Good morning, fit friends! It is bright and early here in sunny South Florida. During this early January, we are pushing 80°F (Northerners, please don’t hate me for bragging.) With this beautiful day, comes a beautiful week of sculpting our physiques. I have just created my workout plan for this week. Are you up for the challenge?

I want to point out something that I have done incorrectly in the past. When I first started getting into bodybuilding, I thought training in the gym for hours was how to get lean. Also, I thought cardio was boring. I told myself that lifting weights heavy and quickly “was my cardio.”

Let us keep that in the past.

We do not have to workout for hours or go to the gym twice a day. If you are here, then you probably love working out just as much as I do. However, it does not have to be our entire day. Remember, being healthy also means getting out and doing things that are fun with family and friends.

Do not sacrifice your fun for fitness. That is not a quality of life.

As for the cardio, it not only helps us burn fat but it helps keep our heart strong. We have one heart, and we better keep it pumping healthy.  Both my parents have stents in their arteries to keep from any future blockages. My father suffered a heart attack before he even learned about the blockage.

Going through this with my family reminded me how important is it to take care of ourselves.

It all starts with habits. If you are not ready to run outside or go into intense HIIT sessions, go for a walk. It is good for the heart, the mind and the soul. Make a goal and stick to it.

For me, I use my Fitbit and walk at least 10,000 steps-a-day.  I also limit my cheat snacks or meals to once a week. When I say once a week, that does not mean for an entire day. I get one item to cheat with, so I have to choose wisely.

What is your heart healthy goal? Comment below and tell me what you do!

With that in mind, here is my workout for this week.

For the entire 12-week plan, check it out here (see tabs at the bottom). On Saturdays, I will add the following week’s workouts, so keep checking back. I left the document open for people to comment. If you have any questions or would like to suggest something, I am always open to feedback.