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Sort order. Jan 05, Terri Lohman rated it it was amazing. Great book I know Sam, kind of. I have followed him on Facebook since his, now two year old daughter was born weighing 1 pound with everything against her except for a wonderful caring family. She is normal and beautiful today. I was surprised at Sam's priors I never thought of him as a wild and crazy guy but I suppose that's what's needed to make it as an entrepreneur.

Overall, it's important to start slowly and increase the intensity as you build your fitness level up. Lastly, even though a daily amount of physical activity is needed for good health, allowing your body to rest is important too. Not letting your body recover from the stress of exercise increases the risk of injuries, such as muscle strains and stress fractures, and can result in overtraining syndrome OTS.


  • No More Work Days: The Journey to Making Every Day a Saturday by Sam Crowley.
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  • Exercising too much can also weaken your immune system and increase your risk of infection, hormonal imbalances, depressed mood and chronic fatigue 13 , 14 , Below is an easy-to-follow, one-week exercise program that does not require equipment and will only take you 30—45 minutes a day to complete. Wednesday: Walk briskly for 10 minutes. Then, complete the following circuits, resting 1 min.

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    Stretch afterward. The one-week program above is just a simple sample to get you started. For more workout ideas and plans, check out the following links:. Drinking fluids throughout the day is essential for maintaining healthy hydration levels. Replenishing fluids during exercise is important for maintaining optimal performance, especially when exercising in hot temperatures 16 , Moreover, hydrating after your workout can help you recover and get you ready for your next training session 18 , All food groups are necessary to sustain healthy energy levels and get the most out of your workout.

    Carbs are particularly important, as they can fuel your muscles before exercise Carbs are also important after exercise to replenish glycogen stores and assist the absorption of amino acids into your muscles during recovery Additionally, protein improves muscle recovery after exercise, repairs tissue damage and builds muscle mass 17 , Lastly, regularly consuming healthy fats has been shown to help burn body fat and preserve muscle fuel during workouts, making your energy last longer Click these links for more info about pre-workout and post-workout nutrition.

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    It's important to warm up before your workout. Doing so can help prevent injuries and improve your athletic performance 21 , It can also improve your flexibility and help reduce soreness after your workout Simply start your workout with some aerobic exercises like arm swings, leg kicks and walking lunges. Alternatively, you can warm up by doing easy movements of the exercise you are planning to do.


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    • No More Work Days: the Journey to Making Every Day a Saturday.
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    • For example, walk before you run. Taking a couple of minutes to cool down can help restore normal blood circulation and breathing patterns and even reduce the chance of muscle soreness 22 , Some cool-down ideas include light walking after aerobic exercise or stretching after resistance training. If you feel pain or discomfort while exercising, stop and rest before continuing. Pushing through the pain is not a good idea, as it can cause injuries.

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      Taking your time to progress through your fitness program can help you maintain your routine in the long term and make the most of it. The key to staying motivated and making exercise a habit is to have fun while doing it. This allows you to not dread having to exercise. Like the sample exercise program shown above, you can mix up activities while keeping it fun for you.

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      Sam lives in Ohio with his wife Angela and their three children. Quit trading your precious time for a paycheck. Understand that life is not a dress rehearsal — no one gets out alive. Do it today and get inspired to make tomorrow and every day thereafter Saturday!