JCRC Youth Fitness Association Booklet updated 22 Jan 2013 by Travis Reid

CONTENTS Introduction

Balanced Choices

Goal Setting

Scheduling your Day

Strength Training 101

Basic Warm Up

Front—Front

Chest and Biceps Exercises

Back—Back

Back and Triceps Exercises

High—Low

Shoulder and Leg Exercises

Abdominals Routine

Stretches

Turn off the Day Stretches

Empowering Techniques

Lifestyle Changes in eating

Notes

Physical Goals Questionnaire

About the JCRC

Profile of Coach Louis Price

32 PROFILE OF COACH LOUIS PRICE, RMT

Louis Price is a Canadian certified and Registered Massage Therapist who has been working in the massage and personal training field in Anguilla for over 16 years. During that time he has built up a strong reputation in the hotel trade and among the local populace. He is the

founder and director of Louis Price & Associates, a business comprising of a small local gym, fitness classes, personal training and massage therapy. For many years Louis Price has been donating his time to the youth of Anguilla in the form of motivational sessions through groups such as The Optimist Club of Anguilla, Camp Be Aware, etc. He has also provided motivational sessions to local groups such as The Rotary Club and The Soroptomists as well as to businesses such as Cuisinart and Cap Juluca. Over the years Louis Price has developed a well-established clientele base. He is in such high demand for his personal training and massage abilities that clients take him overseas to places such as Mustique, The Hamptons and England so that they can continue to have the benefit of his expertise whilst away from Anguilla. Louis Price is the facilitator at Anguilla’s JC Recreational Centre located in South Hill and he endeavours to do his part for “Kingdom-building”.

AXA YOUTH FITNESS ASSOCIATION

For information or to make donations

J C Recreational Centre PO BOX 579 SOUTH HILL ANGUILLA, B.W.I. PHONE (264) 497 3962

Email: jcrecreationalcentre@gmail.com Website: www.jcrecreationalcentre.org Scan the QR code with your smartphone to go straight to the website

Website: www.jcrecreationalcentre.org Email: jcrecreationalcentre@gmail.com Tel: 1 264 4973962

GOAL SETTING The Three S’s—Stamina, Stretch and Strength Overall recommended routine for optimum wellness

BALANCED CHOICES Seek Balance in 3 areas for a joyfilled life Mastery in only 1 area—unhappy life Aim for at least 2 areas, best to have all 3 CAREER AND ABUNDANCE How we generate money and possessions HEALTH AND FITNESS

LOVING RELATIONSHIPS 1.Relationship between you and God: Expressed through daily prayer and weekly church attendance 2. Relationship between you and yourself: shown by how you eat and drink; yourself Description

Stamina

Frequency

Cardiovascular 20 minutes, 3 exercise to break times per week a sweat

patterns

breathing with movement

and how much rest you allow

Stretch

To release muscles at the end of a cardio workout and before bed

Daily, holding each stretch for 30 seconds

relaxing silent breathing—don't hold breath

Strength

Weight-bearing exercises focusing on specific muscle groups

Two or three times per week (once per week for each muscle group) 3 sets of 8-15 repetitions

breath with movement—noisy breath out, start to breathe in before Movement

STRENGTH TRAINING 101 WHY DO STRENGTH WORK? Maintains the integrity and movement of the joints that are subject to wear and tear as we live longer Muscle burns calories faster than fat (every decade more fat is added to the body) Weight bearing exercise builds bone density Muscle tone helps with alignment

and posture of the body as we live longer

Faster recovery in case of injury Improved physical wellbeing has a positive impact on emotional wellbeing Improved physical appearance HOW TO DO STRENGTH WORK Strength work should be done by muscle group with a days rest in between. Note: When doing the primary muscle there are secondary muscles that will take over when you become tired, therefore they are not worked on the same day. o o Eg 1 muscle - chest, 2 muscles - shoulders and triceps To warm up before strength work start with a very low weight for the first set of repetitions (not counted as one of your sets) Synchronise breath with movement – noisy breath out, start to breathe in before movement Do 3 exercises per muscle group to target different muscles. Do 8-15 repetitions of each exercise, aiming for 3 sets of each When you can do 3 sets of 15 easily, increase the weights used. Stretch each muscle group immediately after working it, using stretch for 30 seconds

targeted stretches.

After the workout eat some protein which is needed for muscle development © Copyright Louis Price and Associates

BASIC WARM-UP BEFORE ANY EXERCISE Deep, relaxed breathing; don’t hold breath Legs shoulder-width apart, knees slightly bent

Hold each

Hold each exercise for 30 seconds; don’t bounce Work in front of mirror Roll shoulders FORWARD 25 X Don’t use arms Roll shoulders BACKWARD 25 X Make large circles Stretch head sideways to LEFT shoulder Hands at sides Stretch head sideways to Right shoulder Press shoulders down Turn head to LEFT shoulder Keep head level Turn head to RIGHT shoulder Avoid turning shoulders Hands on shoulders, rotate arms FORWARD 25X Elbows above shoulders Hands on shoulders, rotate arms BACKWARD 25X Nice, easy circles Wide stance, lift RIGHT arm up, stretch to LEFT Allow head to relax Wide stance, lift LEFT arm up, stretch to RIGHT Stretch muscles between ribs Wide stance, hands on hips, rotate in each direction 10 X Look straight ahead; plant feet firmly Toes pointed forward, heels and knees together Bend knees as low as possible Hands above knees, ROTATE each direction 10 X Hands assist circling End with 3 slide jumps backward, feet flat on ground Lie on back, shoulders on floor Bend RIGHT knee to waist, with LEFT hand stretch RIGHT knee over LEFT leg to floor. Bend LEFT knee to waist, with RIGHT hand stretch LEFT knee over RIGHT leg to floor.

EXERCISE #2 - NECK STRETCH EXERCISE #3 - HEAD TURNS EXERCISE #4 - JOINT MOBILIZER EXERCISE #5 - SIDE STRETCH EXERCISE #6 - WAIST ROLLS EXERCISE #7 - KNEE ROLLS EXERCISE #8 - HIP AND LOWER BACK STRETCH SUN

7:00 AM

8:00 AM

9:00 AM

MON

TUE

WED

THU

FRI

SAT

10:00A M

11:00AM

12:00PM

1:00 PM

2:00 PM

3:00 PM

4:00 PM

5:00 PM

SCHEDULING YOUR DAY FOR BALANCE

TURN OFF THE DAY STRETCHES

Do these stretches every day before going to bed so that your muscles are turned off and in a relaxed state while you sleep. Deep, relaxed breathing; don’t hold your breath Legs shoulder-width apart, knees slightly bent Hold each exercise for 30 seconds; don’t bounce Work in front of a mirror if possible

Roll shoulders FORWARD

15 X

Don’t use arms

Roll shoulders BACKWARD

15 X

Make large circles

Stretch head sideways to LEFT shoulder Stretch head sideways to Right shoulder

Hands at sides Press shoulders down

Turn head to LEFT shoulder

Keep head level

Turn head to RIGHT shoulder

Avoid turning shoulders

Lie flat on your back, shoulders on floor and legs straight. Bend RIGHT knee to waist. With LEFT hand stretch RIGHT knee over LEFT leg to the floor. Keep the bent knee waist height and the shoulders flat on the floor. After 30 seconds straighten RIGHT leg. Bend LEFT knee to waist. With RIGHT hand stretch LEFT knee over RIGHT leg to the floor. Keep the bent knee waist height and the shoulders flat on the floor. After 30 seconds straighten LEFT leg.

EXERCISE #1 - SHOULDER ROLLS EXERCISE #2 - NECK STRETCH EXERCISE #3 - HEAD TURNS EXERCISE #4 - HIP AND LOWER BACK STRETCH FRONT—FRONT HIGH—LOW NOTES NOTES ABOUT THE JCRC PHYSICAL GOALS 201_ Name

----------------------------------------------------

Date of birth--------------------------------

Email address -----------------------------------------

Tel. No.

Address--------------------------------------------------

P. O. Box No. ----------------------

----------------------------

What are your physical goals? Be specific:

_______________________________

_________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _______________________________________________________________________________________________________________________________________________

All information strictly confidential. Seen only by Instructor. Compliments of Louis Price R,M. T.

Personal Trainer

First Quarter

Second Quarter

Third Quarter

Fourth Quarter

Desired Goal

Waist

Thigh

Hip

Chest

Weight

Number of Hours sleep per night Average “clean cuisine” days (per week)

LEG SHOULDERS EXAMPLES OF ABDOMINALS EXERCISES CHEST BICEPS FRONT—FRONT EXERCISES HIGH—LOW EXERCISES NOTES

____________________________________________________ ____________________________________________________ ____________________________________________________ ____________________________________________________ ____________________________________________________ ____________________________________________________ ____________________________________________________ ____________________________________________________

____________________________________________________ ____________________________________________________ ____________________________________________________ ____________________________________________________ ______ EXERCISE #1 - SHOULDER ROLLS NOTES BACK—BACK TRICEPS BACK BACK-BACK EXERCISES NOTES NOTES NOTES EMPOWERING TECHNIQUES USE AT LEAST 7 DAILY 25 deep diaphragmatic breaths per day (in through the nose and out through the mouth) Stretching before sleeping 6 meals daily as opposed to 2 heavy meals Cardiovascular activities 3-4 x weekly / cross train activities (walking, jogging, cycling, swimming) Massage feet daily (any moisturizer will work) Always end on a positive note with speech patterns (linguistic technology) Stimulate the vagus nerve (rest and digest response) by: singing, 20-second hugs, massaging external ear, prayer, pleasant scents, nasal inspiration, meditative movement, light touch on sides of cervical region of neck. Most activities utilized in a Christian church service. Attend weekly. Minimum of 4 joy moments daily (muga moments). The point of power is the present moment Eating fresh and raw fruits and vegetables daily—full of fresh enzymes for enhanced wellness (slice or shred for easier digestion). Give thanks and gratitude through prayer daily, inviting the Holy Spirit of Jesus in. Be a friend to yourself; listen to physical and subliminal signals. Daily affirmations—memorized; 20 minutes worth—perfect! Strength training, calisthenics, resistance work ___ per week—Duration, Frequency, Intensity.

ABDOMINALS ROUTINE

NOTES

NOTE: HIP FLEXOR STRETCHES DONE IMMEDIATELY AFTER AB WORK

THE PRAYER OF JABEZ “OH THAT YOU WOULD BLESS ME INDEED, AND ENLARGE MY TERRITORY, THAT YOUR HAND WOULD BE WITH ME, AND THAT YOU WOULD KEEP ME FROM EVIL, THAT I MAY NOT CAUSE PAIN”

1 CHRONICLES 4:10

PRESS ON NOTHING IN THE WORLD TAKES THE PLACE OF PERSISTENCE TALENT WILL NOT; NOTHING IS MORE COMMON THAN UNSUCCESSFUL MEN WITH TALENT GENIUS WILL NOT; UNREWARDED GENIUS IS

ALMOST A PROVERB

EDUCATION WILL NOT; THE WORLD IS FULL OF EDUCATED DERELICTS PERSISTENCE AND DETERMINATION ALONE ARE OMNIPOTENT Calvin Coolidge

Introduction

Congratulations on an important decision to enhance your life. This booklet can change your life to a higher level of fitness. Used wisely, even before beginning at the

JC Recreational Centre, the routines and simple stretches included here will upgrade your physical fitness sooner than you thought possible. Take an important step towards improving your life today. The point of power is NOW!

Jaine Rogers,BSc, MMM Director, JC Recreational Centre

LIFESTYLE CHANGES IN EATING EAT A FAT FREE VEGETARIAN DIET 3 DAYS PER WEEK FOR 24 HOURS EAT PLENTY OF: PASTA, RICE, POTATOES, ETC. VEGETABLES (may be mixed with rice) FRUITS (especially before 12:00 noon and after 8:00 p.m.) Use high water content fruits such as melon, grapes, mangoes, etc. Do not use acidic fruits such as grapefruit, bitter apples, etc. ** EAT ONLY FRUIT AFTER 8:00 P.M.

DRINK PLENTY OF: PLAIN WATER FRUIT JUICE DILUTED 50/50 WITH WATER BUSH TEAS HERBAL TEAS

DON’T EAT: FLESH (anything that had eyes when alive) DAIRY PRODUCTS (including margarine & yogurt) SALAD DRESSINGS (other than lemon juice, lime juice or vinegar) WHITE FLOUR PRODUCTS (no bread, johnny cakes, dumplings, etc.) CANDY (NONE!!) WHITE SUGAR NUTS COOKING OIL (bake or steam foods)

DON’T DRINK: SOFT DRINKS ALCOHOL CAFFEINATED COFFEE

STRETCHES

The JC Recreational Centre in South Hill is Anguilla’s first and only covered recreational centre and has been in operation since 2007. It provides a safe place for children to play and interact with each other. Mission statement “The JC Recreational Centre aims at directing and harnessing children's energies into positive channels, such as organized sports, fitness classes and tutoring sessions to facilitate and enhance their social development". The centre is equipped for various games and activities, including: Basketball Badminton Table Tennis Chess and other board games Strength Training Reading Fitness Classes Colouring and drawing Volleyball Homework study area Five-a-Side Soccer 1.

Set realistic believable goals.

Write down your goal and be very specific about what you want.

Write down why your goal is important to you.

Write down exactly what you will give up in exchange for it.

Write down when you expect to achieve your goal

Write down how your life will change when you achieve it

Write it down in the present tense!

Write down the steps by which you will achieve your goal

Read aloud what you have written twice a day.

Put your goal setting for teens plans into action immediately.