Virginia Beach -- The July 4th celebrations are over, but it's not too late to fire-up to your health improvement goals.For the past 14 yearspersonal trainer Dennis Cushing has worked with a wide variety of clients includingstay-home mom's,retirees, high school athletes and to aspiring professional athletes.Whether your goal is to get into last year's bikinior to get into the best shape of your adult life, Cushing says the key to fitness is the adoption of a healthy life-style, rather than any type of get-thin-quick diet or extreme exercise programs that can lead to injuires.

From his gym in Virginia Beach, Cushing, General Manager Jason Jones, and fitness internTaylor Cave showed 13 News Now anchor Regina Mobley several simple exercises that can be performed at home,and without expensive gym equipment. In addition, this 13 week special report will include easy to follow nutrition tips to help you get in shape, and stay in shape.

Check out the video below to begin your 13 weeks to lose 13 Pounds with 13 News Now.

Week 1: Jumping Jacks

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