The Truth to Staying Young and Healthy

Law #1: VARIETY

The Spice of Fitness

MixItUp–ChangeItUp–TurnItUp!

Practice the Three C’s:
Be Creative, Stay Curious, & Live Committed to a VARIETY of:

• Cardiovascular Exercise
• Resistance & Weight Training Workouts
• Flexibility & Yoga Routines
• Core & Synergistics Fitness
• Add Sports

1. CREATE variety in your workouts – always up the ante – increase resistance, vary reps & range of motion. Be inventive with your fitness!

2. CURIOSITY – Try it, you might like it! It’s the key to well rounded fitness and prevents injuries, plateaus, and boredom.

3. COMMIT to a variety of exercises and fitness routines – Spice it up for faster, better results.

The More You Do, the Better You Get!

Show Up – Be Patient – Follow Through

1. Showupeverydayinsomeway–moreis better – consistency means 5-7 days a week.

2. Patience&Persistencecreatedisciplineand success – What’s your plan after Day 90?

3. Sticktoyourplannomatterwhat.Finish!–It doesn’t have to be perfect – good days or bad; do something!

Do Your Best And Forget The Rest!!

Law #3: INTENSITY

You’re Tougher Than You Think!

The Three Rules of Intensity:

1. Find the Line: – Extra reps

• –  Add more weight & resistance
• –  Increase your range of motion as you get stronger
• –  Turn up the heat as you get stronger
• –  High Reps ~ Low Reps ~ What’s right for you?

2. The Over/Under
– The trials and tribulations of over-training & under-training

3. Put On The “Breaks”

• –  Mid-set mini break
• –  Give yourself a break; It’s not about your ego
• –  Illness and injury breaks

Law #4: PURPOSE

Find Your Reason WHY

What Keeps You Coming Back For More?

Tony’s Reasons Why:

1. Better Health & Vitality
2. Improved Fitness Over Time
3. Quality of Life – Energy & Enthusiasm (change your brain)
4. The Right Plan For The Future – Less Vulnerable to Illness & Injury

Other Reasons Why:

1. Community: Time with like-minded people, and meeting new friends
2. Sport: Competition, Athleticism, Improved balance and coordination, & FUN!
3. Looking Better: Self esteem and confidence
4. Mind – Body – Spirit: Fitness is the foundation of an abundant life

Law #5: REALITY

The Truth Will Set You Free

Reality Check List

1. Stop living in the past, the future, and for other people
2. Know the difference between the truth and your fantasy version of life
3. Accept who you are right now and keep moving forward
4. Don’t let your ego ruin your life
5. Stop Lying

Reality Part II

1. Choose workouts that target your strength and weaknesses

2. Know your body type (ectomorph – mesomorph – endomorph) Thanks Mom & Dad!

3. Grow fit and healthy gracefully
4. Change your reality through health and fitness

Law #6: SPORT

Go Outside and PLAY!

Sports provide:

1. Balance
2. Coordination
3. Stamina
4. Agility
5. Endurance
6. Skill
7. Competition
8. Community & Friendship
9. Family Unity
10. Accelerate Health & Fitness

Set a goal, take a class, sign up for a race, explore, meet new people & challenge yourself.

Walk away from your scale, tape measure, & mirror and GO PLAY!

Law #7: THE PLAN

Create Accountability

Plan It & You’ll Do It – Wing It & You Won’t

The Rules:

1. Schedule all workouts 30 days in advance

2. What&When–Writeitdown!

3. Themagicoftwopensanda10¢calendar. Front Door – Refrigerator – Bathroom Mirror

4. Stay accountable with workout partners

Law #8: STRESS & SLEEP

Stressed-out, sleep-deprived people don’t eat right or exercise

Stress:

• Depletes energy
• Decreases strength
• Leads to injuries
• Diminishes desire
• Causes poor sleep

Combating Stress:

• Turn off the drama; you’re not in Jr. High School anymore
• Choose wisdom and forgiveness over anger and blame
• Focus on the solution, not the problem
• Write your issues down and go to bed

Law #8: STRESS & SLEEP

Part II

Recharge & Replenish

Sleep…aka Healing

1. Restore the powers of the body, mind, & spirit
2. Improves the immune function
3. 7 1⁄2 to 8 hours of sleep are essential for mental and emotional balance
4. Restores cognitive and motor performance

5. A well rested mind and body improves performance, increases energy, heals sore muscles & joints, and replenishes your desire and devotion to eat healthy food and exercise regularly for the rest of your life.

A healthy, fit lifestyle requires restorative sleep, patience & stress management.

Stress Destroys – Sleep Heals!

Law #9: LOVE IT

…or leave it!
What brings you back day after day?

Falling in love…

1. Be creative and stay curious
2. Today’s hate is tomorrow’s love (yoga)
3. If it feels like work then it won’t work
4. More than one love is the key to success
5. Hybrid programs & workouts to create variety
6. Follow the FUN!
7. Recognize when you fall out of love

Find out what you love
(no matter what anyone else says) and do that!

Law #10: FLEXIBILITY

“The Fountain of Youth”

Tony’s Top Ten:

10. Helps improve strength conditioning and cardiovascular fitness 9. Increased intensity and flexibility go hand in hand
8. Turn back the clock
7. Protects bones, muscles, joints, tendons, & ligaments

6. Prevents tendonitis, arthritis, and bursitis
5. Improves overall body awareness and balance
4. Reduces muscle soreness & speeds up recovery time
3. Increases athletic skill & performance
2. Reduces sprains & strains in your back, shoulders, hips, knees, & neck
1. Improves quality of sleep, increases mental relaxation and body awareness

Stretching, Pilates and Yoga can replenish natural flexibility & the durability of our YOUTH!!!

You are what you eat!

Don’t use Pills, Potions & Processed Food to lose weight! Eat fruits, veggies, whole grains, lean proteins
and healthy fats to maintain your Health & Wellness

The Facts:

• A healthy diet and proper supplements provide the energy and enthusiasm the mind & body need for 6/7 days a week of exercise

• Exercise & healthy eating work together. 50/50
• Healthy food combined with regular exercise helps with weight loss, increased energy, recovery from

workouts and helps maintain healthy bones, muscles & joints.

Proper Diet and Supplementation:

• Helps Reduce bouts of depression, sadness and anxiety
• Promotes psychological well-being
• Enhances performance & energy during exercise
• Combats fatigue and promotes anti-stress properties

• Heart disease

• High blood pressure

• Hypertension

• Type II diabetes

• Arthritis

• Osteoporosis

• Parkinson’s Disease

• Cancers of the breast, prostate, colon, esophagus, kidneys, and ovarian & uterine cancers

• Recommended Supplements:
• Shakeology: 70+ vitamins, minerals, antioxidants and pre-biotics for cumulative

optimal health & wellness

• Recovery Drink: optimum energy, reduces muscle soreness, provides support for muscle growth, and antioxidants, vitamin C & E for muscle repair

• Daily Multi Vitamins: fills in the nutritional gaps
• Nutrition bars – low in fat & sugar
• Protein shake: whey, egg, soy… for added protein

• What’s Your Food Plan?
• On the road; Car Cooler
• Grocery shopping – Don’t go hungry and stick to the list
• Traveling Tricks
• Navigating restaurant menus (ask for what you need)
• Parties and Social Events – Don’t go hungry and stick to the plan
• Pick Your Plan – 50/50, 14-21, 90/10, All Clean