All Or Nothing At All?

STL Fitness and Body Mechanx
no time? no problem STL Fitness & Body Mechanx

There are folk out there who want to have a great physique but they think they have a day chock full of activities. Well don’t we all. I see how people scurry around all day and their head seems to be about to explode. My  clients who I have at least twice a week feel that if they come to their workouts that’s all they should be doing. Well we know in our heart of hearts that that is far from the truth. Besides our eating habits are not  made up of model choices, so we know we need more than just two hours a week of exercise. One pound has 3,500 calories, hence we know that within one week the average adult will consume more than that.

Of course there are those who spend a lot of their time engaging in “Iron Man” marathons, going for power walks, doing obstacle courses and more. There are those who go to the pool for power walks, but ends up being a “power talk”. At which time they wonder after a while why they aren’t making any changes in their physical appearance. It becomes very frustrating to the point they sometimes forgo it and from time to time may come back to it sporadically. This will likely lead to aborting their workout completely, which will lead to slowly adding more pounds and buying larger sized clothes.

Well we all have hectic schedules but there are 24 hours in each day and if you can get just a little creative, you can carve out at least ten to fifteen minutes four days a week to start to do some kind of movements to burn some calories with only a few exercises. If you made just a little effort for two weeks, you would become motivated to continue, because you will start to feel more energetic just for starters. After this you will probably find that you’re able to rest better at night when you go to bed. That in itself is enough to stay the course; after all who doesn’t want to feel good and get a good night sleep? If your love life has lost its flame it can help rekindle it; and I can hear you smile.

These moves can be done in 15-20 minutes, and who doesn’t have this small amount of time 3-4 times a week if you’re serious, that’s a small price to pay for feeling better. The reason it will take just a few minutes is because all of the exercises are “compound exercises” which means you are using more that one muscle group simultaneously; hence you are burning twice as many calories than if you’re isolating muscles individually. The movements based on this article are as follows::

Squat– This can be done just standing with your feet a little wider than your hips, standing with your back absolutely straight and abs fully contracting. As you descend squat no lower than thighs parallel to the floor and back straight, to counter balance extend your arms in front and hold for one count and come back up, pushing through your heels. You may do this exercise with a pair of dumbbells hanging at your side but don’t raise them on your descent but let them hang at your side. Your are using your abs, shoulders, quads, hamstrings and calves. Do 10 to 15 reps and go directly to the next exercise.

Standing Bent Over Row– Take a pair of dumbbells that you can handle and is challenging, holding them at your side. Bend your knees to about 25 degrees, lean forward from your hips and your back absolutely straight. Hold your abdominal contraction throughout  the movement; inhale as you lower the dumbbells and exhale as you row them to your torso. Complete 12 to 15 reps.

There are three more exercises to look for in Fitness Magazine.  Good luck in your quest to stay fit even if you don’t have a lot of time. Just remember all you need to do is be consistent and  “stay focused” and you will get to your goal.

So you see there is time within your week to exercise. So if you don’t have an hour to go to the gym no  problem; you can make the time to give these exercises a try. From doing nothing to doing these exercises you are beginning to burn some calories and you will start to love yourself again when you start to see the results at Fitness Magazine.

Thanks for taking the time to browse my post. If you have any questions, I invite you to go to my website, Healthy living is yours with just a little effort!

4 thoughts on “All Or Nothing At All?”

    • Hi Clinton;
      Thanks for your response to my article. I have been off the scene for awhile and I am back with more ammunition to share with my readers. I am on a mission to keep the public on track to better fitness and well-being

    • I really appreciate your comment. I know I’m not consistent with my posts but I’m involve with a few other things. I’m making a pact to be more visible and be here for my readers. Thanks again!!


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What makes a great personal trainer? I think it is someone like Sam Lindsey who taught me that engaging your core is one of the most important things you can work on before working with weights or doing cardio. Sam has the best workout routines. Never, ever the same. Never, ever boring.

I started working with Sam when I was in my 60’s so I can personally state it is never too late to start a workout program. Consistency is the key. Sam has been my trainer for over 12 years and I never walked out of a training session with him thinking it was a waste of time.

I highly recommend Sam whether you hire him once a week or once a day, you will stand straighter, walk further, have more stamina and just feel and look better than you did.

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