Make time for breakfast.  Breakfast sparks your metabolism and gives you energy to start the day off right.  Make sure you keep it balanced.  Carbohydrates for energy, protein for active muscles and good fat to serve as catalyst for nutrient absorption.

High-Intensity Interval Training 

Interavals of high-intensity, then rest is the key here.  You can do interval training with just about any traditional cardio exercise.  Here's one of my favorites.

Tabata Protocol with Squat Jumps

The Squat Jump is performed just as it sounds.  Start with a squatting base (feet shoulder with apart and knees slightly bent).  This is bodyweight only so place your hands behind your head.  Squat until parallel with the ground or floor. ( I like to do them on soft grass.  It is easier on the knees and feet).  Then blast up pushing through the ankles, knees and hips.  When you come down attempt to land on the front half of your feet and then onto your heels.  You can take a deep breath in between jumps and set yourself for the next jump or keep it going like a spring. 

1. Squat Jumps 20 sec.

rest 10 sec.

2. Squat Jumps 20 sec.

rest 10 sec.

3. Squat Jumps 20 sec.

rest 10 sec.

4. Squat Jumps 20 sec.

rest 10 sec.

5. Squat Jumps 20 sec.

rest 10 sec.

6. Squat Jumps 20 sec.

rest 10 sec.

7. Squat Jumps 20 sec.

rest 10 sec.

8. Squat Jumps 20 sec.

rest 10 sec.

Total time is 240 sec. or 4 minutes.   

 

During the 20 sec. work period try to work as intensely as possible.  This is the best way to reap all the benefits of the Tabata.  Due to the intensity, 2-3 sessions per week is sufficient.  Start out with bodyweight and as your work capacity builds up add some weight to the exercises.  You will burn more fat and build up endurance with the Tabata.  I only tell you this from my own experience and proven self-improvement doing the Tabata. Any questions at all, let me know. With you in success!   

Mike Guardiola 

Things are starting to fall into place everyday it seems.  For a moment I presupposed luck to be at play, but then I took a look at how much I have grown mentally in the past few years.  To me luck is just like the word day, or night, or any of those words you put good in front of, to be polite.  The tangible is in the process of doing, putting yourself out there and welcoming challenges.  You are only as great or as you let yourself be.  Positive Forward 

This is a phrase I came up with to stand for positive thinking and positive reaffirmation.  Positive Forward - A rally call to all the positive voices in one's mind to move forward crushing all negative voices along the way.

If you are having a bad day or someone in your daily life is negative.  Stop what you are doing and say, Positive Forward, to yourself.   The word Positive conjurs up good memories or things that make you happy and the negative junk gets overshadowed.  All too often we let the negative overshadow the positive.  This is the old way of thinking.  Positive Forward!

Park further away from the front door.

Parking further away allows you many benefits.  You can find a parking space faster, burn more calories by taking more steps to your destination, and you can even avoid dings on your door!

Bit of trivia here: The Japanese have known for years that 10,000 steps a day was a key to fitness. In fact, in Japan, where 10,000 steps is called manpo-kei, the average household actually owns 3 pedometers.
Walking 10,000 steps is the approximate equivalent of walking 5 miles. The distance covered depends on the length of your stride. That is why it is approximate.