I know that all of you will be sad for I am leaving Monday the 3rd on vacation to Rhode Island. I will return on August 12th and be back training August 13th. So what do you do without me? Exercise of course!

I have provided each of you with a program to do on your own while I am on the beach and sipping margaritas. I will be thinking of you :)

This is a great opportunity for you to find your way in the gym on your own. Now of course I do not want you to get too comfortable, however every bird will learn to use his wings at some point in life. I would like each of you to fly high and far! (But not too far away from me.)

This week your fitness assignment is:

1. Resistance training: 2-4xs a week. Do the program that I have provided you. Rest at least 24 hours in between each workout. Workout with intensity, intention, and direct purpose. Use weight that challenges you for 15 reps. Rest minimally in between exercises and circuits. Push hard and be strong. Focus on form and technique. Remember to breath. Stand on the edge of yourself and exert the necessary effort it takes to produce long term results.
***If you are still apprehensive about working out on your own, please take classes. Check out the class schedule at www.pureaustin.com. This is a great way to get a workout in even when I am not standing by your side.

2. Cardiovascular training: 3-5, 35-60 minutes. If you chose to not do any resistance training on your own, then cardio will be your best friend and your secret weapon to keeping fit and conditioned. We all need more cardio. Cardio will burn the fat that sits on top of our muscles. Run, walk, bike, kickbox, spin, and swim. There are so many options for your cardio workout. Results come with consistent focus and action.

3. Nutrition: 5.5 days of eating lean, clean, and vital. We can do that. Remember, breakfast is the most important meal of the day. 400-600 calories. 40% protein, 40% carbohydrates, 20% healthy fat. If not fueled properly your body will store everything you put in your mouth. So, if you do not eat breakfast, and then you decide to eat an unhealthy meal for lunch, your body will store the fat latent calories because it thinks that it will go a long time again without fuel. You are a car. A car needs high octane fuel. Your body will stop running if it runs out of gas. Fumes will not do! Consume food that fuels your body. Eat for energy. Fuel for results.

When I am on vacation I will not have my computer. I will still be able to be reached on my blackberry, but I will not have access to your personal files. Please let me know by Monday if you have any particular questions about your exercise program. Of course I will be available to coach you through a lazy day if you need a pep talk!!!!!

So what are you going to do when I am gone?

Put your shoes on. Get to the gym. Check in. (I have cameras set up at the front desk:) Fill your water bottle. Warm up for 10 minutes. Know your game plan. Raise your heartrate. Keep it moderately high through out the workout. Stay focused and strong. Exercise with integrity. Have fun.

See you soon, in the gym..............