Great cardio programs have four components.  They are: frequency, intensity, duration and mode.  When you put them to work for you, you will have a ticker that keeps on ticking. First, you need to decide how often you want to work out.  We all have different schedules, and what works for me may not work for you.  You may be able to work out three days a week or maybe even five.  Once you get the days down, you need to determine time.  You want at least 20 minutes to complete a cardio workout. Next, intensity is how hard you...

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According to the Centers for Disease Control and Prevention, you should exercise for 30 minutes a day, five days a week.  It sounds simple, doesn't it?  However, there are many excuses:

• I don't have time.
• I'm too tired.
• My life is too stressful already.
• I don't have the correct equipment.
• I don't have time to go to the gym.

I'm sure there are more, but these are some of the most common that I've heard.  As with anything in life, we can make excuses and avoid things, or we can analyze our excuses and take action.  So. . .let's analyze! 1. I don't have time. No, you probably...

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We all know that what you eat affects your athletic performance. It seems like common knowledge that eating a diet based on potato chips and soda is not going to get you very far-- although I have seen an athlete win medals on a Pop-Tart and chocolate milk diet. It is important to fuel your body with the right fuels. Carbohydrates are the best source of fuel. Foods high in carbohydrates and low in fat are going to be your best friend. Your body stores excess carbohydrates as glycogen, and this is what your muscles use when energy is needed....

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Chin-ups are an awesome upper body workout and one of the best exercises to build upper back muscles.  Couple chin-ups with a good push-up plan, and you soon will be selling tickets to the gun show! I was very excited to get a chin-up bar for Christmas.  I had one in my bedroom door as a child and did 3 reps every time I entered or left the room.  I have wanted another one for awhile but never felt super-motivated to get one. This time I have some more muscle knowledge and have created a daily ten minute workout for the...

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After a muscle burning and heart pounding workout, what should you be reaching into your fridge for, as you stand there, drenched with sweat? The answer is simple--chocolate milk. While some people drink water to hydrate themselves and to keep their muscles from cramping, others turn to sports drinks, such as Powerade or Gatorade to hydrate and replenish electrolytes. However, a key to becoming a stronger and healthier person is to eat protein after you exercise to help  you recover and be more effective with your workout. Protein is needed to rebuild muscles that are torn down during exercises, so...

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