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Ladies, I have one question. Can you fit into any of your cadet or midshipman uniforms? No, I mean really fit into them … zippered all the way up … without holding your breath?
Many of you are probably thinking that I’m insane for even asking that question. Many of you are not cadets or midshipmen anymore and don’t have to work out like you had to back then. Many of you aren’t on active duty and don’t need to be ‘lean mean fighting machines’. You’re way too busy. You’ve got your career, husband, kids (who are largely responsible for your new found voluptuous physique), soccer camp, swim team, PTA meetings, and a host of other extracurricular activities that consume your schedule. And besides, you probably don’t even remember where those uniforms are stored, right?
Ladies, the fact of the matter is that most women face this struggle. The majority of our time is spent taking care of everything and everyone else which leaves little or no time to really care for ourselves. We don’t make time to exercise and in an attempt to carve out more time in the day, we neglect to prepare healthy meals and develop poor eating habits over time. The result is slow and steady weight gain which left unchecked, year after year, eventually leads to being overweight. In fact, more than 50 percent of women in the United States are overweight. Being overweight increases our risks for cardiovascular disease, hypertension, type II diabetes, cancer, etc. We have the power to decrease our risk for these negative outcomes by maintaining a healthy weight. As you know, exercise helps you achieve this goal. Exercise has many other benefits to include: building lean muscle, reducing body fat, increasing energy levels, decreasing stress and depression, and slowing down the aging process.
Probably one of the most frustrating things about reading this article is that you already know what it takes to be physically fit as you’ve all gone through very intensive physical regimens as cadets or midshipmen. However, if you’ve allowed life to take control and you need to reclaim better health and your physique, here’s some help.
Where do I start, you ask? First decide which four days are least hectic for you. These days are your new found work out days. Then decide which cardiovascular activities you like best. Is it walking, jogging, cycling, swimming, etc? You will spend a minimum of twenty minutes doing any of the cardiovascular exercises you’ve selected these four days. In addition, you will do resistance training two of these four days. Include a combination of upper and lower body exercises such as squats, push-ups, leg extensions, lat pull downs, lunges, bicep curls, tricep dips, etc. Perform at least one set of 8-10 reps and gradually build up to three sets. Also include abdominal exercises all four days to help get rid of that belly brought on by the kids. Include a combination of crunches, bicycles, oblique crunches, etc. Start off with a conservative number such as 50 (total) and build up. Finally, include stretching at the beginning and at the end of your work outs.*
Ladies, there is no better time than now to set some fitness goals for your self. Take some time to write very specific and realistic short-term and long-term goals. Perhaps fitting into your cadet or midshipman uniforms is a lofty goal, but with some discipline, determination, and a commitment to take better care of yourself ... you certainly can reduce your risk for poor health outcomes, decrease stress, increase energy levels, and enjoy the look that comes with consistent exercise.
* Remember to consult with your physician before beginning any exercise program.
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