tag:blogger.com,1999:blog-42677693912467872332024-03-10T20:23:48.294-07:00Fit Lowe Coaching Fit Lowe Coachinghttp://www.blogger.com/profile/00015238700166302625noreply@blogger.comBlogger36125tag:blogger.com,1999:blog-4267769391246787233.post-6564058511890533432018-05-08T16:46:00.000-07:002018-05-08T16:46:20.768-07:00Leg Workout<iframe width="560" height="315" src="https://www.youtube.com/embed/FGkGN50TakI" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>Fit Lowe Coachinghttp://www.blogger.com/profile/00015238700166302625noreply@blogger.com0tag:blogger.com,1999:blog-4267769391246787233.post-53913566675043030782018-04-25T17:43:00.001-07:002018-04-25T17:43:22.756-07:00Proud Partnership with Fitness Forum Physical Therapy Today April 25, 2018 Fit Lowe Coaching LLC signed a contract with Fitness Forum Physical Therapy of Annapolis and Excellens AquaCare Physical Therapy LLC as a independent performance trainer Fit Lowe Coaching LLC will bring performance training to Fitness Form Physical Therapy utilizing the equipment of the facility.<br />
<br />
Fitness Forum Physical Therapy is a physiotherapy clinic that promotes rapid recovery through use of aquatic therapy, dry needling and trigger point release. They treat patients with numerous physical impairments and needs across the Annapolis, Maryland Area.
Fit Lowe Coaching LLC is proud to be a contractor with such an established company, being able to reach out and help more people lose weight and gain life.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio9Zs-lFhsJwey-OhMr2v4qMPPeF_YlNs8hxRUONXoffLp1aOKnKkCxaMGqlwaeNLH1A_atVKATRVloHVoIi5COvPCiqrGX2I5qzDJ6gXRVqsrNOjJchsSof8S4Krkk_FyX1O5u6JRwaSV/s1600/fitness_forum_pt_pic.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="138" data-original-width="234" height="236" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio9Zs-lFhsJwey-OhMr2v4qMPPeF_YlNs8hxRUONXoffLp1aOKnKkCxaMGqlwaeNLH1A_atVKATRVloHVoIi5COvPCiqrGX2I5qzDJ6gXRVqsrNOjJchsSof8S4Krkk_FyX1O5u6JRwaSV/s400/fitness_forum_pt_pic.png" width="400" /></a></div>
Fit Lowe Coachinghttp://www.blogger.com/profile/00015238700166302625noreply@blogger.com24tag:blogger.com,1999:blog-4267769391246787233.post-80205974133862576562018-04-17T05:35:00.000-07:002018-04-17T05:35:18.351-07:00Fit Lowe's Morning Motivation 1<iframe width="560" height="315" src="https://www.youtube.com/embed/vYNCfbfpYQA" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>Fit Lowe Coachinghttp://www.blogger.com/profile/00015238700166302625noreply@blogger.com2tag:blogger.com,1999:blog-4267769391246787233.post-71537686814505113442018-04-16T07:02:00.001-07:002018-04-16T07:02:08.726-07:00Outdoor Training <iframe width="560" height="315" src="https://www.youtube.com/embed/0sA4FmlzGbw" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>Fit Lowe Coachinghttp://www.blogger.com/profile/00015238700166302625noreply@blogger.com0tag:blogger.com,1999:blog-4267769391246787233.post-27270320027131705462018-04-16T07:01:00.002-07:002018-04-16T07:01:21.416-07:00Booty Building Workout <iframe width="560" height="315" src="https://www.youtube.com/embed/SIxeCSj8yeY" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>Fit Lowe Coachinghttp://www.blogger.com/profile/00015238700166302625noreply@blogger.com0tag:blogger.com,1999:blog-4267769391246787233.post-23360140453244078032018-04-16T07:00:00.002-07:002018-04-16T07:00:21.374-07:00Pushup Progression <iframe width="560" height="315" src="https://www.youtube.com/embed/Kqql4VWf9j4" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>Fit Lowe Coachinghttp://www.blogger.com/profile/00015238700166302625noreply@blogger.com1tag:blogger.com,1999:blog-4267769391246787233.post-49461133430704327192018-04-16T06:59:00.000-07:002018-04-16T06:59:10.566-07:00Lat Pulldowns <iframe width="560" height="315" src="https://www.youtube.com/embed/c2aT1NTVPTM" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>Fit Lowe Coachinghttp://www.blogger.com/profile/00015238700166302625noreply@blogger.com0tag:blogger.com,1999:blog-4267769391246787233.post-16806185653629359052018-04-16T06:47:00.001-07:002018-04-16T06:47:26.148-07:00Barbell Rows/ Dumbbell Back Fly's <iframe width="560" height="315" src="https://www.youtube.com/embed/ov0HYhTfVCM" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>Fit Lowe Coachinghttp://www.blogger.com/profile/00015238700166302625noreply@blogger.com0tag:blogger.com,1999:blog-4267769391246787233.post-20085862131328540242018-04-16T06:44:00.001-07:002018-04-16T06:45:26.951-07:00Preacher Curls <iframe width="560" height="315" src="https://www.youtube.com/embed/A7irytI7L0s" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>Fit Lowe Coachinghttp://www.blogger.com/profile/00015238700166302625noreply@blogger.com0tag:blogger.com,1999:blog-4267769391246787233.post-67471856979779966612018-03-06T05:04:00.002-08:002018-03-06T05:30:23.633-08:00Client Log #4 - The Holy Father Today's client of discussion is a Catholic Priest in Annapolis, Maryland, in his late 80's from the Virgin Islands. The client and I have been working on improving his balance and core strength. During our training sessions Father would often tell me stories about racism in St Thomas and stories of when he attended seminary to become a priest. According to the Holy Father, black in St. Thomas were just as segregated against as black in the United States. He would tell me that, once a week, the black boys and white boys would stand on opposite sides of the road and throw stones at each other for an hour and when they were through, they would shake hands and say "see you next week."<br />
<br />
The Holy Father told me that he had attended seminary at 14, leaving St. Thomas and moving to the United States. According to the Holy Father, there were no seminaries in St. Thomas during that time. He attended seminary in Pennsylvania for fourteen years where he would study classes in philosophy. catholic morals, latin, exorcisms, history, and bible studies. The Holy Father explained that in that day seminaries were built in isolated areas away from the secular community. He told me that when he was in seminary school he hadn't seen a girl in ten years. He would also share with me stories of his journey to the Holy Land, Jerusalem and Egypt. He expressed his amazement as seeing the Red Sea and eating fish from the Sea of Galilee. The Holy Father spoke about his encounters with both the Pope John Paul I and Pope Francis when he visited the Vatican. According to the Holy Father, Pope Francis was a very humble man who would give our rosaries to those who would visit him. He also always paid for his own hotel stay and dining. One day, my client tells me, that on one of his visits to the Vatican, during Mass, he was invited by a nun to meet Pope Francis.<br />
<br />
Every year the Holy Father and his church would take a charity trip Mexico to help the poor by giving 500 loaves of bread and 500 fish to each family, a miracle that was performed my Jesus in the Bible. He spoke of an earthquake that happened several years earlier that devastated the country and how his church offered assistance.<br />
<br />
The Holy Father is another client that I could speak to for hours and learn from. I am hoping that one day I could get him to bless a rosary for me.Fit Lowe Coachinghttp://www.blogger.com/profile/00015238700166302625noreply@blogger.com0tag:blogger.com,1999:blog-4267769391246787233.post-38040113686345536282018-03-05T18:17:00.004-08:002018-03-06T05:05:11.298-08:00Client Log #3 -The Professor The client that I'll describe to you next is in his mid 60's. He is a college professor as the University of Maryland College Park. We have been working with him on balance in the sagittal and transverse planes. He has a passion in American Colonial and Civil War history. During our training sessions we often discuss his travels to Yorktown as well as other battle sites during the colonial and civil war era. At the University of Maryland he teaches Research and Library Database. On one occasion he presented me with a autograph copy of his scholarly work on religion and philosophy.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg19SO7ko9jBevxZRPvPMPy22e2dzDmOiggIkWTLferxXuHrco3O9XYdp-Pqtx2Preie8Y5fB73ROk2bgkHiYa6QUBdxcpMfIhBz-QtWZyqCtNM3Yug2YFFI9KCmqvJjJf7_27pd6qfsv5t/s1600/IMG_1435.jpg" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg19SO7ko9jBevxZRPvPMPy22e2dzDmOiggIkWTLferxXuHrco3O9XYdp-Pqtx2Preie8Y5fB73ROk2bgkHiYa6QUBdxcpMfIhBz-QtWZyqCtNM3Yug2YFFI9KCmqvJjJf7_27pd6qfsv5t/s320/IMG_1435.jpg" width="240" /></a>Fit Lowe Coachinghttp://www.blogger.com/profile/00015238700166302625noreply@blogger.com0tag:blogger.com,1999:blog-4267769391246787233.post-2000788475382252142018-03-05T18:03:00.003-08:002018-03-06T05:05:29.010-08:00Client Log #2 -The Animal Lover My next client I'll simply call Joe.<br />
<br />
Joe is in his mid to late 50's. We have been working on strengthening and increasing range of motion of the left shoulder. 12 weeks prior to training Joe had rotator cuff surgery and spinal surgery. Joe is also a huge animal lover. Growing up Joe told me that he has had over 15 cats in his lifetime. He has also raised his share of dogs as well. Joe could tell me if the cat was a particular color which gender it would always be. I always enjoyed talking to Joe about his current and past pets and learning about how to training them. Joe was always a fun, joyful person to talk to. At some of our sessions he would bring me calendars and magazines featuring different animals.<br />
<br />
Joe will always be one of my most memorable clients.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZEUnNfIhqfWynA9Q5DCW5giFcB7KdbQqs0fXTlZYPwUjQ6hsk-nNpCaMugS0yt8xCIQazEZHF-mCO7BmSkY16D2mLMGwbfmFIeNhgMEUdDJSsygqUrOdCdegt-DQFHoFveOBIxLo0NXFB/s1600/IMG_1432.jpg" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZEUnNfIhqfWynA9Q5DCW5giFcB7KdbQqs0fXTlZYPwUjQ6hsk-nNpCaMugS0yt8xCIQazEZHF-mCO7BmSkY16D2mLMGwbfmFIeNhgMEUdDJSsygqUrOdCdegt-DQFHoFveOBIxLo0NXFB/s320/IMG_1432.jpg" width="240" /></a><br />
<br />
<br />Fit Lowe Coachinghttp://www.blogger.com/profile/00015238700166302625noreply@blogger.com0tag:blogger.com,1999:blog-4267769391246787233.post-57056886672420380792018-03-05T17:35:00.000-08:002018-03-06T05:05:39.850-08:00Client Log #1- The Detroit Lioins O-Line Tackle Every now and then I meet clients who have various interesting backgrounds. The next series of blogs that I will be writing will be of those clients. To insure privacy, names of the clients will not be disclosed.<br />
<div>
<br /></div>
<div>
The first client that I'll be discussing is in his mid 70's. We have been working on strength and cardio. He former Offensive Tackle for the Detroit Lions. He played between 1965-1968. During that time, he told me that, Detroit was not a place for blacks. "There were only five of us," said the former Detroit player, referring to the number of black players on the team. He told me that players bunked together two in a room but because he was black none of the white player wanted to bunk with him, so we slept alone. "When we traveled to other states we had to fine hotels that housed blacks." The former O-line Tackle said that before they traveled each state to play a team, the management surveyed the hotels to see who allowed blacks. Once they were in the state he had to take a taxi to the nearest hotel that would allow him to stay. During pre-season games, the former Lions player told me that the white players would intentionally pick fights with the black players in order to cause conflict and get the black player penalized and cut from the team. After three years of playing in the NFL the former Lion moved to Canada to escape segregation and play for the Canada Football League. </div>
<div>
<br /></div>
<div>
I was lucky enough to have my client sign a football with his autograph, years played, team, position and jersey number. </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhA1oP8ozGpK5a7OTKiFyOyYR9-5gddsiRwO8cqIGS6FD-59k4LTsfLezCvk_M6MnOHz1wFt0olEcwpRArotGB0S0dNh3wDsAaOQ7D91Tj-Z9oO4DlTQTa40NoY2t8XHToL3XNad2-IqEHV/s1600/IMG_1431.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhA1oP8ozGpK5a7OTKiFyOyYR9-5gddsiRwO8cqIGS6FD-59k4LTsfLezCvk_M6MnOHz1wFt0olEcwpRArotGB0S0dNh3wDsAaOQ7D91Tj-Z9oO4DlTQTa40NoY2t8XHToL3XNad2-IqEHV/s320/IMG_1431.jpg" width="240" /></a></div>
Fit Lowe Coachinghttp://www.blogger.com/profile/00015238700166302625noreply@blogger.com0tag:blogger.com,1999:blog-4267769391246787233.post-18988241343941077852017-11-04T16:26:00.000-07:002017-11-05T14:58:41.408-08:00"Fit"<table cellpadding="0" cellspacing="0">
<tbody>
<tr>
<td><!--[endif]--><!--[if !mso]--><span style="position: absolute; z-index: 3;">
<table cellpadding="0" cellspacing="0" style="width: 100%px;">
<tbody>
<tr>
<td><!--[endif]-->
<div class="shape" style="padding: 7.2pt 0pt 72.0pt 93.6pt;" v:shape="Text_x0020_Box_x0020_36">
<div class="MsoNoSpacing" style="margin-bottom: 24.0pt;">
<i style="mso-bidi-font-style: normal;"><span style="color: #262626; font-size: 16.0pt; mso-themecolor: text1; mso-themetint: 217;"><w:sdt id="-2012902146" prefixmappings="xmlns:ns0='http://purl.org/dc/elements/1.1/' xmlns:ns1='http://schemas.openxmlformats.org/package/2006/metadata/core-properties' " showingplchdr="t" storeitemid="X_6C3C8BC8-F283-45AE-878A-BAB7291924A1" text="t" title="Author" xpath="/ns1:coreProperties[1]/ns0:creator[1]"><span style="mso-spacerun: yes;"> </span></w:sdt></span></i></div>
<h2 style="margin-bottom: 24.0pt;">
<i><span style="color: #262626;"><w:sdt id="-726681900" prefixmappings="xmlns:ns0='http://schemas.microsoft.com/office/2006/coverPageProps' " showingplchdr="t" storeitemid="X_55AF091B-3C7A-41E3-B477-F2FDAA23CFDA" text="t" title="Company Address" xpath="/ns0:CoverPageProperties[1]/ns0:CompanyAddress[1]"><span style="font-size: x-large;">"Fit"</span></w:sdt></span></i></h2>
<h2 style="margin-bottom: 24.0pt;">
<i><span style="color: #262626;"><w:sdt prefixmappings="xmlns:ns0='http://schemas.microsoft.com/office/2006/coverPageProps' " showingplchdr="t" storeitemid="X_55AF091B-3C7A-41E3-B477-F2FDAA23CFDA" text="t" title="Company Address" xpath="/ns0:CoverPageProperties[1]/ns0:CompanyAddress[1]"><span style="font-size: x-large;"><br /></span></w:sdt></span></i></h2>
<h2 style="margin-bottom: 24.0pt;">
<i><span style="color: #262626;"><w:sdt prefixmappings="xmlns:ns0='http://schemas.microsoft.com/office/2006/coverPageProps' " showingplchdr="t" storeitemid="X_55AF091B-3C7A-41E3-B477-F2FDAA23CFDA" text="t" title="Company Address" xpath="/ns0:CoverPageProperties[1]/ns0:CompanyAddress[1]"><span style="font-size: x-large;"><br /></span></w:sdt></span></i></h2>
<h2 style="margin-bottom: 24.0pt;">
<i><span style="color: #262626;"><w:sdt prefixmappings="xmlns:ns0='http://schemas.microsoft.com/office/2006/coverPageProps' " showingplchdr="t" storeitemid="X_55AF091B-3C7A-41E3-B477-F2FDAA23CFDA" text="t" title="Company Address" xpath="/ns0:CoverPageProperties[1]/ns0:CompanyAddress[1]"><span style="font-size: x-large;"><br /></span></w:sdt></span></i></h2>
<div style="margin-bottom: 24.0pt;">
<i><span style="color: #262626;"><w:sdt prefixmappings="xmlns:ns0='http://schemas.microsoft.com/office/2006/coverPageProps' " showingplchdr="t" storeitemid="X_55AF091B-3C7A-41E3-B477-F2FDAA23CFDA" text="t" title="Company Address" xpath="/ns0:CoverPageProperties[1]/ns0:CompanyAddress[1]"><b>Justin Lowe</b><span style="font-size: x-large;"> </span><span style="font-size: 13pt;"> </span></w:sdt></span></i></div>
</div>
<!--[if !mso]--></td>
</tr>
</tbody></table>
</span><!--[endif]--><!--[if !mso & !vml]--> <!--[endif]--><!--[if !vml]--></td>
</tr>
</tbody></table>
<div class="MsoNormal">
<!--[if gte vml 1]><o:wrapblock><v:shapetype id="_x0000_t202"
coordsize="21600,21600" o:spt="202" path="m0,0l0,21600,21600,21600,21600,0xe">
<v:stroke joinstyle="miter"/>
<v:path gradientshapeok="t" o:connecttype="rect"/>
</v:shapetype><v:shape id="Text_x0020_Box_x0020_36" o:spid="_x0000_s1028"
type="#_x0000_t202" alt="Title: Title and subtitle" style='position:absolute;
margin-left:0;margin-top:0;width:683.25pt;height:214.55pt;z-index:251661312;
visibility:visible;mso-wrap-style:square;mso-width-percent:890;
mso-height-percent:0;mso-wrap-distance-left:9pt;mso-wrap-distance-top:0;
mso-wrap-distance-right:9pt;mso-wrap-distance-bottom:0;
mso-position-horizontal:left;mso-position-horizontal-relative:page;
mso-position-vertical:bottom;mso-position-vertical-relative:page;
mso-width-percent:890;mso-height-percent:0;mso-width-relative:page;
mso-height-relative:margin;v-text-anchor:bottom' o:gfxdata="UEsDBBQABgAIAAAAIQApm/tGBAEAAB4CAAATAAAAW0NvbnRlbnRfVHlwZXNdLnhtbKSRzU7DMBCE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" filled="f" stroked="f" strokeweight=".5pt">
<v:textbox inset="93.6pt,7.2pt,0,1in"/>
<w:wrap anchorx="page" anchory="page"/>
</v:shape><![endif]--><!--[if !vml]--></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4EmzH21SmAhpdFL8zunNdkTMJv0MZcjSrNQwGetPBcYUdh1dUWO62TEi6Hu3CSgjXf1C9do827RFjeMkUgLCu0E5osNgAqdwXq4di7rxM5klmseji2xjGvOsFsfUFfxl-0_nJZxxvv-QO/s1600/IMG_3218.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4EmzH21SmAhpdFL8zunNdkTMJv0MZcjSrNQwGetPBcYUdh1dUWO62TEi6Hu3CSgjXf1C9do827RFjeMkUgLCu0E5osNgAqdwXq4di7rxM5klmseji2xjGvOsFsfUFfxl-0_nJZxxvv-QO/s640/IMG_3218.JPG" width="640" /></a></div>
<span style="height: 217px; margin-left: 0px; margin-top: 0px; mso-ignore: vglayout; position: absolute; width: 686px; z-index: 251661312;">
</span><!--[endif]--><!--[if gte vml 1]></o:wrapblock><![endif]--><!--[if gte vml 1]><v:line
id="Straight_x0020_Connector_x0020_37" o:spid="_x0000_s1027" style='position:absolute;
z-index:-251656192;visibility:visible;mso-wrap-style:square;
mso-height-percent:795;mso-left-percent:100;mso-top-percent:150;
mso-wrap-distance-left:9pt;mso-wrap-distance-top:0;mso-wrap-distance-right:9pt;
mso-wrap-distance-bottom:0;mso-position-horizontal-relative:page;
mso-position-vertical-relative:page;mso-height-percent:795;
mso-left-percent:100;mso-top-percent:150;mso-height-relative:page' from="0,0"
to="0,121.5pt" o:gfxdata="UEsDBBQABgAIAAAAIQApm/tGBAEAAB4CAAATAAAAW0NvbnRlbnRfVHlwZXNdLnhtbKSRzU7DMBCE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" strokecolor="#272727 [2749]" strokeweight="2.25pt">
<v:stroke joinstyle="miter"/>
<w:wrap anchorx="page" anchory="page"/>
</v:line><![endif]--><!--[if !vml]--><span style="mso-ignore: vglayout; position: relative; z-index: -1895823360;"><span style="height: 138px; left: -18px; position: absolute; top: -13px; width: 17px;"><img height="138" src="file:////Users/justinlowe/Library/Group%20Containers/UBF8T346G9.Office/msoclip1/01/clip_image001.png" v:shapes="Straight_x0020_Connector_x0020_37" width="17" /></span></span><!--[endif]--><!--[if gte vml 1]><o:wrapblock><v:shape
id="Text_x0020_Box_x0020_38" o:spid="_x0000_s1026" type="#_x0000_t202"
alt="Title: Title and subtitle" style='position:absolute;margin-left:0;
margin-top:0;width:683.2pt;height:147.2pt;z-index:251659264;visibility:visible;
mso-wrap-style:square;mso-width-percent:890;mso-height-percent:0;
mso-top-percent:150;mso-wrap-distance-left:9pt;mso-wrap-distance-top:0;
mso-wrap-distance-right:9pt;mso-wrap-distance-bottom:0;
mso-position-horizontal:left;mso-position-horizontal-relative:page;
mso-position-vertical-relative:page;mso-width-percent:890;
mso-height-percent:0;mso-top-percent:150;mso-width-relative:page;
mso-height-relative:margin;v-text-anchor:top' o:gfxdata="UEsDBBQABgAIAAAAIQApm/tGBAEAAB4CAAATAAAAW0NvbnRlbnRfVHlwZXNdLnhtbKSRzU7DMBCE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" filled="f" stroked="f" strokeweight=".5pt">
<v:textbox style='mso-fit-shape-to-text:t' inset="93.6pt,,0"/>
<w:wrap anchorx="page" anchory="page"/>
</v:shape><![endif]--><!--[if !vml]--><span style="mso-ignore: vglayout; position: relative; z-index: 251659264;"><span style="height: 149px; left: 0px; position: absolute; top: -5px; width: 686px;">
</span></span><!--[endif]--><!--[if gte vml 1]></o:wrapblock><![endif]--><o:p></o:p><w:sdtpr></w:sdtpr><br />
<table cellpadding="0" cellspacing="0">
<tbody>
<tr>
<td><!--[endif]--><!--[if !mso]--><span style="position: absolute; z-index: 1;">
<table cellpadding="0" cellspacing="0" style="width: 100%px;">
<tbody>
<tr>
<td><!--[endif]-->
<div class="shape" style="padding: 3.6pt 0pt 3.6pt 93.6pt;" v:shape="Text_x0020_Box_x0020_38">
<w:sdt id="1491523172" prefixmappings="xmlns:ns0='http://purl.org/dc/elements/1.1/' xmlns:ns1='http://schemas.openxmlformats.org/package/2006/metadata/core-properties' " showingplchdr="t" storeitemid="X_6C3C8BC8-F283-45AE-878A-BAB7291924A1" text="t" title="Title" xpath="/ns1:coreProperties[1]/ns0:title[1]">
<div class="MsoNoSpacing" style="margin-bottom: 45.0pt;">
<i style="mso-bidi-font-style: normal;"><span style="color: #262626; font-family: "Calibri Light",sans-serif; font-size: 60.0pt; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin; mso-themecolor: text1; mso-themetint: 217; text-transform: uppercase;"><span style="mso-spacerun: yes;"> </span><o:p></o:p><w:sdtpr></w:sdtpr></span></i></div>
</w:sdt><w:sdt id="643086849" prefixmappings="xmlns:ns0='http://purl.org/dc/elements/1.1/' xmlns:ns1='http://schemas.openxmlformats.org/package/2006/metadata/core-properties' " showingplchdr="t" storeitemid="X_6C3C8BC8-F283-45AE-878A-BAB7291924A1" text="t" title="Subtitle" xpath="/ns1:coreProperties[1]/ns0:subject[1]">
<div class="MsoNoSpacing">
<span style="color: #262626; font-size: 18.0pt; mso-themecolor: text1; mso-themetint: 217;"><span style="mso-spacerun: yes;"> </span><i style="mso-bidi-font-style: normal;"><o:p></o:p></i><w:sdtpr></w:sdtpr></span></div>
</w:sdt></div>
<!--[if !mso]--></td>
</tr>
</tbody></table>
</span><!--[endif]--><!--[if !mso & !vml]--> <!--[endif]--><!--[if !vml]--></td>
</tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<!--[if !mso]>
<style>
v\:* {behavior:url(#default#VML);}
o\:* {behavior:url(#default#VML);}
w\:* {behavior:url(#default#VML);}
.shape {behavior:url(#default#VML);}
</style>
<![endif]--><!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
<o:PixelsPerInch>96</o:PixelsPerInch>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves>false</w:TrackMoves>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>X-NONE</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="false"
DefSemiHidden="false" DefQFormat="false" DefPriority="99"
LatentStyleCount="382">
<w:LsdException Locked="false" Priority="0" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 9"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="header"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footer"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index heading"/>
<w:LsdException Locked="false" Priority="35" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of figures"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope return"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="line number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="page number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 9"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Mention"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Smart Hyperlink"/>
</w:LatentStyles>
</xml><![endif]-->
<style>
<!--
/* Font Definitions */
@font-face
{font-family:Arial;
panose-1:2 11 6 4 2 2 2 2 2 4;
mso-font-charset:0;
mso-generic-font-family:swiss;
mso-font-pitch:variable;
mso-font-signature:-536859905 -1073711037 9 0 511 0;}
@font-face
{font-family:"Cambria Math";
panose-1:2 4 5 3 5 4 6 3 2 4;
mso-font-charset:1;
mso-generic-font-family:roman;
mso-font-format:other;
mso-font-pitch:variable;
mso-font-signature:0 0 0 0 0 0;}
@font-face
{font-family:"Calibri Light";
panose-1:2 15 3 2 2 2 4 3 2 4;
mso-font-charset:0;
mso-generic-font-family:swiss;
mso-font-pitch:variable;
mso-font-signature:-1610611985 1073750139 0 0 415 0;}
@font-face
{font-family:Calibri;
panose-1:2 15 5 2 2 2 4 3 2 4;
mso-font-charset:0;
mso-generic-font-family:swiss;
mso-font-pitch:variable;
mso-font-signature:-536870145 1073786111 1 0 415 0;}
/* Style Definitions */
p.MsoNormal, li.MsoNormal, div.MsoNormal
{mso-style-unhide:no;
mso-style-qformat:yes;
mso-style-parent:"";
margin:0in;
margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:"Calibri",sans-serif;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:Calibri;
mso-fareast-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:"Times New Roman";
mso-bidi-theme-font:minor-bidi;}
p.MsoFooter, li.MsoFooter, div.MsoFooter
{mso-style-priority:99;
mso-style-link:"Footer Char";
margin:0in;
margin-bottom:.0001pt;
mso-pagination:widow-orphan;
tab-stops:center 3.25in right 6.5in;
font-size:12.0pt;
font-family:"Calibri",sans-serif;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:Calibri;
mso-fareast-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:"Times New Roman";
mso-bidi-theme-font:minor-bidi;}
a:link, span.MsoHyperlink
{mso-style-noshow:yes;
mso-style-priority:99;
color:blue;
text-decoration:underline;
text-underline:single;}
a:visited, span.MsoHyperlinkFollowed
{mso-style-noshow:yes;
mso-style-priority:99;
color:#954F72;
mso-themecolor:followedhyperlink;
text-decoration:underline;
text-underline:single;}
p.MsoNoSpacing, li.MsoNoSpacing, div.MsoNoSpacing
{mso-style-priority:1;
mso-style-unhide:no;
mso-style-qformat:yes;
mso-style-parent:"";
mso-style-link:"No Spacing Char";
margin:0in;
margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri",sans-serif;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:"Times New Roman";
mso-fareast-theme-font:minor-fareast;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:"Times New Roman";
mso-bidi-theme-font:minor-bidi;
mso-fareast-language:ZH-CN;}
p.MsoListParagraph, li.MsoListParagraph, div.MsoListParagraph
{mso-style-priority:34;
mso-style-unhide:no;
mso-style-qformat:yes;
margin-top:0in;
margin-right:0in;
margin-bottom:0in;
margin-left:.5in;
margin-bottom:.0001pt;
mso-add-space:auto;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:"Calibri",sans-serif;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:Calibri;
mso-fareast-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:"Times New Roman";
mso-bidi-theme-font:minor-bidi;}
p.MsoListParagraphCxSpFirst, li.MsoListParagraphCxSpFirst, div.MsoListParagraphCxSpFirst
{mso-style-priority:34;
mso-style-unhide:no;
mso-style-qformat:yes;
mso-style-type:export-only;
margin-top:0in;
margin-right:0in;
margin-bottom:0in;
margin-left:.5in;
margin-bottom:.0001pt;
mso-add-space:auto;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:"Calibri",sans-serif;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:Calibri;
mso-fareast-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:"Times New Roman";
mso-bidi-theme-font:minor-bidi;}
p.MsoListParagraphCxSpMiddle, li.MsoListParagraphCxSpMiddle, div.MsoListParagraphCxSpMiddle
{mso-style-priority:34;
mso-style-unhide:no;
mso-style-qformat:yes;
mso-style-type:export-only;
margin-top:0in;
margin-right:0in;
margin-bottom:0in;
margin-left:.5in;
margin-bottom:.0001pt;
mso-add-space:auto;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:"Calibri",sans-serif;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:Calibri;
mso-fareast-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:"Times New Roman";
mso-bidi-theme-font:minor-bidi;}
p.MsoListParagraphCxSpLast, li.MsoListParagraphCxSpLast, div.MsoListParagraphCxSpLast
{mso-style-priority:34;
mso-style-unhide:no;
mso-style-qformat:yes;
mso-style-type:export-only;
margin-top:0in;
margin-right:0in;
margin-bottom:0in;
margin-left:.5in;
margin-bottom:.0001pt;
mso-add-space:auto;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:"Calibri",sans-serif;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:Calibri;
mso-fareast-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:"Times New Roman";
mso-bidi-theme-font:minor-bidi;}
p.m629726302559830388p1, li.m629726302559830388p1, div.m629726302559830388p1
{mso-style-name:m_629726302559830388p1;
mso-style-unhide:no;
mso-margin-top-alt:auto;
margin-right:0in;
mso-margin-bottom-alt:auto;
margin-left:0in;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:"Times New Roman",serif;
mso-fareast-font-family:Calibri;
mso-fareast-theme-font:minor-latin;}
span.m629726302559830388s1
{mso-style-name:m_629726302559830388s1;
mso-style-unhide:no;}
span.m629726302559830388apple-converted-space
{mso-style-name:m_629726302559830388apple-converted-space;
mso-style-unhide:no;}
span.aqj
{mso-style-name:aqj;
mso-style-unhide:no;}
span.NoSpacingChar
{mso-style-name:"No Spacing Char";
mso-style-priority:1;
mso-style-unhide:no;
mso-style-locked:yes;
mso-style-link:"No Spacing";
mso-ansi-font-size:11.0pt;
mso-bidi-font-size:11.0pt;
font-family:"Times New Roman",serif;
mso-fareast-font-family:"Times New Roman";
mso-fareast-theme-font:minor-fareast;
mso-fareast-language:ZH-CN;}
span.FooterChar
{mso-style-name:"Footer Char";
mso-style-priority:99;
mso-style-unhide:no;
mso-style-locked:yes;
mso-style-link:Footer;}
.MsoChpDefault
{mso-style-type:export-only;
mso-default-props:yes;
font-family:"Calibri",sans-serif;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:Calibri;
mso-fareast-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:"Times New Roman";
mso-bidi-theme-font:minor-bidi;}
@page WordSection1
{size:8.5in 11.0in;
margin:1.0in 1.0in 1.0in 1.0in;
mso-header-margin:.5in;
mso-footer-margin:.5in;
mso-paper-source:0;}
div.WordSection1
{page:WordSection1;}
/* List Definitions */
@list l0
{mso-list-id:108596646;
mso-list-type:hybrid;
mso-list-template-ids:-1625143588 67698703 67698713 67698715 67698703 67698713 67698715 67698703 67698713 67698715;}
@list l0:level1
{mso-level-tab-stop:none;
mso-level-number-position:left;
text-indent:-.25in;}
@list l0:level2
{mso-level-number-format:alpha-lower;
mso-level-tab-stop:none;
mso-level-number-position:left;
text-indent:-.25in;}
@list l0:level3
{mso-level-number-format:roman-lower;
mso-level-tab-stop:none;
mso-level-number-position:right;
text-indent:-9.0pt;}
@list l0:level4
{mso-level-tab-stop:none;
mso-level-number-position:left;
text-indent:-.25in;}
@list l0:level5
{mso-level-number-format:alpha-lower;
mso-level-tab-stop:none;
mso-level-number-position:left;
text-indent:-.25in;}
@list l0:level6
{mso-level-number-format:roman-lower;
mso-level-tab-stop:none;
mso-level-number-position:right;
text-indent:-9.0pt;}
@list l0:level7
{mso-level-tab-stop:none;
mso-level-number-position:left;
text-indent:-.25in;}
@list l0:level8
{mso-level-number-format:alpha-lower;
mso-level-tab-stop:none;
mso-level-number-position:left;
text-indent:-.25in;}
@list l0:level9
{mso-level-number-format:roman-lower;
mso-level-tab-stop:none;
mso-level-number-position:right;
text-indent:-9.0pt;}
@list l1
{mso-list-id:517155809;
mso-list-type:hybrid;
mso-list-template-ids:1902407756 67698703 67698713 67698715 67698703 67698713 67698715 67698703 67698713 67698715;}
@list l1:level1
{mso-level-tab-stop:none;
mso-level-number-position:left;
text-indent:-.25in;}
@list l1:level2
{mso-level-number-format:alpha-lower;
mso-level-tab-stop:none;
mso-level-number-position:left;
text-indent:-.25in;}
@list l1:level3
{mso-level-number-format:roman-lower;
mso-level-tab-stop:none;
mso-level-number-position:right;
text-indent:-9.0pt;}
@list l1:level4
{mso-level-tab-stop:none;
mso-level-number-position:left;
text-indent:-.25in;}
@list l1:level5
{mso-level-number-format:alpha-lower;
mso-level-tab-stop:none;
mso-level-number-position:left;
text-indent:-.25in;}
@list l1:level6
{mso-level-number-format:roman-lower;
mso-level-tab-stop:none;
mso-level-number-position:right;
text-indent:-9.0pt;}
@list l1:level7
{mso-level-tab-stop:none;
mso-level-number-position:left;
text-indent:-.25in;}
@list l1:level8
{mso-level-number-format:alpha-lower;
mso-level-tab-stop:none;
mso-level-number-position:left;
text-indent:-.25in;}
@list l1:level9
{mso-level-number-format:roman-lower;
mso-level-tab-stop:none;
mso-level-number-position:right;
text-indent:-9.0pt;}
@list l2
{mso-list-id:1492522854;
mso-list-type:hybrid;
mso-list-template-ids:-1600854956 67698703 67698713 67698715 67698703 67698713 67698715 67698703 67698713 67698715;}
@list l2:level1
{mso-level-tab-stop:none;
mso-level-number-position:left;
text-indent:-.25in;}
@list l2:level2
{mso-level-number-format:alpha-lower;
mso-level-tab-stop:none;
mso-level-number-position:left;
text-indent:-.25in;}
@list l2:level3
{mso-level-number-format:roman-lower;
mso-level-tab-stop:none;
mso-level-number-position:right;
text-indent:-9.0pt;}
@list l2:level4
{mso-level-tab-stop:none;
mso-level-number-position:left;
text-indent:-.25in;}
@list l2:level5
{mso-level-number-format:alpha-lower;
mso-level-tab-stop:none;
mso-level-number-position:left;
text-indent:-.25in;}
@list l2:level6
{mso-level-number-format:roman-lower;
mso-level-tab-stop:none;
mso-level-number-position:right;
text-indent:-9.0pt;}
@list l2:level7
{mso-level-tab-stop:none;
mso-level-number-position:left;
text-indent:-.25in;}
@list l2:level8
{mso-level-number-format:alpha-lower;
mso-level-tab-stop:none;
mso-level-number-position:left;
text-indent:-.25in;}
@list l2:level9
{mso-level-number-format:roman-lower;
mso-level-tab-stop:none;
mso-level-number-position:right;
text-indent:-9.0pt;}
@list l3
{mso-list-id:1721246972;
mso-list-type:hybrid;
mso-list-template-ids:-709718182 67698703 67698713 67698715 67698703 67698713 67698715 67698703 67698713 67698715;}
@list l3:level1
{mso-level-tab-stop:none;
mso-level-number-position:left;
text-indent:-.25in;}
@list l3:level2
{mso-level-number-format:alpha-lower;
mso-level-tab-stop:none;
mso-level-number-position:left;
text-indent:-.25in;}
@list l3:level3
{mso-level-number-format:roman-lower;
mso-level-tab-stop:none;
mso-level-number-position:right;
text-indent:-9.0pt;}
@list l3:level4
{mso-level-tab-stop:none;
mso-level-number-position:left;
text-indent:-.25in;}
@list l3:level5
{mso-level-number-format:alpha-lower;
mso-level-tab-stop:none;
mso-level-number-position:left;
text-indent:-.25in;}
@list l3:level6
{mso-level-number-format:roman-lower;
mso-level-tab-stop:none;
mso-level-number-position:right;
text-indent:-9.0pt;}
@list l3:level7
{mso-level-tab-stop:none;
mso-level-number-position:left;
text-indent:-.25in;}
@list l3:level8
{mso-level-number-format:alpha-lower;
mso-level-tab-stop:none;
mso-level-number-position:left;
text-indent:-.25in;}
@list l3:level9
{mso-level-number-format:roman-lower;
mso-level-tab-stop:none;
mso-level-number-position:right;
text-indent:-9.0pt;}
@list l4
{mso-list-id:1937395679;
mso-list-type:hybrid;
mso-list-template-ids:1359781702 67698703 67698713 67698715 67698703 67698713 67698715 67698703 67698713 67698715;}
@list l4:level1
{mso-level-tab-stop:none;
mso-level-number-position:left;
text-indent:-.25in;}
@list l4:level2
{mso-level-number-format:alpha-lower;
mso-level-tab-stop:none;
mso-level-number-position:left;
text-indent:-.25in;}
@list l4:level3
{mso-level-number-format:roman-lower;
mso-level-tab-stop:none;
mso-level-number-position:right;
text-indent:-9.0pt;}
@list l4:level4
{mso-level-tab-stop:none;
mso-level-number-position:left;
text-indent:-.25in;}
@list l4:level5
{mso-level-number-format:alpha-lower;
mso-level-tab-stop:none;
mso-level-number-position:left;
text-indent:-.25in;}
@list l4:level6
{mso-level-number-format:roman-lower;
mso-level-tab-stop:none;
mso-level-number-position:right;
text-indent:-9.0pt;}
@list l4:level7
{mso-level-tab-stop:none;
mso-level-number-position:left;
text-indent:-.25in;}
@list l4:level8
{mso-level-number-format:alpha-lower;
mso-level-tab-stop:none;
mso-level-number-position:left;
text-indent:-.25in;}
@list l4:level9
{mso-level-number-format:roman-lower;
mso-level-tab-stop:none;
mso-level-number-position:right;
text-indent:-9.0pt;}
ol
{margin-bottom:0in;}
ul
{margin-bottom:0in;}
-->
</style>
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:"Calibri",sans-serif;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
table.MsoTableGrid
{mso-style-name:"Table Grid";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-priority:39;
mso-style-unhide:no;
border:solid windowtext 1.0pt;
mso-border-alt:solid windowtext .5pt;
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-border-insideh:.5pt solid windowtext;
mso-border-insidev:.5pt solid windowtext;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:"Calibri",sans-serif;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
table.MsoTableLightListAccent1
{mso-style-name:"Light List - Accent 1";
mso-tstyle-rowband-size:1;
mso-tstyle-colband-size:1;
mso-style-priority:61;
mso-style-unhide:no;
border:solid #4472C4 1.0pt;
mso-border-themecolor:accent1;
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri",sans-serif;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:"Times New Roman";
mso-fareast-theme-font:minor-fareast;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-language:EN-US;}
table.MsoTableLightListAccent1FirstRow
{mso-style-name:"Light List - Accent 1";
mso-table-condition:first-row;
mso-style-priority:61;
mso-style-unhide:no;
mso-tstyle-shading:#4472C4;
mso-tstyle-shading-themecolor:accent1;
mso-para-margin-top:0in;
mso-para-margin-bottom:0in;
mso-para-margin-bottom:.0001pt;
line-height:normal;
color:white;
mso-themecolor:background1;
mso-ansi-font-weight:bold;
mso-bidi-font-weight:bold;}
table.MsoTableLightListAccent1LastRow
{mso-style-name:"Light List - Accent 1";
mso-table-condition:last-row;
mso-style-priority:61;
mso-style-unhide:no;
mso-tstyle-border-top:2.25pt double #4472C4;
mso-tstyle-border-top-themecolor:accent1;
mso-tstyle-border-left:1.0pt solid #4472C4;
mso-tstyle-border-left-themecolor:accent1;
mso-tstyle-border-bottom:1.0pt solid #4472C4;
mso-tstyle-border-bottom-themecolor:accent1;
mso-tstyle-border-right:1.0pt solid #4472C4;
mso-tstyle-border-right-themecolor:accent1;
mso-para-margin-top:0in;
mso-para-margin-bottom:0in;
mso-para-margin-bottom:.0001pt;
line-height:normal;
mso-ansi-font-weight:bold;
mso-bidi-font-weight:bold;}
table.MsoTableLightListAccent1FirstCol
{mso-style-name:"Light List - Accent 1";
mso-table-condition:first-column;
mso-style-priority:61;
mso-style-unhide:no;
mso-ansi-font-weight:bold;
mso-bidi-font-weight:bold;}
table.MsoTableLightListAccent1LastCol
{mso-style-name:"Light List - Accent 1";
mso-table-condition:last-column;
mso-style-priority:61;
mso-style-unhide:no;
mso-ansi-font-weight:bold;
mso-bidi-font-weight:bold;}
table.MsoTableLightListAccent1OddColumn
{mso-style-name:"Light List - Accent 1";
mso-table-condition:odd-column;
mso-style-priority:61;
mso-style-unhide:no;
mso-tstyle-border-top:1.0pt solid #4472C4;
mso-tstyle-border-top-themecolor:accent1;
mso-tstyle-border-left:1.0pt solid #4472C4;
mso-tstyle-border-left-themecolor:accent1;
mso-tstyle-border-bottom:1.0pt solid #4472C4;
mso-tstyle-border-bottom-themecolor:accent1;
mso-tstyle-border-right:1.0pt solid #4472C4;
mso-tstyle-border-right-themecolor:accent1;}
table.MsoTableLightListAccent1OddRow
{mso-style-name:"Light List - Accent 1";
mso-table-condition:odd-row;
mso-style-priority:61;
mso-style-unhide:no;
mso-tstyle-border-top:1.0pt solid #4472C4;
mso-tstyle-border-top-themecolor:accent1;
mso-tstyle-border-left:1.0pt solid #4472C4;
mso-tstyle-border-left-themecolor:accent1;
mso-tstyle-border-bottom:1.0pt solid #4472C4;
mso-tstyle-border-bottom-themecolor:accent1;
mso-tstyle-border-right:1.0pt solid #4472C4;
mso-tstyle-border-right-themecolor:accent1;}
table.LightList-Accent11
{mso-style-name:"Light List - Accent 11";
mso-tstyle-rowband-size:1;
mso-tstyle-colband-size:1;
mso-style-priority:61;
mso-style-unhide:no;
border:solid #4472C4 1.0pt;
mso-border-themecolor:accent1;
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri",sans-serif;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:"Times New Roman";
mso-fareast-theme-font:minor-fareast;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-language:EN-US;}
table.LightList-Accent11FirstRow
{mso-style-name:"Light List - Accent 11";
mso-table-condition:first-row;
mso-style-priority:61;
mso-style-unhide:no;
mso-tstyle-shading:#4472C4;
mso-tstyle-shading-themecolor:accent1;
mso-para-margin-top:0in;
mso-para-margin-bottom:0in;
mso-para-margin-bottom:.0001pt;
line-height:normal;
color:white;
mso-themecolor:background1;
mso-ansi-font-weight:bold;
mso-bidi-font-weight:bold;}
table.LightList-Accent11LastRow
{mso-style-name:"Light List - Accent 11";
mso-table-condition:last-row;
mso-style-priority:61;
mso-style-unhide:no;
mso-tstyle-border-top:2.25pt double #4472C4;
mso-tstyle-border-top-themecolor:accent1;
mso-tstyle-border-left:1.0pt solid #4472C4;
mso-tstyle-border-left-themecolor:accent1;
mso-tstyle-border-bottom:1.0pt solid #4472C4;
mso-tstyle-border-bottom-themecolor:accent1;
mso-tstyle-border-right:1.0pt solid #4472C4;
mso-tstyle-border-right-themecolor:accent1;
mso-para-margin-top:0in;
mso-para-margin-bottom:0in;
mso-para-margin-bottom:.0001pt;
line-height:normal;
mso-ansi-font-weight:bold;
mso-bidi-font-weight:bold;}
table.LightList-Accent11FirstCol
{mso-style-name:"Light List - Accent 11";
mso-table-condition:first-column;
mso-style-priority:61;
mso-style-unhide:no;
mso-ansi-font-weight:bold;
mso-bidi-font-weight:bold;}
table.LightList-Accent11LastCol
{mso-style-name:"Light List - Accent 11";
mso-table-condition:last-column;
mso-style-priority:61;
mso-style-unhide:no;
mso-ansi-font-weight:bold;
mso-bidi-font-weight:bold;}
table.LightList-Accent11OddColumn
{mso-style-name:"Light List - Accent 11";
mso-table-condition:odd-column;
mso-style-priority:61;
mso-style-unhide:no;
mso-tstyle-border-top:1.0pt solid #4472C4;
mso-tstyle-border-top-themecolor:accent1;
mso-tstyle-border-left:1.0pt solid #4472C4;
mso-tstyle-border-left-themecolor:accent1;
mso-tstyle-border-bottom:1.0pt solid #4472C4;
mso-tstyle-border-bottom-themecolor:accent1;
mso-tstyle-border-right:1.0pt solid #4472C4;
mso-tstyle-border-right-themecolor:accent1;}
table.LightList-Accent11OddRow
{mso-style-name:"Light List - Accent 11";
mso-table-condition:odd-row;
mso-style-priority:61;
mso-style-unhide:no;
mso-tstyle-border-top:1.0pt solid #4472C4;
mso-tstyle-border-top-themecolor:accent1;
mso-tstyle-border-left:1.0pt solid #4472C4;
mso-tstyle-border-left-themecolor:accent1;
mso-tstyle-border-bottom:1.0pt solid #4472C4;
mso-tstyle-border-bottom-themecolor:accent1;
mso-tstyle-border-right:1.0pt solid #4472C4;
mso-tstyle-border-right-themecolor:accent1;}
</style>
<![endif]--><!--[if gte mso 9]><xml>
<o:shapedefaults v:ext="edit" spidmax="1029"/>
</xml><![endif]--><!--[if gte mso 9]><xml>
<o:shapelayout v:ext="edit">
<o:idmap v:ext="edit" data="1"/>
</o:shapelayout></xml><![endif]-->
<!--StartFragment--><w:sdt docparttype="Cover Pages" docpartunique="t" id="-892278880" sdtdocpart="t">
<span style="color: #222222; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"><br clear="all" style="mso-special-character: line-break; page-break-before: always;" />
</span>
</w:sdt><br />
<div class="MsoNormal">
<br /></div>
<w:sdt docparttype="Cover Pages" docpartunique="t" sdtdocpart="t">
<span style="color: #222222; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"><br clear="all" style="mso-special-character: line-break; page-break-before: always;" />
</span>
</w:sdt><br />
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="background: white; line-height: 200%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<span style="color: #222222; font-family: "Arial",sans-serif;">Preface<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 200%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="color: #222222; font-family: "Arial",sans-serif;"> This book is
broken down into two parts: Part 1 "Lose Weight." The weight I am
referring to is any deadweight that is holding you down from reaching your
goals. For me this was figurative and literal. I had been unfit and overweight
so I had to lose that weight so that I could be at my best self physically. I
was also at a job where I was unhappy and it was hurting my relationship
with my fiance as well as holding me from reaching my goals and following my
dreams. Part 2 "Gain Life," will teach you how I was able to get
into the best shape I've ever been in my life and hopefully inspire you to do
the same<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<w:sdt docparttype="Cover Pages" docpartunique="t" sdtdocpart="t">
<span style="color: #222222; font-family: "Arial",sans-serif; font-size: 72.0pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"><br clear="all" style="mso-special-character: line-break; page-break-before: always;" />
</span>
</w:sdt><br />
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #222222; font-family: "Arial",sans-serif; font-size: 72.0pt;">Part I<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #222222; font-family: "Arial",sans-serif; font-size: 72.0pt;">Lose
Weight</span><span style="color: #222222; font-family: "Arial",sans-serif;"><br clear="all" style="mso-special-character: line-break; page-break-before: always;" />
<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #222222; font-family: "Arial",sans-serif;">Chapter 1<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 200%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="color: #222222; font-family: "Arial",sans-serif; font-size: 9.5pt; line-height: 200%;"> </span><span style="color: #222222; font-family: "Arial",sans-serif;">Growing up I participated in many different sports but would
have never considered myself an athlete. In elementary school, I played
intramural soccer. By the time I got to middle school I had been in karate and
had a green belt in Tae Kwon Do. I ran the 1600-meter event for my middle
school track team and wrestled another year for wrestling squad. Once I got to
High School I had played another year of soccer and swam the 500-meter event
for my High School Swim team. <o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 200%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="color: #222222; font-family: "Arial",sans-serif;"> I mainly played
in the band and sung in the choir. I played bass drum for both my middle school
and high school band and sung baritone for my high school choir. I even
got a four-thousand-dollar scholarship to sing at my college North Carolina
Wesleyan. My brother on the other hand played football all his life. He played
all the way up to college where he attended Johnson C. Smith University in
Charlotte, North Carolina. <o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 200%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="color: #222222; font-family: "Arial",sans-serif;"> I wanted to be
just like brother, so much, that I tried out for my High School and College
football team. In high school, I realized that I wasn't built for football and quite
midway through summer camp. I tried again in college but never made it past
spring ball. So, I came to the conclusion that athletics wasn't for me and the
rest of my college career I dedicated to music and theater.<o:p></o:p></span></div>
<div align="center" class="m629726302559830388p1" style="background: white; line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="m629726302559830388p1" style="background: white; line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="m629726302559830388p1" style="background: white; line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="m629726302559830388p1" style="background: white; line-height: 200%; text-align: center;">
<span class="m629726302559830388s1"><span style="color: #222222; font-family: "Arial",sans-serif;">Chapter 2</span></span><span style="color: #222222; font-family: "Arial",sans-serif;"><o:p></o:p></span></div>
<div class="m629726302559830388p1" style="background: white; line-height: 200%;">
<span class="m629726302559830388s1"><span style="color: #222222; font-family: "Arial",sans-serif;"> I graduated
from Wesleyan with my bachelor’s degree in history in 2013 with high hopes of
becoming a high school history teacher. When I graduated the unemployment rate
was at an all-time high. I applied for every possible job with an opening. Finally,
I heard back from a position I applied for as an elementary school physical
education teacher. Not the position I was hoping for but with the economy the
way it was, I had to take anything I could get.</span></span><span class="m629726302559830388apple-converted-space"><span style="color: #222222; font-family: "Arial",sans-serif;"> </span></span><span style="color: #222222; font-family: "Arial",sans-serif;"><o:p></o:p></span></div>
<div class="m629726302559830388p1" style="background: white; line-height: 200%;">
<span class="m629726302559830388s1"><span style="color: #222222; font-family: "Arial",sans-serif;"> Working as a
P.E. teacher I would meet the person who would end up being my mentor and close.
Kris, a 29-year-old Howard University graduate who had his BA and MA in
Exercise Science and an exercise fanatic, would be my co-teacher</span></span><span class="m629726302559830388apple-converted-space"><span style="color: #222222; font-family: "Arial",sans-serif;"> for</span></span><span class="m629726302559830388s1"><span style="color: #222222; font-family: "Arial",sans-serif;"> the 2013-2014 school
year. During our down time, we would throw around the football in the gym and
perform push-up challenges. This would be my introduction into the fitness
industry. Soon after he had finished all the push-up challenges and body
weighted exercises that we could think of my focus shifted into the weight
room.</span></span><span class="m629726302559830388apple-converted-space"><span style="color: #222222; font-family: "Arial",sans-serif;"> </span></span><span style="color: #222222; font-family: "Arial",sans-serif;"><o:p></o:p></span></div>
<div class="m629726302559830388p1" style="background: white; line-height: 200%;">
<span class="m629726302559830388s1"><span style="color: #222222; font-family: "Arial",sans-serif;"> Kris and I
became workout partners, meeting at the gym every weekday morning at </span></span><span class="aqj"><span style="color: #222222; font-family: "Arial",sans-serif;">5am</span></span><span class="m629726302559830388s1"><span style="color: #222222; font-family: "Arial",sans-serif;">. This gave us enough time to get in a good workout, shower, get
dressed and make it to work by </span></span><span class="aqj"><span style="color: #222222; font-family: "Arial",sans-serif;">7:30</span></span><span class="m629726302559830388s1"><span style="color: #222222; font-family: "Arial",sans-serif;">. We would look on </span></span><a href="http://bodybuilding.com/" target="_blank"><span style="color: #1155cc; font-family: "Arial",sans-serif;">Bodybuilding.com</span></a><span class="m629726302559830388s1"><span style="color: #222222; font-family: "Arial",sans-serif;"> for all the updates
on new workout programs. After a year of being training partners we entered
into a armature physique bodybuilding competition hosted by the United States
Bodybuilding Federation where we both placed in the top 5. I went from being a
non-athlete into a 24-year-old amateur bodybuilder.</span></span><span class="m629726302559830388apple-converted-space"><span style="color: #222222; font-family: "Arial",sans-serif;"> </span></span><span style="color: #222222; font-family: "Arial",sans-serif;"><o:p></o:p></span></div>
<div class="m629726302559830388p1" style="background: white; line-height: 200%;">
<span class="m629726302559830388s1"><span style="color: #222222; font-family: "Arial",sans-serif;"> By this time
all of the athletes that a went to college with had become out of shape while I
was just getting in the best shape of my life</span></span><span class="m629726302559830388apple-converted-space"><span style="color: #222222; font-family: "Arial",sans-serif;"> </span></span><span style="color: #222222; font-family: "Arial",sans-serif;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 200%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: 200%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: 200%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="background: white; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="background: white; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="background: white; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="background: white; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="background: white; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="background: white; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="background: white; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="background: white; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="background: white; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="background: white; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="background: white; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div align="center" class="MsoNormal" style="background: white; line-height: 200%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="background: white; line-height: 200%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="background: white; line-height: 200%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="background: white; line-height: 200%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="background: white; line-height: 200%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<span style="color: #222222; font-family: "Arial",sans-serif;">Chapter 3<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 200%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="color: #222222; font-family: "Arial",sans-serif;"> After
graduating college, I moved in with my childhood friend Brandon in my aunts
under apartment. My roommate introduced me to Beachbody, a company that
successfully came out with multiple home workout tapes including P90X and
Insanity. Another friend of mine from college introduced me to Beachbody
Coaching. Coaches were fitness professionals that helped motivate Beachbody
costumers through their home workouts. I used Beachbody as a platform to launch
my company Fit Lowe Beachbody Coaching which would become simply know as Fit
Lowe Coaching LLC. <o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 200%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="color: #222222; font-family: "Arial",sans-serif;"> Beachbody
Coaching became my entry into the fitness industry. Although I distance myself
from the coaching aspects of Beachbody, became interested in their Live
Certifications. Through Beachbody Live I became certified in fitness class
instruction. I was instructing Insanity and P90X classes every Monday to the
teachers at the school I worked for. These certifications furthered my
curiosity. I began to wonder what was next for me.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: 200%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: 200%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div align="center" class="MsoNormal" style="background: white; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="background: white; line-height: 200%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="background: white; line-height: 200%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="background: white; line-height: 200%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="background: white; line-height: 200%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<span style="color: #222222; font-family: "Arial",sans-serif;">Chapter 4<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 200%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="color: #222222; font-family: "Arial",sans-serif;"> By 2016 I had 8
clients under my training regimen. I had established myself as a personal
trainer. The woman who would eventually become my wife, Christina and I
had moved in together in her one bedoom one bath apartment in Temple Hills,
Maryland. Christina and I had met at the school that we both were working for
at the time. By this time, I had been teaching Pre-K 3 kids during the day and
training clients in the morning and evenings. Christina was taking classes
towards her special education certification and I was wondering what was next
for me.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 200%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="color: #222222; font-family: "Arial",sans-serif;"> I started
searching for graduate schools that had programs in exercise science and sports
medicine and found California University of Pennsylvania. I was admitted to Cal
U's Exercises Science and Health Promotion with a concentration in Performance
Enhancement and Injury Prevention in December 2016. <o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 200%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="color: #222222; font-family: "Arial",sans-serif;"> I thought being
in graduate school would help make things better but it just made things worse.
I was at a place in my career that I didn't want to be. My fiancé was growing
in her career and I felt stagnant in mine. I felt trapped and it was time to
leave my job to follow my dream as a fitness enthusiast. The following year I
chose not to re-sign with the school I taught at for another year and decided
to pursue my personal training business full time. Second to marrying my
Christina, quitting my job would be the best decision I've made in my life. I
was now free to grow within the fitness industry. I decided to pick up a part
time job as a Physical Therapist Technician to bring in extra money and to
reinforce what I'd been learning in graduate school. <o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 200%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="color: #222222; font-family: "Arial",sans-serif;"> I went from
being a college graduate who really had no background in athletics to training
athlete in enhancing their performance and rehabilitating from sports related
injuries. I develop programs for clients, patients and athletes of all fitness
backgrounds. I am now only a few months away from my graduation date and
Christina and I have moved into a house!<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div align="center" class="MsoNormal" style="background: white; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="background: white; text-align: center;">
<span style="color: #222222; font-family: "Arial",sans-serif; font-size: 72.0pt; mso-fareast-font-family: "Times New Roman";">Part II<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="background: white; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="background: white; text-align: center;">
<span style="color: #222222; font-family: "Arial",sans-serif; font-size: 72.0pt; mso-fareast-font-family: "Times New Roman";">Gain Life<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-family: "Arial",sans-serif;">Walk “Fit”<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Arial",sans-serif;"> Walking is one of the most
complicated, misunderstood and underestimated forms of exercise yet we take it
for granted. It takes six phases to complete one full step. Walking (or gait)
takes years to learn and most people will never perfect it. All it takes is
sixty minutes of uninterrupted hiking at a place with a scenic view once or
even twice a day. When I made the decision to become “fit” I would walk around
my neighborhood after work for an hour while enjoying nature. I recommend
taking a “mindful walk” stopping to pay attention to flowers, wildlife or a
lake or stream. Making and effort to go on a walk once consistently can help
you lose weight and destress. <o:p></o:p></span></div>
<w:sdt docparttype="Cover Pages" docpartunique="t" sdtdocpart="t">
</w:sdt>
<span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"><br clear="all" style="mso-special-character: line-break; page-break-before: always;" />
</span>
<br />
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<b><span style="font-family: "Arial",sans-serif;">Drink
“Fit”<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Arial",sans-serif;"> You will be shocked at the weight
you could lose by simply switching ALL of your beverages to water. Water has
zero calories. It is the original diet drink. Nearly seventy percent of our
body is made up of water. Our organs need water in order to function properly. To
test if your drinking enough water check your urine when you use the bathroom.
If your urine is a light yellow like lemonade you are probably drinking enough
water. If your urine is a dark yellow then you may be dehydrated. If your urine
is clear, like water, then you are most likely overhydrated. Yes, it is
possible to overhydrate yourself. You don’t want to be running to the bathroom
ever ten minutes while you’re at work or on a hot date. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<span style="font-family: "Arial",sans-serif;"> <b>Breathing “Fit”<o:p></o:p></b></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Arial",sans-serif;"> Another complex yet essential action
that we take for granted. The process of inhaling oxygen and exhaling carbon
dioxide is a vital activity in order to sustain life. Taking a few deep
breathes can help to clear the mind and release stress. Always remember, oxygen
is king. Whenever you’re feeling dizzy, heave a head ache, stressed or just
feeling out of breath stop and take six long deep breaths. Mindful breaking
works well when paired with taking a nice walk. <o:p></o:p></span></div>
<span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"><br clear="all" style="mso-special-character: line-break; page-break-before: always;" />
</span>
<br />
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<b><span style="font-family: "Arial",sans-serif;">Eat
“Fit”<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Arial",sans-serif;"> Exercise is thirty percent of your
fitness; the other seventy percent is nutrition. The rules of nutrition are
simple: <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 200%; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Arial",sans-serif; mso-fareast-font-family: Arial;">1.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Arial",sans-serif;">Eat when you’re hungry<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 200%; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Arial",sans-serif; mso-fareast-font-family: Arial;">2.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Arial",sans-serif;">Stop when your satisfied (NOT FULL!). <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 200%; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Arial",sans-serif; mso-fareast-font-family: Arial;">3.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Arial",sans-serif;">Don’t eat fried foods (except for the
occasional cheat meal). <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 200%; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Arial",sans-serif; mso-fareast-font-family: Arial;">4.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Arial",sans-serif;">Eat plenty of green vegetables.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 200%; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Arial",sans-serif; mso-fareast-font-family: Arial;">5.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Arial",sans-serif;">Drink water. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Arial",sans-serif;">Stick
to these rules and you’ll be able to become “fit” and maintain it.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Arial",sans-serif;">Example
Plan:<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
“Fit”
Meal Plan<span style="font-family: "Arial",sans-serif;"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Do morning cardio on empty stomach before your first meal <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Use stevia and or Splenda to sweetened any unsweet, zero
calorie beverage <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Season food with sea salt and pepper. Cook with olive oil or
coconut oil <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Meal 1<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Option 1: 8 oz grilled Salmon, 8 fl/oz liquid egg whites <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Option 2: 4 slices vegan sausage, 8 fl/oz liquid eggwhites <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Meal 2 <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Option 1: 7oz Grilled
or baked Salmon pan seared asparagus <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Option 2: 6 oz Grilled or baked tilapia, steamed broccoli <o:p></o:p></div>
<div class="MsoNormal">
Meal 3<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Option 1: 2 tbls peanut butter, 1 cup of Greek Yogurt <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Option 2: 1 whole apple, 2 tbls peanut butter <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Option 3: hand full of unsalted peanuts, cup of grapes <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Meal 4: <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Option 1: 4 oz pan seared or baked Tilapia, 1 cup broccoli <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Option 2: 4 oz cooked shrimp 1 cup of broccoli <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Option 3: 2 sliced vegan sausage (no bun) cabbage (as much
as you want <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Meal 5 (last meal)<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Option 1: 1 slice watermelon, 1 cup Greek Yogurt <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Option 1: grapes (as much as you want) 1 slice of cheese <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Cheat meal (1 meal a week)<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Option 1: vegan Hamburger
or vegan hotdog with bun and toppings, Sweet potato fries, unsweet drink
(Sweetenw/ Splenda or stevia)<o:p></o:p></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<span style="font-family: "Arial",sans-serif;">Stretch “Fit”<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Arial",sans-serif;"> </span><span style="font-family: Helvetica, sans-serif; font-size: 9pt; line-height: 200%;"> </span><span style="font-family: Arial, sans-serif;">According to Dinitiman and Ward "daily stretching increases
range of motion, conserves energy, increases fluid motion, aids muscle
relaxation, support good sprinting form, and helps cool the body at the end of
a workout." (Dintiman, G. B., & Ward, B. 2016). Stretching daily and
holding the stretch for thirty seconds can help prevent injury due to muscle
imbalance. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr>
<td style="border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 116.85pt;" valign="top" width="117">
<div class="MsoNormal">
<span style="font-family: Arial, sans-serif;">Stretches<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 116.85pt;" valign="top" width="117">
<div class="MsoNormal">
<span style="font-family: Arial, sans-serif;">Sets <o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 116.9pt;" valign="top" width="117">
<div class="MsoNormal">
<span style="font-family: Arial, sans-serif;">Duration <o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 116.9pt;" valign="top" width="117">
<div class="MsoNormal">
<span style="font-family: Arial, sans-serif;">Note <o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 15.25pt; mso-yfti-irow: 1;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 15.25pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 116.85pt;" valign="top" width="117">
<div class="MsoNormal">
<span style="font-family: Arial, sans-serif;">Foam rolling <o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.25pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 116.85pt;" valign="top" width="117">
<div class="MsoNormal">
<span style="font-family: Arial, sans-serif;">1<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.25pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 116.9pt;" valign="top" width="117">
<div class="MsoNormal">
<span style="font-family: Arial, sans-serif;">30 sec each<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.25pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 116.9pt;" valign="top" width="117">
<div class="MsoNormal">
<span style="font-family: Arial, sans-serif;">Use foam roller to roll out any knots or areas
lacking flexibility. Roll area for 30 seconds. <o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 116.85pt;" valign="top" width="117">
<div class="MsoNormal">
<span style="font-family: Arial, sans-serif;">Shoulder Stretch<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 116.85pt;" valign="top" width="117">
<div class="MsoNormal">
<span style="font-family: Arial, sans-serif;">3<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 116.9pt;" valign="top" width="117">
<div class="MsoNormal">
<span style="font-family: Arial, sans-serif;">30 seconds <o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 116.9pt;" valign="top" width="117">
<div class="MsoNormal">
<span style="font-family: Arial, sans-serif;">Use one arm to hold the other across chest.
Hold for 30 seconds then switch arms.<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 116.85pt;" valign="top" width="117">
<div class="MsoNormal">
<span style="font-family: Arial, sans-serif;">Doorway Stretch <o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 116.85pt;" valign="top" width="117">
<div class="MsoNormal">
<span style="font-family: Arial, sans-serif;">3<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 116.9pt;" valign="top" width="117">
<div class="MsoNormal">
<span style="font-family: Arial, sans-serif;">30 seconds <o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 116.9pt;" valign="top" width="117">
<div class="MsoNormal">
<span style="font-family: Arial, sans-serif;">Stand in doorway with arms extended out on
each side. Lunge through doorway until you feel a good stretch. Hold for 30 seconds.
<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 116.85pt;" valign="top" width="117">
<div class="MsoNormal">
<span style="font-family: Arial, sans-serif;">Hamstring Stretch <o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 116.85pt;" valign="top" width="117">
<div class="MsoNormal">
<span style="font-family: Arial, sans-serif;">3<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 116.9pt;" valign="top" width="117">
<div class="MsoNormal">
<span style="font-family: Arial, sans-serif;">30 seconds<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 116.9pt;" valign="top" width="117">
<div class="MsoNormal">
<span style="font-family: Arial, sans-serif;">In a seated position prop foot on stool or
char while other foot stays on the floor. Point toe up and lean forward until
you feel a stretch. Hold for 30 seconds and switch legs.<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 116.85pt;" valign="top" width="117">
<div class="MsoNormal">
<span style="font-family: Arial, sans-serif;">Calf Stretch <o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 116.85pt;" valign="top" width="117">
<div class="MsoNormal">
<span style="font-family: Arial, sans-serif;">3<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 116.9pt;" valign="top" width="117">
<div class="MsoNormal">
<span style="font-family: Arial, sans-serif;">30 seconds <o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 116.9pt;" valign="top" width="117">
<div class="MsoNormal">
<span style="font-family: Arial, sans-serif;">In a standing position, place toes and ball of
foot on wall or step while heels stay on the floor. Hold for 30 seconds.<o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<span style="font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman";">The
“Stay Fit” Workout <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman";"> The
exercise program below is very broad that way you’re not restricted to certain
exercises. Be creative. Use the format to create your own exercises and switch
it up whenever it feels boring. <o:p></o:p></span></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr>
<td style="border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.4pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman";">Exercise <o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.4pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman";">Day 1<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman";">Day 2<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman";">Day 3<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman";">Day 4<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman";">Day 5<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman";">Day 6<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman";">Day 7<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.4pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman";">Walk/job/run/hike: 30-45 minutes<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.4pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.4pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman";">Stretch 6sets/30sec each<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.4pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.4pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman";">Strength train(Pushups, Squats,
sit-ups, Planks) 4 sets/10 repetitions<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.4pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.4pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman";">2<sup>nd</sup> Stretch <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman";">6sets/30sec each<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.4pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.4pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman";">Mindful Breathing<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman";">10 Deep Slow Breaths <o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.4pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.4pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman";">Drink Water 16 oz<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.4pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.4pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.4pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.45pt;" valign="top" width="58">
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<span style="font-family: "Arial",sans-serif;">Fit Lowe’s Program’s<o:p></o:p></span></div>
<div class="MsoNormal">
3x Per Week<o:p></o:p></div>
<table border="1" cellpadding="0" cellspacing="0" class="LightList-Accent11" style="border-collapse: collapse; border: none; mso-border-alt: solid #4472C4 1.0pt; mso-border-insideh-themecolor: accent1; mso-border-insideh: 1.0pt solid #4472C4; mso-border-insidev-themecolor: accent1; mso-border-insidev: 1.0pt solid #4472C4; mso-border-themecolor: accent1; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr>
<td style="background: #4472C4; border: solid #4472C4 1.0pt; mso-background-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 186.75pt;" valign="top" width="187">
<div class="MsoNormal">
<b><span style="color: white; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast; mso-themecolor: background1;">WARM-UP<o:p></o:p></span></b></div>
</td>
<td colspan="2" style="background: #4472C4; border-left: none; border: solid #4472C4 1.0pt; mso-background-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 62.5pt;" valign="top" width="63">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;">
<br /></div>
</td>
<td colspan="2" style="background: #4472C4; border-left: none; border: solid #4472C4 1.0pt; mso-background-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 86.35pt;" valign="top" width="86">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;">
<br /></div>
</td>
<td colspan="2" style="background: #4472C4; border-left: none; border: solid #4472C4 1.0pt; mso-background-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 143.2pt;" valign="top" width="143">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;">
<br /></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid #4472C4 1.0pt; mso-border-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 186.75pt;" valign="top" width="187">
<div class="MsoNormal">
<b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Exercise<o:p></o:p></span></b></div>
</td>
<td colspan="2" style="border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 62.5pt;" valign="top" width="63">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Sets<o:p></o:p></span></b></div>
</td>
<td colspan="2" style="border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 86.35pt;" valign="top" width="86">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Duration<o:p></o:p></span></b></div>
</td>
<td colspan="2" style="border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 143.2pt;" valign="top" width="143">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Coaching Tip<o:p></o:p></span></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid #4472C4 1.0pt; mso-border-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 186.75pt;" valign="top" width="187">
<div class="MsoNormal">
<span style="font-size: 11.0pt; mso-bidi-font-weight: bold; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Jog <o:p></o:p></span></div>
</td>
<td colspan="2" style="border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 62.5pt;" valign="top" width="63">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">1<o:p></o:p></span></div>
</td>
<td colspan="2" style="border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 86.35pt;" valign="top" width="86">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">15 min<o:p></o:p></span></div>
</td>
<td colspan="2" style="border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 143.2pt;" valign="top" width="143">
<div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid #4472C4 1.0pt; mso-border-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 186.75pt;" valign="top" width="187">
<div class="MsoNormal">
<span style="font-size: 11.0pt; mso-bidi-font-weight: bold; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Jump Rope <o:p></o:p></span></div>
</td>
<td colspan="2" style="border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 62.5pt;" valign="top" width="63">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">2<o:p></o:p></span></div>
</td>
<td colspan="2" style="border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 86.35pt;" valign="top" width="86">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">1 min <o:p></o:p></span></div>
</td>
<td colspan="2" style="border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 143.2pt;" valign="top" width="143">
<div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid #4472C4 1.0pt; mso-border-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 186.75pt;" valign="top" width="187">
<div class="MsoNormal">
<span style="font-size: 11.0pt; mso-bidi-font-weight: bold; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Switch kicks <o:p></o:p></span></div>
</td>
<td colspan="2" style="border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 62.5pt;" valign="top" width="63">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">2<o:p></o:p></span></div>
</td>
<td colspan="2" style="border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 86.35pt;" valign="top" width="86">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">1min<o:p></o:p></span></div>
</td>
<td colspan="2" style="border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 143.2pt;" valign="top" width="143">
<div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid #4472C4 1.0pt; mso-border-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 186.75pt;" valign="top" width="187">
<div class="MsoNormal">
<span style="font-size: 11.0pt; mso-bidi-font-weight: bold; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Squat Jumps <o:p></o:p></span></div>
</td>
<td colspan="2" style="border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 62.5pt;" valign="top" width="63">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">2<o:p></o:p></span></div>
</td>
<td colspan="2" style="border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 86.35pt;" valign="top" width="86">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">1 min <o:p></o:p></span></div>
</td>
<td colspan="2" style="border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 143.2pt;" valign="top" width="143">
<div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td style="background: #44546A; border-bottom: solid #4472C4 1.0pt; border-left: solid #4472C4 1.0pt; border-right: none; border-top: none; mso-background-themecolor: text2; mso-border-bottom-themecolor: accent1; mso-border-left-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 186.75pt;" valign="top" width="187">
<div class="MsoNormal">
<b><span style="color: white; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast; mso-themecolor: background1;">CORE/BALANCE/PLYOMETRIC<o:p></o:p></span></b></div>
</td>
<td colspan="2" style="background: #44546A; border-bottom: solid #4472C4 1.0pt; border: none; mso-background-themecolor: text2; mso-border-bottom-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 62.5pt;" valign="top" width="63">
<div class="MsoNormal">
<br /></div>
</td>
<td colspan="2" style="background: #44546A; border-bottom: solid #4472C4 1.0pt; border: none; mso-background-themecolor: text2; mso-border-bottom-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 86.35pt;" valign="top" width="86">
<div class="MsoNormal">
<br /></div>
</td>
<td colspan="2" style="background: #44546A; border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-background-themecolor: text2; mso-border-bottom-themecolor: accent1; mso-border-right-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 143.2pt;" valign="top" width="143">
<div align="right" class="MsoNormal" style="text-align: right;">
<br /></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid #4472C4 1.0pt; mso-border-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 186.75pt;" valign="top" width="187">
<div class="MsoNormal">
<b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Exercise<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.1pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Sets<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.4pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Reps<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 52.25pt;" valign="top" width="52">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Tempo<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 34.1pt;" valign="top" width="34">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Rest<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 142.35pt;" valign="top" width="142">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Coaching Tip<o:p></o:p></span></b></div>
</td>
<td style="border: none; mso-cell-special: placeholder; padding: 0in 0in 0in 0in;" width="1"><div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td style="border-bottom: none; border-left: solid #4472C4 1.0pt; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 186.75pt;" valign="top" width="187">
<div class="MsoNormal">
<span style="font-size: 11.0pt; mso-bidi-font-weight: bold; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Plank<o:p></o:p></span></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.1pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">3<o:p></o:p></span></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.4pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">1min<o:p></o:p></span></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 52.25pt;" valign="top" width="52">
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 34.1pt;" valign="top" width="34">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">30sec<o:p></o:p></span></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 142.35pt;" valign="top" width="142">
<div class="MsoNormal">
<br /></div>
</td>
<td style="border: none; mso-cell-special: placeholder; padding: 0in 0in 0in 0in;" width="1"><div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td style="border: solid #4472C4 1.0pt; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 186.75pt;" valign="top" width="187">
<div class="MsoNormal">
<span style="font-size: 11.0pt; mso-bidi-font-weight: bold; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Bicycle Kicks <o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.1pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">3<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.4pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">1min<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 52.25pt;" valign="top" width="52">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<br /></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 34.1pt;" valign="top" width="34">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">30sec<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 142.35pt;" valign="top" width="142">
<div class="MsoNormal">
<br /></div>
</td>
<td style="border: none; mso-cell-special: placeholder; padding: 0in 0in 0in 0in;" width="1"><div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td style="border-bottom: none; border-left: solid #4472C4 1.0pt; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 186.75pt;" valign="top" width="187">
<div class="MsoNormal">
<span style="font-size: 11.0pt; mso-bidi-font-weight: bold; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Flutter Kicks <o:p></o:p></span></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.1pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">3<o:p></o:p></span></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.4pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">1min<o:p></o:p></span></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 52.25pt;" valign="top" width="52">
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 34.1pt;" valign="top" width="34">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">30sec<o:p></o:p></span></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 142.35pt;" valign="top" width="142">
<div class="MsoNormal">
<br /></div>
</td>
<td style="border: none; mso-cell-special: placeholder; padding: 0in 0in 0in 0in;" width="1"><div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td style="border-bottom: none; border: solid #4472C4 1.0pt; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 186.75pt;" valign="top" width="187">
<div class="MsoNormal">
<span style="font-size: 11.0pt; mso-bidi-font-weight: bold; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Crunches supine/side <o:p></o:p></span></div>
</td>
<td style="border-bottom: none; border-left: none; border-right: solid #4472C4 1.0pt; border-top: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.1pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">3<o:p></o:p></span></div>
</td>
<td style="border-bottom: none; border-left: none; border-right: solid #4472C4 1.0pt; border-top: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.4pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">10 e<o:p></o:p></span></div>
</td>
<td style="border-bottom: none; border-left: none; border-right: solid #4472C4 1.0pt; border-top: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 52.25pt;" valign="top" width="52">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<br /></div>
</td>
<td style="border-bottom: none; border-left: none; border-right: solid #4472C4 1.0pt; border-top: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 34.1pt;" valign="top" width="34">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">30sec<o:p></o:p></span></div>
</td>
<td style="border-bottom: none; border-left: none; border-right: solid #4472C4 1.0pt; border-top: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 142.35pt;" valign="top" width="142">
<div class="MsoNormal">
<br /></div>
</td>
<td style="border: none; mso-cell-special: placeholder; padding: 0in 0in 0in 0in;" width="1"><div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td colspan="6" style="background: #44546A; border-bottom: none; border-left: solid #4472C4 1.0pt; border-right: solid #4472C4 1.0pt; border-top: none; mso-background-themecolor: text2; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 477.95pt;" valign="top" width="478">
<div class="MsoNormal">
<b><span style="color: white; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast; mso-themecolor: background1;">SPEED, AGILITY QUICKNESS</span></b><b><o:p></o:p></b></div>
</td>
<td style="border: none; mso-cell-special: placeholder; padding: 0in 0in 0in 0in;" width="1"><div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid #4472C4 1.0pt; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 186.75pt;" valign="top" width="187">
<div class="MsoNormal">
<b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Exercise<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.1pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Sets<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.4pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Reps<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 52.25pt;" valign="top" width="52">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Tempo<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 34.1pt;" valign="top" width="34">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Rest<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 142.35pt;" valign="top" width="142">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Coaching Tip<o:p></o:p></span></b></div>
</td>
<td style="border: none; mso-cell-special: placeholder; padding: 0in 0in 0in 0in;" width="1"><div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr style="height: 14.75pt; mso-row-margin-right: .85pt; mso-yfti-irow: 13;">
<td style="border-bottom: none; border-left: solid #4472C4 1.0pt; border-right: solid #4472C4 1.0pt; border-top: none; height: 14.75pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 186.75pt;" valign="top" width="187">
<div class="MsoNormal">
<span style="font-size: 11.0pt; mso-bidi-font-weight: bold; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Speed Skaters <o:p></o:p></span></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; height: 14.75pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.1pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">3<o:p></o:p></span></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; height: 14.75pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.4pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">1min<o:p></o:p></span></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; height: 14.75pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 52.25pt;" valign="top" width="52">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Fast<o:p></o:p></span></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; height: 14.75pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 34.1pt;" valign="top" width="34">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">30sec<o:p></o:p></span></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; height: 14.75pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 142.35pt;" valign="top" width="142">
<div class="MsoNormal">
<br /></div>
</td>
<td style="border: none; mso-cell-special: placeholder; padding: 0in 0in 0in 0in;" width="1"><div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td style="border: solid #4472C4 1.0pt; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 186.75pt;" valign="top" width="187">
<div class="MsoNormal">
<span style="font-size: 11.0pt; mso-bidi-font-weight: bold; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Football Shuffles <o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.1pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">3<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.4pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">1min<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 52.25pt;" valign="top" width="52">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Fast <o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 34.1pt;" valign="top" width="34">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">30sec<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 142.35pt;" valign="top" width="142">
<div class="MsoNormal">
<br /></div>
</td>
<td style="border: none; mso-cell-special: placeholder; padding: 0in 0in 0in 0in;" width="1"><div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td style="border-bottom: none; border-left: solid #4472C4 1.0pt; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 186.75pt;" valign="top" width="187">
<div class="MsoNormal">
<span style="font-size: 11.0pt; mso-bidi-font-weight: bold; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">In/out speed ladder <o:p></o:p></span></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.1pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">3<o:p></o:p></span></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.4pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">1min<o:p></o:p></span></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 52.25pt;" valign="top" width="52">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Fast <o:p></o:p></span></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 34.1pt;" valign="top" width="34">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">30sec<o:p></o:p></span></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 142.35pt;" valign="top" width="142">
<div class="MsoNormal">
<br /></div>
</td>
<td style="border: none; mso-cell-special: placeholder; padding: 0in 0in 0in 0in;" width="1"><div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td style="background: #44546A; border-right: none; border: solid #4472C4 1.0pt; mso-background-themecolor: text2; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 186.75pt;" valign="top" width="187">
<div class="MsoNormal">
<b><span style="color: white; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast; mso-themecolor: background1;">RESISTANCE<o:p></o:p></span></b></div>
</td>
<td style="background: #44546A; border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: none; border-top: solid #4472C4 1.0pt; mso-background-themecolor: text2; mso-border-bottom-themecolor: accent1; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.1pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<br /></div>
</td>
<td style="background: #44546A; border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: none; border-top: solid #4472C4 1.0pt; mso-background-themecolor: text2; mso-border-bottom-themecolor: accent1; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.4pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<br /></div>
</td>
<td style="background: #44546A; border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: none; border-top: solid #4472C4 1.0pt; mso-background-themecolor: text2; mso-border-bottom-themecolor: accent1; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 52.25pt;" valign="top" width="52">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<br /></div>
</td>
<td style="background: #44546A; border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: none; border-top: solid #4472C4 1.0pt; mso-background-themecolor: text2; mso-border-bottom-themecolor: accent1; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 34.1pt;" valign="top" width="34">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<br /></div>
</td>
<td style="background: #44546A; border-left: none; border: solid #4472C4 1.0pt; mso-background-themecolor: text2; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 142.35pt;" valign="top" width="142">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<br /></div>
</td>
<td style="border: none; mso-cell-special: placeholder; padding: 0in 0in 0in 0in;" width="1"><div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td style="border-bottom: none; border-left: solid #4472C4 1.0pt; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 186.75pt;" valign="top" width="187">
<div class="MsoNormal">
<b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Exercise<o:p></o:p></span></b></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.1pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Sets<o:p></o:p></span></b></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.4pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Reps<o:p></o:p></span></b></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 52.25pt;" valign="top" width="52">
<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Tempo<o:p></o:p></span></b></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 34.1pt;" valign="top" width="34">
<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Rest<o:p></o:p></span></b></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 142.35pt;" valign="top" width="142">
<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Coaching Tip<o:p></o:p></span></b></div>
</td>
<td style="border: none; mso-cell-special: placeholder; padding: 0in 0in 0in 0in;" width="1"><div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td style="border: solid #4472C4 1.0pt; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 186.75pt;" valign="top" width="187">
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo2; mso-yfti-cnfc: 68; text-indent: -.25in;">
<!--[if !supportLists]--><b><span style="font-size: 11.0pt; mso-bidi-font-family: Calibri; mso-bidi-language: EN-US; mso-bidi-theme-font: minor-latin;">1.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; font-weight: normal; line-height: normal;">
</span></span></b><!--[endif]--><b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Pushups <o:p></o:p></span></b></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo2; mso-yfti-cnfc: 68; text-indent: -.25in;">
<!--[if !supportLists]--><b><span style="font-size: 11.0pt; mso-bidi-font-family: Calibri; mso-bidi-language: EN-US; mso-bidi-theme-font: minor-latin;">2.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; font-weight: normal; line-height: normal;">
</span></span></b><!--[endif]--><b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Bench press<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.1pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">3<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.4pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">10<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">10<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 52.25pt;" valign="top" width="52">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Controlled<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 34.1pt;" valign="top" width="34">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<br /></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 142.35pt;" valign="top" width="142">
<div class="MsoNormal">
<br /></div>
</td>
<td style="border: none; mso-cell-special: placeholder; padding: 0in 0in 0in 0in;" width="1"><div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td style="border-bottom: none; border-left: solid #4472C4 1.0pt; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 186.75pt;" valign="top" width="187">
<div class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo3; mso-yfti-cnfc: 4; text-indent: -.25in;">
<!--[if !supportLists]--><b><span style="font-size: 11.0pt; mso-bidi-font-family: Calibri; mso-bidi-language: EN-US; mso-bidi-theme-font: minor-latin;">1.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; font-weight: normal; line-height: normal;">
</span></span></b><!--[endif]--><b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Jump Squats<o:p></o:p></span></b></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l1 level1 lfo3; mso-yfti-cnfc: 4; text-indent: -.25in;">
<!--[if !supportLists]--><b><span style="font-size: 11.0pt; mso-bidi-font-family: Calibri; mso-bidi-language: EN-US; mso-bidi-theme-font: minor-latin;">2.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; font-weight: normal; line-height: normal;">
</span></span></b><!--[endif]--><b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Dumbbell Squats <o:p></o:p></span></b></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.1pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">3<o:p></o:p></span></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.4pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">10<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">10<o:p></o:p></span></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 52.25pt;" valign="top" width="52">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Controlled<o:p></o:p></span></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 34.1pt;" valign="top" width="34">
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 142.35pt;" valign="top" width="142">
<div class="MsoNormal">
<br /></div>
</td>
<td style="border: none; mso-cell-special: placeholder; padding: 0in 0in 0in 0in;" width="1"><div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td style="border: solid #4472C4 1.0pt; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 186.75pt;" valign="top" width="187">
<div class="MsoListParagraphCxSpFirst" style="mso-list: l4 level1 lfo4; mso-yfti-cnfc: 68; text-indent: -.25in;">
<!--[if !supportLists]--><b><span style="font-size: 11.0pt; mso-bidi-font-family: Calibri; mso-bidi-language: EN-US; mso-bidi-theme-font: minor-latin;">1.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; font-weight: normal; line-height: normal;">
</span></span></b><!--[endif]--><b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Dumbbell Rows <o:p></o:p></span></b></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l4 level1 lfo4; mso-yfti-cnfc: 68; text-indent: -.25in;">
<!--[if !supportLists]--><b><span style="font-size: 11.0pt; mso-bidi-font-family: Calibri; mso-bidi-language: EN-US; mso-bidi-theme-font: minor-latin;">2.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; font-weight: normal; line-height: normal;">
</span></span></b><!--[endif]--><b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Body weighted Rows <o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.1pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">3<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.4pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">10<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">10<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 52.25pt;" valign="top" width="52">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Controlled <o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 34.1pt;" valign="top" width="34">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<br /></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 142.35pt;" valign="top" width="142">
<div class="MsoNormal">
<br /></div>
</td>
<td style="border: none; mso-cell-special: placeholder; padding: 0in 0in 0in 0in;" width="1"><div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td style="border-bottom: none; border-left: solid #4472C4 1.0pt; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 186.75pt;" valign="top" width="187">
<div class="MsoListParagraphCxSpFirst" style="mso-list: l3 level1 lfo5; mso-yfti-cnfc: 4; text-indent: -.25in;">
<!--[if !supportLists]--><b><span style="font-size: 11.0pt; mso-bidi-font-family: Calibri; mso-bidi-language: EN-US; mso-bidi-theme-font: minor-latin;">1.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; font-weight: normal; line-height: normal;">
</span></span></b><!--[endif]--><b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Bicep Curls <o:p></o:p></span></b></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l3 level1 lfo5; mso-yfti-cnfc: 4; text-indent: -.25in;">
<!--[if !supportLists]--><b><span style="font-size: 11.0pt; mso-bidi-font-family: Calibri; mso-bidi-language: EN-US; mso-bidi-theme-font: minor-latin;">2.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; font-weight: normal; line-height: normal;">
</span></span></b><!--[endif]--><b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Triceps extensions <o:p></o:p></span></b></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.1pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">3<o:p></o:p></span></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.4pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">10<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">10<o:p></o:p></span></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 52.25pt;" valign="top" width="52">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Controlled <o:p></o:p></span></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 34.1pt;" valign="top" width="34">
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 142.35pt;" valign="top" width="142">
<div class="MsoNormal">
<br /></div>
</td>
<td style="border: none; mso-cell-special: placeholder; padding: 0in 0in 0in 0in;" width="1"><div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td style="border: solid #4472C4 1.0pt; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 186.75pt;" valign="top" width="187">
<div class="MsoNormal">
<br /></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.1pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<br /></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.4pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<br /></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 52.25pt;" valign="top" width="52">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<br /></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 34.1pt;" valign="top" width="34">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<br /></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 142.35pt;" valign="top" width="142">
<div class="MsoNormal">
<br /></div>
</td>
<td style="border: none; mso-cell-special: placeholder; padding: 0in 0in 0in 0in;" width="1"><div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td style="border-bottom: none; border-left: solid #4472C4 1.0pt; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 186.75pt;" valign="top" width="187">
<div class="MsoNormal">
<br /></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.1pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.4pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 52.25pt;" valign="top" width="52">
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 34.1pt;" valign="top" width="34">
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 142.35pt;" valign="top" width="142">
<div class="MsoNormal">
<br /></div>
</td>
<td style="border: none; mso-cell-special: placeholder; padding: 0in 0in 0in 0in;" width="1"><div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td style="border: solid #4472C4 1.0pt; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 186.75pt;" valign="top" width="187">
<div class="MsoNormal">
<br /></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.1pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<br /></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.4pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<br /></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 52.25pt;" valign="top" width="52">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<br /></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 34.1pt;" valign="top" width="34">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<br /></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 142.35pt;" valign="top" width="142">
<div class="MsoNormal">
<br /></div>
</td>
<td style="border: none; mso-cell-special: placeholder; padding: 0in 0in 0in 0in;" width="1"><div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr style="height: 6.65pt; mso-row-margin-right: .85pt; mso-yfti-irow: 25;">
<td style="border-bottom: none; border-left: solid #4472C4 1.0pt; border-right: solid #4472C4 1.0pt; border-top: none; height: 6.65pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 186.75pt;" valign="top" width="187">
<div class="MsoNormal">
<br /></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; height: 6.65pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.1pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; height: 6.65pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.4pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; height: 6.65pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 52.25pt;" valign="top" width="52">
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; height: 6.65pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 34.1pt;" valign="top" width="34">
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; height: 6.65pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 142.35pt;" valign="top" width="142">
<div class="MsoNormal">
<br /></div>
</td>
<td style="border: none; mso-cell-special: placeholder; padding: 0in 0in 0in 0in;" width="1"><div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td style="border: solid #4472C4 1.0pt; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 186.75pt;" valign="top" width="187">
<div class="MsoNormal">
<br /></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.1pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<br /></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.4pt;" valign="top" width="31">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<br /></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 52.25pt;" valign="top" width="52">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<br /></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 34.1pt;" valign="top" width="34">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<br /></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 142.35pt;" valign="top" width="142">
<div class="MsoNormal">
<br /></div>
</td>
<td style="border: none; mso-cell-special: placeholder; padding: 0in 0in 0in 0in;" width="1"><div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td style="background: #44546A; border-top: none; border: solid #4472C4 1.0pt; mso-background-themecolor: text2; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 186.75pt;" valign="top" width="187">
<div class="MsoNormal">
<b><span style="color: white; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast; mso-themecolor: background1;">COOL-DOWN<o:p></o:p></span></b></div>
</td>
<td style="background: #44546A; border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-background-themecolor: text2; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.1pt;" valign="top" width="31">
<div class="MsoNormal">
<br /></div>
</td>
<td style="background: #44546A; border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-background-themecolor: text2; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 31.4pt;" valign="top" width="31">
<div class="MsoNormal">
<br /></div>
</td>
<td style="background: #44546A; border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-background-themecolor: text2; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 52.25pt;" valign="top" width="52">
<div class="MsoNormal">
<br /></div>
</td>
<td style="background: #44546A; border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-background-themecolor: text2; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 34.1pt;" valign="top" width="34">
<div class="MsoNormal">
<br /></div>
</td>
<td style="background: #44546A; border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-background-themecolor: text2; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 142.35pt;" valign="top" width="142">
<div align="right" class="MsoNormal" style="text-align: right;">
<br /></div>
</td>
<td style="border: none; mso-cell-special: placeholder; padding: 0in 0in 0in 0in;" width="1"><div class="MsoNormal">
<br /></div>
</td>
</tr>
</tbody></table>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableLightListAccent1" style="border-collapse: collapse; border: none; mso-border-alt: solid #4472C4 1.0pt; mso-border-themecolor: accent1; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr>
<td style="border: solid #4472C4 1.0pt; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 185.4pt;" valign="top" width="185">
<div class="MsoNormal">
<b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Exercise<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 63.0pt;" valign="top" width="63">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;">
<b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Sets<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 85.5pt;" valign="top" width="86">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;">
<b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Duration<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 144.9pt;" valign="top" width="145">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;">
<b><span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Coaching Tip<o:p></o:p></span></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid #4472C4 1.0pt; mso-border-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 185.4pt;" valign="top" width="185">
<div class="MsoNormal">
<span style="font-size: 11.0pt; mso-bidi-font-weight: bold; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Static Stretch (Hamstring,
adductor, piriformis, bicep, triceps, rhomboid) <o:p></o:p></span></div>
</td>
<td style="border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 63.0pt;" valign="top" width="63">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">1<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 85.5pt;" valign="top" width="86">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">30 sec each<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; mso-border-top-alt: solid #4472C4 1.0pt; mso-border-top-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 144.9pt;" valign="top" width="145">
<div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td style="border-bottom: none; border-left: solid #4472C4 1.0pt; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 185.4pt;" valign="top" width="185">
<div class="MsoNormal">
<span style="font-size: 11.0pt; mso-bidi-font-weight: bold; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">Foam Roll (Hamstring,
adductor, piriformis, bicep, triceps, rhomboid, latissimus)<o:p></o:p></span></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 63.0pt;" valign="top" width="63">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">1<o:p></o:p></span></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 85.5pt;" valign="top" width="86">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 11.0pt; mso-bidi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast;">30 sec each<o:p></o:p></span></div>
</td>
<td style="border-right: solid #4472C4 1.0pt; border: none; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 144.9pt;" valign="top" width="145">
<div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td style="border: solid #4472C4 1.0pt; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 185.4pt;" valign="top" width="185">
<div class="MsoNormal">
<br /></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 63.0pt;" valign="top" width="63">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<br /></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 85.5pt;" valign="top" width="86">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<br /></div>
</td>
<td style="border-left: none; border: solid #4472C4 1.0pt; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 144.9pt;" valign="top" width="145">
<div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid #4472C4 1.0pt; mso-border-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 185.4pt;" valign="top" width="185">
<div class="MsoNormal">
<br /></div>
</td>
<td style="border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 63.0pt;" valign="top" width="63">
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
</td>
<td style="border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 85.5pt;" valign="top" width="86">
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
</td>
<td style="border-bottom: solid #4472C4 1.0pt; border-left: none; border-right: solid #4472C4 1.0pt; border-top: none; mso-border-bottom-themecolor: accent1; mso-border-left-alt: solid #4472C4 1.0pt; mso-border-left-themecolor: accent1; mso-border-right-themecolor: accent1; padding: 0in 5.4pt 0in 5.4pt; width: 144.9pt;" valign="top" width="145">
<div class="MsoNormal">
<br /></div>
</td>
</tr>
</tbody></table>
<div class="MsoNoSpacing">
<b>Coaching Tips:<o:p></o:p></b></div>
<!--EndFragment--><br />
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
Fit Lowe Coachinghttp://www.blogger.com/profile/00015238700166302625noreply@blogger.com0tag:blogger.com,1999:blog-4267769391246787233.post-41982196245590260132017-08-01T13:35:00.000-07:002017-08-01T13:35:21.647-07:00How To Eat To Live Diet <br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtS3m5QJRdgQm4SF7c2bo-2f7MpPZn6AIyJ0GqAliBgYL1WP-C7VF_dEgft6ujVWLxGA96rW02lFgviNb8aefAFfsJ1zzMSHAl4q4ZLMptjut3b0FKalV58vwIDEqbBMgNSrPWR3yH1rox/s1600/How+to+Eat+to+Live+.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="833" data-original-width="532" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtS3m5QJRdgQm4SF7c2bo-2f7MpPZn6AIyJ0GqAliBgYL1WP-C7VF_dEgft6ujVWLxGA96rW02lFgviNb8aefAFfsJ1zzMSHAl4q4ZLMptjut3b0FKalV58vwIDEqbBMgNSrPWR3yH1rox/s320/How+to+Eat+to+Live+.jpg" width="204" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<u>How To Eat To Live</u> is a instructional book written by Elijah Muhammad on how increase the quality and quantity of life. The foods in <u>How To Eat To Live</u> are foods provided in the Islamic holy book the Quran. Elijah Muhammad does not only give instructions on what to eat but also gives instruction on how to eat, providing times of the day when to eat and when to fast. According to Elijah Muhammad, foods that are seen as "unclean," include; pork, liquor, collard greens, kale, peas, white bread, pancake batter, starchy foods and sweets, sweet and white potatoes, and beans. Muhammad says that all fruits and vegetables (except kale and collard greens), whole wheat and certain meats(except pork) are good to eat.<br />
<br />
Elijah Muhammad's <u>How to Eat to Live</u> diet is based on a concept called Intermitted Fasting. Intermitted Fasting is a strategy of dieting when you choose a four to six hour window in which you eat all your meals. In <u>How to Eat to Live</u>, that window is between four and six o clock in the evening.<br />
<br />
<div style="text-align: center;">
How to Eat to Live Diet </div>
<br />
Day 1: 1/2 Whole wheat bagel, 1tbs of peanut butter, 1/2 cup of granola, 1 Whole banana, 1 glass of almond milk<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfIKBXLQx_MScWvl5-yfMNsTGYPRS7yDZh4IXZqpRUJwulIoFB2jKnPWtNtLHhyphenhyphenKJ7z7-JbtgnD0FOe6v8PK5AoJMvMHh0IS2SP8RPmfyvJpcSg4s_ZSPwSVWJo5i84pVqiLcBw_6wW-6V/s1600/IMG_0072.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfIKBXLQx_MScWvl5-yfMNsTGYPRS7yDZh4IXZqpRUJwulIoFB2jKnPWtNtLHhyphenhyphenKJ7z7-JbtgnD0FOe6v8PK5AoJMvMHh0IS2SP8RPmfyvJpcSg4s_ZSPwSVWJo5i84pVqiLcBw_6wW-6V/s320/IMG_0072.jpg" width="240" /></a></div>
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
Day 2: 1 cup Bran Cereal, 1 whole banana, 1 cup almond milk<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpTZzHMVxUpS2uXAbF9GPQMIzemvYP_tk_i1zUNQkPSiejjiWhFVg0zK0QsBDqVDmXAJedCGB-ZwXERvv4tZo8IdLl0ckCT9kRyTrTtSnia3ed4SkpiSniPoJTmZfZyltdFGGwC-829uaC/s1600/IMG_0036.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpTZzHMVxUpS2uXAbF9GPQMIzemvYP_tk_i1zUNQkPSiejjiWhFVg0zK0QsBDqVDmXAJedCGB-ZwXERvv4tZo8IdLl0ckCT9kRyTrTtSnia3ed4SkpiSniPoJTmZfZyltdFGGwC-829uaC/s320/IMG_0036.jpg" width="240" /></a></div>
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
Day 3: 1 cup of quinoa, mixed vegetables<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDfoXHNSTpCEGZRZjIjIfyNZTp2FP-4tOUBPla2Wk8m7ajahkF0Hk9AER9J_rq3CeRxEaKOZgD8ZB3lBXAwLIjFShJLkA7moU9hQMc4m_g9knjtibEGwq7u6sAYrTU37Hm3ZpUQIP3YhPK/s1600/IMG_0025.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDfoXHNSTpCEGZRZjIjIfyNZTp2FP-4tOUBPla2Wk8m7ajahkF0Hk9AER9J_rq3CeRxEaKOZgD8ZB3lBXAwLIjFShJLkA7moU9hQMc4m_g9knjtibEGwq7u6sAYrTU37Hm3ZpUQIP3YhPK/s320/IMG_0025.jpg" width="240" /></a></div>
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
Day 4: 1/2 cup oats, 1 cup almond milk, 1 tbsp brown sugar<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdeA1YUu898In_kEMA7EWf4zg8sBnYWbk-EayjDOpnY7UTn5jxGHx0nfMiDO58HdzT_nBBXKk_Ffo9sd5v9luYXhxgwsRemF4j4EyKIdJsN2hleMjrlQS-GMmhJLhz9aNXJhCiYTD8zPAa/s1600/IMG_0098.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1280" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdeA1YUu898In_kEMA7EWf4zg8sBnYWbk-EayjDOpnY7UTn5jxGHx0nfMiDO58HdzT_nBBXKk_Ffo9sd5v9luYXhxgwsRemF4j4EyKIdJsN2hleMjrlQS-GMmhJLhz9aNXJhCiYTD8zPAa/s320/IMG_0098.JPG" width="180" /></a><br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
Day 5: Tofu Stir fry <br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPchP7j72-gSyzL1COej7jcVFL4KqxKzHqxDfwvg_tRA1Ckc_WNsN94koMzlPJ_axgIj24Tj-Hj9GWW_jdQ9USyspQgsjoOaR7OHZ9PJSt_l6w4rHHwrQB8iii2QK_McbzgUs8iZUlJ8Xo/s1600/IMG_0108.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1280" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPchP7j72-gSyzL1COej7jcVFL4KqxKzHqxDfwvg_tRA1Ckc_WNsN94koMzlPJ_axgIj24Tj-Hj9GWW_jdQ9USyspQgsjoOaR7OHZ9PJSt_l6w4rHHwrQB8iii2QK_McbzgUs8iZUlJ8Xo/s320/IMG_0108.JPG" width="180" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPchP7j72-gSyzL1COej7jcVFL4KqxKzHqxDfwvg_tRA1Ckc_WNsN94koMzlPJ_axgIj24Tj-Hj9GWW_jdQ9USyspQgsjoOaR7OHZ9PJSt_l6w4rHHwrQB8iii2QK_McbzgUs8iZUlJ8Xo/s1600/IMG_0108.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;">After completing 5 days of eating, Elijah Muhammad advises a two day fast. </a></div>
Fit Lowe Coachinghttp://www.blogger.com/profile/00015238700166302625noreply@blogger.com0tag:blogger.com,1999:blog-4267769391246787233.post-78163959074880765882017-07-13T19:17:00.001-07:002017-07-13T19:18:41.132-07:00Mind and Body: Tai Chi<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Tai Chi is a mind and body exercise used for many years in Chinese medical practice. Research suggest that Tai Chi is safe and can benefit the cardiovascular health of both young and old male healthy subjects. The practice of deep breathing and slow movement in Tai Chi has been proven to increase Heart Rate Variability in both young and old males. Tai Chi has been proven to increase efficiency in myocardial oxygen use. Studies show that Tai Chi increases parasympathetic tone and decreases sympathetic tone as it relates to the heart. </span><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Tai Chi is a method of practice that has also been used to strengthen the body and maintain proper balance. Balance disorders can a occur due chronic diseases in elderly people. Maintaining balance as aging occurs is critical to prevent major injury from falls. Tai Chi uses deep breathing, slow movement and meditation to help increase balance. Study show that Tai Chi helps to improve balance by decreasing swaying in elderly people with their eyes both open and closed. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Tai Chi has been listed under Traditional Chinese Medicine and has been used as an alternative to western medicine. It has been used by patients over forty to help treat and prevent Artrial Fibrillation. It has also been used to treat older adults with mental disorders. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">As discussed, Tai Chi is a aerobic low intensity exercised used in Traditional Chinese medicine. It may help treat and prevent patents with cardio vascular diseases. It's methods of deep breathing and slow movement can aid with mental health and improve the overall quality of life in people of all ages.<br></span><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Lan C. Tai Chi improves natural harmony in autonomic function. North Am J Med Sci [serial online] 2012 [cited 2017 Mar 5];4:276-7. Available from: <a href="http://www.najms.org/text.asp?2012/4/6/276/97209" style="text-decoration: none;">http://www.najms.org/text.asp?2012/4/6/276/97209</a><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Rahal, Miguel Antônio, Alonso, Angélica Castilho, Andrusaitis, Felix Ricardo, Rodrigues, Thuam Silva, Speciali, Danielli Souza, Greve, Júlia Maria D′Andréa, & Leme, Luiz Eugênio Garcez. (2015). Analysis of static and dynamic balance in healthy elderly practitioners of Tai Chi Chuan versus ballroom dancing. <i>Clinics</i>, <i>70</i>(3), 157-161. Epub March 00, <br></span></div></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div style="text-align: start;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><span style="text-align: justify;">Yan Dong, Jiangquan Liao, Kuiwu Yao, Wenrui Jiang, and Jie Wang, “Application of Traditional Chinese Medicine in Treatment of Atrial Fibrillation,” </span><span style="text-align: justify;">Evidence-Based Complementary and Alternative Medicine</span><span style="text-align: justify;">, vol. 2017, Article ID 1381732, 11 pages, 2017. doi:10.1155/2017/1381732</span></span></div>Fit Lowe Coachinghttp://www.blogger.com/profile/00015238700166302625noreply@blogger.com1tag:blogger.com,1999:blog-4267769391246787233.post-17362185053922502552017-07-13T19:11:00.001-07:002017-07-13T19:13:23.650-07:00HIIT Training: The Pros and Cons<div><div dir="ltr"><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">High intensity interval training, or HIIT, has become one of the most popular training methods in todays fitness world. It's popularity formed for several reasons which include; efficiency in weight loss, easily accessible and easily modified for people of all fitness levels (Kravitz). Although HIIT training does have its perks, it does not come without some flaws. This discussion will include both the pros and cons of high intensity interval training.</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">HIIT training is one of the most convenient training programs, making it one of the most popular programs. HIIT exercises can be used with just about any workout, including cycling, swimming, jogging, walking, and weight training (Kravitz). Not only is HIIT training convenient it can also be modified depending on a persons fitness level. When developing a program for high intensity interval training the program is individualized by the athletes max heart rate (Clark). This means that assessments, both subjective and objective, must be done prior to developing the program so that it will fit the athletes needs. One other pro of using HIIT training is that it can be done less frequently than aerobic workouts and produces better results (Kravitz). This is because of something called excess post-exercise oxygen consumption or EPOC which causes the body to use more energy in order to restore it back to a pre exercise level (Clark, Lucett, Sutton). </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Although there are benefits to using HIIT there are also some things to be concerned about. Like with any fitness program, there are risks to using HIIT as method of training. HIIT training may cause a higher risk of coronary heart disease for athletes who have been inactive for an extended amount of time (Kravitz). For this reason athletes clients must for be cleared by a medical physician before starting the program. This is also a reason why the fitness professional must design the program to fit the client or athlete's individual needs. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">As stated HIIT programs are the most effective fitness programs in weight loss and cardiorespiratory training. After being cleared by a physician and assessed by a fitness professional it also can be done safely without injury. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Clark, M. A. Lucett, S. C. Sutton, B. G.NASM Essentials of Sports Performance Training 2016</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Kravitz, L. High Intensity Interval Training. <a href="https://www.acsm.org/docs/brochures/high-" target="_blank">https://www.acsm.<wbr>org/docs/brochures/high-</a> intensity-interval-training.<wbr>pdf</span><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Wenger, H. A. Bell, G. J. The Interactions of Intensity, Frequency, and Duration of Exercise Training in Altering Cardio Respiratory Fitness 1986. <a href="http://link.springer.com/article/10.2165/00007256-198603050-00004" target="_blank">http://link.springer.com/<wbr>article/10.2165/00007256-<wbr>198603050-00004</a></span></div><div><img id="id_6524_67f6_7bec_b52e" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPzX-Ljespm3C_yCHYuH_khvCPnCAifToo7izOzEn2XRCHrevL1NY10HYFYnnFVPfBxvdQ-9YVpDj4xn810W9me7P9OyCtlAavbybVeYMOc92W0mOGic1da_Qf_11QOOXcnWAVxWklUPka/s5000/%255BUNSET%255D" alt="" title="" tooltip="" style="width: 353px; height: auto;"><br><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div class="m_1147245632502339438gmail-authors m_1147245632502339438gmail-u-clearfix m_1147245632502339438gmail-authors--enhanced" style="box-sizing: inherit; zoom: 1;"><ul class="m_1147245632502339438gmail-u-interface m_1147245632502339438gmail-u-inline-list m_1147245632502339438gmail-authors__title" style="box-sizing: inherit; list-style: none; margin: 0px; padding: 0px; border-bottom-width: 1px; border-bottom-style: solid; border-bottom-color: rgb(204, 204, 204);"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><li style="box-sizing: inherit; margin: 0px; padding: 0px; display: inline-block; vertical-align: middle;"></li></span></ul></div></div></div><div id="AppleMailSignature"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br><br>Sent from my iPhone</span></div>Fit Lowe Coachinghttp://www.blogger.com/profile/00015238700166302625noreply@blogger.com0tag:blogger.com,1999:blog-4267769391246787233.post-983511006178430112017-06-13T10:20:00.003-07:002017-06-13T10:20:59.849-07:00What are your fitness goals?<img alt="" id="id_25b5_3b04_9cd8_6d1a" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCEdWUkQnKMZh-0WtyOfP6H_v0q9TQCxiIE5mPQYplzItBncgmJADP0TQdU-xMDFc39qDzPXd7RktGRgdpKR6rRqzNJIxxpd3hOaa6-FjE9RVChXBWe8vo-3h0DV-OUCKb9VLJfEre4Cdc/" style="height: auto; width: 353px;" title="" tooltip="" />Fit Lowe Coachinghttp://www.blogger.com/profile/00015238700166302625noreply@blogger.com1tag:blogger.com,1999:blog-4267769391246787233.post-50098520061712960832017-06-13T10:20:00.000-07:002017-06-13T10:20:12.680-07:00What are you looking for in YOUR personal trainer?<img alt="" id="id_1a37_1716_5de_6694" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTSvNITXYGOnRg0yGXd1Tpb9Gy6kTHa4uLsjqoVIi_K1rbSlC0wZUxDSGIV_nWsCXZqea_0jcmy-RxHbiCeDv1rfrwDALBH4CoKtt84ttIqhK7Y_BCJpxRHsnywZ7PA8MmZVj9E4g8OWWV/" style="height: auto; width: 353px;" title="" tooltip="" />Fit Lowe Coachinghttp://www.blogger.com/profile/00015238700166302625noreply@blogger.com0tag:blogger.com,1999:blog-4267769391246787233.post-56447967896620192372017-06-05T13:14:00.001-07:002017-06-05T13:15:45.103-07:00Call for you FREE Consultation!!<img id="id_bedb_242a_fd4a_2e24" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitLyACdmH5JbXTO7A2EwjbyEMDhoDm_YCjKx-MwMqUpYMECyWwd6B4WlS3ZIRerVB0ZmG4jP1Xz4iLXp689C_KfgYoWO8sI7LnXWl0U9t5ELaRyK64mPJM_7WzLsWnpGXVFJRnLkGMus_M/" alt="" title="" tooltip="" style="width: 353px; height: auto;"> Fit Lowe Coachinghttp://www.blogger.com/profile/00015238700166302625noreply@blogger.com0tag:blogger.com,1999:blog-4267769391246787233.post-45662705970137247402017-05-30T04:07:00.001-07:002017-05-30T04:52:28.423-07:00Just Say F!#% It!<img alt="" id="id_867_c79b_8fa9_38e1" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxF6-kUH0jpvQdpDlweQMKYnOkf4Dv8r7-jZj36fPzzEin5ZYciQNWPWXtYEPuHIKb1hkPPwzHexLGDasVn27f4da-FvuDQoOMzM1yoY-9691aODBik2q5e36j3Fy9TIaIeldpJvmRwcOg/" style="height: auto; width: 353px;" title="" tooltip="" /><br />
<div style="color: rgb(69 , 69 , 69); font-family: ".sf ui text"; font-size: 17px; line-height: normal; margin: 0px; min-height: 20.3px;">
<span style="font-family: ".sfuitext"; font-size: 17pt;"></span><br /></div>
<span style="font-family: ".sfuitext"; font-size: 17pt;">Frustration and disappointment will come sometimes. Sometimes you may feel treated unfairly. You may have not gotten that job you interviewed for. Maybe you didn't get accepted into your top choice of schools you applied to. Maybe you didn't get that promotion you believe you deserve but someone else you believe is less deserving did. Whatever the case may be just say "F*%# It!" and keep it moving. You know what you worth is and what you deserve. Just saying "F@#% It" has gotten me through disappointment so many times. Maybe that job just can't see how much your worth. Maybe that college will regret not sending you that acceptance letter in the future. Maybe you'll become your own boss and give yourself a promotion. But for now, take back your power from that source of disappointment by just saying "F#%! It" because you are deserving of way more than whatever your source of disappointment can offer you.</span><br />
<div>
<br /></div>
<img alt="" id="id_de67_722_a96b_93b1" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4mILYXQBZJRiV3AELDM24x350a9fd2CKMP8OO9aRB9H3eGjD1XzEHdI1ZSb4aLk59zgo8KFrFwTBycQ13a4bjOGasorxH1YWHamf3n2T0DvYDvxmy0UxwTTMU9LLDb8u4Tsog9cFw5gI3/" style="height: auto; width: 353px;" title="" tooltip="" /><br />
<div>
</div>
Fit Lowe Coachinghttp://www.blogger.com/profile/00015238700166302625noreply@blogger.com0tag:blogger.com,1999:blog-4267769391246787233.post-54979525028893733152017-05-07T16:46:00.000-07:002017-05-07T16:46:38.780-07:00Cold Training in Bethany BeachYou know your making progress in cold training when someone yells "You don't even have any goosebumps!" after you took a dip in 30 degree water and emerge bare chested to a 49 degree weather with a 15mph wind chill. Now, I know that is NOTHING compared to Wim Hof but hell if it ain't a start.<br />
<div>
<br /></div>
<div>
Prior to my trip to Bethany Beach I had been doing cold training, as I've mentioned in past posts, which consist of a cold shower for about 3 min every other day. It wasn't until my trip this weekend that I noticed that all my hard work with cold training was paying off. Everyone around me was at the beach freezing while I felt comfortable shirtless on the beach after a nice swim in the Atlantic. </div>
<div>
<br /></div>
<div>
You see, goosebumps is involuntary method of your body trying to keep warm and keep to its core temperature of 97 degrees. Cold Training helps your body offset the goosebumps. This means your body is able to stay warm without the need for involuntary methods such as goosebumps and chills. Your bodies internal fernace becomes hotter keeping your body warmer for longer. </div>
<div>
<br /></div>
<div>
This weekend had definitely encouraged me to continue my cold training and to push to new heights. </div>
<img alt="" id="id_dbf8_5c3c_d801_3e86" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibLHMRmkpuGOf-Az0sjpkrsn-Ul29j6l3Ck37OadTbfu0-D-meQKRJGA_xhCICQZN6HjCVehRBmLj1o4k94UzzXtHszwzKqcCCZ3YVNBFn8uXY12yhazD_CZqs-EJIxGPjWm_CV9xRx3d9/" style="height: auto; width: 353px;" title="" tooltip="" />Fit Lowe Coachinghttp://www.blogger.com/profile/00015238700166302625noreply@blogger.com0tag:blogger.com,1999:blog-4267769391246787233.post-41202986720977127732017-04-05T18:21:00.000-07:002017-04-05T18:21:04.702-07:00Cold Training For the past week I've been involved in cold training which consisted of simply taking one cold shower each night. The first day I started off with a warm shower then turned the nob to cold. I must admit the first few days it was a shock to my body. I began to get a little dizzy as my body attempted to regulate my core temperature. Tonight I decided to go cold turkey (no pun intended) and jump in the shower with the nob all the way to cold. It was a shock to my body but I adapted quicker than I did when I started with the warm shower. I have not yet noticed any physiological different since I've started cold training however there is a phycological one. I am definitely feeling stronger as if my body is able to take on more stress. Hopefully as I continue and stay consistent I will grow to see more changes in my mind and body.<br />
<div>
<br /></div>
<div>
<img alt="" id="id_b0a5_74bc_30eb_815d" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyhftU4hdzRTilvRjMBuiK7uoqmXop9gOG9GhVMHSneGutoTDeMIFF3xLSk_7LnMQKfCrQpdKrBcTk_ExWDm82RCFh7rK43o6Up8QVco2cRzvaQkVkl4U6RS3jgLxae8oBMzaG5K57y4UO/" style="height: auto; width: 353px;" title="" tooltip="" /> </div>
Fit Lowe Coachinghttp://www.blogger.com/profile/00015238700166302625noreply@blogger.com0tag:blogger.com,1999:blog-4267769391246787233.post-72318553320196437302017-04-04T05:42:00.000-07:002017-04-04T05:42:35.151-07:003 Ways My Relationship Has Helped Me Grow More Muscle <span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Ever since my fiancé and I moved in together I've noticed some major gains in muscle mass. Here are three reason why I've been getting bigger while I've been in a relationship.</span><br />
<div>
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br /></span></div>
<div>
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">1. I'm Sleeping More. </span></div>
<div>
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br /></span></div>
<div>
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Sleep is necessary in order for proper muscle recovery to occur. Since I've been with my fiancé I have been sleeping 6-8 hours every night. Why, you may ask. Because she makes me!! I sleep when she sleeps now instead of staying up late nights on Netflix or whatever else I was doing before this relationship.</span></div>
<div>
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br /></span></div>
<div>
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">2. I Eat more.</span></div>
<div>
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br /></span></div>
<div>
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Now that I'm in a relationship I eat much more. Protein and carbs are an essential nutrient when it comes to muscle growth. Protein is the building block for muscles and carbs give you the energy you need to train hard. My fiance and I love to travel and go to happy hours. We are so busy with work that whenever we get a moment to enjoy ourselves we take it. So a lot of times we will go and eat out just to get away. We also split the cost of groceries. When I was by myself I was frugal and didn't spend money on eating out. Now I have a partner to share finances with so I am not as concerned with money. Don't get me wrong, we still save but now we can enjoy that finer things in life. </span><br />
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br /></span>
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">3. I Have a Lifetime Training Partner </span><br />
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br /></span>
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Before my relationship I could not train as hard as I wanted to. Now that I have a partner I have someone to spot me in and outside of the gym. My fiance and I train together and eat together. We are each others support system. We keep each other accountable. This makes it hard for either one of us to get off track with our training and eating regimen.</span><br />
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br /></span>
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Now, I'm not telling you to go out there and jump into a relationship with the first person you see. I am saying that when you find the right person they will support you and help me make the gains in life that you wish to make. </span></div>
<div>
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br /></span></div>
<div>
<img alt="" id="id_105f_4c64_e096_4318" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIUStOKYh3wdWWRaLqZOLKABmwcIjIf6Jk_Hwc4dUprkkYDX4F-VaH_N_W7EfQCeOD_x_iFZ2SEZCE00k_uQkt67lXwP5Y7TNGtM5jowScQsQoaupqzyvBOzuHW8PqGjyTICtcCfYxGG5K/" style="height: auto; width: 353px;" title="" tooltip="" /> <span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br /></span><br />
<br />
<br /></div>
Fit Lowe Coachinghttp://www.blogger.com/profile/00015238700166302625noreply@blogger.com1tag:blogger.com,1999:blog-4267769391246787233.post-50145447871377688702017-03-30T04:55:00.002-07:002017-03-30T04:55:37.226-07:00Pressed for time? My Top 3 Favorite Exercises to Do in a Hurry1. Push-ups<br />
<div>
A Push-up is a body weighted exercises that can be done anywhere with numerous modifications. My favorite is the diamond push-up and the classsic push-up. You perform this exercise with high reps to make it an endurance or HIIT workout or slow it down and use it to build strength and size.</div>
<div>
<img alt="" id="id_321f_4dec_e112_64d6" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYIKJXTyKyM3sa1B9lpI3wSIp75KmvGZJaXH-LCnr8N825s53wc_Yb45bSYHajTVCQtEzdGVmdeNEq1KnBRkrB8chm7Be8ihZ8ldhen41YGGI_yaEewvMqJNSm6i9lkbRHOP32IV50ozHL/" style="height: auto; width: 353px;" title="" tooltip="" /> </div>
<img alt="" id="id_896a_c7cf_6137_20ac" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkqKIqEzriZfXHNWmX_Ld-RJCjJOgj-HeydC9FLXrmuSnW1xuvWJm2SV38AwcgReSkAHt5XBFeD0IdMLbS_GdaadnPJYeml8rKG_6lc32kfg374OPvilHSG4XVhGI9Eo7EyTYoOPJhyphenhyphenfnH/" style="height: auto; width: 353px;" title="" tooltip="" /> <img alt="" id="id_f404_361f_fea1_8687" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOYqUUKB_ofTzy43azHddSF2s8ZuH5j9jonGvSMfno2dtatUmyIxsoRY-r0FuFCoUz8VMcA5CeHpIM6xatUYYD9E2dJxjWDe7e34ir16zhyphenhyphent-5SR7qDiZWx4bXt6rbgqbAI_UJ9BHyIBkM/" style="height: auto; width: 353px;" title="" tooltip="" /> <img alt="" id="id_413e_199e_3c30_1623" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJVdGOvGtyVrJvxv8kMRkZbQzBQmISbfgKPqz4cVhdRBDmkz4Srswweg4EmgKPtNWi1AAlPrrNjsonKVU5D0WqT9CS3s170ITBWNF5lBTwliIopuSwV4aGC8taDoQkyMoJNlwo82tLssqc/" style="height: auto; width: 353px;" title="" tooltip="" /><br />
<div>
<br /></div>
<div>
2. Pull-ups </div>
<div>
The pull-up is another one of my favorite bodyweighted exercises. This pulling Exercise worksout your back muscles including your lats and biceps. Like the push-ups you can do these just about anywhere to build strength and endurance.</div>
<div>
<br /></div>
<div>
<img alt="" id="id_9fb_604c_cead_22eb" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi78Mdcg-hFE5BAwLXYQdfIukNW4bmGm4eOIEt3pIkSk_K2TJgIu5J5DatcCd24BmZU7CPOtYG9toiG9ZdkoqdH2_AOmQRQ5W010eMO_R2eXO9uZcGfvLYEKfb8wi6cl-DJ_a2uTYVD1Pjt/" style="height: auto; width: 353px;" title="" tooltip="" /> </div>
<img alt="" id="id_c97c_e7c7_3564_4324" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpbVI3toAPikhoWZPRtS-kcMhZFIJ7XcXz9vhHu7BScZSFHtsPJSMDMTmcvM7Mjv3_RvOTOEr8cHtLplngUT1J9PnuPRU_MjwD3j53E4knmHR8RIrZXzhI3jFtWnM-iWfZcBGTYNEnt92A/" style="height: auto; width: 353px;" title="" tooltip="" /><br />
<div>
<br /></div>
<div>
3. Dips </div>
<div>
</div>
<div>
A dip is another push exercise that can help build strength and size in the arms and chest. </div>
<div>
<img alt="" id="id_bcfe_f99c_1dc2_2fbe" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4sNsO0qabPVOJGX2tNd9IwS5ORpExpPfhoOTiDVslk8THQr7XAyO4XV83gs6VWbFWf2emQA0Hor1GqKdkTcBL_t6U5rtqct0a9VKuMNb_o_FxQz1B6erxC9l0yqRM_KQPsF02W7NIn5Fj/" style="height: auto; width: 353px;" title="" tooltip="" /> </div>
<div>
<br /></div>
<img alt="" id="id_ace8_bc7e_3b1b_470c" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk18q2Op5tszpAVwPPNy122bWDDxUz74tVuQLCwIOo1l5Co8DsgKqtP63zuhiAbIQ22IUeJ2jTXtKzEeS1tKtMGrUoDIch3qh4iEpBQKgkvvAqghDPhYmQ3GBdbIUcx010-m4jFuLkaLFS/" style="height: auto; width: 353px;" title="" tooltip="" /><br />
<div>
<br /></div>
<div>
Well there you have it. My top 3 favorite exercise to do when I am pressed for time or just want to get a quick workout in. So take my advice, go out there and push yourself!</div>
Fit Lowe Coachinghttp://www.blogger.com/profile/00015238700166302625noreply@blogger.com2