SlideShare a Scribd company logo
1 of 13
Download to read offline
August	
  21,	
  2013	
  
 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/	
  
 August	
  21,2013	
  

DAVIDBARRETT
page	
  3	
  

Goals
Agenda~

Program Type

Lifestyle
Recommendations

Meal Plans
FOOD GROUP
NUTRITION LOG

Fitness
Tracker

Exercise
Descriptions
 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~
 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)	
  
 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	
  
 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
 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	
  
 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.	
  	
  
 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.	
  
 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.	
  
	
  
	
  
	
  
	
  
 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.	
  
 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.	
  

More Related Content

What's hot

Healthiest way to lose weight
Healthiest way to lose weightHealthiest way to lose weight
Healthiest way to lose weightChris Lenon
 
12 Steps to lose belly fat
12 Steps to lose belly fat12 Steps to lose belly fat
12 Steps to lose belly fathealthandbeauty4
 
Cleansing therapy cure yourself - dr piyush saxena
Cleansing therapy   cure yourself - dr piyush saxenaCleansing therapy   cure yourself - dr piyush saxena
Cleansing therapy cure yourself - dr piyush saxenamiddela
 
Arbonne essentials 30 day feeling fit guide
Arbonne essentials 30 day feeling fit guideArbonne essentials 30 day feeling fit guide
Arbonne essentials 30 day feeling fit guideJoanna Ernest
 
Mr Suresh Reddy HRR Healthy Life Style- God's greatest gift
Mr Suresh Reddy HRR Healthy Life Style- God's greatest giftMr Suresh Reddy HRR Healthy Life Style- God's greatest gift
Mr Suresh Reddy HRR Healthy Life Style- God's greatest giftBhava Swaroop
 
Lose weight fast and help accelerate the metabolism
Lose weight fast and help accelerate the metabolismLose weight fast and help accelerate the metabolism
Lose weight fast and help accelerate the metabolismBungbiM
 
Healthy eating on the run 28 day eating plan to lose weight and get flat bell...
Healthy eating on the run 28 day eating plan to lose weight and get flat bell...Healthy eating on the run 28 day eating plan to lose weight and get flat bell...
Healthy eating on the run 28 day eating plan to lose weight and get flat bell...MuhammadMustafha
 
Healthy eating on the run 28 day eating plan to lose weight and get flat belly
Healthy eating on the run 28 day eating plan to lose weight and get flat bellyHealthy eating on the run 28 day eating plan to lose weight and get flat belly
Healthy eating on the run 28 day eating plan to lose weight and get flat bellyMuhammadMustafha
 
Ayurvedic Treatment Of Obesity
Ayurvedic Treatment Of ObesityAyurvedic Treatment Of Obesity
Ayurvedic Treatment Of Obesityguest1944df
 
Healthy eatingontherun 28dayeatingplan - Lorenzo Bonfiglio
Healthy eatingontherun 28dayeatingplan - Lorenzo BonfiglioHealthy eatingontherun 28dayeatingplan - Lorenzo Bonfiglio
Healthy eatingontherun 28dayeatingplan - Lorenzo BonfiglioLorenzo Bonfiglio
 
Moderation UF100 Presentation
Moderation UF100 PresentationModeration UF100 Presentation
Moderation UF100 PresentationHannahLeingang
 
Eat more, not less to lose weight!
Eat more, not less to lose weight!Eat more, not less to lose weight!
Eat more, not less to lose weight!HarryCharlie1
 
RESET Weight Loss
RESET Weight LossRESET Weight Loss
RESET Weight Lossdebfg48
 
Diet For Lose Weight
Diet For Lose Weight Diet For Lose Weight
Diet For Lose Weight EduardMaim
 
Simple Strategies That Will Get You To Lose Weight
Simple Strategies That Will Get You To Lose WeightSimple Strategies That Will Get You To Lose Weight
Simple Strategies That Will Get You To Lose Weightwinsylee2020
 

What's hot (18)

Healthiest way to lose weight
Healthiest way to lose weightHealthiest way to lose weight
Healthiest way to lose weight
 
12 Steps to lose belly fat
12 Steps to lose belly fat12 Steps to lose belly fat
12 Steps to lose belly fat
 
Cleansing therapy cure yourself - dr piyush saxena
Cleansing therapy   cure yourself - dr piyush saxenaCleansing therapy   cure yourself - dr piyush saxena
Cleansing therapy cure yourself - dr piyush saxena
 
Arbonne essentials 30 day feeling fit guide
Arbonne essentials 30 day feeling fit guideArbonne essentials 30 day feeling fit guide
Arbonne essentials 30 day feeling fit guide
 
Healthy vegetarian
Healthy vegetarian Healthy vegetarian
Healthy vegetarian
 
Mr Suresh Reddy HRR Healthy Life Style- God's greatest gift
Mr Suresh Reddy HRR Healthy Life Style- God's greatest giftMr Suresh Reddy HRR Healthy Life Style- God's greatest gift
Mr Suresh Reddy HRR Healthy Life Style- God's greatest gift
 
Lose weight fast and help accelerate the metabolism
Lose weight fast and help accelerate the metabolismLose weight fast and help accelerate the metabolism
Lose weight fast and help accelerate the metabolism
 
Healthy eating on the run 28 day eating plan to lose weight and get flat bell...
Healthy eating on the run 28 day eating plan to lose weight and get flat bell...Healthy eating on the run 28 day eating plan to lose weight and get flat bell...
Healthy eating on the run 28 day eating plan to lose weight and get flat bell...
 
Healthy eating on the run 28 day eating plan to lose weight and get flat belly
Healthy eating on the run 28 day eating plan to lose weight and get flat bellyHealthy eating on the run 28 day eating plan to lose weight and get flat belly
Healthy eating on the run 28 day eating plan to lose weight and get flat belly
 
Ayurvedic Treatment Of Obesity
Ayurvedic Treatment Of ObesityAyurvedic Treatment Of Obesity
Ayurvedic Treatment Of Obesity
 
Obesity Workshop
Obesity WorkshopObesity Workshop
Obesity Workshop
 
Healthy eatingontherun 28dayeatingplan - Lorenzo Bonfiglio
Healthy eatingontherun 28dayeatingplan - Lorenzo BonfiglioHealthy eatingontherun 28dayeatingplan - Lorenzo Bonfiglio
Healthy eatingontherun 28dayeatingplan - Lorenzo Bonfiglio
 
Moderation UF100 Presentation
Moderation UF100 PresentationModeration UF100 Presentation
Moderation UF100 Presentation
 
Eat more, not less to lose weight!
Eat more, not less to lose weight!Eat more, not less to lose weight!
Eat more, not less to lose weight!
 
RESET Weight Loss
RESET Weight LossRESET Weight Loss
RESET Weight Loss
 
Diet For Lose Weight
Diet For Lose Weight Diet For Lose Weight
Diet For Lose Weight
 
Simple Strategies That Will Get You To Lose Weight
Simple Strategies That Will Get You To Lose WeightSimple Strategies That Will Get You To Lose Weight
Simple Strategies That Will Get You To Lose Weight
 
Tls guide and flipchat
Tls guide and flipchatTls guide and flipchat
Tls guide and flipchat
 

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

2 week diet and exercise program
2 week diet and exercise program2 week diet and exercise program
2 week diet and exercise programabdiasiisqulumbe
 
How to Lose Weight
How to Lose Weight How to Lose Weight
How to Lose Weight James Hird
 
7 Day Diet Plan for Weight Loss
7 Day Diet Plan for Weight Loss7 Day Diet Plan for Weight Loss
7 Day Diet Plan for Weight Losslethalempathy2415
 
How to Lose Weight in a Week
How to Lose Weight in a WeekHow to Lose Weight in a Week
How to Lose Weight in a Weekelderlyaccordio79
 
Diet to lose 5 kilos.pdf
Diet to lose 5 kilos.pdfDiet to lose 5 kilos.pdf
Diet to lose 5 kilos.pdfHafiz
 
HOW TO LOSE FAT FAST...
HOW TO LOSE FAT FAST...HOW TO LOSE FAT FAST...
HOW TO LOSE FAT FAST...Ricardo Simon
 
29 ways to lose weight extremely fast, effective, and scientifically proven.pdf
29 ways to lose weight extremely fast, effective, and scientifically proven.pdf29 ways to lose weight extremely fast, effective, and scientifically proven.pdf
29 ways to lose weight extremely fast, effective, and scientifically proven.pdfGhulam Sarwar
 
23 Easy Ways to Lose Weight Fast
23 Easy Ways to Lose Weight Fast23 Easy Ways to Lose Weight Fast
23 Easy Ways to Lose Weight FastGeoWeightLoss
 
ALL-NATURAL 21-DAY TRANSFORMATION FOR YOUR BODY!
ALL-NATURAL 21-DAY TRANSFORMATION FOR YOUR BODY!ALL-NATURAL 21-DAY TRANSFORMATION FOR YOUR BODY!
ALL-NATURAL 21-DAY TRANSFORMATION FOR YOUR BODY!Yorkshirelass
 
5th handout FSC_Guidebook-2
5th handout FSC_Guidebook-25th handout FSC_Guidebook-2
5th handout FSC_Guidebook-2Jennifer Eble
 
Chris benson's program
Chris benson's program Chris benson's program
Chris benson's program Kellen Young
 
Secrets to Losing Weight after Pregnancy
Secrets to Losing Weight after PregnancySecrets to Losing Weight after Pregnancy
Secrets to Losing Weight after PregnancySlim Lady Tea
 

Similar to Client proposal temp copy. Copyright 2013 Edward F. T. Charfauros. Reference, www.YourBlogorResume.net. (20)

2 week diet and exercise program
2 week diet and exercise program2 week diet and exercise program
2 week diet and exercise program
 
How to Lose Weight
How to Lose Weight How to Lose Weight
How to Lose Weight
 
7 Day Diet Plan for Weight Loss
7 Day Diet Plan for Weight Loss7 Day Diet Plan for Weight Loss
7 Day Diet Plan for Weight Loss
 
How to Lose Weight in a Week
How to Lose Weight in a WeekHow to Lose Weight in a Week
How to Lose Weight in a Week
 
On Weight
On WeightOn Weight
On Weight
 
Essential Food Plan
Essential Food PlanEssential Food Plan
Essential Food Plan
 
Diet to lose 5 kilos.pdf
Diet to lose 5 kilos.pdfDiet to lose 5 kilos.pdf
Diet to lose 5 kilos.pdf
 
HOW TO LOSE FAT FAST...
HOW TO LOSE FAT FAST...HOW TO LOSE FAT FAST...
HOW TO LOSE FAT FAST...
 
29 ways to lose weight extremely fast, effective, and scientifically proven.pdf
29 ways to lose weight extremely fast, effective, and scientifically proven.pdf29 ways to lose weight extremely fast, effective, and scientifically proven.pdf
29 ways to lose weight extremely fast, effective, and scientifically proven.pdf
 
23 Easy Ways to Lose Weight Fast
23 Easy Ways to Lose Weight Fast23 Easy Ways to Lose Weight Fast
23 Easy Ways to Lose Weight Fast
 
A Simple Guide To a Healthier You
A Simple Guide To a Healthier YouA Simple Guide To a Healthier You
A Simple Guide To a Healthier You
 
ALL-NATURAL 21-DAY TRANSFORMATION FOR YOUR BODY!
ALL-NATURAL 21-DAY TRANSFORMATION FOR YOUR BODY!ALL-NATURAL 21-DAY TRANSFORMATION FOR YOUR BODY!
ALL-NATURAL 21-DAY TRANSFORMATION FOR YOUR BODY!
 
Chris Diet-2
Chris Diet-2Chris Diet-2
Chris Diet-2
 
5th handout FSC_Guidebook-2
5th handout FSC_Guidebook-25th handout FSC_Guidebook-2
5th handout FSC_Guidebook-2
 
C15 niddk eating diabetes
C15 niddk eating diabetesC15 niddk eating diabetes
C15 niddk eating diabetes
 
C15 niddk eating diabetes
C15 niddk eating diabetesC15 niddk eating diabetes
C15 niddk eating diabetes
 
Chris benson's program
Chris benson's program Chris benson's program
Chris benson's program
 
Secrets to Losing Weight after Pregnancy
Secrets to Losing Weight after PregnancySecrets to Losing Weight after Pregnancy
Secrets to Losing Weight after Pregnancy
 
General athlete eating guide
General athlete eating guideGeneral athlete eating guide
General athlete eating guide
 
CORE_guide_detox_web
CORE_guide_detox_webCORE_guide_detox_web
CORE_guide_detox_web
 

More from Edward F. T. Charfauros

Mgt431 charfauros week2. Copyright 2013 Edward F. T. Charfauros. Reference, w...
Mgt431 charfauros week2. Copyright 2013 Edward F. T. Charfauros. Reference, w...Mgt431 charfauros week2. Copyright 2013 Edward F. T. Charfauros. Reference, w...
Mgt431 charfauros week2. Copyright 2013 Edward F. T. Charfauros. Reference, w...Edward F. T. Charfauros
 
Mgt431 charfauros week1. Copyright 2013 Edward F. T. Charfauros. Reference, w...
Mgt431 charfauros week1. Copyright 2013 Edward F. T. Charfauros. Reference, w...Mgt431 charfauros week1. Copyright 2013 Edward F. T. Charfauros. Reference, w...
Mgt431 charfauros week1. Copyright 2013 Edward F. T. Charfauros. Reference, w...Edward F. T. Charfauros
 
Edward; w5; employee privacy report; 08.16.11. Copyright 2013 Edward F. T. Ch...
Edward; w5; employee privacy report; 08.16.11. Copyright 2013 Edward F. T. Ch...Edward; w5; employee privacy report; 08.16.11. Copyright 2013 Edward F. T. Ch...
Edward; w5; employee privacy report; 08.16.11. Copyright 2013 Edward F. T. Ch...Edward F. T. Charfauros
 
Edward; w3; matrix paper; 08.02.11. Copyright 2013 Edward F. T. Charfauros. R...
Edward; w3; matrix paper; 08.02.11. Copyright 2013 Edward F. T. Charfauros. R...Edward; w3; matrix paper; 08.02.11. Copyright 2013 Edward F. T. Charfauros. R...
Edward; w3; matrix paper; 08.02.11. Copyright 2013 Edward F. T. Charfauros. R...Edward F. T. Charfauros
 
Edward; w2; audience analysis paper; 07.26.11. Copyright 2013 Edward F. T. Ch...
Edward; w2; audience analysis paper; 07.26.11. Copyright 2013 Edward F. T. Ch...Edward; w2; audience analysis paper; 07.26.11. Copyright 2013 Edward F. T. Ch...
Edward; w2; audience analysis paper; 07.26.11. Copyright 2013 Edward F. T. Ch...Edward F. T. Charfauros
 
Edward; w1 info sys softapp; 05.10.11. Copyright 2013 Edward F. T. Charfauros...
Edward; w1 info sys softapp; 05.10.11. Copyright 2013 Edward F. T. Charfauros...Edward; w1 info sys softapp; 05.10.11. Copyright 2013 Edward F. T. Charfauros...
Edward; w1 info sys softapp; 05.10.11. Copyright 2013 Edward F. T. Charfauros...Edward F. T. Charfauros
 
Charfauros outline wk2. Copyright 2013 Edward F. T. Charfauros. Reference, ww...
Charfauros outline wk2. Copyright 2013 Edward F. T. Charfauros. Reference, ww...Charfauros outline wk2. Copyright 2013 Edward F. T. Charfauros. Reference, ww...
Charfauros outline wk2. Copyright 2013 Edward F. T. Charfauros. Reference, ww...Edward F. T. Charfauros
 
Charfauros bus415 wk4. Copyright 2013 Edward F. T. Charfauros. Reference, www...
Charfauros bus415 wk4. Copyright 2013 Edward F. T. Charfauros. Reference, www...Charfauros bus415 wk4. Copyright 2013 Edward F. T. Charfauros. Reference, www...
Charfauros bus415 wk4. Copyright 2013 Edward F. T. Charfauros. Reference, www...Edward F. T. Charfauros
 
Charfauros bus415 wk2. Copyright 2013 Edward F. T. Charfauros. Reference, www...
Charfauros bus415 wk2. Copyright 2013 Edward F. T. Charfauros. Reference, www...Charfauros bus415 wk2. Copyright 2013 Edward F. T. Charfauros. Reference, www...
Charfauros bus415 wk2. Copyright 2013 Edward F. T. Charfauros. Reference, www...Edward F. T. Charfauros
 
Charfauros acc280 wk4b. Copyright 2013 Edward F. T. Charfauros. Reference, ww...
Charfauros acc280 wk4b. Copyright 2013 Edward F. T. Charfauros. Reference, ww...Charfauros acc280 wk4b. Copyright 2013 Edward F. T. Charfauros. Reference, ww...
Charfauros acc280 wk4b. Copyright 2013 Edward F. T. Charfauros. Reference, ww...Edward F. T. Charfauros
 
Charfauros acc280 wk4a. Copyright 2013 Edward F. T. Charfauros. Reference, ww...
Charfauros acc280 wk4a. Copyright 2013 Edward F. T. Charfauros. Reference, ww...Charfauros acc280 wk4a. Copyright 2013 Edward F. T. Charfauros. Reference, ww...
Charfauros acc280 wk4a. Copyright 2013 Edward F. T. Charfauros. Reference, ww...Edward F. T. Charfauros
 
Letter, cover3 e. charfauros. Copyright 2013 Edward F. T. Charfauros. Refer...
Letter, cover3   e. charfauros. Copyright 2013 Edward F. T. Charfauros. Refer...Letter, cover3   e. charfauros. Copyright 2013 Edward F. T. Charfauros. Refer...
Letter, cover3 e. charfauros. Copyright 2013 Edward F. T. Charfauros. Refer...Edward F. T. Charfauros
 
Team c; w5; oral presbestprac; 08.16.11 Copyright 2013 Edward F. T. Charfauro...
Team c; w5; oral presbestprac; 08.16.11 Copyright 2013 Edward F. T. Charfauro...Team c; w5; oral presbestprac; 08.16.11 Copyright 2013 Edward F. T. Charfauro...
Team c; w5; oral presbestprac; 08.16.11 Copyright 2013 Edward F. T. Charfauro...Edward F. T. Charfauros
 
Oi361 lt c_week5 Copyright 2013 Edward F. T. Charfauros. Reference, www.YourB...
Oi361 lt c_week5 Copyright 2013 Edward F. T. Charfauros. Reference, www.YourB...Oi361 lt c_week5 Copyright 2013 Edward F. T. Charfauros. Reference, www.YourB...
Oi361 lt c_week5 Copyright 2013 Edward F. T. Charfauros. Reference, www.YourB...Edward F. T. Charfauros
 
Mgt498 wk5 ltc_ppt Copyright 2013 Edward F. T. Charfauros. Reference, www.You...
Mgt498 wk5 ltc_ppt Copyright 2013 Edward F. T. Charfauros. Reference, www.You...Mgt498 wk5 ltc_ppt Copyright 2013 Edward F. T. Charfauros. Reference, www.You...
Mgt498 wk5 ltc_ppt Copyright 2013 Edward F. T. Charfauros. Reference, www.You...Edward F. T. Charfauros
 
Team c; w5; tecck industries; 07.12.11 Copyright 2013 Edward F. T. Charfauros...
Team c; w5; tecck industries; 07.12.11 Copyright 2013 Edward F. T. Charfauros...Team c; w5; tecck industries; 07.12.11 Copyright 2013 Edward F. T. Charfauros...
Team c; w5; tecck industries; 07.12.11 Copyright 2013 Edward F. T. Charfauros...Edward F. T. Charfauros
 
Sample 2 writing - charfauros, e. Copyright 2013 Edward F. T. Charfauros. R...
Sample 2   writing - charfauros, e. Copyright 2013 Edward F. T. Charfauros. R...Sample 2   writing - charfauros, e. Copyright 2013 Edward F. T. Charfauros. R...
Sample 2 writing - charfauros, e. Copyright 2013 Edward F. T. Charfauros. R...Edward F. T. Charfauros
 
Sample 1 writing - charfauros, e. Copyright 2013 Edward F. T. Charfauros. R...
Sample 1   writing - charfauros, e. Copyright 2013 Edward F. T. Charfauros. R...Sample 1   writing - charfauros, e. Copyright 2013 Edward F. T. Charfauros. R...
Sample 1 writing - charfauros, e. Copyright 2013 Edward F. T. Charfauros. R...Edward F. T. Charfauros
 
Mgt498 wk5 ltc_ppt Copyright 2013 Edward F. T. Charfauros. Reference, www.You...
Mgt498 wk5 ltc_ppt Copyright 2013 Edward F. T. Charfauros. Reference, www.You...Mgt498 wk5 ltc_ppt Copyright 2013 Edward F. T. Charfauros. Reference, www.You...
Mgt498 wk5 ltc_ppt Copyright 2013 Edward F. T. Charfauros. Reference, www.You...Edward F. T. Charfauros
 

More from Edward F. T. Charfauros (20)

Mgt431 charfauros week2. Copyright 2013 Edward F. T. Charfauros. Reference, w...
Mgt431 charfauros week2. Copyright 2013 Edward F. T. Charfauros. Reference, w...Mgt431 charfauros week2. Copyright 2013 Edward F. T. Charfauros. Reference, w...
Mgt431 charfauros week2. Copyright 2013 Edward F. T. Charfauros. Reference, w...
 
Mgt431 charfauros week1. Copyright 2013 Edward F. T. Charfauros. Reference, w...
Mgt431 charfauros week1. Copyright 2013 Edward F. T. Charfauros. Reference, w...Mgt431 charfauros week1. Copyright 2013 Edward F. T. Charfauros. Reference, w...
Mgt431 charfauros week1. Copyright 2013 Edward F. T. Charfauros. Reference, w...
 
Edward; w5; employee privacy report; 08.16.11. Copyright 2013 Edward F. T. Ch...
Edward; w5; employee privacy report; 08.16.11. Copyright 2013 Edward F. T. Ch...Edward; w5; employee privacy report; 08.16.11. Copyright 2013 Edward F. T. Ch...
Edward; w5; employee privacy report; 08.16.11. Copyright 2013 Edward F. T. Ch...
 
Edward; w3; matrix paper; 08.02.11. Copyright 2013 Edward F. T. Charfauros. R...
Edward; w3; matrix paper; 08.02.11. Copyright 2013 Edward F. T. Charfauros. R...Edward; w3; matrix paper; 08.02.11. Copyright 2013 Edward F. T. Charfauros. R...
Edward; w3; matrix paper; 08.02.11. Copyright 2013 Edward F. T. Charfauros. R...
 
Edward; w2; audience analysis paper; 07.26.11. Copyright 2013 Edward F. T. Ch...
Edward; w2; audience analysis paper; 07.26.11. Copyright 2013 Edward F. T. Ch...Edward; w2; audience analysis paper; 07.26.11. Copyright 2013 Edward F. T. Ch...
Edward; w2; audience analysis paper; 07.26.11. Copyright 2013 Edward F. T. Ch...
 
Edward; w1 info sys softapp; 05.10.11. Copyright 2013 Edward F. T. Charfauros...
Edward; w1 info sys softapp; 05.10.11. Copyright 2013 Edward F. T. Charfauros...Edward; w1 info sys softapp; 05.10.11. Copyright 2013 Edward F. T. Charfauros...
Edward; w1 info sys softapp; 05.10.11. Copyright 2013 Edward F. T. Charfauros...
 
Charfauros outline wk2. Copyright 2013 Edward F. T. Charfauros. Reference, ww...
Charfauros outline wk2. Copyright 2013 Edward F. T. Charfauros. Reference, ww...Charfauros outline wk2. Copyright 2013 Edward F. T. Charfauros. Reference, ww...
Charfauros outline wk2. Copyright 2013 Edward F. T. Charfauros. Reference, ww...
 
Charfauros bus415 wk4. Copyright 2013 Edward F. T. Charfauros. Reference, www...
Charfauros bus415 wk4. Copyright 2013 Edward F. T. Charfauros. Reference, www...Charfauros bus415 wk4. Copyright 2013 Edward F. T. Charfauros. Reference, www...
Charfauros bus415 wk4. Copyright 2013 Edward F. T. Charfauros. Reference, www...
 
Charfauros bus415 wk2. Copyright 2013 Edward F. T. Charfauros. Reference, www...
Charfauros bus415 wk2. Copyright 2013 Edward F. T. Charfauros. Reference, www...Charfauros bus415 wk2. Copyright 2013 Edward F. T. Charfauros. Reference, www...
Charfauros bus415 wk2. Copyright 2013 Edward F. T. Charfauros. Reference, www...
 
Charfauros acc280 wk4b. Copyright 2013 Edward F. T. Charfauros. Reference, ww...
Charfauros acc280 wk4b. Copyright 2013 Edward F. T. Charfauros. Reference, ww...Charfauros acc280 wk4b. Copyright 2013 Edward F. T. Charfauros. Reference, ww...
Charfauros acc280 wk4b. Copyright 2013 Edward F. T. Charfauros. Reference, ww...
 
Charfauros acc280 wk4a. Copyright 2013 Edward F. T. Charfauros. Reference, ww...
Charfauros acc280 wk4a. Copyright 2013 Edward F. T. Charfauros. Reference, ww...Charfauros acc280 wk4a. Copyright 2013 Edward F. T. Charfauros. Reference, ww...
Charfauros acc280 wk4a. Copyright 2013 Edward F. T. Charfauros. Reference, ww...
 
Charfauros acc280 wk1
Charfauros acc280 wk1Charfauros acc280 wk1
Charfauros acc280 wk1
 
Letter, cover3 e. charfauros. Copyright 2013 Edward F. T. Charfauros. Refer...
Letter, cover3   e. charfauros. Copyright 2013 Edward F. T. Charfauros. Refer...Letter, cover3   e. charfauros. Copyright 2013 Edward F. T. Charfauros. Refer...
Letter, cover3 e. charfauros. Copyright 2013 Edward F. T. Charfauros. Refer...
 
Team c; w5; oral presbestprac; 08.16.11 Copyright 2013 Edward F. T. Charfauro...
Team c; w5; oral presbestprac; 08.16.11 Copyright 2013 Edward F. T. Charfauro...Team c; w5; oral presbestprac; 08.16.11 Copyright 2013 Edward F. T. Charfauro...
Team c; w5; oral presbestprac; 08.16.11 Copyright 2013 Edward F. T. Charfauro...
 
Oi361 lt c_week5 Copyright 2013 Edward F. T. Charfauros. Reference, www.YourB...
Oi361 lt c_week5 Copyright 2013 Edward F. T. Charfauros. Reference, www.YourB...Oi361 lt c_week5 Copyright 2013 Edward F. T. Charfauros. Reference, www.YourB...
Oi361 lt c_week5 Copyright 2013 Edward F. T. Charfauros. Reference, www.YourB...
 
Mgt498 wk5 ltc_ppt Copyright 2013 Edward F. T. Charfauros. Reference, www.You...
Mgt498 wk5 ltc_ppt Copyright 2013 Edward F. T. Charfauros. Reference, www.You...Mgt498 wk5 ltc_ppt Copyright 2013 Edward F. T. Charfauros. Reference, www.You...
Mgt498 wk5 ltc_ppt Copyright 2013 Edward F. T. Charfauros. Reference, www.You...
 
Team c; w5; tecck industries; 07.12.11 Copyright 2013 Edward F. T. Charfauros...
Team c; w5; tecck industries; 07.12.11 Copyright 2013 Edward F. T. Charfauros...Team c; w5; tecck industries; 07.12.11 Copyright 2013 Edward F. T. Charfauros...
Team c; w5; tecck industries; 07.12.11 Copyright 2013 Edward F. T. Charfauros...
 
Sample 2 writing - charfauros, e. Copyright 2013 Edward F. T. Charfauros. R...
Sample 2   writing - charfauros, e. Copyright 2013 Edward F. T. Charfauros. R...Sample 2   writing - charfauros, e. Copyright 2013 Edward F. T. Charfauros. R...
Sample 2 writing - charfauros, e. Copyright 2013 Edward F. T. Charfauros. R...
 
Sample 1 writing - charfauros, e. Copyright 2013 Edward F. T. Charfauros. R...
Sample 1   writing - charfauros, e. Copyright 2013 Edward F. T. Charfauros. R...Sample 1   writing - charfauros, e. Copyright 2013 Edward F. T. Charfauros. R...
Sample 1 writing - charfauros, e. Copyright 2013 Edward F. T. Charfauros. R...
 
Mgt498 wk5 ltc_ppt Copyright 2013 Edward F. T. Charfauros. Reference, www.You...
Mgt498 wk5 ltc_ppt Copyright 2013 Edward F. T. Charfauros. Reference, www.You...Mgt498 wk5 ltc_ppt Copyright 2013 Edward F. T. Charfauros. Reference, www.You...
Mgt498 wk5 ltc_ppt Copyright 2013 Edward F. T. Charfauros. Reference, www.You...
 

Recently uploaded

Presentation on General Anesthetics pdf.
Presentation on General Anesthetics pdf.Presentation on General Anesthetics pdf.
Presentation on General Anesthetics pdf.Prerana Jadhav
 
SCHOOL HEALTH SERVICES.pptx made by Sapna Thakur
SCHOOL HEALTH SERVICES.pptx made by Sapna ThakurSCHOOL HEALTH SERVICES.pptx made by Sapna Thakur
SCHOOL HEALTH SERVICES.pptx made by Sapna ThakurSapna Thakur
 
Giftedness: Understanding Everyday Neurobiology for Self-Knowledge
Giftedness: Understanding Everyday Neurobiology for Self-KnowledgeGiftedness: Understanding Everyday Neurobiology for Self-Knowledge
Giftedness: Understanding Everyday Neurobiology for Self-Knowledgeassessoriafabianodea
 
Primary headache and facial pain. (2024)
Primary headache and facial pain. (2024)Primary headache and facial pain. (2024)
Primary headache and facial pain. (2024)Mohamed Rizk Khodair
 
Presentation on Parasympathetic Nervous System
Presentation on Parasympathetic Nervous SystemPresentation on Parasympathetic Nervous System
Presentation on Parasympathetic Nervous SystemPrerana Jadhav
 
Culture and Health Disorders Social change.pptx
Culture and Health Disorders Social change.pptxCulture and Health Disorders Social change.pptx
Culture and Health Disorders Social change.pptxDr. Dheeraj Kumar
 
CEHPALOSPORINS.pptx By Harshvardhan Dev Bhoomi Uttarakhand University
CEHPALOSPORINS.pptx By Harshvardhan Dev Bhoomi Uttarakhand UniversityCEHPALOSPORINS.pptx By Harshvardhan Dev Bhoomi Uttarakhand University
CEHPALOSPORINS.pptx By Harshvardhan Dev Bhoomi Uttarakhand UniversityHarshChauhan475104
 
History and Development of Pharmacovigilence.pdf
History and Development of Pharmacovigilence.pdfHistory and Development of Pharmacovigilence.pdf
History and Development of Pharmacovigilence.pdfSasikiranMarri
 
Phytochemical Investigation of Drugs PDF.pdf
Phytochemical Investigation of Drugs PDF.pdfPhytochemical Investigation of Drugs PDF.pdf
Phytochemical Investigation of Drugs PDF.pdfDivya Kanojiya
 
Apiculture Chapter 1. Introduction 2.ppt
Apiculture Chapter 1. Introduction 2.pptApiculture Chapter 1. Introduction 2.ppt
Apiculture Chapter 1. Introduction 2.pptkedirjemalharun
 
Study on the Impact of FOCUS-PDCA Management Model on the Disinfection Qualit...
Study on the Impact of FOCUS-PDCA Management Model on the Disinfection Qualit...Study on the Impact of FOCUS-PDCA Management Model on the Disinfection Qualit...
Study on the Impact of FOCUS-PDCA Management Model on the Disinfection Qualit...MehranMouzam
 
Plant Fibres used as Surgical Dressings PDF.pdf
Plant Fibres used as Surgical Dressings PDF.pdfPlant Fibres used as Surgical Dressings PDF.pdf
Plant Fibres used as Surgical Dressings PDF.pdfDivya Kanojiya
 
Wessex Health Partners Wessex Integrated Care, Population Health, Research & ...
Wessex Health Partners Wessex Integrated Care, Population Health, Research & ...Wessex Health Partners Wessex Integrated Care, Population Health, Research & ...
Wessex Health Partners Wessex Integrated Care, Population Health, Research & ...Wessex Health Partners
 
PHYSIOTHERAPY IN HEART TRANSPLANTATION..
PHYSIOTHERAPY IN HEART TRANSPLANTATION..PHYSIOTHERAPY IN HEART TRANSPLANTATION..
PHYSIOTHERAPY IN HEART TRANSPLANTATION..AneriPatwari
 
MedDRA-A-Comprehensive-Guide-to-Standardized-Medical-Terminology.pdf
MedDRA-A-Comprehensive-Guide-to-Standardized-Medical-Terminology.pdfMedDRA-A-Comprehensive-Guide-to-Standardized-Medical-Terminology.pdf
MedDRA-A-Comprehensive-Guide-to-Standardized-Medical-Terminology.pdfSasikiranMarri
 
medico legal aspects of wound - forensic medicine
medico legal aspects of wound - forensic medicinemedico legal aspects of wound - forensic medicine
medico legal aspects of wound - forensic medicinethanaram patel
 
Screening for colorectal cancer AAU.pptx
Screening for colorectal cancer AAU.pptxScreening for colorectal cancer AAU.pptx
Screening for colorectal cancer AAU.pptxtadehabte
 
World-Health-Day-2024-My-Health-My-Right.pptx
World-Health-Day-2024-My-Health-My-Right.pptxWorld-Health-Day-2024-My-Health-My-Right.pptx
World-Health-Day-2024-My-Health-My-Right.pptxEx WHO/USAID
 
Nutrition of OCD for my Nutritional Neuroscience Class
Nutrition of OCD for my Nutritional Neuroscience ClassNutrition of OCD for my Nutritional Neuroscience Class
Nutrition of OCD for my Nutritional Neuroscience Classmanuelazg2001
 

Recently uploaded (20)

Presentation on General Anesthetics pdf.
Presentation on General Anesthetics pdf.Presentation on General Anesthetics pdf.
Presentation on General Anesthetics pdf.
 
SCHOOL HEALTH SERVICES.pptx made by Sapna Thakur
SCHOOL HEALTH SERVICES.pptx made by Sapna ThakurSCHOOL HEALTH SERVICES.pptx made by Sapna Thakur
SCHOOL HEALTH SERVICES.pptx made by Sapna Thakur
 
Giftedness: Understanding Everyday Neurobiology for Self-Knowledge
Giftedness: Understanding Everyday Neurobiology for Self-KnowledgeGiftedness: Understanding Everyday Neurobiology for Self-Knowledge
Giftedness: Understanding Everyday Neurobiology for Self-Knowledge
 
JANGAMA VISHA .pptx-
JANGAMA VISHA .pptx-JANGAMA VISHA .pptx-
JANGAMA VISHA .pptx-
 
Primary headache and facial pain. (2024)
Primary headache and facial pain. (2024)Primary headache and facial pain. (2024)
Primary headache and facial pain. (2024)
 
Presentation on Parasympathetic Nervous System
Presentation on Parasympathetic Nervous SystemPresentation on Parasympathetic Nervous System
Presentation on Parasympathetic Nervous System
 
Culture and Health Disorders Social change.pptx
Culture and Health Disorders Social change.pptxCulture and Health Disorders Social change.pptx
Culture and Health Disorders Social change.pptx
 
CEHPALOSPORINS.pptx By Harshvardhan Dev Bhoomi Uttarakhand University
CEHPALOSPORINS.pptx By Harshvardhan Dev Bhoomi Uttarakhand UniversityCEHPALOSPORINS.pptx By Harshvardhan Dev Bhoomi Uttarakhand University
CEHPALOSPORINS.pptx By Harshvardhan Dev Bhoomi Uttarakhand University
 
History and Development of Pharmacovigilence.pdf
History and Development of Pharmacovigilence.pdfHistory and Development of Pharmacovigilence.pdf
History and Development of Pharmacovigilence.pdf
 
Phytochemical Investigation of Drugs PDF.pdf
Phytochemical Investigation of Drugs PDF.pdfPhytochemical Investigation of Drugs PDF.pdf
Phytochemical Investigation of Drugs PDF.pdf
 
Apiculture Chapter 1. Introduction 2.ppt
Apiculture Chapter 1. Introduction 2.pptApiculture Chapter 1. Introduction 2.ppt
Apiculture Chapter 1. Introduction 2.ppt
 
Study on the Impact of FOCUS-PDCA Management Model on the Disinfection Qualit...
Study on the Impact of FOCUS-PDCA Management Model on the Disinfection Qualit...Study on the Impact of FOCUS-PDCA Management Model on the Disinfection Qualit...
Study on the Impact of FOCUS-PDCA Management Model on the Disinfection Qualit...
 
Plant Fibres used as Surgical Dressings PDF.pdf
Plant Fibres used as Surgical Dressings PDF.pdfPlant Fibres used as Surgical Dressings PDF.pdf
Plant Fibres used as Surgical Dressings PDF.pdf
 
Wessex Health Partners Wessex Integrated Care, Population Health, Research & ...
Wessex Health Partners Wessex Integrated Care, Population Health, Research & ...Wessex Health Partners Wessex Integrated Care, Population Health, Research & ...
Wessex Health Partners Wessex Integrated Care, Population Health, Research & ...
 
PHYSIOTHERAPY IN HEART TRANSPLANTATION..
PHYSIOTHERAPY IN HEART TRANSPLANTATION..PHYSIOTHERAPY IN HEART TRANSPLANTATION..
PHYSIOTHERAPY IN HEART TRANSPLANTATION..
 
MedDRA-A-Comprehensive-Guide-to-Standardized-Medical-Terminology.pdf
MedDRA-A-Comprehensive-Guide-to-Standardized-Medical-Terminology.pdfMedDRA-A-Comprehensive-Guide-to-Standardized-Medical-Terminology.pdf
MedDRA-A-Comprehensive-Guide-to-Standardized-Medical-Terminology.pdf
 
medico legal aspects of wound - forensic medicine
medico legal aspects of wound - forensic medicinemedico legal aspects of wound - forensic medicine
medico legal aspects of wound - forensic medicine
 
Screening for colorectal cancer AAU.pptx
Screening for colorectal cancer AAU.pptxScreening for colorectal cancer AAU.pptx
Screening for colorectal cancer AAU.pptx
 
World-Health-Day-2024-My-Health-My-Right.pptx
World-Health-Day-2024-My-Health-My-Right.pptxWorld-Health-Day-2024-My-Health-My-Right.pptx
World-Health-Day-2024-My-Health-My-Right.pptx
 
Nutrition of OCD for my Nutritional Neuroscience Class
Nutrition of OCD for my Nutritional Neuroscience ClassNutrition of OCD for my Nutritional Neuroscience Class
Nutrition of OCD for my Nutritional Neuroscience Class
 

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

  • 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.  August  21,2013   DAVIDBARRETT page  3   Goals Agenda~ Program Type Lifestyle Recommendations Meal Plans FOOD GROUP NUTRITION LOG Fitness Tracker Exercise Descriptions
  • 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.  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.  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.  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.  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.  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.  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.  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.  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.  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.