INSANITY MIND TRAINING PROGRAM TRAINING WORKBOOK

Size: px
Start display at page:

Download "INSANITY MIND TRAINING PROGRAM TRAINING WORKBOOK"

Transcription

1 INSANITY MIND TRAINING PROGRAM TRAINING WORKBOOK

2 TRAINING WORKBOOK INSANITY MIND Training workbook Created by Rick Téllez Completed by Date

3 TRAINING WORKBOOK Every man can, if he so desires, become the sculptor of his own brain Santiago Ramón y Cajal 3

4 TRAINING WORKBOOK ABOUT THE AUTHOR & INSANITY MIND I have always interested in how the brain works. And the interest increased when I observed how my brain acquired comfortable behaviors, and how they were later so difficult to avoid when they were limiting me. Once I realized this, I studied many different subjects, read many books and attended several seminars in order to discover how to solve this problem. The result is the training method explained in the Insanity Mind book, a book that upgrades your brain through a though workout for your mind. In order to help you with the training, I have created this workbook that allows you to easily keep in control your training. Welcome to the workbook that will help you upgrade your brain, and maintain it for the rest of your life Rick T. 4

5 TRAINING WORKBOOK Guidance Use the following workbook to keep a record of your training progress. Every Sunday you will receive an with the workout for the next week. Use a Weekly Workout Report sheet for each week, and execute the exercises defined for each day. Write down the results obtained for each exercise. Every day, review the results obtained on the previous day and try to beat them. Trying to beat your previous results will move you to improvement step by step. For optimum results, find a quiet place to train. Try to avoid any distraction like music or people around. It follows a basic description of the techniques. For a deeper description, visit the Insanity Mind website or read the Insanity Mind book. You can also send us an with questions. 5

6 TRAINING WORKBOOK Workouts BASIC 1.Sit down on a quiet and comfortable place, and indicate to others that do not want to be interrupted (switch off your mobile). 2.Close your eyes and relax. 3.Take a deep breath and look for tensions in your body. Start from the feet up to the head. If you find a tension, dissolve it. 4.Take a deep breath and repeat the process of tension finding, now do it quickly. 5.Concentrate on breathing. Breath should be deep and easy. Do not force it. Just think about it. 6.If the mind wanders to another place, just gently return to the breath. 7.Maintain this state of concentration on the breathe all the assigned time. Everytime the mind distracts, return to the breathe. VISUALIZATION 1.Start a Basic meditation. 2.When you are concentrated on the breath, think about a problem you may have at present. Does not have to be important just something that bothers you. Recreate the situation in your mind and observe it for several seconds. 3.Focus again your mind in the breathing 4.Scan your body for new tensions that may have arised. 5.Concentrate on that region of the body that is tense and imagine that your breathing originates at that point. 6.Observe how the tension is diluting. 7.Think again about your problem and repeat the whole process along the asignated time for your workout. 6

7 TRAINING WORKBOOK Workouts Learning numbers-words 1.Before training, you must have learnt first the list of numbers and associated words. 2.Open the Speed program and select the optiontraining. 3.Select 6 digits and an amount of time enough that allows you recognize numbers and their associated words. 4.Activate the Fast Mode option to improve your training time. 5.When you are ready, press the Start button and try to recognize the words associated to the numbers that appear. 6.Repeat this process eight times and draw a mark for each trial in the workbook. 7.On each trial, try to reduce the time it requires you remember the associated word. 8.After the 8 times, write down your best time at the workbook. Next time you train, try to beat that time. Visualization numbers-images 1.Perform steps 1 to 4 from previous training. 2.When the numbers appear on screen, try to VISUALIZE (in your mind) the image of the word associated to the number. 3.Observe that this takes more time this exercise than the previous one. 4.Repeat this process eight times and draw a mark for each trial in the workbook. Write down your best time. Memorization of numbers 1.Perform steps 1 to 4 of the Learning Numbers training. Do not select Fast Mode. 2.Now, when the numbers appear, you must create an image in your mind that links the first number with the second. Then an image that links the second with the third. 3.A form will appear on the screen. Write down on the form the 6 numbers remembering the images. 4.Repeat the whole process 8 times and write down your best time on the workbook. 7

8 TRAINING WORKBOOK Workouts table minimum speed 1.Open the Speed and load the 180 digits configuration. 2.Select Fast mode 3.Your goal is to read 180 digits in 50 seconds, that means, read the number and remember its associated word. 4.If you are not able to read the 180 numbers in the allocated time, write down in your workbook your maximum number of digits read.. 5.Repeat the exercise for 8 times. Learning names 1.You must learn the names of 10 people you do not know. 2.First, introduce yourself to them. Shake hands and pay attention to his name. 3.If you haven t heard correctly his name, ask him to repeat. 4.Repeat yourself his name in loud voice within a sentence like: Nice to meet you, <his name>. 5.While you repeat his name, pay determine what is in his face that captures your attention: may be his bear, his eyes, smile... something that captures your attention. 6.Afterwards, find in your mind a word or group of words that sound like the name of the person. 7.Create an image in your mind that links the strange characteristic of the person s face with the words that sound like his name. Try to make this visualization clear with as much details as possible. 8

9 TRAINING WORKBOOK Speed Workout Speed reading 1.Use a metronome, select the BPM that best suits you, and then increase the value a little bit more. 2.Take an easy book and a pen. Perform three jumps with the eyes per line. Use the pen to help you in the jumps. 3.Read the book at the rhythm of the metronome, along the time specified by the workout. 4. Remember to avoid making regressions. Remove subvocalization 1.Start a Speed workout, jumping through the lines of your book. 2.Start pronouncing at loud voice the numbers from 1 to 5, at the same time that you read. One, two, three, four, five... and then go back to one again. 3.Try to read and pronounce loud at the same time. Do not worry too much if you do not understand what you read. Understanding will come with practice. 9

10 TRAINING WORKBOOK Workout Addition of two numbers 1.Perform additions from left to right, instead of from right to left. 2.For this, put the bigger number at the left of the addition and decompose the smaller one in units, decens, centens, etc... For example, if the number is 3456: 3456 = Add the biggest number to the decomposed number in a series of simpler additions. For instance if one of the numbers is 3456 and the other is 6543, perform the following additions: = = = = In order to practice, activate a program that generates random numbers. Configure it to generate numbers between 0 and Generate two random numbers and write them down on a paper. 6.Mentally perform the addition following the method explained above, and write down the result on the paper. 7.Perform additions like this along 5 minutes. 8.Write down on the workbook the number of additions you were able to write along the 5 minutes. 9.Try to beat that number next day. Substracting two numbers 1.Use the same procedure as for additions. Perform substractions from left to right and decompose the smaller number in their different units. 10

11 WEEKLY WORKOUT REPORT WEEK 1 OF 12 FROM TO Monday Tuesday Wednesday Thursday Friday Saturday Skill Workout Time Max. Achieved 11

12 WEEKLY WORKOUT REPORT WEEK 2 OF 12 FROM TO Monday Tuesday Wednesday Thursday Friday Saturday Skill Workout Time Max. Achieved 12

13 WEEKLY WORKOUT REPORT WEEK 3 OF 12 FROM TO Monday Tuesday Wednesday Thursday Friday Saturday Skill Workout Time Max. Achieved 13

14 WEEKLY WORKOUT REPORT WEEK 4 OF 12 FROM TO Monday Tuesday Wednesday Thursday Friday Saturday Skill Workout Time Max. Achieved 14

15 WEEKLY WORKOUT REPORT WEEK 5 OF 12 FROM TO Monday Tuesday Wednesday Thursday Friday Saturday Skill Workout Time Max. Achieved 15

16 WEEKLY WORKOUT REPORT WEEK 6 OF 12 FROM TO Monday Tuesday Wednesday Thursday Friday Saturday Skill Workout Time Max. Achieved 16

17 WEEKLY WORKOUT REPORT WEEK 7 OF 12 FROM TO Monday Tuesday Wednesday Thursday Friday Saturday Skill Workout Time Max. Achieved 17

18 WEEKLY WORKOUT REPORT WEEK 8 OF 12 FROM TO Monday Tuesday Wednesday Thursday Friday Saturday Skill Workout Time Max. Achieved 18

19 WEEKLY WORKOUT REPORT WEEK 9 OF 12 FROM TO Monday Tuesday Wednesday Thursday Friday Saturday Skill Workout Time Max. Achieved 19

20 WEEKLY WORKOUT REPORT WEEK 10 OF 12 FROM TO Monday Tuesday Wednesday Thursday Friday Saturday Skill Workout Time Max. Achieved 20

21 WEEKLY WORKOUT REPORT WEEK 11 OF 12 FROM TO Monday Tuesday Wednesday Thursday Friday Saturday Skill Workout Time Max. Achieved 21

22 WEEKLY WORKOUT REPORT WEEK 12 OF 12 FROM TO Monday Tuesday Wednesday Thursday Friday Saturday Skill Workout Time Max. Achieved 22

23 TRAINING WORKBOOK Congratulations! If you reached this point, you have completed the whole training and your brain is now upgraded. In the best shape of your life! Now it is time that you apply what you have learned to make true your plans: learn new languages, study difficult subjects, put up to date on your job subject... And if you feel like a pro, attend any of the contests that are around the world that challenge your mind: memory contest, calculus contest, speed reading contests... you can find a list of them at the Insanity Mind web site. And keep training your brain, keep pushing it, keep feeding it for the rest of your life... and your future will be brilliant. Now you have the tools......use them for good! 23

24 TRAINING WORKBOOK If you want to know more about this workout, buy the book, attend my seminars or schedule a private class with me. Additionally, you can just visit the links below. Related Links Pág. Web: Visit our page for the detailed exercises. Subscribe to our mailing list for the complete program Twitter: _InsanityMind_ Subscribe to our twitter for the latest information Facebook: facebook.es/insanitymind Become a fan of us! The book Insanity Mind, an insane workout for the mind that upgrades your brain! 24

MindfulnessExercises.com

MindfulnessExercises.com We will do a brief body scan that is helpful for anxiety, depression, insomnia and pain. The body scan is a mindfulness practice that will allow you some time to be in your body fully and to get to know

More information

GroupExerciseClasses. January - March

GroupExerciseClasses. January - March GroupExerciseClasses January - March CYGNET LEISURE CENTRE - Tel: 01474 337484 MONDAY Konga NEW Body Conditioning 9.00am - 10.00am 11.00am - 12.00pm 1.45pm - 3.00pm 6.45pm - 8.15pm 7.30pm - 8.30pm 8.30pm

More information

GroupExerciseClasses. October - December

GroupExerciseClasses. October - December GroupExerciseClasses October - December CYGNET LEISURE CENTRE - Tel: 01474 337484 MONDAY Konga Body Conditioning - Studio 3 - Studio 3 - Studio 3 - Studio 3 9.00am - 10.00am 1.45pm - 3.00pm 6.45pm - 8.15pm

More information

Part 9. Learning How to Relax.

Part 9. Learning How to Relax. Part 9. Learning How to Relax. 98 What do you like to do to relax 99 Relaxation Exercises. As well as doing things that help you to relax you can do these relaxation exercises. Learning to relax using

More information

Pain Management for Activity

Pain Management for Activity Occupational Therapy Pain Management for Activity Disclaimer This is general information developed by The Ottawa Hospital. It is not intended to replace the advice of a qualified health-care provider.

More information

and breathing Relaxation techniques East and North Hertfordshire NHS Trust Patient Information Series PI 83 a patient s guide

and breathing Relaxation techniques East and North Hertfordshire NHS Trust Patient Information Series PI 83 a patient s guide Relaxation and breathing techniques Patient Information Series PI 83 East and North Hertfordshire NHS Trust 2 a patient s guide Relaxation and breathing techniques Contents Introduction 4 When and where

More information

#GETLOUD 66TH ANNUAL CMHA MENTAL HEALTH WEEK PUBLIC TOOLKIT

#GETLOUD 66TH ANNUAL CMHA MENTAL HEALTH WEEK PUBLIC TOOLKIT #GETLOUD 66TH ANNUAL CMHA MENTAL HEALTH WEEK PUBLIC TOOLKIT INTRODUCTION CMHA Mental Health Week started in 1951 to raise awareness for mental health in Canada. Held during the first full week in May,

More information

Relaxation Techniques. Participant Guide

Relaxation Techniques. Participant Guide Relaxation Techniques Participant Guide Relaxation Techniques Key Messages You will learn to manage and prevent stress through relaxation techniques such as deep breathing, visualization, and progressive

More information

Relaxation Techniques Stress Management for Your Mindy & Body

Relaxation Techniques Stress Management for Your Mindy & Body Relaxation Techniques Stress Management for Your Mindy & Body Do you have 5 to 10 minutes of time at home, at work, or the middle of a store to lower your body s reaction to pain, stress, anxiety, or anger?

More information

CULTIVATING CALM IN TRANSITION. Career Support Group July 2016

CULTIVATING CALM IN TRANSITION. Career Support Group July 2016 CULTIVATING CALM IN TRANSITION Career Support Group July 2016 WELCOME Let s set our intention to release worries while we re here. Relax. Reconnect with ourselves Hit the reset button BREATHE STRESS Common

More information

Sleep Better. Program Workbook

Sleep Better. Program Workbook Sleep Better Program Workbook Welcome! You are taking a big step in creating forward movement for your life! The Sleep Better program is designed to educate you and show you how to work toward improving

More information

A STARTER BOOK OF CAMPAIGN TEMPLATES

A STARTER BOOK OF CAMPAIGN TEMPLATES A STARTER BOOK OF CAMPAIGN TEMPLATES by the Progressive Change Campaign Committee The following are standard templates that every campaign will need, such as ways to sign up volunteers and track contributions.

More information

FITNESS PREPERATION PLAN

FITNESS PREPERATION PLAN FITNESS PREPERATION PLAN Copyright 06 Kyle Gott YouTube, All rights reserved. OVERVIEW A large part of Air Force Basic Training, and the military in general, is physical fitness. You will be expected to

More information

1-MILE, 2-MILE, 3-MILE OR 4-MILE LOW IMPACT WALK

1-MILE, 2-MILE, 3-MILE OR 4-MILE LOW IMPACT WALK 1-MILE, 2-MILE, 3-MILE OR 4-MILE LOW IMPACT WALK HAYDEE JONES TUESDAYS MARCH 5 MARCH 26 11:30AM-12:00 PM or call X 4417 and bring your own towel. It s GONNA be a fun Following the Walk of Home DVD s allows

More information

Relaxation Techniques

Relaxation Techniques Relaxation is needed for good health. It gives your body and mind a chance to rest and recover from high-stress situations. Your heart rate slows down, blood pressure decreases and muscles relax. Relaxation

More information

Workouts Week 1-30/30 Time Split

Workouts Week 1-30/30 Time Split Welcome to Virtual Gym Program Round 1 - Week 1 Home Training Pack Remember to stick to the plan and follow the 4 principles daily these will assist in getting the results you want and be another step

More information

We are all very excited to see how things turn out for your level of fitness when you return to the lacrosse field. Good luck and Happy Holidays.

We are all very excited to see how things turn out for your level of fitness when you return to the lacrosse field. Good luck and Happy Holidays. WINTER BREAK WORKOUT Congratulations to all the first years who have successfully completed their first college quarter! Congratulations to everyone for being a quarter closer to getting your college degree!

More information

THE MUSCLE EVO MUSCLE BUILDING CHEAT SHEET

THE MUSCLE EVO MUSCLE BUILDING CHEAT SHEET THE MUSCLE EVO MUSCLE BUILDING CHEAT SHEET TODAY, I am going to show you exactly how to go about building muscle. If what you re doing at the moment isn t working, please pay attention. What I have to

More information

Relaxing Exercises to Relieve Stress

Relaxing Exercises to Relieve Stress Relaxing Exercises to Relieve Stress UHN For patients and families Read this pamphlet to learn ways to relax to help you manage stress and lower anxiety. Ways to relax include: deep breathing relaxing

More information

ULTIMATE WORKOUT GUIDE

ULTIMATE WORKOUT GUIDE ULTIMATE WORKOUT GUIDE Hi, I m Sam Warrington, Founder of SWIFT Fitness. better the results. Firstly, well done for even getting to this point. So many people fall into the trap of thinking about starting

More information

UNIT 2. Getting Started

UNIT 2. Getting Started UNIT 2 Getting Started My Advice (pg. 39) TO-GRAB Literally meaning grab NONE Related to nothing, none is more empathic WARNING Use this sign to say watch out Did you know? Pg. 39 ASL students are eager

More information

CALM YOUR STRESS AWAY. For free health and spiritual gifts and goodies go to

CALM YOUR STRESS AWAY. For free health and spiritual gifts and goodies go to CALM YOUR STRESS AWAY For free health and spiritual gifts and goodies go to http://www.merrilon.com Calm Your Stress Away First... Imagine You are in the street and a man in uniform comes over to you and

More information

Cardiovascular rehabilitation

Cardiovascular rehabilitation Cardiovascular rehabilitation Physical activity and exercise A supplementary booklet for your cardiovascular rehabilitation programme Introduction This booklet will help you to get the most benefit from

More information

Fuel Your Body. Program Workbook

Fuel Your Body. Program Workbook Fuel Your Body Program Workbook Welcome! You are taking a big step in creating forward movement for your life! The Fuel Your Body program is designed to educate you and show you how to work toward improving

More information

8 Week - No Equipment Full-Body Workout

8 Week - No Equipment Full-Body Workout 8 Week - No Equipment Full-Body Workout BY MARIO TOMIC ShockingFit.com No Equipment Full-Body Workout - Page 1 Disclaimer & Copyright The contents of this book are the opinions of the author and should

More information

Heartfulness Practices

Heartfulness Practices Practices relaxation Sit comfortably. Gently close your eyes. Wiggle your toes. Feel the energy entering into your toes from Mother Earth. See its relaxing effect. Let this energy move upward to your feet

More information

2018 Exercise Class Programme.

2018 Exercise Class Programme. 2018 Exercise Class Programme www.sencio.org.uk Exercise Classes Time Class Location Monday 09:30-10:30 Zumba Studio 09:30-10:15 Aqua Pool 10:15-11:00 Gentle Aqua Pool 10:30-11:30 BODYPUMP Studio 12:00-13:00

More information

REFEREES PHYSICAL TRAINING PLAN Preseason

REFEREES PHYSICAL TRAINING PLAN Preseason REFEREES PHYSICAL TRAINING PLAN Preseason 2017-2018 Forewords The purpose of this Physical Training Plan is to help you with your preparation in order to get there in the best shape as possible to the

More information

ATS Longbeach Coastal Classic MTB 35km Training Programme

ATS Longbeach Coastal Classic MTB 35km Training Programme Monday Tuesday Wednesday Thursday Friday Saturday Sunday 19 Sept 21 24 26 Sept 3 Oct 10 Oct 17 Oct 24 Oct 4 11 18 28 5 12 19 26 29 6 13 30 7 14 21 28 1 Oct 8 MTB 60min 15 29 2 9 16 Cycle 75mins Cycle 75mins

More information

ready to run programs committogetfitrun.ca

ready to run programs committogetfitrun.ca ready to run programs committogetfitrun.ca Take steps with us to reduce the risk of disease in our lives, our families and our community. Join us to raise awareness for the power of lifestyle change by

More information

BREATHE DEEP EXERCISE 1: PAUSE AFTER READING EACH PHRASE ALOUD

BREATHE DEEP EXERCISE 1: PAUSE AFTER READING EACH PHRASE ALOUD What is it? Focus 5 is a set of exercises that provides you with skills to minimize distraction and develop greater focus for learning. Each exercise can be done in under five minutes. Why do Focus 5 exercises?

More information

Saturday 8am - Technical Information

Saturday 8am - Technical Information Saturday 8am - Technical Information For the Secretary/Chair to read before leading a phone bridge meeting As the Secretary/Chair for this meeting you will be given a leader code that will give you more

More information

Coach on Call. Please give me a call if you have more questions about this or other topics.

Coach on Call. Please give me a call if you have more questions about this or other topics. Coach on Call It was great to talk with you. Thank you for your interest in. I hope you find this tip sheet helpful. Please give me a call if you have more questions about this or other topics. As your

More information

22 Week ADVANCED MARATHON TRAINING PLAN

22 Week ADVANCED MARATHON TRAINING PLAN RG Active 22 Week Advanced Marathon Training Plan Page 1 22 Week ADVANCED MARATHON TRAINING PLAN [Type www.bloodwise.org.uk here] Introduction Below is a 22 week advanced marathon training plan to help

More information

- copyright

- copyright Relaxation Exercises Let s start with breathing! Your breathing is often the first thing to be affected by stress. When we are anxious we tend to hunch up the shoulders and breathe in a more rapid and

More information

The first section of this booklet will help you think about what alcohol can do to your health.

The first section of this booklet will help you think about what alcohol can do to your health. 6 5 4 3 2 Your doctor or health worker has advised you that you are drinking at a level which can cause problems. Do you think your health or any part of your life may suffer because of your drinking?

More information

The WorkCare Group, Inc. Content used with permission. StayWell is a registered trademark of The StayWell Company. All rights reserved.

The WorkCare Group, Inc. Content used with permission. StayWell is a registered trademark of The StayWell Company. All rights reserved. Stress and Your Workday: What is Stress? Relieve Stress Tips for Reducing Stress What is Stress? What is Stress? Stress is our body s response to change. Everyone feels stress from time to time. You can

More information

Intensity: Intensity:

Intensity: Intensity: NAME HOUR Directions: Answer the following questions using complete sentences and proper grammar. Answers should be detailed. Give 3 workout examples for steady-state cardio and 3 workout examples for

More information

THE INSPIRED LIVING MINDFULNESS MEDITATION PROGRAMME

THE INSPIRED LIVING MINDFULNESS MEDITATION PROGRAMME THE INSPIRED LIVING MINDFULNESS MEDITATION PROGRAMME 1 Foreword More and more research is proving that Mindfulness can help us to overcome addictions, stress, fear, anxiety and even depression. Mindfulness

More information

PATIENT INFORMATION Chronic Pain Self-Management Relaxation

PATIENT INFORMATION Chronic Pain Self-Management Relaxation PATIENT INFORMATION Chronic Pain Self-Management Relaxation Stress and the benefits of relaxation Stress is often spoken of in very negative terms but we all need a certain level of stress to function

More information

Highdown Sport and Leisure

Highdown Sport and Leisure February 2018 Highdown Sport and Leisure Spring Term Aspire & Achieve News January is over and how many of us are struggling to maintain that enthusiasm for the gym past New Year Resolutions that we love

More information

Cognitive Behaviour Therapy Resources

Cognitive Behaviour Therapy Resources Cognitive Behaviour Therapy Resources FIVE STEP THINKING DIARY From www.livingcbt.com Instructions How to complete this Diary: Keep a diary of any problem times or when you experienced any of the following

More information

12-Week Vertical Jump Program Trial Version (first 5 weeks of program)

12-Week Vertical Jump Program Trial Version (first 5 weeks of program) 12-Week Vertical Jump Program Trial Version (first 5 weeks of program) Follow this program as consistently as possible for optimal results. Please read this entire journal to understand how important certain

More information

Workout guide Summer 2018

Workout guide Summer 2018 All work has been copyrighted. No permission given by myself (Author Tamla Georgia Stevens) for extracting paragraphs or sentences for copying, plagiarism or the use in other books, letters, websites,

More information

PROGRAM TYPE: Muscle Builder FIRST NAME: LAST NAME: D.O.B: / / MOBILE:

PROGRAM TYPE: Muscle Builder FIRST NAME: LAST NAME: D.O.B: / / MOBILE: PROGRAM TYPE: Muscle Builder FIRST NAME: LAST NAME: D.O.B: / / MOBILE: EMAIL: Weekly planner DAY WORKOUT #1 WORKOUT #2 Monday Tuesday Workout1 Rest Wednesday Workout 2 Thursday Rest Friday Workout 3 Saturday

More information

Improving Your Sleep During Your Hospital Stay

Improving Your Sleep During Your Hospital Stay PATIENT & CAREGIVER EDUCATION Improving Your Sleep During Your Hospital Stay This information will help you improve your sleep during your hospital stay. Sleeping well at night can make you feel better

More information

Welcome to your self-directed course on working with emotional trauma - and cultivating loving kindness. Week 4 Part three Articulating our feelings

Welcome to your self-directed course on working with emotional trauma - and cultivating loving kindness. Week 4 Part three Articulating our feelings Welcome to your self-directed course on working with emotional trauma - and cultivating loving kindness Week 4 Part three Articulating our feelings What Happens to Feelings? What often happens when we

More information

Tips and techniques guide Helping you through your working day in ED and beyond

Tips and techniques guide Helping you through your working day in ED and beyond Tips and techniques guide Helping you through your working day in ED and beyond I have to look after myself, otherwise I just can t keep going. It s an important part of being able to do my job properly.

More information

NEWSLETTER. As I mature as a teacher I find my work is not so much about what I am teaching but how I am teaching it.

NEWSLETTER. As I mature as a teacher I find my work is not so much about what I am teaching but how I am teaching it. IN THIS SPRING ISSUE Spring Training Term 4 Small group equipment classes Client Workshop series Continue TERM 4 DATES & FEES NEWSLETTER Change for the better As I mature as a teacher I find my work is

More information

This book is not proposed as a substitute for medical guidance from a doctor. The reader should regularly consult a doctor in all matters relating to

This book is not proposed as a substitute for medical guidance from a doctor. The reader should regularly consult a doctor in all matters relating to This book is not proposed as a substitute for medical guidance from a doctor. The reader should regularly consult a doctor in all matters relating to his or her health, particularly when there are any

More information

13 mile training plan

13 mile training plan Brecon Beacons 14 September Your 13 mile training plan Hello, and welcome to the team! Thank you so much for taking on Trek26 Brecon Beacons for Alzheimer s Society. We hope you re looking forward to the

More information

The Wellness Worksheet

The Wellness Worksheet The Wellness Worksheet Answer the following questions honestly and openly. On a scale of 1 to 10 (where 1 is the worst and 10 is the best) assess where you are today for each category. Then list some simple

More information

Aamoth Family Pediatric Wellness Center opens at MetroHealth Medical Center

Aamoth Family Pediatric Wellness Center opens at MetroHealth Medical Center Aamoth Family Pediatric Wellness Center opens at MetroHealth Medical Center Published: Sunday, July 03, 2011, 8:07 PM By Teresa Chin, The Plain Dealer Scott Shaw, The Plain Dealer Trainer Paul "Theo" Theodore,

More information

KROC. The Salvation Army. PLAYCARE HOURS: Monday-Thursday 9am-12pm & 5pm-8:30pm Friday & Saturday 9am-12pm

KROC. The Salvation Army. PLAYCARE HOURS: Monday-Thursday 9am-12pm & 5pm-8:30pm Friday & Saturday 9am-12pm This program guide is effective 9/1/18-11/30/18. Check camdenkroccenter.org and Facebook @CamdenKroc for updates. Program Guide is subject to change. Kroc Center hours may change due to inclement weather,

More information

SST Series Digital Thermostats Modbus Network Communication Guide

SST Series Digital Thermostats Modbus Network Communication Guide Modbus Guide UG6.90C Product SST SST Series Digital Thermostats Modbus Network Communication Guide UG6.90C - 1/5 MODBUS OVERVIEW MODBUS REGISTERS REGISTER WRITES (FUNCTION CODE 6) The SST thermostats can

More information

North Haven High School Girls Soccer Summer Workout Packet

North Haven High School Girls Soccer Summer Workout Packet North Haven High School Girls Soccer Summer Workout Packet Ladies, Here is your summer workout packet. In this packet you will find strength exercises, conditioning, and motivation to push you beyond your

More information

Worried about your memory?

Worried about your memory? Worried about your memory? Find out more about memory problems and what you can do next alzheimers.org.uk Worried about memory problems? Everybody forgets things from time to time. But if you or other

More information

Session 15: Mindful Eating, Mindful Movement

Session 15: Mindful Eating, Mindful Movement Session 15: Mindful Eating, Mindful Movement Are there times when you realize that you are still eating and simply haven t noticed that you are not even hungry anymore? Do you ever get to the end of a

More information

keep track of other information like warning discuss with your doctor, and numbers of signs for relapse, things you want to

keep track of other information like warning discuss with your doctor, and numbers of signs for relapse, things you want to Helping you set your brain free from psychosis. www.heretohelp.bc.ca This book was written by Sophia Kelly and the BC Schizophrenia Society, for the BC Partners for Mental Health and Addictions Information.

More information

Common complaints included: "No one can hear me!" "My voice wears out too quickly." "My throat feels so tight and strained."

Common complaints included: No one can hear me! My voice wears out too quickly. My throat feels so tight and strained. PART ONE OF THREE ARTICLES The George Washington University Speech and Hearing Center in Washington DC has treated clients with voice problems since the 1970 s. One of the most common vocal issues that

More information

There are as many ways to meditate as there are people in the world

There are as many ways to meditate as there are people in the world Meditate on this There are as many ways to meditate as there are people in the world by Galina Denzel Note - Meditate on this is an excerpt from our forthcoming book, Eat Well, Move Well, Live Well 52

More information

Building Strong Families

Building Strong Families Building Strong Families Managing Stress Handout #2, Page 1 Activities and Tips to Manage Stress 1. Calming Sounds Activities Play some calming music (like nature sounds, instrumental music, or any music

More information

the Muscle evo MUSCLE BUILDING CHEAT SHEEt

the Muscle evo MUSCLE BUILDING CHEAT SHEEt the Muscle evo MUSCLE BUILDING CHEAT SHEEt TODAY, I am going to show you exactly how to go about building muscle. If what you re doing at the moment isn t working, please pay attention. What I have to

More information

Exercises for Chronic Pain

Exercises for Chronic Pain Exercises for Chronic Pain Many research studies show aerobic and strengthening exercises can lessen chronic pain and improve a person s ability to do daily activities. What is Exercise? It is any activity

More information

Copyright 2015 Innovative Fitness Solutions

Copyright 2015 Innovative Fitness Solutions Disclaimer The information provided in this book is designed to provide helpful information on the subjects discussed. This book is not meant to be used, nor should it be used, to diagnose or treat any

More information

CORE PLAN TRAINING. from BRETT LARKIN

CORE PLAN TRAINING. from BRETT LARKIN CORE TRAINING PLAN from BRETT LARKIN CORE TRAINING PLAN Core strength is something we all say we want to work on, yet somehow it never ends up happening. If you re like me, you re picking the fun, flowy

More information

don t let drink sneak up on you how to catch it out and cut back

don t let drink sneak up on you how to catch it out and cut back don t let drink sneak up on you how to catch it out and cut back A couple of glasses at home. A few after work... Drink can sneak up on us After a long day, many of us like to unwind with a nice glass

More information

Public Speaking. Practice for Your Summative Final

Public Speaking. Practice for Your Summative Final Public Speaking Practice for Your Summative Final Giving A Speech Giving a formal speech goes beyond just reading your essay to the class For this practice speech we will focus on: Approach (the walk to

More information

14 Week BEGINNER HALF MARATHON (21km) TRAINING PLAN

14 Week BEGINNER HALF MARATHON (21km) TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 14 Week BEGINNER HALF MARATHON (21km) TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed up with

More information

Fitness101 Intermediate to Advanced Plan.

Fitness101 Intermediate to Advanced Plan. Fitness101 Intermediate to Advanced Plan www.sleekgeek.co.za THE FITNESS 101 SLEEKGEEK 8-WEEK TRANSFORMATION PLAN LEVEL: INTERMEDIATE TO ADVANCED INTRODUCTION Welcome to our Fitness 101 8-Week Transformation

More information

Time Location Monday Tuesday Wednesday Thursday Friday Saturday Sunday. Basic Fitness. Joints in Motion Water Aerobics. Shallow Water Fitness

Time Location Monday Tuesday Wednesday Thursday Friday Saturday Sunday. Basic Fitness. Joints in Motion Water Aerobics. Shallow Water Fitness Time Location Monday Tuesday Wednesday Thursday Friday Saturday Sunday 7:45AM Wellness Floor Starter * Starter* 8:00AM Basic Basic Basic 8:00AM Silver Sneakers Silver Sneakers Wellness Floor Wrap-up* Wrap-up*

More information

ANTAGONIST PAIRED SETS

ANTAGONIST PAIRED SETS ANTAGONIST PAIRED SETS WHAT ARE ANTAGONIST PAIRED SETS? Antagonist: A muscle whose action counteracts that of another specified muscle. The biceps and triceps both control the elbow joint moving the forearm

More information

Guide Book. Guide Book

Guide Book. Guide Book The Fastest And Easiest Way To Remove Subconscious Obstacles To Weight Loss And Feel Great Fast Guide Book Guide Book With Rena Greenberg The Fastest and Easiest Way to Remove Subconscious Obstacles To

More information

KROC. June-August Summer Program Guide. The Salvation Army. PLAYCARE HOURS: Monday-Thursday 9am-12pm & 5pm-8:30pm Friday & Saturday 9am-12pm

KROC. June-August Summer Program Guide. The Salvation Army. PLAYCARE HOURS: Monday-Thursday 9am-12pm & 5pm-8:30pm Friday & Saturday 9am-12pm This program guide is effective 6/1/18-8/31/18. Check camdenkroccenter.org and Facebook @CamdenKroc for updates. Program Guide is subject to change. Kroc Center hours may change due to inclement weather,

More information

Fall 2018 Sept 3rd to Dec 3rd. Hours of Operation

Fall 2018 Sept 3rd to Dec 3rd. Hours of Operation SPIRE Fit Newsletter Fitness Center *Monday-Thursday 5:45am-9:00pm Friday 5:45am-8:00pm Saturday 8:00am-4:00pm Sunday 10:00am-2:00pm Recreation Pool ** Monday-Thursday 8:00am-8:30pm Friday 8:00am-7:30pm

More information

Attention and Concentration Problems Following Traumatic Brain Injury. Patient Information Booklet. Talis Consulting Limited

Attention and Concentration Problems Following Traumatic Brain Injury. Patient Information Booklet. Talis Consulting Limited Attention and Concentration Problems Following Traumatic Brain Injury Patient Information Booklet Talis Consulting Limited What are Attention and Concentration? Attention and concentration are two skills

More information

Other Types of Physical Activity. Assessment Background Information Tips Goals

Other Types of Physical Activity. Assessment Background Information Tips Goals Other Types of Physical Assessment Background Information Tips Goals Assessment Walking Next, we will talk about physical activity. Before getting started, please complete the following questions about

More information

WELCOME. Thank you to all MY NETFITTERS who have joined our community. We love having you on the team.

WELCOME. Thank you to all MY NETFITTERS who have joined our community. We love having you on the team. WELCOME Thank you to all TERS who have joined our community. We love having you on the team. Throughout our netball careers we have both been driven by innovation and being the best possible versions of

More information

Interpretype Video Remote Interpreting (VRI) Subscription Service White Paper September 2010

Interpretype Video Remote Interpreting (VRI) Subscription Service White Paper September 2010 Interpretype Video Remote Interpreting (VRI) Subscription Service White Paper September 2010 Overview: Interpretype Video Remote Interpreting (VRI) Subscription Service is a revolutionary method of scheduling,

More information

Suspension Workout Program

Suspension Workout Program www.fighterabs.com 1 Disclaimer The information provided in this workout program is for educational purposes only. The author is not a doctor and this information shouldn t be taken as medical advice.

More information

Summer 2018 June 1st to Sept 3rd. Hours of Operation

Summer 2018 June 1st to Sept 3rd. Hours of Operation SPIRE Fit Newsletter Fitness Center *Monday-Thursday 5:45am-9:00pm Friday 5:45am-8:00pm Saturday 8:00am-4:00pm Sunday 10:00am-2:00pm Recreation Pool ** Monday-Thursday 8:00am-8:30pm Friday 8:00am-7:30pm

More information

BOGSTACLE training guide

BOGSTACLE training guide BOGSTACLE training guide BOGSTACLE is not just a run with a few extra obstacles thrown in the way. Being running fit will help but to avoid getting bogged down on the day you also need to practise being

More information

Take Charge of Your Pain Program: Patient Booklet

Take Charge of Your Pain Program: Patient Booklet Take Charge of Your Pain Program: Patient Booklet TABLE OF CONTENTS ABOUT THIS BOOKLET... 3 THINGS TO KNOW ABOUT PAIN... 4 Pain Gate... 6 BECOMING MORE ACTIVE... 7 RELAXATION... 8 DEEP BREATHING... 9 IMAGERY...

More information

Unit 2. Getting Started

Unit 2. Getting Started Unit 2 Getting Started TO-GRAB Literally meaning grab NONE Related to nothing, none is more empathic WARNING Use this sign to say watch out My Advice (pg. 39) Did you know? Pg. 39 ASL students are eager

More information

Wellness 360 Online Nutrition Counseling* Session 6: Being Active A Way of Life

Wellness 360 Online Nutrition Counseling* Session 6: Being Active A Way of Life Wellness 360 Online Nutrition Counseling* Session 6: Being Active A Way of Life. powered by WELLSTAR 360 Session 6: Overview Be Active It s Your Choice! This session focuses on how to become more physically

More information

Activity management. Acitivty cycling

Activity management. Acitivty cycling Activity management It is not always helpful when making decisions on how or when to engage in activity, to base these decisions on how you are feeling at that time. People with pain or other health conditions

More information

A Guide to Relaxation

A Guide to Relaxation NHS Fife Department of Psychology A Guide to Relaxation Help Yourself @ moodcafe.co.uk Relaxation Why is relaxation helpful? When we are stressed, our muscles tense up. This tension causes uncomfortable

More information

POWER C Study: Group 2 Workbook. Introduction, Basics of the Gluten-Free Diet and Managing Celiac Disease. Module 1

POWER C Study: Group 2 Workbook. Introduction, Basics of the Gluten-Free Diet and Managing Celiac Disease. Module 1 Promotion of Optimal Wellbeing, Education and Regulation for Celiac Disease POWER C Study: Group 2 Workbook Module 1 Introduction, Basics of the Gluten-Free Diet and Managing Celiac Disease Activity 1.

More information

Accessibility Standard for Customer Service:

Accessibility Standard for Customer Service: Accessibility Standard for Customer Service: Employee Tips It has been said that it is not our differences that are the problem; it is our responses to differences. Manitoba s new accessibility standard

More information

RUN 12-WEEK TRAINING PLAN > FOR RUNNERS TRAINING FOR A HALF-MARATHON

RUN 12-WEEK TRAINING PLAN > FOR RUNNERS TRAINING FOR A HALF-MARATHON RUN 12-WEEK TRAINING PLAN > FOR RUNNERS TRAINING FOR A HALF-MARATHON 1 MEET THE CREATOR DR JINGER GOTTSCHALL IS AN ASSOCIATE PROFESSOR OF KINESIOLOGY AT PENN STATE UNIVERSITY (USA) AND A PASSIONATE AND

More information

RELAXATION EXERCISES

RELAXATION EXERCISES RELAXATION EXERCISES Relaxation technique 1: Breathing meditation for stress relief With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique. It s easy

More information

Professional Hypnosis Scripts for Medical Issues. Copyright 2016, Dr. Richard Nongard.

Professional Hypnosis Scripts for Medical Issues. Copyright 2016, Dr. Richard Nongard. Professional Hypnosis Scripts for Medical Issues Copyright 2016, Dr. Richard Nongard www.subliminalscience.com PRE-SURGICAL HYPNOSIS In this self-hypnosis audio I m going to be guiding you through an experience

More information

Needle Phobia: Overcoming your fear of injections

Needle Phobia: Overcoming your fear of injections NHS Fife Department of Psychology Needle Phobia: Overcoming your fear of injections Help Yourself @ moodcafe.co.u Needle Phobia: Overcoming your fear of injections This leaflet aims to give you information

More information

Post Lung Transplant Exercises

Post Lung Transplant Exercises Post Lung Transplant Exercises Post Lung Transplant Physical activity improves our strength and stamina, maintains optimal functioning of our major organs and increases our vitality, energy and overall

More information

Leeds Mind Peer Support Group work programme January to March 2018

Leeds Mind Peer Support Group work programme January to March 2018 Leeds Mind Peer Support Group work programme January to March 2018 This programme is subject to change. Please see www.leedsmind.org.uk for updates. : p.1 Courses: p.2-3 Workshops: p.4-5 Support groups:

More information

Lesson 1: Lesson 2: Lesson 3: Lesson 4: Lesson 5: Lesson 6: Lesson 7: Lesson 8: Lesson 9: Lesson 10: Lesson 11: Lesson 12: Lesson 13: Lesson 14:

Lesson 1: Lesson 2: Lesson 3: Lesson 4: Lesson 5: Lesson 6: Lesson 7: Lesson 8: Lesson 9: Lesson 10: Lesson 11: Lesson 12: Lesson 13: Lesson 14: INTRODUCTION...4 ASSESS TO ASSIST...7 Pre and Post SOCIAL SKILLS ASSESSMENT...8 Section 1: KNOWING MYSELF FIRST...10 Lesson 1: Give Yourself a Hand!...11 Lesson 2: I m In Charge of My Feelings...15 Lesson

More information

THE HOOK EXERCISE MANUAL

THE HOOK EXERCISE MANUAL THE HOOK EXERCISE MANUAL Sierra Exercise Equipment, LLC P.O. Box 20 Pratt, KS 67124 www.sierraexercise.com Thank you for your purchase and congratulations! You are now the owner of the most effective and

More information

Your Acthar Treatment Journal

Your Acthar Treatment Journal KEEP UP THE FIGHT AGAINST LUPUS Your Acthar Treatment Journal What Is Acthar? H.P. Acthar Gel (repository corticotropin injection) is a prescription medicine for flares or on a regular basis (maintenance)

More information

10 Week ADVANCED 5KM TRAINING PLAN

10 Week ADVANCED 5KM TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 10 Week ADVANCED 5KM TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed up with RG Active to

More information

Module 04: Sleep. Module 04:

Module 04: Sleep. Module 04: Module 04: Sleep Module 04: Sleep Module 04: SLEEP This module includes the following sections: Key Messages Common Sleep Challenges Medications and Sleep Tips from Families for Getting a Good Night s

More information