Here is an Exercise Program that's
Easy And Has Fast Results.
Self help article
by healthyselfhelp.com

Self help article on health and exercise:

Starting an Exercise program is sometimes very hard to do.

o Do you have a bad back?
o Do you find it hard to motivate yourself?
o Do you have very little time?

There are lots of excuses we could use. But in reality it boils down to (putting it nicely) baloney.
If you are totally out of shape and just can't get started or if your already in shape and want to stay fit, this routine is for you.

Let's get started.
If you've been following the Fundamentals from this site, then you know to start your day with your affirmation.

'I Am A Leader Of Myself.'

Then drink your 1 or 2 glasses of filtered water and take your Liquid Multi-Vitamin/Mineral. Guess What?

I didn't mention it before but you have to allocate 30 min. extra for yourself in the morning. Either go to bed 1/2 hour earlier or just get up earlier and go at it without the extra rest.

According to a recent Norwegian study, if you do a lower body exercise such as squats, it triggers a release of hormones which helps provoke muscle growth throughout your body.

So your FIRST exercise of the day is deep knee bends to awaken your hormones. :) It's a great way to start the morning. Grab onto something that is attached to a wall, such as a kitchen sink, (being that you're there drinking your filtered water) and start with 1-slow deep knee-bend. Go no further than your buttocks being parallel to the floor. Do not hurt yourself, go slow and easy. Your goal is at least 10 every morning, just to stimulate your hormones. For those of you that are already in good shape, do at least 10. :)

Now that we're half awake, it' time to stretch your legs.
1st your calves.
Stand facing a wall about 3 feet away. Now lean against the wall with outstretched arms and push against the wall concentrating on stretching your calves. No less than 20 sec. and no more than 35 sec.
Now the Quads.
Lift your leg behind you and grab your toes. Pull your foot toward your buttocks. Again, around 30 sec. Do the other leg.
Now the Hamstrings.
Grab the sink again and put your foot on a kitchen chair or the kitchen counter. While holding on to the sink, try to touch your head to your knee, GENTLY. Feel your Hamstring stretch. Do each leg for 30 sec.
Now Reach for the sky. 30 sec.

Try to touch your toes for 30 sec. Gently.

Now you're all stretched out , wide awake, ready to go and it only took about 4 minutes.

The Guru's say to do aerobic exercise 3 times per week minimum, at least 20 minutes each session. The best way to accomplish this is right in Your Own Home.

Let's face it, whether you are sedentary, a jogger or a walker, it might be raining or snowing outside or cold at 10 degrees with a wind chill factor of 20 below. Who wants to exercise outside in that kind of weather? So yes, your own home would be ideal for exercise equipment.

For aerobic exercise I recommend the recumbent bike or a treadmill.

They both have their advantages. If you have equipment in your house that's not being used, and you totally lack enthusiasm and/or you are totally drained, just walk over to your equipment. Take your water or coffee with you. Let's assume you have the recumbent bike. Stand next to it. Say Hello! :) Touch it! Feel the handlebars! Now sit on it! Force yourself! You can do it!! If you lack incentive, that's OK. Just sit on it.

Now put your feet on the pedals and with very little effort, push the pedals. Just do that for 1 minute. After all, this is the 1st day and you don't want to overdue it. :) The most important thing for you to do is get to the bike and at least sit on it. Go on. While you are sitting there say your affirmation. 'I am a leader of myself, each and every day I drink water, take vitamins and I exercise....' (You should be reading this from the back of your business card, unless you have it memorized) Now start pedaling. 'Slow and Easy'.

On the 1st day, do no more than 10 min. If you are in Good Shape and exercise a few times a week, do your 20 or more minutes. The most important thing you can do the next few days is just to get on the bike, or whatever equipment you have and say your affirmations. Again, take your water or coffee with you for company.

Take something to read or turn on the stereo or TV. Make it enjoyable for yourself. Once you get going, work your routine up to 20 min. per day. Don't say you don't have the time.

Once you start on the bike or treadmill, you're on our way to total health and fitness. You will be facing your challenges and the obstacles will become easier. If you don't have a bike or treadmill, walk in place for 20 minutes. Also, it's a good idea to do your exercise in front of a mirror, if possible.

OK. Now that you made the time for 20 minutes of aerobics, Let's Grow.

Chest, Shoulders and Arms.
Buy some 'lightweight' dumbbells (3#'s or 5#'sis a good start) and/or wrist weights and it would be a good idea to pick up some ankle weights. These will help you get fit faster. Use them every day. Give yourself about 2 sessions on the exercise equipment before starting this routine. Fit the exercise to the machine being used. While you are on the bike, treadmill or walking in place, 'let's kick it up a notch'. (Stole that from Emeril) :) But let's not over do it. We don't want to hurt ourselves, we just want to get in shape. (Example: For safety sake, If you are using a treadmill while doing an exercise, you will most likely just do one hand at a time while you hold on to the machine with the other hand).

There are 4 basic exercises that we'll do.
o The Dumbbell Press: Hold the dumbbells at shoulder height with elbows out to the side and palms forward. Lift straight up and then lower to starting position. Start out with 10 reps and do that 4 times.
o Lateral Raises: Hands hanging at your side with the weight. Lift arms out to the side and up to shoulder level. Keep your elbows slightly bent while doing these. 10 reps-4 times.
o Dumbbell Curls: Hands at your side with the weights. Lift the weight to your chest. The elbows stay steady and stationary. 10 reps-4 times.
o Tricep Press: Arm is extended straight overhead. Keep elbows near your head and stationary. Lower the weight down behind your head (not behind your shoulder) as far as possible. Now push up to the starting position.

In future sessions, work your way up to 30 reps-4 times before you even think about increasing the weight.

Ok. You have enough info to get started and get going until you're comfortable with the routine. Right from the get go, you want to enjoy the workouts. So keep in mind, 'Slow Motion and Easy', 'Light Weights' and 'Good Form'.

Let's review.
o Up 1/2 hour earlier.
o Affirmations in the morning
o Drink Your Filtered Water
o Take Your Liquid Vit/Min
o Exercise slow and easy.

For further reading and continued momentum, read this book (available on our website..)

Do you have ideas that will help our readers?
Do you have Questions that need answering?
Join us with our 'Fundamentals of Health' info e-zine.
Let's talk about Health and Fitness!!!

Now Let's Find Out How To Get Your Back In Shape.
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