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The 'Right' Workout

All right. Summer's about here and you really want to get in shape, but life is busy and it's just not working out. We talked to a man with a great plan who will convince you, you can do it!

“So many people set themselves up to fail,” says Tim Koffler, Fitness Director at the Seattle Athletic Club in Downtown Seattle. He has spent years, watching people exercise, and along with life-changing successes he's seen bad habits, bad programs and the typical excuses.

“I really want everybody to have the opportunity to feel successful. It changes people’s lives, but when it comes to working out they often have the wrong idea as to what will work for them. In the end they fall back on ‘my life is too busy and I just didn’t have time,’” he says.

Today, he's sharing his program for success, and it's surprisingly simple.

“It really comes down to getting a plan together,” says Koffler.

Koffler says start by finding a reputable personal trainer-even if it's only for one session, or work with a friend you think you can trust for good advice.

“If you start that way, hopefully you don't get hurt, you don't waste your time, and you don't get discouraged too easily.”

Then, make a 4-week calendar *just for your workouts* and put it some place visible-like on your refrigerator. At the bottom, put exercises you plan to do each week. Pick what you think are the best days and times to get it done--based on your schedule.

“So if you have it in front of you what you have to do and you have to record it in a 7 day period, the chance that your going to complete your goals are significantly increased,” he adds.

An important point: Koffler says schedule *one day less* than you think you can actually fit in.

“It's only intimidating if they set their goals to high for what their time allows.”

Also, make a promise to yourself, no matter how you feel, to workout for *at least* 10 minutes.

“If you want to stop after 10 minutes go ahead and stop,” he allows, “but most people don't!”

But Koffler says if you *really* want to see results: mix it up.

“Your body is very amazing at adapting to what you do, so the more you do something, the better your body gets at it, the more efficient it gets at it so the less benefit you start to receive.”

Koffler has created what he calls “Home & Travel Workout Cards.”

They are all simple, common exercises using no equipment and they can all be easily done at home or on the road.

“They'll shuffle them up, they'll pull out 8 cards and that will be their workout for the day,” he says.

He's also created a program called "100 Days of Fitness" where for 100 days participants try a new sport so they can find the workout that they think is fun!

“Most people go to a gym because they think they need to lift weights, and they don't like to lift weights, but they may like playing squash.

They are all ideas for a new start and a permanent change-for the better.

“ Fitness is a lifestyle. It's a healthy choice that you want to do forever-not just until you go on the cruise. When people really get this is a long term process and this is not about getting on a scale and seeing their weight go down, it's about having your clothes fit comfortably, and having the energy to do the things you want, then people get more committed to making the lifestyle change.”

Go to Tim Koffler's "Exercise To Go" Site Here!

Web Extra: “The At-Home Quick Fix”

We bring you key exercises from Seattle Athletic Club Fitness Director Tim Koffler. They are simple and quick and you can do them all at home with no added equipment. You can add these to a regular work routine or do them separately. Koffler recommends completing 2-4 sets of each exercise three times a week.

"The Mini-Workout"

1. Jumping Jacks (60 seconds)
2. Squats (20 reps)
3. Reverse Lunges (12 reps each leg)
4. Pushups (15 reps)
5. Crunches (25 reps)

Jumping Jacks
Standing with your legs together and arms at your sides jump and land with your feet spread apart and arms overhead. Jump again and return to the starting position.

Standing with your feet spread twelve inches apart, squat down as if you are sitting in a chair, keeping your heels on the ground. Return to standing.

Reverse Lunges
Standing with your feet together, take a large step backwards bringing your back knee almost to the ground. You should have a 90-degree bend in both knees and have your back upright. Push off your back foot to return to the starting position.

Push Ups
Lying on your stomach, place your palms on the ground next to your chest. Leaving your knees in contact with the ground, push your entire body off the ground in one motion without bending the back. Return to the starting position keeping the body just slightly off the ground before repeating.

Lying on your back with your knees bent at 90 degrees, place your hands on your thighs. Keeping your arms straight, curl your body, bringing your hands to your knees, then return to the starting position.

Perform all exercises in the order listed, moving from one to the next without rest. After completing all exercises take a 1-minute rest before repeating the circuit.

"Arm Strong"

1. Seated Dip (12 reps)
2. Close Grip Push Up (15 reps)
3. Weighted Tricep Extension (12 reps)

Seated Dip
Sit on the edge of a solid chair or bed. Place your hands on both sides of your body, holding on to the edge. Your knuckles should be facing forward. Place the backs of your ankles on a bench in front of you so that your butt is suspended in the air. Beginners, plant your feet firmly on the floor with your knees slightly bent. As you progress, move your feet further out until your legs are straight. Push yourself off the seat and lower your buttocks until your elbows form a 90 degree angle. Then, push yourself back up to the starting position. Repeat for 12 repetitions.

Close Grip Push Up
Start on your hands and knees with your hands 6-8 inches apart. With your arms straight walk your knees back until your body is straight, as if you were lying on the floor. This position is the start of the movement. Slowly lower yourself until your chest almost touches the floor, keeping your elbows close to your body. Return to the starting position. Repeat 15 repetitions. If this movement is easy, place your feet on the ground and straighten your legs so you are balancing on your hands and toes.

Weighted Tricep Extension
Sit or stand and hold a weight with both hands, elbows bent behind the head at 90 degrees. The weight can be a dumbbell, weighted plate, or any other ten to twenty pound object you have available. Keeping the elbows in, pressing the weight overhead until the arms are straight. Return the weight to the starting position. Repeat for 12 repetitions.


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Comments (1)

Melinda Williams:

Can you get me the info on how I can purchase the workout deck of cards that you had on the wellness report June 17th? I would love to have them, and I found the report very helpful! Thanks. Sincerely, "Trying to keep fit in DuPont."

Hi Melinda,
Thanks for the question.
The link is right under the "Right Workout" script. Click on "go to Tim Koffler's Exercise to Go" and it will take you right to it!

lara Yamada

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