Get Fit Pod

GFP-072-2008-1026 -The Exercise Element The Get Fit Exercise Element and in particular Cardio Training will be the feature subject of this week's episode. I'll give you my list of my much loved workout "surfing" tunes, and we will talk about ways to beat back the bugs. I will also clue you in on some back episodes of the Get Fit Pod which have key information for Flight 2. This GFP edition also features three mini-workouts (one is surfing music) and two after the close songs. By the way, all the music played on this episode, is new, never before played on the Get Fit Pod. Drop me an e-mail this week and let me know how you are doing on your first weeks of your special year to get fit. My e-mail address is skip@getfitpod.com. Plus, check out my daily Twitter updates at getfitpod.com

Introduction

Review of some important back episodes

IMPORTANT INFORMATION Listen to These Get Fit Pod Back Episodes SOON!

If you are joining us on Flight 2 and you have not listened to these episodes, please take the time to listen to them. They each address the five elements of the Get Fit Pod. You can get them at itunes or right here at getfitpod.com by clicking on the icons on the upper right.


GFP 34	GFP 36	GFP39
Diet	Cardio Exercise	Strength Training

GFP45	GFP47	GFP60
Music	Journaling	Knowledge

1st Mini-Workout Adam and the Walter Boys Letting Go

The Get Fit Pod Exercise Element - Cardio Training

Maximum Heart Rate (MHR)

Calculating Your Maximum Heart Rate

Heart Training Zones

Twitter, transition to Mad Men alternate universe-transition to Telstar and my favorite surf music workout tunes

Information about Telestar by the Tornados

You Tube Video of Telestar

2nd Mini-Workout B-Sea Surfers The Scene -wait that's to short only one minute-get back out there we are going to do it again -AGAIN!

Get Fit Pod Newsbreak

October 13 Newsweek Family Health Tip Sheet - Beat Back the Bugs

The Bottle Drama -What's the Safest Way to Swig Your Water -Runner's World October 2008

How are we doing on Flight 2 - Progress check almost 30 days in

3rd Mini-Workout Verona Red In the Coat Check

Preview of upcoming episodes

Next week-episode 73-still on the exercise element Strength Training

and episode 74 - Journaling for Fitness

Our next workout episode will be released on November 16th when we do the Holiday 2008 Treadmill Power Workout

After the Close

Sandy and the Surfsonics -yea still surf music even after the close The Radical Rider

Kensington Prairie Crooked Things Straight -you'll love this song

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GFP-0712008-1019 The Get Fit Pod Autumn 2008 Running Workout Hi Everybody! Just in time for those Fall Runs here is the Get Fit Pod Autumn 2008 Running Workout. This interval training workout is for runners. Put on your headphones dial this in and get that heart rate up. The playlist of new songs I selected for this workout will make the time go by in a flash. Enjoy! Remember, if you need to get in touch with me, you can e-mail me at skip@getfitpod.com and visit getfitpod.com for information on Flight 2 of the Get Fit Pod Year to Get Fit.

The Playlist

Songs in the workout but not on available at itunes, yet

George Wood Fatal Attraction

Caren Kennedy Too Far to Go

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GFP-070-2008-1012 Setting Your Fitness Goals and Targets The Get Fit Pod Year to Get Fit Flight 2 is underway and this episode helps you set your fitness and health goals. We will also talk about exercises to strengthen and develop you pectoral muscles. This episode also feature three mini-workouts, information about the new fitness gadget, The Fitbit, and my tested recommendations for winter skin protection. We want everybody spending time outside this winter. I will also give you a sneak peak of my plans for What The Funk TV. If you haven't joined us yet on GFP Flight 2, what are you waiting for? Check out getfitpod.com for more details or e-mail me skip@getfitpod.com.

Introduction and rant about JJ Appleton

1^ST MINI WORKOUT – JJ Appelton TODAY, TODAY, TODAY

Reviewing your baseline measurements and setting your target goals

Reasons why you need to set goals and targets

Helps identify and clarify your goals

Provides focus

Helps you establish a clear action plan

Identifies dates and times for achievement of various activities

Helps you break your goal into smaller controllable chunks or mini-goals

Makes you mini-goals more unambiguous and achievable

Keeps you on track and motivated

Gives you the opportunity to check your progress

Gives you an constant sense of success as each mini-goal is achieved

Gives you experience and practice to help you set even better goals next time

Skip's Fitness - Goal Setting Steps

1. Write it down- use our available charts if you need to

2. Write down and focus on our end date-9/30/09- but also on dates for completion of your mini-goals - ie., when to move from walking to jogging

3. Break those goals down into small pieces- ie, what smaller steps will you begin taking to lower your cholesterol numbers

4. Share your fitness and health goals with other people

5. Continue to monitor your progress regularly

7. Celebrate every success

recommended books on goal setting

2^ND MINI-WORKOUT KILL THE ALARM Fire Away

The Get Fit Pod Anatomy Lesson - Your Pectoral Muscles

-great pectoral exercises - The Push-up

Skips Hints on Doing Push-Ups-an excellent exercise for toning and developing your pectoral muscles

Support yourself facedown on the ground, with arms extended, hands shoulder-width (or more) apart, and feet touching or slightly apart:

Inhale and bend the elbows to bring the rib cage close to the ground without arching the low back excessively

Push your back up to complete arm extension

Exhale at the end of the movement

Link to a great video on doing push-ups

The Dumbbell Floor Fly -another great exercise for your pecs

Get Fit Pod Newsbreak

The Fitbit - fitbit.com

Train Your Body to Power Your Brain - Exercise, Eat Right, Learn New Things, Get and Good Night's Sleep

What The Funk TV

3rd Mini-Workout The Morning Light A Safe Bet