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Your Health is your Wealth!

You wake up in the morning, your back hurts, you have to slowly and carefully get up from your bed, you sit on the toilet and can’t help but notice those extra pounds laughing at you. Feeling like shit… this is how you start your day?

You have been working hard building up your career, raising your family and making yourself look good and eat well. Your doctor check up reports sucks - high blood pressure, overweight, high cholesterol, bad knees, fast heart rate too? The doctor has warned you. Time to workout dude! These are wake up calls…..

Your wealth without your health is useless. The World Health Organization recently declared depression as currently the world’s fourth most debilitating condition (behind heart disease, cancer, and traffic accidents) and predicted that it will grow to become the second most debilitating condition worldwide by the year 2020 with heart disease remaining at number one. What to do? Exercise is the best way! Everyone knows it! No time for it? You have time to watch TV and DVDS? If you want a quality of life, the more you put in, the more you get out! 10 minutes a day of any kind of excise can be a quick fix as long as you don’t stop. Exercise for one hour once a week, why not?

Make a good pattern and routine in your daily life just as you regularly put money into the bank. Don’t wait until it comes, the days never come, take action and be responsible for yourself. Remember PRIDE! (Personal Responsibility Is Daily Effort).

If all this doesn’t seem the right approach for you, then what? How about hiring a Personal Trainer for a kickass workout, why not? It’s not just somebody who shows up at your gym, but somebody who instructs you how to do these exercises and most importantly making sure you are doing the correct workouts that suit your needs and wants! Motivation plays a big part in it. You don’t have to just hire someone to stand right next to you and count, how about you partner up with a family member and do exercise Not only is even more fun but you get to spend quality time together with your loved one.

Here, I’ll show two exercise forms:

Russell Lee

Executive Director

Exercises
Single Leg Knee to Chest 1. Lie back and grasp one leg behind knee. Other leg should be straight on floor. 2. Pull knee towards same shoulder. Back should remain flat on floor. 3. Hold for 20-30 seconds. Repeat as prescribed. Trainer's comments: hold it 10 sec for each leg	Sets Reps Weight/Resistance Tempo Time 1 10 sec each
Side Lying Quad Stretch 1. Lie on your sdie on floor or bench 2. Pull heel toward buttocks until stretch is felt in front of thigh. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. Remember to keep the low back straight - avoid hyperextending back during stretch by keeping abdominals tight.
Single Leg Standing Straddle 1. Start by standing with your feet spread as far apart as possible. 2. Lean forward toward one leg and try to reach your foot or until a comfortable stretch is felt in your low back and hamstring. 3. Hold for the prescribed time and then repeat with the other leg. Trainer's comments: losen up your low back and stretch your hamstrings
Burpees 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. 3. Repeat for the required repetitions	Sets Reps Weight/Resistance Tempo Time 1 20       2 20       3 20
Burpees 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. 3. Repeat for the required repetitions	Sets Reps Weight/Resistance Tempo Time 1 20       2 20       3 20
1-Arm Pushup 1. Start by getting into a pushup stance with your body flat and both hands on the ground. 2. Next take one hand and place behind your back. 3. Proceed into a pushup and the extend your arm back to completed pushup. 4. Repeat for desired repetitions and repeat with the other arm.	Sets Reps Weight/Resistance Tempo Time 1 just kidding!
Standard Pushup 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.	Sets Reps Weight/Resistance Tempo Time 1 25       2 25       3 25
Bodyweight Squats 1. Start by placing feet shoulder width apart and holding your arms out in front of you. 2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down. 3. Remember to keep your knees from going out in front of your toes while squatting. 4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.