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A "Super-Duper" Fitness Plan for 2009 |
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 I hope this year brings each of you peace, health, and lots of fun. I had a nice vacation. The family gathered on the west coast of Florida for two weeks. We had amazing weather and were able to enjoy the holidays as well as the great outdoors.
When I got back to NYC, someone asked me what my New Year’s Resolution was. Call me an oddball (trust me, many people have!) but I am not a big believer in the whole Resolution thing. I just think that if something needs to be changed in your life then you should tackle it head-on, right then and there, and not wait until the end of the year. So, the answer is…I don’t have a New Year’s Resolution.
But I do have my Super-Duper Mike Monroe Special 2009 Kick-Start Fitness Plan to share with you. (Like the slick title? I thought of it all by myself). This is a VERY simple plan and if you follow it I guarantee you will start your year off right. It consists of three elements—Diet, Strength, and Cardio. Try it for three months and see how you do.
The Diet: Eat three small meals a day. Each meal has one serving of protein, one serving of vegetable, and one serving of fruit. All servings are the size of your fist or smaller. Eat 2 small snacks each day. Each snack should be 100 calories or less. Eat a snack mid-morning and a second one mid-afternoon. Don’t eat after 8pm.
The Strength: Do this circuit ten times through without stopping. Each circuit is only three simple exercises. It should take about 20 minutes or less. Start with rep numbers that work for you. Build up your numbers until you can do 10 sets of 10 reps, of each exercise, all the way through without stopping. This circuit will burn fat and also produce lean muscle mass throughout your entire body. Do this workout three times a week.
1. Push-ups from knees. To make harder try doing full body push-ups.
2. Squats. Perform by reaching forward with the hands and squatting to touch your glutes to a chair or bench. To make harder, hold some light weights or a bottle of water in each hand.
3. Straight leg sit-ups with arms across chest. Legs are in the floor and hands are across the chest.To make harder bend your legs and put your feet on the floor.
The Cardio: Do 150-200 minutes of cardio each week. Cardio should be done at a perceived level of exertion between 6.5-8.0 (on a scale of 1 to 10 with 10 being complete exhaustion). You can do any form of cardio you want and can break it up however you want—just get the minutes in.
So there you have it. A fool-proof plan for success. Get to work on this NOW and don’t let your year slip away. I don’t want to hear that your 2010 Resolution is to get in shape!
Be great!
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Mike has over 10 years of experience in the fitness industry. His clients range from celebrities to athletes of every caliber to complete novices. His expertise lies in program design and creating fitness solutions for individuals and organizations. His broad base of knowledge, unique background and deep understanding of the human body, combined with an innate sense of creativity, enable him to build safe, effective and enjoyable workout programs. Mike’s experiences ranges from basic weight loss and general conditioning to injury rehab, pre- and post-natal protocols, as well as training for endurance events including triathlons, marathons and cycling events.. 
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