Treadmill Sequence

Try this fun sequence next time you’re on the treadmill to shake up your routine.  You’re going to need a set of dumbbells to get some upper body work in while you are walking. The upper body work won’t lead to a lot of strength gain but it will help to elevate your heart rate. The dumbbells should be light, 5-25 pounds depending on your strength.

Hold the dumbbells in your hands during the first part of the sequence.

Walk on the treadmill for 1 minute

                Speed 3MPH, Incline 3 degrees

The second minute you’ll perform alternating dumbbell curls

                Walk for 30 seconds with the dumbbells at your side

Then 1 minute of alternating overhead presses from the top

                Hold both dumbbells overhead as you alternate lowering and raising each arm

               Walk for 30 seconds

Then 1 minute of upright row (not alternating)

                With your palms facing your body, pull the dumbbells up to shoulder level. Leading the movement with your elbows. Your elbows should always be higher than the dumbbells.

                Walk for 30 seconds

Then 1 minute of alternating overhead triceps extensions

                Hold the dumbbells overhead in the same position as the overhead press. Alternate bending at one elbow and lowering the dumbbell behind your head, then extend back to the top.

                Walk for 30 seconds


Put the Dumbbells down

Now do 5 Intervals of 1 Minute of high Intensity and 30 seconds of rest.


If you can run set the speed to 6MPH and leave the incline at 3 degrees. Run for 1 minute then step off to the side of the belt and rest for 30 seconds. Repeat 5 times.


If you can’t run, keep the speed at 3MPH and increase the incline to 6 degrees. Walk for 1 minute then step to the side of the belt and rest for 30 seconds. Repeat 5 times.

Cool Down

Walk for 2 minutes at 3MPH and an incline of 3 degrees

This entire Sequence will take 16.5  minutes.

Have fun and let me know what you think of this workout after you’ve done it. Leave your comments below.


First Annual Update

Welcome to the First Annual State of the HQ address! This is going to be fun. About a year ago, you elected me to lead you as “Your Fitness Tutor”. Ok, not really. I decided all by myself that I wanted to drop some fitness and nutrition knowledge on you.

So, how have we gotten to this day?

About 14 months ago, I decided that I wanted to build a website/business that would allow me to reach out and help more people (way more) than I was able to as a Personal Trainer. I did a little research and decided to build a blog website using wordpress. Based on what I read, this would be easy and allow me to make updates to my site quickly. Plus, according to wordpress, I’d be blogging in about 15 minutes.

Two months later, I launched Fitness Know How Headquarters (fireworks in the background). Now, two months is a lot longer than 15 minutes (remember I’m a fitness person not a computer person). Fitness Know How Headquarters is one year old this month.

I want to thank you for being a part of my first year and trusting me as a credible source of fitness and nutrition information (on that note, DON’T BUY A SHAKE WEIGHT, THEY DON’T WORK!).

But seriously, one year ago when I launched Fitness Know How Headquarters the site had:

1. A free give-away “10 Tips to Boost Your Metabolism.”
2. One featured post.
3. My Bio/Story.
4. A bunch of promises on what the site would become.

Now in all honesty, the site will never be finished. I’ll always be adding new information.

Today, Fitness Know How Headquarters is a much different place to visit online than it was just one year ago.

Here are just some of the changes:

1. There are now 8 featured posts.
2. There are now 60 pages to the site (though many are hidden, terms conditions, etc).
3. There are now 89 blog posts (that’s a lot of fitness 411)
4. There are 12 exercises and descriptions in the photo gallery.
5. There are also 12 exercise videos in the video gallery.
6. You can “like” the Fitness Know How Headquarters fan page on Facebook
7. You can follow me on Twitter or connect on Linkedin.

In addition to those changes, I’ve also developed 7 effective and unique programs

1. My FREE give-away “31 Days To A Much Improved You”, and as you’ll see when you sign up for it, it’s “So Much Free Info, It’s Crazy!”

2. I released my first ebook, Secrets Of A Personal Trainer. This book is for everyone who has gone to the gym and is honest enough with themselves to admit that they weren’t sure of what to do. Or, people who were positive that they knew what they were doing, yet didn’t reach their goals. “Secrets” will take all of the guess work out of what you should be doing. You’ll learn how to design workouts that are specific to your goals. After you read it and apply the info, you’ll reach your goals.

3. The STAX Nutrition System. Ok, I didn’t develop or create this program. But, my friend Chris Powell did, and it works. If you want to lose weight safely and effectively, STAX is the best way to do it. STAX focuses on three basic principles; eat whole and natural foods, eat proper portions, and eat your meals frequently. If you want to lose weight, you should start STAX.

4. Fitness Know How Headquarters’ Workout Of The Month Program. Every month you’ll get a completely different workout. When you change your workouts often, your body is forced to adapt. This means that you can expect incredible results. The workouts are unique. I guarantee that you won’t come across workouts like this anywhere else. Plus, it’s only $3.99-$7.99/month.

5. John Preston’s Weight Loss Coaching Program. This is a local program for people in the Phoenix/Scottsdale area. On this program, I’m your personal coach. I’ll teach you everything you’ll ever need to know to lose weight, reach your goals, and keep the weight off.

6. Fat 2 Fit 56 Day Makeover (live). This program is also for people in the Phoenix/Scottsdale area. This is a 56 day personal challenge. The goal of the program is to lose as much weight (body fat) as possible. This is a short term physical challenge where you’ll learn that you are stronger than you previously thought. You’ll amaze yourself at the things you’ll accomplish.

7. Fat 2 Fit 56 Day Makeover (online). This program is exactly the same as the “live” version, except it’s for people who don’t live in AZ. The only difference is that you’ll work out on your own, without supervision. Because of that, the price is lower.

Wow! It’s been quite a first year. As you can see, I’m very serious and committed to helping people improve the quality and length of their lives by sharing accurate fitness and nutrition information.

And, I’m just getting started. Here a few things that you can look forward to this upcoming year.

1. I’m revamping “31 Days To A Much Improved You” into a down-loadable ebook called “31 Days To Ultimate Health”. That way, you’ll have the information available to you at all times instead of having it get lost in the clutter of your inbox. But, I’m not stopping there. I’m creating additional free bonuses as part of the “31 Days To Ultimate Health” program. So, even if you’ve already signed up for 31 Days, you’ll want to be a part of this. Stay Tuned.

2. At least 3 more featured posts are coming your way.

3. If you live outside of the Phoenix/Scottsdale area, an online version of my Weight Loss Coaching Program is being developed.

4. Later this year, I plan to launch my Fitness Seminar Program. These seminars are very low cost events. At these seminars, you’ll learn why you should do certain exercises and how to perform them properly. The seminars will cover topics like: low back pain, nutrition, hotel and travel workouts, stability ball workouts and many more.

5. Soon to follow the Fitness Seminar Program will be simulcast webinars, so no matter where you live in the world, you’ll be able to attend.

6. Plus, there are some secret programs I’m not yet ready to reveal.

It’s been a busy year, but I love it. Sharing what I know with you and helping you to live a better life is my passion. It drives me. I wake up every morning (though not super early) ready to go.

With all of the stuff out there vying for your attention, I’m honored that you trust me and that you are a part of my program. Thank you. Until next year (ok, I’ll send you some more stuff before then)…

In Good Health,

John Preston
“Your Fitness Tutor”

10 Tips To Help You Get More Fit

Here are 10 simple tips that can help you to improve your fitness starting today

1. Know yourself – Want to stick to your exercise program? Choose a schedule that works for you. If you’re a morning person, heard for the gym first thing. All of your good intentions could be gone by the end of the day. If your not a morning person, don’t force yourself to the gym at dawn.

2. Have a ball – Exercise balls are one of the best trends for a good reason. They are versatile, can be used at home or the fitness center. They help to improve balance, stability and coordination. Plus they can be fun and relaxing. They are accessible and not threatening.

3. Hit the weights – There’s no substitute for strength training to improve your body’s ability and appearance. You may not see the scale move right away, but as you gain muscle mass and lose fat, you’ll notice that you look slimmer and leaner.

4. Cut yourself some slack – If you get discouraged about your fitness progress, think back to your first week. Give yourself credit for what you’ve accomplished already and for overcoming the biggest obstacle; getting started.

5. Beat the six-month barrier – Half of all people who join an exercise program drop out in the first 6 months. And half of those drop out before they even attempt a single workout. If you break the 6 month barrier, you’re likely to make exercise a lifelong habit.

6. Get it on Disc – Can’t make it to the gym? Have a stash of workout videos at home. You can work out at home any hour that you choose.

7. Do something different – Try an exercise activity that is very different form what you do at work. If your job is demanding and time-pressured, get outside and hike. If your job is task-oriented and full of details, you might like a cardio machine. Which allows you to zone out and concentrate on anything.

8. Split it up – Aim for 60 minutes of exercise a day, and break it up into 20-minute chucks to make it more doable.

9. Engage your brain – Lots of people give up exercise because it involves your body and leaves out the mind. Look for way to get fit that also ask you to learn something. Like belly dancing, ballet, hatha yoga or Tai Chi.

10. Believe in yourself – Numerous studies show that exercisers who believe in their abilities perform at a higher level, and are more likely to stick with a regular routine.

Our Brand New Workout of the Month Program

Tired of the same boring workout routines, can’t seem to reach your goals, have you hit a plateau, or just never worked out before…?

If so, then Fitness Know Headquarters can help.

Fitness Know How Headquarters’ Workout of the Month Program will help you to get into amazing shape

When you follow a structured exercise program, you can expect incredible results. Our workouts are designed to shock your body with a brand new, fresh workout each and every month. When your body doesn’t know what to expect next, it’s forced to adapt. That means you’ll see change and that equals results.

You’ll feel more energy, drop unwanted body and belly fat, firm, tone and shape your body, tighten soft spots, and fit into your favorite clothes.

Each month you’ll receive a brand new workout. And, every workout is different. You’ll get exercises and workouts that focus on muscle endurance, balance, stability, core training, flexibility, muscle development, abdominal training, coordination and functional movements, and increased strength.

You’re going to look and feel AWESOME!

Each exercise for every workout comes with a photo example and a detailed description. Here’s an example of what you’ll get:

BOSU Squat

Start Position

Finish Position

This is a great exercise because the squat helps to strengthen all the major muscles of the lower body, and the BOSU is excellent for providing an unstable surface.

BOSU is short for “Both Sides Up”. This piece of equipment is designed to be used with either side up (or down, depending on how you want to look at it). The BOSU is essentially 1/2 of a stability ball with a solid, flat base.

For this exercise you want to place the BOSU upside down (the ball side down/and flat base up). You want to stand on the BOSU with your feet about shoulder width apart and your toes pointing straight forward.

Start Position – The easiest way to get on the BOSU is to place one foot on the base near the edge. If you look at the BOSU as a clock, place your foot in either the 3 or 9 o’clock position (depending on which foot you choose to place first). Slowly place all of your weight on that foot until the edge of the BOSU is touching the ground. Then carefully place your other foot on the opposite side of the BOSU. Slowly transfer your weight toward the foot you placed on the BOSU second, until you are standing with even weight on each foot.

NOTE: The BOSU can be extremely unstable until you learn how stand on it properly. The good news is the learning curve is steep, so you’ll figure it out quickly. If you have difficulty standing on the BOSU, don’t attempt to perform the squat. Instead the exercise for you is to simply stand on the BOSU until you establish balance, stability and confidence. Once you do then add the Squat.

As you lower yourself to the finish position there are several things you should focus on to perform a squat correctly. One your hips (butt) should begin the decent toward the ground by moving backwards. Imagine that there is a chair behind you. If you lower your hips straight down you will never find the chair with your butt. Second you should counter balance your hips moving backwards by leaning forward at the waist (if you don’t you’ll fall backwards). Third your knees should stay over your feet. It’s OK if they move forward a little but they should not move in front of your toes. And your chest should remain upright facing forward (not toward the ground).

You should inhale as you lower your body.

Finish Position – The goal at the finish position is to lower your body until your thighs are parallel with the ground.
As you stand up and return to the start position, you should exhale. Your knees, hips, and back should all return to the start position simultaneously.
Perform 2 sets of this exercise with a tempo of 1/1/1

In addition, you’ll also get a FREE workout workbook to track your progress during the month.

You don’t have to bust your budget to get fit!

You’ll get all of this for only $3.99 per month!!

Get Started Today!

More Variety, Less Boredom and Burnout. It’s the Right Exercise Program for You!

Affordable Personal Training:
We provide all the benefits of a personal trainer without the expensive price! While most personal trainers charge at least $50 for just one hour, our comprehensive, highly effective exercise programs are affordable enough for even novices to try out.

An exercise program is more successful if it includes variety and continually challenges the body to work hard. Fitness Know Headquarters’ Workout of the Month program utilizes this concept. Our online workouts include loads of variety and frequent changes to keep your mind from burning out and your body from adapting and hitting a plateau, which can cause you to stop losing weight and/or gaining muscle.

Get ready for not only a new body but a new life! Whether it’s losing weight, toning up, building muscle, increasing stamina, improving balance or flexibility, Fitness Know Headquarters’ Workout of the Month will help you reach your fitness goals through expert instruction. And, we’ll help you learn how to stay that way for life.

Let us be your personal, one-on-one fitness consultant. As we guide you on the fitness path, we’ll help you avoid common exercise mistakes that just waste your time, and we’ll teach you techniques that will get you the fitness results you’ve always wanted.

Only $3.99/Month

Workout of the month terms, cancellation and refund policy

Biggest Loser Week 11

This week’s show was very interesting.

To start things off the black and red teams were merged into one team. The blue team. The blue team had a common goal, lose more total weight than the previous week. The twelve remaining contestants lost 64 pounds the week before. If the blue team worked together to lose 65 or more pounds, then no one would be eliminated from the show.

My first thought was that this would be next to impossible. Last week the red team followed a miserable weigh in (during the two weeks spent at home), with incredible results. The thing about weight loss is that is often comes in stages. If you have a great week it’s not uncommon to not quite lose as much the next week.

The cool thing about this episode was to see how quickly the blue team accepted their common goal. The red and black teams had spent the last 5-6 weeks really battling each other. I thought there might be some tension, but there wasn’t. They got right to work!

The four trainers; Jillian Michaels, Bob Harper, Brett Hoebel and Cara Castronova all seem quite shocked by the merger of the two teams. I don’t know if they really keep the trainers in the dark about the challenges and twists or not, but if they don’t the trainers are also excellent actors. Bob and Jillian took the men and Cara and Brett took the women. In essence the trainers took the team members that they hadn’t had a chance to train yet.

Soon after the teams merged each person met again with Dr H. (Dr. Huizenga), for their mid-point check up. He reassessed them and showed their improvements by using The Biggest Loser “real age” program. This was yet another cross promotion. But it was really awesome to see how much each person really improved their health in just 10 week.

This show puts so much emphasis on weight loss that it’s easy to lose sight of the true benefits 0f exercise and proper nutrition; Good Health, Decreased Risk of Chronic Diseases, Improved Quality of Life and an Extended Life Expectancy!!!!

In the middle of the show they brought in Curtis Stone and Lorana Garcia. I think they are from the new show America’s Next Great Restaurant. This was obviously a chance for NBC to cross promote the show. Anyway the blue team was divided up into 6 teams of 2 (one person each from the former red and black teams).

Each team had 30 minutes to create a dish. The two guest chefs would vote on the best one based on calories, taste, and presentation. The winning team would win The Biggest Loser meal plan from the time they were eliminated from the show until the finale. This was yet another cross promotion. But the food they made looked great, and was healthy and nutritious. So it was cool to watch.

Olivia and Moses Won!

Before the weigh in there was one team challenge. The entire team had to pull a rope (think of the type of rope that is used to tie ships to the docks), out of the dirt. At the end of the rope were questions that they had to answer. If they got it correct they’d continue in one direction (presumably the shorter route), and if they got it wrong they’d go in another direction. Each time the got the correct answer two more teammates would help pulling the rope.

They had 90 minutes to complete the challenge. If they finished in time then the team would get a 5 pound advantage at the weigh in. They were very motivated to win this challenge.

Now this sounds really easy, but they buried the rope really deep in the dirt. They had to dig and pull. Even Rulon Gardner (who won a gold medal at wrestling and has been training hard for the last 10 weeks), could hardly pull the rope out of the dirt.  Long story short, they completed the challenge with only 15 seconds to spare and won the 5 pound advantage.

At the weigh in it seemed like they edited the order that each person wieghed in, to create the most drama. It is TV after all. Each person needed to lose an average of 5 pounds to prevent anyone from being eliminated.

After the first four people they were 3 pounds behind the pace.

After the next three people they were 4 pounds ahead of the pace.

Three people after that they were only up 1 pound with two people to go. They could do it!!!

But Marci didn’t lose any weight and Kaylee actually gained 2 pounds, So someone would be eliminated.

They had to vote for one of the bottom two; Marci or Kaylee.

Marci who had lobbied to be voted off the last two weeks, asked everyone to vote her off. There are two reasons she seemed like the best person to eliminate. She now weighs 162 pounds, and is at her goal weight. She is the mother of another contestant, Courtney, who still needs to lose more weight. Plus Marci has become a mother figure to a lot of the younger people on the show.

Everyone except one person honored Marci’s request (not including Moses, who wouldn’t vote off his own daughter, Kaylee). So Marci is gone!!!

Now for the quotes of the week:

“Nothing is more important than you”

“One step, one day, one choice at a time, and you will get there”

“I’m fully happy and fully confident and I’m proud of myself”

“The most important thing you can take care of is you”

“These small victories are everything to me”

“Parents set an example for their children”

“I just want my life back so bad”

See you next week!!!

Biggest Loser 2011 Week 9

OK, I’m a little late getting this post out but here it is….just in time for Week 10’s episode.

Remember when I made my first  post about The Biggest Loser (it was only a couple weeks ago). I said that I hadn’t watched the show since the first season. That was because the contestants kept voting off the people who were losing the most weight. WELL HERE WE GO AGAIN!

Before you tune me out because you think I’m going to rant; don’t, I’m not!

Here’s what I know…whether you have 5 or 500 pounds to lose, you can find inspiration in the success of others. And I’m going to focus on that success and inspiration, because that’s what makes The Biggest Loser good! (I might rant a little too).

In this weeks episode everyone went back home for two weeks. I was really excited about this episode because “home” is where YOU live. And if you’re going to succeed at reaching your weight loss goals, you’re going to have to figure out how to do it where you live.

I believe that it’s pretty easy for everyone to lose weight on The Biggest Loser’s compound. They are in a controlled environment, they have guidance 24 hours a day. All they have to do is workout and eat healthy food. There is little to no temptation at the ranch.

 I was most interested in seeing how everyone would handle being back in the comforts of their own homes (the place where all the weight gain occurred originally). I wanted to see how effective the lessons learned at the ranch would carry over to real life situations. Honestly I expected most of them to struggle.

From what we could see in the show, everyone made really good choices and didn’t give in to opportunities to sabotage their own success. I was impressed. I didn’t expect that the show or the trainers were really preparing the contestants for the real world. I feel like the show’s number one priority is to show huge and rapid decreases in weight each week. Not to prepare them for long term success…

When they returned to The Biggest Loser compound, everyone would compete in a 5K race. The order that each person finished would determine the order that they could each select which trainers they wanted to work with.

This turned out to be a HUGE deal. Remember I started watching the show again during the middle of this season, so I missed the main drama. But it goes something like this. Aurther (who is a member of the black team) worked out some sort of swap of teammates. And this move didn’t sit with the red team (who all have a weird reality show pact). The assumption was that  the lady that he sent from the black team to the red team (so he and his father could move to the black team) would use her vote to move back to the black team.

So he had to avoid coming in last to avoid being sent back to the red team. Here is Arthur’s delimma. He weighs 406 pounds. At his peak he weighed over 650 pound. The chance of him coming in last was very high. I’ll tell you what happens in the next post…..


As expected Arther came in last and got sent back to the red team. His only hope to stay on the show was to lose the most weight at the weigh-in and earn immunity.

Everyone on the black team rocked the weigh-in. They each lost between 10-14 pounds (over a two week period, when they were home). I was impressed for two reasons. One,  obviously Bob and Gillian (and/or the behind the scene trainers/staff) are teaching this team how to be successful in the real world. Two, the black team is mainly women (who tend to lose weight slower than men) and are all much smaller (have less total weight to lose), than the red team.

So the red team had to lose an average of 17 pounds to win the weigh-in and avoid voting off a teammate.  The red team sucked! Ken and Moses only lost 5 pounds each, and they are 291 and 322 pounds respectively. Kaylee did worse, she only lost 1 pound. This is over a two week period. It’s obvious the producers of the show left their struggles while at home out of the show to surprise us (and it worked).

I think that Cara and Brett are being totally out classed by Gillian Michaels and Bob Harper. The black team seems to dominate the weigh-in every single week. They are making two big mistakes. One, they mainly do boxing, kickboxing, martial arts type workouts. Those workouts are designed to make boxers, kick boxers, and martial artists perform better at their disciplines. And while they are difficult workouts they are neither fitness or weight loss workouts. And two, they obviously are not preparing the people on their team to succeed on their own once the show is complete.

So it appeared that Arthur had one last hope….lose the most weight. His new teammate on the red team Rulon Gardner lost 17 pounds (the most of anyone during the two week period). So if Arthur lost 18 or more pounds, he’d be immune from elimination. For the sake of TV drama, of course he was the last to weigh-in.

Arther lost 16 pounds and he was voted off by his team.

Now for the rant!

Arthur used to weight 650 pounds, he now weighs  390 pounds. He is the heaviest contestant ever on The Biggest Loser. This is a matter of life and death for this man. He needs to be on this show. He needs the help. Both he and Rulon lost well over 100 pounds in 10 weeks. They are the biggest losers. Plus on a show where your team can avoid having to vote each other off by winning the weigh-in, you want the people who consistently lose the most weight (i.e. Arther).

Instead of voting off, not totally committed, easily distracted, dead weight contestants (Ken, Moses, and Kaylee), they vote off Arther, because of a team pact? What idiots! OK, here’s my prediction for the rest of  the season…

The black team (with trainers Bob and Gillian) are going to continue to crush the red team week-in and week-out until only Rulon is left!

Now that rant wasn’t too bad. I want you to find inspiration in the success of the contestants on The Biggest Loser. To help here are this weeks quotes…

“I don’t want to die, I want to live and be healthy”

“I get a choice, and that’s the ultimate”

“I deserve a rest, don’t I” (actually on the nutrition program I recommend you get a cheat day/meal once a week)

“Saying no is in turn saying yes to myself”

Remember I love your comments….leave them below! Thanks.

Enjoy, see you next week!

Prize Payout For The Big Event Happening This May


Big Event Coming This May!

OK, I’ve hinted at this a couple times, there is a huge event happening this May. And I want you to be part of it. I really do want to tell you all the details today. But unfortunately I can’t. I would get in all sorts of legal trouble if I talk about it now. But I can tell you this.

It’s going to be a ton of fun. It’s going to be interactive. It’s going to be emotional and inspiring. It will be national in scale (so everyone in the country, possibly in other countries as well, can participate). It wiil involve fitness, nutrition and weight loss.

There are only a couple things that you’ll need to do to be part of it. Again I can’t tell you what all of them are quite yet. But one of them is you have to “like” Fitness Know How Headquarter’s Facebook fan page. Only people who “like” the page will be eligible to win CASH!

OH YEAH there will also be CASH prizes (actually Visa Gift Cards)

Here is the payout schedule. Please NOTE, that there are no limits. An unlimited number of people can participate and the prizes will continue to grow and become more awesome as more people get involved. So please help me spread the word and share this with people who you think might like fun, interactive, emotional, inspiring, events involving fitness, nutrition, weight loss and best of all CASH!

Again here is the payout schedulre for the prizes.


First Place

Second Place

Third Place

Fourth Place






















































P.S. This is real so after you “like” Fitness Know How Headquarter’s page please suggest it to your friends.

I’m really Amped about this event!


In Good Health,

John Preston 

31 Days To A Much Improved You – Tip #26 Add These Four Stretches To Your Daily Routine

Lateral Bend - Start Position

Lateral Bend - Finish Position

Lateral Bend

The Lateral Bend is a great stretch to open up your lats, low back, abdominal muscles, and depending on how tight you are, your inner thigh.

Start by holding a dowel, broom stick, golf club, what ever you may have. Your hands should be wide so that you form an “X” with your arms and legs. Your hands should be above your head.  Your legs should be wide and your toes open about 45 degrees

Before you start to bend to the side notice the space between my upper arm and head. That space should remain constant throughout the stretch. Exhale as you bend to one side hold for 5 seconds, then bend to the other side and hold for 5 Seconds.  Repeat 4 times on each side.

Spinal Rotation Stretch

Lying Spinal Rotation Stretch

This picture shows the end position of this stretch. To start lye on your left side. Your left leg should be straight. Bring your right leg across your body to a 90 degree angle. Your right leg should also be straight. Put your left hand on top of your right leg just above the knee. Raise your right hand to the ceiling then let it start to fall to the floor behind you. The goal is for your right shoulder to rotate around to the floor. If it doesn’t don’t worry about it for now, just know that’s the goal. Hold for 30- 60 seconds. Breath deeply and try to relax and get comfortable. Before your repeat on the other side. Lye on your back and pull both knees into your chest. Repeat 2-3 times on each side.






Kneeling Quadricep Stretch

Standing Quadricep Stretch

Quadriceps Stretch

I’m showing two Quadriceps Stretches here. The one on the left requires that you have access to a gym or equipment and home, the one on the left doesn’t

Starting with the Quadriceps Stretch on the left. You’ll need a step and a pad for your knee. Place on of your feet on the step, you should be on the ball of your foot. Simply lower yourself down to the ground so that your back knee is on the pad. This position will stretch your quadriceps and possibly your hip flexor as well. To increase the stretch raise the hand that’s on the same side as the knee on the pad, overhead.

The Quadriceps Stretch on the right is pretty simple. Grab your ankle and pull it to your glutes (butt). If you have trouble standing on one foot. You can support yourself by holding onto a chair or counter. If your Quadriceps are too tight for you to grab your ankle, then wrap a towel around your ankle and use that to pull your ankle toward your glutes.  Hold each Stretch for 30-6- second and repeat 2-3 times.

Downward Dog

Downward Dog

The Downward Dog is rooted in Yoga. It’s a great full body stretch. It also helps to develop so strength and stability in the shoulders. This picture show the end position. To start you want to get onto you hands and knees, with your hands directly under your shoulders and your knees directly under your hips. This is the same start position I cover with Pointers in Tip #9

From that position lift your hips straight up to the ceiling. Keep your legs straight and press your heels into the ground. Now pretend that there is a string connecting your armpits to your ankles.  Shorten that string. This will help to open up space in your shoulders.

Hold for 30 to 60 seconds and repeat 2-3 times.




Add these four stretches to the stretches I covered in Tip #5. Do all eight stretches ad least once everyday. Twice a day is optimal. Watch the video below to learn more about how to correctly perform these stretches, enjoy and I’ll be back tomorrow with Tip #27



31 Days To A Much Improved You – Tip #17 Add 4 More Exercises To Your Resistance Training

Lunge - Start Position

Lunge - Start Position

Lunge - Finish Position


The Lunge is a great lower body exercise. Start with your feet about shoulder width apart, step back with one foot maintaining that width between your feet. Your feet will remain in place during a stationary lunge. You should have more weight on your front foot. You should be on the ball of your back foot with your heel pointing toward the ceiling. With your upper body tall and sternum lifted you are going to lower your hips and upper body straight down toward the ground. You do this by allowing both knees to bend. Stop before your back knee hits the ground. Return to the start position by pushing through the heel of the front foot. It’s important to move up and down and avoid the natural tendency to drift forward as you descend. Repeat with the opposite leg forward.



Lat Pulldown Start Position

Lat Pulldown - Finish Position

Lat Pulldown

The Lat Pulldown is a good upper body exercise that will help to strengthen your back. Grab the bar with an overhand grip with your hands slightly wider than your shoulders. Lean back slightly to avoid hitting your nose with the bar. Pull the bar straight down to your collar bone and squeeze your back. Return the bar to the start position. Avoid allowing your shoulders to elevate as you pull the bar down. Don’t pull the bar lower than collar bone level and avoid rocking back and forth as you perform the exercise.




Step Up - Start Position

Step Up - Finish Position

Step Up

The Step Up is great because it mimics an important daily activity, walking up stairs. It also helps with balance. Start with one foot on the floor and one foot on the step. Press through the heel of the foot that is on the step and stand all the way up before placing your other foot on the step. Perform all of the Repetitions on one leg then the other. In other words, leave the foot of what ever leg you are exercise on the step until the set (for that leg) is done. Then switch legs. Hold Dumbbell in your hand or use a higher step to increase the intensity of the exercise.







Arnold Press - Start Position

Arnold Press - Finish Position

Arnold Press

OK, this is called an Arnold Press because Arnold Schwarzenegger supposedly invented it. It’s basically a Dumbbell  Military Press, but with some shoulder rotation. This exercise will help to increase your shoulder strength. Hold the dumbbells at collar bone level with your palms facing your body.  Press the dumbbells to the ceiling while simultaneously rotating your palms 180 degrees, so they are pointing forward at the finish position. Return your hands to the start position






Add these for resistance training exercises to the four that I introduced in Tip #12. Do all eight exercises 3 times each week, always resting a day in between workouts. Check out the video below to learn more about how to perform these exercises correctly. I’ll be back tomorrow with Tip #18



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