If You Want Boomers...Increase Your Muscle Mass Chapter 7: BOOMERS. The Daily 8 Fitness Fusion Ageless Energy and Timeless Health Exercises Day 1 Fast Fitness Day 2 Strength Aerobics

IfYouWanttoLive,Move!

PuttingtheBoomBackintoBoomersElaineLaLanne

JaimeBrenkus

TableofContents

FOREWORD

ACKNOWLEDGEMENTS

INTRODUCTION

PARTONE:RENEW

Chapter1:BOOMERS.BeginAnew

BringBackyourBoom

BacktotheBasics

Chapter2:BOOMERS.Defined

JackLaLanneandtheModernizationofFitness

FitnessinAmericaThen

FitnessinAmericaNow

PARTTWO:RESHAPE

Chapter3:Boomers.MovingYourBody

MuscleLossinBoomers

BoomerFacts

8MinutesataTime

BeGratefulandHappy

TheStoryofIke&Mike

Chapter4:BOOMERS.TimeisonYourSide

DailyVictories

Watchyour‘Negative’Language

Chapter5:BOOMERS.ASelfieandaTapeMeasure

AfterburnEffect

Howtochooseyourweights

TaketheTalktest

HeartRateCheck

BeConsistent

RethinkYourDefinitionofExercise

FitnessRX

RoutinetoLean

Chapter6:BOOMERS.EarlyMorningSecretsofJaimeandElaine

Elaine’sMagic5WakeUpExercises

Jaime’sFIT3

7DaysWithoutFitnessMakesOneWeak

IncreaseYourMuscleMass

Chapter7:BOOMERS.TheDaily8

FitnessFusion

AgelessEnergyandTimelessHealthExercises

Day1FastFitness

Day2StrengthAerobics

Day3FloorFitness

Day4ChairFitness

Day5FitnessFusion

PARTTHREE:REFUEL

Chapter8:BOOMERS.EatinModeration

ModerationisKey

PortionPower

The“JaimeBrenkuseyeball”method

Snacks

Puttingthe“New”inNutrition

TheDownsize

CutCalories,ShedPounds

HowtoCut100Calories

LeanWaystoSlashandSmashCalories

CleanPlateClub

80/20LeanCart

Protien

Sugar

Healthy“WholeUnrefined”Carbs

NotSoHealthy“Refined”Carbs

Chapter9:BOOMERS.DiningOut

Arriving

Appetizers

Meal

Desserts

DiningIn:

Chapter10:BOOMERS.Recipes

8Ingredients…orLess

BREAKFASTRECIPES

LUNCHRECIPES

DINNERRECIPES

DESSERTRECIPES

APPETIZERRECIPES

Chapter11:BOOMERS.Habitscreated–liveschanged!

Listentowhatothersaresaying…

JackandElaine’sJourney

Copyright2018byElaineLaLanneandJaimeBrenkus

Theinformationinthisbookreflectstheauthor'sexperiencesandopinionsandisnotintendedtoreplacemedicaladvice.Beforebeginningthisoranynutritionalorexerciseregimen,consultyourphysiciantobesureitisappropriateforyou.

Elaine’sCoverPhotobySteveHaining

ISBN978-0-578-43543-5

AFOREWORD

llmylifeI’velookedforarolemodel…awomanIcouldemulate,holdtoahighstandard,whoIcouldlookupandknowwhichwaytogowhenthe

windsoflifeblewmeoffcourse.Mymom,Godresthersoul,wasanamazingwoman with a giving heart and a great laugh, but she outwardly fought herweight demons, had limiting beliefs about being an only child, and thoughtplaying small was playing safe. I always found that frustrating. MygrandmothersbothpassedshortlyafterIwasborn,andI’mtheoldestgirloftwoinmyfamily.Myfatherwasinnovative,aninventorandmagician.I learnedalot and dreamed a lot thanks to his coaching… but there was always anemptiness.A longing to find a femalementorwho held a torch. Perhaps, I’mbeingatouchdramatic,butbymywantingitsomuch…sheactuallyappeared!

In2002,when Ihad just turned42,afterhaving lostbothmyparentsat70 tocancer and diabetes, I delivered my 7-pound boy/girl twins; healthy, vibrantmiracles but they left me extremely overweight, saggy, feeling tired, andthinkingindespair,thatperhapsmytvhostingandfitnesscareerwasatanend.

Well, ifyou listenclosely, theysay,“WhenGodclosesawindow,heopensadoor.”

And just like that, while nursing my twins and having been out of the workcircuitforabout5months(Ihada65-inchwaistlineandballoonedfrom130lbsuptoa208),Igotacallfrommyagent.HeaskedifIwouldheadtoToronto,Canada to co-host a new Power Juicer infomercial with Elaine and JackLaLanne.

Myfirstinstinctwastojumpattheopportunity,thenIrealizednotonlycouldn’tIphysicallyjump,Ihadtroublejustgettingoutofbed.Theoffertoworkwiththemegafitnesscouplewasscheduledfor9weeksfromthen.Ihadachoiceandchancetoregain,ortoloseeverything.IGoogledJackLaLanneandmylifewasnever the same. I thought I had an ideaofwhohewas, I recognized thebluejumpsuit,hadseenhisnameonhealthclubsgrowingup,andIrememberedhiswhite dogs that mymother loved when she would work out with him in themornings.

And just9weeks laterafteran intensedetoxandfitness regime, I lostenoughbabyweight tobravea trip toToronto thatwould trulybe thegreatest turningpointinmyinfomercialhostingcareer.

WhenIfirstmetElaineandJackintheCanadiandressingroom,whatstoodoutwas their JackandJill relationship—how they finishedeachother’s sentences,

had an effervescent joy about them, and it truly seemed like they had beenfriends foryears.The first Juicer Infomercialweshot thatdaywasbasicallyaconversationaboutfood,nutrition,andlife.Mostlyunscripted—itwentontorunfor8years in80countriesandgrossedalmostabilliondollars in sales.Therewas an honesty and curiosity andwhile Jack had amassivemission to pitch,ElaineandIhadthetimeourlivesjuicing,laughingandenrollingtheworldintothevisionofhealthandfitnessnaturally.

Ihadthemostmagicaltime.JackandElainegottomeetmybabytwins,andtothisday,ourphotoisoneofmyall-timefavorites.

Iwouldraisemychildrenwith3oftheprinciplesIlearnedfromtheLaLanne’sthattrulyshapedourlivesfromthenon...

1. Ifman-made,don’teatit.

2. Exercise isKing, nutrition isQueen, put them together and you’ve got akingdom.

3. Tensecondsonthelipsandalifetimeonthehips.

Myfamilyhad thehonorofwakingupatElaineandJack’shouseonhis96thbirthday. In fact, we celebrated eight of his birthdays with him and Elaine. Iloved theway they lookedateachother,heldhands,andsang tooneanother.Imaginespendingfivedecadesgrowing,learning,andloving.

ButwhatdidElainedowhenJackleft?I’lltellyou.Shetookallthespiritandloveshehasandbegantotrulygiveitbackouttotheworld.Iknowshemissedhim, we all do—but she knows she has a mission left to do—and that is tocontinuetoinspireusall.Shewalksthewalk,andpracticeswhatshepreaches.Elaine isabeaconofsunshine,energy,andoptimism. Iambeyondgrateful tonot only haveworkedwith her, but to get close enough to be invited into herhome,herfamily,andherheart.

Ihadanespeciallytouchingmomentrecentlyinherhomewithmy15-year-olddaughterMakenna.Itwasmagicaltowatchthesetwo,whohavealmostan80-yeardifferenceinages,sittogetherandtellstories,laugh,andElainewasevenbraveenoughtoletmydaughterdrivehercar!Weatehealthyfood,talkedaboutthepowerof juicing,and thenElainehit thegyminherhomeandMakenna’sjawjustdropped.Awomanof92wasdoingpushups,legliftsandhangingfroma crossbar and doing stomach crunches!We are so blessed that she has onceagain agreed to put her secrets, tips and insights into a book. They say that“Youthiswastedontheyoung”—notinthiscase.Elaineistheembodimentofyouth and vitality and thankfully she shares about howwe too can attain andmaintainthatsameenergy.

ElaineLaLanneis truly theFIRSTladyoffitness,myrolemodelasamother,wife,spokesperson,andhumanbeing.I’mamuchbetterpersonfromnutritiontoattitudebecausesheisinmylifeandYOUwillbeamuchbetterpersonwhenyoureadherbookandfollowherlifelongprinciples. Butthisbookisnotjusthers, she has teamed upwith fitness and nutritional expert, JaimeBrenkus, intheirnewbook,“IfYouWanttoLive,Move!”.It’sexcitingbecauseitfocusesonhowquickandeasyit is,foranyone,atanyagetogetstarted—feelingandlookingbetter.Ageshouldneverbeareasontonotgetstarted.LikeJackalwayssaid,“Lifeisgreatwhenyou’reinshape!”.

LaLa,Iloveyou!

ForbesRiley

Author,lifestyleexpertandawardwinningTVhost(over15yearsashostoftheJackLaLanneJuicerinfomercials)

Jaime’sProgramswork…

Asasportsmedicinephysician,oneofthemostdifficultproblemsthatI'vehadtodealwithisweightloss.Obesityistrulyanepidemicinthiscountryleadingtomanyotherhealthproblems,includinghypertension,diabetesandlowbackpain.Unfortunately, there is no easy way to recommend weight loss to patients.Jaime'sprogramistrulythefinestweightmanagementprogramthatIhaveeverrecommended.

Itisprecise,accurateandextremelyeffective.Theprogramusessoundscientificprinciples to help people lose weight. I can recommend this program to anypatient without reservation and know that they will be treated with kindness,respectandconfidentiality.Theresultswillspeakforthemselves.

Dr.MichaelKellis

SportsMedicineDirectorGeaugaRegionalHospital,UniversityHospitalsofCleveland

WACKNOWLEDGEMENTS

ithout Jaime Brenkus, and Charles Calise and Evergreen Wellness, Iwouldn’tbewritingmyacknowledgements,fortheywereinstrumentalin

gettingmeonboardforthisbook.

IwouldberemissifIdidn’tmentionmyhusband,JackLaLanne,whowasmymentor,myinspirationandmyteacherandgavemetheincentivetochangemylifeattheageof27soIcouldliveaprolongedhealthy,life.

ToSandyVettel,oureditor,whokeptusonthestraightandnarrow.

Gale Rudolph: To my friend, nutrition and food scientist, Dr. Gale RudolphPH.D,CNS,FNS,whokeepsmeupdated.ShehasworkedwithJackandmeforover30yearssincegraduatingfromUCLA,inLosAngeles,andisalwaysthereformewhenIhavequestionsonnutrition.

ToForbesRiley, internationallyknownspokesperson,keynotespeaker,author,lifestyleexpert andawardwinningTVhost (over15yearsashostof the JackLaLanneJuicerinfomercials)forwritingsuchaglowingforwardforthisbook.

ToMariaShriver,whopromptedmetowriteforherSundayOnlinePaperthreethings thatwere instrumental in living a long productive life. I came upwith“MyARC”;Attitude,Resistance,andConsistency.

ToRickHersh,myagentwhourgedmetodothisbook.

Tomysupportersandthoseofyouwhohavegivenmeinputandcheeredmeon.

My sons,Danny, JonAllen andhiswifeLoraLaLanne, daughterDr.YvonneLaLanneandherhusbandDr.MarkRubenstein.

Denise Austin, Dan Isaacson, Kyltie and Brett Diggens, Sara Loven, JeanineVictor, Claire Townsley, Cara Jacobsen,Maia Sotelo, and for you the publicwhoIhavebeenintouchwiththroughmycareer.AspecialthankstoJohnOhandBrooksWachtel.

Ideeplythankallofyoufromthebottomofmy90-plus,“athletic”heart!

ElaineLaLanne

I want to thank my two favorite ladies, my loving wife, Teri, and mybeautifuldaughter,Lauren.Youbotharemydailydrivingforce.ThanksMomandDadwhocontinuetobeaninspirationtomeandaremybiggestfans.

Thanks to Charles Calise and Courtney Peffley, and the entire EvergreenWellness team for their shared vision to assist Baby Boomers in their mostvaluedpossession,theirhealth.Thankyoutooureditor,SandyVettel,foryourkeeneyeinmakingmecut,whenIwantedtokeep.

Special thanks toour favoritenutritionist andChef extraordinaire,DaniSpies.We'reprivilegedtohaveherscrumptious,cleananddeliciousrecipesinourmix.

And a special thank you to the LaLanne family. Without Jack andElaine's devoted dedication to the spirit of wellness and fitness, our industrywouldhaveneverbeenasprominentinpeople's lives.Theypavedthewayformeandeveryhealthandfitnessprofessionaltolivetheirdream.Withthisbook,I'm honored to be a part of that legacy. Working with Elaine this past yearexemplifieswhat true passion and lifelong faithfulness to your lifestyle reallymeans. Her energy is infectious. I couldn't keep up with all her ideas andcreativity.ItwastrulyanexperienceI'llneverforget.I'mforevergrateful!

JaimeBrenkus

HINTRODUCTION

ello,Boomers!!!

We’rededicating this book toyou soyou canget that old “boom”back.Withover100yearsoffitnessandnutritionexperiencecombined,weknewasweroundedthecornertoanotheryearandanotherphaseofourlives,weneededtowritethisbook,IfYouWanttoLive,Move!andshareourbestsecretsandtipswithourfellowboomers(andseniors!).We‘rekeyed-uptoshowhowyou,too,can enjoy abundant strength, energy, flexibility and endurance to live a long,productivelifewhichyourichlydeserve.Wefeelyouareholdinginyourhandsaprescriptionforagelessenergyandtimelesshealth.

Weare fitness andnutritionprofessionals.Asgood fortunewouldhave it,westumbleduponthesecretmany,manyyearsago(it’snotreallyasecret,asyouwilllearn)oflivingalifeofvitality,optimismandprimephysicalhealth.

Oneofuswasbornin1926,andtheotherwasbornin1961.

OneofuslivesonthewestcoastandoneintheMidwest.Oneofusisawoman,oneofus,aman.

One,asenior(fromthegreatestgenerationthateverlived),oneaboomer.

Onthesurface,itappearswedon’thavemuchincommon.

Infact,wehavealotincommon;themostimportantisthis:

We both have a passion for teaching others the right way to live fuller,richerlives!

Youcouldsayweboth‘talkthetalk’and‘walkthewalk’.So,letustalktoyouaboutanewbeginningandwalkyouthroughit!

This book is about how to dig deep to createmore energy, immense joy andbetterhealth.

It explores the intersection of fitness and aging, and ultimately answers thesetwoquestions:

Isthereasecretmagicpotionforlivinglonger?(yesandno)

Which ismost important, diet or exercise, for feeling younger and beinghealthier?(both)

Weputourbrainstogethertocomeupwithaplanforchangingyourlifeforthebetter.

In thisbook,you’ll learneasy, effectiveways todealwithdifficult challengeswe all face as we climb over the next hill, including low energy, increasingweightandsaggingskin,achybonesandjoints,irritability,andmelancholy.

Butourmainfocuswillbeonshowingyouhowmovingyourbodyandeatinghigh-valuefoodswillincreasetheoddsthatyourideintoyourgoldenyearswithenergyandvitality.

You don’t need a background in anatomy or physiology to use this book. Itsimplyweaves together information thatwe’ve learnedover the course of ourlives,andyoucanchoosethetoolspresentedherethatworkbestforyou.

The mind and body are fascinating subjects, but we haven’t attempted to becomprehensive here. Rather, we focused on simplemethods that have had aneffectonourclientsovertheyears.Differentthingsworkfordifferentpeople,sochoosetheexercisesandtipsthatworkbestforyou.

Awordofcaution,pleaseseekadvice fromamedicalprofessionalbeforeyoubeginanynewexerciseregimenordiet.

Finally, if we know one thing for sure, it’s that making small changesconsistentlywillleadtobigchangesinyourbodyandyourexperienceofdailyliving.

Rememberthis,whenyouchangeyourhabits,youchangeyourlife.

IfYouWanttoLive,Move!isanupdatedandsimplifiedprogramthatempowersyoutotaketherightactioneachdayonaconsistentbasissoyoucanrealizetherichrewardsthatarerightfullyyours–energy,strength,andrenewedhealth.

Thisbookisdesignedso thatyoucanquicklyaccess thenutsandboltsofourprogramandgetrighttoit.

Wehave laidout thisbook tobeaneasy (and illuminating) read. Ifyouneedmoreinformationandmotivation,wehaveincludedadditionalresourcesforthat,aswell.

Plus,weareheretohelpyoueverystepoftheway.Keepintouchwithbothofusatwww.exercisewithjaime.com.

Let’stakeacloserlookathowthisbookisorganized.

Thebookisdividedintothreeparts:

PARTI–ReNew(TheRightMindsetforBoomersuccess)PARTII–ReShape(TheMoveItsectionforBoomersuccess)PARTIII–ReFuel(EatingasFuelforBoomersuccess)

At the end of each chapter is a Borrowed Wisdom for Boomers section that

http://#

details important innerguidanceandwisdomfromboth JaimeandElaine.Wewillalsopresentsomehighlightedfactsthatyoumayfindhelpful.

Most importantly,wewantyou to letusknowhowyouaredoing.Won’tyouplease take some time to email either of us [email protected].

So,beforewebegin,let’stakeafewminutestoformallyintroduceourselves.

ELAINE-FirstladyoffitnessI am asked time and time again, “What is your secret to living a healthful,youthful life inyour90s?”Myanswerissimple,andIquotemylatehusband,JackLaLanne.“ExerciseisKing.NutritionisQueen.PutthemtogetherandyouhaveaKingdom.”

Mykingdomisexercisingregularly,watchingwhatfoodIputinmymouth,andmakingsureIamconsistentaboutit.

When asked to team up with the designer of the 8-Minute Abs and Bodyworkouts, Jaime Brenkus, for this book, I knew we had the samephilosophy. With all the talk and news coverage the boomers were gettingregarding studies that found theywere less fit than the last generation, Jaime,beingaboomer,wanted toput theBoomback in theboomers.Heapproachedmyagent,RickHersh,withhisideaandIwasonboard,notonlyfortheboomersbutforanyoneandeveryonewhowillreadthis.

Afterall, exercise isexercise, food is food,andmotivation ismotivation.Weare going to encourage you to incorporate movement into your dailylife by following our 8-minute workouts, as well as making super easy foodchoices daily.Wewant to put the boom back in your life. Jack helpedme, aformerjunkfoodjunkie,puttheboombackinmylife,andJaimeandIwanttoshareourknowledgewithyou.Keepinginshapeisreallyeasywhenyouknowhow!Areyouready?Weare!Solet’sgetstarted!

FormoreonthelifeofJackandElaineLaLanne,pleaseturntothebackofthisbook.

JAIME-(Designer)of8MinuteAbsseries

http://#

Ihavebeenathleticallmylife.Fortunately,stayinginshapehascomenaturallyto me. The first chance I had to help people with their fitness came in highschool,whereIwastheteamcaptainforourbaseballteam.

I was also given the responsibility to lead the team in our fitness regimenconsisting of basic calisthenics,weight training, and sprints (this, by theway,wasapredecessorofmyfutureprogramming).

I loved that gratifying feeling of knowing I was making a difference insomeone’slife.

This carried over to my college days, where I coined my healthy lifestyleroutine, which I called the 3-D system - discipline, dedication, anddetermination.

Whilemypeerswereoutpartyingandcarousing,Iwasgettingupat4:30inthemorning and hitting the gym, and then going to intern atChannel 8, anNBCaffiliate inTampa. Iwanted to be a sports anchor, however, I had a visionofbecomingafitnessstarbasedonmyknowledgeofthesubject,mydrive,andmyBS degree in Mass Communication. And I must admit, I had an affinity forbeinginfrontofthecamera.

Jaimeinhis20’s

In 1985, after college, I moved to Los Angeles, joined a gym, and wasdiscovered by a personal trainer there.He noticedmy peculiarway of circuittraining, where I would go from one machine to the other and interspersejumping jacksandcalisthenicsbetweensets. Icalled this“FitnessFusion”andlatertrademarkedthisroutineformyfranchise,Slim&Fit.

Mytraineraskedmetohelponeofhisclientswithhisworkout.Wow,Icouldn’tbelieve I was going to get paid for helping people get fit! That started mypersonaltrainingcareer.

Wejoinedforcesforthreeyears.However,Ididn’twanttobealittlefishinabigpond, so Imovedback toTampawhere I startedmyown fitnessbusinessandwhereIcouldexpandmyvisionwithproductsandTVfitnesssegments.TheTampamarketwasripeformyprogramming,whereIroutinelyappearedonTVandradio,andgainedafollowing.IknewIneededaformalbackgroundtobackupmy fitness goals, so in 1988, Iwas certified as aHealth Fitness InstructorfromtheAmericanCollegeofSportsMedicine.

Jaimeinhis30’s

ItwastherethatImadeaconnectionwithadirectorwhowantedtoproducethe8MinuteAbsvideosseries.

Andfromthere,Iamproudtoshare,wehelpedmillionsofpeoplelosemillionsofpounds(andinches).

By producing videos, I could see that I could helpmore people at once thandoingone-on-onetraining.So,IstartedtocreatefitnessvideosandIdesignedapopular one that resonated with a large number of people, called “8 MinuteAbs”.Itwasthefirsttimeanyonemarketedan8-minutevideo.Itwasdifferentthanthehour-longprogramsthatweresopopularuntilthen.

Itshowedmethat‘time’wasahugefactorinpeople’slives,andIinvestedthetimeandenergyincreatingmoreprogrammingbasedonthe“minutes”element.

Todate,the8Minuteserieshashadover50millionviewsonYouTube!

The8MinuteAbssuccessopenedthedoorstorealizeotherproductlinesandtochoreograph supermodelKathy Ireland’s two top ratedvideos,Body Specifics,andReach.

Iknewthatfitnesswasonlyonepartoftheleanequation,sowiththehelpofaregistered dietician from the Cleveland Clinic, we created a patented portioncontrolplatethathelpedhundredsofthousandsofpeople.

Jaimeinhisearly40’s

Sincemyfirstvideo,Ihavenowproducedover150fitnessvideosegmentsthatcanbecompleted in5,8,and15minutes intervals.MybackgroundinTVhasallowedmetoappearonvarioushomeshoppingchannelsincludingQVC,HSN,CanadianHomeShoppingandValueVision.

Afewyearsago,IhadthepleasureofappearingontheDr.OzShowasafitnessexpertfortheabs.Currently,IoperateLeanLiving,afitnessstudioinCleveland.

MybodystartedtotransformwiththefirstnutritioncourseI tookincollege.Istarted to experiment with my body on what foods would produce the bestresults.I’mnot20anymore,I’minmylate50s,andpeoplealwaysaskmehowIstaysoleanformyage.I’macreatureofhabits-goodhabits.Ihavedevelopedalean,toned,unintimidating,butattainablelook.Thetimingisperfectformetobringmyknowledgetobabyboomers.

JaimeinhisLate50’s

The idea that I could craft a program for those of us who are boomersinvigoratedme.

Ireachedout toJackLalanne’swife,Elaineat theirBeFitoffice inCalifornia,andasluckwouldhaveit,Elaineansweredthephone,whichisararity,shetoldme.

It’sironicthatI’mwritingabookwithElaine,sinceIoweplentyofwhatI’veaccomplishedtoherlatehusband,Jack.

Ihadachance tomeet Jack in2001 inChicago. Iwas introduced toJackandElainefromfitnesspro,DeniseAustin.Shesaid“HeyJack,thisisJaime.He’sthe8MinuteAbsguy.”

Jack thenproceeded togetme intoaheadlockandgavemea ‘nuggie’onmyhead,laughing,“That’swhat’swrongwithyouguys.Youonlythinkthere’sonebodypart.”Weallhadanicechuckle.Iwasthrilled.Ihadfinallymetmyfitnesshero.

Jaimeinhislate50’slivingaleanlifestyle

Jack’sautographphotohanginginJaime’soffice

Through the years, I’ve watched fads come and go. And, as I get older, I’mseeingthatwhatwedid40and50yearsagoisstilleffectivetoday.

I’vededicatedmylifetoservingyou.It’sgratifyingtomeknowingthatI’mabletohelpchangeyourlife.Mysolepurposeforgoingtoworkeverymorningistohelppeople liveahealthier lifestyle. It is trulymypassion tobeable toassistyouturnyourdesiresintorealitywithaworkableactionplan.

Elaine,whoappearedonJack’sshow,isinher90sandcanstilldoafullbodypush up. Imagine that! She must know something. Elaine is truly a walkingbillboardforhealth!

Whatever yourmotivation to changemight be –make nomistake - you’re ingoodhandswithElaineandme.Thankyousomuchforentrustinguswithyourhealth and body.Together,we’llmake sure that you succeed and live amorevibrantlifestyle.

Jaimeinhislate50’s,leadingbyexample

Iwanttocongratulateyoufortakingthefirststeptowardsahealthy,newyou.

Jaime

PARTONE:RENEW

“If you are going to conquer the force within you that isholding you back from being fit. First, you must have thedesire,thegoalinmind,andbelievewitheveryfiberofyourbeing you can conquer, because youare, not onlywhat youeat, but what you think! Above all, you are responsible foryourhealthandifyouarenotwillingtobehonestwithyou,believeinyou,anddevelopanewsetofrulesforliving,youwillfizzleoutandwasteaway.”

JackLaLanne

M

Chapter1:BOOMERS.BeginAnew

“Thebesttimetoplantatreewas20yearsago.Thesecond-besttimeisnow.”Chineseproverb

aybe you haven’t yet planted that seed.You’ve been busy.You’ve hadothermoreimportantmatterstotendto.(Hopefully,inreadingthisbook,

wecanconvinceyouthattakingcareofyourbodyisthemostimportantmattertotendto.)

What’sessentialisthatyoutakeadvantageofthetimeyouhaveNOW.

Whatifwecouldhelpyoufindthetime,startingwithonly8minutes,tobeginyourjourneyofatotalmind,bodyandspiritualtransformation,nomatterwhereyouareinyourlife?

Youdon’tneedtowaitforeverythingtobeperfectinyourlifebeforeyoumakeachangeforthebetter.Infact,ifwealldidthat,wewouldbewaitingforever.Nowistheperfecttimetodecidetoimproveyourhealthsoyoucanavoidandreduce chronicdisease andpain and improveyourmobility, stamina, rangeofmotion,yourenergy,andyourzestforlife.

BringBackyourBoomOur primary reason for writing this book for you is to prove thatwith just a little bit of time moving your body (8 minutes to start) and acommitmenttoeatinghealthy,youcanhelpyourselftoabrand-newlife.

Ifyouhavedreamedofreshapingyourbodyandcreatingaturningpointinyourlifewhereyouaredeeplysatisfiedwithwhoisstaringbackatyouinthemirror,we’reheretohelpyoudojustthat.Ourgoalistoputtheboombackintoyourstepandlife.

Wewantthisbooktoigniteyou,engageyouandempoweryou.Whetheryou’rea busy professional, trying to balancework and a personal life, or you are anexhausted,overscheduledparentorgrandparent,wecanassureyouthedaysofyo-yodiets, restrictedeating, andall ornothingexerciseprogramsare inyourrearviewmirror.

Doyou findyourself sayingyouwould love to get startedon a programverysoon,butthatmomentneverarrives?We’reallguiltyofprocrastination,andtoovercomethismindset,Elaine’slatehusband,Jack,wouldalwayscomebacktothesetwowords,PrideandDiscipline,whichhedefinedfurtherastakingprideinyourselfandhavingthedisciplinetocontinuallystayinshape.

There is never a perfect time to start eating healthier or start an exerciseprogram. It’s always tomorrow, nextweek, nextmonth or never. The time totakeactionisnow.Outofthe1,440minutesintheday,isn’titwisetoinvest8minutesinyou?

Weaskthatyoudon’t lookbackwardorforward.Eachdailyvictoryisall thatcounts.Bylivinginthemomenttoday,youwillgainthe‘motivationtraction’tomaketomorrowevenbetter.

Planttheseed,waterit,withsmallgoals,andwatchitgrow.

Whenpossible,visualizewhat thenewyouwill look like.Keep thatvision inyourmindasyougoaboutyourdailylife.

Make no mistake, this lifestyle prescription isn’t about will power, as youalreadyhaveit.Afterall,didn’tyouwillyourselftogetupthismorning,brushyour teethandgetdressed? It takesWANTpower!Youhave toWANTtobehealthierandstronger.YouhavetoWANTmoreenergy,WANTmorevitalityandWANTmoreself-confidence.

Wecanassureyouyourpersonalpridewillflourishwitheachcircuitofexerciseyouperform,eachhealthymealyoueat,andeachdailyvictoryyouaccomplish.Theselittlethingsyouchangetodaywillchangetherestofyourlife.

BacktotheBasicsBeforewetakethefirststep,let’sreflectonhowweviewourbodies.Often,wejudgeourselvestooharshly(fat,thin,tall,short,ugly,old,etc.),butifyoupausetodigdeeper,youbegintorealizeafewfundamentaltruths.

Yourbodyisinflux,constantlychanging.Notonlyphysically,butintheformofthoughtsandemotions.

Everything you do, every thought and emotion you have, impacts you on aphysiologicallevel,causingachainreaction.

Whenyoubegintoviewyourbodyasadynamiclivingforce,youbegintoseehowchangeispossiblewithonenewthought,whichcanleadtoonenewaction,whichwillopen thedoor toapowerful transformation. (Bottom line:whatwethinkchangeshowweact.)

Two tenetswhichwill support your healthy transformation aremovement anddiet,alongwithagoodnight’ssleep.

Move

WetitledthisbookafteroneofJack’smostfamousquotes,“Ifyouwanttolive,

move.”Themostimportantthingistogetcreativewiththewaysinwhichyoumove;takeawalkinthepark,walkyourdog,strollthebaby,cleanyourhouse,swiminapoolorlake.

Throughoutthisbook,wewilltalkaboutexerciseasawayofmovement.Butifyou take nothing else from this book, remember this:Move andmove often,withjoyandenthusiasm.

Diet

Therearemanyideasandtheoriesondiets.Simplyput,eatyourfoodintherightamount;foodthatdoesn’tcomeinaboxoracan.Jacksaidoverandoveragain,“Ifmanmadeit,don’teatit.”Eatvegetables,fruits,nutsandseeds,meats,eggsand fish. Shop at your local farmers market and make every effort to avoidprocessedfood.

BorrowedWisdom

~ONATTITUDEADJUSTMENT~

IthinkMayaAngelouhitAttituderightontheheadbyherquote,“Ifyoudon’tlikesomethingchangeit.Ifyoucan’tchangeitthenchangeyourattitude!”Anumberofyearsago,wereceivedaletterfromaviewerwhofeltshehadhitrockbottom.Herfavoriteuncledied,notonlyhercarbuttheroofonherhouseneededmajorrepairs,justonethingaftertheotherincludingthefactthatshethoughtherfriendshadletherdown.Shewassad,miserableandconstantlycomplained,andblamedherproblemsonothers.Asshetellsit,“ImadeeveryoneelsemiserablethenIheardyou,Jack,talkingaboutattitudesandthatyoucanchangebadonesforgoodones.ItookalookintomyselfanddecidedIjusthadtodealwitheverything.WhenIchangedmyattitude,mywholelifechangedaround.”

Thinkaboutpeopleyouknowwhohaveanegativeattitudeandnotehowtheyactandwhattheysay.Doyouwanttobearoundthem?Now,thinkaboutpeopleyouknowthatarealwayspositiveandhappy;personally,thosearethepeopleIwanttobearound.I’velearnedthathavingapositiveoutlookcanmakeallthedifferenceinyourlife.Remember,everyentrancehasanexitandifyouenteredintoanegativeattitudeyoucanalwaysexitandenterintoapositiveone.

Elaine

“Ifyouarearound“LaLa”foranylengthoftime,you’llfindthatherenthusiasmforlifeiscontagious.Shecandopushups,chinups;she’saterrific

golfer,andswimmer.Sheisalecturer,author,civicleader,andbusinesswoman;asuperwifeandgoodfriend.Tomesheislivingproofofallthata

womanshouldbe.”-JackLaLanne

TChapter2:BOOMERS.Defined

echnically speaking, a baby boomer is defined as a person born between1946 and 1964. The boomer demographic cohort is sandwiched between

theSilentGenerationandtheMillennials.

As of 2016, the number of baby boomers ranged from 74.1 million to 81.3million,dependingonwhetherthegenerationbeganwiththebirthyear1943or1946.

Asagroup,babyboomersaredebatably thewealthiest,mostactive, andmostphysicallyfitgenerationtoenterthisworld(onceuponatime…).

As they grew older, they joined the fitness revolution and became physicallyfit.However,astimemarchedon,career,procrastination,andmanyexcusesgotintheway.Consequently,theyfindthemselvesnowhavingtofightthe“BattleoftheBulges”.

Ifyoucanrelate,it’snevertoolate.THETIMEISNOWTOGETINSHAPE!

JackLaLanneandtheModernizationofFitnessElaine’s latehusband,JackLaLanne, laudedas the‘GodfatherofFitness’,andthefounderofthemodernphysicalfitnessmovement,clearlyhassomethingtodowiththewaythefitnessrevolutionbegan.

Jackenthusiasticallyusheredboomersintowhatwasconsideredbymanytobethegoldeneraofhealth.Hehelpedchangethepopularideathatexercisewouldmakeyoumusclebound.

LaLanne reachedmillionsof viewers throughTheJackLaLanneShow, whichdebuteddecades before JaneFonda andRichardSimmons ever arrivedon thehealth and fitness scene. His intimacy with his audience was arguably hisgreatestappeal.

Hewoulddoatrickbyblowinguphisbicepmuscle,havehisdog,Happy,sayhisprayers,androlloveror jumpoverJack’soutstretchedleg.Jackalsomadesurehe told theboomers togogetmommyanddaddyorwhoeverwas in thehousethat“Jackiswaitingforthemtocomeandexercise”.

Boomers were the generation that put “fitness” on the map. They were nostrangers to throwing frisbees on the beach, pumping iron at the gym, ridingtheirbicyclesacrossthehillsandvalleysoftheirhometowns.

Boomers didn’t take no for an answer and expected life to deliver to them in

grandfashioneverythingtheyaskedofit.

They moved their bodies and created movements. (Civil rights, anti-war,women’srights,andenvironmentalcauseswerethereasonstheymarchedacrossthemap.)

TheywerenotoldenoughtorememberanypersonaldetailsofWWII,butoldenoughtosecuretheprofitsofapostwarera.

But, lestwe forget,boomershad theirownwars todealwith.StagingprotestsagainsttheVietnamWar,fightinginit;ordodgersanddeserters,catchingtrainsandbusestoCanada.

Boomerswere a generation ofCoca-Cola andBeatlemania, Rock n’Roll andMotown, many who grew up watching The Brady Bunch, Batman, JohnnyCarsonandTheEdSullivanShow.

(Andasmentioned,TheJackLaLanneShow.)

Boomerssatintheirlivingrooms,watchingthenewsunfoldontheirblackandwhitetelevisionscoveringunforgettableeventssuchastheColdWar,theCubanMissileCrisis,theassassinationsofJFK,RobertKennedyandMLKJr.

Itwasn’tallgloomanddoom,however;Americawasaprosperingnation.Andto prove the undeniable power of the United States of America, PresidentKennedysetouttoshowtheworldwecouldflymantothemoonandbringhimsafelybacktoearth.

On July 20, 1969, televised broadcasts confirmed it to be true. Outside theApollo 11 lunar module, standing on the moon’s ancient cratered surface, infront of the camera held bymoonwayfarer astronaut BuzzAldrin, AstronautNeilArmstrongdeliveredtheseelevenimmortalwords:

“That’sonesmallstepforman,onegiantleapformankind.”

Americawasonthemap.

Arevolutionofsortshadbegun.

FitnessinAmericaThenInDecember1960,President-electJohnF.KennedywroteanopenlettertothepublicaddressinghisconcernsaboutthedecliningfitnessoftheU.S.population.TheessaywaspublishedinSportsIllustratedmagazine.

Inthiscoverstorytitled“TheSoftAmerican”,Kennedyexpressedhisconcernthat the lackof “physicalvigor”couldpossiblyput thenation inapositionofbeingunabletodefenditselfduringwarorprosperduringpeacetime.

“Physicalfitnessisthebasisofalltheactivitiesofoursociety,”Kennedywrote.“And if our bodies grow soft and inactive, if we fail to encourage physicaldevelopmentandprowess,wewillundermineourcapacityforthought,forworkandfortheuseofthoseskillsvitaltoanexpandingandcomplexAmerica.”

In1966(exactly30yearsafterJackopenedthefirstmodernhealthspa-whichwould later become the mega gym Bally’s) President Lyndon JohnsonestablishedthefirstPresidentialPhysicalFitnessAwards.

And then, in the90s, thegamechanger fitnessvideos arrived, ledbyFonda’s“feeltheburn”andRichardSimmons’“loveyourselfforallofyou”moves.

In1995,JaimecameontothesceneasAmericansbecamemoretimeconsciousand abs conscious, eventually reaching runaway success with 8 Minute Absvideos,helpingmillionsofpeopleachieveaslimmer,trimmer,tighterwaistline.

FitnessinAmericaNowThentheunpredictablehappened.

Boomers,oncethemostphysicallyfitgeneration,wentfromfittoflabbyalmostovernight.

Thiswasaninterestingturnofeventssincesurveysshowboomersareconcernedaboutmany aspects of their future. Looking forways to cut their daily livingexpenses,studiesshowtheyareshoppingforhealthierfoods,workingouttostayfit,andlookingforwaystocontrolthecostoftheirhealthcare.

According to the Centers for Disease Control and Prevention, over 36% ofadultsintheUnitedStatesage60orolderareobese.Thisnumberisexpectedtoriseasthebabyboomergenerationages.It’sestimated32percentofolderadultsgetnophysicalexercisewhatsoever.

That’swhywewantyoutoreshape.

BorrowedWisdom

~OnVISUALIZATION~

IbecameawareandstartedtolookbackonmylifeanditdawnedonmethatIactuallyvisualizedmycareerintelevisionwhen,in1949,televisionwasinitsinfancy.Iwassittinginmylivingroomwithabrandnew,small,blackandwhitetelevisionandpicturingmyselfonit.Atthattime,IwasdemonstratingRCA45recordplayersatdepartmentstoresinSanFrancisco.OnefatefuldayIwasscheduledtodemonstrateattheEmporiumDepartmentstorewhereLesMalloy,afamousdiscjockey,wasmakingapersonalappearance.HeoverheardmepitchingtheRCA45Recordplayertoallwhowouldlisten.MaybewhatcaughthisattentionwaswhenIansweredacustomer,“Noyoucan’tgetBingCrosby,”whowasoncompetitor,Columbia33/1/3Records,“butyoucangetPerryComoandhesoundsjustlikehim.”HeaskedmeifIwouldbeinterestedindoingashowwithhimonTelevisionandcanIhaveashowreadybynextTuesdayandhewouldgivemeleadstogetguestsforthe90minuteinterviewTVshow.Itookonegulpandsaidyes!!!!IfIhadn’tsaidyes,IwouldnevermetmyhusbandJackLaLanne.Myvisualpicturepaidoff.

InallofJack’sfamousswimmingfeatshewouldsaytome“Ialwaysvisualizemyselfcomingoutofthewater,evenwhenhegotcaughtinthepilingsonone

ofhisswimsfromAlcatraz,handcuffed,feetshackledandtowinga1000poundboat,hedidn’tgiveup,hekeptseeinghimselfcomingoutofthewater,missionaccomplished!”Hevisualizedalltheequipmentheinventedsuchasthewallpulleys,thelegextensionmachine,thesquatmachineandthefirstweightselector.Hisvisualization,believing,beingpositive,andahavingsenseofhumorwasakeypartofhislife.Jackwasalwayspositive.Idon’tthinkheknewthewordnegative.Idon’tthinkadayeverwentbywithouthearinghimsay,“Anythinginlifeispossibleandyoucanmakeithappen.”Icalledithis“mantra”whetherhewassigningautographs,lecturing,talkingtostrangers,tome,orhisfamily.

Elaine

PARTTWO:RESHAPE

A

You may look at thisinformation,and seeyour

time being devoured. But, staywith us and we will show youhow a little here and a littlethere will offer A LOT overtime.

Chapter3:Boomers.MovingYourBody

ccording to guidelines set by the American College of SportsMedicine,PhysicalActivityGuidelines forAmericans, you need to do two types of

physical activity each week to improve your health - aerobic and muscle-strengthtraining.

Adultsneedmoderate-intensityaerobicactivity(briskwalking)everyweekandmuscle-strength activities two or more days a week (those that hit all majormusclegroups:legs,arms,chest,back,shoulders,abs).

Adults’ exercise needs differ from youngerpeople because of theirmetabolism (the rateat which a person burns energy). MotherNaturehasawayofturningdownourbody’smetabolism. Because research shows thatevery decade starting at the age of 25, ourmetabolismdeclines.Additionally,whenyouexercise in your 50s, 60s, and70syoudon’tburnasmanycaloriesasyoudidduringyouryoungeryears.

Ourexerciseanddietregimenareadjustedasweage,therefore,it’sevenmoreimportanttofollowahealthylifestyle.

Youmustcomeupwithyourownreasonsforcomingonboardtheboomertrain.Anyreasonisagoodreason,aslongasit’syours.Itmightbetoloseweight,togain strength, to lower your risk of disease or improve yourmood, or itmaysimplybeyouaresickandtiredofbeingsickandtired.

Fortunately,wedon’thavetowaittomakechangesforthebetterandtocreateaturningpointinourlives.

Youhavethepowertochange.Rightthisveryminute.

Therehasbeenafast-growingbodyofevidenceinthelastseveralyearsthatlackofexercise–orsedentariness–isamajorriskfactorinhealth.It’sbeenlinkedtoheartdisease,cancer,andtoanearlydeath.

ArecentstudybytheAmericanJournalofClinicalNutritionfindsthatlackofexercisemayactuallybeevenmoreofariskthanobesityinearlymortality.

Lack of exercise may actually be even more of a risk than obesity in earlymortality!IfyouRest,youRust!

Researchshows,exercisecanextendyour life,nomatterhowinactiveyouare

now.

TuftsJohnHancockResearchCenteronPhysicalActivityNutritionandObesityPrevention,MiramE.Nelson,PhDsays“itdoesn’t takea lot tomakeamajordifference.”

Exercise can extend your life and the greatest benefits come from just gettingstarted.Nelson further asserts, “The less activeyouarenow, themorebenefityougetfromaddingevenasmallamountofexercisetoyourlife.”

Along with regular exercise, the next step is to adjust your eating habits.Becauseexerciseandnutritionareintimatelyconnected–whichwegetintolater–staytuned.

BorrowedWisdom

~ONPOSITIVESELF-TALK~

WeliketocallitNegativeMindEnemy.(NME=Enemy)Negativethoughtpatternscanleadyouinadownwardspiral,andcontributetoself-criticism,self-blame,andnegativeexpectations.NMEhappenstoallofus.Wehavetocreatepositiveself-talklanguageandredirectourselveswhenthenegativeexchangehappens.Negativethinkingtendstoerodeourabilitytoprogress.

Jaime

Whenyoubeginyourhealthyweightmanagementroutine,rememberthatthemaingoalistogetinshapeandtostayfit,notnecessarilytodropa

majoramountofweightallatonce.

And,itisNOTTOOLATEtokickintogear.

You have leaves blowing in your flower beds? Rake them. You have agrandbabyyoucanstrollinthestroller?Strollhim.Ifyouhaveapartneryoucanwalkacoupleblocks(ormiles)with?Walkwiththem.

Your brain needs exercise too. Exercise helps improve memory problems.According to the AmericanMedical Association (AMA), “Exercise improvescognitive[memory]functioninolderadultswithsubjectiveandobjectivemildcognitive impairment. The benefits of physical activity were apparent after 6monthsandpersistedforat leastanother12monthsafter [ourstudy]hadbeendiscontinued.”

“Reversetheagingprocess,onestepatatime.”-ElaineLaLanne

If you have been away from strength training for a long time, or abeginner,youcanbegintoreapthebenefitsatanyage.Thesooneryou

start,thebetteryourchancesofbuildingandmaintainingbenefitsthatwilllastalifetime.

Thebenefitsofstrengthtrainingarethereforyourchoosing;but,youmustbecommittedtotheprocesstowardsbetterhealth.Youmustchangeyourlifestyle.

Onceyoustopweighttraining,oranyformofexercise,yourbodywilladapttothat lack of demand. The result? Weakness and the downward-spiral effectcalledmuscleatrophy.

MuscleLossinBoomersFIXYOURFLABBY-SEAT-ITIS:Aswe age,we tend to losemuscle, andmuscle loss createsweakness.Resistance training, bodyweight exercises, andsufficientproteinintakehelptoputthebrakesonthisprogression.

Far too often we witness someone aging, sometimes many years before theirtime.Theybecomelessactiveforanynumberofreasonsorexcuses.

Manyofus(wrongly)thinkthisisanormalpartofaging.Wespeeduptheagingprocesswhenwestopmoving.Ourbodiesweredesignedtoworkandmove.

Youcanlearntodosomeexercisesandtakebackyourpower.

It’syourchoice!

BorrowedWisdom

~ONPERFECTION~

Ialwayssuggesttomyclientsthattheyaimforprogressoverperfection.

WhatdoImeanbythat?Letmeillustratewithanexample.

Ihaveseenfartoomanypeoplegiveuponthemselvesbecausetheysimplycouldn’tseehowmuchprogresstheyhadmadetowardtheirgoal(s).Whenaclientistemptedtothrowinthetoweltooearly,Ialwaystrytoencourageotherwise.Idothisbyremindingclients(overandoveragain,ifnecessary)thatouraimisnot100%perfection,ratheritis100%progress.Progressisagivenifaclientistakingtheactionsteps.

Iworkedwithoneclientwhohadlost2pantssizesoveraperiodofjust8weeks.Shewasclearlymakingprogress.However,hergoalwastodevelopaperfectbody,likeoneofthosebeautifulmodelsonthecoverofamagazine.Thisbecamehersoleobsession,andeachtimeshewasworkingoutshewouldcomment,“I’mnotthereyet.”Shedidn’ttakethetimetonoticethatshewas,infact,intheprocessoftransformation,whichistosay,sheWAStransforming.But,inhermind,shestilldidn’tmeetthisideaofperfection.

Anddespitehertransformation(shehadlostinches),sheconvincedherselfshewasfailing,andinlessthanathree-monthperiod,shequitwhenshecouldhavesimplyredirectedherself.HerNME(NegativeMindEnemy)won!Don’tletthathappentoyou.Focusonyourprogress.

Beingnegativecanalsodestroyyourself-confidenceandsendyourself-esteemintoafreefall,makingithardforyoutofeelgoodaboutyourself.Thisfrustrationleadstoadownwardspiralofdisappointmentanddisillusionmentwhichcancauseyoutofeelinadequateinmanypartsofyourlife.

Peopletakevariedroutestoreachthesamegoal,sofindthepaceatwhichyoufeelcomfortableandproceedfromthere.We’llbegivingyouoneortwonewskillstoimplementeveryday.Keepinmindthatsomeskillstakemoretimetomasterthanothers.

Forinstance,itmaytakesomepeopleawhiletolearnhowtoshopefficiently,yetforothersitmaytakeonlyonetriptothegrocerystore.Whateveryourrateofchange,pleasebepatient.Changinganyhabittakestime,determination,discipline,confidence,sacrificeandcommitment.We’renottellingyouit’sgoingtobeeasy,we’retellingyouit’sgoingtobeworthit!

JAIME

Today is a fineday to start your journeyonyourpath tobetter health. If youwish fora longer, independent,morecomfortable,andproductive life– toputtheboombackinit–wearebehindyou100percent!

BoomerFactsThe loss of strength and stamina attributed to aging is in part caused byreducedphysicalactivity.

Inactivityincreaseswithage.Byage75,aboutoneinthreemenandonein

twowomenengageinnophysicalactivity.

Amongadultsaged65yearsandolder,walkingandgardeningoryardworkare,byfar,themostpopularphysicalactivities.

Socialsupportfromfamilyandfriendshasbeenconsistentlyandpositivelyrelatedtoregularphysicalactivity.

Exercisehascountlessbenefits for thoseofall ages, includingahealthierheart, stronger bones and improved flexibility. For seniors, there areadditional benefits, like the fact that regular exercise reduces the risk ofchronicdiseases, lowers thechanceof injuryandcaneven improveone’smood.

Asweage,ourmusclemassbeginstodecrease.Whenweenterourforties,adultscanlose3-5%ofmusclemasswitheachsubsequentdecadeoflife.Muscleisanessentialcontributortoourbalanceandbonestrength;itkeepsusstrong.Withoutit,ourmobilityandindependencebecomecompromised.

Exercise is also a key for cognitive function. Scientists have found thatbrainneurons- thespecialcells thatperformall thenecessaryfunction tokeep you alive, aswell as help you think and improve yourmemory- allincrease after a fewweeks of regular exercise. In fact, some researchersfound that when individuals walk three or more times a week, theoccurrence of dementiawas 35% lower than those seniorswhowere notinvolvedinanytypeofphysicalactivity.

Regularexercisebyseniorsmaydecreasethetimeit takesforawoundtohealby25%.Also,ahealthy,strongbodycanbetterfightoffinfectionandmakesrecoveryfromillnessorinjuryeasier.

“Whenyoubuildorteardownahouseyouneeddifferentkindsoftools,right?Whatissodifferentaboutbuildingortearingdownyourbody,youalsoneedvarioustoolsbutdissimilarones.Thosedissimilaronesarethetoolsweare

referringto,tohelpyoubuildyourbodyintowhatyoudesire.”-ElaineLaLanne

Fitnessiscumulative!Alittlehere,alittlethere.Basedonlong-termdata,TheAmericanCollege of SportsMedicine, and other governing fitness bodies andexperts,foundthatyoucangainbenefitsbydoingshorterboutsoffitness.And,any movement that lasted longer than 5 minutes is considered a bout ofexercise!

“HewhohasnoTimeforhisHealthtodaywillhavenoHealthforhisTimetomorrow!”-JaimeBrenkus

8MinutesataTimeWearesurethatyoucanfind8minutessomewhereduringtheday.

Let’sdothemath.Ina24-hourperiod,youhaveexactly180ofthose8minutesegments.Canyoujustifyspendingoneofthosesegmentsonyourhealth?

And can you see that you will still have 179 segments left to accomplish somuchmore?

Byengaginginan8minuteadayregimen,youbuildaconsistenthabitofdoingsome sort of fitness activity. 8 minutes will establish a positive habit youcanbuildon.

Ofcourse,wewanttobeperfectlyfrankhere.Theultimategoalistoturnthose8minutesinto16,and16into24,andsoon.

BeGratefulandHappyBegrateful for yourwonderfullymadebody.Youhave eyes to see, anose tobreathe,amouthanddigestivesystemtoeatandeliminate,armsandhands tohugandlift, legstowalkandrun,andfeettostand.Wearetrulyfearfullyandwonderfully made. However, we need to keep that body in perfectly runningorderlikewedoourcars.Wemustoilourjointswithmovementandwholesomefood. Ifyouareembarkingona journey to reshapeandrenewyourbody,youmaywanttostartwithyourmind.

Keepadailyalogofyournegativethoughts,thenreplacethemwithapositiveone.

You’llhearthismorethanonce,that,“thoughtsarethings!”Writingdownyournegative thoughts isawayofhelpingyousnapoutofdenial togetmoving. Ifyouarecontentwitha lifeofnoexerciseandpoornutrition thenaskyourself,“Whatistheprognosisofmyhealthinthenext10years?”Timeflitsbyprettyfast the older you get, andwhat are you going to look and feel like then?Begrateful that it is never too late to begin to change. If you are having troublegettingmotivated and you are notmoved by the research that If youWant toLive,Movepresents,hereisalittlestorythatJackwrote,yearsago,inhisbook,RevitalizeYourLife,thatmightgiveyousomeincentive.

TheStoryofIke&MikeOnceupona time therewere twomiddleagedfrogs, IkeandMike,who liveduponagrassyknollabovesomedeeptractortracksonafarm.Althoughhewasoverweight, Ikewas contented, loved to snare asmany flies as he could, and

wasn’tmuchforjumpingaround.Ontheotherhand,Mikelovedtojumpandeathisfliessparingly,oftenjumpinginandoutofthedeeptractortracks.Bothspenttheirdayscroakinghappily.MikeandIkehaditmadeandtheyknewit.Onedaywhilereachingforafly, Ike losthisbalanceand landed in thedeep tractorrutwithaloudHummmph!Thereheremainedunabletoleapbackuptohisgrassyknoll.

Mikekeptyelling,“Jumpout,jumpout!”Ikeforlornlyshookhisheadandcried,“Ican’t,Ican’t,I’mjusttoooldandtooheavy,I’moverthehill!”SuddenlyheheardarumblingandlookingbackabigfarmtrackerwasrollingdowntheroadreadytocrushIketodeath,thecloserthetrackercameIketriedtoleapoutbutjustcouldn’tmove.“Isthis,”hethought,“myend?Andsoyoung.”Croakinginterror as the tractor came closer, he had to do something. He gave one lasttremendous leap and landed safely on the knoll. It happened so suddenly itamazed even him. He had lifted himself out of the rut. Mike was cheeringloudly,saying,“Youdidit,Ike,youdidit!Howintheworlddidyoudoit?”Ikeanswered,“IHADTO!”

Therearemanykindsofrutsinourlifeandmanywaysoffallingintothem,butthere isalwaysaway togetout.Most rutsareastateofmindandgettingoutdoesn’t always require desperation leaps. The first step is to change yourthinking.Ifyou’reinarut,don’tacceptit.Learntofightforyourlife.Therestofyourlifeisthebestofyourlife.

“Ifyouareinarutandoutofconditionforgiveyourselfandstartover.”-Elaine

BorrowedWisdom

~ONFORGIVING~

OnethingamongthemanyothersI’velearned,isthatIhadtolearntonotonlyforgiveothers,buttoforgivemyself.AsIlookback,I’vemademanystupiddecisions,butIhavemadegoodones,too.

NowifIkeepthinkingofthestupidones,whereisitgettingme?Onlythinkingofmorestupidonesandmakingmemiserable.Onlytogobackwardinstead

offorward.NowifIconcentrateonthegoodones,itgivesmeself-assuranceandthatIcanmakemoregooddecisions,andithelpstogivemeanoptimisticoutlookforthefuture.

Asachild,IwasshyandafraidtospeakupbecauseIthoughtmyopinionwouldnotbepertinent,norwoulditbeassmartandknowledgeableasothers.Throughtheyears,IfinallyknowwhoIam,andIhavelearnedthatIdohavesomethingtosay.Onceyouseeyourselfinthespectrumyoucanseeandunderstandothersbetter.

Elaine

BChapter4:BOOMERS.TimeisonYourSide

eforewegetintothenitty-grittyofyournewregimen,here’sasuggestionfor finding time for your 8-minute workouts.Write down on a piece of

paperanddivideyourdayintothreeparts:

WakingupthroughLunch

EndofLunchtoDinner

EndofDinneruntilyougotosleep

Howdoyou fill up thesehoursofyourday?For instance, youmay spend30minutesgettingreadyforwork,20minuteseatingbreakfast,havingyourcoffeeandreadingthepaper.Howmanyminutesdoyouspendtalkingonthephone?Shopping?Cooking?Takingnaps?WatchingTV?Socializing?Daydreaming?

Youwillbeable toseepatterns inyour lifestyleonhowyourvaluable timeisspent.Therehavetobe8minutesthatyoucanspare.

DailyVictoriesDon’tlookbackward-onlylookforwardtowhatyouvisualizeastheendresult.Youarenotlivinginyesterday,norareyoulivingintomorrow.Thismomentistheonlymomentyou’relivingin.Thisisthetimetoplantyourseedandbeginyour remodeling. Ifyoustart todaywith justa fewminutesofexercise, it is avictory.Lookforwardtoeachdailyvictory.

Your life is divided into24 separate 60-minute vignettes everyday.Howyouchoosetodivideyour“portions”willaffecteverypartofwhoyouare.

Remember, the process of changehappens daybyday,monthbymonth - themoreyoudo,themoreyoucando,andthenitbecomesahabit.Ifyouhavethismoment to start to do a little movement, and then a little bit more, itaccumulates,likeputtingmoneyinabank.Themoreyouputin,themoreyoucantakeout.Andthenitbecomesahabitinyourlife.Nowthat’sadailyvictory.

Withthisapproach,youwillnotfail.Nogoaliseverachieveduntilitfindsitsway intoyourdaily thoughts and actions.Then it becomes apart of you.ThelittlethingsthatyoucanchangeTODAY-willchangeyourlife,withoutturningyourlifeupsidedown!

BorrowedWisdom

~ONNEGATIVESTATEMENTS~

Stayawayfromhurtfulphraseslike:

Ican’tdothis,it’snotgoingtoworkIwon’tstickwithit,IneverdoThere’snoway,it’stoohardI’mtoofatIhatemythighsIhaveabigbuttIdon’thaveanywillpower

Negativestatementstoourselvesusuallystopouractionplans,sowenormallydon’tmoveforwardwithourpositive,leanhabits.WeneedtomakeaconsciousefforttoSTOPit-beforeitSTOPSyou.Planttheseedtosucceed!

I’mfullofenergytodayIfeelI’mtakinggoodcareofmyselfIamreallyproudofmyselfforeatingwellIamfollowingmydoctor’sadvice

Jaime

Watchyour‘Negative’LanguageWe’ve learned byworkingwith all body types and all ages thatmost peoplechoose to see the negative aspects about themselves, rather than the positive,especiallywhenitcomestotheirbodies.Thisonlydemolishesyourchancesforsuccess if you are prone to negative thoughts about yourself. First, be honest.Takeacloselookatyourthoughtsandseeifyoucanidentifywhatelementsareplaying a role in your battle with your body. You have the power, and can

changeandtransform,creatingahealthylifestyleNOW!Thatis,ifyouchooseto.It’salluptoyou!!

We’reconfidentthatwhenyouhavebuiltapositivehabitofengagingyourbodyin fitness, you are 100%more likely to make time in your busy schedule tocontinuethishabit.

YOUare the priority! Like anything else,wemake time for things that are apriorityforus.

Makeitaprioritytowakeupafewminutesearlierinthemorning,hopoffthesofa during the commercial breaks of your favorite TV show for a few armexercises.Or,squeezeyourexerciseintoacoffeebreakatwork.Inotherwords,youwillFindTime!

There’salwaystimetomakemovingyourbodyapriority.

Beforeyoubegin,hereareafewquicktips.

BorrowedWisdom

~ONREHASHINGTHEPAST(IUSTA)~

I’velearnednottotakethetimetorehashoversomethingthathasalreadyhappened.JackhadasignmadeforourhousewhichIhaveinthekitchen.“Yesterdayhasgone,tomorrowisn’thereyet,sotodayisthemostimportantdayofyourlife”.Ifyoukeeprelivingthepast,youliveinthepastandyoucan’tmoveforward.Icanstillhearhimsaying,“Don’tbea‘Usta’…I‘usta’workout,I‘usta’beingoodshape,butI’mtoooldtogetitback.”

Iustabeabletodo25pushupsbut…but,butwhat?IhavelearnedthatIcannotchangethepresent,Ihavetoacceptwhatcomesandtakethebitterwiththesweet.

Elaine

TChapter5:BOOMERS.ASelfieandaTapeMeasure

hefirstandthemostimportantstepintrackingyourfitnessprogressistakeapictureofyourselfevery4-6weeks.Thiswillhelpyouintrackingifyour

bodyistransitioningintherightdirection.It’smotivatingseeingyourprogress,nottomentionyournewwardrobe.

NumberONE: It’s important to take your bodymeasurements.Even if you’renot losingpounds,youwillbe losing inchesalloveryourbodyasyour figure“leansout”andfirmsupwithmuscles.Measuringyourbodytendstobemorereliablethanthescale.We’renotaskingyoutogetridofyourscale,buttobemoremindfulofwhat the tapemeasurereveals. It’snotabout thenumber, it’sabouttheSIZE.

Belowisachartthatshowsyouwhereandhowtotakeyourmeasurements.

Thisisthestartingpointonyourjourneytoahealthier,moreenergeticyou!

TapeyourBEFOREphotohereforEXTRAINSPIRATION!

Let’sMeasure!

Step1:

Choosea“before”snapshottopasteintothespaceabove,becausewewantyoutorememberwhereyoustarted.Days,weeks,andafewshortmonthsfromnow,you’llbeamazedathowfaryou’vecome.

Step2:

You’ll need ameasuring tape for this next part. Take yourmeasurements andrecordtheminyourpersonalchart.Werecommendyoumeasurenomorethanonceamonth,butatleastonceeachmonth.

Step3:

We’ve also provided spaces for clothing sizes. You may find that you havedroppedasize,sowewantyoutohavespaceforrecordingyourprogresswhen

youdobuysomething.

You’llbeamazedatwhereyouloseincheswhenyouloseweight.Often,watchbandsandringsneedadjustments.Somepeople’sshoesizeevengetssmaller.

Be sure you measure accurately the same way each time you measure yourprogress.Don’tpull thetapetootight!Skinshouldnot“bulge”at theedgesofthe tape. Standing in front of a full-length mirror when you measure can behelpfulformoreaccurateresults.

Don’tthrowyourscaleaway,we’veprovidedaspotforyourweight.

1. UpperArm:thewidestpartofthebiceps,onlyonearm

2. Bust/Chest:thewidestpart,acrossthenipples

3. Waist:midwaybetweenthebust/chestandthehips

4. Hips:thewidestpartofthebuttock,feettogether

5. Thigh-single:thewidestpartofthethigh

Now that you’ve taken your measurements, and before we get into yourremodeling,wewantyoutorealizethisiswhat’sgoingtohappentoyou….

AfterburnEffect

There’s a scientific term called Excess Post-exercise Oxygen Consumption,(EPOC). It’s the afterburn effect,which canhelpyouburnmore calories longafteryou’veworkedout.Thisispurephysics.Whenyourmusclesarestressedandstimulated,theygrowandgetstrongerandtheresultisthattheyburnmorecaloriesatrest.

Withourprogram,yourafterburnincreasesasaresultoftheconstantmovementand intensity of not resting in between exercises. Result: Your energy has toreturn to its restingstatewhichcausesyou toburncaloriesevenAFTERyourworkout is over. Remember, this is what Jack was referring to in his quote,“YourHealthAccountisLikeYourBankAccount.”

Themagicofstrengthtraininginachievingahealthybody,isthatyoucanburncaloriesnotonlywhileyouexercise,butalsoafteryouexercise.

Leanpeoplegetleanthisway,stayleanandputonmoremuscle.Useyourscalesparingly,toseeifyou’reonanevenkeel,yourSIZEmatters.You’llbelosingincheswhileyou’refirmingandtoning,butthescalemaynotbudgebecauseofallthosedefined,sculptedmusclesyou’renowwearing.Only8minutescanstarttochangeyourlife!

HowtochooseyourweightsWhenyoufirststartworkingoutit’sconfusingwhattodoregardingtheproperworkload,whetheritbeinagymorathome.“HowmuchweightshouldIuse?”is a valid question for someone just starting.You neverwant to hurt yourselfworkingout–norshouldyouifyoufollowthesebasicguidelines.

It’simportanttochooseaweightthatyou’recomfortablewith,andthatyoucansafelylift10-15timesforeachexercise.Alsochooseonewhereyoucangettheproperworkload. If youchoose aweight thatyoucanonly lift 3or4 times–that’s tooheavy–youneed togo lighter.On theotherhand, if youcan lift aweight 25 times, that’sway too light – and it’s not enough for themuscle togroworwhatwecallhypertrophy.

Asweage,anddon’texercise,ourlungcapacitytendstoshrink,anditbecomeshardertobreathe.Ourexerciseswillhelpkeepthelungsopen.Here’sasimplewaytogaugeyourexertionlevel:

TaketheTalktestWhileyou’reexercising,ifyou’regaspingforair,you’reworkingwaytoohardandneedtoslowitdown.

If you can recite the Gettysburg Address without missing a beat, then you

probably need to pick up the pace. However, if you can hold a normalconversation, then that’s about right.Keepup this steady stateof conditioningandcelebrategettingfit.

HeartRateCheckWhen you are working out, be sure to check with your doctor or healthprofessionalforanyreasonyoushouldn’tbetraining.Whenyouarebeginningitis important tonotoverdo.As Jack said, “MakeHasteSlowly”and theMayoClinicsays“buildintensitygradually.”Weagree!ManypeopleliketotaketheirHeartRatetoseeiftheyareworkinginasaferange.

Ifyoudon’thaveaccess toawearable techdevicewhichmeasuresyourheartrate(andabunchofothercoolthings), takingyourpulseisarelativelysimplematter.Youcantakeyourpulse rateateither theneckor thewrist.Theradialpulse(wrist)islocatedontheundersideofthewrist,inthelittlehollowonthethumbside.Don’t takeyourpulsewithyour thumb(ithas itsownbeat).Turnyour right or left hand, palm up, and gently but firmly place your first twofingers over the pulse point.When you feel it beating, count the pulse for 15secondsandmultiplybyfour,orcountto30secondsandmultiplybytwotogetyourrestingpulserate.

ElaineCheckingHerPulse

Ifyou’regoingtoengageinanintenseworkout,andyouwanttoseeifyou’reinasaferange,thechartbelowwillhelpyoustayinthatrange.

Here ishowyoufindyour targetHeartRatewhileworkingout.Startwith thenumber220,subtractyourage,andthatisyourmaximumpulserate.Nowtoseeifyou’reinyourtargetzone,yourbasetrainingpulserateis60to80%ofyourmaximumheartrate.Forexample:Ifyou’re50yearsoldsubtractthatfrom220andthatgivesyou170asyourmaximumheartrate.Nowtake60%ofthe170

and you have your minimum target range which is 102. If you took 80%, itwouldbe136beatsperminute.Youoftenseepeoplewhoarerunningorcyclingputting their fingersup to theirneckand taking theirpulse to see if they’re intheirtargetzone.

Our approach to fitness is sensible and painless. You don’t have to be abodybuilder,oramarathonrunnertoseeresults.

HEARTRATECHART

Mostpeoplehavebusyschedulesandshare thesamegoals.Theywant to loseweight,inches,and,firmandtonetheirbodies.We’reheretotellyouthatifyoucanworkoutwithus8minuteseveryday,that’salmostanhouraweek,notanhour a day – and it’s a great start.Remember, you don’t have to torture yourbodyinorderforyourbodytorespond.

BeConsistentWe want you to combine resistance and constant movement in the sameworkout,whichwill yield the best long-term, optimum results, in the shortestamountoftime.

RethinkYourDefinitionofExerciseIfyou’re truly strapped for time, rethinkyourdefinitionof exercise.Weoftengetstuckinthetrapofthinkingthatexercisemeansrunningorwalking3milesor working out for hours. However, that’s not the only way to think aboutexercise,thinkabout8minutesaday.So,ifyou’rebusy,andwhoisn’t?Don’tletlackoftimebeyourexcuse.Thereisalwayssomethingyoucando,evenifit’s a little bit at a time. Eight minutes goes a long way. To quote Jack,“Somethingisbetterthannothing!”

FitnessRXOnequestionweareoftenaskedishowoneprogressesonaprogramlikethis.Very simply, it’s predicated on the amount of exertion you are putting forthorit’stheamountofweightyou’reliftingthatwilldictateyourprogression.So,themoreeffortyouputforthcomesoutinyourvim,vigorandvitality.

So, the saying, “It never gets easier, you only get stronger,” is true. Are youreadytotakeaction?

RoutinetoLeanThese quick, consistentmoves set you up to start your day on the right note,realizingthatyou’vealreadyaccomplishedahealthyhabitforyourselfearlyinthemorning.

“Peopledon’tdieofoldage,theydieofinactivity.”-JackLaLanne

BorrowedWisdom

~ONNEGATIVETHINKING~

MynegativemindawakeninghappenedyearsagowhenIwasplayinginacloselycontestedgolftournament.Myshottothegreenlandedontherightsideofthesandtrap,whichmeantIhadgooverthedeepsandtraptolandmyballonthegreen,hopefullynearthepin.Myfirstthoughtwas,“IcouldlosethistournamentifIgointhetrap.”Oops!ThiswasacaseofNegativeMindEnergy!Myballnotonlywentintothetrap,butImissedthenextshotoutofthesand.

Needlesstosay,Ilostthetournament,butIdiscoveredsomethingaboutmythinkingpatterns.Ihadheardandwasawarethatthoughtswere‘things’butmybraindidn’trecognizethis.So,thenexttimeIplayedgolfItestedmyself.WhenIbelievedIcouldgetoverawaterhole,Icould.WhenIthoughtIcouldn’t,Imissed,andtheballsunkinthewater.

Thisexamplethatourwordsandourthoughtscanbecome‘things’hasstayedwithmeallmylifeandIhavetrainedmybraintobepositiveandeliminatethenegative.Whetheryou’reinagolfgameorthegameoflife,negativethinkingcaneithermakeyouorbreakyou!

Elaine

C

Chapter6:BOOMERS.EarlyMorningSecretsofJaimeandElaine

ore&More.Whenone thinksofcore,often thefirst thing thatcomes tomind is the core of the apple. Core is the nucleus, the tough part of

somethingthatholdsit together. Ourcoreconsistsof themusclesaroundourtrunk and pelvis. Core exercises train themuscles in your pelvis, lower back,hips and abdomen to work in harmony so that they can become strong andstable. Strong coremusclesmake it easier to do functional activities such asgolf,getanobjectfromatopshelforeventieyourshoes.Weakcoremusclescanleadtofatigue,lessenduranceandinjuries.Strengtheningcoremusclesmayalso help improve back pain. So, lets get started with some early morningexercises.

Elaine’sMagic5Wakeupexercises:TheMorning5

Startwiththese5moves:

1.Kneestochest:Grabbothkneesandbringthemuptoyourchest.Holdfor15seconds.

2.Bicyclethelegs:OneofJack’sfavorites...dothisfor15seconds.

3.Hamstringstretch:Keepyour legstraightandat90degrees,andgentlypullyourlegtowardsyou.Holdforacountof10eachleg.

4.Twisters:Keepone legstraightdownonbed-whileyouplaceyouroppositeleggentlyacrossandoverthestraightleg.Do2eachside.

Now,goandtacklethedaywithvimandvigor.

Welikerituals-forus,that’stheonlywayyoustaycommittedtoourprogram.

Jaime’sFIT3:EverymorningJaimestartshisdaywiththese3fitnessmoves:

5.Criss-crossyourarms:Atchestlevel,criss-crossarmsbackandforth.Do15times.

1.Doregularpush-ups,oronyourknees,orevenonthewall, ifneeded.Startwith20eachday.Dothemeverydayandthat’s600push-upsforthemonth.

PushUpsonKnees

PushUpsonWall

2.Do20squatstoworkyourlegsandgetyourheartpumping.20squatsadaygivesyou600squatstotoneyourlegsforthemonth.

Squats

3. Do horizontal Planks,modified on your knees, or up on your arms for 1minute. You can also by place your elbows on a table, leaning forward andholding.Thatgivesyou30minutesofABworkforthemonthtohelpyougetaslimmer,trimmer,tighterwaistline.

You can also use a chair for balance. Hit your behind on the seat on eachrepetition-likeyou’resittingup.

HorizontalPlanks

7DayswithoutFitnessMakesOneWeakThink about that saying.Make time for your program.We’ve found over theyearsifyoustartyourweekoffbyworkingoutonMondays,youkickstartyourhealthyweekahead.

IncreaseyourMuscleMassSomewomenareconcernedthatbyincreasingbonemass,theywillgetmuscles

ModifiedonyourKnees

UponyourArms

like aman, or likeArnold Schwarzenegger (or Jack).On the contrary, liftingweightswillloweryourchancesforosteoporosis,andwillgetyoulean,strong,trimandhealthy.Striveforatonedbody.

Manypeoplewho suffer from the lossof ahighamountofmusclemasson acalorie-restricted diet actually look WORSE because without exercise, themusclesbecomeweakandflabby.Howdisappointingisthat?So,thetendencyistogoback tooldhabits. Imagineyougoonadiet– restrictyour food intake,watchthescalenumbersdropdown,thenenduphatingthewayyoulook.Notagoodscenario!

Youmaylookslimmerandbetterinclothesafteryourrestricteddiet,butcheckyour mirror with all your clothes off – you will be able to see significantamounts of excess fat around various points of your body. Losing weight isquitedifferentfromlosingfatandthat’soneoftheproblemswithmusclemassloss,whichonlysetsyouupforafutureofinactivity.

Keep inmind, squeezing in only eightminutes of physical exercise perdaywillresultinhugebenefitstoyourhealth,giveyoumoreenergy,and

perk up your mood.More strength makes daily life easier, gives you betterbalance and fewer falls, strengthens the heart, andmakes you look and feelyounger.

Youalsowon’tbeaslikelytogainexcessbodyfatshouldyouovereat,becauseyouaregoingtobeburningitoffmorequicklythansomeonewithlessmusclemass. As mentioned earlier, a pound of muscle takes up less space than apoundof fat.Leanbodymassuses five times thecaloriesas fatmass.That’swhywe see people who lose two dress sizes or two pants sizes with a five-poundweightloss.Andit’swhywethinkitissoimportantyouareawarethatincreasingyourmetabolismisthemosteffectivewaytoburnfat.

BorrowedWisdom

~ONRECEIVINGCRITICISM~

Whencriticized,I’velearnedtolookintomyselfandifIfindaseedoftruth,Itrytobecognizantandimproveonthecriticism.Therearecertainhabitsthatweaccumulateaswegrowolder,andsomeareannoyingtoothers.Haveyoueveraskedafriendto

behonestwithyou,andallofthesuddenyou’reunhappywiththeanswer,andyoubecomeindignantandonthedefensive?Ifyoudon’tletyouregogetinthewayorgetdownonyourself,youcanletitgoandmoveon.Imperfectionsarepartofbeinghuman.

Elaine

TChapter7:BOOMERS.TheDaily8

heprogramthatwedesignedforyoucanbecompletedinONLY8minutes.Most exercises are performed for 40 seconds, which is approximately 15

repetitions(reps).Arepisthenumberoftimesyouperformaspecificexercise.Someoftheexercisesthatareperformedononesideofthebodywillbenotedby 10 repetitions or times each side.You’ll see photographs of each of theseexercises,soyoucanseewhatproperformlookslike.

*Beginners,moveatyourownpace–especiallywhenyou’rejuststartingout.It’sperfectlyokaynottofinishall40secondsor15repsatonce.Youwanttostartslowly,andbuildupyourstrengthandstamina.

Thisroutineiscarriedoutbyperformingasetofoneexercisefirst,thenmovingdirectlytoadifferentexercise,andthenanother,andthenanother,allwithlittleornorestbetweensets.Theideaistokeepyourheartrateelevated(seetableforheart rate target zones) so thatyou’ll continueburningamaximumnumberofcalories as you tone your muscles with resistance training and bodyconditioning.

Wewill let you know in parenthesiswhich body part eachmovementworks.There are 12 movements performed each day for approximately 40 secondswhichgivesyouatotalbodyworkoutin8minutes.

FitnessFusion

TheDaily8allowsyoutogetanoptimumprogramintheleastamountoftime. How? By “fusing” constant movement exercises with resistance

training.Youwillbeutilizingmultiplemusclegroups–inessence,workingouttwofitnesscomponentsatthesametime,withoutrestingbetweeneachexercisetransition.

Whywillthiswork?

The non-impact routine reduces the stress on your joints. It also greatlyimprovesyourpowerandendurancesimultaneously,makingyoustrongerandmorephysicallyfit—allthewhileputtingonleanmuscleandsculptingalean,healthyphysique.It’sawin/winproposition.

BorrowedWisdom

~ONEXERCISE~

IwasthinkingtheotherdayofwhatIhaveobservedwithmyfriendsthathadapositiveattitudeandarealzestforlife,thosewhoexercisedandthosewhodidn’t.Myfriendsthatremainedactivelivedalonglifeandsomearestillalive.Theonesthatdidn’texerciseanddidn’tcareaboutwhattheyputintheirmouthsdiedearly,ortheylivedlong,buttheyalwayshadanailmentandbecameveryweakandendedupinnursinghomes.Severallosttheirmemories.That’sonethingIhaveobserved.

Elaine

“Firstweinspirethem,thenweperspirethem.”-JackLaLanne

AgelessEnergyandTimelessHealthExercises

Day1FastFitness

1. Cardio -marching or jogging in place, jumping jacks, jumping rope, orthrowingpunches.Do40seconds.(heart)

2. PushUpsonWall-isliterallyaverticalpushup.Standinfrontofawallabouttwofeetawayfromitwithyourlegsspreadtoshoulderwidthapart.Leanforwardwithyourarmsextendedtoshoulderwidthandtryto touchyournosetothewallordoor.Do15repsortimes.(chest,shoulders,backofthearm)

3. ButtKicks- Place your hands on a chair, keep one leg straight and liftoppositelegsmoothlyupward.Nottoohigh.Do10repseachside.(buns)

4. SeatedAbTwisters:Sittingtowardtheedgeofachair.Placehandsbehindhead. Lift right knee toward left elbow -then lift left knee toward rightelbow.Alternatingtothecountof30reps.(absandlovehandles)

5. Lateral Raise- Start with the resistance at your side. Slowly raise theresistance out to your sides until they reach shoulder level. Your palmsshould be faced down, like your pouring tea. Your elbows should beslightly bent throughout this slow and controlledmovement.Do 15 reps.(outsidemiddleshoulders)

6. SideLunges-Standerect,handsonhips(orchairforbalance)lungetotheside.Makesurekneeslineupwithtoes.Stepbackrepeatfor10repseachleg.(hips,thighsandbuns)


8. BentOverRows-bending over at thewaist, knees slightly bent, extendboth arms downward then slowly pull them up towards your chest-smoothly.Do15reps.(upperback)

9. Tricep Kicks- Bend forward at your waist and bring the weight up bykeepingyourelbownext toyour torso.Slowlystraighten thearmoutandmakesurethatyoudon’tlockouttheelbowjoint.TheKEYistokeepyourelbowup for a full rangeofmotion.Slowand steadymovements.Do15reps.(backofthearms)

10. Jack’sOneArmDeadLifts-OneofJack’sfavorites.Standwithyourfeethip-width apart. With left hand behind your back, keeping right armstraight,slowlypickupaweight,whichisinfrontofrighttoe.Slowlyliftweight smoothlyup in frontof right legandasyoucome to the standingposition.Keepyour back straight and abs tight.No Jerking !Do 10 repseachside.(buns,backofyourlegsandlowerback)

11. Shoulder Press - Slightly bend knees, while keeping your abs tight andback straight. Hold weights just above your shoulder level. Keep yourpalms faced out. Press the resistance straight up until they’re almosttouching.Don’tlockoutyourelbows.Do15reps.(shoulders)

Day2StrengthAerobics



2. StandingRows–Slightlybendkneesandkeepyourbackstraight.Slowlyliftweighttochestheightandthenpulltheweightsbacklikeyou’rerowingaboat.Pullyourshouldersbackandkeepyourchestout.Trynot to leanback.Thisisasteady,controlledmovement.Do15reps.(firmsupthe“brastrap”lineandtheback)

3. PlieSquats-Standingup,placeyourfeet in the10o’clockand2o’clockposition.Slowlyloweryourbodyintoasquatpositionlikeyou’resittinginaseatandrepeat.Keepyourkneesinlinewithyourtoes.Do15reps.(buns,innerthighs,andbackoflegs)

4. BicepCurls-Standwithyourkneesslightlybent,abstight,andkeepyourback straight. Feet hip-width apart. Hold the hand-held weights on theoutsideofyour thighs.Slowlycurl theweightsup towardyourshoulders.Controlledmovement--don’tswingyourarms.Do15reps.(frontofyourarms)

5.Windmills-Armsstretchedout.Bendforwardat thewaist touchingyourright hand to your left foot and alternating by touching left hand to yourrightfoot.Do10repseachside.(waist,lowerback)


7. AlternatingLunges Standingwith your feet slightly apart – slowly stepwithrightfootforwardintoalungemovement.Don’tallowyourfrontkneetogopastthetoesandkeepthekneealignedwithyourtoes.Keepyourabstight –andback straight.Alternate legsby lunging forwardwithyour leftfoot–continuealternatinglegs.Thinkofthismovementlikea“fencer”intheOlympics.Do10repseachleg.(hips,buns,quadsandbackoflegs)


9. StandingTwisters – Standing.Bring your right elbow to your lifted leftkneeandthenreversebybringingyourleftelbowtoyourliftedrightknee.Keeprepeatingfor30reps.(core)

10. Tricep Presses: Beginwith arms at your side, holding aweight in eachhand, bring back both arms as far as possible, hold and release. Don’tswing.Do15reps.(backofthearm)

11. ReverseLunges-Werecommendusingachairforbalanceandsupport.

Standwithyourfeetslightlyapart.Slowlystepbackabout2-3feet.Bendbothofyourknees–andloweryourselfinacontrolledmovement.Don’tallowyourfrontkneetobendoveryourtoe.Do10repseachside.(hips,buns,thighs)


Day3FloorFitnessOn Knees –if you can’t get on your knees –please stand and do thesemovements

1. Modified Push Ups. On your hands and knees, slowly lower yourself -aboutthreeorfourinchesfromthefloor.Yourelbowsshouldbebentat90degrees. Keep your abs tight and your back straight throughout themovement,andgentlypushyourselfupwithoutlockingtheelbows.Do15reps.(chest,shouldersandbackofthearms)

2. BunsLifts-Onyourelbowsandkneesonthefloor.Extendonelegstraightandjustliftthatleguntilit’sparallelwiththefloor.Don’tliftuptoohigh-and don’t arch your back. Slowly lower and control the movements soyou’renotswingingtheleg.Do10repseachleg.(buns)

3. BicepCurlsonknees-Holdthehand-heldweightsontheoutsideofyourthighs. Slowly curl the weights up toward your shoulders. Controlledmovement--don’tswingyourarms.Do15reps.(frontofyourarms)

4. Planks -Do horizontal, modified on your knees, or Up on your Armsplanks.Extendbodyonfloor,upontoesandelbowsandholdpositionfor40seconds.(Abs)

HorizontalPlanks

ModifiedonyourKnees

UponyourArms

5. TricepPressesonKnees:Beginwitharmsatyourside,holdingaweightin each hand, bring back both arms as far as possible, hold and release.Don’tswing.Do15reps.(backofthearm)

6. SupermanPose-Lying on stomach, lift opposite arm and opposite leg atthesame timeandholdforacount.Alternatearmsand legs10repseachside.(lowerbackmuscles)

LyingOnYourBack

7. BridgesPelvicTilt-Lieonourback,kneesbent,armsandhandsstraightatyoursides.Nowliftyourhipsupoff thefloorso thatyouformastraightlinefromyourkneestoyourshoulders.Loweryourselfandrepeat15reps.(buns,backofyourlegs)

8. Crunches-Onyourbackwithyourkneesbent at 90degrees.Placeyourhands just behind your ears–this will ensure that you don’t pull on yourneck.Slowlyliftyourshouldersoff thefloor-youdon’thavetogouptoohigh.Do15repsslowandcontrolled.(abs)

9. QuadLifts-Ontheflooronyourback.Keeponekneebentat90degreesandstraightenyouroppositelegandliftitupuntilperpendiculartofloor(oras high as you can). Slowly lower your leg back to the starting position.

Tighten your abs to keep your back from arching.Do 10 reps each side.(frontofthighsandhipflexors)

10. Pullovers-Lie on bed, bench or floor. Extend the weight (held in bothhands)aboveyourheadkeepingyourarmsstraight.Lowertheweightdownbehindyourhead,pauseandslowlyraise theweightuntil it isonceagainperpendicular to thefloor.Makesureyoudo thesesmoothly,donot jerk.Do15reps.(back)

11. Scissors-Lieonbackonfloor.Spreadlegswideandcrossonelegovertheotherinarepetitivemotion.Keepyourabstight.Do30reps.(innerthigh)

Day4ChairFitness

12. Bicycles–Lyingonyourback–yourknees areupandbent at90degrees.Placeyourfingersbehindyourears-don’tpullonyourneck.Slowlybringyour knees into your chest –alternating each leg to opposite elbow –in apedalingmotion.Yourrightelbowgoestoyourleftkneeandleftelbowtotherightknee.Do30reps.(Abs)

1. Cardio - marching or jogging in place, jumping jacks, jumping rope, orthrowingpunches.Do40seconds.(heart)

2. PushupsonChair-Withyour legsplanted shoulderwidthapart,bendatthewaist,andgraspthesidesofthechair(thatisnotlikelytomoveasyouputpressureonit.)Loweryourheadandtrytotouchyournosetotheseatof the chair. Push back up and repeat 15 reps. (chest, back of the arms,shoulders)

3. ButtKicks-Placeyourhandsonachair,keeponelegstraightandliftlegsmoothlyupward.Nottoohigh.Do10repseachside.(buns)

4.Woodchops-Bendkneesslightlyandclasphandstogetherwithorwithoutaweight.Swinghandsuptothesideasfaraspossiblefeelingthetwistinyourtorso.Repeatfromsidetoside.Do10repseachside.(core)

5. DeadLifts (twoarms)- Standwith your feet hip-width apart. Slowly tipoverfromyourhipsandloweryourbodyasfarasyourflexibilityallows.Slowly raiseup.Keepyourbackstraightandabs tight.Don’t roundyourback.NoJerking!Do15reps.(buns,backofyourlegsandlowerback

6. DipsonChair-Sittingonachair,placingyourhandsnext toyourhips.Liftyourhipsoff thechairandslowlyloweryourbodyuntilyourelbowsare at 90 degrees and then lift yourself back up. Keep your knees bentthroughout the movement. However, if you’re advanced – you canstraighten your legs. Keep your body close to the chair when you’reloweringit.Do15reps.(backofarms)


8. OuterThighLiftsYou’llneedachair forbalanceandsupport.Standingupstraightslowlyliftyourlegstraightoutandlower.Keepyourabstightand your back straight. Try not to lean during the movement. Slow andcontrolledmovements.Do10repseachside.(outerhip)

9. BentOverRows-bending over at thewaist, knees slightly bent, extendboth arms downward then slowly pull them up towards your chest-smoothly.Do15reps.(upperback)

10. Squats-Your feet should be shoulder width apart. Your abs are held intight and your back is straight. Place your hands out in front about chestlevel.Slowlyloweryourselfintoaseatingposition.Makesureyourkneesdon’tgopastyourtoesandarealignedstraight.Do15reps.(buns,thighs,hamstringsandquads)

11. AbRaisesonChair-Sitonedgeofarmlesschair.Extendlegsoutinfrontofyou.Nowbringkneestogethertoyourchest,pauseandlowerlegsbacktofloor.Do15reps.(abs)


Day5FitnessFusion1. Cardio - marching or jogging in place, jumping jacks, jumping rope, orthrowingpunches.Do40seconds.(heart)

2. ChestFlysStanding:Withorwithoutweights.Placefistsinfrontofchestwith elbowshigh, extendboth armsout as far as possible and thenbringarms in and out like you’re hugging a tree. Do 15 reps. (outer chest,shoulders)

3. SideLunges-Standerect,handsonhips(orchairforbalance)lungetotheside.Makesurekneeslineupwithtoes.Stepbackrepeatfor10repseachleg.(hips,thighsandbuns)

4. Lateral Raise- Start with the resistance at your side. Slowly raise theresistance out to your sides until they reach shoulder level. Your palmsshould be faced down, like your pouring tea. Your elbows should beslightly bent throughout this slow and controlledmovement.Do 15 reps.(outsidemiddleshoulders)

5. Jack’sOneArmDeadLifts-OneofJack’sfavorites.Standwithyourfeethip-width apart. With left hand behind your back, keeping right armstraight,slowlypickupaweight,whichisinfrontofrighttoe.Slowlyliftweight smoothlyup in frontof right legandasyoucome to the standingposition.Keepyour back straight and abs tight.No Jerking !Do 10 repseachside.(buns,backofyourlegsandlowerback)


7. Triceps Overhead Extension Standing straight with your knees slightlybent and your abs held tight. Clasp both hands behind head, and extendyourarmsoverhead.Keepyourelbowsclosetoyourearsandslowlylowerweightsbehindyou–untilyourelbowsareat90degrees.Do15reps.(backofthearm)

8. PlieSquats-Standingup,placeyourfeet in the10o’clockand2o’clockposition.Slowlyloweryourbodyintoasquatpositionlikeyou’resittinginaseatandrepeat.Keepyourkneesinlinewithyourtoes.Do15reps.(buns,innerthighs,andbackoflegs)

9. BicepCurls-Standwithyourkneesslightlybent,abstight,andkeepyourback straight. Feet hip-width apart. Hold the hand-held weights on theoutsideofyour thighs.Slowlycurl theweightsup towardyourshoulders.Controlledmovement--don’tswingyourarms.Do15reps.(frontofyourarms)

10. AlternatingLungesStandingwith your feet together – slowly stepwithrightfootforward intoa lungemovement.Don’tallowyourfrontknee togopast the toesandkeep thekneealignedwithyour toes.Keepyourabstight –andback straight.Alternate legsby lunging forwardwithyour leftfoot–continuealternatinglegs.Thinkofthismovementlikea“fencer”intheOlympics.Do10repseachside.(hips,buns,quadsandbackoflegs.


PARTTHREE:REFUEL

“ExerciseisKing,NutritionisQueen.PutthemtogetherandyouhaveaKingdom.”

JackLaLanne

YChapter8:BOOMERS.EatinModeration

ourForkandSpoonwillbeyourBESTpiecesofFitnessEquipment.Wecandoplentyofdamagewiththosetwoweaponsofmassexpansion,thefork

and spoon. So, proper portions and proportions of your favorite foodswill beparamount.Noticewedidn’tsaydiet?

Oursocietyhasbecomeoverfed.Weovereatonadailybasisbecauseourfoodlandscape has changed. The world of fast food, restaurant food, preparedfood, andmammoth portions of foodmake it difficult to keep a calorie countwithinahealthyrange.Studieshaveshown,overthepastfewdecades,portionsizes of everything from pizza to bagels to soft drinks have inflated by anaverageoftwotofivetimesinAmerica.Result?Anexpandingwaistline!

“Whatyoueatinprivate,youeventuallywearinpublic.”

ModerationisKeySupersizing has become the norm at restaurants, not only at fast food houses.Weallwanta“bangforourbuck”soit’saneasymarketingtoolforrestaurantsto fill you up on starches (like bread, rice and pasta) while keeping theperceptionthatyou’regettingheapingplatesoffoodforyourmoney.

Ifarestaurantservedyouapropersingleservingofpasta-thesizeofyourfist-youmightnevercomeback.Wewronglyequatevaluetoportionsize,andthisattitudetowardsfoodgetsusintoBIGtrouble.

Our lifestylesarepartially toblame.Thinkaboutyourown life rightnow:Doyoueatontherun,eatatyourdesk,oreatinfrontoftheTV?Mostofustakepart in some, if not all, of these behaviors. Some eat out an average of fournights per week. Unless you have the budget to frequent nouvelle-cuisinerestaurants where portions are controlled, you’re being overfed impossible-to-eat, abnormal portions. This may sound unrealistic to you right now, but anappetizerisatruesensibleportionsizeforyourstomach.

We’reconvincedthereasonforthisportionproblemisthatwedon’tknowwhatasingleservingsizeofanythingshould looklike.Andyet,controllingportionsizes may be the single most effective thing you can do to promote lastingleanness!

Once you get a sense of proper serving sizes, you’ll be delighted with thechangesyouseeinyourbodyandthesatisfactionyoufeelinyourhealth.You’llfind that you can now control your weight, and balance your food budget,

withoutstarvingyourselfofnutritionbygoingonafaddiet.

BorrowedWisdom

~ONRELAXATIONVS.TENSION~

Lookingbackonmylife,I’vealwaysbeenonetotakeonalotofresponsibility.Consequently,itcausedalotoftension,plusdealingwithset-backsandpeoplewhoshirkedtheirduty,alotrestedonmyshoulders.Thejobsgotdonebutwithalotofstress.Ididn’tcomplain,butInoticedIreallydidn’tknowhowtoreallyrelax.Jackcouldrelaxanywhere,anytime.Evenwhenhewouldfilm10showsinadayafterdoinghisliveshowinthemorning,betweenshowshewouldfindatableandliequietlyonituntilthenextshow.Hisanswertorelaxingwashisworkouts.IstartedtodomoreworkoutsandIreceiveregularmassageswhichmadeallthedifferenceinmylife.Icontinueittothisday.

ELAINE

PortionPowerInstead of weighing or measuring cups and spoons try the “Jaime Brenkuseyeball”method for instantlymeasuring portions by just using your eyes andhands.

Jaime devised a patented portion-control plate, with the help of a RegisteredDietitianfromtheClevelandClinic.Inafewshortweeks,youshouldbecomeaportionexpertwho’sable to“eyeball”meals.We’ve found that it’s soeasy toportion your foods, instead of measuring so there is no need to weigh yourfoodsorusemeasuringcupsandspoons.Manyofusdon’thave timefor that.

This is so simple and can be applied to any food choices that youmake.Thefollowingvisualswerebasedontheplate.

The“JaimeBrenkuseyeball”methodThereisnoneedtoovercomplicateportions.Startbyusingyoureyesandyourhands.

Youhavethebestmeasuringunitwithinyourgrasp.Yes,yourhandisyoureasyportioncontrolplan.

Todevisealeanmealeverytime:

Yourpalmdeterminesyourproteinportions/3or4ounces

Yourfistdeterminesyourvegetableportions

Yourcuppedhanddeterminesyourcarbportions

Yourthumbdeterminesyourfatportions

Todevisealeanmealeverytime:

BorrowedWisdom

~ONMOTIVATION~

Sincewearefocusingsomeattentiononinspirationandmotivation,Iwantedtosharethiswithyou.WhileIwasincollege,Iwantedtodosomephotosforadsasamodel.IwastoldthatIwastooshortforthattypeofmodeling.So,Ipositionedmyselfasafitness/athleticcandidate,whereheightdidn’tmatter.Iwentonanddidover100adphotos,posters,bookcovers,andmagazinecoverswhileIwasinTampa,honinginonanattainablelook–notbodybuilding,buttonedforthesetypesofphotos.

Itsetthestageformetobelieveataverycorelevelthatoneshouldnever,evergiveupandalwaysbelievethatyoucandoanythingevenwhenthenaysayersthinkyoucan’t.Therearealwaysmorewaystobringingyourobjectivestofruition.

Whenyoucometoabumpintheroadandyouknowyoucan’tgooverit…justgoarounditandnevercompromiseyourdreamsandvision.

Jaime

Therefore, if you’re still eatingmost of the same foods youwere before, youshould be able to make fairly accurate est

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If You Want Boomers...Increase Your Muscle Mass Chapter 7: BOOMERS. The Daily 8 Fitness Fusion Ageless Energy and Timeless Health Exercises Day 1 Fast Fitness Day 2 Strength Aerobics