The Complete Workout And Wellness Program*

The Complete Workout and Wellness Program is a brand new concept – a first of its kind program. It is unique because it is an inclusive and complementary workout and wellness program which provides a combination of ALL types of exercises and a healthy diet:

• Yoga
• Pilates
• Aerobics
• Weight-Lifting
• Walking
• Healthy Diet – Fiber35 diet

The Complete Workout and Wellness Program will provide the following:

• A trim and firm figure
• Youthful limberness
• Normalized weight
• Strong bones
• An alert mind
• A relaxed and subtle body
• Mental and emotional healing
• Inner peace

Yoga and Pilates

East meets West in a brilliant new fitness solution! This breakthrough workout and wellness program combines the best of Yoga and Pilates. The Yoga exercises, developed and practiced in the East over 2,000 years ago, and the Pilates exercises, developed in the West by Joseph Pilates in the late 1940’s, are combined to provide a new fitness solution. It blends the gentle stretch and the mind-body power of yoga with the core strength of Pilates to help you activate the deep postural muscles of the abdomen and pelvis; tone and sculpt the waist, thighs and rear; and find new flexibility and grace as you create the body you’ve always wanted.

Aerobic Exercises

The Aerobic exercises will be simple exercises (not hard impact) selected for this Program from various aerobic exercise programs.

Weight-Lifting Exercises

For the weight-lifting portion, the participants will use free weights (from 2-5 lbs), utilizing simple weight lifting exercises.

Walking

The participants will “walk their way” towards their pre-determined goal. The walking will be performed outside of the classroom or on a treadmill, but is recorded as part of the Complete Wellness and Workout Program. Participants can complete the walking exercises either outdoors, in the gym, in their home, at work, and wherever else they walk. The goal is to increase the number of steps (miles) per day, working toward the 10-K A Day (10,000 steps a day), which exceeds the Surgeon General’s physical fitness recommendations of 30 minutes of exercise three times a week. When you accomplish this, you will be burning more calories and you’ll be walking your way to a healthier life. It is suggested, but not required, that participants utilize a pedometer, which counts every step you take during the day, as it will add the steps that you take throughout the whole day (in addition to your specific gym/outdoor walking). This will add new motivation to your exercise and will keep you focused on your goal: 10,000 steps/day.

Deep Relaxation

The deep relaxation exercises offered, Jacobson’s Progressive Relaxation and Schultz’s Autogenic Training, are often used in biofeedback sessions to help people who have high blood pressure, sleep disturbances, anxiety, compulsive eating problems, etc.

Jacobson’s Progressive Relaxation

A simple exercise of progressively relaxing the muscles by first tensing and then relaxing specific muscle groups in the arms and legs. Research in the field of relaxation has shown that by first tensing the muscles, the body is able to relax more easily and deeply.

Schultz’s Autogenic Training

A simple exercise in which one visualizes and feels their muscles as warm and heavy. This helps to relax the muscles into a deep state of relaxation.

Healthy Diet – Fiber35 Diet

You will receive information on the Fiber35 diet by Brenda Watson, C.N.C. & Leonard Smith, M.D., a revolutionary way to lose weight, improve health, prevent disease, and have more energy, and stay slim! You will be given lists of foods (vegetables, fruit, legumes (beans), etc.) the BMI Index, How to Determine How Many Calories You Need to Maintain and/or Lose Weight, How to Read Food Labels to help you make sense of how to choose healthy foods.

Complete Workout and Wellness Journal

Participants will be asked to keep a Complete Workout and Wellness Journal, in which you can record on a daily basis, the following:

• Meals (breakfast, lunch, dinner and snacks;
• Time spent doing Yoga exercises;
• Time spent doing Pilates exercises;
• Time spent doing Aerobics exercises;
• Walking time and/or steps;
• Time spent doing weight lifting & # of pounds lifted); and
• Time spent relaxing, meditating, etc.

*Consult your doctor before starting this Wellness Program, especially if you suffer from heart conditions, hypertension, or other serious illnesses. If you have back pain or other serious injuries, get a diagnosis from your doctor and get their okay before embarking on your Wellness journey.