Let's shape up and get ready for the demands riding can bring. No matter what riding discipline you choose, there are several common physical requirements. Strength, flexibility and stamina are needed to be a successful and confident rider. Each week there will be a new exercise, weight training or fitness tip to try, plus a diet suggestion to add to your new fit lifestyle.

Remember before beginning any program consult your physician.

There are few things that you need to get started. The first is desire, the desire to change how you feel and look. The second is time, take a few minutes each day just for yourself, make a workout a part of your life just like brushing your teeth. The third thing is a comfortable and supportive pair of shoes. The fourth is a set of weights, they are available in one, two, three and five pound sizes. Pick the ones that are appropriate for your fitness level. If you are just starting out begin with the lighter weights. It is easier to advance and build when you start light. The fifth thing you will need, if you are female, is a supportive bra. The last thing you will need is kindness, be kind to yourself. Each day remind yourself what a great person you are and how important you are to everyone in your world. Think positive and visualize a fit and healthy person.

Nutritional Tip;
Diet is one of those four letter words so let's try and think of it a little differently. Let's address our reduction in calories as a change in our nutritional intake. A smarter and leaner way of feeding, caring for ourselves and replacing our energy supply. Start with one goal at a time and be realistic about weight loss. Try not to use your scale as a guide but use your tightest pair of jeans or britches. We want to focus on loosing body fat. A leaner body weighs more than a fat body. Muscle is heavier and takes more calories to maintain. If you would like you can get your body fat done then set your body size reduction plan in motion by decreasing the amount of body fat you have. For now we will just use our pant size a guide. Each week try to eliminate a fat product from your diet. Every body needs a certain amount of fat for fuel but we generally take in more than we need. This week pick two items that you could reduce. For instance try to decrease BUTTER or MARGARINE from your diet. The second would be to eliminate as much MAYONNAISE as you can. Remember your body needs to adjust to lower levels of fat, the fat is what makes everything taste so yummy. It can still be yummy just not so fatty. Toast without butter of margarine is DRY but try low-fat bagels with some low-fat cream cheese, or perhaps just a bagel plain. Bagels with sesame seeds or poppy seeds add flavor or try low fat English muffins with some fruit spread. Instead of mayo on your sandwich try mustard, they come in different flavors and consistencies. Try to reduce these things faithfully during the week an occasional slip on the weekends is okay just remember to be realistic and don't punish yourself if you eat something by mistake!

EXERCISE # 1
SIT UP AND CRUNCH
Let's start our program with the abdominal. Strong abdominal muscles equal a strong lower back. The exercise of the week is a combination of sit-ups and crunches. The first thing to do is to have the correct body position... lay on the floor with your knees bent (if you have a mat to lay on that is great)...your feet should be flat on the floor. Press your lower back into the floor... Abdominal should be tight...Eyes looking up...elbows bent and back with your hands behind your head... Pretend that you have a string attached to your chin and lift toward the ceiling...bring your shoulders off the floor... again, elbows back and breathing out as you come up. Use your diaphragm to push that air out on the effort. Do 3 sets of ten. Take a one minute break in between. Your count should be up and down. Next, add the CRUNCH... begin with your body in the same position...chin up...elbows back...knees bent...feet flat and lower back pressed into the floor... This time bring the elbows forward... chin lowers... and look at your knees... press forward.. again, breathe out on the effort..your count should be up..up..up..up.. your shoulders remain off the floor when doing a crunch. Do three sets of ten with a one minute break. Alternate the sit-up with the crunch for 3 complete sets. If you need a more advanced set of abdominal do the exercises above, to add difficulty... lift your feet off of the floor with your ankles crossed...lower back should still be pressed into the floor. An even more advanced version is to lift the legs into the air...ankles crossed ... knees slightly bent....lower back pressed into the floor. Then STRETCH, always stretch the worked muscle to avoid soreness.
An easy stretch is to reach your clasped hands overhead...palms up...legs extended.. Toes pointed... don't arch your back too much but stretch out release the tension. As your
abdominal muscles get stronger add more repetitions first then add more sets.

MOTIVATION HINT
Music is a great motivator. Turn on some of your favorite tunes and crunch to the beat!!
Misery loves company. Do your crunches with a friend, a son or daughter, a spouse or a significant other. Two is company and helps us stay on track!!

CALORIE BURNER
GROOM YOUR HORSE FROM HEAD TO TOE!
Give your equine friend a good cleaning...curry, brush, comb, clean those feet, clip those beards and detangle those tails.
Total Calories ==== 450.

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