Fitness, Enlightenment, Calisthenics, & Grace
THE UNIVERSE OF OPPORTUNITY
Fitness, Enlightenment, Calisthenics, & Grace
by Nathaniel H Duck
(Full body developmental program for guaranteed weight loss and maximum flexibility)
Recreate yourself for 2013. Your present state of mind, body, and spirit needs a makeover. If you consider yourself an under achiever, or overweight, or out of shape, then this is your personal intervention moment to begin your individual metamorphosis. Depression, anxiety, and stress are very common at the beginning of a new year. Physical exertion can be your vehicle that will put you on the turnpike of redevelopment.
Dstar Productions and executive director Coach Nathaniel H. Duck has developed this co-ed program for all ages.
Be dedicated to your commitment by not making excuses with your day to day schedule.
Each session is 50-60 minutes long, two or preferably three times a week (Mon-Wed-Fri) or (Tue-Thu-Sat) for maximum results.
- January – Fundamentals 1 – flexibility, strength, & endurance
- February – Fundamentals 2 – range of motion, body toning, aerobics
- March – Fundamentals 3 – limberness, muscle development, cardiovascular
Ch.1 – Chair exercises and stretching sessions.
Introducing Fundamentals 1 – flexibility, strength, & endurance sessions using a chair. Find yourself a sturdy steel framed chair that can handle your own weight capacity.
We will start our sessions seated. Feet should be flat and straight. Feet & knees are as wide as your shoulders, chest up, shoulders back, chin elevated. Please work on your posture. Your buttox should be seated in the middle of the chair. Please look up towards the ceiling lights. This is position A seated. In position A seated, we will begin by breathing in through the nose, out through the mouth. Please drop your chin, open your mouth as you exhale, four to five deep breaths. This oxygen is good for lung capacity and adding oxygen to your blood flow. This helps you to prepare for the vigorous activity.
Stretching – (Upper torso – chest, back, shoulders, & oblique’s)
In position A seated, feet should be flat and straight. Feet & knees are as wide as your shoulders, chest up, shoulders back, chin elevated. Please work on your posture. Your buttox should be seated in the middle of the chair. Please look up towards the ceiling lights. Begin by breathing in through the nose, out through the mouth. Please drop your chin, open your mouth as you exhale, four to five deep breaths. This oxygen is good for lung capacity and adding oxygen to your blood flow. This helps you to prepare for the vigorous activity. After we take our deep breaths, raise your hands with elbows straight, palms facing the floor, shoulder width high. Elevate your arms all the way up above your cranium, arms straight until your knuckles touch. Repeat this process slowly, 5 times for beginners (3 sets), 7 times for intermediate (3 sets), and 10 times for advanced (3 sets). Please allow yourself de- escalation time (cool down time) of 1 minute between each set.
Stretching – (Lower extremities – pelvic unit, legs, and feet)
Start with Position A seated. Feet should be flat and straight. Feet & knees are touching, chest up, shoulders back, chin elevated. Please work on your posture. Your buttox should be seated in the middle of the chair. Please look up towards the ceiling lights. Hands crisscrossed, fingertips touching your shoulders, elbows elevated at a 45 degree angle. Begin by breathing in through the nose, out through the mouth. Please drop your chin, open your mouth as you exhale, four to five deep breaths. This oxygen is good for lung capacity and adding oxygen to your blood flow. This helps you to prepare for the vigorous activity. In this seated position, you begin to rise up and down under control. Stand all the way up and sit all the way down. Repeat this process slowly, 5 times for beginners (3 sets), 7 times for intermediate (3 sets), and 10 times for advanced (3 sets). Please allow yourself de- escalation time (cool down time) of 1 minute between each set.
Stretching – (Upper torso -shoulders, back, chest)
Start with Position A seated. After you do your breathing routine, palms should be touching your knees, with elbows straight, looking up towards the ceiling, raise your left arm up slowly all the way towards the ceiling, elbows straight without stopping until you get above your cranium, slowly bring your arm down until your palm touches your knee with your elbow straight. Repeat the same process with your right hand and arm. Repeat this process slowly, 5 times for beginners (3 sets), 7 times for intermediate (3 sets), and 10 times for advanced (3 sets). Please allow yourself de- escalation time (cool down time) of 1 minute between each set.
Stretching – (Lower extremities – feel, ankles, calves)
Start with Position A standing. Feet should be flat, straight,& wide as your shoulders, hips slightly forward, chest up, shoulders back, chin elevated. After you do your breathing routine, using the support of the back of your chair, with both hands please look upward towards the ceiling. Raise your heels up and down under control to the highest point. Repeat this process slowly, 5 times for beginners (3 sets), 7 times for intermediate (3 sets), and 10 times for advanced (3 sets). Please allow yourself de- escalation time (cool down time) of 1 minute between each set.
Stretching – (Upper torso – shoulders, back, chest, & oblique’s)
Starting with position A seated. Please start with your feet set wider apart to maintain a good balance. After your breathing routine, raise your left or right arm above your cranium, elbow straight, palm should be facing your cranium, please look upward towards your palm. Lean your shoulders, chest, and back towards the opposite knee sideways for maximum effect. Stop leaning when you get to a comfortable position, count to 5. Repeat this process on the other side, left or right. Focus on control and balance. Please work on your posture. Repeat this process slowly, 5 times for beginners (3 sets), 7 times for intermediate (3 sets), and 10 times for advanced (3 sets). Please allow yourself de- escalation time (cool down time) of 1 minute between each set.
Stretching – (Lower extremities – pelvic unit, legs, feet)
Start with position A seated. After you do your breathing routine, with your eyes looking towards the ceiling, raise your left or right foot, straighten your knee, bring your foot and leg higher than the chair, hold this for 2-3 seconds. Bring your leg back down, bend your knee and place your foot flat on the floor again. Please maintain your balance and posture, stay under control, with slow movements. Repeat the same process with the other side of your body. If you started with your left side, you should end with your right side. Repeat this process slowly, 5 times for beginners (3 sets), 7 times for intermediate (3 sets), and 10 times for advanced (3 sets). Please allow yourself de- escalation time (cool down time) of 1 minute between each set.
Workout – (Calisthenics – chest, back, shoulders)
Start in position A sitting. After you do your breathing routine, pick up your dumbbells, 2 pounds for beginners, 3 pounds for intermediate, 4 pounds for advanced. Hand weights are vertical on your quadriceps (thighs), please look up towards the ceiling, drop your hands to your sides, palm facing palm. Squeezing your dumbbells, elbows straight, raise your fists to a 70 degree angle, right above your cranium. Under control, working your posture, this movement should be a sideward rhythmic movement. You’re touching the side of your chair and coming up above your cranium. A 1-2-3 count. 1 at the bottom, 2 at the top, and 3 back down to the bottom. Please repeat this counting process. Your emphasis should be on your posture and controlling the weight movement. Repeat this process slowly, 5 times for beginners (3 sets), 7 times for intermediate (3 sets), and 10 times for advanced (3 sets). Please allow yourself de- escalation time (cool down time) of 3-5 minutes between each set.
Workout – (Calisthenics – stomach, pelvic, lower extremities)
Start in position A sitting. After your breathing routine, pick up your small soft weighted exercise ball. 2 pounds for beginners, 4 pounds for intermediate, and 6 pounds for advanced. Place your small soft weighted exercise ball right behind your knee bone, squeeze with your quadriceps to hold in place. Please look up towards the ceiling, bring your feet as close as possible together. Feet should be flat, knees should be bent, the palms of your hands should be grasping the bottom and side of the chair, thumbs should be touching your hips. Elbows straight, sitting straight up to support your lumbar unit (lower back). Raise your knees up as high as you can to a comfortable height, your feet should raise 4-8 inches off the floor. Control this movement up and down. A 1-2-3 count. 1 at the bottom, 2 at the top, and 3 back down to the bottom. Please repeat this counting process. Your emphasis should be on your posture and controlling the weight movement. Repeat this process slowly, 5 times for beginners (3 sets), 7 times for intermediate (3 sets), and 10 times for advanced (3 sets). Please allow yourself de- escalation time (cool down time) of 3-5 minutes between each set.
Workout – (Calisthenics – stomach, pelvic, lower extremities)
Start in position A sitting. After your breathing routine, please pick up your flat elastic non handle exercise bands. Looking up towards the ceiling, put the band under your flat feet under your arches. Knees and feet are touching, pull back on the band and touch your hips with your fists. Make sure you have a firm grip on your flat elastic non handle exercise bands. As you lift your knees up, push your flat feet forward and straighten out your knees. Repeat the process back and forth out & back. Your knees and feet should be above the chair for maximum results. You never put your feet back down until the set is over. Bent Knee, straight knee, A 1-2-3 count. 1 at the bottom, 2 at the top, and 3 back down to the bottom. Please repeat this counting process. Your emphasis should be on your posture and controlling the band movement. Challenge yourself by holding your legs straight for a 3 second count and then bend your knees back. Repeat this process slowly, 5 times for beginners (3 sets), 7 times for intermediate (3 sets), and 10 times for advanced (3 sets). Please allow yourself de- escalation time (cool down time) of 3-5 minutes between each set.
Cool Down – ( Upper torso – chest, back, shoulders, & oblique’s)
In position A seated, feet should be flat and straight. Feet & knees are as wide as your shoulders, chest up, shoulders back, chin elevated. Please work on your posture. Your buttox should be seated in the middle of the chair. Please look up towards the ceiling lights. Begin by breathing in through the nose, out through the mouth. Please drop your chin, open your mouth as you exhale, four to five deep breaths. This oxygen is good for lung capacity and adding oxygen to your blood flow. This helps you to prepare for the vigorous activity. After we take our deep breaths, raise your hands with elbows straight, palms facing the floor, shoulder width high. Elevate your arms all the way up above your cranium, arms straight until your knuckles touch. Repeat this process slowly, 5 times for beginners (3 sets), 7 times for intermediate (3 sets), and 10 times for advanced (3 sets). Please allow yourself de- escalation time (cool down time) of 1 minute between each set.
Cool Down – (Lower extremities – feel, ankles, calves)
Start with Position A standing. Feet should be flat, straight & wide as your shoulders, hips slightly forward, chest up, shoulders back, chin elevated. After you do your breathing routine, using the support of the back of your chair, with both hands please look upward towards the ceiling. Raise your heels up and down under control to the highest point. Repeat this process slowly, 5 times for beginners (3 sets), 7 times for intermediate (3 sets), and 10 times for advanced (3 sets). Please allow yourself de- escalation time (cool down time) of 1 minute between each set.
Cool Down – (Upper torso – shoulders, back, chest, & oblique’s)
Starting with position A seated. Please start with your feet set wider apart to maintain a good balance. After your breathing routine, raise your left or right arm above your cranium, elbow straight, palms should be facing your cranium, please look upward towards your palms. Lean your shoulders, chest, and back towards the opposite knee sideways for maximum effect. Stop leaning when you get to a comfortable position, count to 5. Repeat this process on the other side, left or right. Focus on control and balance. Please work on your posture. Repeat this process slowly, 5 times for beginners (3 sets), 7 times for intermediate (3 sets), and 10 times for advanced (3 sets). Please allow yourself de- escalation time (cool down time) of 1 minute between each set.
Nutritional Values Monthly Endeavors
Unhealthy Foods – The 2013 edition of the Merriam-Webster’s dictionary defines unhealthy as: not in good health; sickly; diseased; dangerous; bad; and risky. There a lot of foods that fall into this particular category. Weight loss has many different elements, a lot of different definitions, and various interpretations. Every time you turn on your computer, watch tv, or listen to the radio, there is a media frenzy that tries to sell you on thousands of different weight loss methods. The bottom line is that you are a gladiator competing in the universe of opportunity against the six major weight loss opponents.
- Alcohol
- Nicotine
- Caffeine
- Sugar
- Sodium
- Yeast
If your goal is to live a healthy lifestyle & to raise your physical fitness level from where it is today towards a more gratifying tomorrow, this is your competition. Self- discipline is the key. As you look at this list, ask yourself, how many of the six weight loss enemies are present in your lifestyle? For example, if only 3 out of the 6 affect you in your day to day, you’re halfway to living a more productive healthy lifestyle. For the first 3 months of 2013, we would like you to take 2 of the six elements that you deal with daily, pick 2 days out of the week, and eliminate them from your nutritional intake totally. This is your nutritional challenge for 2013.
To raise your individual physical fitness level, your success depends on diligence and being consistent for this New Year.
Filed under: Healthy You! Articles