Picking A Leg Day Over Swim Practice and Some Random Acts of Fitness On This Really Really Bad Morning

ANXIETY!  I should never had put on the election coverage going to bed last night.  First I couldn't sleep then I woke up and tossed and turned for the rest of the night.  When my alarm went off I got up and packed for two different workouts with one being a Leg Workout with my Weight Belt and Running Sneakers and the other my swim gear.  It wasn't to I was at the gym that I decided I'd just do the gym.  That way I wouldn't have to drive 40 minutes to swim and 40 minutes back.  Now I got an hour to eat and relax before getting ready to work.  

WEDNESDAY - LEGS
 

THE WORKOUT:
 
5 min Spin Warming Up
 
BB Romanian DL - (210 PR / 1RM)
EB x 8 Reps
95 lbs at 45.23% of 1RM / PR x Reps 8 / 8 / 6 / 6 / 6
(Last Time 65 lbs x Reps 8 / 8 / 8)
 
BB Back Squat TUT 3:2 - 225 lbs 1RM / PR
6 x EB (45 lbs)
4 x 145 lbs at 64.44% of 1RM / PR
4 x 155 lbs at 68.88% of 1RM / PR
4 x 165 lbs at 73.32% of 1RM / PR
3 x 175 lbs at 77.77% of 1RM / PR
3 x 185 lbs at 82.22% of 1RM / PR
(Last Time)
4 x 140 / 4 x 145 / 4 x 150 / 3 x 155 / 4 x 160 / 3 x 165 / 4 x 170 / 3 x 175 / 3 x 180 / 4 x 185)
 
Then a 20 minute Peloton Tread Beginner Run.
 
THE BREAKDOWN:
BB ROMANIAN DL - Getting those hamstrings awake!
BB BACK SQUAT - It's been awhile since I've done this movement.  Working my way up but really need to rethink my workout schedule so I can still swim and still get a good Leg Day in.
OVERALL - It was a workout.  It was a good one even if I wasn't 100% up to it.  I'll do my best to get to bed tonight.  I'll be working a little later for a social event but then right to bed.  No news tonight!
 
THE SPIN CYCLE:
5 min Warming Up
 
RUNNING IN CIRCLES:
20 Min Peloton Tread Run.  Need to come up with my Half Marathon training cycle for the Princess Half in Feb!
 
THE WET DECK:
NONE
 
2024 SWIM DISTANCE TOTALS:
SCY- 43,850
SCM - 55,900
LCM - 34,150
OPEN WATER - 1KM
 
Upcoming Masters Meets:
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL
Jan 31 - Feb 2/ SCM: Rowdy Gaines Classic. Orlando FL. 
 
runDISNEY:
2016 WINE DINE HALF FLASHBACK
 
THE LIFT AHEAD:
WED - Quick Leg Workout and then SWIM 
THU - BACK & BI + Teach 30 Min Spin
FRI - SWIM.  The Big Ugh!  I'm On-Call Working this weekend.  They've changed the process but it still sucks.  I work 1 to 10pm.  YIKES.  Way past my bed time.  So I work Friay, Saturday and Sunday night to 10pm.  Then next week I have a work event Tuesday night and On Call again Wednesday and Thursday nights.  So my sleeping and working out are going to be messed up.  Will buy a lottery ticket every day this week so hopefully I can quit.  
SAT - TEACH 30 Min Spin.  Gotta do that at the very least.
SUN - TEACH 40 Min Spin.
TBD - Gotta get some sleep!
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - WED: Chair Yoga, Chair Aerobics, Parkinson Exercise, Water Aerobics and the FitClub.
 
*To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.

Find You Why And Ask Yourself What Are You Doing It For Plus Some Random Acts of Fitness

And if you don't feel good
What are you doing it for
What are you doing it for
What are you doing it for
What are you doing it for
What are you doing it for
What are you doing it for
What are you doing it for
What are you doing it for
What are you doing it for
 
Thank You TikTok for putting that ear worm in my head!  The song meaning isn't important but it's true THAT IF YOU DON"T FEEL GOOD WHAT ARE YOU DOING IT FOR?  Which always leads back to finding and knowing your WHY!  Once you know your WHY most if not all of your choices in life should be seen thru that lense.  If what you are doing does not lead you to your WHY then what are you doing it for?  SO HEY HO...
 
TUESDAY - CHESTIE
 
THE WORKOUT:
 
5 min Peloton Tread Warm Up (I walked instead of jogged and jogged the 3 x 20 sec pickups)
 
BB Flat Bench Press (175 lbs 1RM / PR)
8 x EB
3 x 165 lbs at 94.28% of 1RM / PR
3 x 165 lbs at 94.28% of 1RM / PR
2 x 165 lbs at 94.28% of 1RM / PR
3 x 165 lbs at 94.28% of 1RM / PR
1 x 165 lbs at 94.28% of 1RM / PR
(Last Time 160 x 5/5/5 & 165 x 2/3)
(Prior Time 160 x 3/5/5/4/3)
 
Seated DB OH Press at 35 lbs x Reps 8 / 6 / 8 / 7 / 6
(Last Time at 35 x 7/7/6/6/5)
(Previously at 45 x 7 / 6 / 5 / 5 / 8)
(45 1RM / PR)
 
Cable Chest Fly at 80 lbs at 96.96% of 1RM / PR x Reps 7 / 7 / 6 / 6 / 5
(Last Time 80 x 6 / 5 / 6 / 6 / 5)
(Prior Time 72.5 x 6 / 8 / 7 / 6 / 5)
(PR 82.5 lbs each side)
 
THE BREAKDOWN:
BB CHEST PRESS - MORE THAN LAST TIME.  Not a lot of REPS but did go up in weight.  Small progress is still progress.  Can't PR everyday but slow progressive overload.  I'm at a point that most people fail or give up.  Newbie gains are way way behind me.  It's a slow progress but you gotta keep moving ahead.  That is why journaling your workouts is key.  Before I even start a set I've copied the last workout and do my best to do at least one more rep or add a bit more weight.  JUST MORE EACH TIME.
OH PRESS - UGH.  MORE THAN LAST TIME.  MORE REPS.
CHEST FLY - MORE REPS THAN LAST TIME.
OVERALL - KILLING IT.  Every single rep More than last time is key.  MORE THAN LAST TIME!
 
THE SPIN CYCLE:
Taught 30 min SPIN CLASS
 
THE WET DECK:
NONE
 
2024 SWIM DISTANCE TOTALS:
SCY- 43,850
SCM - 55,900
LCM - 34,150
OPEN WATER - 1KM
 
Upcoming Masters Meets:
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL
Jan 31 - Feb 2/ SCM: Rowdy Gaines Classic. Orlando FL. 
 
runDISNEY:
Time to start training for the Princess Half Marathon Weekend.  Need to map out my schedule between strength training, teaching my Spin classes, Masters Swimming and Work.  Why can't I win lottery and just workout all day?
 
THE LIFT AHEAD:
WED - Quick Leg Workout and then SWIM 
THU - BACK & BI + Teach 30 Min Spin
FRI - SWIM.  The Big Ugh!  I'm On-Call Working this weekend.  They've changed the process but it still sucks.  I work 1 to 10pm.  YIKES.  Way past my bed time.  So I work Friay, Saturday and Sunday night to 10pm.  Then next week I have a work event Tuesday night and On Call again Wednesday and Thursday nights.  So my sleeping and working out are going to be messed up.  Will buy a lottery ticket every day this week so hopefully I can quit.  
SAT - TEACH 30 Min Spin.  Gotta do that at the very least.
SUN - TEACH 40 Min Spin.
TBD - Gotta get some sleep!
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - Cardio Dance, Aqua Aerobics, Water Volleyball, the Masters Swim Team and the FitClub.  RANDOM ACTS OF FITNESS are my daily reminders that I'm doing stuff to get to my WHY or my mission statement
 
*To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.
 

Back In The Pool After A Quick Trip To The Gym

It's Monday back to the GRIND!  I'll do a post-runDisney Weekend recap later on this week.  I just wanted to post today's workout on my lunch before I forgot.  

MONDAY
 
QUICK LEGS B4 SWIM
 
THE WORKOUT:
 
5 min Peloton Tread Warm Up (I walked instead of jogged and jogged the 3 x 20 sec pickups)
 
Seated Leg Extension at 95 lbs x Reps 8 / 8 / 8 / 8 /
(Last Time 95 x 8 / 8 / 8 / 8 / 8)
 
SWIM TIME!
 
THE WET DECK:
Warm Up: (600)
200 Free
200 (100 Breast / 100 Back )
200 Reverse IM
Set One: (1000/1600)
5 x 100's Free Breathing 3 and 5 by 50 on 2:10 I think.
5 x 100's Free Breating 5 and 7 by 50 on 2:10 I think.
Set Two: (1000/2600)
8 x 50's Free - Clear Flags & 1 Stroke before breating (400)
4 x 50's Fly to Back Transitions (200/600)
4 x 50's Back to Breast Transitions (200/800)
4 x 50's Breast to Free transitions (200/1000)
Set Three: (400/3000)
3 x 100's IM 
100 Recovery 
OVERALL - I was by myself as the other lanes were slower this morning  I took plenty of rest.
 
2024 SWIM DISTANCE TOTALS:
SCY- 43,850
SCM - 55,900
LCM - 34,150
OPEN WATER - 1KM
 
Upcoming Masters Meets:
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL
Jan 31 - Feb 2/ SCM: Rowdy Gaines Classic. Orlando FL. 
 
*To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.

Zero Days And One Short Sleep Ahead to #runDisney WineDine 5K But 1st A Quick Workout & Some Random Acts of Fitness

It's time to run the course
It's time to finish the race
It's time to meet the clangers on the bus tonight
 
Well almost time...
 
Tomorrow or is it tonight is the time to climb on that Disney Magical Bus at 3am and head to the starting line of the 2024 Wine Dine 5k!  This years the theme is The Muppets Swedish Chef!  But first a quick workout...
 
THE WORKOUT:
 
THURSDAY - QUICK LEGS
 
5 min Peloton Ride Warm Up Class
 
Seated Leg Extension at 95 lbs x Reps 8 / 8 / 8 / 8 / 8
(Last Time 95 x 8 / 8 / 8)
 
Seated Hamstring Curl at 90 lbs x Reps 8 / 6 / 5 / 5 / 4
(Last Time 90 x 6 / 6 / 6)
 
Hammer Strength Abdominal Crunch at 60 lbs x Reps 8 / 8 / 8
(Last Time 60 x 8 / 8 / 8)
 
THE WET DECK:
NONE
 
2024 SWIM DISTANCE TOTALS:
SCY- 43,850
SCM - 52,900
LCM - 34,150
OPEN WATER - 1KM
 
Upcoming Masters Meets:
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL
Jan 31 - Feb 2/ SCM: Rowdy Gaines Classic. Orlando FL. 
 
ON THE SCALE:
My October Daily Weigh In Average Is...172.2  down from 175.21.  Dropped 3 pounds in October!  Wahoo!
 
runDISNEY:
ZERO DAYS TO GO!
 
THE LIFT AHEAD:
FRI - runDISNEY 5K
SAT - runDISNEY 10K's 
SUN - NOTHING
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - THU: Cardio Drumming Low Impact Circuit, Water Aerobics, Masters Swim Team and the FitClub.
 
*To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.

One More Day To runDisney Weekend & Some Random Acts of Fitness

One More Day To Go!  The first runDisney Expo of the season!  But first catch up time with Tuesday AM and Wednesday AM Workouts!

TUESDAY - CHESTIE
 
THE WORKOUT:
 
5 min Peloton Tread Warm Up
 
BB Flat Bench Press (175 lbs 1RM / PR)
8 x EB
5 x 160 lbs at 91.42% of 1RM / PR
5 x 160 lbs at 91.42% of 1RM / PR
5 x 160 lbs at 91.42% of 1RM / PR
3 x 165 lbs at 94.28% of 1RM / PR
2 x 165 lbs at 94.28% of 1RM / PR
(Prior Time 160 x 3/5/5/4/3)
 
Standing DB Lateral Raise at 30 lbs each side x Reps 8 / 7 / 7 / 7 / 7
(Last Time 30 x 8 / 6 / 6 / 6 / 6)
 
Tricep Rope Pushdown at 150 lbs* at 100% of PR x Reps 3 / 4 / 4 / 4 / 2
(Last Time 150 x 4 / 4 / 3 / 4 / 3)
*different cable setup
 
10 min Peloton Tread Walk
 
THE SPIN CYCLE:
TAUGHT 30 MIN SPIN CLASS
 
___________________________________________________________
 
WEDNESDAY - BACK & BICEPS
 
THE WORKOUT:
 
5 min Peloton Walk Class
 
Cable Lat Pulldown at 181 lbs at 100% x Reps 5 / 6 / 6 / 6 / 5
(Last Tome 181 x 5 / 5 / 5 / 4 / 4)
 
Standing Curlbar Curls w/ Armblaster (PR 60 lbsat 60 lbs at of 100% 1RM / PR x Reps 4 / 3 Drop Set at 55 lbs at 91.66% of 1RM / PR x Reps 5 / 4 / 3
(Last Time 55 x 7 / 6 / 6 / 5 / 6)
(Weight doesn’t include the bar)
 
Hammer Strength Abdominal Crunch at 60 lbs x Reps 8 / 8 / 8
(Last Time at 55 x 8 / 8 / 8)
 
THE SPIN CYCLE:
TAUGHT 50 MIN SPIN CLASS
 
THE WET DECK:
NONE
 
2024 SWIM DISTANCE TOTALS:
SCY- 43,850
SCM - 52,900
LCM - 34,150
OPEN WATER - 1KM
 
Upcoming Masters Meets:
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL
Jan 31 - Feb 2/ SCM: Rowdy Gaines Classic. Orlando FL. 
 
runDISNEY:
ONE DAY TO GO!
 
THE LIFT AHEAD:
THU - EASY LEGS & TREAD WALK!  - OFF TO DISNEY
FRI - runDISNEY 5K
SAT - runDISNEY 10K's 
SUN - NOTHING
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH...WED: Chair Yoga, Chair Aerobics, Parkinson Exercise, Water Aerobics and the FitClub.
PLUS SOME HIGH-5's In Peloton Classes
 
*To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.

Just Another Swim Day Post Plus Some Random Acts of Fitness

It's Monday or my Work Week Thursday!  It's almost another runDISNEY weekend!  Wahoo!   The 2024 Wine Dine Half Marathon Weekend is almost here.  The first race of the runDisney year.  I'm "running" the 5 and 10K this weekend.   I do have a new costume to Friday and recycling an older costume for Saturday.  Stay Tuned for pictures.  Till then it was just another day to workout...

MONDAY - QUICK LEGS & ABS
 

THE WORKOUT:
 
10 min Peloton Walk
 
Seated Leg Extension at 95 lbs x Reps 8 / 8 / 8
(Last Time 90 x 10 / 10 / 10)
 
Hammer Strength Abdominal Crunch at 55 lbs x Reps 8 / 8 / 8
Last Time 55 x 8 / 8 / 8)
 
That was it.  It's time to drive the 40 minutes to go swimming.
 
THE WET DECK:
SCM - THEME KICKS
Warm Up: (500)
200 - 100 Back and 100 Breast (200)
200 Free (200/400)
100 Free Fist Drill (100/500)
Set One: (1000/1500)
4 x 50's Breast Kick w/ Board (200)
4 x 50's Breast Swim (200/400)
4 x 50's Fly Kick w/ Board and Fins (200/600)
4 x 50's Fly Swim (200/800)
200 IM (200/1000)
Set Two: (1200/2700)
4 x 50's Back Streamline Kick w/ Fins (200)
4 x 100's Back Swim w/ Fins (400/600)
4 x 50's Free Kick w/ Fins (200/800)
4 x 100's Free Swim (400/1200)
Cooldown: 100 (100/2800)
2,800 SCM
 
2024 SWIM DISTANCE TOTALS:
SCY- 43,850
SCM - 52,900
LCM - 34,150
OPEN WATER - 1KM
 
Upcoming Masters:
Oct. 11-13 / SCM: Rowdy Gaines Classic. Orlando FL
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL
Jan 31 - Feb 2/ SCM: Rowdy Gaines Classic. Orlando FL. 
Due to the hurricane Rowdy Gaines has been cancelled / postponed.
 
THE SPIN CYCLE:
NONE
 
runDISNEY:
THREE DAYS TO GO!
 
THE LIFT AHEAD:
TUE - BACK & BI & QUICK TREAD RUN + TEACH 30 MIN SPIN
WED - CHEST DAY or LEG DAY + TEACH 60 MIN SPIN
THU - Whatever I didn't do on WED!  - OFF TO DISNEY
FRI - runDISNEY 5K
SAT - runDISNEY 10K's 
SUN - NOTHING
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH...MON: Walking Aerobics, Water Aerobics and the FitClub
 
*To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.
 

Clang, Clang, Clang Went The Swimmer Plus Some Random Acts of Fitness

Anti climatic! What if you ring the bell and no one looks did you really ring the bell?  Yesterday I did the Lucky Lake Swim in Orlando.  It's an institution for Central Florida Swimmers.  It's something I've wanted to do but never really had a chance or anyone to do it with.  Turns out I still didn't have anyone to do it with sort of.  I did meet up with the coach and some of the tri swimmers but once we got in the lake I was solo.  Now I have done an Open Water Swim before but it's been years.  I really didn't know how to sight at first.  Started with a water polo like swim before realizing I can count four stokes and look up to see the other swimmers.  Luckily there was a guy in front of me with a bright pink bouy.  I kept up right behind him.  When we reached the other end the pink bouy guy took a break.  Too long of a break for me so I got back in.  The way back felt good but was having a hard time sighting between two other swimmers ahead.  When I finally got to land I climbed out and rang the bell for first timers.  The few people around either didn't notice or know what I was doing.  It was sort of anti-climatic.  I don't know what I was expecting maybe just a round of applause or a High-5.  I grabbed my stuff and waited to sign the wall and grab my swag. 
 

After that it was a shower at a local gym and Epcot for lunch.  It's a one and done thing for me.  I still hate open water.  Maybe even more so now!
 
SUNDAY -BACK & BICEPS
 

THE WORKOUT:
 
5 min Peloton Cycle Warm Up
 
Cable Lat Pulldown at 181 lbs at 100% x Reps 5 / 5 / 5 / 4 / 4
(Last Time 181 x 4 / 5 / 5 / 3 / 4)
(Prior Time 178.5 x 5 / 6 / 5 / 5 / 4)
(PR 181)
 
Standing Curlbar Curls w/ Armblaster at 55 lbs at of 100% 1RM / PR x Reps 7 / 6 / 6 / 5 / 6
(Last Time 6 / 6 / 6 / 6 / 5)
(Prior Time 6 / 5 / 6 / 5 / 4)
(Weight doesn’t include the bar)
 
Seated Cable Row at 182.5 lbs at 91.25% of PR x Reps 6 / 5 / 4 / 5 / 3
(Last Time 180 x 5 / 5 / 5 / 4 / 4)
(Prior Time 180 x 4 / 5 / 5 / 4 / 4)
(PR 200)
 
Standing Cable Hammer Bicep Curl at 117.5 lbs* at 100% of PR x Reps 6 / 6 / 5 / 6 / 3
(Last Time 117.5* x 5 / 4 / 5 / 5 / 3)
(Prior Time at 115* 6 / 8 / 7 / 6 / 5)
(PR 115)
*Different Cable System
 
THE BREAKDOWN:
LAT PULLDOWN - MORE REPS THAN LAST TIME.  That's it.  That's all I got to do.  More than last time.
CURLBAR CURL - ONE MORE REP THAN LAST TIME.  Once again that's a win!
CABLE ROW - MORE THAN LAST TIME.  Added 2.5 lbs.  Another win!
CABLE HAMMER CURL - MORE REPS THAN LAST TIME.  Yet another win!
OVERALL - A WIN!  
 
________________________
SATURDAY - QUICK LEGS & ABS
 
THE WORKOUT:
 
5 min Peloton Cycle Warm Up
 
Seated Leg Extension at 90 lbs x Reps 10 / 10 / 10
(Last Time 8 / 8 / 8 / 8 / 8)
 
Hammer Strength Abdominal Crunch at 55 lbs x Reps 8 / 8 / 8
(Last Time 50 x 8 / 8 / 8 / 8 / ?)
 
Seated Hamstring Curl at 90 lbs x Reps 6 / 6 / 6
(Last Time 8 / 6 / 6 / 6 / 6)
 
Than it was off to Lucky Lake!  I didn't know it was WORLD SWIM DAY but what a day to do my first lake swim!
 
THE WET DECK:
LUCKY LAKE!  DID IT!  I signed the wall!
 
2024 SWIM DISTANCE TOTALS:
SCY- 43,850
SCM - 50,100
LCM - 34,150
 
Upcoming Masters:
Oct. 11-13 / SCM: Rowdy Gaines Classic. Orlando FL. 
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL
Jan 31 - Feb 2/ SCM: Rowdy Gaines Classic. Orlando FL. 
Due to the hurricane Rowdy Gaines has been cancelled / postponed.
 
THE SPIN CYCLE:
5 min Peloton Ride Warm Up
Teach Les Mills The Trip
 
runDISNEY:
FOUR DAYS TO GO!
 
THE LIFT AHEAD:
SUN - BACK & BI + TEACH 40 MIN SPIN + PELOTON TREAD RUN
MON  - QUICK LEGS & SWIM
TUE - BACK & BI & QUICK TREAD RUN + TEACH 30 MIN SPIN
WED - CHEST DAY or LEG DAY + TEACH 60 MIN SPIN
THU - Whatever I didn't do on WED!  - OFF TO DISNEY
FRI - runDISNEY 5K
SAT - runDISNEY 10K's 
SUN - NOTHING
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH...

SAT -Water Aerobics, Masters Swimming and the FitClub + HIGH-5's In Peloton Class

SUN: Yoga, the sports pool with walkers and swimmers plus the Fit Club.  I also teach Les Mills The Trip today.  

 
*To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.