The 4 Keys to Mastering Your Physical Fitness

The 4 Keys To Mastering
Your Physical Fitness

The 4 Keys
!
1. Move Frequently at a slow pace 
!
2. Lift heavy things 
!
3. Move your spine everyday, fully, in all
directions 
!
4. Sprint once in a while
WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

A Little Reminder
Everyone is an athlete!
You were born for this!
Exercise is an essential nutrient that you cannot
thrive without

Key 1
Move Frequently at a
Slow Pace

How Much To Exercise
20 to 30 minutes, 3 to 5 times a week
is minimum for cardiovascular/
endurance exercise!
!
Exercise should start with a 5 minute
warm up and some light stretching!
!
Exercise should end with a 5 minute
cool down and some moderate
stretching

True Aerobic Exercise
Purchase a Heart Rate Monitor!
!
180 – (age)
!
(-5 if you haven’t exercised in years)!
(+5 if you are in really good shape)

Simple Ways To Increase
Your Activity Levels
Take the stairs, walk to work, walk to get
shopping, cycle to work/shops, join sports
clubs, organise walking lunch breaks, ﬁnd
active hobbies for after work, dance,
stand up work stations, active games
consoles, active dates, active holidays,
always be learning something new

Ways To Get Moving
★ Walking, cycling, Hiking, Dancing!
★ Swimming, walking in chest high water!
★ Cross-Trainer, recumbent bike!
★ Swiss ball, balance cushion!
★ Rocking chair

More Ideas
★Yoga!
★Pilates!
★Thai Chi!
★Martial Arts!
★Sports clubs!
★Qi Gong

Key 2
Lift Heavy Things

Beneﬁts of Resistance
Exercise
★Increased ranges of motion!
★Improved joint function!
★Improved fat metabolism!
★Increased bone density!
★Better overall strength!
★Reduced risk of injury!
★Balanced Posture

Wolf’s Law
★Resistance causes muscle
contraction!
★Muscles attach to Bones!
★When muscles contract it
stresses the bone!
★When bones are stressed
regularly it activates Wolf’s
Law in physiology!
★Training —> an increase in
bone density in response to
the increased load

Resistance Training & Fat
Loss
★Resistance Training builds
lean muscle tissue!
★Muscle tissue burns a much
higher number of calories at
rest and increases metabolism!
★Contraction of muscles
squeezes out harmful
accumulated tissue toxins for
elimination which will reduce
fluid retention !
★Building healthy muscle
tissue is also the fastest way to
change the shape of your body

Warming Up
Endurance exercise is a great warm up for your resistance exercise because:!
!
★Warms up the muscles and joints!
★Makes stretching easier!
★Gets blood into muscles and joints!
★Lubricates joints!
★Reduces risk of injuries

Types Of Resistance
Exercise
★Kettle Bell !
★Dumbbells!
★Swiss-Balls!
★Pilates!
★Curves!
★Resistance Bands

Best Results
!
★ Hiring A Personal Trainer
★ Reboot Program
★ Accelerate Module of  
Wake Up Wellness

Proper Form and Duration
★Sets: Research shows that 1 set is equally as effective as 2 or even 3 set
routines for increasing strength (Starkey et al. 1994)!
!
★Repetitions: Should range between 8 to 12 (If you struggle for 8 its to
much weight! If 12 is a breeze then its not enough!) A rep must last 6
seconds & encompass a full range of motion (W. Westcott Ph.D. 1996)

A Simple Program
★Monday: 20-30min walk followed by 10min Lower body Resistance
Exercise (eg: Squat)!
!
★Wednesday: Just Walking 20-30min!
!
★Friday: 20-30min walk followed by 10min Upper body Resistance
Exercise (ex: Press &Row)

Key 3
Move Your Spine,
Everyday, Fully,
in ALL Directions

" The neurology of movement → !
" Charges your brains batteries. "
" Cuts out the stress response."
" Changes gene expression!"
" Keeps your joints young!

Daily Spinal Hygiene
★Move it or lose it!!
★Must be done daily!
★Flossing for your spine.!
★Build in and around an existing habit. Before
brushing teeth?

Key 4
Sprint
Once in a While

Install Your Turbo

“Most modern humans do not
exercise as if their lives depended on
it – but they do...If we don't push
our heart and lungs toward their
limits they will have little reserve,
incapable of meeting the demands of
stress, infection or injury”!
!
- Dr Goscienski (Health Secrets of the Stone Age)

Lung Power & Health
★ Extremely common. People don't even
realise!
★ As you age, your lungs shrink.!
★
Framingham heart Study → your lungs
are the number one predictor of death!
★ Even a moderate drop in lung power
increases your risk of heart attack by
over 200 percent! (European Heart
Journal, 1988)!
★ Your lung capacity is one of the best
indicators of 'all cause mortality'!
★ Thats Dr speak for 'all the ways you could
possibly die!”

Anaerobic Training
★ Installs the turbo!
★ Sprint/HIIT!
★ Works by racking up
an oxygen debt to
build bigger stronger
lungs and heart
muscle

!
85% of Maximum Heart Rate 
(90-100% of your max effort)"
!
Max HR = 220-age"
!
Aim = Total of 8-12 minutes Exertion Time

How?
★ Choose a training method (run, bike, swim, squatting, rowing
etc..)
★ Perform at max speed/effort until your body tells you to slow
down (or for 30-60 seconds)
★ Back off - slow right down (10% of the effort you were making)
★ When you feel sufﬁciently recovered and comfortable go again
★ 6-8 repetitions of this approach (or until you can no longer
recover well)

Example
★ 33 year old male (max HR = 220-33 = 187)
★ Sprinting
★ 100 meters at full speed (check heart rate - aim to
approximate 187 bpm)
★ Walk until I recover composure (60% of max HR approx.
130 bpm, in this case of a 33 yo)
★ Repeat until I can no longer recover, or until I have done
8-12 sets, or until I have done 6-12 minutes of exertion

Beneﬁts Of Anaerobic
Training
★ Regulates hormones - improved insulin sensitivity and
growth hormone level for days afterwards
★ Improved metabolism
★ Improved CV ﬁtness
★ Low time impact - less wear+tear, less injury, fewer stress
hormones, max results for little time invested
★ No equipment required
★ Improves heart and lung capacity

GO GET IT!

The 4 Keys to Mastering Your Physical Fitness

The 4 Keys to Mastering Your Physical Fitness

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