By

Andres Matiz
Vincent Nguyen
Cynthia Muñoz
Andrew Robertson
Guide to Healthy Living

By
Andres Matiz
Vincent Nguyen
Cynthia Muñoz
Andrew Robertson
 iii

Table of Contents
Introduction .........................................................................................................................1

Chapter 1: Exercise ............................................................................................................1

Workouts for Women ............................................................................................................................. 2
Beginning .............................................................................................................................................. 3
Intermediate .......................................................................................................................................... 3
Advanced .............................................................................................................................................. 3
Workouts for Men................................................................................................................................... 2
Beginning .............................................................................................................................................. 3
Intermediate .......................................................................................................................................... 3
Advanced .............................................................................................................................................. 3

Chapter 2: Dietary Guidelines ...................................................................................13

Carbs / Fruits & Vegetables ................................................................................................................... 13
Dairy / Protein / Sugar, Salts & Fats / Water ......................................................................................... 14
Tips for Success ..................................................................................................................................... 15

Chapter 3: Emotional & Mental Health..............................................................13

Advice .................................................................................................................................................... 13
Meditation Techniques ........................................................................................................................... 13

Frequently Asked Questions .......................................................................................13

Index ..........................................................................................................................................13

Works Cited ..........................................................................................................................13

 v

Introduction
In today’s world of constant hurry and ever present fast food chains strategically placed for your
convenience, it’s easy to lose pace of your life and fall victim to the unhealthy vices of modern
society. This guide provides information of different level daily workouts designed for men and
women individually, as well as dietary information and emotional advice for the general well
being of the reader.
Fly Ch. 1
Chapter 1: Exercise
Workout Routines for Women
Beginners:
Monday: Cardio + Toning
 5 minute warm up on treadmill
 10 minute jog on treadmill
 5 minute cool down
 3 sets pushups
 3 sets lateral pull-downs (See Figure 1.1)
 3 triceps pushdowns with rope
 3 sets dumbbell front raises

Tuesday: Off
Figure 1.1
Wednesday: Cardio + Core
 5 minute warm up
 3 sets crunches on stability ball
 3 sets plank
 3 sets bent knee hip raises (See Figure 1.2)
 10 minute interval training on treadmill
 5 minute cool down

Thursday: Off
Friday: Cardio + Lower Body
 5 minute warm up on treadmill Figure 1.2
 3 sets stability ball squats
 3 sets forward lunges
 3 sets lying abduction (See Figure 1.3)
 3 sets lying leg curls
 10 minute jog on treadmill

Saturday: 30 minute brisk walk

Sunday: Off
Exercise 3

Figure 1.3
Intermediate

Monday: Cardio + Toning  3 sets

seated
 5 minute warm up on treadmill
calf raises
 20 minute jog on treadmill
 5 minute cool down
 3 sets lat pull downs
 3 sets incline dumbbell press
 3 sets triceps kickbacks on bench
 3 sets bicep curls on cable machine
 3 sets dumbbell lateral raises (See
Figure 1.4)

Tuesday: Off
Figure 1.4
Wednesday: Cardio + Core Sa
 5 minute warm up tur Figure 1.6
 20 minute interval on treadmill da
 5 minute cool down y:
 3 sets back extension (See Figure 1.5) 20
 3 sets bicycle crunches min
 3 sets straight leg raises on bench ute
s
Thursday: 20 minutes stationary bike stat
ion
Friday: Cardio + Lower Body Figure 1.5
ary bike Sunday:
 3 sets barbell side lunge Off
 5 minute warm up on treadmill
 10 minute jog on treadmill  3 sets barbell side
 5 minute cool down
 3 sets stability ball squats
 3 sets barbell side lunge (See Figure
1.6)
 3 sets bridges
Advance
Monday: Cardio
  5 minute warm up on treadmill  3 sets plank on stability ball
 20 minute jog on treadmill  3 sets kneeling rollout with ball
 10 minute stationary bike  3 sets crunches on stability ball
 10 minute elliptical trainer  3 sets reverse crunches (See Figure 1.9)
 5 minute cool down
Sunday: Off
Tuesday: Toning Upper Body
 8 minute warm up on treadmill
 3 sets dumbbell front raises
 3 sets bicep curls
 10 minute cool down on treadmill

Wednesday: Off
Thursday: Cardio
 5 minute warm up on treadmill
Figure 1.7
 20 minute jog on treadmill
 10 minute stationary bike
 10 minute elliptical trainer
 5 minute cool down treadmill

Friday: Toning Lower Body Figure 1.8

 10 minute warm up on treadmill

 3 sets dumbbell lunges
 3 sets plank on stability ball (See
Figure 1.8)
 5 minute cool down on treadmill

Saturday: Core
Workout Routine for Men
Beginners
Monday: Upper Body
 3 sets lat pulldowns

Figure 1.9
Exercise 5

 3 sets bench press

 3 sets dumbbell bicep curls (See
Figure 1.10)
 3 sets incline dumbbell press
 3 sets triceps pushdowns with rope
 3 sets dumbbell press

Tuesday: Off
Wednesday: Cardio + Core
 5 minute warm up
 10 minute interval training on
treadmill Figure 1.12
 5 minute cool down
 3 sets crunches on stability ball
 3 sets plank (See Figure 1.11) Figure 1.10
 3 sets bent knee hip raises

Thursday: Off
Friday: Lower Body
 3 sets stability ball squats
 3 sets seated calf raises
Figure 1.11
 3 sets seated leg extensions
 3 sets dumbbell lunges

Saturday: 30 minute brisk walk

Sunday: Off

Intermediate
Monday: Chest + Triceps
 3 sets triceps pushdowns with rope
 4 sets bench press
 3 sets incline dumbbell press
 3 sets dumbbell flyes (See Figure 1.13)
 3 sets triceps skullcrushers

Tuesday: Cardio + Core

  5 minute warm up
 10 minute interval on treadmill
 5 minute cool down
 3 sets crunches on stability ball
 3 sets plank
 3 sets bent knee hip raises
Figure 1.13
Wednesday: Back + Biceps
 4 sets lat pulldowns
 3 sets dumbbell bicep curl
 3 sets cable rows (See Figure 1.14)
 3 sets barbell curls
 3 sets pull-ups or assisted pull-ups

Thursday: Off
Friday: Legs
 4 sets smith machine squats
 3 sets stiff legged deadlifts
Figure 1.14
 3 sets seated leg extensions
 3 sets stationary dumbbell lunges
 3 sets calf raises

Saturday: Shoulders
 3 sets dumbbell press (See Figure 1.15)
 3 sets dumbbell shrugs
 3 sets dumbbell front raises
 Sunday: Off

Figure 1.15
Advanced
Monday: Chest  3 sets

 2 sets bench press warm up

 3 sets bench press (pyramid)
 3 sets incline dumbbell press
Exercise 7

dumbbell flues on stability ball

Tuesday: Off

Wednesday: Back
 3 sets pullups
 2 sets deadlift warm up
Figure 1.20
 3 sets deadlifts (See Figure 1.20)
 3 sets one arm dumbbell rows
 3 sets back extensions

Thursday: Legs
 2 sets squats warm up
 3 sets squats
 3 sets leg press
 3 sets dumbbell lunges
 3 sets standing calf raises

Friday: Shoulders
Figure 1.21
 3 sets military press
 3 sets lateral dumbbell raises
 3 sets dumbbell shrugs
 3 seats upright rows (See Figure 1.21)

Saturday: Arms
 2 sets barbell curls warm up
 3 sets barbell curls heavy
 3 sets triceps pushdowns with rope
 3 sets preacher curls
 3 sets skull crushers
 3 seats triceps kickbacks Figure 1.21

Sunday: Off
Fly Ch. 2
Dietary Guidelines 11

Chapter 2: Dietary Guidelines

Introduction
A large part of maintaining a healthy lifestyle is eating healthy. A healthy diet will provide your
body with the nutrients it needs to function, strengthen your immune system against future
diseases, and give you more energy throughout the day. There are many different food groups
your body needs, each with different suggested serving sizes.

Carbs
Healthy carbs are slowly digested and keep you full. They are also responsible for the regulation
of your body’s blood sugar and insulin levels. Bad refined carbs have the opposite effect,
digesting quickly and fluctuating your body’s blood sugar and insulin levels.
 Eat 6-11 servings of healthy carbs a day. One serving may consist of:
o 1 bread slice
o ½ a cup of oatmeal
 Replace bad carbs such as refined white flour or sugary cereal, with a variety of
healthy carbs such as oats or quinoa.
o Tip: Start out by mixing half of your usual refined carbs with some whole
grains so you can slowly become accustomed to healthier carbs.
 Look for “whole grain” or “100% whole wheat” labels on food. Some unhealthy
options can be deceptively labeled as “enriched”, “multi-grain”, or
“100% wheat”.

Fruits and Vegetables

Both fruits and vegetables are low in calories and high in nutrients. These foods provide your
body with the vitamins, minerals, fiber, and antioxidants that your body needs to function
properly.
 Eat 2-4 servings of fruit a day. One serving may consist of:
o 1 apple
o ½ a can of fruit
 Eat 3-5 servings of vegetables a day. One serving may consist of:
o 1 cup of raw spinach
o ½ a cup of steamed broccoli
 Eat an assortment of fruits and vegetables with bright colors. Brightly colored
fruits and vegetables are dense in nutrients, and eating a variety of these will
provide your body with many different nutrients at a time.
o Tip: A good way to eat more fruits and vegetables is to replace your usual
snacks of potato chips or candy with healthier snacks of grapes or carrots.
Dairy
Dairy products are rich in calcium. Calcium is easily absorbed and digested by your body and
increases bone health.
 Eat 2-3 servings of dairy products a day. One serving of dairy may consist of:
o 1 cup of milk
o 8 ounces of yogurt
 Avoid sugar loaded sources of dairy such as processed cheese and ice cream.
 Eat yogurt on a regular basis because bacteria found in yogurt aids digestion

Protein
Proteins provide your body with energy and help you grow. Low amounts of protein in your
body can reduce muscle mass, stunt growth, and weaken your immune, cardiovascular, and
respiratory systems.
 Eat 2-3 servings of protein a day. One serving may consist of:
o 3 ounces of meat (beef, pork, chicken, etc.)
o 1 egg
o ½ a cup of beans
 Find healthier sources of protein for your diet. Better protein options include:
o Low fat meats such as fish and turkey
o Low cholesterol options such as beans and nuts
 Manage your typical portion sizes of meat. Instead of making a meal focused
mainly on the protein, limit your portion to equal your servings of whole grains
and vegetables.

Sugars, Salts, and Fats

Eating foods with high levels of sugar, salt, and fat are unhealthy for your body. You only want
to eat these foods sparingly and in moderation.
 Limit excess sugars in your diet by replacing sugary drinks with sparking water
and lemonade. You should also buy unsweetened products and sweeten them
yourself to watch your sugar intake.
 Limit excess salt in your diet by avoiding processed foods.
 Limit excess fats by limiting greasy foods like French fries and potato chips.

Water
When your body does not have enough water, you become dehydrated. Dehydration will cause
drowsiness, fatigue, and headaches.
Dietary Guidelines 13

 Drink about 10 cups of water a day. If you get tired of plain water, you can
choose sparkling water, unsweetened tea, or coffee without cream.
o Tip: You can increase your daily intake of water by eating certain foods
with high water content such as watermelons and cucumbers.

Tips for Success

 At first, slowly establish your new healthy eating habits. Don’t try to change your
entire diet overnight. It takes time to get used to switching out your usual foods
for something different.
 Instead of spending time counting calories, focus on switching out junk food for
healthy alternatives. You don’t want to focus on eating less, just healthier.
 You don’t need to swear off certain foods entirely. Just make sure to treat yourself
in moderation.

USDA Food Pyramid

Fig. 2.1
Fly Ch. 3
 17

Chapter 3: Emotional Health

Take a Neutral Stance On Emotions
a) Separate yourself from the emotion and focus only on the emotion, i.e. instead of “I am
sad” instead focus on just “sad”.
b) This neutrality allows it to be easier to deal with negative emotions that hinder emotional
health.

Avoid Destructive Relationships

a) If a relationship does not help you grow or foster positivity, get rid of it.
b) Allow yourself to be surrounded by those who express positive emotions as this will in
turn affect your emotional health in a constructive way.
c) Avoid one way relationships with others where you put in more effort than the other,
these can lead to negative emotional consequences that prohibit emotional health.

Have Closure
a) When something ends such as a situation or relationship make sure that both parties have
proper closure.
b) Talk through the problems that caused the end of the situation clearing your mind of
negative thoughts.
Participate in Meditation
a) Meditation leads to has been show to improve self-regulation.
b) There are many different forms of meditation each of which provide distinct benefits to
emotional health.
c) Meditation has been shown to reduce stress and produce calming sensations beneficial to
emotional health.

One of the most basic meditation techniques is Zen Mediation, to practice this meditation
one must:
o Find a position that is most comfortable for you some examples are
 Burmese- Legs crossed with both feet and knees on the floor
 Half Lotus-Left foot placed on right thigh and right leg tucked
under
 Full Lotus- Each Foot is placed on opposite thigh
o Fold hands in “cosmic mudra
 Place dominant hand palm up
 Hold your other hand also palm
o Focus on the breath
 Clear your mind
 Count each inhale and exhale till ten then repeat
Index

o Meditate for increasing amounts of time

 Start at 15 minutes
 Increase as concentration increases

The Burmese Position

The Half Lotus Position

The Full Lotus Position

 19

Frequently Asked Questions

Do
 Write down your fitness goals. You’re more likely to stick with a program once you have
set some specific goals.

 Assess your current fitness level before starting an exercise program. By doing so, you’ll
be able to establish goals that meet your specific fitness needs.

 Consider talking with your health care provider before embarking on a fitness program,
particularly if you are struggling with a health condition such as diabetes or obesity.

 Always warm-up before your workout and cool down afterward.

 Don’t overdo it! Try doing too much at once and you’ll burn out swiftly. Slowly increase
the intensity of your workouts.

 Diversify your workout routine. If you do the same exercises day after day, you’ll quickly
tire and are more likely to skip workouts.

 Drink plenty of water before, during and after your workouts.

 Start small. Aim for just 10-15 minutes of exercise when you're just starting out.

Don’t
 Over-train. Your body needs time to recover in between workouts

 Skip breakfast. Eating breakfast will jump-start your metabolism and provide you with
the energy you need to get through the day.

 Skip stretching. Do it after every workout.

 Skimp on sleep. It'll give you the energy you need to focus on your exercises.

 Set unrealistic goals. A healthy rate of weight loss is 1-2 pounds per week. If you have 50
pounds to lose, don’t expect it to come off overnight--you’ll set yourself up for
disappointment.

 Work out randomly. Work out on a consistent schedule to maximize the benefits and help
you form the habit.

 Give up. Consider talking with a friend in times of discouragement.

Index

Index
Works Cited 21

Works Cited