MAY’S TIPS BY NIC - 2009 Mix It Up

This doesn’t just mean how many repetitions or how much weight. Mixing it up is about what your goal is and how you’re going to reach it. It doesn’t matter what your goal is, as long as it’s yours and not someone else’s. When it’s someone else’s, then your heart isn’t invested and you won’t maintain your goal, until you make it yours.

So here we go: This is what I mean when I say ‘Mix It Up’:

7 day a week workout:

1. Monday   - Stretch / Cardio workout - Stepper, bicycle, treadmill, stair climber

15 min on each or 20 on 3 or 30 on 2

1. Tuesday   -   Full body weight work out - Your choice

- Biceps & Triceps
- Chest - Flies & Press
- Back - Flies & Row
- Abs - Always - Crunch/leg or knee lifts/oblique twists
- Legs - Ball Squats - Regular & Plie’

1. Wednesday  -  Cardio workout / Yoga
2. Thursday  - Full body weight work out -Your choice / same muscle groups
3. Friday  -  Cardio workout w/stretching
4. Saturday  -  Pilate & Yoga/stretching
5. Sunday   -   Stretch - lite 10 to 15 min & rest day

*Do not rest in between weight workouts, but do not race either. Move smoothly from each muscle group, doing 1 set for each muscle group then go back and do a second set. If you have time and your body is not tired go ahead and do a 3rd set.

** If you are just beginning start with 1 set of 8. Then increase to 2 sets of 8, 2 sets of 10, 3 sets of 8 or 2 sets of 12 - you get the idea.

***For your cardio workout days chose different machines &/or length of times on machines.
Mix it up!

If you have any questions, please feel free to give me a call 760.272.4429.