Lord, I thank You for Your continuous support of our program. Thank You for always being there for us. In Jesus' name. Amen
Greetings Soldiers. There is no change. Keep up the good work..
1) Pray
2) Find a comfortable spot
3) Do 15 situps, with your hands interlocked behind your head and keep your feet posted on the floor as much as possible. (Remember to breathe)
4) Do 12 pushups
5) Do 20 crunches (lay on your back with your legs about 10 inches off of the floor and knees bent. Place your hands across your chest, on your shoulders or behind your head. Use your abs when coming up, not your neck.)
6) Lay flat on your back, with hands behind your head. Lift your legs up in the air and pedal as if you were on a bicycle for 3 mins. Rest and then do it for another 3 minutes
7) Do 10 jumping jacks(if you are able)
8) Stand straight up with hands on your hips. Turn your upper body(torso) to the left and turn to the front. Do this 10 times and then stop. Then turn your upper body to the right 10 times and then stop. Wait 15 seconds and repeat. (Tighten your abs while doing this exercise but remember to breathe)
9) Go on a brisk walk for 10 minutes or jog in place.
10) Drink at least 8 glasses of water today
11) Drink at least one glass of milk(if you are able)
12) Take vitamin
13)Stretch out on the floor and get into push up position. Bring yourself up and then lower yourself down as if you are doing a pushup. Stay on the lowered position with your stomach tightened for 15 seconds and then release. If you are able do it twice
14) Lay flat on your back. Lift your legs up about 2 inches from the floor, hold for 10 seconds and relax. Repeat 3 times. Also good for the abs.
*Note* These exercises are in no particular order. It's good to do all of the exercises first before you go on the walk or jog.
Menu
If you havent already, try and eat a boiled egg in morning
Also try and add a tuna salad to your daily diet. (Lettuce, tuna, almonds, fruit flavored vinegar, a touch of ceasar dressing) Very good
** For all of you soda/pop drinkers, please try and cut down. i.e, if you are used to drinking 2 sodas/pops, drink 1 instead
I havent recently learned that adding hot dogs to your diet(no more than 2 a week) is good for you. Just a little bit of info
Greetings Soldiers. There is no change. Keep up the good work..
1) Pray
2) Find a comfortable spot
3) Do 15 situps, with your hands interlocked behind your head and keep your feet posted on the floor as much as possible. (Remember to breathe)
4) Do 12 pushups
5) Do 20 crunches (lay on your back with your legs about 10 inches off of the floor and knees bent. Place your hands across your chest, on your shoulders or behind your head. Use your abs when coming up, not your neck.)
6) Lay flat on your back, with hands behind your head. Lift your legs up in the air and pedal as if you were on a bicycle for 3 mins. Rest and then do it for another 3 minutes
7) Do 10 jumping jacks(if you are able)
8) Stand straight up with hands on your hips. Turn your upper body(torso) to the left and turn to the front. Do this 10 times and then stop. Then turn your upper body to the right 10 times and then stop. Wait 15 seconds and repeat. (Tighten your abs while doing this exercise but remember to breathe)
9) Go on a brisk walk for 10 minutes or jog in place.
10) Drink at least 8 glasses of water today
11) Drink at least one glass of milk(if you are able)
12) Take vitamin
13)Stretch out on the floor and get into push up position. Bring yourself up and then lower yourself down as if you are doing a pushup. Stay on the lowered position with your stomach tightened for 15 seconds and then release. If you are able do it twice
14) Lay flat on your back. Lift your legs up about 2 inches from the floor, hold for 10 seconds and relax. Repeat 3 times. Also good for the abs.
*Note* These exercises are in no particular order. It's good to do all of the exercises first before you go on the walk or jog.
Menu
If you havent already, try and eat a boiled egg in morning
Also try and add a tuna salad to your daily diet. (Lettuce, tuna, almonds, fruit flavored vinegar, a touch of ceasar dressing) Very good
** For all of you soda/pop drinkers, please try and cut down. i.e, if you are used to drinking 2 sodas/pops, drink 1 instead
I havent recently learned that adding hot dogs to your diet(no more than 2 a week) is good for you. Just a little bit of info
