shellfish, but when it comes to entertaining, I don’t want to spend a lot of time cooking. I want to minimize my time in the kitchen and maximize my time enjoying the company. Fortunately, my favorite summer entrée, crab cakes, is easy to make.

Here is a lighter version of Clyde’s restaurant original crab cake recipe. These take minimal time to make and can be prepped in advanced (chilled), then broiled or pan-seared when guests arrive. I serve these with a few simple side dishes to make a balanced, nourishing meal. Some of my favorite crab cake companions: steamed asparagus, spinach salad topped with fresh fruit (pineapple, strawberries, blackberries, blueberries), whole grain rice, and fresh corn on the cob.

Recipe for: Crab Cakes (Makes 2 servings) Ingredients Directions ·         1 lb. (16 oz.) jumbo lump crab meat ·         ¼ c. fat free mayo ·         1 Tbsp. water ·         2 tsp. Old Bay seasoning ·         1 Tbsp. Dijon mustard ·         1 Tbsp. chopped parsley ·         4 saltine crackers*  *Gluten-free bread crumbs may be substituted for saltines. This recipe was inspired by Clyde’s restaurant. ·         Pick crab meat over to remove excess shells and cartilage ·         Combine the mayo, Old Bay parsley, mustard and water until smooth ·         Add the mayo mixture to the crab meat and mix, being careful not to break up the lumps of crab meat ·         With your hands, break up the saltines into crumbs and mix into the crab mixture ·         Form into four patties and pan-fry or broil the cakes until golden brown NUTRITIONAL INFORMATION: Serving size: 2 crab cakes Calories: 230 / Fat: 0 g / Protein: 44 g

De-Stress to Be Your Best!

Have you ever had one of those days (or weeks, or months) where it seems like life is all work and no play? You know, when you’re working nonstop, your to-do list never ends, you’re being pulled in multiple directions, and there’s little distinction between the work week and weekend, let alone between one day and the next?

You feel like you’re on a hamster wheel getting nowhere but tired, and life has become an exhaustive blur. Managing work, family, and personal obligations becomes overwhelming. Just thinking about the things that used to bring you respite and joy feels like a cruel joke.


Eventually, you become less productive, start harboring resentments, and the little things in life that once brought you joy become nuisances. Whenever we get to the point where we are no longer enjoying life - and are able to recognize this – it becomes clear we cannot continue like this.


In a perfect world, there would always be balance in our work and play time. However, that’s unrealistic for most of us. More often than not, we have to work more and play less. However, in order for us to be our best, it’s critical to take time out for ourselves and remember there is more to life than work, work, work!


As a self-proclaimed “human doing” (vs. human being) I’d like to share a few ways I try to enjoy life a bit more:


Pet therapy: No matter how bad I may feel, whenever I pick up my cat, watch her roll around in catnip, chase her tail, or play, life is good. It’s especially hard to stay stressed or upset when I hear her purrrrrr.


Reach out and hug someone (or let them hug you): Apparently I’m not always fun to be around when I’m stressed. Shamefully, I have been known to resist a loving hug from loved ones during these times. Ironically, this is when I need it most. Research has shown a simple touch (a hand hold, a hug) releases endorphins and has a calming effect.


Reach out and call someone: Pick up the phone and call someone you’ve not talked to in a while. Just hearing a loved one’s voice can be uplifting. Instead of making it a venting session, find out what’s new with your friend or relative.

Stop and Smell the Roses -literally: Whenever I run errands at Costco, in addition to enjoying all the tasty samples, I make a point to stop and “sample” their roses. They are beautiful to look at and they smell wonderful. Even though I’m doing a weekly chore, the roses remind me beauty can be found all around me. I just have to take a moment to notice and enjoy it.


Redefine your down time: Though it may not be very romantic for some folks, it’s not uncommon for my husband and me to run errands together on the weekend. At times this may be our only “quality time” together for the week. Sometimes a quick break for a coffee and ice cream, or a walk around the neighborhood serves as a de-stressor, enabling us to focus on each other rather than work.


Rent a fun movie: There’s nothing like a good belly laugh to make you feel better. Whether it’s a comedy or a pick-me-up flick, sometimes a little diversion to “la-la” land via the big (or little) screen can give your mind a break when you’re feeling burned out.

Play like a kid: There are a few “childhood” play activities that are foolproof in making me laugh and smile: skipping, hula-hooping, singing, and two recent indulgences: sneaking into a moon bounce and visiting Rebounderz (http://rebounderzsterling.com) to jump on a trampoline. Hey, who says we have to grow up?


If you have any favorite ways to de-stress, pass them along! 


Kerri L. Mikeska, MHRM, PHR, NASM-CPT

What has your body done for you today? What have you done for it?
http://www.completefitnessconcepts.com/

Are you turning into a Teletubby?

When I started working at a consulting firm last March, I had to adapt and acclimate myself to a much different work environment from which I am accustomed, to include working from home on occasion. While this can be a dream scenario for some, I quickly discovered telecommuting has its’ challenges, too. 

After a few days at home, working several hours non-stop, with minimal breaks, I found myself feeling physically horrible, and going stir crazy. There was little separation between work and home, and my days were beginning to blur. Despite maintaining regular bathing rituals and a daily visit to the gym, I felt stale and isolated.  The monotony of staring at numbers for a QC task was making me loopy and fatigued. To get energy, I reached for fast-digesting, empty calorie foods to keep going. As deadlines approached, I craved more empty carbs! My body ached from hardly moving. I needed a break. I needed to move. I needed fresh air. I needed it fast! I stepped away from my laptop for a much needed break and reflected on how I was feeling. That’s when it dawned on me: I was turning into a Teletubby!!

The term Teletubby is a reference to blob-shaped puppets from a BBC kids show in the 1990s, but it also reflected how I felt and was starting to look after staring at my computer all day, fueling myself with junk and barely moving. That’s when I realized, telecommuting – despite its’ alluring appeal – presents some challenges for staying healthy, just like the typical office environment.

Along with a need to create and adopt new structure and balance strategies in my workday, I discovered it was equally important for me to implement some new ‘workplace’ wellness behaviors to maximize my effectiveness when working at home. Based on my experience, here are some tips for staying fit (and sane) when working from home:

• Take regular breaks to give your eyeballs a rest and get the blood and oxygen flowing to your brain and limbs
• Every hour or so, climb the stairs, do a set of 100 jumping jacks, or squat in place for a minute
• Run outside to get the mail
• Set up a standing workstation so you’re not sitting all day
• Incorporate household chores into your breaks (load the washer, switch clothes to the dryer, fold and put away clothes; sweep and dust one room at a time; make the bed)
• Stay hydrated and fueled with nourishing foods
• Do not keep unhealthy snack foods in the house
• Do not keep unhealthy snack foods in the house (this one’s worth repeating)
• When you reach for a snack, ask yourself, “Am I really hungry – or just stress noshing?”
• Take out the garbage (and toss any junk food that may contribute to low productivity or a Teletubby physique)
• Play with your pet (play catch with your canine; lure your feline to attack and chase toys) 
• Set a reasonable and realistic start and end to your workday and stick to it  
• Pick up the phone or send a funny note to a colleague when you’re feeling isolated
• Spy on your neighbors and pick up some new landscaping/home decorating ideas

Admittedly, the last two items are a little off the wall, but I am writing this after a day of being cooped up inside. On that note, it’s time for me to sign off and call it a day.

Kerri L. Mikeska, MHRM, PHR, NASM-CPT

What has your body done for you today? What have you done for it?

http://www.completefitnessconcepts.com/

In the Mood for Comfort Food?

As a native Minnesotan, casseroles are a standard dinner entrée. Growing up in my family, I recall more meals than not where a casserole was the main (if not only) dinner item. While they were comforting and filling, particularly in the cold winter months, most of the family recipes I have are loaded with fat and somewhat lacking in nutrients.

Here’s a recipe I found in Oxygen magazine last year that is not only comforting, it’s packed with nourishment, too. It’s so well balanced – packed with whole grains, veggies, protein, and dairy – it is allowed to be a stand-alone meal in my home.

While it requires a little extra “kick” (a.k.a. hot sauce) to satisfy my husband’s taste buds, this recipe meets a critical requirement for our household: it’s gluten-free.  

The left-overs aren’t too shabby either. Since we make up a two-person household, whenever I make this recipe I serve two servings of the dish to my husband (he’s blessed with a physically demanding occupation and a metabolism to it back it up), while I serve a single serving for myself and immediately store the remaining serving  for my dinner the next night. Enjoy! 

Recipe for: Tuna-No-Noodle Casserole _{(Makes 4 servings) Gluten Free!}

To prepare: Preheat oven 400 degrees. Spray an 8”x 8” dish with non-stick cooking spray.

Ingredients

Directions

·        Non-stick cooking spray ·        1 small sweet potato ·        6 Tbsp. Parmesan cheese ·        1 Tbsp. canola mayo ·        1 tsp. Dijon mustard ·        1 tsp. garlic powder ·        1 tsp. ground black pepper ·        1 cups low fat milk ·        1 tsp. olive oil ·        1 half onion, chopped (optional) ·        1 cup frozen peas ·        2 cups cooked brown rice ·        1 7 oz. can tuna, drained and flaked For extra flavor variety, add cayenne pepper, tabasco sauce, and/or low fat shredded cheddar cheese. This recipe is from the April 2011 edition of Oxygen magazine.

·     Peel sweet potato, heat in microwave and mash well with a  fork. Set aside. ·     In a large mixing bowl, mix cheese, mayo, mustard, garlic powder, pepper and milk. ·     Add mashed potato and blend well to get a creamy, orange sauce. ·     Heat oil in a small skillet. ·     Sauté onion until soft, about two minutes. ·     Add peas. Add brown rice to reheat. Then stir in sweet potato mix. ·     Add tuna and mix to combine. ·     Bake in oven for 20 minutes at 400 degrees ·     Place everything in an 8 x 8-inch baking dish and bake for 20 minutes. ·     Serve on a bed of steamed spinach. NUTRITIONAL INFORMATION: Serving size: 1/4 dish Calories: 330 / Fat: 6 g / Protein: 25 g / Fiber: 8 g / Carb: 45

Kerri L. Mikeska, MHRM, PHR, NASM-CPT

What has your body done for you today? What have you done for it?

http://www.completefitnessconcepts.com/

Fail to Plan, Plan to Fail

Most of us have heard the phrase “Fail to plan, plan to fail” and experienced its impact first-hand at some point in our lives. I suspect very few of us can argue with the truth in this statement. When it comes to health & fitness, I am fortunate to say I have reaped the benefits of setting aside time each week to plan my workouts and meals (higher energy and productivity, greater confidence, quality sleep). On the contrary, I have also experienced the havoc that can occur when I don’t devote a little extra time to plan ahead (poor eating habits and less focused workouts, resulting in increased fatigue, stress, irritability, head and muscle aches, and digestive distress).

For me, planning my workouts and time to exercise is not so difficult. However, when it comes to consistently eating well, and sticking to a good plan, it’s a whole other story. Even though I’m a cooler-toting girl at the office, recently I noticed my late afternoon, evening, and weekend eating habits were in need an “extreme makeover”.

After careful scrutiny and reflection of my eating habits, I identified some potential problem areas and triggers. Here are my findings and the actions I’m taking to get my eating behaviors back on the right track:

 

 

Scenario 1 - The Office: Around 4:00 each afternoon I get the munchies for something sweet. Even if I have a healthy snack in my cooler, I gravitate toward the free-for-all office treats (e.g., troughs of candy welcoming visitors at every other cubicle, and left-over trays of bagels, pastries, and cookie platters from meetings). When I give into these cravings, I find myself elated for a half hour or so, but then shortly thereafter I’m crashing and wanting more.

Potential problems/triggers:  I may not be eating enough earlier in the day and truly need more fuel to have energy to get through the rest of the afternoon. By 4:00 pm, I’ve usually been sitting for a few hours, trying to accomplish all the things on my “to-do” list before I leave the office. Feelings of stress, extended inactivity, and thirst may be playing a role.

Makeover action: I now make a point to eat every 3-4 hours throughout the day to help prevent extreme hunger. To curb my sweet-tooth cravings, I make sure there’s a sweet and satisfying food item in my cooler for my late afternoon snack and pair it with a lean protein to ensure I am satiated until dinner. Before I grab a snack, I take a moment to confirm I’m actually hungry. Sometimes I just need to get up, stretch, and hydrate (thirst is often mistaken for hunger). If I still have the munchies after I climb a few flights and refill my water bottle, it’s time for my late afternoon snack.  

Scenario 2 - Weeknights: As soon as I get home I’m famished! Instead of taking time to prep a healthy meal, I go straight for any quick and crunchy convenience food in the house (cereal, baked tortilla chips, etc.).

Potential problems/triggers: Like my afternoon slump, I may need to eat more during the day. Stress is also a likely factor as I find myself noshing on chips while I catch up on emails and work at my laptop and scurry around the house getting ready for the next day. My husband also pointed out, I may not be getting enough whole grains in my diet. (Ever since our house became gluten free our house has been void of many of our former staple foods like breads, bagels, and pasta). 

Makeover action: I am now adding more to my cooler and eating at regular intervals throughout the day. In addition to my daytime meals, I now prep my dinners for the week on Sundays so they are ready to go in the microwave as soon as I get home. To satisfy my crunchy food cravings, I include a portioned-controlled size of whole grain chips or cereal.

Scenario 3 - Weekends: Saturdays I start my day at the gym then spend the rest of the afternoon on-the-go running errands. I don’t leave the house without a pre-workout mini-meal and a full water bottle, but then I’m running on empty. In absence of regularly convenient water fountains, I nurse my 24 oz. water bottle all day - a fraction of what my body needs - and rely on the occasional grocery store or Costco samples to refuel. Energy depleted, I end up making low-nutrient snack food impulse purchases to recharge, rarely enough to satiate. When I finally get home my head is pounding, I’m cranky, tired and famished! 

Potential problems/triggers: Clearly the lack of hydration and substantive fuel is contributing to my headaches, fatigue, and mood. Waiting too long to eat could also explain my impulse junk food purchases.

Makeover action: I now treat Saturdays like any other weekday and pack a full cooler before I head out the door to ensure I have enough substantive, nourishing food in my body to keep me energized all day. I pack a second water bottle and invested in a HydraCoach to monitor and remind me how much water I need to drink throughout the day. 

In the midst of my eating plan make-over, I came across a brochure highlighting key benefits of having an eating plan: it frees up our time and energy spent thinking about food, thereby reducing the chances of making poor choices in the moment, and minimizes the likelihood of making those choices in an emotional state. For those of us who eat for reasons other than hunger (stress, anxiety, boredom, loneliness, grief, depression, or habit – because the food is there) this speaks volumes! Having and sticking to an eating plan significantly removes the emotion out of eating.

The brochure suggested writing out your eating plan and for extra measure, sharing it with someone who can provide accountability, encouragement, and objective feedback. An accountability partner may spot behavior trends you do not recognize or care to admit on your own. Finally, it recommended keeping your eating plan flexible. If it’s too rigid, it may backfire. Like you, an eating plan will change over time. If you find you’re having trouble sticking to your plan, you may need to go back to the drawing board to see what is or isn’t working – and adjust accordingly.

Applying this information to my findings, I’ve taken a few more steps to ensure my eating plan is more specific, satisfying, and flexible. It is has helped me get back on track, stay focused, and become more aware of what I’m eating, why I’m eating, and how it impacts my mind, body, and spirit.

Stay tuned for a tasty dinner dish that can be prepped in advance.

 

 

Kerri L. Mikeska, MHRM, PHR, NASM-CPT

What has your body done for you today? What have you done for it?

http://www.completefitnessconcepts.com/

Get Your Veggies!

 If there is a way to do something more efficiently, I will find it. This holds true when it comes to getting enough nutrients in my diet. Smoothies are one of the easiest ways to make a nutrient-packed meal (or snack) that can be made in advance, frozen, and ready to grab & go.

Using Greek yogurt as a protein-packed “base”, you can easily get 2-3 servings of the recommended daily allowance of fruits & vegetables by adding a colorful assortment of your favorite fruits and juices. For even more nourishment, I dare you to include a veggie in smoothies by adding a handful of spinach (seriously)! I know, it sounds terrible (and I’ll admit, it may look a little funny), but I assure you, it tastes delicious!

The following recipe can be tweaked according to your taste buds. However, in general, I recommend the following ingredients to get you started.

If you have any favorite nutrient-packed convenient meal recipes you’d like to share, pass them along! 

Recipe for: Spinach Smoothie (No really, it’s good!) (Makes 1 serving)

This recipe is highly adaptable. Select from a variety of yogurts (preferably low or non-fat with no artificial ingredients or sweeteners) and fruits, according to on your taste preferences. Mango & pineapple adds a tropical twist, while frozen mixed berries are easy and convenient.

Ingredients

Directions

·         1 single-serve container of plain or vanilla Greek yogurt (6 -8 oz.) ·         ¼ c. frozen or fresh mixed berries ·         ½ banana ·         1 handful of baby spinach leaves, torn into pieces ·         ¼ c. 100% citrus fruit juice (orange, pineapple)

·         Empty one container of yogurt into a blender ·         Add ½ - 1 c. fresh or frozen fruit ·         Add ¼ c. fruit juice (optional, for flavor and/or more liquid consistency) ·         Add 1 handful of baby spinach leaves (torn into pieces) ·         Blend ingredients until mixed well and desired consistency ·         Add juice or ice for a thinner consistency ·         Add stevia extract if needed for sweeter taste (e.g., if using plain  Greek yogurt)

Kerri L. Mikeska, MHRM, PHR, NASM-CPT

What has your body done for you today? What have you done for it?

http://www.completefitnessconcepts.com

 

Flossing and Fitness: There is a Connection!

Exercising is like flossing teeth, it can be tedious and time-consuming, but after you do it, you always feel better. Additionally, like flossing your teeth, exercise is something you have to do regularly. When you don’t, the negative consequences on your health are profound.

To help make exercise a habit much like your daily flossing routine, I’d like to expound on making time for exercise and planning workouts.

While I have established a daily exercise routine, I realize this habit does not come easily to everyone. For this reason, I’d like to share a few tips to for starting, and following a fitness plan.

Mark your calendar - Literally, block out time on your calendar when you will exercise. This is your personal care-taking time. Make your health a priority!

Find an activity you enjoy (or at least, don’t detest) so you’re

more likely to follow through and do it regularly.

Make it convenient - Locate a gym or fitness class that is on your

way to/from work – or use facilities at the office.

Start small by setting realistic, attainable goals. For example,

commit to exercising two days each week or take a 10 minute

walk after lunch each afternoon. Gradually progress by adding more days

or time to your fitness routine.

Be prepared by having your workout gear ready to go each day. Set out your gear each night so you can grab it and go each morning.

Outline your workouts in advance so you don’t have to think about it in the moment. There are many cool fitness web applications or pen & paper journals available to record and track your workouts fitness progress.

Be flexible and improvise if needed. There may be some days when you can’t exercise until the end of the day, or can’t get in a full workout. Doing something is better than nothing.

Eventually, planning and sticking to a fitness routine will become a habit. There are a plethora of benefits you will notice immediately (increased energy, focus, creativity, productivity, confidence, quality sleep). These rewards will continue to increase, the longer you stick with your plan.

Conversely, once you form this habit, you will notice how not taking time out to exercise can put you in a “funk”. I was recently reminded of this truth after spending several consecutive uber-long days working on client site, followed by long hours at home devoted to non-billable work and personal obligations. To “save” time, I sacrificed my mid-day workouts a few days and regretted this decision each time. On these days, I was noticeably more tired, achy, agitated, resentful, less focused, and ultimately, less productive. Had I stuck to my commitment to take 30 minutes for myself to take a walk and get some fresh air, I would have been in a much happier, more productive state.

I am the first to admit, exercise is not always fun. (If it were, we’d all be doing it, right)?

If you have any tips for planning and sticking to a fitness routine, I encourage your comments.    

Kerri L. Mikeska, MHRM, PHR, NASM-CPT
What has your body done for you today? What have you done for it?

http://www.completefitnessconcepts.com/