• Stand with feet slightly more than hip-width apart, toes out slightly, knees aligned with mid-foot. Hold hand weights at your sides, palms in.

• Keeping your pelvis in neutral position, expand your chest and lift your rib cage. Inhale, hold your breath briefly and draw the lower part of your abdominals toward your spine.

• Look straight ahead, exhale and lower your body as if sitting back in a chair, keeping heels on the floor and pressure evenly distributed through your feet. (Your torso will lean forward slightly.) Lower until thighs are as close to parallel to floor as possible.

• Lift back up to starting position, keeping heels on the floor.

• Gradually work up to 2-3 sets and increase your weight so you're doing 10-12 reps.

• Beginners: Start with 1-2 sets, 12-15 repetitions. (Choose a weight that causes you to fatigue, whether 5 or 20 lbs hand weights.)

What is your motivation?

I've seen the negative impact to family members around me who don't exercise regularly. The later in life you start building the habits of being aware of your lifestyle the harder it is to change. So my motivation is long health.

Who/what has influenced you and how?

Family members and seeing the health issues of those that don't keep active versus the healthy active life of those who have kept a focus on good health.

What health advice would you give others?

Get out and start doing something. Doesn't have to be a big thing or take a long time. The key is to develop the habit. Once you start focusing on keeping in shape it is so much easier to build from that focus. Don't make excuses not to do something, and don't wait until tomorrow to start. Do it now.

What does your general fitness program consist of?

I attempt to work out with weights at least 5 to 6 days every morning for 20 - 30 minutes before work. Rotating the routine every other day. Twice a week is my favorite group class which is CARDIO-BOXING!!!!!

What is your favorite food?

Small portions. Lots of things, but Pizza, Pasta, and cheese are big favorite.

What are you short-term goals?

getting back to my peak after having to miss too many workouts because of work and vacations.

What are your long-term goals?

Simply maintaining my health.