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Get Healthy Program

Goal: Get Healthy!

Exercise Program

  • Get in as much "little" exercise as you can. Take the stairs, park farther from the store, do some house work or yard work etc.
  • Perform at least 20-30 minutes of moderate cardiovascular exercise 2-3 times per week (running, spinning, stair-climbing, etc.). Catch some fresh outdoor air when you can!
  • Conduct resistance training exercises utilizing free weights, cable machines, dumbbells, and/or home gyms. You should train 2-3 times per week for no more than 45 minutes each time. Warm up with 5 minutes on the bike or treadmill to loosen up your muscles. Seek a local personal trainer if you are unfamiliar with weight training.
  • Make sure to vary type, time and intensity of all your exercises frequently.

Nutrition Program

  • We recommend that you consume 4-6 well-balanced meals per day. Each meal should be roughly equal in calories, protein, carbohydrate, and fat intake. Balance your meals with approximately 30% calories from protein, 30% from fat and 40% from carbohydrates.
  • Good sources of protein include: eggs, egg whites, fish, skinless chicken & turkey, low-fat cottage cheese, lean beef & quality protein powders. Good sources of carbohydrate include: vegetables, fruits, beans, whole grains (brown rice, oatmeal etc.). Good sources of fat include: nuts, seeds, olive oil, fatty fish (salmon, tuna), low fat cheese, low fat mayo, peanut butter, flax seeds.
  • Drink one-half to one full gallon of water each day.
  • Make the majority of your food "whole foods". Whole foods contain fewer additives and artificial ingredients and more vitamins and minerals.
  • Moderation and balance are the keys to good health!

Mental Program

  • Get the book "Self Analysis" by L.Ron Hubbard, you should be able to get it at your local library or book store. Use the techniques exactly as the book says, for about 15 to 30 minutes every day and you will be surprised at how much of a difference it will make in your life.
  • Set up small goals for yourself and try hard to stick to them.
  • Relieve daily stress by doing things that you enjoy and are relaxing for your body.
  • Surround yourself with positive people and keep open lines of communication.

Supplement Program

  • Use a quality multi-vitamin / multi-mineral formula.
  • Take extra antioxidants. 500-1000 mg of Vitamin C and 400-800 IU of Vitamin E is recommended.
  • HGH. Human Growth Hormone can help you feel completely rejuvenated and revived.
  • Essential Fatty Acids! EFAs are wonderful, healthy fats that can help support your efforts tremendously. See the Total EFA.
  • Nutrition Bars are great on the go meals. Keep your energy high and your metabolism kickin!
  • These are the basics, there are many more quality supplements available and as always I recommend that you visit this site frequently to stay in tune with all the latest information and research.

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Neither nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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