8/8/2019 Stay Fit Optimised[1]
1/17
67$< ),7
$ 6HW RI ([HUFLVHV
8/8/2019 Stay Fit Optimised[1]
2/17
3UHIDFH
9G CTG KP C OQFGTP CPF C F[PCOKE YQTNF 9G QDUGTXG JGEVKE CEVKXKV[ GXGT[YJGTG
GURGEKCNN[ KP EKVKGU $WV VJKU F[PCOKUO KU NKOKVGF QPN[ VQ VJG OGPVCN CPF UQEKGVCN NGXGN*WOCP DGKPIU CTG VJKPMKPI C NQV DWV VJG RJ[UKECN CEVKXKV[ KU TGFWEKPI /CP VCNMU C NQVDWV YCNMU NKVVNG 9G VTCXGN C NQV DWV IKXG CP GZEWUG VQ VCMG C UOCNN UVTQNN KP HTGUJ CKT
/KPF KU UWDLGEVGF VQ NQVU QH GZGTEKUGU DWV PQV VQ VJG DQF[ 5VTGUU NGXGNU CTG JKIJCPF OQVKXCVKQPCN NGXGNU VQ FQ RJ[UKECN GZGTEKUG CTG CV CNN VKOG NQY
#U C TGUWNV DQF[ HTGSWGPVN[ EQORNCKPVU VQ WU HQT PQV IKXKPI RTQRGT CVVGPVKQP CPF ECTG +VKU EQOOQP VQ JGCT CDQWV OKPQT CKNOGPVU NKMG DQF[ RCKP JGCFCEJG MPGG CPF DCEM RCKP DTGCVJNGUUPGUU CPF HCVKIWG
#PF UQOGVKOGU KV NGCFU VQ C XKEKQWU E[ENG /KPQT EQORNCKPVU VWTP KPVQ UGTKQWUFKUGCUGU &KCDGVGU DNQQF RTGUUWTG CPF JGCTV TGNCVGF FKUGCUGU CTG QP TKUG /CP[ CTGUWEEWODKPI VQ ECTFKCE HCKNWTG KP VJGKT HQTVKGU %QORCPKGU RTQXKFKPI UQ ECNNGF TGOGFKCNUQNWVKQPU VQ VJGUG CKNOGPVU CTG VJTKXKPI
$QF[ KU NKMG C OCEJKPG /CEJKPG PGGFU OQXGOGPV VQ RTGXGPV DTGCMFQYP 5Q VJGTGKU PQ CNVGTPCVKXG DWV VQ IKXG GZGTEKUG VQ VJG DQF[
6JKU DQQMNGV KU CP CVVGORV VQ OQVKXCVG RGQRNG VQ IKXG DCTG OKPKOWO GZGTEKUG VQVJG DQF[ +V KU DCUGF QP C 68 UGTKCN VKVNGF &WU -CFCO DTQCFECUVGF QP &QQTFCTUJCPOQTG VJCP [GCTU CIQ D[ 5RQTVU #WVJQTKV[ QH +PFKC 6$, 6JGUG GZGTEKUGU CTGECTGHWNN[ EJQUGP CPF HTCOGF UQ CU VQ RTQXKFG GZGTEKUG VQ CNN RCTVU QH VJG DQF[6JGUG GZGTEKUGU KH RGTHQTOGF TGIWNCTN[ HQT CDQWV OKPWVGU C FC[ CPF VKOGUC YGGM YKNN GPUWTG IQQF RJ[UKECN JGCNVJ CPF JGNR RTGXGPVKQP QH UKEMPGUU CPF JGNRDWKNF DQF[ TGUKUVCPEG
$JCICYCP 5TK 5CVJ[C 5CK $CDC UC[U 5QWPF DQF[ GPUWTGU UQWPF OKPF CPF 5QWPFOKPF GPUWTGU UQWPF DQF[ 5Q NGVU OCMG C PGY DGIKPPKPI VQ DGEQOG HKV CPF 56#;(+6 CPF JGCNVJ[
%CWVKQP 2GTUQPU UWHHGTKPI HTQO CUVJOC DNQQF RTGUUWTG QT JGCTV FKUGCUGU UJQWNF
EQPUWNV C FQEVQT HKTUV KP QTFGT VQ FQ UGNGEVKXG GZGTEKUGU QPN[
&KGV EQPVTQN KU CNUQ GUUGPVKCN CNQPI YKVJ GZGTEKUG HQT QRVKOCN TGUWNVU 2TQXKFKPI FKGVCT[VKRU CTG QWVUKFG VJG UEQRG QH VJKU DQQM 2TCPC[COC %QPVTQNNGF DTGCVJKPI GZGTEKUGUCNUQ JCU UKIPKHKECPV GHHGEV QP DQF[ 5QOG GZGTEKUGU KPENWFGF JGTG FQ TGUWNV KP FGGRDTGCVJKPI ;GV KV KU TGEQOOGPFGF VQ FQ 2TCPC[COC KP CFFKVKQP VQ VJGUG GZGTEKUGU
1WT UKPEGTG VJCPMU VQ 5TK #PCPF /QQTVJ[ UVWFGPV /$# DCVEJ HTQO 5TK 5CVJ[C5CK 7PKXGTUKV[ #PCPF VCMGU [QW VJTQWIJ FKHHGTGPV RQUVWTGU KP GZGTEKUGU EQXGTGF KP
VJKU DQQMNGV *GTG YG IQ
)
)
8/8/2019 Stay Fit Optimised[1]
3/17
/HWV VWDUW ZLWK ZDUP XS H[HUFLVH
6SRW MRJJLQJ 6WDQG HUHFW ZLWK HOERZV EHQW DQG ILVWV OLJKWO\ FOHQFKHG QHDU WKH FKHVW
)LJ/LIW WKH OHIW IRRW DQG VLPXOWDQHRXVO\ VZLQJ WKH ULJKW KDQG IRUZDUG DFURVV WKH FKHVW
)LJ/LIW WKH ULJKW IRRW DQG VLPXOWDQHRXVO\ VZLQJ WKH OHIW KDQG IRUZDUG DFURVV WKH FKHVW
1RWH WKDW DUPV PXVW JR EDFN DQG IRUWK IXOO\ DQG WKH PRYHPHQW RI ILVWV VKRXOG EH WRZDUG WKH
FKHVW 7KLJK RI WKH OLIWHG OHJ VKRXOG EH SDUDOOHO WR WKH JURXQG IRU PD[LPXP HIIHFWLYHQHVV ,W LVDGYLVDEOH WR MRJ ZLWK VKRHV RU RQ DQ H[HUFLVH PDW ,W ZLOO DEVRUE WKH LPSDFW RQ JURXQG ZKLOH
MRJJLQJ DQG KHOS PLQLPLVH LPSDFW RQ NQHHV DQG KHHOV
3HUIRUP WKLV IRU WLPHV LQ VW
QG
UGZHHN UHVSHFWLYHO\ DQG PDLQWDLQ DW WKHUHDIWHU
'HSHQGLQJ RQ \RXU FDSDFLW\ \RX PD\ SURJUHVVLYHO\ LQFUHDVH LW XS WR
([HUFLVH 'XUDWLRQ a WR 6HF
+HDOWK LV :HDOWK
7LPH GXUDWLRQ IRU HDFK H[HUFLVH LV RQO\ DQ LQGLFDWLYH ,W GHSHQGV RQ VHYHUDO IDFWRUV DQG
PD\ YDU\ IURP SHUVRQ WR SHUVRQ
([H FLVH 'XUDW R a WR 6HF
D G
/ /
8/8/2019 Stay Fit Optimised[1]
4/17
)LJ )HHW DSDUW VOLJKWO\ ZLGHU WKDQ VKRXOGHU ZLGWK
)LJ ([WHQG ERWK KDQGV XSZDUGV
)LJ 6WUHWFK EDFNZDUG
)LJ %HQG IRUZDUG DQG GRZQ EHWZHHQ WKH WZR IHHW
1RWH WKDW ZKHQ \RX VWUHWFK EDFNZDUG RQFH DV VKRZQ LQ WKH ILJXUH DQG WKHQ \RX EHQG IRUZDUG
WKUHH WLPHV ILJ WU\LQJ WRXFKLQJ WKH IORRU ZLWK KDQGV UHDFKLQJ EHWZHHQ WKH IHHW
5HSHDW WKLV H[HUFLVH WLPHV LQ ILUVW VHFRQG DQG WKLUG ZHHN DQG VXEVHTXHQWO\
7KLV H[HUFLVH LV JRRG IRU ZDLVW DQG KDPVWULQJV DQG LQWHUQDO RUJDQV
%RG\ LV OLNH D VKULQH ZKHUH *RG UHVLGHV
([HUFLVH 'XUDWLRQ 6HF WR PLQ
1
K
([H F VH ' D LRQ 6HF R P
/ /
8/8/2019 Stay Fit Optimised[1]
5/17
)LJ 6WDQG ZLWK ERWK KHHOV WRXFKLQJ DQG WRHV RXWZDUG 9 VKDSH IHHW SRVLWLRQ ILVWV
OLJKWO\ FOHQFKHG
)LJ -XPS DQG ODQG ZLWK OHJV DSDUW NHHS VKRXOGHU ZLGWK EHWZHHQ WKH OHJV DQG
VLPXOWDQHRXVO\ KDQGV H[WHQGHG LQ OLQH ZLWK VKRXOGHUV SDUDOOHO WR JURXQG ILVW RSHQ DQG
SDOPV IDFLQJ GRZQZDUGV UHPDLQ LQ WKLV SRVLWLRQ IRU IUDFWLRQ RI D VHFRQG
)LJ /DWHU FRPH EDFN WR SRVLWLRQ DQG UHSHDW WKH H[HUFLVH 'R LW UK\WKPLFDOO\ WLOO \RX
IHHO RXW RI EUHDWK :HDULQJ VKRHV UHFRPPHQGHG
7KLV H[HUFLVH UHMXYHQDWHV ZKROH ERG\ DQG ILOOV WKH OXQJV ZLWK PD[LPXP R[\JHQ DQG VWLPXODWHVEORRG FLUFXODWLRQ
([HUFLVH 'XUDWLRQ WR PLQXWHV
+XPDQ ELUWK LV UDUHVW +XPDQ %RG\ LV *LIW RI *RG ,W LV DQ RSSRUWXQLW\ WR DWWDLQ *RG + PD EL K L UDUH W +XPDQ %RG\ *LI R *RG , D RSSRUX LW R D DLQ *RG
([HUFLVH ' D LRQ WR PLQ WHV
/ /
8/8/2019 Stay Fit Optimised[1]
6/17
)LJ 5DLVH \RXU KDQGV LQKDOH GHHS ORRVHQ DQG UHOD[ ZKROH ERG\ DQG WDNH VORZ VSRW MRJJLQJ VWHSV
)LJ %HQG IRUZDUG DV VKRZQ LQ WKH ILJXUH DQG H[KDOH ZLWK IRUFH
&RQWURO \RXU VHQVHV IROORZ \RXU &RQVFLHQFH
([HUFLVH 'XUDWLRQ 0LQ
7KLV H[HUFLVH LV WR FRRO GRZQ WKH ERG\ &RROLQJ GRZQ LV HTXDOO\ LPSRUWDQW MXVW OLNH
ZDUP XS'R WKLV H[HUFLVH HYHU\ GD\ ZKHQHYHU \RX IHHO OLNH FORVLQJ \RXU H[HUFLVH
URXWLQH IRU WKH GD\
&R UR R U VHQVHV IR R R &RQVFLH FH
M
//
8/8/2019 Stay Fit Optimised[1]
7/17
)LJ 6WDQG HUHFW ZLWK KHHOV WRJHWKHU DQG WRHV SRLQWHG RXWZDUG DUPV GRZQ DQG
ILVWV OLJKWO\ FORVHG
)LJ([WHQG DUPV IRUZDUG WR VKRXOGHU OHQJWK SDOPV RSHQ DQG IDFLQJ HDFK RWKHU
)LJ6ZLQJ WKH DUPV VLGHZD\V VR WKDW ERWK KDQGV FRPH SDUDOOHO WR WKH JURXQG DQG
LQ OLQH ZLWK VKRXOGHUV
)LJ%ULQJ WKH DUPV IRUZDUG WR SRVLWLRQ DQG UHSHDW
1RWH WKDW DUPV VKRXOG EH IXOO\ VWUHWFKHG LQ ERWK IRUZDUG DQG VLGHZD\V SRVLWLRQV
7KLV ZLOO VWUHQJWKHQ WKH VKRXOGHUV DQG SUHYHQW VKRXOGHU MRLQW VWLIIQHVV
'R LW WLPHV LQ ILUVW VHFRQG WKLUG DQG VXEVHTXHQW ZHHNV
([HUFLVH 'XUDWLRQ WR 6HFRQGV
%UHDWK DQG 7KRXJKWV DUH FRUUHODWHG &RQWURO EUHDWK WR FRQWURO WKH PLQGUHDWK DQG 7KRXJKWV DUH FR UHOD HG &RQW R EUHDWK WR FRQWUR WKH L
([HUFLVH 'XUDW R WR 6HFRQGV
G
//
8/8/2019 Stay Fit Optimised[1]
8/17
8/8/2019 Stay Fit Optimised[1]
9/17
)LJ$UPV EHQW LQ IURP RI FKHVW SDOPV IDFLQJ GRZQZDUGV
)LJ8VLQJ VKRXOGHU SRZHU SXVK HOERZV EDFN WLOO WKH JDS EHWZHHQ ILQJHUWLSV RI SDOPV LV DURXQG LQFKHV $W WKLV PRPHQW WKH DUPV ZLOO EH SDUDOOHO WR HDFK RWKHU $JDLQ EULQJ SDOPV QHDU DQG UHSHDW LW
WKULFH :KROH F\FOH ZLOO WDNH RQO\ IHZ VHFRQGV
)LJ 3DOPV IDFLQJ HDFK RWKHU H[WHQG DUPV IRUZDUG WLOO WKH\ DUH SDUDOOHO WR WKH JURXQG
)LJ([WHQG DUPV VLGHZD\V WLOO WKH\ DUH LQ OLQH ZLWK VKRXOGHUV DQG EULQJ WKHP EDFN WR VWHS ILJ RQFH
DJDLQ 5HSHDW LW WLPHV
3HUIRUP WKH ZKROH H[HUFLVH WLPHV LQ WKH ILUVW VHFRQG WKLUG DQG VXEVHTXHQW ZHHNV UHVSHFWLYHO\
7KLV H[HUFLVH LV WR SURYLGH VWUHQJWK WR DUPV DQG IRU PRELOLW\ RI MRLQWV
([HUFLVH 'XUDWLRQ 6HF
3RZHUIXO 7RQLF WR WKH ERG\ 1DPDVPDUDQD &KDQWLQJ2PNDU *D\DWUL 0DQWUD9HGD UHFLWLQJ3RZHUI O RQLF WR WKH ERG 1DPDVPDUDQD &KDQWLQJ2PNDU *D\DWUL
H[HUFLVH LV WR SUR LGH VWUHQ WK WR DUPV DQG IR U PRELOLW\ I MRLQWV
0DQWUD9HGD UHF
)L
) L
WKUL
)L
)L
DJDL
3HUI
7KLV
([HUFLVH 'X DW RQ 6HF
WLQJ
//
8/8/2019 Stay Fit Optimised[1]
10/17
)LJ )HHW DSDUW VOLJKWO\ ZLGHU WKDQ VKRXOGHU ZLGWK OHIW KDQG RQ KLS DQG ULJKW KDQG
VWUHWFKHG XSZDUG IURP VKRXOGHU
)LJ %HQG WRUVR WKULFH WR WKH OHIW DV IDU DV SRVVLEOH 'RQW IRUFH ERG\ WR EHQG DW PRUH
DQJOH
)LJ 5HSHDW WKH PRPHQW WKULFH QRZ RQ WKH ULJKW VLGH LH ZLWK ULJKW KDQG RQ WKH KLS
DQG OHIW KDQG XS DQG EHQGLQJ WKH ERG\ WRZDUG ULJKW DV IDU DV SRVVLEOH
'R WKLV H[HUFLVH UK\WKPLFDOO\ WLPHV GXULQJ UG ZHHN DQG RQZDUGV
7KLV H[HUFLVH VWUHWFKHV VLGH PXVFOHV VWRPDFK DV ZHOO DV XSSHU SDUW RI OHJV DQG SUHYHQWV
IODEELQHVV LQ WKHVH DUHDV
([HUFLVH 'XUDWLRQ VHF([H F VH ' UDW R VHF
:DWHU 7KH HOL[LU RI OLIH EHVW ZD\ WR TXHQFK WKLUVW$YRLG GULQNLQJ DHUDWHG GULQNV OLNH FRODV $YRLG IDVW IRRG WHPSWDWLRQV/ /
8/8/2019 Stay Fit Optimised[1]
11/17
)LJ )HHW DSDUW VOLJKWO\ ZLGHU WKDQ VKRXOGHU ZLGWK DQG DUPV GRZQ
)LJ 2Q \RXU WRHV VZLYHO WUXQN WR \RXU OHIW OHIW NQHH VOLJKWO\ EHQW NQHH ZLOO WDNH
WKH ZHLJKW RI WKH ERG\ ULJKW OHJ VWUHWFKHG VWUDLW VZLQJ DQG VWUHWFK DUPV XSZDUGV
6WD\ WKHUH IRU FRXSOH RI VHFRQGV
)LJ &RPH EDFN WR SRVLWLRQ DQG QRZ UHSHDW VDPH RQ WKH ULJKW VLGH ULJKW NQHH
EHQW DQG VZLYHO WUXQN WR WKH ULJKW KDQGV WR EH UDLVHG VLPXOWDQHRXVO\
1RWH WKDW ZKLOH GRLQJ WKLV H[HUFLVH WKH IURQW OHJ LH OHIW OHJ ZKLOH VZLYHOLQJ WR WKH OHIW DQG
ULJKW OHJ ZKLOH VZLYHOLQJ WR WKH ULJKW VKRXOG EH VOLJKWO\ EHQW DW WKH NQHH ZLWK WKH UHDU OHJ VWUDLW
DQG UHVWLQJ RQ IORRU RQ WRHV $UPV VKRXOG VLPXOWDQHRXVO\ VZLYHO XSZDUGV
'R WKLV H[HUFLVH WLPHV HYHU\ GD\ LQ WKH UG DQG VXEVHTXHQW ZHHNV
7KLV H[HUFLVH VWUHWFKHV PXVFOHV RI WKH KLSV DUPV DQG VKRXOGHUV DQG UHGXFHV IDW GHSRVLWV LQ
WKHVH UHJLRQV ,W IOH[HV WKH ZDLVW DQG VWUHQJWKHQV NQHHV
([HUFLVH 'XUDWLRQ 6HF
$YRLG RYHUHDWLQJ &KHFN \RXU FDORULHV LQWDNH$YR G RYHUHD LQJ &KHFN \RXU FD RULH LQWDNH
([HUFLVH 'XUDW R 6HF
V Q
/ /
8/8/2019 Stay Fit Optimised[1]
12/17
([HUFLVH 3DUWV 7RWDO 'XUDWLRQ 0LQXWHV
3DUW
6WDQG HUHFW ZLWK IHHW DSDUW RU \RX FDQ GR WKLV
VLWWLQJ LQ D FKDLU ZLWK EDFN HUHFW H\HV ORRNLQJ
VWUDLW DKHDG
)LJORZHU WKH FKLQ VORZO\ WRZDUG KH FKHVW DQG
ORFN WKH FKLQ IRU IHZ VHFRQGV
)LJDIWHU D ZKLOH UDLVH WKH FKLQ VORZO\ DQG
WKHQ WDNH LW XS DV PXFK DV SRVVLEOH \RXU QHFN
ZLOO JHW VWUHWFKHG LQ WKH SURFHVV DQG \RX ZLOO VWDUW
ORRNLQJ XS WRZDUG WKH FHLOLQJ
7KLV XSZDUG DQG GRZQZDUG PRPHQW PD\ EH
UHSHDWHG WR WLPHV LQ RQH URXQG RI SDUW
)LJ)URP WKH IRUZDUG IDFLQJ SRVLWLRQ QRZ
VORZO\ EHQG WKH QHFN R WKH OHIW DV IDU DV
SRVVLEOH 6WD\ LQ WKLV SRVLWLRQ IRU WR
VHFRQGV
)LJ QRZ VORZO\ EHQG WKH QHFN WRZDUGV
ULJKW VLGH DV IDU DV SRVVLEOH DQG VWD\ LQ WKLV
SRVLWLRQ IRU WR VHFRQGV
7KLV OHIW WR ULJKW DQG DJDLQ OHIW PRYHPHQW PD\ EH
UHSHDWHG WR WLPHV LQ RQH URXQG RI SDUW
)LJ IURP WKH IRUZDUG IDFLQJ SRVLWLRQ
VORZO\ WXUQ WKH QHFN WR OHIW WLOO \RX DUH ORRNLQJ
DORQJ WKH OHIW VKRXOGHU
)LJIURP WKH IRUZDUG IDFLQJ SRVLWLRQ VORZO\
WXUQ WKH QHFN WR ULJKW WLOO \RX DUH ORRNLQJ DORQJ
WKH ULJKW VKRXOGHU
3DUW )URP WKH IRUZDUG IDFLQJ GLUHFWLRQ
UDLVH WKH FKLQ DQG FRPH WR SRVLWLRQ OLNH LQ
ILJXUH 1RZ URWDWH WKH KHDG FORFNZLVH
DQG WKHQ DQWLFORFNZLVH GRLQJ IXOO
URWDWLRQ WZLFH LQ HDFK GLUHFWLRQ
0RYHPHQW RI QHFN DQG KHDG ZLOO EH OLNH D
JULQGLQJ VWRQH
([HUFLVH JLYHV IXOO ZRUNRXW WR QHFN PXVFOHV 1RWH WKDW WKH QHFN PRYHPHQW
ZLOO EH YHU\ VORZ DQG XQLIRUP LQ DOO SDUWV RI WKLV H[HUFLVH
)
OR3DUW
URP
3DUW
%H D YHJHWDULDQ $QLPDO IRRG DURXVHV DQLPDO WHQGHQFLHV DQG LQVWLQFWV%H D YHJH DULD $QLPDO IRRG DUR VH D LPDO WH GH FLHV DQG QVW FW
QG
N
DUW
W
3
([HUF VH 3D WV RWDO 'XUDW R 0LQ WHV
//
8/8/2019 Stay Fit Optimised[1]
13/17
([HUFLVH 3DUWV 7RWDO 'XUDWLRQ 0LQ
$YRLG RU DW OHDVW UHGXFH LQWDNH RI 6DOW 6XJDU 0DLGD ZKHDW IORRU SURGXFWV
)LJ 7XUQ WKH QHFN WRZDUG WKH ULJKW VR WKDW \RX DUH
ORRNLQJ DW ULJKW VKRXOGHU QRZ DSSO\ SUHVVXUH ZLWK WKH
OHIW SDOP RQ WKH OHIW FKHHN DQG VORZO\ WXUQ \RXU KHDG WLOO
\RX FRPH EDFN WR IRUZDUG IDFLQJ DQG FRQWLQXH
PRYHPHQW WLOO \RX VWDUW ORRNLQJ OHIW VKRXOGHU )LJ ,Q
WKH SURFHVV \RXU IDFH WXUQV GHJUHHV IURP ULJKW WR
OHIW VKRXOGHUV DJDLQVW WKH SUHVVXUH DSSOLHG E\ WKH OHIW
SDOP
)LJ 7XUQ WKH QHFN WRZDUG WKH OHIW VR WKDW \RX DUH
ORRNLQJ DW OHIW VKRXOGHU QRZ DSSO\ SUHVVXUH ZLWK WKH ULJKW
SDOP RQ WKH ULJKW FKHHN DQG VORZO\ WXUQ \RXU KHDG WLOO \RX
FRPH EDFN WR IRUZDUG IDFLQJ DQG FRQWLQXH PRYHPHQW WLOO
\RX VWDUW ORRNLQJ ULJKW VKRXOGHU )LJ ,Q WKH SURFHVV
\RXU IDFH WXUQV GHJUHHV IURP OHIW WR ULJKW VKRXOGHUVDJDLQVW WKH SUHVVXUH DSSOLHG E\ WKH ULJKW SDOP
)LJ &KLQ WRXFKLQJ WKH
FKHVW DQG HOERZV H[WHQGHG
VLGHZD\V SODFH WKH KDQGV RQ WKH
EDFN RI WKH QHFN ZLWK ILQJHUV
LQWHUORFNHG DSSO\ SUHVVXUH RQ WKH
KHDG DQG UDLVH WKH KHDG VORZO\
DJDLQVW WKLV SUHVVXUH DQG WDNH LW DV
IDU DV SRVVLEOH
7KHVH H[HUFLVHV DUH PHDQW IRU VWUHQJWKHQLQJ WKH QHFN PXVFOHV DQG WR SUHYHQW VWLIIQHVV RI QHFN
MRLQWV3HUIRUP WKHVH H[HUFLVHV WLPHV (DFK 3DUW GXULQJ ZHHN DQG VXEVHTXHQW ZHHNV
J
R
O I
X
PRY
3DUW
LJ
R
S
3DUW
3DUW
)LJ +ROG WKH KHDG EDFN ORRNLQJ
XSZDUGV )LQJHUV LQWHUORFNHG SODFH ERWK
WKXPEV XQGHU WKH FKLQ &RXQWHULQJ WKH
SUHVVXUH RI WKXPEV RQ WKH FKLQ EULQJ WKH
KHDG IRUZDUG WLOO WKXPEV DUH SUHVVHG
EHWZHHQ WKH FKLQ DQG WKH FKHVW )LJ
LJ
K
LG
3DUW
Q V HU RUP HVH H[HUF VHV PHV DF DU U QJ HH DQ V VHT HQ HH
H
JK
RX
OO
([HUF VH 3DUWV R D ' UD LRQ 0 Q
V
)
/ /
8/8/2019 Stay Fit Optimised[1]
14/17
.QHHV DQG KDQG VKRXOG QRW EH EHQW LQ WKLV H[HUFLVH DW DQ\ SRLQW RI WLPH $OVR QR XQGXH IRUFH VKRXOG EH DSSOLHG
ZKLOH SHUIRUPLQJ WKH H[HUFLVH
8/8/2019 Stay Fit Optimised[1]
15/17
)DVWLQJ LV OLNH JLYLQJ UHVW WR WKH ERG\ PDFKLQH WR UHFRXS
)LJ /LH GRZQ IODW RQ WKH EDFN ZLWK DUPV VWUHWFKHG EHKLQG
KHDG SDOPV RSHQ DQG IDFLQJ XSZDUGV
)LJ /LIW WKH EDFN DQG EHQG WKH NQHHV VLPXOWDQHRXVO\
DQG EULQJ WKH KDQGV IRUZDUG WR JUDVS WKHP VOLJKWO\ EHORZ WKH
NQHHFDSV DQG WRXFK WKH FKHVW ZLWK WKH NQHHV
7KLV H[HUFLVH VWUHQJWKHQV DEGRPLQDO PXVFOHV DQG UHGXFHV IDW
GHSRVLWV WKHUH
'R LW WLPHV GXULQJ UG
ZHHN DQG VXEVHTXHQWO\
([HUFLVH 'XUDWLRQ VHF
([HUFLVH 'XUDWLRQ VHF
)LJ 6TXDW RQ WKH IORRU ZLWK SDOPV RQ WKH IORRU NQHHV EHQW
DQG IHHW EHWZHHQ WZR KDQGV
)LJ :LWK DUPV KHOG VWUDLW DQG WKH SDOPV WDNLQJ WKH ZHLJKW
RI WKH ERG\ VWUHWFK OHJV EDFNZDUGV RQH DW D WLPH WLOO WKH\ UHVW
RQ WRHV .HHS KH ERG\ WDXW VXSSRUWHG E\ SDOPV LQ IURQW DQG
WRHV DW WKH EDFN
5HWXUQ EDFN WR RULJLQDO SRVLWLRQ )LJ
3HUIRUP WKLV H[HUFLVH WLOO \RX IHHO RXW RI EUHDWK 7KLV H[HUFLVH WRQHVXS ERG\ PXVFOHV
G
H
[HUF VH ' UD LRQ VHF
/ /
8/8/2019 Stay Fit Optimised[1]
16/17
)LJ /LH GRZQ RQ WKH VWRPDFK FKLQ UHVWLQJ RQ WKH IORRU KDQGV VWUHWFKHG
DQG SDOPV RSHQ IDFLQJ WR WKH FHLOLQJ
)LJ 1RZ NHHS OHIW OHJ VWUHWFKHG DQG VORZO\ OLIW ULJKW OHJ XS LQ WKH DLU ZLWKRXW
EHQGLQJ DW WKH NQHH 5DLVH LW DV IDU DV SRVVLEOH ZLWKRXW H[HUWLQJ XQGXH IRUFH
)LJ 6ORZO\ EULQJ WKH ULJKW OHJ GRZQ DQG FRPH EDFN WR SRVLWLRQ 1RZ UHSHDW
WKH H[HUFLVH ZLWK WKH RWKHU OHJ
7KLV H[HUFLVH LV PHDQW IRU EDFN DQG LW SUHYHQWV WKH VWLIIQHVV RI WKH EDFN
'R WKH HQWLUH H[HUFLVH WLPHV GXULQJ ZHHN DQG VXEVHTXHQW ZHHNV
([HUFLVH 'XUDWLRQ 0LQ
&HLOLQJ RQ GHVLUHV /HVV OXJJDJH PRUH FRPIRUW PDNHV MRXUQH\ D SOHDVXUH 5HGXFH \RXU ZDQWV& LOLQJ RQ G LU / VV OXJJDJH PRUH FRPIRUW PDNHV MRXUQ \ D SOHDVXUH 5 GXFH \RXU ZD
([HUFLVH 'XUDWLR 0L
QWV
/ /
8/8/2019 Stay Fit Optimised[1]
17/17
)LJ3DOPV DQG NQHHV RQ WKH IORRU DV VKRZQ DQG EDFN SDUDOOHO WR WKH JURXQG OHYHO
)LJ 1RZ EHQG WKH HOERZV GRZQ WLOO WKH\ WRXFK WKH WUXQN WDNH WKH FKHVW GRZQ DV IDU DV
SRVVLEOH EXW QRW WRXFKLQJ WKH JURXQG ZLWK EDFN UHPDLQLQJ WDXW DQG VWUHWFKHG
)LJ&RPH WR WKLV SRVLWLRQ ERG\ VWUHWFKHG ZLWK ZHLJKW RQ ERWK DUPV
)LJ.HHSLQJ WKH ERG\ VWUHWFKHG QRZ EHQG WKH HOERZV WDNH WKH FKHVW GRZQ DQG WKHQ XS
ZLWKRXW WRXFKLQJ WKH JURXQG
7KLV H[HUFLVH VWUHQJWKHQV WKH FKHVW DUPV DQG VKRXOGHUV 3HUIRUP LW WLPHV GXULQJ ZHHN
DQG VXEVHTXHQW ZHHNV
'R FRROLQJ GRZQ H[HUFLVH DW WKH HQG DQG UHOD[
3HUIRUP WKHVH H[HUFLVHV UHJXODUO\