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Stretching exercises should only be performed after a thorough warm up is conducted. A thorough warm up will prepare your muscles for the following stretching exercises by increasing blood flow, which in-turn increases the delivery of oxygen and nutrients to the working muscles. A thorough warm up should consist of light physical activity for about 10 minutes and result in a light sweat.

Perform each stretch gently and slowly and avoid any bouncing or jerky movements. Stretch only to the point where you can feel tension in the muscle group and never stretch to the point of pain or discomfort. Breathe slowly and deeply while performing each stretch.

After reading the description and viewing the accompanying picture on the next page move your body into the stretch position and hold each stretch for 20 to 30 seconds. Relax for 10 to 15 seconds between each stretch and perform each stretch 2 to 3 times. Where appropriate, stretches should be done on both sides.

Click Here To See a Sample Stretching Routine



This plan is moderate in carbohydrate and balanced between lean protein and healthy fats. Incorporating this type of balance into your daily meal plan will increase satisfaction and reduce hunger between meals. Since there is an emphasis on fresh produce and low fat dairy choices, overall calcium and fiber requirements are met. Use this menu as a guide, swapping low sodium items for those listed when available. This plan may be used in the maintenance phase of many low carbohydrate diets. At this level, the weekly cholesterol average is over the 300 mg dietary allowance. As always, you should consult with your doctor or a registered dietitian if you have specific health concerns.

Click Here To See a Sample Nutrition Plan

To see a sample of a detailed exercise program click on the following link:

Click Here To See a Sample Exercise Plan



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