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Moving in May with your Virtual Personal TrainerSubject: Movement Mission - 5/23/08 - Be an Example of Health to Your KidsTestimoinal: Cardio Cleaning! I've done what I call "cardio cleaning" before, but never with Jonathan's interval workout mp3 going, and the heart rate moniter strapped on! I had a whole weeks worth of Flylady missions and 5 beds to strip and wash, and a kitchen table's worth of laundry to put away. Well, here are the stats: 30 minutes Max Heart Rate 183 Average Heart Rate: 155 Calories burned: 333 When I had to stand and fold - I'd march/jog in place. When I was going for an interval, I'd sprint putting one pile away at a time, or stripping one thing off the bed and bringing it to the washer, when I had a "rest time" - I'd do something easy in the bathroom - like shine the sink & mirrors, do my swish & swipe, switch out the towels, etc. I can't believe how fast the time flew, and how much better my house looks & how much better I feel & that's 333 calories burned! - Niala FlyBaby in North Carolina Good Morning No Excuse Ladies, This is Jonathan Roche writing - your Virtual Personal Trainer. I hope you are doing well and are excited for Memorial Day Weekend. If you are a Mom, please take the time to read my article below about being an example of health to your kids. I suggest you try out Niala's approach to interval training: cardio cleaning. You can do today's interval workout while cleaning your house. All you have to do is shift back and forth between pushing (working harder) for a few minutes and then taking is slow for a minute or two. Nothing complicated or stressful - just fitting beautiful movement into your daily activities - SO GET YOU HOUSE IN ORDER WHILE IMPROVING YOUR HEALTH! THIS IS A TRUE WIN-WIN! TODAY' MOVEMENT MISSION: INTERVALS! Interval workouts help you BURN 30% MORE CALORIES THAN EXERCISING AT ONE SET PACE AND CAN LEAVE YOUR METABOLISM ELEVATED FOR UP TO 12 HOURS AFTER EACH WORKOUT. You can print out our free sample 25 minute interval workout (but please note that even doing 5 minutes is a GREAT START) by going to: www.momentumfs.com/flylady/ You deserve to have tons of energy, to feel good about yourself and to be health. SO PLEASE INVEST IN YOURSELF AND MAKE TODAY'S WORKOUT HAPPEN! You will feel great when you are done - I promise! IF YOU HAVE TIME TO SPEND ONLINE OR WATCHING TV TODAY, THAN YOU DON'T HAVE ANY EXCUSES FOR MISSING THIS WORKOUT! Sorry for the tough love, but it is true. Please make sure to enter your exercise minutes for the FlyLady Virtual Walking Tour of the World: http://www.flylady.net/pages/byhc_1.asp BE AN EXAMPLE OF HEALTH TO YOUR KIDS! By Jonathan Roche, Founder & CEO of Breakthrough Health & Fitness The old adage about losing weight is "do it for yourself," although noble, this usually is not true - and there is nothing wrong with that. Your weight affects the people around you (your loved ones) in several ways that most do not realize. There are many reasons why people lose weight: for their wedding, to impress that special someone, getting prepared for the beach, and even trying to attempt the impossible: fitting into those 10-year old pants for their high school reunion. Unfortunately for them, potentially the best reason to lose weight is unknown: to help their child's future. A parent's weight and lifestyle has a large effect on their child's activity level, eating habits, and outlook on weight. So when you get to work tomorrow morning take the stairs instead of the elevator, have popcorn with no butter at the movie theatre, and go play catch with your child so both of you can fit a little exercise into your lives. ht not be fair, after all most moms and dads around the country already live their lives around their children. Asking you to watch your weight is just one more responsibility that you think you do not have time for. However, the statistics are frightening: According to The American Academy of Child & Adolescent Psychiatry, a child with one obese parent is 50% likely to become obese. A child with two obese parents is 80% likely to be become obese. These numbers are scary, but sadly, they are true. The sad part is that obesity (being approximately 30 pounds overweight) increases a person's chances of diabetes, high blood pressure, heart disease and some cancers. There are many positive qualities that you work hard to pass on to your children: treating people correctly, a strong work ethic, studying, doing the right thing, etc., but sadly and unfortunately, most Americans pass on their health and weight problems as well. I am not trying to add more stress into your life, being a parent comes with major responsibility as it is, but making a positive decision about your health will significantly benefit your children. If the idea of being a grand or GREAT grand parent isn't enough, then get healthy so that your children have a chance to someday tell stories to their grandchildren. So the next time you think about driving to the store down the block, or eating that extra piece of pie, keep your children in mind. Remember, it is okay to get healthy for others as well as yourself: do it for you, do it for your parents, do it for your spouse, and do it for your children. Their health and the role model you are for them should keep you motivated to adapt a healthy lifestyle. It is one of the best things you can do for your family. Please remember these important keys to success: - Take Baby Steps - Avoid Making Excuses - STAY POSITIVE!!!!!!!!!!!!!!!!!!!!!!!!!!!!! - Be Proud of Yourself when you are done exercising - HAVE FUN! Take care ladies, Jonathan aka "Your Biggest Fan" [Home] [Join FlyLady] [Contact Us] [About FlyLady] [Privacy Statement] [Terms & Conditions] FlyLady.net "This is FlyLady's List that has grown by leaps and bounds..." Copyright 2001 - 2008 FlyLady and Company, Inc. 
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