Fitness by Travis Reid

COURSE SPONSORED BY: THE ANGUILLA COMMUNITY FOUNDATION

AXA YOUTH FITNESS ASSOCIATION

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

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/ŶƚƌŽĚƵĐƟŽŶ ŽŶŐƌĂƚƵůĂƟŽŶƐ ŽŶ ĂŶ ŝŵƉŽƌƚĂŶƚ ĚĞĐŝƐŝŽŶ ƚŽ ĞŶŚĂŶĐĞ your life. This booklet can change your life to a higher level of ﬁtness. Used wisely, even before beginning at the

: ZĞĐƌĞĂƟŽŶĂů ĞŶƚƌĞ, ƚŚĞ ƌŽƵƟŶĞƐ ĂŶĚ ƐŝŵƉůĞ ƐƚƌĞƚĐŚĞƐ ŝŶĐůƵĚĞĚ ŚĞƌĞ ǁ ŝůů 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 ŝƌĞĐƚŽƌ͕ : ZĞĐƌĞĂƟŽŶĂů ĞŶƚƌĞ

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

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CONTENTS

/ŶƚƌŽĚƵĐƟŽŶ

Balanced Choices

' ŽĂů ^Ğƫ ŶŐ

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

ďĚŽŵŝŶĂůƐ ZŽƵƟŶĞ

Stretches

Turn oﬀ the Day Stretches

Empowering Techniques

>ŝĨĞƐƚǇůĞ ŚĂŶŐĞƐ ŝŶ ĞĂƟŶŐ

Notes

WŚǇƐŝĐĂů ' ŽĂůƐ Y ƵĞƐƟŽŶŶĂŝƌĞ

About the JCRC

Proﬁle of Coach Louis Price

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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

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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

A. CAREER AND ABUNDANCE How we generate money and possessions B. HEALTH AND FITNESS The Three S’s—Stamina, Stretch and Strength Overall recommended routine for optimum wellness Description

Frequency

Breathing patterns

Stamina

Cardiovascular exercise to break a sweat

20 minutes, 3 times per week

Rhythmic breathing with movement

Stretch

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

Daily, holding each stretch for 30 seconds

Deep 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

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

C. 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; and how much rest you allow yourself

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GOAL SETTING

1. Set realistic believable goals. 2. Write down your goal and be very specific about what you want. 3. Write down why your goal is important to you. 4. Write down exactly what you will give up in exchange for it. 5. Write down when you expect to achieve your goal 6. Write down how your life will change when you achieve it 7. Write it down in the present tense! 8. Write down the steps by which you will achieve your goal 9. Read aloud what you have written twice a day. 10. Put your goal setting for teens plans into action immediately. What if you don’t achieve your goal? Get up, dust yourself off, and try again! But IF you fail, do not lose the lesson learn from your mistakes, and the next time you try do not repeat the same mistake... if you do, you’ll only get the same result and fail again, so think outside the box and try a new approach. Goal setting for teens ideas are based upon Napoleon Hill’s “Think and Grow Rich” Edited from http://www.empowerment-and-kids.com/goal-setting-for-teens.html

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NOTES

___________________________________ ___________________________________ ___________________________________ ___________________________________ ___________________________________ ___________________________________ ___________________________________ ___________________________________ ___________________________________ ___________________________________ ___________________________________ ___________________________________ ___________________________________ ___________________________________ ___________________________________ ___________________________________ ___________________________________ ___________________________________ ___________________________________

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SCHEDULING YOUR DAY FOR BALANCE SUN

7:00 AM

8:00 AM

9:00 AM

10:00 AM

11:00 AM

12:00 PM

1:00 PM

2:00 PM

3:00 PM

4:00 PM

5:00 PM

MON

TUE

WED

THU

FRI

SAT

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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. Eg 1o muscle - chest, 2o 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 targeted stretches. Hold each stretch for 30 seconds After the workout eat some protein which is needed for muscle development © Copyright Louis Price and Associates

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BASIC WARM-UP BEFORE ANY EXERCISE Deep, relaxed breathing; don’t hold breath Legs shoulder-width apart, knees slightly bent Hold each exercise for 30 seconds; don’t bounce Work in front of mirror EXERCISE #1 - SHOULDER ROLLS

 Roll shoulders FORWARD  Roll shoulders BACKWARD

25 X

Don’t use arms

25 X

Make large circles

EXERCISE #2 - NECK STRETCH  Stretch head sideways to LEFT shoulder  Stretch head sideways to Right shoulder

Hands at sides Press shoulders down

EXERCISE #3 - HEAD TURNS Turn head to LEFT shoulder Turn head to RIGHT shoulder

Keep head level Avoid turning shoulders

EXERCISE #4 - JOINT MOBILIZER  Hands on shoulders, rotate arms FORWARD 25X Elbows above shoulders  Hands on shoulders, rotate arms BACKWARD 25X Nice, easy circles EXERCISE #5 - SIDE STRETCH  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 EXERCISE #6 - WAIST ROLLS  Wide stance, hands on hips, rotate in each direction 10 X Look straight ahead; plant feet firmly

EXERCISE #7 - KNEE ROLLS  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 EXERCISE #8 - HIP AND LOWER BACK STRETCH   

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.

Muscle group:

Exercise

Month: WK 1 WK 2 WK 3

WK 4

Month: WK 1 WK 2 WK 3

WK 4

Month: WK 1 WK 2

WK 3

WK 4

New personal best

ﾂｩ

Muscle group:

QUARTERLY STRENGTH TRAINING SCHEDULE

FRONT窶認RONT

12 ﾂｩ

FRONT窶認RONT EXERCISES CHEST

BICEPS

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NOTES

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NOTES

Muscle group:

Exercise

Month: WK 1 WK 2 WK 3

WK 4

Month: WK 1 WK 2 WK 3

WK 4

Month: WK 1 WK 2

WK 3

WK 4

New personal best

Muscle group:

QUARTERLY STRENGTH TRAINING SCHEDULE

BACK—BACK

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BACK-BACK EXERCISES

BACK

TRICEPS

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NOTES

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NOTES

Muscle group:

Exercise

Month: WK 1 WK 2 WK 3

WK 4

Month: WK 1 WK 2 WK 3

WK 4

Month: WK 1 WK 2

WK 3

WK 4

New personal best

Muscle group:

QUARTERLY STRENGTH TRAINING SCHEDULE

HIGH—LOW

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HIGH—LOW EXERCISES SHOULDERS

LEG

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NOTES

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  

ABDOMINALS ROUTINE

D o a t lea s t 2 5 re p e titio ns o f e ac h s e t U lti m a te go a l is 1 0 0 r e p etitio n s o f ea c h B re a th e O U T o n e a c h c on tra c tio n

E X E R C IS E # 1 - CR U NC H IE S 

H a n ds be h in d N ec k

E X E R C IS E # 2 - CR U NC H IE S  F ing e rs o v er k ne e s E X E R C IS E # 3 - KN E E S A ND E L BO W S T O UC H  K e e p fe e t in th e a ir E X E R C IS E # 4 - HE E L S T O C E IL ING  H a n ds un d er hip s E X E R C IS E # 5 - S CIS SO RS  C ro s s k n e es , p oin t toe s E X E R C IS E # 6 - BIC Y C L IN G 

F e et o v er c he s t. C y c le b ac k w a rd & fo rw ard

E X E R C IS E # 7 - P UL S ING  K e e p h ea d u p, fin g ertip s t ou c h h ee ls E X E R C IS E # 8 - S IDE B EN D S  S u p p ort n e c k, n o t h ea d . S h ou lde r u p . D o ea c h s id e E X E R C IS E # 9 - AP P L AU S E S E G ME NT  K e e p fe e t o f f g rou n d E X E R C IS E # 1 0 - O P P O S IT E K NE E T O E LB O W  H e e l & c a lf to u c h gro u nd

NOTE: HIP FLEXOR STRETCHES DONE IMMEDIATELY AFTER AB WORK

EXAMPLES OF ABDOMINALS EXERCISES

STRETCHES

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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

EXERCISE #1 - SHOULDER ROLLS Roll shoulders FORWARD

15 X

Don’t use arms

Roll shoulders BACKWARD

15 X

Make large circles

EXERCISE #2 - NECK STRETCH Stretch head sideways to LEFT shoulder Stretch head sideways to Right shoulder

Hands at sides Press shoulders down

EXERCISE #3 - HEAD TURNS Turn head to LEFT shoulder Turn head to RIGHT shoulder

Keep head level Avoid turning shoulders

EXERCISE #4 - HIP AND LOWER BACK STRETCH         

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.

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EMPOWERING TECHNIQUES USE AT LEAST 7 DAILY

1. 25 deep diaphragmatic breaths per day (in through the nose and out through the mouth) 2. Stretching before sleeping 3. 6 meals daily as opposed to 2 heavy meals 4. Cardiovascular activities 3-4 x weekly / cross train activities (walking, jogging, cycling, swimming) 5. Massage feet daily (any moisturizer will work) 6. Always end on a positive note with speech patterns (linguistic technology) 7. 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. 8. Minimum of 4 joy moments daily (muga moments). The point of power is the present moment 9. Eating fresh and raw fruits and vegetables daily—full of fresh enzymes for enhanced wellness (slice or shred for easier digestion). 10. Give thanks and gratitude through prayer daily, inviting the Holy Spirit of Jesus in. 11. Be a friend to yourself; listen to physical and subliminal signals. 12. Daily affirmations—memorized; 20 minutes worth— perfect! 13. Strength training, calisthenics, resistance work XX per week—Duration, Frequency, Intensity.

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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

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NOTES

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NOTES

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PHYSICAL GOALS 201_

Name ----------------------------------------------------

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

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

Tel. No.

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

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

Statistics

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)

What are your physical goals? Be specific: ______________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _

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

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ABOUT THE JCRC

dŚĞ : ZĞĐƌĞĂƟŽŶĂů ĞŶƚƌĞ ŝŶ ^ŽƵƚŚ , ŝůů ŝƐ ŶŐƵŝůůĂ͛ Ɛ Į ƌƐƚ ĂŶĚ ŽŶůǇ ĐŽǀ ĞƌĞĚ ƌĞĐƌĞĂƟŽŶĂů ĐĞŶƚƌĞ ĂŶĚ ŚĂƐ ďĞĞŶ ŝŶ ŽƉĞƌĂƟŽŶ 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". dŚĞ ĐĞŶƚƌĞ ŝƐ ĞƋƵŝƉƉĞĚ ĨŽƌ ǀ ĂƌŝŽƵƐ ŐĂŵĞƐ ĂŶĚ ĂĐƟǀ ŝƟĞƐ͕ 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

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PROFILE OF COACH LOUIS PRICE, RMT

>ŽƵŝƐ WƌŝĐĞ ŝƐ Ă ĂŶĂĚŝĂŶ ĐĞƌƟĮ ĞĚ ĂŶĚ ZĞŐŝƐƚĞƌĞĚ D ĂƐƐĂŐĞ dŚĞƌͲ apist who has been working in the massage and personal trainŝŶŐ Į ĞůĚ ŝŶ ŶŐƵŝůůĂ ĨŽƌ Žǀ Ğƌ ϭϲ ǇĞĂƌƐ͘ ƵƌŝŶŐ ƚŚĂƚ ƟŵĞ ŚĞ ŚĂƐ ďƵŝůƚ ƵƉ Ă ƐƚƌŽŶŐ ƌĞƉƵƚĂƟŽŶ ŝŶ ƚŚĞ ŚŽƚĞů ƚƌĂĚĞ ĂŶĚ ĂŵŽŶŐ ƚŚĞ 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. &Žƌ ŵĂŶǇ ǇĞĂƌƐ >ŽƵŝƐ WƌŝĐĞ ŚĂƐ ďĞĞŶ ĚŽŶĂƟŶŐ ŚŝƐ ƟŵĞ ƚŽ ƚŚĞ ǇŽƵƚŚ ŽĨ ŶŐƵŝůůĂ ŝŶ ƚŚĞ ĨŽƌŵ ŽĨ ŵŽƟǀ ĂƟŽŶĂů ƐĞƐƐŝŽŶƐ ƚŚƌŽƵŐŚ ŐƌŽƵƉƐ ƐƵĐŚ ĂƐ dŚĞ K ƉƟŵŝƐƚ ůƵď ŽĨ ŶŐƵŝůůĂ͕ ĂŵƉ Ğ ǁ ĂƌĞ͕ ĞƚĐ͘ , Ğ ŚĂƐ ĂůƐŽ ƉƌŽǀ ŝĚĞĚ ŵŽƟǀ ĂƟŽŶĂů ƐĞƐƐŝŽŶƐ ƚŽ ůŽĐĂů ŐƌŽƵƉƐ 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 ĂŶĚ ŵĂƐƐĂŐĞ ĂďŝůŝƟĞƐ ƚŚĂƚ ĐůŝĞŶƚƐ ƚĂŬĞ Śŝŵ Žǀ ĞƌƐĞĂƐ ƚŽ ƉůĂĐĞƐ ƐƵĐŚ ĂƐ D ƵƐƟƋƵĞ͕ dŚĞ , ĂŵƉƚŽŶƐ ĂŶĚ ŶŐůĂŶĚ ƐŽ ƚŚĂƚ ƚŚĞǇ ĐĂŶ ĐŽŶƟŶƵĞ ƚŽ ŚĂǀ Ğ ƚŚĞ ďĞŶĞĮ ƚ ŽĨ ŚŝƐ ĞǆƉĞƌƟƐĞ ǁ ŚŝůƐƚ Ăǁ ĂǇ ĨƌŽŵ Anguilla. >ŽƵŝƐ WƌŝĐĞ ŝƐ ƚŚĞ ĨĂĐŝůŝƚĂƚŽƌ Ăƚ ŶŐƵŝůůĂ͛ Ɛ : ZĞĐƌĞĂƟŽŶĂů ĞŶƚƌĞ located in South Hill Louis Price endeavours to do his part for “Kingdom-building”.

J C RECREATIONAL CENTRE ANGUILLA, B.W.I. PHONE: (264) 497 3962 EMAIL: jcrecreationalcentre@gmail.com WEBSITE: www.jcrecreationalcentre.org