CrossFit® is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit® program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We've used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don't change programs.

When we are born into this world, the first thing we have to learn about TRAVEL is having a mind-to-muscle connection. We have to learn how to gain control of our body so we can pull ourselves up, crawl, walk and then finally run. Jumping is an added bonus! :-)

Once we’ve mastered the basics, the challenge then becomes to be consistent and regular in activities that keep us moving. Due to our environment and circumstances though, sometimes we get to a place that we either can’t be as active as we’d like or we get a bit on the lazy side.
Walking in itself has been shown to have various health benefits;

**For example, regular brisk walking can help you:
– Maintain a healthy weight.
– Prevent or manage various conditions,      
including heart disease, high blood pressure and type 2 diabetes.
– Strengthen your bones and muscles.
– Improve your mood.
– Improve your balance and coordination.

**Walking: Trim your waistline, improve your health – Mayo Clinic
Mayo Clinic › walking › art-20046261

With the invention of pedometers and other fitness  trackers like
FITBIT Charge 2 HR, we can now better gauge how much we walk and just move in general.

​​FITBIT has these challenges you can do with up to 10 other people in each separate challenge;
Do everything you can to reach your daily step goal.
Take more steps than friends from Saturday to Sunday.
See who can take the most steps in 24 hours.
Try to get the most steps between Monday and Friday.

The cool thing is you can do more than one challenge at the same time.

During one particular Workweek Hustle challenge in April 2016, I managed to get over 48,000 steps in one day. I remembered an earlier challenge when I had that same amount and even then I thought how close I was to 50,000. Oh, when you reach certain milestones, FITBIT rewards you with badges and trophies. So after getting a badge for 45,000 steps, the idea of trying for 50,000 entered my mind. I was a bit hesitant at first because of how challenging it was getting 48k. Anyway I decided that I was going to really TRY hard to get that 50k in a day, even though I was still hurting from the day I had over 48,000. The feeling I had when I looked at my stats and saw 50,203 steps was exhilarating! Remember, you CAN do whatever you set your MIND to. 


Copyright © 2021 PersonalFitness3


(suggestions for a)

Your Objectives

For you to be successful, you have to put in the work, mixed with the belief that you can do whatever you set your mind to do.

1. DESIRE (to be):

a. Healthy

b. Physically Fit

c. Strong

d. Physically attractive


a. Set realistic goals

b. Eat healthy foods

c. Drink plenty of water (64oz min. daily)

d. Exercise consistently, using effective techniques.

e. Get as much rest as possible hopefully (about 56hrs/wk)

f. Take adequate supplements (Multivitamins, etc.)

g. Stay informed on health related issues

h. Remove distractions and hindrances (TV, Computer, people, etc.)


a. Daily life schedule

b. Workout schedule

c. Eating schedule

d. Current and future physical measurements

e. Goals desired and goals achieved

f. Cardio results (e.g. miles/time walked, ran, biked)

g. Weekly journal (comments)


a. See yourself getting healthier, feeling fit, getting stronger, looking good

b. Look at pictures and images (motivational)

c. Read about and listen to (true) success stories


a. Just do it!