First Weeks

Ease yourself into your new routine: Assess your situation and set goals.

You need to complete the 'Self-Screen and Goal Setting' affirmation below and continue with the appropriate 'diet, routine and exercises' to achieve your optimal health.

Energy flows towards Emotion.

Emotion is a physiological reaction plus thinking.

Reduce stressors/limits and enable your physical and mental performance to operate optimally and in balance [homeostatis].

Set your routine/ daily schedule. You will adapt to your environment, let's ensure you know what could take away your energy for becoming stronger. How much of your energy do the following stressors drain from you?

Physical Pain

Environment - noise, light, pollution

Quality of food intake. inc sugar, caffeine.

Level of hydration

Sleep patterns

Exercise

Studying

Posture - sitting, driving, lifting. weak/tight muscles.

Work - Screens, CRM, Customers, Coleagues

Medications

Money

Recreational addictions: Alcohol, Pot, Cocaine, Sex, TV, dog walking

Safety

Social - Overthinking about past and future, anxiety, phobias, Family

Now set your routine: times to eat, exercise, work, socialise, sleep

Agree this schedule with those who will support you and explain what will happen if you fail

Keep Calm!! You will not need to progress to Cable Machine and BarBell - These will make you stronger but all improvements in body movement functionality will be achieved on your journey through the 'Viable Motion System' using little more than a rubber band.

Spend 2 weeks minimum practising the following videos and the next page's 1.Posture ... settle into a routine, Get your body ready for exertion.

You have to do this 'core conditioning.'

Your 'Core muscles' are all those attaching your spine to your pelvis: They stabilise your body in all movements and are your keystone for physical strength.

achieve a 2 min plank to progress to 1. Posture

Below includes a guide for nutrition and tracking JPGs if you're monitoring fat loss. I have printed copies freely available. 6 months of this took Kerrie from140kg to 70kg, healthily.