As I branch out on my own I’m trying to decide what the best business choice to make is;
Do I hire on at a club as a private contractor, I’d be running my own business and renting the use of the facility but have access to the clientele. Do I hire on at a [...]

I am an average women who reads a lot, raises a family, watches CSI and has always been lazy, vain and proud.
I also suffer from chronic lower back pain, fatigue and a childhood devoid of any athleticism.
Last year I decided to change all that and what I found was a conduit to change my life.
I [...]

Day 1 (Push)

Warm up
5 min
AMT
4

Cardio
30 min
Treadmill
6.2

Cool Down
5 min
Treadmill
4 – 3.5

Body Part

Exercise

Weight

Reps

Sets

Explosive
Squat Jump
n/a
15
2

Legs
Push side kicks
n/a
15
2

Chest/Arms
One-arm Cable Chest Press
30lbs
15
2

Shoulders
Push Press
12lbs
15
2

Legs
Squats
20lbs
15
2

Legs
Calf Raises
25lbs
15
2

Legs
Hip Bridge on ball
n/a
15
2

Shoulders
Truck Drivers
5lbs
15
2

Arms
Tricep Extensions
20lbs
15
2

Core
Woodchops
35lbs
15
2

Legs
Laying Abductions
n/a
15
2

Core
Wiggle Plank
45 seconds
-
2

Day 2 (Pull)

Warm up
5 min
Bicycle
4

Cardio
30 min
Treadmill
6.2

Cool Down
5 min
Treadmill
4 – 3.5

Body Part

Exercise

Weight

Reps

Sets

Explosive
Squat Jump
n/a
15
2

Back
Cable Rows (to chest)
40lbs
15
2

Back
Single-arm Pull Down
20lbs
15
2

Leg
Single-leg Lunge
20lbs
15
2

Legs
Hamstring curls on ball
n/a
15
2

Shoulders
Shrugs
20lbs
15
2

Back
Body Rows
n/a
15
2

Arms
Bicep Curls
15lbs
15
2

Arms
Rotator Cuff
20lbs
15
2

Core
Reverse Woodchops
35lbs
15
2

Legs
Laying Adductions
n/a
15
2

Core
Sit Ups
n/a
20
2

Day 3 [...]

STAGE ONE
4 Weeks to completion
(September 1st – September 28th)
Goal: Strengthen Connective Tissue & Build Endurance
Program Outline: 4 day split, 2 push and 2 pull with 2 days interval training, 1 rest day
Train For: Muscular Endurance
Intensity: 65%
Reps: 15-20
Sets: 2
Rest: 30 seconds between sets
Systems: Supersets? (push/pull)

STAGE TWO

8 Weeks to completion
(September 28th – November 23rd)
Goal: Increase Lean Muscle [...]

It’s just a few songs short of 2 hrs (approximately the length of my workouts) so I’ll probably throw in some Whitney Houston Remixes
** I ended up throwing in Love Songs (Bimbo Jones Dub) by Anjulie, it’s a little bit too The Odyssey but it will keep me going on the treadmill.

These are my recommendations based on my own experience being that person in the gym who doesn’t know what step to take next or requires that extra help with motivation or expertise.
First, hire someone you like. If you don’t connect to the person advising you on what to do you are less likely to listen [...]

I truly, deeply wish I played sports when I was a kid. Especially ballet, or gymnastics, even dance!
I’ve never been a “team player” kind of girl but those of us who trained our bodies when they were growing have light-years of advantage over the rest of us “just new to fitness in our middle age” [...]