6 Proactive Strategies for your Health Care

1st Strategy: Decide and Make it So. Your excuses aren’t helping you.

2. Change your routine or program every 3-4 weeks. This can be as simple as changing the sets, repetitions and tempo of movement and get your breathing right. Diaphragmatic breath and posture is key to a strong core.

3. Have one focus for each workout. Is it strength, conditioning? Or is it, “I want to feel better and lose weight? Write down your Goals, develop processes habits and just focus on today.

4. Know your weaknesses, issues and short comings in movement. Get tested with the Functional Movement Screen or NASM Overhead Squat frequently with a coach who is certified. Your not getting younger, be proactive.

5. Eat what you want and how you want, but remember it could it be different. Try and say your story is:
“I eat for wellness and custom performance for me. My fastest way to do that is to eliminate processed sugar and eat a well balanced whole food lifestyle.”
Ask for help / accountability from a coach or friend. You know you, what will work? Take Action!

6. Practice.


Fat Burning Workout

Metabolic Conditioning Workouts:
MetCons, are workouts that use 3 energy systems.
ATP-PC = All Out (example Sprint)
Glycolic = Push Pace (example Run)
Oxidative = Base Pace (example Walk)
Many methods of lifting weights or cardiovascular training can be useful for metabolic improvements, but the most popular form is High Intensity Interval Training, aka HIIT. The following workout is a combination of lifting weights, body weight exercises and machine based cardiovascular exercise routines.
Warm Up:
10 minutes – Flexibility, Mobility & Dynamic Movements
Body Weight:  6x (20 work / 10 rest )
*All sets back to back
A1 – Lunge Matrix
A2 – Bicep Curls
A3 – Static Bear Crawl
Resistance: 4x (30 work / 15 rest )
*Rest 1 minute after each set
B1 – 2 Dead Lift + 2 Squat Combo
B2 – Alternating DB/KB Shoulder Press
B3 – Dead Bug
B4 – Chest Press ( Any Variation )
B5 – Pull Ups (Any Variation )
Cardio (1x 40 sec) (1x 30 sec) (1x 15 sec) 
*Do all 4 sets then move on
*Rest (Ability level conditioning)
C1 – Bike
C2 – Rower
C3 – Run in Place, Butt Kicks, High Knees
C4 – MB Chest Throw / Wall Balls , Slam

Cool Down
Low Heart Rate Activity
Foam Roll & Stretch

Veterans Day 2016- Raven Stream Elementary School, New Prague MN.


Vision becomes Reality


Find that place where your VISION grows into your


“A vision is not just a picture of what could be; it is an appeal to our better selves, a call to become something more.” – Rosabeth Moss Kanter

“The best way to predict the future is to create it.” – Alan Kay

“Your vision will become clear only when you look into your heart. Who looks outside, dreams. Who looks inside awakens.” – Carl Jung

     Your environment is crucial to your success in what ever it is you want to accomplish.  Take any dream or vision of yours and place it in an environment surrounded by negativity and it will only be the death of that dream. Your environment includes every part of your life. Where you work, where you live, where you exercise, what you eat, what you listen too, what you watch and most importantly who your surround yourself with.

     Find the right environment where your vision grows.  This is a place where you can get work done. This is a place where you can get focused and not be distracted.  This is a place where all your great ideas come to you.  This is a place that may not always be the same location. This is a place where you have your “ah yah” moments. This is a place that offers clarity on this vision and what steps to take next.  This place could be in your mind or a state of mind.  You alone have to take responsibility for your environment.

     Action steps and the raw truth:
1.  Stop making excuses for anything.
2.  Your circumstance is not special or unique. If the other guy or gal can do it, so can you.
3.  Plan your day and work your plan.
4.  Make your own accountability chart and measure your success.
5.  Believe it and work everyday to achieve it.