Try to stretch on as many days a week as you can. The more regularly you stretch the more likely you are to avoid tight muscles, feel better and prevent injuries. But, if your muscles are tight, be patient, it will take some time to gradually restore the muscles to their normal lengths.

Stretching throughout your life, whether to perform better at sports or to just feel better can reduce the effects of the aging process by reducing natural wear and tear on joints and muscles. Studies have shown that flexibility can be maintained and even restored to some degree through a well-designed stretching program that is implemented gradually and followed regularly.

Remember, stretching is not a contest, you shouldn't compare yourself with others, because we all are different. And sometimes you can be really limber on one day and feel a little tighter the next. Stretch comfortably, within your limits, and you will begin to feel the flow of energy that comes from proper stretching.

Remember, "Don't Quit!"

Standing Outer Thigh Stretch:
1. Stand behind a chair and hold on to the back for support and balance.
2. Place one foot back behind and diagonally, pressing your heel into the floor.
3. Hold the stretch for 10-30 seconds
4. Repeat the stretch using the other leg.

Gastrocnemius and Achilles Tendon Stretch:
1. Stand arm's length behind a chair and hold on to the back for support and balance.
2. Keep your feet a few inches apart and your toes pointed forward with your heels flat on the floor.
3. Slowly push your pelvis forward, bend your elbows and lean forward, supporting yourself with your hands on the back of the chair.
4. Hold the stretch for 10-30 seconds.

Standing Shin Stretch:
1. Stand behind a chair and hold on to the back for support and balance.
2. Bend your knees slightly.
3. Raise the toes of both feet up and off the floor at the same time, resting on your heels.
4. Hold the stretch for 10-30 seconds.

Hip and Buttisimo Stretch:
1. Stand behind a chair and hold on to the back for support and balance.
2. Slightly bend your knees and cross one ankle over your opposite knee.
3. Sit back slightly and hold the stretch for 10-30 seconds.
4. Repeat the stretch crossing the other ankle over the opposite knee.

Back Of Shoulders And Upper Back:
Good for activities that require bending and upper body movements.
1. Stand behind a chair and hold on to the back for support and balance.
2. Take one step away from the chair until your arms are almost fully extended.
3. Bend forward from the waist, and let your shoulders stretch forward.
4. Hold the stretch for 10-30 seconds.

What to do: Grab either a dumbbell or a barbell weight. Lay flat on your back on an exercise ball and point your feet straight. Take the dumbbell (or weight) and extend your arms straight over you. Contracting the abdominal muscles lift the weight straight up towards the ceiling. Exhale on the way up and inhale on the way down.

What to do: Lay down on the floor on your back. Hold an exercise bal with your hands over your head with the arms extended. Lift the ball to the middle while doing a crunch and bringing your shoulder blades off of the ground. Then bring the ball back over your head like in the start position. Exhale as you bring the ball up and inhale as you bring it back over your head.

What to do: Stand upright and hold two dumbbells with the palms up. Bring the elbows forward slightly and begin the exercise with you arms completely straight. Curl the dumbbells all the way up to the finish position as shown. This exercise is just like the standing barbell curl except you are using dumbbells instead.

Don't Forget to: Keep the elbows still. Don't rock them back and forth.

Equipment needed: Dumbbells

Muscles worked: Biceps

What to do: You can do this exercise bending over without a bench but it is much better performed on an exercise bench. Rest the opposite knee and hand on the bench of the side of the body you are working. Bend over so that your back is flat, parallel with the ground. This will help reduce torque on the shoulder and to concentrate on the triceps muscles. Start with the arm bent down to the side of the body. Using the elbow as a hinge of a door extend the arm towards the back until it is completely straight. Return to starting position & repeat. Do both sides of the body.

Don't Forget to: Keep that back flat. Go slow so that you don't use momentum. Do no flick your wrist at the top position. Keep the wrist straight to keep the emphasis on the triceps.

Equipment needed: Flat work out bench (optional but preferred), Dumbbell

Muscles worked: Triceps

What to do: Lay on your side and extend your arm down your leg as far as you can. Place a dumbbell on the side of your leg and hold on to it. The leg that you are working should have the toe pointed to the floor as much as possible. SLOWLY raise the upper leg into the air as high as you can and bring it back down until the toe touches the floor.

Don't Forget to: Point the toe down. Put the dumbbell as far down the leg as possible.

Equipment needed: A Dumbbell.

Muscles worked: Outer Glutes and outer thigh

What to do: All you need is a wall. Place your back up against the wall. Suck your abdominal muscles in tight and lower yourself so that your rear is at the same level as your knees. Point your feet straight and hold this position. Stay there from 10-60 seconds depending on your fitness level.

What to do: Position an exercise ball on a wall so that it is right at the level of your lower back. Open your legs wide and point your toes out like a ballet stance. Hold a dumbbell between your legs. Bend your knees and allow the weight of the dumbbell to pull you down towards the floor. Go down as far as you feel you can comfortably. Inhale on the way down and exhale on the way back up.

Steve G. Jones, M.Ed, Clinical Hypnotherapist charges $1,500 for a custom recording or a one-hour private hypnotherapy session at his office ($2,500 for the first 2-hour session), but you can get all the benefits for this low price. Simply listen to the CD every night as you go to bed for three weeks and feel the changes happening in your life. You will feel more empowered, more in touch with your true self, and you will truly know that your goals are within your reach.

This is the same hypnotic technique he uses with busy professionals, Hollywood actors, and people like you who are ready for a positive change NOW!

Steve G. Jones achieves AMAZING and LASTING results!!! Hypnosis is the easiest way to affect change in your life because the positive messages go straight to your subconscious mind effortlessly so you can accomplish your goals and reach for the stars!! All you have to do is listen to the CD at night as you go to sleep!!! You'll hear soft music, the gentle sounds of the beach, and the soothing sound of Steve G. Jones' voice all working together to bring about positive changes in your life easily and naturally. Steve G. Jones has been helping people improve their lives with hypnosis for over 17 years...now it's time for him to help YOU... don't wait, do it NOW !!! you'll be glad you did. See you at the top!

Exercise is something that most of us need to be doing more of. According to the Department of Health and Human Services, 65% of adults in the United States are either overweight or obese. The department stated that children under the age of 18 need 60 minutes of physical activity every day in order to stay healthy. Adults (over the age 18) are recommended to get 30 minutes of physical activity five or more times a week.

As a hypnotherapist who sees many clients for weight loss, the top reason why people say they do not work out is the lack of motivation and they often say they do not have the time. I tell my clients to find time to exercise, because the time is there. Physical activity is important for mental and physical health and should be at the top of everyone’s list of daily activities.

If you do not get regular physical activity, then I encourage you to find the time and motivation to make exercise a permanent part of your life. Exercise will help you feel better on the inside and outside. Regular physical activity will actually increase your energy level. Exercise is also a great stress reducer and has been shown in study to lower anxiety and depression.

Here is a sample of the script used in this recording:

I Love to Exercise

And as you continue to relax you realize that you love to exercise, that’s right. You love to exercise. You love the results your body shows after you exercise. You love the process of exercising. You love learning how to exercise more efficiently. You love everything about exercise. You’re so very relaxed. And you are imagining yourself now exercising…that’s right. And see a smile on your face. You are so relaxed as you exercise. There are so many exercises you like to do. Choose one now and just focus on that one, that’s right, that’s right. I’d like you now to imagine your body one year from now, that’s right. And as you do that one exercise, you are very focused on how amazing and wonderful your body will look one year from now. Your body is becoming more and more beautiful. Your body is becoming more and more beautiful, more and more like what you want it to be day by day. You allow this to happen easily, that’s right. As you see yourself exercising you also see yourself very focused on the beautiful body you are creating. As you now imagine yourself doing another exercise, that’s right, so relaxed, so very focused, focused on creating a very beautiful, very powerful, very fit body. And you realize that you are the sculptor of your body. And you will sculpt it in any way you choose. By exercising, you sculpt your body, that’s right. You create muscles to be the size that you want them to be and the proportion that you want them to be. You allow this to happen as you now imagine your ideal body, that’s right. You realize that you are working toward creating that and you allow that to happen. You realize that you love to exercise. You also love to relax and let your body rebuild itself. You also love proper nutrition, that’s right. You love keeping your total body, mind, and spirit in perfect shape and day by day your love of exercise and your love of learning more about exercise grows. So relax now and drift deeper and deeper and more deeply relaxed. As you continue to think about how much you truly love to exercise.