Body for Life Pledge

I have been reading the book Body for Life for Women by PAMELA PEEKE and I came across the Body for Life Pledge.

1. I will give to myself as I give to others.
2. I will value my health as I value the health of my loved one.
3. I won't ask, "SHOULD I or SHOULDN'T I?" about matters of self-care.
4. I will just do it.
5. I humbly accept that I must work to be the best me I can be.
6. I will choose to work for myself, rather than abandon myself.
7. I will embrace adversity as an opportunity to test my mental and physical strength.

I wanted to forward this pledge on to you in an effort to give you a little nudge, push or maybe even a shove to become refocused on your fitness health.

I know that staying focused is not an easy thing to do. I have had a rude awakening over the past few weeks with a weight gain of 5 pounds in 3 weeks. Yes, you heard right...5 lovely pounds in three weeks. It looks as though perimenopause is settling in and the expected weight gain has landed right on my butt!!! I am frustrated and more than a little ticked, but this frustration has led to better eating and more cardio.

Please know that you are not alone in staying motivated. Just do it! Put yourself on the list and get to class. As always...Show up and make it count!!

For additional information on Pamela Peeke click on her name above.

Lunges and Guns

Drill of the Day www.stronglikehelm.com from Cindy Helm on Vimeo.

Ladders of Success

I had the pleasure of testing a couple of my adult fitness clients on the ladder drill. I was thrilled for both of these individuals because their overall conditioning is so improved. The first in the video is Kathy. Kathy has been a client of mine for about 15 months and when she started training with me she could barely perform a walking lunge. Her strength and conditioning have improved tremendously. Kathy is a 40 something mother of 3 and I think she is awesome.
Adam just started training with me and as you can see...he is a big lineman. He just graduated from UTA and wants to get in better condition for his family's annual Turkey Bowl. His goal is to get 5 sacks at this years game. His conditioning has improved tremendously in the few short weeks he has been with me.
They both have such a story of success to share. Please enjoy their "Ladders of Success" drill below. Show up and make it count!

Hydration Equation

The topic of hydration came up during the Principles of Nutrition section of our seminar at the COOPER INSTITUTE. The main questions were: Why is water so important anyway? How much water do I need to drink on a daily basis? When do I need to drink it? How do I know if I am properly hydrated? I will try and answer some of those questions based on the information I received.

Water is the most important and the most consumed nutrient that a person needs whether you are an athlete or not. You can live without food for quite a while. No water and you are doomed. Our body weight is made up of about 60% water. It helps carry other nutrients through the body. It carries waste out of the body. It also assists with the formation of many molecules in the body. It also lubricates and cushions our joints, helps regulate our body temperature and maintains blood volume.


The adequate daily intake for water will vary from 64 ounces a day to 2.7 liters to 3.7 liters based on whatever website or book you read. I would say a minimum to aim for is at least 64 ounces a day. Athletes or people who lose water through sweating should increase their intake of water. Guidelines state to drink about 2 - 1/2 cups for every pound lost through physical activity. This should be consumed throughout the day. There are many water sources in the diet such as tea, coffee, juice, and food. Although tea and coffee contain caffeine the hydration you receive from the water they contain is larger than the diuretic effect of the caffeine.

A great indicator of adequate hydration is the color of your urine should be almost clear. You will feel more energized as well.

So with that...have a drink on me! Water of course!

Show up and make it count!

Drop and give me 60

There are 1,440 minutes in a day...I want just 60! 60 minutes of your time could make you a better wife, mother, friend, employee or husband, son, father. 60 minutes to improve your mood and your outlook on the day. 60 minutes to burn up to 300 or more calories. 60 minutes to make you stronger, leaner and more fit. 60 minutes of the 1,440 that you have in your day. 60 minutes...think about it!
Show up and make it count.