Welcome to the Express Track to Health & Wellness Program. I would first like to commend you for making the time and financial commitment to change your health and change your life. With the commitment to follow the program as designed, I am very confident you will enjoy a noticeable improved state of health and wellness, by the end of March. This is a step by step process that is designed to create success, one day at a time and continually build on this success.
This program is built on real life successes with thousands of clients over the years and it works. You've taken the first step by signing up, so now follow my lead and together, we will reach our goals.
Feel free to post any question or concern that arises for you. You are my first priority.
FYI...this particular blog post is reserved for those that have signed up for the March 2010 Express Track to Health and Wellness Program. I thank you for honoring this.
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Health Coaches, Orange, CA
Hey Glen,
ReplyDeleteAs far as the exercise portion, I'm more advanced than the protocol given. My current exercise program is weight train 3-4 times a week, cardio 3-4 times a week. I've been in the gym since I was 12 and have been using this same routine for the past couple years and it has worked great for me.
All exercises are 8 sets of 8 reps, same weight...30-60 seconds rest between sets...lest rep of last set should be all out effort, then increase weight
major muscle groups (chest, back, quads) get two exercises, other muscle groups get one exercise
split the body as follows: chest, shoulders, triceps; back, biceps, abs; legs
after weight training, run a mile a quickly as possible (except on leg days)
cardio: have bike, treadmill, and elliptical at the house, rotate and go for at least 45 minutes
Hey Glen, You bet...I'm all in!
ReplyDeleteTwo questions: First, am I getting the sunlight in my eyes if I am wearing contacts?
Second, is bouncing on a rebounder just as good as dry brushing or do they each have their own purpose?
Thank you, Glen.
Hello Quiltgal,
ReplyDeleteI would recommend getting the 20 minutes without the contacts on. Just make sure you are not driving, LOL!
A rebounder is excellent for your lymphatic system but you want to add the skin brushing also. Keep up the rebounding though.
My pleasure!
Hello West,
ReplyDeleteSince the weight room is no stranger to you, I am sure you understand that your muscles respond well to changes in your workout. I would suggest that during the month of March that you incorporate the same technique as mentioned in the program. Use a weight that you will challenge yourself to lift for 60 seconds straight and rest for 2 minutes; do one more set and move on to the next exercise.
In regard to cardio, I would recommend dropping it down to no more than 30 minutes.
Give this a try, you may be pleasantly surprised by the results.
Greetings to all,
ReplyDeleteThe first tip is really a reminder to get started on the 3-5 deep belly breaths each waking hour of your day. It is good to start this as soon as you wake up and remember to set your watch or phone to beep once per hour as a reminder. I cannot tell you enough how beneficial this is.
Greeting to all,
ReplyDeleteIf you feel that the workout is too tough, start by doing one set for 60 seconds of each and work your way up.
Hey Glen,
ReplyDeleteI have my own exercise routine for upper and lower body, as well as core exercises. I usually do upper body one day and lower the next. I can incorporate the walking with the lower body workout, or would it be even more beneficial to walk everday, time permitting?
My upper body workout includes pushups as well as several exercises with resistance bands. All are 3 sets of 15 reps with a 15 second break in between sets, excluding the pushups,which I can do 10 or 11 keeping my heart rate in range.
My lower body includes, squats, lunges, calf raises, and leg lifts. All again are 3 sets of 15 reps except the lunges and leg lifts I do 3 sets of 25 reps. Here I need to take longer break between sets to keep my heart range in a safe zone, with regards to my adrenal fatigue.
My core exercises are crunches using an exercise ball, bicycle exercise on the floor,again 3 sets of 15 reps, and plank exercise on elbows and toes, 3 reps holding for 60 seconds per rep.
I alternate days with occasionally taking off one day on the weekend.
Hello Quiltgal,
ReplyDeleteSince your program itself is a bit more advanced than the basic recommendations; I will suggest that you continue your program but do with the 60 second/ 2 minute cycle. Remember to do as many as you can in the 60 seconds followed by the 2 minute rest. Due to the fact that you are adding more exercises you may want to do only one 60 second set with the rest cycle in between.
You could put this all together to do the same routine 3 days per week or if you are more comfortable keeping your current schedule that would work also.
Hi Glen and all,
ReplyDeleteI tried the dry skin brush and am amazed about how good I feel. I have so much energy! Wow! This is definitely worthwhile.
Thank you for sharing this Diane. It is amazing how beneficial these simple tools are in addressing our health and wellness. Keep up the great work!
ReplyDeleteI want to share with everyone that Diane purchased an inexpensive watch that she can set to beep once per hour to stay accountable for her deep breathing. This is the kind of dedication that is needed to create the health and wellness we all desire.
Great job!
Hello to all,
ReplyDeleteJust a reminder today to be sure you are hitting at least 20 checks on your accountability checklist. Make it your goal to check ALL of these on most days.
Keep me updated on how you are progressing with this.
Hello to all,
ReplyDeleteThe diet record sheets are an invaluable tool to create awareness to the reactionary aspect of your nutritional choices. Be sure you are using these on a daily basis with each meal.
During the first week here, you are simply creating this awareness. After week one, we will work on creating the high core energy from your foods, which is the goal.
What are you learning to date by your using your diet record sheets?
Hello to all,
ReplyDeleteWell since Thursday of last week you should have done either walking for 20 minutes per day or following through on the muscle building protocol on your plan. What have you noticed by incorporating the 60 seconds on 2 minutes off routine for yourself?
Be sure to make this movement a regular apect of every day. The body is designed to move, so give it what it is craving.
Hi Glen,
ReplyDeleteBy using the diet record sheet, I realize that I mostly snack in the morning and never at night. Using the diet record sheet makes me more accountable.
Hi Quiltgal,
ReplyDeleteOnce we address your Nutritional ID, we will get to the bottom of the snacking needs in the morning. The accountability is definitely the key.
Greetings to all,
ReplyDeleteBe sure to complete your gluten assessment and share your score for this with me. This weeks discussion will review the challenges created by gluten as well as the steps needed to address this.
Hello to all,
ReplyDeleteBe sure you went through the gluten assessment so you have your number score for tonight's call.
I trust that since week one is coming to a close, you are currently checking off most of your accountability form daily and progressing.
If you find any particular area to be a challenge, please share that on the blog here or on our call this evening.
Hi Glen,
ReplyDeleteOn the accountability form, I haven't exposed my eyes to natural light. It would be a pain to take off my contacts and then later put them back in. Is this really necessary for good health?
Thank you.
Hello Quiltgal,
ReplyDeleteThis does play a role in proper hormonal imbalance and positive sleep habits. Maybe this could be done some time in the morning prior to putting them in. Let me know if that works for you.
Greetings to all,
ReplyDeleteBe sure to get on next weeks call live if you have the chance. You will have an opportunity to ask our special guest, Dr West Conner, any question pertaining to your health and wellness.
Greetings!
ReplyDeleteDon't miss tonight's live call for our interview and Q/A with Dr. West Conner. This is a real treat?