commit to-2%- what it takes to start finding lifelong fitness
DESCRIPTION
Are you overwhelmed by diets and exercise programs? Discover where to start building a healthy life. Lay the cornerstone for a healthy life. 2% at a time.TRANSCRIPT
Finding Fit
Introduction
2
This is your call to action Yoursquove heard the statistics yoursquove felt the pain yoursquore sick of short triumphs followed by deep setbacks Itrsquos time for a change Itrsquos time to take control of your health and Find Fit once and for all Change happens from the inside out How do you start Commit Commit to one step at a time Commit to movement Commit to 2
Finding Fit
Time for 2 01
Itrsquos time to notice Itrsquos time to accept Itrsquos time to START
Finding Fit 4
Every day is 24 hours
Thatrsquos 1440 minutes 86400 seconds
What did you do all day
Finding Fit
Hmmhellip Most of us canrsquot really answer that We wake up rush to work put our nose to the grindstone (or pretend to) speed home and watch TV until we fall asleep
5
Finding Fit
Is that living It sounds like surviving It sounds like the reason we are where we are todayhellip
6
Finding Fit
Todayrsquos reality
The 1 cause of death in America is heart disease 21 million people are plagued by depression Diabetes affects 26 million people
70 million suffer from chronic sleep disorders
7
Finding Fit
Coincidence
23 of Americans are overweight or obese
46 donrsquot exercise 30 minutes 3 days a week
(Of that group I think 23 may be lying)
8
Finding Fit 9
We blame the modern work environment modern food manufacturing and busy schedules for keeping us from being healthy
But the TRUTH ishellip
Finding Fit 10
We donrsquot commit We fear we will fail Results take too long to see Itrsquos too hard Itrsquos out of our comfort zone We design everything to be easy I dread the day Apple creates an app that delivers food from fridge to couch I fear all physical activity will die that day
Finding Fit 11
The desire is there It isnrsquot that Americans donrsquot want to be healthy In 2012 we spent $20 billion dollars on diets and weight loss products The desire for health is there Itrsquos time to put MOVEMENT where our mouth is
stop sitting and start living
Finding Fit 12
Ready to go Of course you are You are probably off the couch lacing up your sneaks as we speak Go ahead get your groove on Irsquoll waithellip
Finding Fit 13
Still here Thatrsquos okay The good part about movement is that it will never go away It never expires is never sold out never recalled never closed and the benefits never change
Finding Fit 14
Speaking of benefitshellip Movement is naturally packed with rewards Think about the last time you exercised You felt great afterward didnrsquot you
Finding Fit 15
The good stuff That feeling comes from endorphins During exercise they are pumping through the body raising excitement and reducing stress
It gets you thinking you can conquer your health and THE WORLD Guess what You can
Finding Fit 16
Now letrsquos talk How do you get that feeling EVERY day BE ACTIVE Allocate time for activity Make room for movement Reserve time for recreation Recreate to re-create
Finding Fit 17
Ditch the pretending Once-a-week exercise fad dieting and buying gym clothes for lounging isnrsquot working What hasnrsquot worked in the past wonrsquot work in the future
Finding Fit 18
So whatrsquos the secret
Start m o v i n g TODAY Every day
Finding Fit 19
I know simple right So simple it might just work (It will)
Finding Fit
02
2 is small Insignificant An inconsequential amount of time Itrsquos in the 2 where yoursquoll find it The foundation The building blocks to living fit
It takes 2
Finding Fit 21
Say what I was ready to commit 100 but 2
Yes commit 100 to 2
Commit to moving no less than 30 minutes EVERY day
Finding Fit 22
Just 2 of your day Keep the other 98 but give your health 2 Move 30 minutes only 2 of your day EVERY DAY
Finding Fit 23
What makes up 2
1 Activity- any act that puts your body in motion
2 Exercise- any activity performed with moderate to vigorous intensity
Together these make up the 2
Finding Fit 24
Activity Activity is any act that puts your body in motion Walking bike riding vacuuming bowling going to the zoo If your feet have a beat and yoursquore up off your seat then yoursquore doing sweet
Finding Fit 25
Exercise Exercise is any activity performed with moderate to vigorous intensity This means our heart rate is between 50 and 85 of our maximum heart rate
(To find your maximum heart rate subtract your age from 220)
Finding Fit 26
Movement matters
Increases energy Strengthens the heart Improves sleep Builds muscles Reduces the risk of stroke Shrinks the risk of type II diabetes Creates euphoric feelings Lifts your mood Reduces your chances of cancer Relieves depression Lessens anxiety Engages brain activity Protects memory Increases life expectancy Expels toxins from the body Strengthens bones Reduces risk of heart disease Increases balance Reduces stress Builds self esteem amp improves body image Reduces back pain Controls weight Improves quality of life
Finding Fit 27
So whatrsquos stopping you
Finding Fit 28
Itrsquos only 2
30 minutes a day = 210 minutes a week
Exercise at least 90 minutes every week This means of those 210 minutes 90 of them need to be moderate to vigorous exercise
Finding Fit 29
[Side note] If you are under 18 years old or 50 pounds overweight it needs to be increased to 60 minutes of activity each day and 150 minutes of the weekly total must be moderate to vigorous exercise
Herersquos why Kids are cooped up crazy waiting to happen Thatrsquos not bad Thatrsquos true Children require more activity than adults Also if yoursquore 50 pounds overweight yoursquore in a bigger hole and need to get to digging out with a bigger shovel
Donrsquot stress Committing to 60 minutes of activity is still only 4 of the day
Keeping the 03
Committing is tough Even though 2 is a small commitment it still has a way of getting lost in the shuffle
Commitment
Finding Fit 31
Life happens Wersquore plagued by interruptions They rob us of our time and if wersquore not careful cause us to forget about our commitments
Finding Fit 32
So how do we make sure we keep moving Yoursquove heard- ldquoThat which is not measured doesnrsquot get donerdquo Wellhellip that which is not scheduled doesnrsquot either Create a calendar with planned activities and exercises to carve out time overcome interruptions and focus on fitness
Finding Fit 33
Plan for it We have calendars schedules and agendas for everything Why not for our exercise
As Steve Miller so eloquently put it ldquoTime keeps on slippinrsquo slippinrsquo slippinrsquo into the futurerdquo
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit
Time for 2 01
Itrsquos time to notice Itrsquos time to accept Itrsquos time to START
Finding Fit 4
Every day is 24 hours
Thatrsquos 1440 minutes 86400 seconds
What did you do all day
Finding Fit
Hmmhellip Most of us canrsquot really answer that We wake up rush to work put our nose to the grindstone (or pretend to) speed home and watch TV until we fall asleep
5
Finding Fit
Is that living It sounds like surviving It sounds like the reason we are where we are todayhellip
6
Finding Fit
Todayrsquos reality
The 1 cause of death in America is heart disease 21 million people are plagued by depression Diabetes affects 26 million people
70 million suffer from chronic sleep disorders
7
Finding Fit
Coincidence
23 of Americans are overweight or obese
46 donrsquot exercise 30 minutes 3 days a week
(Of that group I think 23 may be lying)
8
Finding Fit 9
We blame the modern work environment modern food manufacturing and busy schedules for keeping us from being healthy
But the TRUTH ishellip
Finding Fit 10
We donrsquot commit We fear we will fail Results take too long to see Itrsquos too hard Itrsquos out of our comfort zone We design everything to be easy I dread the day Apple creates an app that delivers food from fridge to couch I fear all physical activity will die that day
Finding Fit 11
The desire is there It isnrsquot that Americans donrsquot want to be healthy In 2012 we spent $20 billion dollars on diets and weight loss products The desire for health is there Itrsquos time to put MOVEMENT where our mouth is
stop sitting and start living
Finding Fit 12
Ready to go Of course you are You are probably off the couch lacing up your sneaks as we speak Go ahead get your groove on Irsquoll waithellip
Finding Fit 13
Still here Thatrsquos okay The good part about movement is that it will never go away It never expires is never sold out never recalled never closed and the benefits never change
Finding Fit 14
Speaking of benefitshellip Movement is naturally packed with rewards Think about the last time you exercised You felt great afterward didnrsquot you
Finding Fit 15
The good stuff That feeling comes from endorphins During exercise they are pumping through the body raising excitement and reducing stress
It gets you thinking you can conquer your health and THE WORLD Guess what You can
Finding Fit 16
Now letrsquos talk How do you get that feeling EVERY day BE ACTIVE Allocate time for activity Make room for movement Reserve time for recreation Recreate to re-create
Finding Fit 17
Ditch the pretending Once-a-week exercise fad dieting and buying gym clothes for lounging isnrsquot working What hasnrsquot worked in the past wonrsquot work in the future
Finding Fit 18
So whatrsquos the secret
Start m o v i n g TODAY Every day
Finding Fit 19
I know simple right So simple it might just work (It will)
Finding Fit
02
2 is small Insignificant An inconsequential amount of time Itrsquos in the 2 where yoursquoll find it The foundation The building blocks to living fit
It takes 2
Finding Fit 21
Say what I was ready to commit 100 but 2
Yes commit 100 to 2
Commit to moving no less than 30 minutes EVERY day
Finding Fit 22
Just 2 of your day Keep the other 98 but give your health 2 Move 30 minutes only 2 of your day EVERY DAY
Finding Fit 23
What makes up 2
1 Activity- any act that puts your body in motion
2 Exercise- any activity performed with moderate to vigorous intensity
Together these make up the 2
Finding Fit 24
Activity Activity is any act that puts your body in motion Walking bike riding vacuuming bowling going to the zoo If your feet have a beat and yoursquore up off your seat then yoursquore doing sweet
Finding Fit 25
Exercise Exercise is any activity performed with moderate to vigorous intensity This means our heart rate is between 50 and 85 of our maximum heart rate
(To find your maximum heart rate subtract your age from 220)
Finding Fit 26
Movement matters
Increases energy Strengthens the heart Improves sleep Builds muscles Reduces the risk of stroke Shrinks the risk of type II diabetes Creates euphoric feelings Lifts your mood Reduces your chances of cancer Relieves depression Lessens anxiety Engages brain activity Protects memory Increases life expectancy Expels toxins from the body Strengthens bones Reduces risk of heart disease Increases balance Reduces stress Builds self esteem amp improves body image Reduces back pain Controls weight Improves quality of life
Finding Fit 27
So whatrsquos stopping you
Finding Fit 28
Itrsquos only 2
30 minutes a day = 210 minutes a week
Exercise at least 90 minutes every week This means of those 210 minutes 90 of them need to be moderate to vigorous exercise
Finding Fit 29
[Side note] If you are under 18 years old or 50 pounds overweight it needs to be increased to 60 minutes of activity each day and 150 minutes of the weekly total must be moderate to vigorous exercise
Herersquos why Kids are cooped up crazy waiting to happen Thatrsquos not bad Thatrsquos true Children require more activity than adults Also if yoursquore 50 pounds overweight yoursquore in a bigger hole and need to get to digging out with a bigger shovel
Donrsquot stress Committing to 60 minutes of activity is still only 4 of the day
Keeping the 03
Committing is tough Even though 2 is a small commitment it still has a way of getting lost in the shuffle
Commitment
Finding Fit 31
Life happens Wersquore plagued by interruptions They rob us of our time and if wersquore not careful cause us to forget about our commitments
Finding Fit 32
So how do we make sure we keep moving Yoursquove heard- ldquoThat which is not measured doesnrsquot get donerdquo Wellhellip that which is not scheduled doesnrsquot either Create a calendar with planned activities and exercises to carve out time overcome interruptions and focus on fitness
Finding Fit 33
Plan for it We have calendars schedules and agendas for everything Why not for our exercise
As Steve Miller so eloquently put it ldquoTime keeps on slippinrsquo slippinrsquo slippinrsquo into the futurerdquo
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 4
Every day is 24 hours
Thatrsquos 1440 minutes 86400 seconds
What did you do all day
Finding Fit
Hmmhellip Most of us canrsquot really answer that We wake up rush to work put our nose to the grindstone (or pretend to) speed home and watch TV until we fall asleep
5
Finding Fit
Is that living It sounds like surviving It sounds like the reason we are where we are todayhellip
6
Finding Fit
Todayrsquos reality
The 1 cause of death in America is heart disease 21 million people are plagued by depression Diabetes affects 26 million people
70 million suffer from chronic sleep disorders
7
Finding Fit
Coincidence
23 of Americans are overweight or obese
46 donrsquot exercise 30 minutes 3 days a week
(Of that group I think 23 may be lying)
8
Finding Fit 9
We blame the modern work environment modern food manufacturing and busy schedules for keeping us from being healthy
But the TRUTH ishellip
Finding Fit 10
We donrsquot commit We fear we will fail Results take too long to see Itrsquos too hard Itrsquos out of our comfort zone We design everything to be easy I dread the day Apple creates an app that delivers food from fridge to couch I fear all physical activity will die that day
Finding Fit 11
The desire is there It isnrsquot that Americans donrsquot want to be healthy In 2012 we spent $20 billion dollars on diets and weight loss products The desire for health is there Itrsquos time to put MOVEMENT where our mouth is
stop sitting and start living
Finding Fit 12
Ready to go Of course you are You are probably off the couch lacing up your sneaks as we speak Go ahead get your groove on Irsquoll waithellip
Finding Fit 13
Still here Thatrsquos okay The good part about movement is that it will never go away It never expires is never sold out never recalled never closed and the benefits never change
Finding Fit 14
Speaking of benefitshellip Movement is naturally packed with rewards Think about the last time you exercised You felt great afterward didnrsquot you
Finding Fit 15
The good stuff That feeling comes from endorphins During exercise they are pumping through the body raising excitement and reducing stress
It gets you thinking you can conquer your health and THE WORLD Guess what You can
Finding Fit 16
Now letrsquos talk How do you get that feeling EVERY day BE ACTIVE Allocate time for activity Make room for movement Reserve time for recreation Recreate to re-create
Finding Fit 17
Ditch the pretending Once-a-week exercise fad dieting and buying gym clothes for lounging isnrsquot working What hasnrsquot worked in the past wonrsquot work in the future
Finding Fit 18
So whatrsquos the secret
Start m o v i n g TODAY Every day
Finding Fit 19
I know simple right So simple it might just work (It will)
Finding Fit
02
2 is small Insignificant An inconsequential amount of time Itrsquos in the 2 where yoursquoll find it The foundation The building blocks to living fit
It takes 2
Finding Fit 21
Say what I was ready to commit 100 but 2
Yes commit 100 to 2
Commit to moving no less than 30 minutes EVERY day
Finding Fit 22
Just 2 of your day Keep the other 98 but give your health 2 Move 30 minutes only 2 of your day EVERY DAY
Finding Fit 23
What makes up 2
1 Activity- any act that puts your body in motion
2 Exercise- any activity performed with moderate to vigorous intensity
Together these make up the 2
Finding Fit 24
Activity Activity is any act that puts your body in motion Walking bike riding vacuuming bowling going to the zoo If your feet have a beat and yoursquore up off your seat then yoursquore doing sweet
Finding Fit 25
Exercise Exercise is any activity performed with moderate to vigorous intensity This means our heart rate is between 50 and 85 of our maximum heart rate
(To find your maximum heart rate subtract your age from 220)
Finding Fit 26
Movement matters
Increases energy Strengthens the heart Improves sleep Builds muscles Reduces the risk of stroke Shrinks the risk of type II diabetes Creates euphoric feelings Lifts your mood Reduces your chances of cancer Relieves depression Lessens anxiety Engages brain activity Protects memory Increases life expectancy Expels toxins from the body Strengthens bones Reduces risk of heart disease Increases balance Reduces stress Builds self esteem amp improves body image Reduces back pain Controls weight Improves quality of life
Finding Fit 27
So whatrsquos stopping you
Finding Fit 28
Itrsquos only 2
30 minutes a day = 210 minutes a week
Exercise at least 90 minutes every week This means of those 210 minutes 90 of them need to be moderate to vigorous exercise
Finding Fit 29
[Side note] If you are under 18 years old or 50 pounds overweight it needs to be increased to 60 minutes of activity each day and 150 minutes of the weekly total must be moderate to vigorous exercise
Herersquos why Kids are cooped up crazy waiting to happen Thatrsquos not bad Thatrsquos true Children require more activity than adults Also if yoursquore 50 pounds overweight yoursquore in a bigger hole and need to get to digging out with a bigger shovel
Donrsquot stress Committing to 60 minutes of activity is still only 4 of the day
Keeping the 03
Committing is tough Even though 2 is a small commitment it still has a way of getting lost in the shuffle
Commitment
Finding Fit 31
Life happens Wersquore plagued by interruptions They rob us of our time and if wersquore not careful cause us to forget about our commitments
Finding Fit 32
So how do we make sure we keep moving Yoursquove heard- ldquoThat which is not measured doesnrsquot get donerdquo Wellhellip that which is not scheduled doesnrsquot either Create a calendar with planned activities and exercises to carve out time overcome interruptions and focus on fitness
Finding Fit 33
Plan for it We have calendars schedules and agendas for everything Why not for our exercise
As Steve Miller so eloquently put it ldquoTime keeps on slippinrsquo slippinrsquo slippinrsquo into the futurerdquo
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit
Hmmhellip Most of us canrsquot really answer that We wake up rush to work put our nose to the grindstone (or pretend to) speed home and watch TV until we fall asleep
5
Finding Fit
Is that living It sounds like surviving It sounds like the reason we are where we are todayhellip
6
Finding Fit
Todayrsquos reality
The 1 cause of death in America is heart disease 21 million people are plagued by depression Diabetes affects 26 million people
70 million suffer from chronic sleep disorders
7
Finding Fit
Coincidence
23 of Americans are overweight or obese
46 donrsquot exercise 30 minutes 3 days a week
(Of that group I think 23 may be lying)
8
Finding Fit 9
We blame the modern work environment modern food manufacturing and busy schedules for keeping us from being healthy
But the TRUTH ishellip
Finding Fit 10
We donrsquot commit We fear we will fail Results take too long to see Itrsquos too hard Itrsquos out of our comfort zone We design everything to be easy I dread the day Apple creates an app that delivers food from fridge to couch I fear all physical activity will die that day
Finding Fit 11
The desire is there It isnrsquot that Americans donrsquot want to be healthy In 2012 we spent $20 billion dollars on diets and weight loss products The desire for health is there Itrsquos time to put MOVEMENT where our mouth is
stop sitting and start living
Finding Fit 12
Ready to go Of course you are You are probably off the couch lacing up your sneaks as we speak Go ahead get your groove on Irsquoll waithellip
Finding Fit 13
Still here Thatrsquos okay The good part about movement is that it will never go away It never expires is never sold out never recalled never closed and the benefits never change
Finding Fit 14
Speaking of benefitshellip Movement is naturally packed with rewards Think about the last time you exercised You felt great afterward didnrsquot you
Finding Fit 15
The good stuff That feeling comes from endorphins During exercise they are pumping through the body raising excitement and reducing stress
It gets you thinking you can conquer your health and THE WORLD Guess what You can
Finding Fit 16
Now letrsquos talk How do you get that feeling EVERY day BE ACTIVE Allocate time for activity Make room for movement Reserve time for recreation Recreate to re-create
Finding Fit 17
Ditch the pretending Once-a-week exercise fad dieting and buying gym clothes for lounging isnrsquot working What hasnrsquot worked in the past wonrsquot work in the future
Finding Fit 18
So whatrsquos the secret
Start m o v i n g TODAY Every day
Finding Fit 19
I know simple right So simple it might just work (It will)
Finding Fit
02
2 is small Insignificant An inconsequential amount of time Itrsquos in the 2 where yoursquoll find it The foundation The building blocks to living fit
It takes 2
Finding Fit 21
Say what I was ready to commit 100 but 2
Yes commit 100 to 2
Commit to moving no less than 30 minutes EVERY day
Finding Fit 22
Just 2 of your day Keep the other 98 but give your health 2 Move 30 minutes only 2 of your day EVERY DAY
Finding Fit 23
What makes up 2
1 Activity- any act that puts your body in motion
2 Exercise- any activity performed with moderate to vigorous intensity
Together these make up the 2
Finding Fit 24
Activity Activity is any act that puts your body in motion Walking bike riding vacuuming bowling going to the zoo If your feet have a beat and yoursquore up off your seat then yoursquore doing sweet
Finding Fit 25
Exercise Exercise is any activity performed with moderate to vigorous intensity This means our heart rate is between 50 and 85 of our maximum heart rate
(To find your maximum heart rate subtract your age from 220)
Finding Fit 26
Movement matters
Increases energy Strengthens the heart Improves sleep Builds muscles Reduces the risk of stroke Shrinks the risk of type II diabetes Creates euphoric feelings Lifts your mood Reduces your chances of cancer Relieves depression Lessens anxiety Engages brain activity Protects memory Increases life expectancy Expels toxins from the body Strengthens bones Reduces risk of heart disease Increases balance Reduces stress Builds self esteem amp improves body image Reduces back pain Controls weight Improves quality of life
Finding Fit 27
So whatrsquos stopping you
Finding Fit 28
Itrsquos only 2
30 minutes a day = 210 minutes a week
Exercise at least 90 minutes every week This means of those 210 minutes 90 of them need to be moderate to vigorous exercise
Finding Fit 29
[Side note] If you are under 18 years old or 50 pounds overweight it needs to be increased to 60 minutes of activity each day and 150 minutes of the weekly total must be moderate to vigorous exercise
Herersquos why Kids are cooped up crazy waiting to happen Thatrsquos not bad Thatrsquos true Children require more activity than adults Also if yoursquore 50 pounds overweight yoursquore in a bigger hole and need to get to digging out with a bigger shovel
Donrsquot stress Committing to 60 minutes of activity is still only 4 of the day
Keeping the 03
Committing is tough Even though 2 is a small commitment it still has a way of getting lost in the shuffle
Commitment
Finding Fit 31
Life happens Wersquore plagued by interruptions They rob us of our time and if wersquore not careful cause us to forget about our commitments
Finding Fit 32
So how do we make sure we keep moving Yoursquove heard- ldquoThat which is not measured doesnrsquot get donerdquo Wellhellip that which is not scheduled doesnrsquot either Create a calendar with planned activities and exercises to carve out time overcome interruptions and focus on fitness
Finding Fit 33
Plan for it We have calendars schedules and agendas for everything Why not for our exercise
As Steve Miller so eloquently put it ldquoTime keeps on slippinrsquo slippinrsquo slippinrsquo into the futurerdquo
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit
Is that living It sounds like surviving It sounds like the reason we are where we are todayhellip
6
Finding Fit
Todayrsquos reality
The 1 cause of death in America is heart disease 21 million people are plagued by depression Diabetes affects 26 million people
70 million suffer from chronic sleep disorders
7
Finding Fit
Coincidence
23 of Americans are overweight or obese
46 donrsquot exercise 30 minutes 3 days a week
(Of that group I think 23 may be lying)
8
Finding Fit 9
We blame the modern work environment modern food manufacturing and busy schedules for keeping us from being healthy
But the TRUTH ishellip
Finding Fit 10
We donrsquot commit We fear we will fail Results take too long to see Itrsquos too hard Itrsquos out of our comfort zone We design everything to be easy I dread the day Apple creates an app that delivers food from fridge to couch I fear all physical activity will die that day
Finding Fit 11
The desire is there It isnrsquot that Americans donrsquot want to be healthy In 2012 we spent $20 billion dollars on diets and weight loss products The desire for health is there Itrsquos time to put MOVEMENT where our mouth is
stop sitting and start living
Finding Fit 12
Ready to go Of course you are You are probably off the couch lacing up your sneaks as we speak Go ahead get your groove on Irsquoll waithellip
Finding Fit 13
Still here Thatrsquos okay The good part about movement is that it will never go away It never expires is never sold out never recalled never closed and the benefits never change
Finding Fit 14
Speaking of benefitshellip Movement is naturally packed with rewards Think about the last time you exercised You felt great afterward didnrsquot you
Finding Fit 15
The good stuff That feeling comes from endorphins During exercise they are pumping through the body raising excitement and reducing stress
It gets you thinking you can conquer your health and THE WORLD Guess what You can
Finding Fit 16
Now letrsquos talk How do you get that feeling EVERY day BE ACTIVE Allocate time for activity Make room for movement Reserve time for recreation Recreate to re-create
Finding Fit 17
Ditch the pretending Once-a-week exercise fad dieting and buying gym clothes for lounging isnrsquot working What hasnrsquot worked in the past wonrsquot work in the future
Finding Fit 18
So whatrsquos the secret
Start m o v i n g TODAY Every day
Finding Fit 19
I know simple right So simple it might just work (It will)
Finding Fit
02
2 is small Insignificant An inconsequential amount of time Itrsquos in the 2 where yoursquoll find it The foundation The building blocks to living fit
It takes 2
Finding Fit 21
Say what I was ready to commit 100 but 2
Yes commit 100 to 2
Commit to moving no less than 30 minutes EVERY day
Finding Fit 22
Just 2 of your day Keep the other 98 but give your health 2 Move 30 minutes only 2 of your day EVERY DAY
Finding Fit 23
What makes up 2
1 Activity- any act that puts your body in motion
2 Exercise- any activity performed with moderate to vigorous intensity
Together these make up the 2
Finding Fit 24
Activity Activity is any act that puts your body in motion Walking bike riding vacuuming bowling going to the zoo If your feet have a beat and yoursquore up off your seat then yoursquore doing sweet
Finding Fit 25
Exercise Exercise is any activity performed with moderate to vigorous intensity This means our heart rate is between 50 and 85 of our maximum heart rate
(To find your maximum heart rate subtract your age from 220)
Finding Fit 26
Movement matters
Increases energy Strengthens the heart Improves sleep Builds muscles Reduces the risk of stroke Shrinks the risk of type II diabetes Creates euphoric feelings Lifts your mood Reduces your chances of cancer Relieves depression Lessens anxiety Engages brain activity Protects memory Increases life expectancy Expels toxins from the body Strengthens bones Reduces risk of heart disease Increases balance Reduces stress Builds self esteem amp improves body image Reduces back pain Controls weight Improves quality of life
Finding Fit 27
So whatrsquos stopping you
Finding Fit 28
Itrsquos only 2
30 minutes a day = 210 minutes a week
Exercise at least 90 minutes every week This means of those 210 minutes 90 of them need to be moderate to vigorous exercise
Finding Fit 29
[Side note] If you are under 18 years old or 50 pounds overweight it needs to be increased to 60 minutes of activity each day and 150 minutes of the weekly total must be moderate to vigorous exercise
Herersquos why Kids are cooped up crazy waiting to happen Thatrsquos not bad Thatrsquos true Children require more activity than adults Also if yoursquore 50 pounds overweight yoursquore in a bigger hole and need to get to digging out with a bigger shovel
Donrsquot stress Committing to 60 minutes of activity is still only 4 of the day
Keeping the 03
Committing is tough Even though 2 is a small commitment it still has a way of getting lost in the shuffle
Commitment
Finding Fit 31
Life happens Wersquore plagued by interruptions They rob us of our time and if wersquore not careful cause us to forget about our commitments
Finding Fit 32
So how do we make sure we keep moving Yoursquove heard- ldquoThat which is not measured doesnrsquot get donerdquo Wellhellip that which is not scheduled doesnrsquot either Create a calendar with planned activities and exercises to carve out time overcome interruptions and focus on fitness
Finding Fit 33
Plan for it We have calendars schedules and agendas for everything Why not for our exercise
As Steve Miller so eloquently put it ldquoTime keeps on slippinrsquo slippinrsquo slippinrsquo into the futurerdquo
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit
Todayrsquos reality
The 1 cause of death in America is heart disease 21 million people are plagued by depression Diabetes affects 26 million people
70 million suffer from chronic sleep disorders
7
Finding Fit
Coincidence
23 of Americans are overweight or obese
46 donrsquot exercise 30 minutes 3 days a week
(Of that group I think 23 may be lying)
8
Finding Fit 9
We blame the modern work environment modern food manufacturing and busy schedules for keeping us from being healthy
But the TRUTH ishellip
Finding Fit 10
We donrsquot commit We fear we will fail Results take too long to see Itrsquos too hard Itrsquos out of our comfort zone We design everything to be easy I dread the day Apple creates an app that delivers food from fridge to couch I fear all physical activity will die that day
Finding Fit 11
The desire is there It isnrsquot that Americans donrsquot want to be healthy In 2012 we spent $20 billion dollars on diets and weight loss products The desire for health is there Itrsquos time to put MOVEMENT where our mouth is
stop sitting and start living
Finding Fit 12
Ready to go Of course you are You are probably off the couch lacing up your sneaks as we speak Go ahead get your groove on Irsquoll waithellip
Finding Fit 13
Still here Thatrsquos okay The good part about movement is that it will never go away It never expires is never sold out never recalled never closed and the benefits never change
Finding Fit 14
Speaking of benefitshellip Movement is naturally packed with rewards Think about the last time you exercised You felt great afterward didnrsquot you
Finding Fit 15
The good stuff That feeling comes from endorphins During exercise they are pumping through the body raising excitement and reducing stress
It gets you thinking you can conquer your health and THE WORLD Guess what You can
Finding Fit 16
Now letrsquos talk How do you get that feeling EVERY day BE ACTIVE Allocate time for activity Make room for movement Reserve time for recreation Recreate to re-create
Finding Fit 17
Ditch the pretending Once-a-week exercise fad dieting and buying gym clothes for lounging isnrsquot working What hasnrsquot worked in the past wonrsquot work in the future
Finding Fit 18
So whatrsquos the secret
Start m o v i n g TODAY Every day
Finding Fit 19
I know simple right So simple it might just work (It will)
Finding Fit
02
2 is small Insignificant An inconsequential amount of time Itrsquos in the 2 where yoursquoll find it The foundation The building blocks to living fit
It takes 2
Finding Fit 21
Say what I was ready to commit 100 but 2
Yes commit 100 to 2
Commit to moving no less than 30 minutes EVERY day
Finding Fit 22
Just 2 of your day Keep the other 98 but give your health 2 Move 30 minutes only 2 of your day EVERY DAY
Finding Fit 23
What makes up 2
1 Activity- any act that puts your body in motion
2 Exercise- any activity performed with moderate to vigorous intensity
Together these make up the 2
Finding Fit 24
Activity Activity is any act that puts your body in motion Walking bike riding vacuuming bowling going to the zoo If your feet have a beat and yoursquore up off your seat then yoursquore doing sweet
Finding Fit 25
Exercise Exercise is any activity performed with moderate to vigorous intensity This means our heart rate is between 50 and 85 of our maximum heart rate
(To find your maximum heart rate subtract your age from 220)
Finding Fit 26
Movement matters
Increases energy Strengthens the heart Improves sleep Builds muscles Reduces the risk of stroke Shrinks the risk of type II diabetes Creates euphoric feelings Lifts your mood Reduces your chances of cancer Relieves depression Lessens anxiety Engages brain activity Protects memory Increases life expectancy Expels toxins from the body Strengthens bones Reduces risk of heart disease Increases balance Reduces stress Builds self esteem amp improves body image Reduces back pain Controls weight Improves quality of life
Finding Fit 27
So whatrsquos stopping you
Finding Fit 28
Itrsquos only 2
30 minutes a day = 210 minutes a week
Exercise at least 90 minutes every week This means of those 210 minutes 90 of them need to be moderate to vigorous exercise
Finding Fit 29
[Side note] If you are under 18 years old or 50 pounds overweight it needs to be increased to 60 minutes of activity each day and 150 minutes of the weekly total must be moderate to vigorous exercise
Herersquos why Kids are cooped up crazy waiting to happen Thatrsquos not bad Thatrsquos true Children require more activity than adults Also if yoursquore 50 pounds overweight yoursquore in a bigger hole and need to get to digging out with a bigger shovel
Donrsquot stress Committing to 60 minutes of activity is still only 4 of the day
Keeping the 03
Committing is tough Even though 2 is a small commitment it still has a way of getting lost in the shuffle
Commitment
Finding Fit 31
Life happens Wersquore plagued by interruptions They rob us of our time and if wersquore not careful cause us to forget about our commitments
Finding Fit 32
So how do we make sure we keep moving Yoursquove heard- ldquoThat which is not measured doesnrsquot get donerdquo Wellhellip that which is not scheduled doesnrsquot either Create a calendar with planned activities and exercises to carve out time overcome interruptions and focus on fitness
Finding Fit 33
Plan for it We have calendars schedules and agendas for everything Why not for our exercise
As Steve Miller so eloquently put it ldquoTime keeps on slippinrsquo slippinrsquo slippinrsquo into the futurerdquo
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit
Coincidence
23 of Americans are overweight or obese
46 donrsquot exercise 30 minutes 3 days a week
(Of that group I think 23 may be lying)
8
Finding Fit 9
We blame the modern work environment modern food manufacturing and busy schedules for keeping us from being healthy
But the TRUTH ishellip
Finding Fit 10
We donrsquot commit We fear we will fail Results take too long to see Itrsquos too hard Itrsquos out of our comfort zone We design everything to be easy I dread the day Apple creates an app that delivers food from fridge to couch I fear all physical activity will die that day
Finding Fit 11
The desire is there It isnrsquot that Americans donrsquot want to be healthy In 2012 we spent $20 billion dollars on diets and weight loss products The desire for health is there Itrsquos time to put MOVEMENT where our mouth is
stop sitting and start living
Finding Fit 12
Ready to go Of course you are You are probably off the couch lacing up your sneaks as we speak Go ahead get your groove on Irsquoll waithellip
Finding Fit 13
Still here Thatrsquos okay The good part about movement is that it will never go away It never expires is never sold out never recalled never closed and the benefits never change
Finding Fit 14
Speaking of benefitshellip Movement is naturally packed with rewards Think about the last time you exercised You felt great afterward didnrsquot you
Finding Fit 15
The good stuff That feeling comes from endorphins During exercise they are pumping through the body raising excitement and reducing stress
It gets you thinking you can conquer your health and THE WORLD Guess what You can
Finding Fit 16
Now letrsquos talk How do you get that feeling EVERY day BE ACTIVE Allocate time for activity Make room for movement Reserve time for recreation Recreate to re-create
Finding Fit 17
Ditch the pretending Once-a-week exercise fad dieting and buying gym clothes for lounging isnrsquot working What hasnrsquot worked in the past wonrsquot work in the future
Finding Fit 18
So whatrsquos the secret
Start m o v i n g TODAY Every day
Finding Fit 19
I know simple right So simple it might just work (It will)
Finding Fit
02
2 is small Insignificant An inconsequential amount of time Itrsquos in the 2 where yoursquoll find it The foundation The building blocks to living fit
It takes 2
Finding Fit 21
Say what I was ready to commit 100 but 2
Yes commit 100 to 2
Commit to moving no less than 30 minutes EVERY day
Finding Fit 22
Just 2 of your day Keep the other 98 but give your health 2 Move 30 minutes only 2 of your day EVERY DAY
Finding Fit 23
What makes up 2
1 Activity- any act that puts your body in motion
2 Exercise- any activity performed with moderate to vigorous intensity
Together these make up the 2
Finding Fit 24
Activity Activity is any act that puts your body in motion Walking bike riding vacuuming bowling going to the zoo If your feet have a beat and yoursquore up off your seat then yoursquore doing sweet
Finding Fit 25
Exercise Exercise is any activity performed with moderate to vigorous intensity This means our heart rate is between 50 and 85 of our maximum heart rate
(To find your maximum heart rate subtract your age from 220)
Finding Fit 26
Movement matters
Increases energy Strengthens the heart Improves sleep Builds muscles Reduces the risk of stroke Shrinks the risk of type II diabetes Creates euphoric feelings Lifts your mood Reduces your chances of cancer Relieves depression Lessens anxiety Engages brain activity Protects memory Increases life expectancy Expels toxins from the body Strengthens bones Reduces risk of heart disease Increases balance Reduces stress Builds self esteem amp improves body image Reduces back pain Controls weight Improves quality of life
Finding Fit 27
So whatrsquos stopping you
Finding Fit 28
Itrsquos only 2
30 minutes a day = 210 minutes a week
Exercise at least 90 minutes every week This means of those 210 minutes 90 of them need to be moderate to vigorous exercise
Finding Fit 29
[Side note] If you are under 18 years old or 50 pounds overweight it needs to be increased to 60 minutes of activity each day and 150 minutes of the weekly total must be moderate to vigorous exercise
Herersquos why Kids are cooped up crazy waiting to happen Thatrsquos not bad Thatrsquos true Children require more activity than adults Also if yoursquore 50 pounds overweight yoursquore in a bigger hole and need to get to digging out with a bigger shovel
Donrsquot stress Committing to 60 minutes of activity is still only 4 of the day
Keeping the 03
Committing is tough Even though 2 is a small commitment it still has a way of getting lost in the shuffle
Commitment
Finding Fit 31
Life happens Wersquore plagued by interruptions They rob us of our time and if wersquore not careful cause us to forget about our commitments
Finding Fit 32
So how do we make sure we keep moving Yoursquove heard- ldquoThat which is not measured doesnrsquot get donerdquo Wellhellip that which is not scheduled doesnrsquot either Create a calendar with planned activities and exercises to carve out time overcome interruptions and focus on fitness
Finding Fit 33
Plan for it We have calendars schedules and agendas for everything Why not for our exercise
As Steve Miller so eloquently put it ldquoTime keeps on slippinrsquo slippinrsquo slippinrsquo into the futurerdquo
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 9
We blame the modern work environment modern food manufacturing and busy schedules for keeping us from being healthy
But the TRUTH ishellip
Finding Fit 10
We donrsquot commit We fear we will fail Results take too long to see Itrsquos too hard Itrsquos out of our comfort zone We design everything to be easy I dread the day Apple creates an app that delivers food from fridge to couch I fear all physical activity will die that day
Finding Fit 11
The desire is there It isnrsquot that Americans donrsquot want to be healthy In 2012 we spent $20 billion dollars on diets and weight loss products The desire for health is there Itrsquos time to put MOVEMENT where our mouth is
stop sitting and start living
Finding Fit 12
Ready to go Of course you are You are probably off the couch lacing up your sneaks as we speak Go ahead get your groove on Irsquoll waithellip
Finding Fit 13
Still here Thatrsquos okay The good part about movement is that it will never go away It never expires is never sold out never recalled never closed and the benefits never change
Finding Fit 14
Speaking of benefitshellip Movement is naturally packed with rewards Think about the last time you exercised You felt great afterward didnrsquot you
Finding Fit 15
The good stuff That feeling comes from endorphins During exercise they are pumping through the body raising excitement and reducing stress
It gets you thinking you can conquer your health and THE WORLD Guess what You can
Finding Fit 16
Now letrsquos talk How do you get that feeling EVERY day BE ACTIVE Allocate time for activity Make room for movement Reserve time for recreation Recreate to re-create
Finding Fit 17
Ditch the pretending Once-a-week exercise fad dieting and buying gym clothes for lounging isnrsquot working What hasnrsquot worked in the past wonrsquot work in the future
Finding Fit 18
So whatrsquos the secret
Start m o v i n g TODAY Every day
Finding Fit 19
I know simple right So simple it might just work (It will)
Finding Fit
02
2 is small Insignificant An inconsequential amount of time Itrsquos in the 2 where yoursquoll find it The foundation The building blocks to living fit
It takes 2
Finding Fit 21
Say what I was ready to commit 100 but 2
Yes commit 100 to 2
Commit to moving no less than 30 minutes EVERY day
Finding Fit 22
Just 2 of your day Keep the other 98 but give your health 2 Move 30 minutes only 2 of your day EVERY DAY
Finding Fit 23
What makes up 2
1 Activity- any act that puts your body in motion
2 Exercise- any activity performed with moderate to vigorous intensity
Together these make up the 2
Finding Fit 24
Activity Activity is any act that puts your body in motion Walking bike riding vacuuming bowling going to the zoo If your feet have a beat and yoursquore up off your seat then yoursquore doing sweet
Finding Fit 25
Exercise Exercise is any activity performed with moderate to vigorous intensity This means our heart rate is between 50 and 85 of our maximum heart rate
(To find your maximum heart rate subtract your age from 220)
Finding Fit 26
Movement matters
Increases energy Strengthens the heart Improves sleep Builds muscles Reduces the risk of stroke Shrinks the risk of type II diabetes Creates euphoric feelings Lifts your mood Reduces your chances of cancer Relieves depression Lessens anxiety Engages brain activity Protects memory Increases life expectancy Expels toxins from the body Strengthens bones Reduces risk of heart disease Increases balance Reduces stress Builds self esteem amp improves body image Reduces back pain Controls weight Improves quality of life
Finding Fit 27
So whatrsquos stopping you
Finding Fit 28
Itrsquos only 2
30 minutes a day = 210 minutes a week
Exercise at least 90 minutes every week This means of those 210 minutes 90 of them need to be moderate to vigorous exercise
Finding Fit 29
[Side note] If you are under 18 years old or 50 pounds overweight it needs to be increased to 60 minutes of activity each day and 150 minutes of the weekly total must be moderate to vigorous exercise
Herersquos why Kids are cooped up crazy waiting to happen Thatrsquos not bad Thatrsquos true Children require more activity than adults Also if yoursquore 50 pounds overweight yoursquore in a bigger hole and need to get to digging out with a bigger shovel
Donrsquot stress Committing to 60 minutes of activity is still only 4 of the day
Keeping the 03
Committing is tough Even though 2 is a small commitment it still has a way of getting lost in the shuffle
Commitment
Finding Fit 31
Life happens Wersquore plagued by interruptions They rob us of our time and if wersquore not careful cause us to forget about our commitments
Finding Fit 32
So how do we make sure we keep moving Yoursquove heard- ldquoThat which is not measured doesnrsquot get donerdquo Wellhellip that which is not scheduled doesnrsquot either Create a calendar with planned activities and exercises to carve out time overcome interruptions and focus on fitness
Finding Fit 33
Plan for it We have calendars schedules and agendas for everything Why not for our exercise
As Steve Miller so eloquently put it ldquoTime keeps on slippinrsquo slippinrsquo slippinrsquo into the futurerdquo
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 10
We donrsquot commit We fear we will fail Results take too long to see Itrsquos too hard Itrsquos out of our comfort zone We design everything to be easy I dread the day Apple creates an app that delivers food from fridge to couch I fear all physical activity will die that day
Finding Fit 11
The desire is there It isnrsquot that Americans donrsquot want to be healthy In 2012 we spent $20 billion dollars on diets and weight loss products The desire for health is there Itrsquos time to put MOVEMENT where our mouth is
stop sitting and start living
Finding Fit 12
Ready to go Of course you are You are probably off the couch lacing up your sneaks as we speak Go ahead get your groove on Irsquoll waithellip
Finding Fit 13
Still here Thatrsquos okay The good part about movement is that it will never go away It never expires is never sold out never recalled never closed and the benefits never change
Finding Fit 14
Speaking of benefitshellip Movement is naturally packed with rewards Think about the last time you exercised You felt great afterward didnrsquot you
Finding Fit 15
The good stuff That feeling comes from endorphins During exercise they are pumping through the body raising excitement and reducing stress
It gets you thinking you can conquer your health and THE WORLD Guess what You can
Finding Fit 16
Now letrsquos talk How do you get that feeling EVERY day BE ACTIVE Allocate time for activity Make room for movement Reserve time for recreation Recreate to re-create
Finding Fit 17
Ditch the pretending Once-a-week exercise fad dieting and buying gym clothes for lounging isnrsquot working What hasnrsquot worked in the past wonrsquot work in the future
Finding Fit 18
So whatrsquos the secret
Start m o v i n g TODAY Every day
Finding Fit 19
I know simple right So simple it might just work (It will)
Finding Fit
02
2 is small Insignificant An inconsequential amount of time Itrsquos in the 2 where yoursquoll find it The foundation The building blocks to living fit
It takes 2
Finding Fit 21
Say what I was ready to commit 100 but 2
Yes commit 100 to 2
Commit to moving no less than 30 minutes EVERY day
Finding Fit 22
Just 2 of your day Keep the other 98 but give your health 2 Move 30 minutes only 2 of your day EVERY DAY
Finding Fit 23
What makes up 2
1 Activity- any act that puts your body in motion
2 Exercise- any activity performed with moderate to vigorous intensity
Together these make up the 2
Finding Fit 24
Activity Activity is any act that puts your body in motion Walking bike riding vacuuming bowling going to the zoo If your feet have a beat and yoursquore up off your seat then yoursquore doing sweet
Finding Fit 25
Exercise Exercise is any activity performed with moderate to vigorous intensity This means our heart rate is between 50 and 85 of our maximum heart rate
(To find your maximum heart rate subtract your age from 220)
Finding Fit 26
Movement matters
Increases energy Strengthens the heart Improves sleep Builds muscles Reduces the risk of stroke Shrinks the risk of type II diabetes Creates euphoric feelings Lifts your mood Reduces your chances of cancer Relieves depression Lessens anxiety Engages brain activity Protects memory Increases life expectancy Expels toxins from the body Strengthens bones Reduces risk of heart disease Increases balance Reduces stress Builds self esteem amp improves body image Reduces back pain Controls weight Improves quality of life
Finding Fit 27
So whatrsquos stopping you
Finding Fit 28
Itrsquos only 2
30 minutes a day = 210 minutes a week
Exercise at least 90 minutes every week This means of those 210 minutes 90 of them need to be moderate to vigorous exercise
Finding Fit 29
[Side note] If you are under 18 years old or 50 pounds overweight it needs to be increased to 60 minutes of activity each day and 150 minutes of the weekly total must be moderate to vigorous exercise
Herersquos why Kids are cooped up crazy waiting to happen Thatrsquos not bad Thatrsquos true Children require more activity than adults Also if yoursquore 50 pounds overweight yoursquore in a bigger hole and need to get to digging out with a bigger shovel
Donrsquot stress Committing to 60 minutes of activity is still only 4 of the day
Keeping the 03
Committing is tough Even though 2 is a small commitment it still has a way of getting lost in the shuffle
Commitment
Finding Fit 31
Life happens Wersquore plagued by interruptions They rob us of our time and if wersquore not careful cause us to forget about our commitments
Finding Fit 32
So how do we make sure we keep moving Yoursquove heard- ldquoThat which is not measured doesnrsquot get donerdquo Wellhellip that which is not scheduled doesnrsquot either Create a calendar with planned activities and exercises to carve out time overcome interruptions and focus on fitness
Finding Fit 33
Plan for it We have calendars schedules and agendas for everything Why not for our exercise
As Steve Miller so eloquently put it ldquoTime keeps on slippinrsquo slippinrsquo slippinrsquo into the futurerdquo
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 11
The desire is there It isnrsquot that Americans donrsquot want to be healthy In 2012 we spent $20 billion dollars on diets and weight loss products The desire for health is there Itrsquos time to put MOVEMENT where our mouth is
stop sitting and start living
Finding Fit 12
Ready to go Of course you are You are probably off the couch lacing up your sneaks as we speak Go ahead get your groove on Irsquoll waithellip
Finding Fit 13
Still here Thatrsquos okay The good part about movement is that it will never go away It never expires is never sold out never recalled never closed and the benefits never change
Finding Fit 14
Speaking of benefitshellip Movement is naturally packed with rewards Think about the last time you exercised You felt great afterward didnrsquot you
Finding Fit 15
The good stuff That feeling comes from endorphins During exercise they are pumping through the body raising excitement and reducing stress
It gets you thinking you can conquer your health and THE WORLD Guess what You can
Finding Fit 16
Now letrsquos talk How do you get that feeling EVERY day BE ACTIVE Allocate time for activity Make room for movement Reserve time for recreation Recreate to re-create
Finding Fit 17
Ditch the pretending Once-a-week exercise fad dieting and buying gym clothes for lounging isnrsquot working What hasnrsquot worked in the past wonrsquot work in the future
Finding Fit 18
So whatrsquos the secret
Start m o v i n g TODAY Every day
Finding Fit 19
I know simple right So simple it might just work (It will)
Finding Fit
02
2 is small Insignificant An inconsequential amount of time Itrsquos in the 2 where yoursquoll find it The foundation The building blocks to living fit
It takes 2
Finding Fit 21
Say what I was ready to commit 100 but 2
Yes commit 100 to 2
Commit to moving no less than 30 minutes EVERY day
Finding Fit 22
Just 2 of your day Keep the other 98 but give your health 2 Move 30 minutes only 2 of your day EVERY DAY
Finding Fit 23
What makes up 2
1 Activity- any act that puts your body in motion
2 Exercise- any activity performed with moderate to vigorous intensity
Together these make up the 2
Finding Fit 24
Activity Activity is any act that puts your body in motion Walking bike riding vacuuming bowling going to the zoo If your feet have a beat and yoursquore up off your seat then yoursquore doing sweet
Finding Fit 25
Exercise Exercise is any activity performed with moderate to vigorous intensity This means our heart rate is between 50 and 85 of our maximum heart rate
(To find your maximum heart rate subtract your age from 220)
Finding Fit 26
Movement matters
Increases energy Strengthens the heart Improves sleep Builds muscles Reduces the risk of stroke Shrinks the risk of type II diabetes Creates euphoric feelings Lifts your mood Reduces your chances of cancer Relieves depression Lessens anxiety Engages brain activity Protects memory Increases life expectancy Expels toxins from the body Strengthens bones Reduces risk of heart disease Increases balance Reduces stress Builds self esteem amp improves body image Reduces back pain Controls weight Improves quality of life
Finding Fit 27
So whatrsquos stopping you
Finding Fit 28
Itrsquos only 2
30 minutes a day = 210 minutes a week
Exercise at least 90 minutes every week This means of those 210 minutes 90 of them need to be moderate to vigorous exercise
Finding Fit 29
[Side note] If you are under 18 years old or 50 pounds overweight it needs to be increased to 60 minutes of activity each day and 150 minutes of the weekly total must be moderate to vigorous exercise
Herersquos why Kids are cooped up crazy waiting to happen Thatrsquos not bad Thatrsquos true Children require more activity than adults Also if yoursquore 50 pounds overweight yoursquore in a bigger hole and need to get to digging out with a bigger shovel
Donrsquot stress Committing to 60 minutes of activity is still only 4 of the day
Keeping the 03
Committing is tough Even though 2 is a small commitment it still has a way of getting lost in the shuffle
Commitment
Finding Fit 31
Life happens Wersquore plagued by interruptions They rob us of our time and if wersquore not careful cause us to forget about our commitments
Finding Fit 32
So how do we make sure we keep moving Yoursquove heard- ldquoThat which is not measured doesnrsquot get donerdquo Wellhellip that which is not scheduled doesnrsquot either Create a calendar with planned activities and exercises to carve out time overcome interruptions and focus on fitness
Finding Fit 33
Plan for it We have calendars schedules and agendas for everything Why not for our exercise
As Steve Miller so eloquently put it ldquoTime keeps on slippinrsquo slippinrsquo slippinrsquo into the futurerdquo
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 12
Ready to go Of course you are You are probably off the couch lacing up your sneaks as we speak Go ahead get your groove on Irsquoll waithellip
Finding Fit 13
Still here Thatrsquos okay The good part about movement is that it will never go away It never expires is never sold out never recalled never closed and the benefits never change
Finding Fit 14
Speaking of benefitshellip Movement is naturally packed with rewards Think about the last time you exercised You felt great afterward didnrsquot you
Finding Fit 15
The good stuff That feeling comes from endorphins During exercise they are pumping through the body raising excitement and reducing stress
It gets you thinking you can conquer your health and THE WORLD Guess what You can
Finding Fit 16
Now letrsquos talk How do you get that feeling EVERY day BE ACTIVE Allocate time for activity Make room for movement Reserve time for recreation Recreate to re-create
Finding Fit 17
Ditch the pretending Once-a-week exercise fad dieting and buying gym clothes for lounging isnrsquot working What hasnrsquot worked in the past wonrsquot work in the future
Finding Fit 18
So whatrsquos the secret
Start m o v i n g TODAY Every day
Finding Fit 19
I know simple right So simple it might just work (It will)
Finding Fit
02
2 is small Insignificant An inconsequential amount of time Itrsquos in the 2 where yoursquoll find it The foundation The building blocks to living fit
It takes 2
Finding Fit 21
Say what I was ready to commit 100 but 2
Yes commit 100 to 2
Commit to moving no less than 30 minutes EVERY day
Finding Fit 22
Just 2 of your day Keep the other 98 but give your health 2 Move 30 minutes only 2 of your day EVERY DAY
Finding Fit 23
What makes up 2
1 Activity- any act that puts your body in motion
2 Exercise- any activity performed with moderate to vigorous intensity
Together these make up the 2
Finding Fit 24
Activity Activity is any act that puts your body in motion Walking bike riding vacuuming bowling going to the zoo If your feet have a beat and yoursquore up off your seat then yoursquore doing sweet
Finding Fit 25
Exercise Exercise is any activity performed with moderate to vigorous intensity This means our heart rate is between 50 and 85 of our maximum heart rate
(To find your maximum heart rate subtract your age from 220)
Finding Fit 26
Movement matters
Increases energy Strengthens the heart Improves sleep Builds muscles Reduces the risk of stroke Shrinks the risk of type II diabetes Creates euphoric feelings Lifts your mood Reduces your chances of cancer Relieves depression Lessens anxiety Engages brain activity Protects memory Increases life expectancy Expels toxins from the body Strengthens bones Reduces risk of heart disease Increases balance Reduces stress Builds self esteem amp improves body image Reduces back pain Controls weight Improves quality of life
Finding Fit 27
So whatrsquos stopping you
Finding Fit 28
Itrsquos only 2
30 minutes a day = 210 minutes a week
Exercise at least 90 minutes every week This means of those 210 minutes 90 of them need to be moderate to vigorous exercise
Finding Fit 29
[Side note] If you are under 18 years old or 50 pounds overweight it needs to be increased to 60 minutes of activity each day and 150 minutes of the weekly total must be moderate to vigorous exercise
Herersquos why Kids are cooped up crazy waiting to happen Thatrsquos not bad Thatrsquos true Children require more activity than adults Also if yoursquore 50 pounds overweight yoursquore in a bigger hole and need to get to digging out with a bigger shovel
Donrsquot stress Committing to 60 minutes of activity is still only 4 of the day
Keeping the 03
Committing is tough Even though 2 is a small commitment it still has a way of getting lost in the shuffle
Commitment
Finding Fit 31
Life happens Wersquore plagued by interruptions They rob us of our time and if wersquore not careful cause us to forget about our commitments
Finding Fit 32
So how do we make sure we keep moving Yoursquove heard- ldquoThat which is not measured doesnrsquot get donerdquo Wellhellip that which is not scheduled doesnrsquot either Create a calendar with planned activities and exercises to carve out time overcome interruptions and focus on fitness
Finding Fit 33
Plan for it We have calendars schedules and agendas for everything Why not for our exercise
As Steve Miller so eloquently put it ldquoTime keeps on slippinrsquo slippinrsquo slippinrsquo into the futurerdquo
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 13
Still here Thatrsquos okay The good part about movement is that it will never go away It never expires is never sold out never recalled never closed and the benefits never change
Finding Fit 14
Speaking of benefitshellip Movement is naturally packed with rewards Think about the last time you exercised You felt great afterward didnrsquot you
Finding Fit 15
The good stuff That feeling comes from endorphins During exercise they are pumping through the body raising excitement and reducing stress
It gets you thinking you can conquer your health and THE WORLD Guess what You can
Finding Fit 16
Now letrsquos talk How do you get that feeling EVERY day BE ACTIVE Allocate time for activity Make room for movement Reserve time for recreation Recreate to re-create
Finding Fit 17
Ditch the pretending Once-a-week exercise fad dieting and buying gym clothes for lounging isnrsquot working What hasnrsquot worked in the past wonrsquot work in the future
Finding Fit 18
So whatrsquos the secret
Start m o v i n g TODAY Every day
Finding Fit 19
I know simple right So simple it might just work (It will)
Finding Fit
02
2 is small Insignificant An inconsequential amount of time Itrsquos in the 2 where yoursquoll find it The foundation The building blocks to living fit
It takes 2
Finding Fit 21
Say what I was ready to commit 100 but 2
Yes commit 100 to 2
Commit to moving no less than 30 minutes EVERY day
Finding Fit 22
Just 2 of your day Keep the other 98 but give your health 2 Move 30 minutes only 2 of your day EVERY DAY
Finding Fit 23
What makes up 2
1 Activity- any act that puts your body in motion
2 Exercise- any activity performed with moderate to vigorous intensity
Together these make up the 2
Finding Fit 24
Activity Activity is any act that puts your body in motion Walking bike riding vacuuming bowling going to the zoo If your feet have a beat and yoursquore up off your seat then yoursquore doing sweet
Finding Fit 25
Exercise Exercise is any activity performed with moderate to vigorous intensity This means our heart rate is between 50 and 85 of our maximum heart rate
(To find your maximum heart rate subtract your age from 220)
Finding Fit 26
Movement matters
Increases energy Strengthens the heart Improves sleep Builds muscles Reduces the risk of stroke Shrinks the risk of type II diabetes Creates euphoric feelings Lifts your mood Reduces your chances of cancer Relieves depression Lessens anxiety Engages brain activity Protects memory Increases life expectancy Expels toxins from the body Strengthens bones Reduces risk of heart disease Increases balance Reduces stress Builds self esteem amp improves body image Reduces back pain Controls weight Improves quality of life
Finding Fit 27
So whatrsquos stopping you
Finding Fit 28
Itrsquos only 2
30 minutes a day = 210 minutes a week
Exercise at least 90 minutes every week This means of those 210 minutes 90 of them need to be moderate to vigorous exercise
Finding Fit 29
[Side note] If you are under 18 years old or 50 pounds overweight it needs to be increased to 60 minutes of activity each day and 150 minutes of the weekly total must be moderate to vigorous exercise
Herersquos why Kids are cooped up crazy waiting to happen Thatrsquos not bad Thatrsquos true Children require more activity than adults Also if yoursquore 50 pounds overweight yoursquore in a bigger hole and need to get to digging out with a bigger shovel
Donrsquot stress Committing to 60 minutes of activity is still only 4 of the day
Keeping the 03
Committing is tough Even though 2 is a small commitment it still has a way of getting lost in the shuffle
Commitment
Finding Fit 31
Life happens Wersquore plagued by interruptions They rob us of our time and if wersquore not careful cause us to forget about our commitments
Finding Fit 32
So how do we make sure we keep moving Yoursquove heard- ldquoThat which is not measured doesnrsquot get donerdquo Wellhellip that which is not scheduled doesnrsquot either Create a calendar with planned activities and exercises to carve out time overcome interruptions and focus on fitness
Finding Fit 33
Plan for it We have calendars schedules and agendas for everything Why not for our exercise
As Steve Miller so eloquently put it ldquoTime keeps on slippinrsquo slippinrsquo slippinrsquo into the futurerdquo
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 14
Speaking of benefitshellip Movement is naturally packed with rewards Think about the last time you exercised You felt great afterward didnrsquot you
Finding Fit 15
The good stuff That feeling comes from endorphins During exercise they are pumping through the body raising excitement and reducing stress
It gets you thinking you can conquer your health and THE WORLD Guess what You can
Finding Fit 16
Now letrsquos talk How do you get that feeling EVERY day BE ACTIVE Allocate time for activity Make room for movement Reserve time for recreation Recreate to re-create
Finding Fit 17
Ditch the pretending Once-a-week exercise fad dieting and buying gym clothes for lounging isnrsquot working What hasnrsquot worked in the past wonrsquot work in the future
Finding Fit 18
So whatrsquos the secret
Start m o v i n g TODAY Every day
Finding Fit 19
I know simple right So simple it might just work (It will)
Finding Fit
02
2 is small Insignificant An inconsequential amount of time Itrsquos in the 2 where yoursquoll find it The foundation The building blocks to living fit
It takes 2
Finding Fit 21
Say what I was ready to commit 100 but 2
Yes commit 100 to 2
Commit to moving no less than 30 minutes EVERY day
Finding Fit 22
Just 2 of your day Keep the other 98 but give your health 2 Move 30 minutes only 2 of your day EVERY DAY
Finding Fit 23
What makes up 2
1 Activity- any act that puts your body in motion
2 Exercise- any activity performed with moderate to vigorous intensity
Together these make up the 2
Finding Fit 24
Activity Activity is any act that puts your body in motion Walking bike riding vacuuming bowling going to the zoo If your feet have a beat and yoursquore up off your seat then yoursquore doing sweet
Finding Fit 25
Exercise Exercise is any activity performed with moderate to vigorous intensity This means our heart rate is between 50 and 85 of our maximum heart rate
(To find your maximum heart rate subtract your age from 220)
Finding Fit 26
Movement matters
Increases energy Strengthens the heart Improves sleep Builds muscles Reduces the risk of stroke Shrinks the risk of type II diabetes Creates euphoric feelings Lifts your mood Reduces your chances of cancer Relieves depression Lessens anxiety Engages brain activity Protects memory Increases life expectancy Expels toxins from the body Strengthens bones Reduces risk of heart disease Increases balance Reduces stress Builds self esteem amp improves body image Reduces back pain Controls weight Improves quality of life
Finding Fit 27
So whatrsquos stopping you
Finding Fit 28
Itrsquos only 2
30 minutes a day = 210 minutes a week
Exercise at least 90 minutes every week This means of those 210 minutes 90 of them need to be moderate to vigorous exercise
Finding Fit 29
[Side note] If you are under 18 years old or 50 pounds overweight it needs to be increased to 60 minutes of activity each day and 150 minutes of the weekly total must be moderate to vigorous exercise
Herersquos why Kids are cooped up crazy waiting to happen Thatrsquos not bad Thatrsquos true Children require more activity than adults Also if yoursquore 50 pounds overweight yoursquore in a bigger hole and need to get to digging out with a bigger shovel
Donrsquot stress Committing to 60 minutes of activity is still only 4 of the day
Keeping the 03
Committing is tough Even though 2 is a small commitment it still has a way of getting lost in the shuffle
Commitment
Finding Fit 31
Life happens Wersquore plagued by interruptions They rob us of our time and if wersquore not careful cause us to forget about our commitments
Finding Fit 32
So how do we make sure we keep moving Yoursquove heard- ldquoThat which is not measured doesnrsquot get donerdquo Wellhellip that which is not scheduled doesnrsquot either Create a calendar with planned activities and exercises to carve out time overcome interruptions and focus on fitness
Finding Fit 33
Plan for it We have calendars schedules and agendas for everything Why not for our exercise
As Steve Miller so eloquently put it ldquoTime keeps on slippinrsquo slippinrsquo slippinrsquo into the futurerdquo
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 15
The good stuff That feeling comes from endorphins During exercise they are pumping through the body raising excitement and reducing stress
It gets you thinking you can conquer your health and THE WORLD Guess what You can
Finding Fit 16
Now letrsquos talk How do you get that feeling EVERY day BE ACTIVE Allocate time for activity Make room for movement Reserve time for recreation Recreate to re-create
Finding Fit 17
Ditch the pretending Once-a-week exercise fad dieting and buying gym clothes for lounging isnrsquot working What hasnrsquot worked in the past wonrsquot work in the future
Finding Fit 18
So whatrsquos the secret
Start m o v i n g TODAY Every day
Finding Fit 19
I know simple right So simple it might just work (It will)
Finding Fit
02
2 is small Insignificant An inconsequential amount of time Itrsquos in the 2 where yoursquoll find it The foundation The building blocks to living fit
It takes 2
Finding Fit 21
Say what I was ready to commit 100 but 2
Yes commit 100 to 2
Commit to moving no less than 30 minutes EVERY day
Finding Fit 22
Just 2 of your day Keep the other 98 but give your health 2 Move 30 minutes only 2 of your day EVERY DAY
Finding Fit 23
What makes up 2
1 Activity- any act that puts your body in motion
2 Exercise- any activity performed with moderate to vigorous intensity
Together these make up the 2
Finding Fit 24
Activity Activity is any act that puts your body in motion Walking bike riding vacuuming bowling going to the zoo If your feet have a beat and yoursquore up off your seat then yoursquore doing sweet
Finding Fit 25
Exercise Exercise is any activity performed with moderate to vigorous intensity This means our heart rate is between 50 and 85 of our maximum heart rate
(To find your maximum heart rate subtract your age from 220)
Finding Fit 26
Movement matters
Increases energy Strengthens the heart Improves sleep Builds muscles Reduces the risk of stroke Shrinks the risk of type II diabetes Creates euphoric feelings Lifts your mood Reduces your chances of cancer Relieves depression Lessens anxiety Engages brain activity Protects memory Increases life expectancy Expels toxins from the body Strengthens bones Reduces risk of heart disease Increases balance Reduces stress Builds self esteem amp improves body image Reduces back pain Controls weight Improves quality of life
Finding Fit 27
So whatrsquos stopping you
Finding Fit 28
Itrsquos only 2
30 minutes a day = 210 minutes a week
Exercise at least 90 minutes every week This means of those 210 minutes 90 of them need to be moderate to vigorous exercise
Finding Fit 29
[Side note] If you are under 18 years old or 50 pounds overweight it needs to be increased to 60 minutes of activity each day and 150 minutes of the weekly total must be moderate to vigorous exercise
Herersquos why Kids are cooped up crazy waiting to happen Thatrsquos not bad Thatrsquos true Children require more activity than adults Also if yoursquore 50 pounds overweight yoursquore in a bigger hole and need to get to digging out with a bigger shovel
Donrsquot stress Committing to 60 minutes of activity is still only 4 of the day
Keeping the 03
Committing is tough Even though 2 is a small commitment it still has a way of getting lost in the shuffle
Commitment
Finding Fit 31
Life happens Wersquore plagued by interruptions They rob us of our time and if wersquore not careful cause us to forget about our commitments
Finding Fit 32
So how do we make sure we keep moving Yoursquove heard- ldquoThat which is not measured doesnrsquot get donerdquo Wellhellip that which is not scheduled doesnrsquot either Create a calendar with planned activities and exercises to carve out time overcome interruptions and focus on fitness
Finding Fit 33
Plan for it We have calendars schedules and agendas for everything Why not for our exercise
As Steve Miller so eloquently put it ldquoTime keeps on slippinrsquo slippinrsquo slippinrsquo into the futurerdquo
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 16
Now letrsquos talk How do you get that feeling EVERY day BE ACTIVE Allocate time for activity Make room for movement Reserve time for recreation Recreate to re-create
Finding Fit 17
Ditch the pretending Once-a-week exercise fad dieting and buying gym clothes for lounging isnrsquot working What hasnrsquot worked in the past wonrsquot work in the future
Finding Fit 18
So whatrsquos the secret
Start m o v i n g TODAY Every day
Finding Fit 19
I know simple right So simple it might just work (It will)
Finding Fit
02
2 is small Insignificant An inconsequential amount of time Itrsquos in the 2 where yoursquoll find it The foundation The building blocks to living fit
It takes 2
Finding Fit 21
Say what I was ready to commit 100 but 2
Yes commit 100 to 2
Commit to moving no less than 30 minutes EVERY day
Finding Fit 22
Just 2 of your day Keep the other 98 but give your health 2 Move 30 minutes only 2 of your day EVERY DAY
Finding Fit 23
What makes up 2
1 Activity- any act that puts your body in motion
2 Exercise- any activity performed with moderate to vigorous intensity
Together these make up the 2
Finding Fit 24
Activity Activity is any act that puts your body in motion Walking bike riding vacuuming bowling going to the zoo If your feet have a beat and yoursquore up off your seat then yoursquore doing sweet
Finding Fit 25
Exercise Exercise is any activity performed with moderate to vigorous intensity This means our heart rate is between 50 and 85 of our maximum heart rate
(To find your maximum heart rate subtract your age from 220)
Finding Fit 26
Movement matters
Increases energy Strengthens the heart Improves sleep Builds muscles Reduces the risk of stroke Shrinks the risk of type II diabetes Creates euphoric feelings Lifts your mood Reduces your chances of cancer Relieves depression Lessens anxiety Engages brain activity Protects memory Increases life expectancy Expels toxins from the body Strengthens bones Reduces risk of heart disease Increases balance Reduces stress Builds self esteem amp improves body image Reduces back pain Controls weight Improves quality of life
Finding Fit 27
So whatrsquos stopping you
Finding Fit 28
Itrsquos only 2
30 minutes a day = 210 minutes a week
Exercise at least 90 minutes every week This means of those 210 minutes 90 of them need to be moderate to vigorous exercise
Finding Fit 29
[Side note] If you are under 18 years old or 50 pounds overweight it needs to be increased to 60 minutes of activity each day and 150 minutes of the weekly total must be moderate to vigorous exercise
Herersquos why Kids are cooped up crazy waiting to happen Thatrsquos not bad Thatrsquos true Children require more activity than adults Also if yoursquore 50 pounds overweight yoursquore in a bigger hole and need to get to digging out with a bigger shovel
Donrsquot stress Committing to 60 minutes of activity is still only 4 of the day
Keeping the 03
Committing is tough Even though 2 is a small commitment it still has a way of getting lost in the shuffle
Commitment
Finding Fit 31
Life happens Wersquore plagued by interruptions They rob us of our time and if wersquore not careful cause us to forget about our commitments
Finding Fit 32
So how do we make sure we keep moving Yoursquove heard- ldquoThat which is not measured doesnrsquot get donerdquo Wellhellip that which is not scheduled doesnrsquot either Create a calendar with planned activities and exercises to carve out time overcome interruptions and focus on fitness
Finding Fit 33
Plan for it We have calendars schedules and agendas for everything Why not for our exercise
As Steve Miller so eloquently put it ldquoTime keeps on slippinrsquo slippinrsquo slippinrsquo into the futurerdquo
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 17
Ditch the pretending Once-a-week exercise fad dieting and buying gym clothes for lounging isnrsquot working What hasnrsquot worked in the past wonrsquot work in the future
Finding Fit 18
So whatrsquos the secret
Start m o v i n g TODAY Every day
Finding Fit 19
I know simple right So simple it might just work (It will)
Finding Fit
02
2 is small Insignificant An inconsequential amount of time Itrsquos in the 2 where yoursquoll find it The foundation The building blocks to living fit
It takes 2
Finding Fit 21
Say what I was ready to commit 100 but 2
Yes commit 100 to 2
Commit to moving no less than 30 minutes EVERY day
Finding Fit 22
Just 2 of your day Keep the other 98 but give your health 2 Move 30 minutes only 2 of your day EVERY DAY
Finding Fit 23
What makes up 2
1 Activity- any act that puts your body in motion
2 Exercise- any activity performed with moderate to vigorous intensity
Together these make up the 2
Finding Fit 24
Activity Activity is any act that puts your body in motion Walking bike riding vacuuming bowling going to the zoo If your feet have a beat and yoursquore up off your seat then yoursquore doing sweet
Finding Fit 25
Exercise Exercise is any activity performed with moderate to vigorous intensity This means our heart rate is between 50 and 85 of our maximum heart rate
(To find your maximum heart rate subtract your age from 220)
Finding Fit 26
Movement matters
Increases energy Strengthens the heart Improves sleep Builds muscles Reduces the risk of stroke Shrinks the risk of type II diabetes Creates euphoric feelings Lifts your mood Reduces your chances of cancer Relieves depression Lessens anxiety Engages brain activity Protects memory Increases life expectancy Expels toxins from the body Strengthens bones Reduces risk of heart disease Increases balance Reduces stress Builds self esteem amp improves body image Reduces back pain Controls weight Improves quality of life
Finding Fit 27
So whatrsquos stopping you
Finding Fit 28
Itrsquos only 2
30 minutes a day = 210 minutes a week
Exercise at least 90 minutes every week This means of those 210 minutes 90 of them need to be moderate to vigorous exercise
Finding Fit 29
[Side note] If you are under 18 years old or 50 pounds overweight it needs to be increased to 60 minutes of activity each day and 150 minutes of the weekly total must be moderate to vigorous exercise
Herersquos why Kids are cooped up crazy waiting to happen Thatrsquos not bad Thatrsquos true Children require more activity than adults Also if yoursquore 50 pounds overweight yoursquore in a bigger hole and need to get to digging out with a bigger shovel
Donrsquot stress Committing to 60 minutes of activity is still only 4 of the day
Keeping the 03
Committing is tough Even though 2 is a small commitment it still has a way of getting lost in the shuffle
Commitment
Finding Fit 31
Life happens Wersquore plagued by interruptions They rob us of our time and if wersquore not careful cause us to forget about our commitments
Finding Fit 32
So how do we make sure we keep moving Yoursquove heard- ldquoThat which is not measured doesnrsquot get donerdquo Wellhellip that which is not scheduled doesnrsquot either Create a calendar with planned activities and exercises to carve out time overcome interruptions and focus on fitness
Finding Fit 33
Plan for it We have calendars schedules and agendas for everything Why not for our exercise
As Steve Miller so eloquently put it ldquoTime keeps on slippinrsquo slippinrsquo slippinrsquo into the futurerdquo
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 18
So whatrsquos the secret
Start m o v i n g TODAY Every day
Finding Fit 19
I know simple right So simple it might just work (It will)
Finding Fit
02
2 is small Insignificant An inconsequential amount of time Itrsquos in the 2 where yoursquoll find it The foundation The building blocks to living fit
It takes 2
Finding Fit 21
Say what I was ready to commit 100 but 2
Yes commit 100 to 2
Commit to moving no less than 30 minutes EVERY day
Finding Fit 22
Just 2 of your day Keep the other 98 but give your health 2 Move 30 minutes only 2 of your day EVERY DAY
Finding Fit 23
What makes up 2
1 Activity- any act that puts your body in motion
2 Exercise- any activity performed with moderate to vigorous intensity
Together these make up the 2
Finding Fit 24
Activity Activity is any act that puts your body in motion Walking bike riding vacuuming bowling going to the zoo If your feet have a beat and yoursquore up off your seat then yoursquore doing sweet
Finding Fit 25
Exercise Exercise is any activity performed with moderate to vigorous intensity This means our heart rate is between 50 and 85 of our maximum heart rate
(To find your maximum heart rate subtract your age from 220)
Finding Fit 26
Movement matters
Increases energy Strengthens the heart Improves sleep Builds muscles Reduces the risk of stroke Shrinks the risk of type II diabetes Creates euphoric feelings Lifts your mood Reduces your chances of cancer Relieves depression Lessens anxiety Engages brain activity Protects memory Increases life expectancy Expels toxins from the body Strengthens bones Reduces risk of heart disease Increases balance Reduces stress Builds self esteem amp improves body image Reduces back pain Controls weight Improves quality of life
Finding Fit 27
So whatrsquos stopping you
Finding Fit 28
Itrsquos only 2
30 minutes a day = 210 minutes a week
Exercise at least 90 minutes every week This means of those 210 minutes 90 of them need to be moderate to vigorous exercise
Finding Fit 29
[Side note] If you are under 18 years old or 50 pounds overweight it needs to be increased to 60 minutes of activity each day and 150 minutes of the weekly total must be moderate to vigorous exercise
Herersquos why Kids are cooped up crazy waiting to happen Thatrsquos not bad Thatrsquos true Children require more activity than adults Also if yoursquore 50 pounds overweight yoursquore in a bigger hole and need to get to digging out with a bigger shovel
Donrsquot stress Committing to 60 minutes of activity is still only 4 of the day
Keeping the 03
Committing is tough Even though 2 is a small commitment it still has a way of getting lost in the shuffle
Commitment
Finding Fit 31
Life happens Wersquore plagued by interruptions They rob us of our time and if wersquore not careful cause us to forget about our commitments
Finding Fit 32
So how do we make sure we keep moving Yoursquove heard- ldquoThat which is not measured doesnrsquot get donerdquo Wellhellip that which is not scheduled doesnrsquot either Create a calendar with planned activities and exercises to carve out time overcome interruptions and focus on fitness
Finding Fit 33
Plan for it We have calendars schedules and agendas for everything Why not for our exercise
As Steve Miller so eloquently put it ldquoTime keeps on slippinrsquo slippinrsquo slippinrsquo into the futurerdquo
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 19
I know simple right So simple it might just work (It will)
Finding Fit
02
2 is small Insignificant An inconsequential amount of time Itrsquos in the 2 where yoursquoll find it The foundation The building blocks to living fit
It takes 2
Finding Fit 21
Say what I was ready to commit 100 but 2
Yes commit 100 to 2
Commit to moving no less than 30 minutes EVERY day
Finding Fit 22
Just 2 of your day Keep the other 98 but give your health 2 Move 30 minutes only 2 of your day EVERY DAY
Finding Fit 23
What makes up 2
1 Activity- any act that puts your body in motion
2 Exercise- any activity performed with moderate to vigorous intensity
Together these make up the 2
Finding Fit 24
Activity Activity is any act that puts your body in motion Walking bike riding vacuuming bowling going to the zoo If your feet have a beat and yoursquore up off your seat then yoursquore doing sweet
Finding Fit 25
Exercise Exercise is any activity performed with moderate to vigorous intensity This means our heart rate is between 50 and 85 of our maximum heart rate
(To find your maximum heart rate subtract your age from 220)
Finding Fit 26
Movement matters
Increases energy Strengthens the heart Improves sleep Builds muscles Reduces the risk of stroke Shrinks the risk of type II diabetes Creates euphoric feelings Lifts your mood Reduces your chances of cancer Relieves depression Lessens anxiety Engages brain activity Protects memory Increases life expectancy Expels toxins from the body Strengthens bones Reduces risk of heart disease Increases balance Reduces stress Builds self esteem amp improves body image Reduces back pain Controls weight Improves quality of life
Finding Fit 27
So whatrsquos stopping you
Finding Fit 28
Itrsquos only 2
30 minutes a day = 210 minutes a week
Exercise at least 90 minutes every week This means of those 210 minutes 90 of them need to be moderate to vigorous exercise
Finding Fit 29
[Side note] If you are under 18 years old or 50 pounds overweight it needs to be increased to 60 minutes of activity each day and 150 minutes of the weekly total must be moderate to vigorous exercise
Herersquos why Kids are cooped up crazy waiting to happen Thatrsquos not bad Thatrsquos true Children require more activity than adults Also if yoursquore 50 pounds overweight yoursquore in a bigger hole and need to get to digging out with a bigger shovel
Donrsquot stress Committing to 60 minutes of activity is still only 4 of the day
Keeping the 03
Committing is tough Even though 2 is a small commitment it still has a way of getting lost in the shuffle
Commitment
Finding Fit 31
Life happens Wersquore plagued by interruptions They rob us of our time and if wersquore not careful cause us to forget about our commitments
Finding Fit 32
So how do we make sure we keep moving Yoursquove heard- ldquoThat which is not measured doesnrsquot get donerdquo Wellhellip that which is not scheduled doesnrsquot either Create a calendar with planned activities and exercises to carve out time overcome interruptions and focus on fitness
Finding Fit 33
Plan for it We have calendars schedules and agendas for everything Why not for our exercise
As Steve Miller so eloquently put it ldquoTime keeps on slippinrsquo slippinrsquo slippinrsquo into the futurerdquo
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit
02
2 is small Insignificant An inconsequential amount of time Itrsquos in the 2 where yoursquoll find it The foundation The building blocks to living fit
It takes 2
Finding Fit 21
Say what I was ready to commit 100 but 2
Yes commit 100 to 2
Commit to moving no less than 30 minutes EVERY day
Finding Fit 22
Just 2 of your day Keep the other 98 but give your health 2 Move 30 minutes only 2 of your day EVERY DAY
Finding Fit 23
What makes up 2
1 Activity- any act that puts your body in motion
2 Exercise- any activity performed with moderate to vigorous intensity
Together these make up the 2
Finding Fit 24
Activity Activity is any act that puts your body in motion Walking bike riding vacuuming bowling going to the zoo If your feet have a beat and yoursquore up off your seat then yoursquore doing sweet
Finding Fit 25
Exercise Exercise is any activity performed with moderate to vigorous intensity This means our heart rate is between 50 and 85 of our maximum heart rate
(To find your maximum heart rate subtract your age from 220)
Finding Fit 26
Movement matters
Increases energy Strengthens the heart Improves sleep Builds muscles Reduces the risk of stroke Shrinks the risk of type II diabetes Creates euphoric feelings Lifts your mood Reduces your chances of cancer Relieves depression Lessens anxiety Engages brain activity Protects memory Increases life expectancy Expels toxins from the body Strengthens bones Reduces risk of heart disease Increases balance Reduces stress Builds self esteem amp improves body image Reduces back pain Controls weight Improves quality of life
Finding Fit 27
So whatrsquos stopping you
Finding Fit 28
Itrsquos only 2
30 minutes a day = 210 minutes a week
Exercise at least 90 minutes every week This means of those 210 minutes 90 of them need to be moderate to vigorous exercise
Finding Fit 29
[Side note] If you are under 18 years old or 50 pounds overweight it needs to be increased to 60 minutes of activity each day and 150 minutes of the weekly total must be moderate to vigorous exercise
Herersquos why Kids are cooped up crazy waiting to happen Thatrsquos not bad Thatrsquos true Children require more activity than adults Also if yoursquore 50 pounds overweight yoursquore in a bigger hole and need to get to digging out with a bigger shovel
Donrsquot stress Committing to 60 minutes of activity is still only 4 of the day
Keeping the 03
Committing is tough Even though 2 is a small commitment it still has a way of getting lost in the shuffle
Commitment
Finding Fit 31
Life happens Wersquore plagued by interruptions They rob us of our time and if wersquore not careful cause us to forget about our commitments
Finding Fit 32
So how do we make sure we keep moving Yoursquove heard- ldquoThat which is not measured doesnrsquot get donerdquo Wellhellip that which is not scheduled doesnrsquot either Create a calendar with planned activities and exercises to carve out time overcome interruptions and focus on fitness
Finding Fit 33
Plan for it We have calendars schedules and agendas for everything Why not for our exercise
As Steve Miller so eloquently put it ldquoTime keeps on slippinrsquo slippinrsquo slippinrsquo into the futurerdquo
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 21
Say what I was ready to commit 100 but 2
Yes commit 100 to 2
Commit to moving no less than 30 minutes EVERY day
Finding Fit 22
Just 2 of your day Keep the other 98 but give your health 2 Move 30 minutes only 2 of your day EVERY DAY
Finding Fit 23
What makes up 2
1 Activity- any act that puts your body in motion
2 Exercise- any activity performed with moderate to vigorous intensity
Together these make up the 2
Finding Fit 24
Activity Activity is any act that puts your body in motion Walking bike riding vacuuming bowling going to the zoo If your feet have a beat and yoursquore up off your seat then yoursquore doing sweet
Finding Fit 25
Exercise Exercise is any activity performed with moderate to vigorous intensity This means our heart rate is between 50 and 85 of our maximum heart rate
(To find your maximum heart rate subtract your age from 220)
Finding Fit 26
Movement matters
Increases energy Strengthens the heart Improves sleep Builds muscles Reduces the risk of stroke Shrinks the risk of type II diabetes Creates euphoric feelings Lifts your mood Reduces your chances of cancer Relieves depression Lessens anxiety Engages brain activity Protects memory Increases life expectancy Expels toxins from the body Strengthens bones Reduces risk of heart disease Increases balance Reduces stress Builds self esteem amp improves body image Reduces back pain Controls weight Improves quality of life
Finding Fit 27
So whatrsquos stopping you
Finding Fit 28
Itrsquos only 2
30 minutes a day = 210 minutes a week
Exercise at least 90 minutes every week This means of those 210 minutes 90 of them need to be moderate to vigorous exercise
Finding Fit 29
[Side note] If you are under 18 years old or 50 pounds overweight it needs to be increased to 60 minutes of activity each day and 150 minutes of the weekly total must be moderate to vigorous exercise
Herersquos why Kids are cooped up crazy waiting to happen Thatrsquos not bad Thatrsquos true Children require more activity than adults Also if yoursquore 50 pounds overweight yoursquore in a bigger hole and need to get to digging out with a bigger shovel
Donrsquot stress Committing to 60 minutes of activity is still only 4 of the day
Keeping the 03
Committing is tough Even though 2 is a small commitment it still has a way of getting lost in the shuffle
Commitment
Finding Fit 31
Life happens Wersquore plagued by interruptions They rob us of our time and if wersquore not careful cause us to forget about our commitments
Finding Fit 32
So how do we make sure we keep moving Yoursquove heard- ldquoThat which is not measured doesnrsquot get donerdquo Wellhellip that which is not scheduled doesnrsquot either Create a calendar with planned activities and exercises to carve out time overcome interruptions and focus on fitness
Finding Fit 33
Plan for it We have calendars schedules and agendas for everything Why not for our exercise
As Steve Miller so eloquently put it ldquoTime keeps on slippinrsquo slippinrsquo slippinrsquo into the futurerdquo
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 22
Just 2 of your day Keep the other 98 but give your health 2 Move 30 minutes only 2 of your day EVERY DAY
Finding Fit 23
What makes up 2
1 Activity- any act that puts your body in motion
2 Exercise- any activity performed with moderate to vigorous intensity
Together these make up the 2
Finding Fit 24
Activity Activity is any act that puts your body in motion Walking bike riding vacuuming bowling going to the zoo If your feet have a beat and yoursquore up off your seat then yoursquore doing sweet
Finding Fit 25
Exercise Exercise is any activity performed with moderate to vigorous intensity This means our heart rate is between 50 and 85 of our maximum heart rate
(To find your maximum heart rate subtract your age from 220)
Finding Fit 26
Movement matters
Increases energy Strengthens the heart Improves sleep Builds muscles Reduces the risk of stroke Shrinks the risk of type II diabetes Creates euphoric feelings Lifts your mood Reduces your chances of cancer Relieves depression Lessens anxiety Engages brain activity Protects memory Increases life expectancy Expels toxins from the body Strengthens bones Reduces risk of heart disease Increases balance Reduces stress Builds self esteem amp improves body image Reduces back pain Controls weight Improves quality of life
Finding Fit 27
So whatrsquos stopping you
Finding Fit 28
Itrsquos only 2
30 minutes a day = 210 minutes a week
Exercise at least 90 minutes every week This means of those 210 minutes 90 of them need to be moderate to vigorous exercise
Finding Fit 29
[Side note] If you are under 18 years old or 50 pounds overweight it needs to be increased to 60 minutes of activity each day and 150 minutes of the weekly total must be moderate to vigorous exercise
Herersquos why Kids are cooped up crazy waiting to happen Thatrsquos not bad Thatrsquos true Children require more activity than adults Also if yoursquore 50 pounds overweight yoursquore in a bigger hole and need to get to digging out with a bigger shovel
Donrsquot stress Committing to 60 minutes of activity is still only 4 of the day
Keeping the 03
Committing is tough Even though 2 is a small commitment it still has a way of getting lost in the shuffle
Commitment
Finding Fit 31
Life happens Wersquore plagued by interruptions They rob us of our time and if wersquore not careful cause us to forget about our commitments
Finding Fit 32
So how do we make sure we keep moving Yoursquove heard- ldquoThat which is not measured doesnrsquot get donerdquo Wellhellip that which is not scheduled doesnrsquot either Create a calendar with planned activities and exercises to carve out time overcome interruptions and focus on fitness
Finding Fit 33
Plan for it We have calendars schedules and agendas for everything Why not for our exercise
As Steve Miller so eloquently put it ldquoTime keeps on slippinrsquo slippinrsquo slippinrsquo into the futurerdquo
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 23
What makes up 2
1 Activity- any act that puts your body in motion
2 Exercise- any activity performed with moderate to vigorous intensity
Together these make up the 2
Finding Fit 24
Activity Activity is any act that puts your body in motion Walking bike riding vacuuming bowling going to the zoo If your feet have a beat and yoursquore up off your seat then yoursquore doing sweet
Finding Fit 25
Exercise Exercise is any activity performed with moderate to vigorous intensity This means our heart rate is between 50 and 85 of our maximum heart rate
(To find your maximum heart rate subtract your age from 220)
Finding Fit 26
Movement matters
Increases energy Strengthens the heart Improves sleep Builds muscles Reduces the risk of stroke Shrinks the risk of type II diabetes Creates euphoric feelings Lifts your mood Reduces your chances of cancer Relieves depression Lessens anxiety Engages brain activity Protects memory Increases life expectancy Expels toxins from the body Strengthens bones Reduces risk of heart disease Increases balance Reduces stress Builds self esteem amp improves body image Reduces back pain Controls weight Improves quality of life
Finding Fit 27
So whatrsquos stopping you
Finding Fit 28
Itrsquos only 2
30 minutes a day = 210 minutes a week
Exercise at least 90 minutes every week This means of those 210 minutes 90 of them need to be moderate to vigorous exercise
Finding Fit 29
[Side note] If you are under 18 years old or 50 pounds overweight it needs to be increased to 60 minutes of activity each day and 150 minutes of the weekly total must be moderate to vigorous exercise
Herersquos why Kids are cooped up crazy waiting to happen Thatrsquos not bad Thatrsquos true Children require more activity than adults Also if yoursquore 50 pounds overweight yoursquore in a bigger hole and need to get to digging out with a bigger shovel
Donrsquot stress Committing to 60 minutes of activity is still only 4 of the day
Keeping the 03
Committing is tough Even though 2 is a small commitment it still has a way of getting lost in the shuffle
Commitment
Finding Fit 31
Life happens Wersquore plagued by interruptions They rob us of our time and if wersquore not careful cause us to forget about our commitments
Finding Fit 32
So how do we make sure we keep moving Yoursquove heard- ldquoThat which is not measured doesnrsquot get donerdquo Wellhellip that which is not scheduled doesnrsquot either Create a calendar with planned activities and exercises to carve out time overcome interruptions and focus on fitness
Finding Fit 33
Plan for it We have calendars schedules and agendas for everything Why not for our exercise
As Steve Miller so eloquently put it ldquoTime keeps on slippinrsquo slippinrsquo slippinrsquo into the futurerdquo
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 24
Activity Activity is any act that puts your body in motion Walking bike riding vacuuming bowling going to the zoo If your feet have a beat and yoursquore up off your seat then yoursquore doing sweet
Finding Fit 25
Exercise Exercise is any activity performed with moderate to vigorous intensity This means our heart rate is between 50 and 85 of our maximum heart rate
(To find your maximum heart rate subtract your age from 220)
Finding Fit 26
Movement matters
Increases energy Strengthens the heart Improves sleep Builds muscles Reduces the risk of stroke Shrinks the risk of type II diabetes Creates euphoric feelings Lifts your mood Reduces your chances of cancer Relieves depression Lessens anxiety Engages brain activity Protects memory Increases life expectancy Expels toxins from the body Strengthens bones Reduces risk of heart disease Increases balance Reduces stress Builds self esteem amp improves body image Reduces back pain Controls weight Improves quality of life
Finding Fit 27
So whatrsquos stopping you
Finding Fit 28
Itrsquos only 2
30 minutes a day = 210 minutes a week
Exercise at least 90 minutes every week This means of those 210 minutes 90 of them need to be moderate to vigorous exercise
Finding Fit 29
[Side note] If you are under 18 years old or 50 pounds overweight it needs to be increased to 60 minutes of activity each day and 150 minutes of the weekly total must be moderate to vigorous exercise
Herersquos why Kids are cooped up crazy waiting to happen Thatrsquos not bad Thatrsquos true Children require more activity than adults Also if yoursquore 50 pounds overweight yoursquore in a bigger hole and need to get to digging out with a bigger shovel
Donrsquot stress Committing to 60 minutes of activity is still only 4 of the day
Keeping the 03
Committing is tough Even though 2 is a small commitment it still has a way of getting lost in the shuffle
Commitment
Finding Fit 31
Life happens Wersquore plagued by interruptions They rob us of our time and if wersquore not careful cause us to forget about our commitments
Finding Fit 32
So how do we make sure we keep moving Yoursquove heard- ldquoThat which is not measured doesnrsquot get donerdquo Wellhellip that which is not scheduled doesnrsquot either Create a calendar with planned activities and exercises to carve out time overcome interruptions and focus on fitness
Finding Fit 33
Plan for it We have calendars schedules and agendas for everything Why not for our exercise
As Steve Miller so eloquently put it ldquoTime keeps on slippinrsquo slippinrsquo slippinrsquo into the futurerdquo
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 25
Exercise Exercise is any activity performed with moderate to vigorous intensity This means our heart rate is between 50 and 85 of our maximum heart rate
(To find your maximum heart rate subtract your age from 220)
Finding Fit 26
Movement matters
Increases energy Strengthens the heart Improves sleep Builds muscles Reduces the risk of stroke Shrinks the risk of type II diabetes Creates euphoric feelings Lifts your mood Reduces your chances of cancer Relieves depression Lessens anxiety Engages brain activity Protects memory Increases life expectancy Expels toxins from the body Strengthens bones Reduces risk of heart disease Increases balance Reduces stress Builds self esteem amp improves body image Reduces back pain Controls weight Improves quality of life
Finding Fit 27
So whatrsquos stopping you
Finding Fit 28
Itrsquos only 2
30 minutes a day = 210 minutes a week
Exercise at least 90 minutes every week This means of those 210 minutes 90 of them need to be moderate to vigorous exercise
Finding Fit 29
[Side note] If you are under 18 years old or 50 pounds overweight it needs to be increased to 60 minutes of activity each day and 150 minutes of the weekly total must be moderate to vigorous exercise
Herersquos why Kids are cooped up crazy waiting to happen Thatrsquos not bad Thatrsquos true Children require more activity than adults Also if yoursquore 50 pounds overweight yoursquore in a bigger hole and need to get to digging out with a bigger shovel
Donrsquot stress Committing to 60 minutes of activity is still only 4 of the day
Keeping the 03
Committing is tough Even though 2 is a small commitment it still has a way of getting lost in the shuffle
Commitment
Finding Fit 31
Life happens Wersquore plagued by interruptions They rob us of our time and if wersquore not careful cause us to forget about our commitments
Finding Fit 32
So how do we make sure we keep moving Yoursquove heard- ldquoThat which is not measured doesnrsquot get donerdquo Wellhellip that which is not scheduled doesnrsquot either Create a calendar with planned activities and exercises to carve out time overcome interruptions and focus on fitness
Finding Fit 33
Plan for it We have calendars schedules and agendas for everything Why not for our exercise
As Steve Miller so eloquently put it ldquoTime keeps on slippinrsquo slippinrsquo slippinrsquo into the futurerdquo
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 26
Movement matters
Increases energy Strengthens the heart Improves sleep Builds muscles Reduces the risk of stroke Shrinks the risk of type II diabetes Creates euphoric feelings Lifts your mood Reduces your chances of cancer Relieves depression Lessens anxiety Engages brain activity Protects memory Increases life expectancy Expels toxins from the body Strengthens bones Reduces risk of heart disease Increases balance Reduces stress Builds self esteem amp improves body image Reduces back pain Controls weight Improves quality of life
Finding Fit 27
So whatrsquos stopping you
Finding Fit 28
Itrsquos only 2
30 minutes a day = 210 minutes a week
Exercise at least 90 minutes every week This means of those 210 minutes 90 of them need to be moderate to vigorous exercise
Finding Fit 29
[Side note] If you are under 18 years old or 50 pounds overweight it needs to be increased to 60 minutes of activity each day and 150 minutes of the weekly total must be moderate to vigorous exercise
Herersquos why Kids are cooped up crazy waiting to happen Thatrsquos not bad Thatrsquos true Children require more activity than adults Also if yoursquore 50 pounds overweight yoursquore in a bigger hole and need to get to digging out with a bigger shovel
Donrsquot stress Committing to 60 minutes of activity is still only 4 of the day
Keeping the 03
Committing is tough Even though 2 is a small commitment it still has a way of getting lost in the shuffle
Commitment
Finding Fit 31
Life happens Wersquore plagued by interruptions They rob us of our time and if wersquore not careful cause us to forget about our commitments
Finding Fit 32
So how do we make sure we keep moving Yoursquove heard- ldquoThat which is not measured doesnrsquot get donerdquo Wellhellip that which is not scheduled doesnrsquot either Create a calendar with planned activities and exercises to carve out time overcome interruptions and focus on fitness
Finding Fit 33
Plan for it We have calendars schedules and agendas for everything Why not for our exercise
As Steve Miller so eloquently put it ldquoTime keeps on slippinrsquo slippinrsquo slippinrsquo into the futurerdquo
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 27
So whatrsquos stopping you
Finding Fit 28
Itrsquos only 2
30 minutes a day = 210 minutes a week
Exercise at least 90 minutes every week This means of those 210 minutes 90 of them need to be moderate to vigorous exercise
Finding Fit 29
[Side note] If you are under 18 years old or 50 pounds overweight it needs to be increased to 60 minutes of activity each day and 150 minutes of the weekly total must be moderate to vigorous exercise
Herersquos why Kids are cooped up crazy waiting to happen Thatrsquos not bad Thatrsquos true Children require more activity than adults Also if yoursquore 50 pounds overweight yoursquore in a bigger hole and need to get to digging out with a bigger shovel
Donrsquot stress Committing to 60 minutes of activity is still only 4 of the day
Keeping the 03
Committing is tough Even though 2 is a small commitment it still has a way of getting lost in the shuffle
Commitment
Finding Fit 31
Life happens Wersquore plagued by interruptions They rob us of our time and if wersquore not careful cause us to forget about our commitments
Finding Fit 32
So how do we make sure we keep moving Yoursquove heard- ldquoThat which is not measured doesnrsquot get donerdquo Wellhellip that which is not scheduled doesnrsquot either Create a calendar with planned activities and exercises to carve out time overcome interruptions and focus on fitness
Finding Fit 33
Plan for it We have calendars schedules and agendas for everything Why not for our exercise
As Steve Miller so eloquently put it ldquoTime keeps on slippinrsquo slippinrsquo slippinrsquo into the futurerdquo
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 28
Itrsquos only 2
30 minutes a day = 210 minutes a week
Exercise at least 90 minutes every week This means of those 210 minutes 90 of them need to be moderate to vigorous exercise
Finding Fit 29
[Side note] If you are under 18 years old or 50 pounds overweight it needs to be increased to 60 minutes of activity each day and 150 minutes of the weekly total must be moderate to vigorous exercise
Herersquos why Kids are cooped up crazy waiting to happen Thatrsquos not bad Thatrsquos true Children require more activity than adults Also if yoursquore 50 pounds overweight yoursquore in a bigger hole and need to get to digging out with a bigger shovel
Donrsquot stress Committing to 60 minutes of activity is still only 4 of the day
Keeping the 03
Committing is tough Even though 2 is a small commitment it still has a way of getting lost in the shuffle
Commitment
Finding Fit 31
Life happens Wersquore plagued by interruptions They rob us of our time and if wersquore not careful cause us to forget about our commitments
Finding Fit 32
So how do we make sure we keep moving Yoursquove heard- ldquoThat which is not measured doesnrsquot get donerdquo Wellhellip that which is not scheduled doesnrsquot either Create a calendar with planned activities and exercises to carve out time overcome interruptions and focus on fitness
Finding Fit 33
Plan for it We have calendars schedules and agendas for everything Why not for our exercise
As Steve Miller so eloquently put it ldquoTime keeps on slippinrsquo slippinrsquo slippinrsquo into the futurerdquo
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 29
[Side note] If you are under 18 years old or 50 pounds overweight it needs to be increased to 60 minutes of activity each day and 150 minutes of the weekly total must be moderate to vigorous exercise
Herersquos why Kids are cooped up crazy waiting to happen Thatrsquos not bad Thatrsquos true Children require more activity than adults Also if yoursquore 50 pounds overweight yoursquore in a bigger hole and need to get to digging out with a bigger shovel
Donrsquot stress Committing to 60 minutes of activity is still only 4 of the day
Keeping the 03
Committing is tough Even though 2 is a small commitment it still has a way of getting lost in the shuffle
Commitment
Finding Fit 31
Life happens Wersquore plagued by interruptions They rob us of our time and if wersquore not careful cause us to forget about our commitments
Finding Fit 32
So how do we make sure we keep moving Yoursquove heard- ldquoThat which is not measured doesnrsquot get donerdquo Wellhellip that which is not scheduled doesnrsquot either Create a calendar with planned activities and exercises to carve out time overcome interruptions and focus on fitness
Finding Fit 33
Plan for it We have calendars schedules and agendas for everything Why not for our exercise
As Steve Miller so eloquently put it ldquoTime keeps on slippinrsquo slippinrsquo slippinrsquo into the futurerdquo
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Keeping the 03
Committing is tough Even though 2 is a small commitment it still has a way of getting lost in the shuffle
Commitment
Finding Fit 31
Life happens Wersquore plagued by interruptions They rob us of our time and if wersquore not careful cause us to forget about our commitments
Finding Fit 32
So how do we make sure we keep moving Yoursquove heard- ldquoThat which is not measured doesnrsquot get donerdquo Wellhellip that which is not scheduled doesnrsquot either Create a calendar with planned activities and exercises to carve out time overcome interruptions and focus on fitness
Finding Fit 33
Plan for it We have calendars schedules and agendas for everything Why not for our exercise
As Steve Miller so eloquently put it ldquoTime keeps on slippinrsquo slippinrsquo slippinrsquo into the futurerdquo
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 31
Life happens Wersquore plagued by interruptions They rob us of our time and if wersquore not careful cause us to forget about our commitments
Finding Fit 32
So how do we make sure we keep moving Yoursquove heard- ldquoThat which is not measured doesnrsquot get donerdquo Wellhellip that which is not scheduled doesnrsquot either Create a calendar with planned activities and exercises to carve out time overcome interruptions and focus on fitness
Finding Fit 33
Plan for it We have calendars schedules and agendas for everything Why not for our exercise
As Steve Miller so eloquently put it ldquoTime keeps on slippinrsquo slippinrsquo slippinrsquo into the futurerdquo
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 32
So how do we make sure we keep moving Yoursquove heard- ldquoThat which is not measured doesnrsquot get donerdquo Wellhellip that which is not scheduled doesnrsquot either Create a calendar with planned activities and exercises to carve out time overcome interruptions and focus on fitness
Finding Fit 33
Plan for it We have calendars schedules and agendas for everything Why not for our exercise
As Steve Miller so eloquently put it ldquoTime keeps on slippinrsquo slippinrsquo slippinrsquo into the futurerdquo
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 33
Plan for it We have calendars schedules and agendas for everything Why not for our exercise
As Steve Miller so eloquently put it ldquoTime keeps on slippinrsquo slippinrsquo slippinrsquo into the futurerdquo
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 34
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 35
Magazines
Hulu
Commercials
Re-runs
YouTube
Food network
Waiting in line
Snoozing
Picking out what to wear
Video
games
Talking on
the phone
Sports Center Instagram
Soaps
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 36
Where do I start
Create a calendar to carve out time for 2
A real calendar entry With details
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 37
What Where When Each and every activity or exercise for each and every day on the calendar must include the what where and when
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 38
Break it down Here are the questions we need to ask ourselves when scheduling activity and exercise 1 What is the activity or exercise 2 Where is it taking place 3 When am I going to do it
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 39
No shorthand The more specific we are the less room we leave for excuses to creep in
Donrsquot schedule ldquoWalk - 30 minutesrdquo
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 40
Be specific
Do schedule
1 What is the activity or exercise [what]
Jon amp Meg 30 Minute Walk 2 Where is it taking place [where] Main St to Broadway Loop 3 When am I going to do it [when]
Friday 630-700pm
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 41
What if I know what yoursquore thinking Best laid plans Plans will have to change You better believe it Impromptu invites weather working overtime or the abrupt emergency will always interrupt The calendar will need to adjust
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 42
Be real Changes need to clear a couple filters
1 Is this a real problem or is it planned
procrastination
2 How are the totals for the week still going to be reached
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 43
Create commitment
No calendar No problem
Download your free calendar here
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Two or More 05
As much as we like to be dependent wersquore human We have moments of weakness and need support
for 2
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 45
Buddy Wersquore well on our way down the road less traveled But that road is hard and more difficult if we go it alone
Going it alone increases the chances wersquoll slide skip or shy away from our commitments
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 46
Enlist an accountability partner It can be a spouse Friend Co-worker Relative Child Doesnrsquot matter
The accountability partner needs to encourage you to GO and know when to say NO
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 47
Choose wisely This canrsquot be the friend that says letrsquos get ice cream because ldquowe DESERVE itrdquo That will be the same friend that will listen to your rough work day and agree itrsquos okay to skip your work out and do whatever else you need to be cheered up An accountability partner is someone who wonrsquot let the BUT keep us on our BUTT
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit
Family 06 Matters
No matter who you are there are others that are part of your life They need to become part of your success not part of your failure
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 49
With not for A family that sits together quits together Plan for the whole family Better yet plan WITH the whole family Irsquom not throwing down a pre-done exercise calendar Why Itrsquos not personalized to you Donrsquot do that to your family
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 50
Making it stick Make sure everyone has a say Ben Franklin said ldquoTell me I forget teach me and I may remember involve me and I learnrdquo Create a climate and culture in your family around fitness
A family that plays together stays together
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit
Ready Set 08 START
You know why you know how you know it takes 2 Letrsquos do this
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 52
Wersquore committing to 2 Adopt the mindset of doing whatever it takes to fulfill that commitment Wersquove tried finding fitness on the fly It doesnrsquot work
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 53
Itrsquos timehellip Itrsquos time to get off the couch and get committed
Engage in activity exercise and recreate to re-create the climate and culture in your life around fitness
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 54
Time tohellip Move 30 minutes every day Create a calendar to keep your commitment Enlist an accountability partner Involve the family
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 55
Start This is it Your starting point
We all have 24 hours Itrsquos time to take ownership of those 24 hours Itrsquos time to commit to 2
See you out there
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 56
Community Join others by taking the pledge to commit to 2
Letrsquos start a MOVEMENT movement
Sign the pledge on the Finding Fit Facebook page
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 57
Share
You know someone Someone that is waiting for this book Someone that NEEDS this book
Give it to them
Email it tweet it post it on Facebook Print and pass Itrsquos not just about us So share it with someone today
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 58
About the author
Jon is a speaker teacher and certified personal trainer
He lives in Houston Texas with his wife Meghan Check out Jons Finding Fit story
Connect with Jon
Email | Twitter | Facebook
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 59
Thank you
Thank you Meghan My beautiful wonderful amazing wife without whom this book would not have been possible
I love you
- Jon
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 60
The first step ishellip
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell
Finding Fit 61
helliptaking the first step
copy 2013 Jon Kidwell