1. "BE POSITIVE" 610.220.0883
Summer to Fall
2016 M T W T F S S
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JULY 1 2 3
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25 26 27 28 29 30 31
AUG 1 2 3 4 5 6 7
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15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
SEPT 1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
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YYYooouuurrr FFFiiitttnnneeessssss
Exercise Exposed: 6 Inches with Curls
A B
O
1. Lie on the floor and raise your head and your
feet (heels) at just about six inches off of the
ground. (O = 6 inches)
2. Place your hands at your side and allow tem to
hover as close to the ground as possible without
touching.
3. While holding the position in 1 and 2, raise your
forearms and bring your fists or dumbell weight
into your chest to complete a single rep of your
familiar bicep curl. This completes one rep.
MAKE IT A WORKOUT:
* Perform 1 rep then count 5 seconds with the arms in
the low position and the feet and head always in
isolation. Carry on this practice to perform 2 reps, 5
second hold until you reach 10 total reps.
** If you made it to ten rest then go back to 1.
A Strategy: Practice Positivity !
A positive homeostatic point is difficult to achieve, but does wonders for the mind and especially
for the heart. The goal of living in a positive environment is and always is to reduce stress. The
sooner one comes to understand that, "all will be okay" the sooner they can carry on to their next set
of task specific itineraries they may have planned for the day. Therefore as soon as wake hit the
ground running knowing full well, no matter what happens as far as frustration or anger, it is not
your reality, because you are always having an amazingly happy day!
Strength ~ Stamina ~ Skills ~ Smarts ~ Strategy ~ Speed
At Home...At Work...With Family...With Friends...With Strangers...Day In / Day Out

2. "BE POSITIVE" 610.220.0883
Coaching Lesson: Smart Snacking:
q "How to Snack!"
Smart snacking is just as important as your daily
three meals. However, discipline must be in place
to effectively see the results of your nutrition program. Snacking
is a short-term solution (2-3 hours) to a long-term issue (24 hours).
The idea of snacking is to tithe you over from your breakfast to
lunch or lunch to dinner. Whereas, a dessert is more or less a
valuable token to which the body will intuitively want more and
more. This is where the discipline and mental focus must say
enough is enough. The body does not require snacks to survive,
however over the years they have made it into the mainstream,
which requires us to institute a smart snacking practice: When
seeking electrolytes, look for these ingredients on the packaging:
1 Sodium - Essential element; Regulates & controls water function
2 Potassium - Essential element – Regulates heartbeat function
3 Chloride – Balancing element – Maintains good balance of fluids
4 Bicarbonate –Team player compound – Measures acidity levels
within blood and fluids
Everyday snacks:
 Bag of chips (100 Cal. bag preferred. Ex. Baked Lays)
 Popcorn
 Pretzels
These make wonderful choices for a quick snack because they all
naturally induce the body to stay hydrated, therefore drink water.
Recovery snacks:
 Hardboiled egg
 Peanuts/Peanut-butter
 Chocolate Milk
These make wonderful choices to assist in recovery due their high
levels of protein which assist the body return to a state of
homeostasis, sooner than later. Overall, I am a firm believer that it
is your will power and yourself discipline that will ultimately be the
truest factors when it comes to winning your fitness battle in the
snack game. Till next time my athletes; Stay Healthy, Stay Safe,
and Stay Hydrated!
Sincerely,
Jason R. Bohot
Coach Jason R. Bohot, NASM - PES
Attempt to Accomplish this:
Daily
* Make Bed & Clean dishes
prior to going to bed at night
* Do what needs to get done
first then do what you want to
get done.
By Independence Day: July 4th
* Lose 3 lbs.
* Go Swimming for 20 min.
By Fall; (Sept. 22)
* Attend a social function
* Share a meal and the recipe
to that meal with a friend
SSttaayy
SSoocciiaall
Strength - Stamina - Skills - Smarts - Strategy - Speed