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o-rah, oo-rah, oo-rah and happy Independence Day from Semper Fitness. For those who are new to the Semper Fitness, Iím Tony Haynes (SSgt for those still on active duty) the motivator and fitness expert for the site. Right now, I am on Recruiting duty. For those of you who have been on special duty and my fellow recruiters, you know how hectic it can be out there. Many recruiters get out of shape while on recruiting duty. This is because they have very little time to workout. Not to mention the fast food runs eaten on the road. This made me realize that many people donít have time to work out regularly. That doesnít mean they donít want to get in shape. So what we will do this week is discuss some ways to help the extremely busy workaholics out there (myself included) get in shape. Letís get started.

The first thing that the busy hardcharger needs to recognize is good solid nutrition. When youíre at the drive through at your local burger joint or fast food spot, order the grilled chicken or the chicken salad. Many fast food restaurants today have nutritional information pamphlets that illustrate the nutritional information of their products. Further, it would also help if you carried water with you everywhere. Drinking water will help in several ways. Number one (1), you wouldnít have to buy soda-pop or juice. Number two (2), it will somewhat satisfy you until you can get someplace to sit down and eat a more healthy meal.

The next area to help you get in shape is exercise. How can you maximize your exercise with little time. There are a few ways. First, anytime you go to an office building use the stairs instead of the elevator. This helps in two ways, it burns more calories and it builds the quadricep muscles in the legs. The next way to help maximize your time is to set aside a little time to do some form of calisthenics. What I mean by that is try doing sets of push-ups, sit-ups, crunches or any other exercises you can think of two to three times per day. For example, I try to do 50-100 push-ups as soon as I get to work. In the middle of the day, I do 50 more push-ups and some crunches for good measure. If you have the facilities, go to the gym 1-3 times per week. If you can only make it to the gym once a week, do 1-2 sets of exercise for each bodypart. If you can workout twice a week, on the first day work upper body and on the second day work lower body. Finally, if you have the time and you can workout 3 times per week, split your bodyparts up. To give you an example of a good three day routine, you could do chest and triceps on the first day, back and biceps on the second day, and legs, shoulders and miscellaneous bodyparts on the third day (i.e. calves, abs, etc.).

To find out some good exercises to do, go to the bottom of this article and click on the Semper Fitness archive and look under the five day workout plans. Also, check out some of the nutritional info in the archive. I hope this can help you to get in shape despite a busy schedule.Following this routine has helped me to maintain my fitness throughout my tour on recruiting duty. Hopefully, it can help some you out there with schedules as busy or busier than mine. Once again from Semper Fitness, stay pumped, stay motivated and OO-RAH!

Semper Fidelis!

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