Exercise instructions with Audio and Music by Ellen Jean Barrier

Bring each knee up to the chest ten times slowly (do not straighten the legs)

Bring both knees up to the chest 
(you should feel your abdominal muscles tighten) Hold this position for thirty counts while deep breathing. (repeat several time)

While lying in this position, take three deep breaths and slowly lift yourself up to a sitting position, never let go of your knees. Slowly return to the previous position, and rock your body back and forth by using your hands to support your knees.

To help you with your exercise, I have put together my own personal exercise program. Dancing to the instructions on the video will help you to exercise all of your extremities. 

Attitude and confidence will determine success or failure in every goal we set before us.
To invest energy and time in a sound health and fitness program, with the goal in mind to finish with great success, is a positive attitude with confidence.
For many people, who are beginners in a weight management program; exercising and eating foods that are healthier than the things they normally ate prior to the program are now, a big challenge for them.
There are other adjustments that are needed to be made in order to have a healthy body;
The student needs to know that health and fitness involves the whole person (body, mind and spirit)
Therefore, personality traits should be involved, poor eating habits, lack of enough rest, smoking, and things that are not healthy for the body, would be addressed in a good health and fitness program.
Quitting the Program or Staying

For many people, having to change their way of doing things is too much of a challenge for them. They hate the workouts because it causes them to move muscles and joints in ways they are not comfortable with.  They hate the pain and soreness.  And there are those who refuse to follow instructions.  Some will give up, and quit the program, and some will continue to the end.
Those who endure the discomfort until they reach their goal have a healthier body that is in good physical and mental condition.  They feel great about themselves.
To maintain health and fitness or to be successful in reaching goals, the right attitude is to never quit.  Confidence is to keep the vision alive, by seeing a victory ahead that is worth fighting for.

Visit me for Recipes and so much more to complete your exercise and fitness program.
__ Ellen Jean Barrier
Author/Musician/Singer/ Songwriter
Product Consultant

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