WHEN YOU ARE YOUNG, AMONG THE FIRST THINGS YOU LEARN IS HOW TO COUNT TO 10. IT WAS NOT SO HARD AS YOU FIRST IMAGINED, ONCE YOU GOT INTO A RHYTHM.

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1 Pep Talk Fitness Fitness can be as simple as counting WHEN YOU ARE YOUNG, AMONG THE FIRST THINGS YOU LEARN IS HOW TO COUNT TO 10. IT WAS NOT SO HARD AS YOU FIRST IMAGINED, ONCE YOU GOT INTO A RHYTHM. 1, 2, 3 Move ahead a few years, well maybe several years, to wellness and fitness. People are becoming increasingly aware of the value of preventing a physical problem before one occurs. A little bit of fitness can go a long way. Whether it is a daily walk or busting it out at the gym, a couple of clichés come to mind: A stitch in time saves nine, an ounce of prevention is worth a pound of cure. The point is that some fitness now will serve you very well both in the present, and in the future when a base level of fitness might really be needed. Supplementation for the serious athletes Most athletes would agree that physical fitness starts with two things, one is training and the other is nutrition. Just as a car needs adequate fuel to run properly, the human body needs vitamins, minerals and other nutrients to replenish and meet the demands of an active lifestyle. Biolife Multi Vitamin There are many multivitamins on the national and international market. What makes one better than the next? It is believed that the Biolife Multivitamin + Anti-oxidants has more content per ingredient than any other multivitamin. This is also a natural multivitamin that is absorbed much better then any synthetic product. In fact it is better not to take vitamins at all than to take synthetic vitamins that will damage your liver.

2 Biolife Multivitamin formula is unique in that it has been specially formulated for Biolife to contain generous amounts of vitamins, minerals, anti-oxidants and essential fatty acids in the form of Linoleic Acid (Omega-6) contained in the carrier oil, soya bean. Antioxidants are natural compounds that help protect the body from harmful free radicals. Besides the usual antioxidants such as Beta-carotene, Vitamin E, Vitamin C, Selenium and Zinc, Biolife has added Alpha Lipoic Acid and Lycopene. Boosts the immune system. Reduces the incidence of disease. Combats free radicals. Biolife Fish Oil Fish Oil provides Omega-3 fatty acids in the form of DHA and EPA. The American Heart Association (AHA) in its recommendation suggests that these fatty acids benefit the heart of healthy people and those who have ardiovascular disease. They also recommend eating tofu and other forms of soybeans, canola, walnut and flaxseed and their oils. Benefits the heart of healthy people. Helps with cognitive development in children. Benefits those with cardiovascular disease. Biolife CoenzyneQ10 CO Q10 is found in all cell membranes. Most CO Q10 is found in the mitochondria, the energy producing part of every cell, especially in the heart, brain, kidneys and liver. It is essential in producing ATP or fuel on which the body functions. CO Q10 is also a fat soluble anti-oxidant and therefore helps boost the body s immune system by destroying free radicals. Helps in the production of energy. The spark-plug antioxidant. Good for the heart muscles and cardiovascular system. Biolife Alpha Lipoc Acid Alpha Lipoic Acid (ALA) is a very strong anti-oxidant and is able to recycle Vitamin C, E and Co-enzyme Q10 after they have been neutralized by free radicals and in so doing, restore their anti-oxidant properties. It has been used extensively in Europe to treat short-term memory loss and to help with the control of blood sugar levels in people with diabetes. Improves mental function. Treats short-term memory loss. Helps in treatment and prevention of cataracts.

3 Biolife Vitamin C Vitamin C is a potent anti-oxidant and is essential for a strong immune system. It stimulates growth of collagen and may prevent viral attack by strengthening connective tissue. It may reduce the incidence and severity of the common cold. It also plays a part in maintaining healthy skin and gums. Promotes a better immune system (Walji, 1995) Helps to prevent the common cold (Mindell, 1996) Biolife Vitamin B Complex This formulation is a very powerful Vitamin B Complex. B vitamins have the function of converting protein, glucose and carbohydrates into energy. They may also be necessary to maintain healthy skin and muscle tone as well as enhancing the immune system functions. The B content displayed is far greater than most formulae available. Assists in energy production. Promotes healthy hair, skin and nails. Protects the nervous system. Pineapple & berry smoothie Ingredients 225g pineapple 3 bananas Vanilla extract or vanilla pod Pinch of Himalayan rock salt Water 2 x cups strawberries or blueberries (or any berry in season)

4 Method Blend everything except the berries in a blender. Pour into glasses. Blend the berries with a bit of water and over the back of a spoon pour on top of the pineapple base. Serves 5 10 GL per person 1 portion protein One of the most important things you can do for yourself is committing to a healthy lifestyle. BE ACTIVE constantly and eat small meals!! Everyone has fitness in them the Challenge is bringing that fitness out.

5 Top 10 fitness tips 1. Eat five to six smaller meals during the day and end with a protein source (like green beans) about an hour before bedtime for optimal muscle growth. 2. Limit exercise plateau by varying your cardiovascular and weight-training exercises. Your body will also benefit if you vary the intensity levels. 3. Be consistent: Work out three to five times a week for min each time. Your regimen should include cardiovascular, resistance, balance and mind/body exercise, as well as flexibility training. Always include a warm-up before beginning any work out by doing the same activity you're preparing for (running, weight lifting etc), at either 50 percent speed or 50 percent weight, depending on the activity. Quitting can bring you back to square one. 4. Don't become selective - always do all aspects of an exercise program - weight training, nutrition, cardiovascular exercises and stretching. All work together to shape the body and mind. 5. Limit alcohol to one or two drinks per week. 6. Drink two glasses of water for every alcoholic or caffeine related drink you consume. 7. Vary your cardiovascular workouts between steady-state intervals. 8. Strength - train the entire body at least 2-3 times per week. 9. Incorporate 5-10 min of stretching into your routine after your workout is complete. 10. Write down why you started to get fit and healthy in the first place and share it with other

6 My grandmother started walking five miles a day when she was 60. She's 97 now & we don't know where the flip she is! The only reason I would take up jogging is so I could hear heavy breathing again. I joined a health club last year, spent about 400 bucks. Haven't lost a pound. Apparently you have to show up? I have to exercise in the morning before my brain figures out what I'm doing. I don't exercise at all. If God meant us to touch our toes, he would have put them further up our body.