...begins with a single step.

I've been fielding a lot of questions recently as to what it means or how one begins to work in the way we've been discussing here. What we're talking about is an approach to your fitness that will continually challenge you to improve your performance and create the foundation for lasting progress and results. Your results are determined by measuring against your own past performance.

First, forget the comfortable old formulas. Challenge yourself. Find a new way to look at your strength training. For example, forget three sets of 15 with a nice comfy tv break in between. Using the same things you're doing now, challenge yourself to 50 repetitions. 3 sets of 15 is 45 anyway, so might as well. How long did that take you? Did you have to stop? Ok. Fine. You did great. Keep that result. Next week, come back. Do it again. Remeasure it. Remember the books in the carry-on challenge from last week? Do it again. Compare times.

Once you get accustomed to that format, take two or three things that you know from your routine. Set a goal for each one. "I'm going to do each one of these things X number of times." Split that number up into reasonable segments, say 1/4 of the total repetitions in each round. String them together and push yourself through four rounds until you've achieved your goal on each one. Stop only when you have to and only just long enough to keep going again. Push past the comfortable and familiar. Record your results. First we're going to look for improvements in stamina by comparing your finish times. Then we start playing with load.

Remember, the separation between your cardiovascular fitness and strength training is a completely artificial one. Let's put them together, use your time as efficiently as possible and forge ahead into 2009.

In response to popular demand, we're shifting the Saturday Night Blowout to a weekly format. Every Saturday, we'll be meeting at West River Health & Racquet Club, 424 West End Ave on the penthouse level. Shoot me an email or call to let me know you're coming just so I can make sure to have room for everyone. All my contact info can be found on my homepage, JtNetterville.com