Message from the President:

I have just returned from the annual Association of Fitness by Phone® Conference in Los Angeles CA, and am very excited to share with you that I received the Lifestyle Achievement Award!

It was in recognition as a role model and leadership roles I have taken within the Association. Exemplifying the entrepreneurial philosophy to my fellow coaches, - “confidence to succeed with flexibility to change course as necessary and with the will to rebound from setbacks.” In a nut shell to me, it’s to work with your true core values to achieve your inner drive with care, love and compassion for yourself and others.

While my business, Aim For It-Fitness Coaching, has been growing for 6 years, it was five years ago that I began to implement phone coaching services and joined The Association of Fitness By Phone® Coaches. I have expanded my fitness coaching business in lots of exciting ways this year, especially implementing my Intuitive Eating program and Advanced Heart Rate training. And wow! How the time flies when your chosen work is so fulfilling.

Thank you to all who have shared in my delight since I returned home with my award... you all make me feel so proud!!

Those of you who would like to know more about why Fitness By Phone® Coaching is attracting the best fitness trainers around AND getting clients faster, lasting results can visit my web site, AimForFitness.com or call me at (218) 846-1525.

Have a joyful Holiday Season!

To your health,
Amy Lundberg
Aim For It, President

Time Starved? Follow These Rules for a Power Packed Strength Routine

Skip your strength training routine for a week or two and it doesn’t take long to get back to where you were. But, put it on the back burner for much longer and you may find that you’re lacking much of the strength and tone you worked so hard for.

If your schedule calls for a reduction in your exercise time, follow these simple rules for a powerful strength workout that will keep you in shape and ready to go once the holidays (or any busy time) have passed:

First, get the most bang for your time: Multi-joint exercises help you do more in less time. For example, a pushup is a multi-joint exercise because both the shoulder and elbow joints are moving. The triceps kickback is a single joint exercise, as only the elbow is moving. The pushup works several muscle groups (chest, shoulders, triceps – even abdominals for stabilization) while the triceps kickback works only the triceps.

Try these six moves: walking lunges, inner thigh squats, pushups, back rows, shoulder press and bicycle crunches.

Second, one set is enough: Extra sets add more benefits, but one set is sufficient to maintain your strength and even gain a little.

If you’re used to a warm up set, do a full body warm up on an elliptical trainer or simply do jumping jacks for a few minutes before you lift.

Third, you can even reduce frequency: Strength training one day a week maintains your strength. While two or three times a week is ideal, we’re talking crunch time. Once a week will make sure you don’t lose ground and will keep you in the habit.

And yes, you still have to stretch!

Don’t fret about a little cut back in your routine. Remember, the goal is to keep what you have and be ready to go full force once the hectic times are over (are they ever over…?). Cheers!

Got Gifts?

It's that time of year when most of us are moaning that we don't know what to get for "so and so." This year make it easy. Here are my favorite fitness items to purchase for others or add to your own wish list that can be delivered right to your door – no fighting crowds at the mall!

My holiday gift to you is free shipping and handling on all orders received before December 15th. (Standard shipping rates only).

Email info@aimforfitness.com or call 218-846-1525 to place your order today.

AMY'S TOP 7 FITNESS GIFTS AND GADGETS

1. Be Fit Now Exercise Companion CD – Don't waste your time struggling to get through one more cardio workout. Learn how to maximize every minute, hitting the peaks that produce results. Just follow the simple voice prompts and enjoy high-energy music on this Cardio Workout CD. You can take it anywhere and use it any time.
   
   Price: $27.95
   
   
2. The Un-Dieting CD set – For the person who wants off the diet roller coaster! Learn: how diets are the leading cause of weight issues; how to take back your power back from the dieting industry; how to find your natural body weight; the psychology of Weight Management; and how self esteem and communication skills can be at the root of your weight issues.
   
   Price: $29.95
   
   
3. Heart Rate Monitor – these are really watches (with a chest strap) that are comfortable and easy to use. Get targeted information so that you get the most out of each workout and don't waste time exercising at the wrong intensity.
   
   Price varies per model – call or email my office for details.
   
   
4. The Training Fan – truly a fitness training guide. The compact fan shows photos and gives directions of exercises for each body part whether using no equipment (body weight), minimal equipment (bands and dumbbells) or gym machines.
   
   Price: $24.95
   
   
5. The Caltrac – your "personal activity coach" calculates the activity calories burned. It's a great weight loss tool, giving the wearer minute-by-minute results.
   
   Price: $89.95
   
   
6. Wristwand – This simple and inexpensive device can save you thousands of dollars on medical bills, not to mention pain, from repetitive stress injuries including carpal tunnel syndrome, tennis elbow, and golf elbow tendonitis. A great gift for computer users, golfers, tennis players, and anyone who has experienced lower arm pain. Endorsed by chiropractors, athletes, golf experts, and other health and fitness professionals.
   
   Price: $17.95
   
   
7. Fitness Motivational Monitor – Give the gift of health and motivation by subscribing a loved one to this informative, enlightening, newsletter. If you enjoy it just think how much a friend or relative would too.
   
   Price: FREE Click to my web site AimForFitness.com fill in the info and your set. Takes about 30 seconds! One of the fastest and easiest gifts you give this year.