~The Simple Sophisticate, episode #201 ~Subscribe to The Simple Sophisticate: iTunes | Stitcher | iHeartRadio | YouTube  "Exercise should be regarded as tribute to the heart." —Gene Tunney Disspell the myths, push through the pain, discover what you do not know so the wrong information no longer holds you back. The concept of good overall physical health is a tripod: aerobic, strength and flexibility. A regular regimen which includes these three components will offer a firm foundation of lasting health. When we pair strong physical health with emotional and mental health, we are a mighty force with the potential to live well. As 2018 began, one of my resolutions was to improve the quality of my strength program. As I shared in TSLL's first book, in chapter six which focuses on health and beauty, my approach to creating a strength program is to hire a personal trainer for at least one session and hire them to help you design an at-home working routine. Having done this more than thirteen years ago, I realized I may need a refresher to my routine. The opportunity to work with an expert in the field of fitness as well as health and nutrition was something I didn't want to squander. Yes, I know the basics of health. As a collegiate athlete who has competed at the national level, and throughout my entire childhood, as well as coached varsity volleyball in high school, I knew the general concepts of proper form, body awareness and possible exercises. What I didn't have was accountability and someone to push me further than I would push myself. After all, having the energy and the time to accomplish what I want is typically the biggest obstacle I run up against, as I have a feeling most of us do, when it comes to changing the quality of our lives. It's not that we don't know better or don't want to make the change, it the ability (willpower, time, support) that is lacking. Wanting to gain as much benefit from my sessions as possible, I had a list of questions in my mind to address my concerns and questions as well as a clear set of objectives I hoped to attain. Objectives: an effective strength routine I can complete at home a challenging routine that keeps my body toned, lean, and strong to habituate in my mind the act of the created routine Questions & Concerns: How to not become bulky, what causes this to happen? What should I eat and when to support my objectives? How often and how long? What equipment do I really need at home to complete my routine? For ten weeks, each Monday, I met with my personal trainer at a local gym. For an hour we went through a training session which was different each week. Later in the week, I would take an hour at home and follow that particular week's strength routine, fitting in a total of two strength routines each week. Part of the reason I hired the trainer for 10 sessions was to accomplish my third objective: to create a habit. Sure enough, now that I have been on my own for two weeks, every Monday afternoon or evening, I carve out 1 hour and get to work. I have chosen a day that works best with the rest of my schedule (blogging and teaching, as well as my walking schedule with the dogs). I have also found tending to my first strength routine of the week on Monday is a wonderful way to start the week as I feel I have accomplished something that does take a lot of willpower, and at the beginning of the week, I have far more than I would have on even Tuesday, let alone Wednesday or Thursday and especially Friday. The component my trainer made available through our sessions together was her knowledge of eating well paired with proper fitness. As a nurse and health coach, she answered many questions that I raised as well as offered a multitude of different ideas for eating well and what to eat directly before and after my training sessions (good carbs and protein). The benefits of regularly incorporating a strength routine into your overall health regimen are immense now and throughout your ent