2. We Were Born To Move

3. A Journey Starts With A Single Step A Journey Starts With A Single Step But so does an ill-conceived plan with no clarity, direction, and emotional connection and is abandoned before any positive results occur. A long journey starts with a single step, but a single step doesn’t guarantee the long journey.

4. Time Management There are 1,440 minutes in every day. Schedule 30 of them for physical activity!

5. Let’s Get N.E.A.T. Simply moving more and sitting less can boost your health. N.E.A.T. stands for Non-Exercise Activity Thermogenesis. Dr. James Levine is credited for his research and findings on NEAT. According to Dr. Levine, you can expend calories in one of two ways. One is to go to a fitness facility (or organize your own 30 min. of structured exercise routine), and the other is through all the activities of daily living called NEAT (Non-Exercise Activity Thermogenesis). It appears that NEAT is far more important for calorie- burning than previously thought.

6. Make an Appointment to Move People who stand fewer than three hours a day live around three years longer than more sedentary peers, a new paper published in the online journal BMJ Open found. "Sitting for extended periods of time has been linked with heart disease, diabetes, cancer and obesity," says April Plank, M.S., M.B.A., an American Council on Exercise-certified personal trainer and performance enhancement specialist with the National Academy of Sports Medicine.

7. Here are some NEAT ways to move… “ Being Active Naturally” If you sit at a desk- every single hour get up and walk around for 5 minutes Take the stairs and park as far as you can from your destination and walk Take ¼ of your allotted lunch break and walk - eat then walk or walk first and then eat. NEVER go from dinner table to sitting! Make it a point to spend at time immediately following dinner to be on your feet and moving around. An after dinner walk is perfect! If a pedometer or heart rate monitor will help you move more- BUY IT! USE IT!

8. “Good nutrition, exercise, water, and sleep is greater than the sum of its parts. It's a biological symphony." Standard guidelines recommend 150 - 300 minutes per week of moderate intensity exercise. You can’t out exercise unhealthy eating! The Diabetes Prevention Program clinical trial, led by the National Institutes of Health, has shown that getting 150- 300 minutes per week of moderate physical activity, such as brisk walking, and losing 5% to 7% of body weight can reduce the risk of developing type 2 diabetes by 58% in people at higher risk of the disease.

9. What is your “Movement” Report Card Grade? A healthy life means a healthy mind, healthy body and healthy spirit.

10. Rate of Perceived Exertion If you have difficulty taking your pulse at the wrist or the neck, and you wish to determine whether your intensity level is adequate, think of yourself as a 10 speed bike and use the Rate of Perceived Exertion (RPE) scale. This is a well known scale (the Borg Scale) used in the fitness industry. Rate of Perceived Exertion (RPE) & Relative Intensity RPE (0-10 scale) % of MHR Classification Talk Test 2 Very, very light Regular conversation 3 < 35 Very light Regular conversation 4 35 - 50 Fairly light Regular conversation 5 - 6 55 - 65 Moderate Some pauses in conversation 7 - 8 70 - 85 Hard Short phrases 9 ≤ 90 Very hard Short yes/no answers 10 100 Maximal Can't talk

11. Exercise Intensity

12. Primal Movement Exercise Plan Our bodies are an amazingly complex web of interconnected muscles, joints, fascia, ligaments, tendons, bones, and other tissues and organs that work synchronously and seamlessly. Every cubic centimeter of our bodies has a purpose, a function to help us survive and thrive.

13. Change movement by: Adding speed Adding resistance Moving forward or sideways Taking away stability (do movement on one leg or stand on unstable surface) Adding another movement (lunges with a twist, squat and push overhead, pull and push, burpies) Plyometrics (jump or add impact)

14. Choose one primal movement in each area and design short interval or circuit exercise sessions Interval Training Interval training is simply alternating bursts of intense activity with intervals of lighter activity. Take walking. If you're in good shape, you might incorporate short bursts of jogging into your regular brisk walks. If you're less fit, you might alternate leisurely walking with periods of faster walking. For example, if you're walking outdoors, you could walk faster between certain mailboxes, trees or other landmarks. This same set up can easily be applied to any type of training including strength training in a gym. Circuit Training A typical circuit training workout includes about 8-10 exercise stations. After completing a station, instead of resting, you move quickly to the next station. A muscular strength and endurance circuit alternates muscle groups, such as upper body, lower body and core, so little or no rest is needed in between stations. Another form of circuit training: cardio + strength. This type of circuit alternates 1-2 sets of resistance exercise (body weight, free weights, dumbbells, kettle bells, bands, etc.), with brief bouts of cardiovascular exercise (jogging in place, stationary cycling, rowing, etc.) lasting anywhere from 30 seconds to 3 minutes. Depending on your goals and the number of circuit stations, you can complete 1 or more circuits in a 30-60 minute session. Circuit training allows you to maximize your time in the gym so that you can complete cardio and strength into a 30-60 minute workout.

15. Push Push-ups are basic strength-building total body exercises that strengthen the upper body and improve the core strength. Several muscle groups in the chest, arms, shoulder, triceps, back, and neck work simultaneously during a push-up. Push- ups are performed in a prone position, which can help develop a good posture.

16. Pull The back muscles help stabilize your body, center of gravity and core with everyday activities such as squatting to pick something off the floor, pick up the kids, walk down the stairs, or sit in your office chair at work.

17. Squat A proper squat starts with a hinge in the hips. This will allow your hips to go backwards while going down – which will prevent your knees from going over your toes. Make sure all your weight is on your heels and balls of your feet; no weight should be on your toes. Quadriceps, hamstrings, glutes, hip muscles and spinal extensors.

18. Lunge Prevent falling & improve balance Hamstrings, Glutes, Quadriceps, Calves, Core

19. Bend (core)

20. Twist (core)

21. Cardiovascular Pull / Squat/ Bend Cardiovascular Pull / Squat/ Bend Muscles targeted during the initial position 1 - Erector Spinae Muscles 2 – Hamstrings 3 - Gastrocnemius and Soleus

22. Muscles targeted during the initial backward movement 1 – Rhomboids 2 - Erector Spinae Muscles 3 – Hamstrings 4 - Gastrocnemius and Soleus 5 - Quadriceps

23. 1 – Trapezius 2 – Deltoids 3 – Rhomboids 4 – Triceps 5 - Rectus Abdominis 6 - Erector Spinae 7 – Glutes 8 – Hamstrings 9 - Gastrocnemius and Soleus 10 – Quadriceps 11 - Wrist Extensors and Flexors 12 - Pectoralis Major Muscles targeted when the body is completely stretched

24. Last posture in rowing machine workout 1 – Deltoids 2 – Triceps 3 – Biceps 4 - Erector Spinae 5 – Hamstrings 6 – Quadriceps 7 - Wrist Extensors and Flexors 8 - Internal and External Obliques 9 - Rectus Abdominis 10 - Pectoralis Major