RECAPS and PREVIEWS 9
Week Eight Recap – Week Nine Preview
WEEK EIGHT RECAP
Week 8 activities consisted of 7 exercises performed at maximum of 30 seconds each. Additionaly approximately 20 minutes of walking time and Night time Push-Ups was added. Even with resting between these 7 exercises and a 20 minute walk, and Night Push-Ups we are still, under 40 minutes of activity.
Aren’t you “proud of yourself? How has your attitude changed toward Senior Fitness? If you are like me, at this stage of your program, my biggest regret was, “WHY DIDN’T I DO THIS EARLIER IN MY LIFE?” Think of all the misery I could have avoided all those years.
Which workouts are you have the most difficulty with? How could we improve the program? Let me know,
“IF WE ALL WORK TOGETHER . . . WE ALL WIN”
It is always a good idea to go back and review the workout videos just to make sure you are doing them properly. Remember to not hold your breath when exercising and don’t skip the warm-up and stretching routine before starting each daily workout.
Don’t omit the day of rest on Sunday. Adequate rest from workouts are just as important as the workout itself.
The Wellness Portion of the Program should become “automatic” by now. Your lifestyle should be slowly changing and adapting. Your attitude toward eating and your overall health should be improving. Your new approach should be; “I eat, because I need the proper nourishment to improve my overall health . . . Not because I want to eat . . . just for the sake of eating”
That concept will allow you enjoy most all the food you like, only consumed in moderation and common sense.
IT’S NOT ONLY IMPORTANT WHAT YOU EAT BUT . . . HOW YOU EAT!
WEEK NINE PREVIEW
Week Nine , we will continue with our 7 exercises and approximately 20 minutes of walking and Night time Push-Ups. Do your best to meet or exceed the suggested daily goals until you reach the maximum number of reps. that can be performed in 30 Second.
We are going to add one more, “one small thing” to our busy schedule.
This exercise is called:
LEG RAISE W/TWIST
This workout will further strengthen and tone your side muscles of your abdomen (your obliques).
Watch the “Leg Raise w/Twist” Video to see the proper way to do this work out. Refer to the Leg Raise w/Twist Chart you received back on Week One. Fill in and track you daily progress each week, as you have with the other Workouts.
You should have received (in your Email ) WEEK NINE package on the Saturday prior to the start of Week 9. You will have Sunday to prep for starting the new exercise on Monday.
If you have any trouble with anything, refer back to the Introduction Guidelines page, and refresh your memory.
Be sure to download and read my Week Nine Workout Diary at the start of each week. This you give you a preview of my personal experiences, successes, shortcomings and will provide a benchmark for you to compare your progress with mine at age 75.
Wellness Portion Dietetic Supplement Program’s new “one small thing” added this week is:
Keeping yourself on Track.
You will be using your smart phone, and taking pictures of every thing you eat for the entire week. I know this might be a little time consuming and tedious but; it is well worth the effort.
Last week you pre-planned your menu for the entire week. This Week, taking a picture of everything you actually ate, you will have visual proof of your resolve. If you do this you will be encouraged to be more aware of your food consumption and more incentivized to stick with your diet.
Download and read the Week 9 Workout Diary it will explain the reasoning and benefits of this task.
This short narrative will expound on my personal experience while participating in my inaugural 12 week program. I’m sure you will find it informative and entertaining. It will also give you a benchmark to compare your weekly results with mine.
This new chore is addition to:
- Drinking 8 glasses of water daily
- Drinking 2 Vitamin Shoppe cocktails daily
- Drinking 1 can of BOOST each morning
- Adding 1 nutritious meal 3 hours after rising daily
- Add 30 seconds of activity prior to Lunch and Dinner
- Add 2 snacks, 1 before Lunch and 1 before Dinner
- Watching your snacking after 7:00 pm.
- Planning your weekly menu, in advance
To download WEEK NINE PACKAGE ITEMS