MISSION
1
FITNESS
The ONLY Total Fitness program you ever need!
407 - 405 - 8249
e-mail: best@mission1fitness.com
Where do you start?
1. First off..........what do YOU want?  You need to answer this question to begin, because like the
saying goes "If you fail to plan, you plan to fail!"  Write down just what exactly it is you want to
accomplish!  Lose weight, gain weight, gain muscle, gain strength, gain flexibility..what?

2. Discuss your goals with your Physician to see if there are any special precautions you need
to take before starting an exercise program.

3. Tell your significant other, Wife, Parents, Friends, Priest/Pastor, anyone that will listen,   
what you are going to do (not plan to do..........do)!
This makes it concrete and MAKES you follow through so as not to lose face!  I had a lot of
people laugh at me at one point saying what I wanted to do could not be done.........well, I not only
accomplished all of my goals, but in just 12 weeks!  That was the beginning!   Some of
them are
now following this plan!

4. Keep a written log of EVERYTHING you do!  The Workouts, the Diet, the Conditioning!
This allows you to go back and look at what you've done.  It's very helpful if you do               
something a little different but don't get the results you want. You can always go back to
what worked well for you.

5.  You can always talk to me if you need some help or minor adjustment, by e-mail, phone
or in person @ the studio!,
What do I wear and other questions.
1.  Wear something comfortable!  Not necessarily fashionable, but hey, if you are doing your
program in your own place, all by your lonesome........you don't have to impress anyone! There is a
large variety of workout clothing and accessories available on the market, but it all comes back to
what YOU want and what's workable for you.  Sometimes either a pair of loose shorts, and a
slightly baggy sweat shirt will work. Other times loose sweat pants and sweat shirt are better.  It's
up to you.................. just be comfortable!   Later on........don't be the one you hate in the club that
wears the skimpy outfits!  You can be fashionable while comfortable, without being an
exhibitionist!  Save that for going out!

2.  Sometimes weight lifting gloves are good to use.  Get a pair that cover your fingers out to the
last knuckle, that way you won't get callouses on your hands and the weights will be better
controlled without gripping hard.  I really like the Saranac company's gloves with the wrist support
straps. I don't know if they still have it, but they used to guarantee their gloves for life, and I can
personally witness to that after having to return one pair.  No argument, they just replaced them.  I
still have them today, and going strong after about 10 years!

3.  A weight belt is used for lower back support during heavy lifting.  This is optional and usually  
reserved for times when doing a bench press, squats or some machines/free weights.  It's your
option otherwise.  If you need a little lower back support, it works very well.  It doesn't really matter
whether you get a wide or thin one, but I personally like the leather belts better than synthetics.

4.  Music:  I find it very stimulating to have motivating music on while doing my program, and
choose a type that will not distract me but help with the drive.  In other words: I don't use rap,
opera, love songs, or anything slow!  I like the late 60's/early 70's rock that doesn't make me sing
along, but gets me stimulated.  Whatever the music that does it for you!  Attempt to find yours
by experimenting to find the right choice.  Remember, everyone is different! That doesn't make
one right or wrong!  It's just you and you are what's important!

5.  Some people work better alone, and others work better with a partner.  If you have someone to
help support you, whoever that may be, it's sometimes better with a workout partner.  This helps
with that little push to do what you'd rather not, as well as accountability and safety.  For the
beginners, it's not as important.  You just have to stay motivated yourself, which is not difficult
using my program.  When you get farther along and feeling/looking better, you will be
doing heavier weights which may necessitate a partner's assist for safety and motivation needs.
Finding a training partner is not as hard as it would seem, because once you get used to the
program and begin meeting your goals, others will be watching you, even if you don't notice them.
All it takes sometimes is an invite and then you're teaching, while they help/support you.  It can be
very satisfying when you help someone else achieve their goals as you continue to achieve yours!

6.  To gym or not to gym, that is the question.  If you have never done a fitness program involving
the three components of Strength, Conditioning, and Diet, then I would advise against starting at a
gym simply because most often, they make money selling programs, not fitness.  The business of
fitness is not always for fitness!  Sometimes the money factor surges ahead of the purpose of the
product.  My program is a combination of about 32 years of various programs, throwing out what
didn't work and saving what did, all in one program.  As you will see later, this involves: 45 minute
strengthening, up to 30 minute conditioning, and a sensible diet/nutrition program combination,
where you don't have to spend a lot of time or money to get in the best fitness shape you could
ever imagine.  The gyms want you to spend more money and more needless time because that's
where the money is!  Some of the specialized programs offered are specifically developed to make
more money, not increase fitness!  After you have accomplished some of your goals, then get a
gym membership......BUT just to do YOUR program there!  Don't  buy into all their specials.  Not
that things like tennis, racquetball, or swimming can't be done for fun, just stick with the simplicity
of your program for your exercise/fitness!

7.  Equipment:  You can start doing this entire program with a pair of dumbells. Of course, being
personally designed will dictate what is needed, but basically that's a start, and cheap!  The great
thing about garage sales, is there are tons of them and tons of different stuff. Usually, you can find
some weights being sold extremely cheap, that are just as good as brand new ones!  Treadmills
and other home gyms are usually great clothes hangers or dust collectors, but can be gold for
you!  What a great country, where someone else's useless stuff can be your best deal.  If you are
one of those who NEEDS to have new, that's OK too............just don't over buy and then give away
at a garage sale!  You don't need a treadmill if you have a mall or shopping center near you!  Just
go to the mall and do your walking there, using their air conditioning or heat!  Why strain so hard
to do something that can be done easily.  Just don't go at peak hours where you can't move
around, but you can continue walking while keeping up on all the window shopping!
See...exercise can be fun!

8.   It is very important to keep a record of your program!  I have forms for all this that have been
developed over time for ease and accountability.  The beauty of keeping a record is that you can
always look back if things start to not go as well and see where or if anything changed.  Keeping
track of the strengthening program, requires writing down the exercise and weight done, as well
as notes of any importance:  Such as what worked better/worse, felt better/worse, or anything that
affected the workout one way or another.  In the conditioning program, such things as times of day
done, what was done, and anything significant about how you felt should be documented.  The
diet/nutritional program is the most important one to keep records. You will need to put down a
planned menu, as well as an actual menu of
everything that goes in your mouth....what, when, how
much, and notes on how you felt or anything significant.  This way you can see what you
ACTUALLY consumed instead of "well, I think I ate...".  This makes you accountable to yourself, no
one else.....just you!    All this does not take a lot of time or complicate your life, it helps YOU better
manage YOUR life.  Don't make this a big problem or complicated because it actually helps you to
have more time to do the things you want and that are more fun!  You will see as we go along.

NOW....you know a little more about fitness, Mission 1 Fitness and me.........you should be totally
motivated, inspired, awe struck, and willing to do what it takes, right?  Oh well, I gave it a shot but I
guess you'll have to see the rest of the program to accomplish all this, or some of it....OK then.....
just click on the next part and we'll see!  I give you a ton of credit and praise for reading all this and
sincerely will help you through this all...................which is what life is all about!
DB Curls
Cable machine @ M1F.
Me @ Incline Squat rack.
Me Benching 315 lbs with my son spotting.
Where do you start?
1. First off..........what do YOU want?  You need to answer this question to begin, because like the
saying goes "If you fail to plan, you plan to fail!"  Write down just what exactly it is you want to
accomplish!  Lose weight, gain weight, gain muscle, gain strength, gain flexibility..what?

2. Discuss your goals with your Physician to see if there are any special precautions you need
to take before starting an exercise program.

3. Tell your significant other, Wife, Parents, Friends, Priest/Pastor, anyone that will listen,   
what you are going to do (not plan to do..........do)!
This makes it concrete and MAKES you follow through so as not to lose face!  I had a lot of
people laugh at me at one point saying what I wanted to do could not be done.........well, I not only
accomplished all of my goals, but in just 12 weeks!  That was the beginning!   Some of
them are
now following this plan!

4. Keep a written log of EVERYTHING you do!  The Workouts, the Diet, the Conditioning!
This allows you to go back and look at what you've done.  It's very helpful if you do               
something a little different but don't get the results you want. You can always go back to
what worked well for you.

5.  You can always talk to me if you need some help or minor adjustment, by e-mail, phone
or in person @ the studio!,
What do I wear and other questions.
1.  Wear something comfortable!  Not necessarily fashionable, but hey, if you are doing your
program in your own place, all by your lonesome........you don't have to impress anyone! There is a
large variety of workout clothing and accessories available on the market, but it all comes back to
what YOU want and what's workable for you.  Sometimes either a pair of loose shorts, and a
slightly baggy sweat shirt will work. Other times loose sweat pants and sweat shirt are better.  It's
up to you.................. just be comfortable!   Later on........don't be the one you hate in the club that
wears the skimpy outfits!  You can be fashionable while comfortable, without being an
exhibitionist!  Save that for going out!

2.  Sometimes weight lifting gloves are good to use.  Get a pair that cover your fingers out to the
last knuckle, that way you won't get callouses on your hands and the weights will be better
controlled without gripping hard.  I really like the Saranac company's gloves with the wrist support
straps. I don't know if they still have it, but they used to guarantee their gloves for life, and I can
personally witness to that after having to return one pair.  No argument, they just replaced them.  I
still have them today, and going strong after about 10 years!

3.  A weight belt is used for lower back support during heavy lifting.  This is optional and usually  
reserved for times when doing a bench press, squats or some machines/free weights.  It's your
option otherwise.  If you need a little lower back support, it works very well.  It doesn't really matter
whether you get a wide or thin one, but I personally like the leather belts better than synthetics.

4.  Music:  I find it very stimulating to have motivating music on while doing my program, and
choose a type that will not distract me but help with the drive.  In other words: I don't use rap,
opera, love songs, or anything slow!  I like the late 60's/early 70's rock that doesn't make me sing
along, but gets me stimulated.  Whatever the music that does it for you!  Attempt to find yours
by experimenting to find the right choice.  Remember, everyone is different! That doesn't make
one right or wrong!  It's just you and you are what's important!

5.  Some people work better alone, and others work better with a partner.  If you have someone to
help support you, whoever that may be, it's sometimes better with a workout partner.  This helps
with that little push to do what you'd rather not, as well as accountability and safety.  For the
beginners, it's not as important.  You just have to stay motivated yourself, which is not difficult
using my program.  When you get farther along and feeling/looking better, you will be
doing heavier weights which may necessitate a partner's assist for safety and motivation needs.
Finding a training partner is not as hard as it would seem, because once you get used to the
program and begin meeting your goals, others will be watching you, even if you don't notice them.
All it takes sometimes is an invite and then you're teaching, while they help/support you.  It can be
very satisfying when you help someone else achieve their goals as you continue to achieve yours!

6.  To gym or not to gym, that is the question.  If you have never done a fitness program involving
the three components of Strength, Conditioning, and Diet, then I would advise against starting at a
gym simply because most often, they make money selling programs, not fitness.  The business of
fitness is not always for fitness!  Sometimes the money factor surges ahead of the purpose of the
product.  My program is a combination of about 32 years of various programs, throwing out what
didn't work and saving what did, all in one program.  As you will see later, this involves: 45 minute
strengthening, up to 30 minute conditioning, and a sensible diet/nutrition program combination,
where you don't have to spend a lot of time or money to get in the best fitness shape you could
ever imagine.  The gyms want you to spend more money and more needless time because that's
where the money is!  Some of the specialized programs offered are specifically developed to make
more money, not increase fitness!  After you have accomplished some of your goals, then get a
gym membership......BUT just to do YOUR program there!  Don't  buy into all their specials.  Not
that things like tennis, racquetball, or swimming can't be done for fun, just stick with the simplicity
of your program for your exercise/fitness!

7.  Equipment:  You can start doing this entire program with a pair of dumbells. Of course, being
personally designed will dictate what is needed, but basically that's a start, and cheap!  The great
thing about garage sales, is there are tons of them and tons of different stuff. Usually, you can find
some weights being sold extremely cheap, that are just as good as brand new ones!  Treadmills
and other home gyms are usually great clothes hangers or dust collectors, but can be gold for
you!  What a great country, where someone else's useless stuff can be your best deal.  If you are
one of those who NEEDS to have new, that's OK too............just don't over buy and then give away
at a garage sale!  You don't need a treadmill if you have a mall or shopping center near you!  Just
go to the mall and do your walking there, using their air conditioning or heat!  Why strain so hard
to do something that can be done easily.  Just don't go at peak hours where you can't move
around, but you can continue walking while keeping up on all the window shopping!
See...exercise can be fun!

8.   It is very important to keep a record of your program!  I have forms for all this that have been
developed over time for ease and accountability.  The beauty of keeping a record is that you can
always look back if things start to not go as well and see where or if anything changed.  Keeping
track of the strengthening program, requires writing down the exercise and weight done, as well
as notes of any importance:  Such as what worked better/worse, felt better/worse, or anything that
affected the workout one way or another.  In the conditioning program, such things as times of day
done, what was done, and anything significant about how you felt should be documented.  The
diet/nutritional program is the most important one to keep records. You will need to put down a
planned menu, as well as an actual menu of
everything that goes in your mouth....what, when, how
much, and notes on how you felt or anything significant.  This way you can see what you
ACTUALLY consumed instead of "well, I think I ate...".  This makes you accountable to yourself, no
one else.....just you!    All this does not take a lot of time or complicate your life, it helps YOU better
manage YOUR life.  Don't make this a big problem or complicated because it actually helps you to
have more time to do the things you want and that are more fun!  You will see as we go along.

NOW....you know a little more about fitness, Mission 1 Fitness and me.........you should be totally
motivated, inspired, awe struck, and willing to do what it takes, right?  Oh well, I gave it a shot but I
guess you'll have to see the rest of the program to accomplish all this, or some of it....OK then.....
just click on the next part and we'll see!  I give you a ton of credit and praise for reading all this and
sincerely will help you through this all...................which is what life is all about!