August	
  21,	
  2013	
  
 August	
  21,2013	
  

DAVIDBARRETT
page	
  2	
  

David,	
  
	
  
Hello~	
  Great	
  day	
  to	
  you,	
  as	
  it	
  is...
 August	
  21,2013	
  

DAVIDBARRETT
page	
  3	
  

Goals
Agenda~

Program Type

Lifestyle
Recommendations

Meal Plans
FOO...
 August	
  21,2013	
  

DAVIDBARRETT
page	
  4	
  

Goals~>

Improve Muscular Development, Cardio, and Flexibility
Increas...
 August	
  21,2013	
  

DAVIDBARRETT
page	
  5	
  

Lifestyle Recommendations
 Enjoy	
  breakfast	
  daily	
  
 Remain	
...
 August	
  21,2013	
  

DAVIDBARRETT
page	
  6	
  

Day of Training Meal Plan (Drink	
  water	
  with	
  meals)	
  
 Meal...
 August	
  21,2013	
  

DAVIDBARRETT
page	
  7	
  

FOOD GROUP NUTRITION LOG:

Wednesday/Aug. 21,2013
Breakfast

Category
...
 August	
  21,2013	
  

DAVIDBARRETT
page	
  8	
  

David	
  Barrett	
  	
  
Wednesday	
  Fitness	
  Tracker	
  
Goals:	
 ...
 August	
  21,2013	
  

DAVIDBARRETT
page	
  9	
  

Total:	
  26	
  exercises	
  
165	
  reps	
  
34	
  min	
  of	
  exerc...
 August	
  21,2013	
  

DAVIDBARRETT
page	
  10	
  

4.	
  Wide-­‐Hands	
  Pushup	
  -­‐	
  Warm-­‐Up	
  
Place	
  your	
 ...
 August	
  21,2013	
  

DAVIDBARRETT
page	
  11	
  

7.	
  Chest	
  Stretch	
  -­‐	
  Stretch	
  
Place	
  your	
  forearm...
 August	
  21,2013	
  

DAVIDBARRETT
page	
  12	
  

4.	
  Side	
  Plank	
  
Lie	
  on	
  your	
  right	
  side	
  with	
 ...
 August	
  21,2013	
  

DAVIDBARRETT
page	
  13	
  

4.	
  Decline	
  Dumbbell	
  Bench	
  Press	
  
Secure	
  your	
  leg...
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Client proposal temp copy. Copyright 2013 Edward F. T. Charfauros. Reference, www.YourBlogorResume.net.

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Edward F. T. Charfauros, inspiring author, assists fellow students with their presentation for a successful grade. He also blogs upon his own inspiring blog, where you'll discover life changing stuff. Sign up for his blog by sending him an email~

Copyright 2013 Edward F. T. Charfauros. Reference, www.YourBlogorResume.net.

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Client proposal temp copy. Copyright 2013 Edward F. T. Charfauros. Reference, www.YourBlogorResume.net.

  1. 1. August  21,  2013  
  2. 2.  August  21,2013   DAVIDBARRETT page  2   David,     Hello~  Great  day  to  you,  as  it  is  an  absolute  amazing  feeling  being  better  than  yesterday  both   mentally  and  physically!  It  is  an  honor  and  a  pleasure  meeting  you!  I  look  forward  to  a  healthy  and  fit   relationship  with  you,  as  we  progress  forward  together  for  a  better  tomorrow!     “If  you  want  more  of  the  better!  It  begins  and  ends  with:  Loving  Thoughts  +  Great  Nutrition  +   Decisive  Action  +  Proper  Slumber  =  Healthy  Living  thriving  upon  desirable  outcomes  deriving  from   optimal  habits  for  that  ideal  benefit  of  change."     The  proceeding  pages  reveals  an  ideal  health  and  fitness  regiment  base  upon  the  NHE   questionnaire  we  have  received  in  your  name.  I  sincerely  hope  this  program  satisfies  you  to  begin  your   program,  as  when  any  questions,  concerns,  and  or  issues  arise  please  bring  them  forward!  I  look   forward  to  your  continual  successes  in  achievements  and  accomplishments,  as  a  great  day  continues.   Thank  you  for  allowing  me  to  passionately  involve  myself  with  your  muscular  development,   cardio,  and  flexibility  program.       Sincerely  with  Best  Regards,     Edward  F.  T.  Charfauros     PERSONAL  FITNESS  MANAGEMENT  SPECIALIST   Anchorage,  Alaska  99504   Phone:  (808)  381-­‐3164   Fax:  (907)  444-­‐6096   E-­‐Mail:  Chozen.Charfauros@Gmail.com   Web:  http://www.nhecertification.com/  
  3. 3.  August  21,2013   DAVIDBARRETT page  3   Goals Agenda~ Program Type Lifestyle Recommendations Meal Plans FOOD GROUP NUTRITION LOG Fitness Tracker Exercise Descriptions
  4. 4.  August  21,2013   DAVIDBARRETT page  4   Goals~> Improve Muscular Development, Cardio, and Flexibility Increase Overall Conditioning Lose 15 Lbs. Strengthen Core Increase Bicep and Tricep Strength Increase and Harden Upper Chest Program Type: Dynamic Strength and Resistance Training with High/Low Model There  are  several  goals  to  this  program  to  accomplish  your  desirable  results  by  wanting  to  induce  muscle  growth  to   gain  harden  size  by  increasing  strength,  enhancing  performance,  and  stimulating  muscle  creation.    The  plan  is  to  simply   rotate  with  three  workouts  with  24  hours  (1  whole  day)  off  for  rejuvenation,  or  when  needing  to  in  between  fitness  training   days.    Strive  to  complete  the  three  workouts  within  one  week  using  the  standard  3-­‐day  split  and  1  day  off.       Below  is  a  microcycle  (the  shortest  training  cycle  focusing  upon  a  block  of  training)  among  one  of  the  three   workouts,  as  part  of  your  mesocycle  (a  specific block of training design for accomplishing a specific goal)  while   using  the  High/Low  Model  (beginning  with  higher  reps  and  a  lower  amount  of  weight  the  first  week.    Increase  the  weight  by   adding  weight  and  decrease  reps  each  week  the  first  month.    Following  month  begin  again  at  higher  reps  and  higher   starting  weight).   Upon  beginning  your  exercise  the  first  week,  first  see  and  feel  how  heavy  you  can  lift  10  times,  and  if  you  are  able   to  lift  the  weight  more  than  10  times,  add  more  weight.    The  following  week  you  will  add  a  small  increment  of  weight.    You   will  conduct  cardio  exercises  before  weight  training.    Focus  on  form,  as  quality  of  work  out  is  more  important  than  quantity!   Remember  proper  form  prevents  injuries,  as  strength  gain  comes  from  the  gym.       To  accomplish  your  goals  your  nutrition  will  be  crucial  requiring  you  to  consume  throughout  the  day  (seven  times   total),  because  proper  nutrition  transforms  your  body.    You  will  find  an  ideal  nutrition  plan  to  use  below,  as  it  is  simply  a   guideline  base  upon  your  questionnaire.  Remember  continue  hydrating  daily,  before,  during,  and  after  training  with   emphasis  on  recovery!     HAVE FUN~
  5. 5.  August  21,2013   DAVIDBARRETT page  5   Lifestyle Recommendations  Enjoy  breakfast  daily    Remain  honest  with  yourself  while  practicing   positive  self-­‐talk    Concentrate  upon  healthy  lifestyle  habits  rather   than  focusing  upon  weight  loss    Maintain  a  low-­‐fat,  low-­‐calorie  diet      Enjoy  and  monitor  the  same  diet  both  on  weekdays   and  weekends    Continue  recording  your  food/calorie  intake  and   maintaining  a  daily  planner    Maintain  healthy  routines    Socialize  regularly  for  mental  and  physical   stimulation    Continue  striving  to  maintain  a  regular  8-­‐hour  sleep   schedule    Be  spontaneous  and  change  it  up  here  and  there   (lessen  the  amount  of  beer  consumption  and  or   drink  wine)  
  6. 6.  August  21,2013   DAVIDBARRETT page  6   Day of Training Meal Plan (Drink  water  with  meals)    Meal  One:  Gingerbread  Oatmeal  (1  cup  water,  ½  cup  old-­‐fashioned  oats,  ¼  cup  dried   unsweetened  cherries  or  cranberries,  1  teaspoon  ground  ginger,  ½  teaspoon  ground  cinnamon,   ¼  teaspoon  ground  nutmeg,  1  tablespoon  flaxseeds,  and  1  tablespoon  molasses)    Meal  Two:    6  ounces  of  Salmon  with  4  cooked  egg  whites.  4  ounces  of  oatmeal  (make   traditional  oatmeal  porridge)  or  Cream  of  Wheat  (measure  dry  with  (dried  or  fresh)  tart   cherries)    Meal  Three:  6  ounces  of  halibut.  1  cup  of  white  rice.  1  cup  of  asparagus.    Meal  Four:  2  serving  size  chicken  breast  (4  slices).  7  ounces  of  baked  potato.  1  cup  of  broccoli.      Meal  Five:  6  ounces  of  halibut.  2  cup  of  fresh  green  salad.  1  cup  of  asparagus.      Meal  Six:  6.7  ounces  of  smoked  herring  kipper.  7  ounces  of  baked  potato.  1  cup  of  fresh  green   salad  (with  pumpkin  seed  and  ginger).    Meal  Seven:  30  grams  of  Hydrolyzed  Whey  Protein,  7  egg  whites  scrambled  with  1  ounce  of   three  choices  of  vegetables.     Note:  Strive  for  organic  ingredients  when  available.    No  microwaving,  No  frying,  use  baking,  grilling,   and  sautéing  methods  and  techniques  when  able.    Use  extra  virgin  olive  oil  or  extra  virgin  olive  coconut   oil  when  cooking.    Little  to  no  processed  foods  when  possible.    Avoid  unnatural  and  processed  high   sugar  foods.   Non-Training Day Meal Plan (Drink  water  with  solid  meals)    Meal  One:  30  grams  of  Hydrolyzed  Whey  Protein,  7  egg  whites  scrambled  with  1  ounce  of  each   of  your  three  choices  of  vegetables  (such  mushrooms,  peppers,  etc.).    Snack:  Raspberry  Green  Tea  Smoothie  (1  ½  cups  chilled  green  tea,  2  cups  frozen  unsweetened   raspberries,  1  banana,  1  tablespoon  of  royal  jelly,  a  pinch  of  flaxseed,  and  ¼  cup  protein   powder)    Meal  Two:  Persimmon  and  Pear  Salad  (1  teaspoon  whole  grain  mustard,  2  tablespoons  fresh   lemon  juice,  3  tablespoons  extra  virgin  olive  oil,  1  minced  shallot,  1  teaspoon  minced  garlic,  1   ripe  sliced  persimmon,  1  ripe  sliced  red  pear,  ½  cup  chopped  toasted  pecans,  and  6  cups  of   baby  spinach)    Snack:  Celery  Green  Smoothie  with  Mango,  Banana  and  Goji  Berries  (3-­‐4  stalks  of  chopped   celery,  fresh  or  frozen  of  1-­‐2  bananas,  1/2  cup  Goji  berries  (soaked  in  water  for  20  minutes),  1   cup  fresh  or  frozen  mango  pieces,  1  cup  water,  1/2  scoop  Casein,  and  1/4  scoop  Whey).    Meal  Three:  2  serving  size  chicken  breast  (4  slices).  2  cup  of  fresh  green  salad.  1  cup  of  broccoli.      Snack:  1  cup  of  grapes  and  1  cup  of  slice  apples  
  7. 7.  August  21,2013   DAVIDBARRETT page  7   FOOD GROUP NUTRITION LOG: Wednesday/Aug. 21,2013 Breakfast Category Items Servings Calories Servings Calories Servings Calories Servings Calories Servings Calories Fruits Vegetables Milk & Dairy Grains & Staches Meat, Poultry, & Fish Fats Total Lunch Category Items Fruits Vegetables Milk & Dairy Grains & Staches Meat, Poultry, & Fish Fats Total Dinner Category Items Fruits Vegetables Milk & Dairy Grains & Staches Meat, Poultry, & Fish Fats Total Snacks Category Items Fruits Vegetables Milk & Dairy Grains & Staches Meat, Poultry, & Fish Fats Total Daily Total Items Total Daily Intake
  8. 8.  August  21,2013   DAVIDBARRETT page  8   David  Barrett     Wednesday  Fitness  Tracker   Goals:     Lose  15  Lbs.  /  Increase  biceps  &  triceps  /  Strengthen  core  /  Improve  overall  conditioning  /  Increase  and  harden  upper  chest   Date:  8/21/13   Beginning  Weight:  201   Minimum  Time  Frame:  1   Current  Weight:  201   Actual  Total  Time  Frame:  1   Trainer's  Name  (First,  Last):   Weight  Goal:  186   Edward  F.  T.  Charfauros   Organization:   NHE  (National  Health  Educators)   Trainer's  Phone/Fax:   (808)  381-­‐3164  /  (907)  444-­‐6096   Today's  Instruction/s:  Emphasis  on  chest,  core  and  conditioning.  Follow  list  in  order  from  top  to  bottom.  Move  from  exercise  to  exercise  with  rest   between  30    &  60  seconds.  Hydrate!   Reps   Timing   Rest   (seconds)   Sets   Water  Aerobics  or  Swimming  -­‐  Cardio       10  min   60   1   Recumbent  Bike  -­‐  Cardio       15  min   60   1   Exercise   Directions/Remarks   Warm  water  line  at  chest  high  /  Fast  stomp  with   medium  strides   Squat  -­‐  Warm-­‐up     10       60   1   Begin  pace  that  will  shorten  your  breath  with  the   ability  to  still  talk   Up  to  fail  /  No  more  than  10   Pushup  -­‐  Warm-­‐up     10       30   1   Up  to  fail  /  No  more  than  10   Diamond  Pushup  -­‐  Warm-­‐up     10       30   1   Up  to  fail  /  No  more  than  10   Wide-­‐Hands  Pushup  -­‐  Warm-­‐up     10       30   1   Up  to  fail  /  No  more  than  10   Dumbbell  Lateral  Raise  and  External  Rotation   10       30   1   Use  light  weight  /  No  more  than  10   Calf  Stretch    -­‐  Stretch       10  sec   30   1  each  side   Quadricep  -­‐  Stretch       10  sec   30   1  each  side   Stretch  before  and  after  /  Repeat  stretch  exercise  for   cool  down   Repeat  stretch  exercise  for  cool  down     Reclining  Big  Toe  Pose    -­‐  Stretch       10  sec   30   1  each  side   Laying  down  /  Repeat  stretch  exercise  for  cool  down         10  sec   30   1  each  side   Repeat  stretch  exercise  for  cool  down     Triceps  Side  Stretch  -­‐  Stretch       10  sec   30   1  each  side   Repeat  stretch  exercise  for  cool  down     Standing  Biceps  Stretch  -­‐  Stretch       10  sec   30   1  each  side   Repeat  stretch  exercise  for  cool  down     Chest  Stretch  -­‐  Stretch       10  sec   30   1   Upward  Salute  -­‐  Stretch       10  sec   30   1   Hold  for  10  seconds  /  Repeat  stretch  exercise  for  cool   down   Repeat  stretch  exercise  for  cool  down   Abdominal  Contraction   10       30   1   Up  to  fail  /  No  more  than  10   The  Crunch   10       30   1   Up  to  fail  /  No  more  than  10   The  Pelvic  Tilt   10   3  sec  each   30   1   Up  to  fail  /  No  more  than  10   Cow  Face  Arms  -­‐  Stretch   Side  Plank       15  sec   30   1  each  side   Up  to  fail  /  No  more  than  10   Heel  Slides   10       30   1   Up  to  fail  /  No  more  than  10   Dumbbell  Incline  Press   10       60   1   Alternate  arms  using  medium  weight   Dumbbell  Bench  Press   10       60   1   Alternate  arms  using  medium  weight   Flyes   10       60   1   Use  medium  weight   Decline  Dumbbell  Bench  Press   10       60   1   Alternate  arms  using  medium  weight   Deep  Breathing  Barbell  Pullovers   10       60   1   Use  medium  weight   Dips   10       60   1   Use  body  weight  up  to  fail  /  No  more  than  10  
  9. 9.  August  21,2013   DAVIDBARRETT page  9   Total:  26  exercises   165  reps   34  min  of  exercise  time    21  minutes  of  rest  time   Rep  count  excludes  cardio  exercises     Exercise  Descriptions   1.  Water  Aerobics  or  Swimming  -­‐  Cardio   Begin  by  walking  into  the  water  until  the  waterline  is  chest-­‐deep.  Move  your  legs  in  a  stomping   motion  using  medium  strides  forward  to  the  front  for  two  minutes,  next  to  each  side  for  two  minutes   per  side,  and  end  moving  backwards  to  the  rear  for  two  minutes.  The  goal  is  to  increase  your  heart   rate  and  breathing  slowly  to  an  aerobic  level.  End  by  exiting  the  water  within  the  last  minute.   2.  Recumbent  Bike  -­‐  Cardio   Begin  by  seating  yourself  on  the  bike  and  adjust  the  seat  to  your  height.  Select  the  desired  option   from  the  menu.  You  may  have  to  start  pedaling  to  turn  it  on.  You  can  use  the  manual  setting,  or  you   can  select  a  program  to  use.  Typically,  you  can  enter  your  age  and  weight  to  estimate  the  amount  of   calories  burned  during  exercise.  The  level  of  resistance  can  be  changed  throughout  the  workout.  The   handles  can  be  used  to  monitor  your  heart  rate  to  help  you  stay  at  an  appropriate  intensity.   Recumbent  bikes  offer  convenience,  cardiovascular  benefits,  and  have  less  impact  than  other   activities.     1.  Squat  -­‐  Warm-­‐Up   Begin  by    slowly  lowering  the  bar  by  bending  the  knees  as  you  maintain  a  straight  posture  with  the   head  up.  Continue  down  until  the  angle  between  the  upper  leg  and  the  calves  becomes  slightly  less   than  90-­‐degrees  (which  is  the  point  in  which  the  upper  legs  are  below  parallel  to  the  floor).  Inhale  as   you  perform  this  portion  of  the  movement.  (Note:  If  you  performed  the  exercise  correctly,  the  front   of  the  knees  should  make  an  imaginary  straight  line  with  the  toes  that  is  perpendicular  to  the  front.   If  your  knees  are  past  that  imaginary  line  (if  they  are  past  your  toes)  then  you  are  placing  undue  stress   on  the  knee  and  the  exercise  has  been  performed  incorrectly).   2.  Pushup  -­‐  Warm-­‐Up   Assume  a  pushup  position  with  your  hands  set  just  wider  than  shoulder-­‐width.  Your  body  should  form   a  straight  line  from  your  head  to  your  ankles.  Lower  your  body  until  your  chest  almost  touches  the   floor,  then  push  yourself  back  up  to  the  starting  position.  That’s  one  rep.   3.  Diamond  Pushup  -­‐  Warm-­‐Up   Do  a  pushup  with  your  hands  close  enough  for  the  tips  of  your  thumbs  and  index  fingers  to  touch,   forming  a  diamond  shape.    
  10. 10.  August  21,2013   DAVIDBARRETT page  10   4.  Wide-­‐Hands  Pushup  -­‐  Warm-­‐Up   Place  your  hands  about  twice  shoulder-­‐width  apart.       1.  Calf  Stretch    -­‐  Stretch   Position  yourself  with  your  hands  against  the  wall.  Keep  one  leg  forward,  bent  at  the  knee.  The  other   leg  should  be  straight,  going  behind  you.  With  the  leg  behind  you,  push  your  heel  towards  the  ground   until  you  feel  a  stretch  in  the  calf  muscle.  Hold  the  stretch  then  repeat  with  the  other  leg.   2.  Quadriceps  -­‐  Stretch   While  standing,  place  your  right  hand  on  the  wall  or  the  back  of  a  chair  for  support.  Bend  your  left  leg   behind  you,  and  grab  it  just  above  the  ankle  with  your  left  hand.  Pull  the  ankle  backward  toward  your   buttocks.  Tighten  your  tummy  and  tuck  your  buttocks  in.  Hold  the  stretch  for  a  moment,  then  release   and  stretch  the  other  leg.   3.  Reclining  Big  Toe  Pose    -­‐  Stretch   Lie  on  your  back  and  extend  your  left  leg  toward  the  ceiling  at  a  90-­‐degree  angle  with  your  right  leg   extended  along  the  floor.  Flex  both  feet.  Bend  your  left  knee  and  bring  the  knee  in  toward  your  chest   using  your  hands.  Hug  it  tightly  against  your  body  to  relax  your  hip.  Next,  loop  a  strap  around  your  left   foot  and  slowly  straighten  the  left  leg  back  to  90  degrees.  Press  your  right  thigh  firmly  down  against   the  floor.  Hold  for  5  breaths  and  repeat  on  the  opposite  side.  Repeat  twice  on  each  side.   4.  Cow  Face  Arms  -­‐  Stretch   Sit  on  a  chair,  toward  the  front  of  the  seat  so  that  your  feet  rest  solidly  on  the  floor.  Hold  a  yoga  strap   in  your  right  hand  and  reach  that  hand  as  high  as  you  can,  straight  up  in  the  air.  Keep  your  shoulder   and  elbow  where  they  are  as  you  bend  the  elbow,  reaching  your  right  hand  down  your  back.  Bring   your  left  hand  behind  your  back  from  below.  Grasp  the  strap  in  your  left  hand,  as  close  as  you  can  get   to  the  right  hand.  Press  your  head  into  your  right  arm  as  you  open  your  chest.  To  come  out,  slowly   release  your  arms,  rest  a  moment  and  repeat  on  the  other  side.   5.  Triceps  Side  Stretch  -­‐  Stretch   Bring  right  arm  across  your  body  and  over  your  left  shoulder,  holding  your  elbow  with  your  left  hand,   until  you  feel  a  stretch  in  your  tricep.  Then  repeat  for  your  other  arm.   6.  Standing  Biceps  Stretch  -­‐  Stretch   Begin  with  your  back  and  neck  straight  and  your  arm  supported  behind  you  on  a  bench  or  table.   Gently  lower  your  body,  allowing  your  arm  to  move  further  behind  you  until  you  feel  a  mild  to   moderate  stretch  pain-­‐free.  
  11. 11.  August  21,2013   DAVIDBARRETT page  11   7.  Chest  Stretch  -­‐  Stretch   Place  your  forearm  flat  against  a  wall.  Keep  your  arm  at  a  90-­‐degree  angle  and  gently  lean  forward   until  you  feel  a  stretch  through  the  upper  portion  of  your  shoulder  and  chest.  Hold  for  10  seconds,   then  return  to  starting  position.  Repeat  again  for  second  time.   8.  Upward  Salute  -­‐  Stretch   Begin  in  Mountain  Pose:  Stand  up  straight  with  both  feet  at  hip-­‐width.  Turn  your  heels  a  little   outward  and  let  your  weight  rest  on  your  toes.  Your  arms  hang  downwards  along  your  body  and  the   palm  of  your  hands  point  towards  your  body.  Now  make  the  back  of  your  pelvis  move  away  from  your   lower  back.  You  can  do  this  by  drawing  in  your  ribs  a  little  in  the  direction  of  your  belly.  Breathe  in   and  out  a  few  times  with  full  concentration.  Through  your  breathing  place  your  neck  straight  over  the   upper  back.  It  would  then  feel  as  if  you  stretch  your  body  upwards  from  the  neck.  The  shoulders  feel   broad  and  are  relaxed.  Look  straight  ahead  of  you  at  a  spot  within  your  vision  and  try  to  stand   motionless  with  as  little  effort  as  possible.  Next,  Inhale  as  your  raise  your  arms  up,  your  biceps  should   be  near  your  ears.  Your  palms  should  face  one  another  and  let  them  lightly  touch.  Lift  your  chest  and   bring  your  gaze  up  towards  your  hands.  Hold  for  a  few  breaths.   1.  Abdominal  Contraction   Lie  on  your  back  with  your  knees  bent  in  a  comfortable  position.  Place  your  hands  just  below  your   ribs.  Pull  your  bellybutton  into  your  spine  and  then  contract  your  abdominal  muscles.  Hold  the   contraction  for  five  seconds  while  continuing  to  breathe.       2.  The  Crunch   Lie  on  your  back  with  your  knees  bent  and  your  feet  flat  on  the  floor.  Place  the  tips  of  your  fingers  at   the  edge  of  your  head.  Do  not  interlace  them,  because  this  promotes  pulling  on  your  neck.  With  your   head  on  the  floor,  inhale  and  perform  a  small  nod.  This  will  put  your  neck  in  the  correct  position.  As   you  exhale,  draw  your  belly  in  and  lift  your  head  and  shoulders  from  the  floor.  Think  of  bringing  your   rib  cage  toward  your  pelvis.  Hold  the  position  for  one  second  and  take  a  small  breath  in,  without   allowing  your  belly  to  protrude.  Exhale  and  return  while  this  breathing  pattern  may  seem  unusual,  it  is   necessary  for  back  straining  prevention.  The  exhalation  helps  depress  the  rib  cage,  making  the   exercise  safer.  Perform  as  many  repetitions  as  you  can  perform  without  feeling  strain  on  your  neck.   3.  The  Pelvic  Tilt   The  pelvic  tilt  strengthens  your  lower  abs.  Lie  on  your  back  with  your  knees  bent  and  feet  flat  on  the   floor.  Pull  your  bellybutton  into  your  spine  and  then  press  your  lower  back  into  the  floor  by  tilting   your  pelvis  upward.  Hold  this  position  for  3  seconds.  Slowly  return  to  the  starting  position.  Complete   up  to  fail  or  10  repetitions.          
  12. 12.  August  21,2013   DAVIDBARRETT page  12   4.  Side  Plank   Lie  on  your  right  side  with  your  knees  bent.  Lean  on  your  right  elbow,  and  place  your  left  hand  on   your  left  hip.  Inhale  to  prepare.  As  you  exhale,  lift  your  right  hip  from  the  floor.  Perform  eight   repetitions,  and  then  switch  sides.   5.  Heel  Slides   This  is  also  a  lower  ab-­‐strengthening  exercise.  Lie  on  your  back  with  your  knees  bent  and  feet  flat  on   the  floor.  Slowly  extend  your  right  leg  by  sliding  your  right  heel  along  the  floor.  Slide  your  heel  back  to   return  to  the  starting  position.  Repeat  the  exercise  with  your  left  leg.  Concentrate  on  using  your   abdominal  muscles  to  move  your  legs.  Complete  10  to  20  repetitions  on  each  leg.   1.  Incline  Dumbbell  Bench  Press   Lie  back  on  an  incline  bench  with  a  dumbbell  in  each  hand  atop  your  thighs.  The  palms  of  your  hands   will  be  facing  each  other.  Then,  using  your  thighs  to  help  push  the  dumbbells  up,  lift  the  dumbbells   one  at  a  time  so  that  you  can  hold  them  at  shoulder  width.  Once  you  have  the  dumbbells  raised  to   shoulder  width,  rotate  your  wrists  forward  so  that  the  palms  of  your  hands  are  facing  away  from  you.   This  will  be  your  starting  position.  Be  sure  to  keep  full  control  of  the  dumbbells  at  all  times.  Then   breathe  out  and  push  the  dumbbells  up  with  your  chest.  Lock  your  arms  at  the  top,  hold  for  a  second,   and  then  start  slowly  lowering  the  weight  twice  as  long  as  raising  them.  Repeat  the  movement  for  the   prescribed  amount  of  repetitions.  When  you  are  done,  place  the  dumbbells  back  on  your  thighs  and   then  on  the  floor.  This  is  the  safest  manner  to  release  the  dumbbells.   2.  Dumbbell  Bench  Press   Sit  down  on  bench  with  dumbbells  resting  on  lower  thigh.  Kick  weights  to  shoulder  and  lie  back.   Position  dumbbells  to  sides  of  chest  with  bent  arm  under  each  dumbbell.  Press  dumbbells  up  with   elbows  to  sides  until  arms  are  extended.  Lower  weight  to  sides  of  upper  chest  until  slight  stretch  is   felt  in  chest  or  shoulder.  Repeat.  Dumbbells  should  follow  slight  arch  pattern,  above  upper  arm   between  elbow  and  chest  at  bottom,  traveling  inward  over  each  shoulder  at  top.  NOTE:  There  is  no   need  to  drop  weights.   3.  Flyes   Lie  down  on  a  bench.  Start  with  the  dumbbells  or  kettlebells  extending  outward  elbows  bent  90   degrees.  Raise  the  weights  until  they  clasp  above  your  head,  while  inhaling,  and  squeezing  your   shoulders  and  chest.  Exhale,  and  lower  the  weight  back  down  slowly  to  starting  position.  
  13. 13.  August  21,2013   DAVIDBARRETT page  13   4.  Decline  Dumbbell  Bench  Press   Secure  your  legs  at  the  end  of  the  decline  bench  and  lie  down  with  a  dumbbell  on  each  hand  on  top  of   your  thighs.  The  palms  of  your  hand  will  be  facing  each  other.  Once  you  are  laying  down,  move  the   dumbbells  in  front  of  you  at  shoulder  width.  Once  at  shoulder  width,  rotate  your  wrists  forward  so   that  the  palms  of  your  hands  are  facing  away  from  you.  This  will  be  your  starting  position.  Bring  down   the  weights  slowly  to  your  side  as  you  breathe  out.  Keep  full  control  of  the  dumbbells  at  all  times.   Tip:  Throughout  the  motion,  the  forearms  should  always  be  perpendicular  to  the  floor.  As  you   breathe  out,  push  the  dumbbells  up  using  your  pectoral  muscles.  Lock  your  arms  in  the  contracted   position,  squeeze  your  chest,  hold  for  a  second  and  then  start  coming  down  slowly.   Tip:  It  should  take  at  least  twice  as  long  to  go  down  than  to  come  up.  Repeat  the  movement  for  the   prescribed  amount  of  repetitions  of  your  training  program.     5.  Deep  Breathing  Barbell  Pullovers   Lay  flat  on  your  back  on  a  flat  bench  with  a  heavy  dumbbell  upon  your  chest.  When  you're  ready.   Raise  the  dumbbell  up  until  your  elbows  are  slightly  bent  above  your  chest.  Gently  lower  the  heavy   dumbbell  above  and  beyond  the  back  of  your  head  stretching  your  arms  (and  the  dumbbell)  to  a   comfortable  position  without  straining.  Reverse  the  motion  and  come  up  to  the  start  position.  Repeat     6.  Dips   For  this  exercise  you  will  need  access  to  parallel  bars.  To  get  yourself  into  the  starting  position,  hold   your  body  at  arms  length  (arms  locked)  above  the  bars.  While  breathing  in,  lower  yourself  slowly  with   your  torso  leaning  forward  around  30  degrees  or  so  and  your  elbows  flared  out  slightly  until  you  feel  a   slight  stretch  in  the  chest.  Once  you  feel  the  stretch,  use  your  chest  to  bring  your  body  back  to  the   breathe  out.  Repeat  the  movement  for  the  prescribed  amount  of  repetitions.  

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