Click below to see the exact workout by day. This program is only 10 minutes each morning but it is incredibly powerful!!! JOIN US and see for yourself


  CLICK HERE TO SEE WORKOUT SCHEDULE

This excerpt is from an article on obesity from the Life Extension Foundation (www.LEF.org). •Soluble fiber-rich bread improved glycemic control, reduced blood pressure, and decreased cholesterol and triglyceride levels (Nizami et al 2004).

•Consumption of an additional 14 g of fiber per day for more than two days was associated with a 10 percent decrease in calorie intake and body weight loss of 1.9 kgover 3.8 months (Howarth et al 2001).

 •A prospective cohort study showed that weight gain is slowed...

Do you remember the wonder in watching a toddler trying to take his/her first steps? The amazement and hope you had that built up in your heart for this miracle was of a pure and honest emotion.

You knew with the toddler giving continued effort, getting back up every time after a fall, he/she would be walking pretty soon. This child has no idea of failure. All it knows is that it wants...

Who knew that Nike would explode they way they have? It's a simple phrase...Just Do It! That phrase and the word commitment goes hand in hand. Is commitment just another word?

I can speculate on February 5th in the locker rooms of the Super Bowl teams, commitment will come up somewhere in the mix of the pre-game speech geared to induce emotions and to produce desired results. And I will go as far to say you...

This is not the question. Rather the question is 'What should I eat, and how much of it?'.

No matter what the exercise, sport, or particular physical challenge, how you prepare, sustain, and progress successfully depends on your nutritional intake. Simply put, what you put into your body is what you'll get out of it.

Ask any doctor, trainer, fitness guru, or professional athlete and the answer is consistent. All of the past challenges I've completed, from Body For Life to P90X advocated sensible nutritional habits to help bring about what seemed to be speedy transformations and new heights attained. Here are some practices I found along the way that have help me keep off the weight I lost for over 13 years...

Jimmy Valvano is known for this one: "Don't give up, don't ever give up."

This one is from Bethany Hamilton: "Courage, sacrifice, determination, commitment, toughness, heart, talent, guts. That’s what little girls are made of; the heck with sugar and spice."

Jesse Owens spoke of this: “The battles that count aren't the ones for gold medals. The struggles within yourself -- the invisible, inevitable battles inside all of us -- that's where it's at.”

They all recognized that the will is a significant percentage of the equation in succeeding. Once you can fully understand this, I mean fully, you really have something.

But as anyone can also guess...

Jesus, Paul the Apostle, Abraham Lincoln, Thomas Edison, Arthur Ashe, Michael Jordan, Lance Armstrong, Dirk Nowitzki, Dewey Bozella. You all pretty much know the first eight names mentioned above, but chances are you haven't heard of the last name.

I am finding out new things all the time, and I have recently found out that words of high value are powerful, especially when put into spoken messages. My spoken message to you in the form of a high value word is perseverance.

Meet Dewey Bozella. In 1983, Dewey Bozella was...

For those who are already off and running with the 90 Day Fitness Challenge... Congratulations! And thank you for the feedback. One of the things I've heard is that it would be helpful to know how many reps of each exercise you want to be shooting for.

This is a great question and below is a list of suggested repetitions for the exercises at the beginner's level. Use these numbers as a baseline for your minimum and build from there.

I want to stress that you should not be discouraged if you can't meet the minimum, but do keep these three things in mind.

1) Start moving.
2) Be consistent daily.
3) Don't give up.

Upper Body

Knee-based pushups , 10 minimum,
Chair Dip, 10 minimum,
Arm Curl (weighted), 10 minimum,
Lateral/Front Raise (weighted), 10 mnimum.

Lower Body

Regular Squat (bodyweight), 15 minimum,
Calf Raise, 15 minimum,
Wall Squat, 10 @ 3 seconds each, minimum,
Lunge, 10 per leg minimum.

Total Body

Block-Punch-Kick, 10 minimum,
Heisman Jump, 10 per leg, minimum.
Cardio, Jumping Jacks, 25 minimum

It is ok to stop before you reach the 1 minute time limit per exercise or if you don't reach the suggested minimum within that minute.....shish.....I stopped before the minute time limit on one of the exercises before, and you're the first to know.

Your goal is to reach the 90 days being able to say that you've completed the challenge with some progress to speak of. I want you to be proud of yourself for creating a healthy lifestyle, for YOURSELF. I want to hear from you. I want to hear of your challenges, your trials, your concerns, your suggestions. I want you to voice your triumphs and your encouragement for each other. I want you to know that you can do more than you think you can.

You just have to...... Keep Moving, Keep Improving.

Willie

For the 10 minute workout, where most of you may have discovered it to be challenging, you may be sore up to this point. I apologize for not emphasizing ample warm-up techniques.

I've had it reported that even for the beginner's workout, it has produced some soreness. And it could be discouraging for those that are fairly 'alone' in their efforts. But you are not alone, remember? I am here for you. Benefits of properly warming up before any workout, to include the 10 minute workout are:..

Hello to all my fellow C&Ders who are interested in changing the way you look, the way you feel, and improving your health for the better. You've probably tried to lose weight, eat healthier, and basically find a way to feel better about yourself, but have yet to grasp a consistent way of making that happen.

Hey, I've been there, and it can feel hopeless. What I've found out through the years is something that has given me that consistency that I so needed to help me get to where I wanted to go. I've learned...

Have you heard of Bill Phillips with Body for Life or Tony Horton with P90X or Insanity with Shaun T? These workout juggernauts all started with a passion for helping people improve their health in a dramatic way. They created programs that demanded a level of intensite and time committment that for those who can hang, results are indeed impressive. But what about for the rest of us?

Let me introduce to you Mr. Willie Bell. He is a true fitness and health expert. His workout comes from his own person story of finding himself tipping the scale at 255lbs. 13 years ago he decided to make a change. He has not only lost 60 lbs and kept it off but one look at him and you will definitely want what he's got.

Complete Balance has partnered with Willie to launch his very own 90 day fitness challenge. What's different about this program?

Click below to check out the actual day by day breakdown of Willie's Workout!!!

1. It's only 10 minutes long!
2. It's designed for 3 levels (beginner, intermediate, and advanced, and that means that no matter where you are starting from, you can do this program!
3. It's only 10 minutes long! (did I mention that already)

The challenge officially starts July 1 and will run for 90 days. Willie will be blogging tips, advice, additional workouts, challenges and of course answering your questions every step of the way.

This is your chance to really take your health and your physical body to the next level. So say yes to yourself, your health, and the body that you know you deserve to have.

Willie will be in touch soon with all the details of getting started and setting yourself up to win!