2.  Where are you now? Self Evaluation  Where do you want to go? Goals/needs  What is the price?  Are you willing to pay?

3.  Restore Posture – combo of flexibility and strength  Improve Cardiovascular Function  Improve BMI

4.  Self Assessment – Visual Assessment  Front - Shoulders, Hips, Knees  Side View – Head Position, Shoulder Position, Hip Position

5.  Common Postural Faults 1. Uneven Shoulders – Easy fix stretch Neck stretch 2. Forward Head and Shoulders – Easy fix chest stretch, strengthen upper back and improve breathing 3. Hips tucked or tilted – Tucked = weak glutes and hamstrings, tilted= tight hamstrings and weak quads

6.  Improve the efficiency of your heart and lungs  Elevate your heart rate to 60%-80% of your max for 20-30 minutes 3-5 times per week.  Mix of steady state cardiovascular exercise.  Circuits, treadmill, rowing, stepping, biking, swimming……..

7.  Can it be too intense?  Am I ready?  Do I know my limits?

8.  Why not weight?  Why just improve?  The simple approach: 1. Food, Food, Food 2. Strength x 2 – 30 minutes max 3. Cardio/metabolic work x 3 – 30 minutes max

9.  Easy or Simple?  Its time to Pay? “If the landscape does not agree with the map then the map is wrong!”