Grant and Diane Hernden’sDEFY AGING SYSTEM

SAMPLE

The leading health and fitness program for men and women over 50.

MANUAL HIGHLIGHTSWhat you can expect

This sample program is just a teaser of the incredible value you receive when you order a copy of the Defy Aging System. Here’s an overview of what you get:

Introduction How To Succeed

Our Commitment to You

Getting Started

Why Resistance Training Is Important

Your Commitment

How To Save Time

Eat To Defy Aging The Real Truth About Carbs

All About Protein

Protein Supplementation

Eating Good Fats

How To Drink Lots of Water

Food Labels

Ingredient Lists

Servings

Guidelines For Estimating Portion Sizes

Life Balance Plans How To Lower Your Risk Of Chronic Disease

Does Stress Make You Sick?

4 Action Plan Over 16 Weeks

Equipment List How To Build An At-Home Gym With Minimal Equipment

MANUAL HIGHLIGHTSWhat you get

You’ll also get a complete workout program with step-by-step instructions and full-colour demonstration photos., plus “just press play” videos - available on our website or on DVD.

Dynamic Warm-Up Why Warming Up Is Important

6 Warm-Up Exercises

Resistance Exercises When To Workout, When To Rest

6 Resistance Exercises

Cardio Intervals What Are Intervals and Why Are They Important?

Perceived Exertion Scale: How Hard Are You Working?

How To Increase The Intensity Of Your Intervals

Ways To Modify Your Intervals

Measuring Your Maximum Heart Rate

1 Cardio Interval Workout

Cool-Down Stretches Why Cooling-Down Is Important

6 Cool-Down Stretches

Please Note: The number of workouts included in the system depends on the package that your order. Be sure to visit www.AgeDefyingWorkouts.com for a current list of packages and pricing. DVDs are not include in all packages.

GET STRONGER, THRIVE LONGERGear up your life with the Defy Aging System

It takes incredible discipline to maintain a busy lifestyle. Whether working full time, part time, or retired; or, managing an active family, spending time with adult children or volunteering, life can be very challenging. We know - we’ve been there. And while balancing these activities and committing to healthy living is not always easy, we’re certain that our system, developed from our 35 years of experience as certified personal trainers and promoters of health and well-being, will help you find exercise smart, eat right and fit it all in.

Be healthy while living the life you wantWhen you use our system, you will find that you can have a healthy body and still enjoy life. The workouts are designed to fit any lifestyle - the work is gradual, yet progressive, making a permanent commitment to health and well-being much easier. To help you succeed, we’ll show you how to:

• Exercise effectively.• Eat healthy.• Achieve life balance.

SAMPLE INTRO

EATING TO DEFY AGINGThe benefits of eating a healthy diet

You can achieve your fitness and nutrition goals and enjoy all the food you like. When you eat a diet that includes a variety of high-fibre carbohydrates from whole grains, fruits and vegetables; lean protein from animal and vegetable sources and healthy fats; and lots of water, you can expect to:

• Maximize fat loss.• Gain lean muscle.• Have energy to burn.• Decrease the risk of diabetes, cancer, high blood pressure, “bad” cholesterol (LDL), and

heart disease.• Increase ability to concentrate.• Enhance your immune system.

The real truth about carbohydratesCarbohydrates provide about half of all the energy used by muscles, nerves and other body tissues, and they are also the preferred fuel for your brain. In one day, 45% to 65% of calories should come from carbohydrates with whole grains, vegetables, legumes and fruit making up roughly half of your plate.

Carbohydrates that you should eat more often include: • A variety of fresh and frozen vegetables. Think of a rainbow of bright colours such as dark

green, orange and red.• Whole fruit – better than juice.• Whole grain breads, cereals, pasta and brown rice.

ProteinProtein has numerous functions in the body, some of which include:

• Building and repairing muscle, especially when working out.• Making hormones, such as insulin and thyroid hormones, to control your metabolic

(calorie burning) rate.• Enhancement of your immune system, helping to fight off diseases.

15% to 35% of your diet should be made up of protein, with animal and vegetable sources making up about one quarter of your plate.

SAMPLE NUTRITION

Action Plans

DEFY AGING SYSTEM

ACTION PLANS ACTION PLANSACTION PLANS

16-WEEK LIFE BALANCE ACTION PLANWeeks 1 to 4

The goals of this action plan are:

• To plan your workouts.• To establish healthy eating habits.• To commit to your plan.

Before you get started, get rid of the weigh scale. You should measure your success based on how your clothes fit, how you look in the mirror and how much energy you have – not from a number on a scale.

For the next 4 weeks, commit to the following:

• Do 12 resistance workouts and 12 or more cardio workouts.• Check off each completed workout on a calendar.• Plan meals that you know you can make based on your commitments. Put these meals on

your calendar and build a grocery list based on these meals. Have the list close by so that you can add healthy items to it as they run out.

• Rid your house of unhealthy foods.• Find a water bottle and keep it close by so that you can drink 8 to 10 cups a day.• Put all commitments (i.e. work, family, community) on a master calendar. Don’t forget to

schedule 3 resistance and 3 cardio workouts per week (12 for the program), plus time to plan meals and shop for groceries.

• Review your master calendar a week in advance and make any revisions to accommodate your schedule.

• Share this plan with one support person.

SAMPLE ACTION PLAN

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Warm-UpBeginner Workout 1

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WARM-UP #1 HIGH KNEE DRILLWARM-UP #1 HIGH KNEE DRILLWARM-UP #1 HIGH KNEE DRILL

REPS 40 SETS 1REPS 40 SETS 1REPS 40 SETS 1

1. Stand with feet hip-width apart. 2. Drive knee up towards chest and quickly place foot back on the ground.3. Drive other knee up with minimal ground contact time. Bring knees up higher than waist. 4. Return to start and repeat. One leg up and down equals one rep.

1. Stand with feet hip-width apart. 2. Drive knee up towards chest and quickly place foot back on the ground.3. Drive other knee up with minimal ground contact time. Bring knees up higher than waist. 4. Return to start and repeat. One leg up and down equals one rep.

1. Stand with feet hip-width apart. 2. Drive knee up towards chest and quickly place foot back on the ground.3. Drive other knee up with minimal ground contact time. Bring knees up higher than waist. 4. Return to start and repeat. One leg up and down equals one rep.

WARM-UP #2 FORWARD/BACKWARD LEG SWINGSWARM-UP #2 FORWARD/BACKWARD LEG SWINGSWARM-UP #2 FORWARD/BACKWARD LEG SWINGS

REPS 10 PER LEG SETS 1 REPS 10 PER LEG SETS 1 REPS 10 PER LEG SETS 1

1. Stand with feet together with an upright posture.2. Keeping upper body perpendicular to the ground, swing one leg forward and backward. Do not

swing leg so hard that you can not keep upper body from moving. Be sure to keep swinging leg as straight as possible.

1. Stand with feet together with an upright posture.2. Keeping upper body perpendicular to the ground, swing one leg forward and backward. Do not

swing leg so hard that you can not keep upper body from moving. Be sure to keep swinging leg as straight as possible.

1. Stand with feet together with an upright posture.2. Keeping upper body perpendicular to the ground, swing one leg forward and backward. Do not

swing leg so hard that you can not keep upper body from moving. Be sure to keep swinging leg as straight as possible.

SAMPLE WARM-UP

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Resistance ExercisesBeginner Workout 1

DEFY AGING SYSTEM

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EXERCISE #A1BODY-WEIGHT SQUATS

REPS 10 TO 12 SETS 3 TEMPO 4-0-1 WEIGHT BODY REPS 10 TO 12 SETS 3 TEMPO 4-0-1 WEIGHT BODY

1. Place feet slightly wider than shoulder-width apart, holding arms out in front.2. Squat down like you are going to sit in a chair. Upper body will lean forward slightly and hips will

shift backwards while going down. Remember to keep your knees from going out in front of your toes while squatting. Maintain a flat lower back. Feel weight in back 3/4 of feet.

3. Return to start and repeat.

Increase difficulty: Hold your arms at your sides or behind your head.

1. Place feet slightly wider than shoulder-width apart, holding arms out in front.2. Squat down like you are going to sit in a chair. Upper body will lean forward slightly and hips will

shift backwards while going down. Remember to keep your knees from going out in front of your toes while squatting. Maintain a flat lower back. Feel weight in back 3/4 of feet.

3. Return to start and repeat.

Increase difficulty: Hold your arms at your sides or behind your head.

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SAMPLE WORKOUT

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Cardio IntervalsBeginner Workout 1

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HIGH-INTENSITY INTERVAL TRAININGBefore you begin

When it comes to cardio (aerobic) training, the best solution for fat loss is shorter, more intense sessions, where you burn more overall calories and preserve fat-burning muscle. Your body will look leaner, and you will continue to burn more calories 24 hours or more after completing your short, intense interval sessions than with long, continuous cardio.

What are intervals?Intervals are brief, high-intensity periods of exercise where you work out as intensely as you can, alternating with slower, active recovery periods. Intervals are usually done immediately after a resistance workout, but can also be done on days in-between a resistance workout. They can also be done with:

• Body weight only.• Regular cardio equipment such as an exercise bike or treadmill. • As a circuit.

Using intervals only to lose body fatInterval training on its own will not help you lose body fat permanently. You must: resistance train (to increase fat burning muscle), perform short-burst cardio intervals (to raise metabolism) and eat healthy foods, in proper portion, 80 to 90% of the time, to permanent lose body fat.

How to interval train• Start: 3 to 5 minute warm-up at an intensity of 3 to 4 on the 10-point Perceived Exertion

Scale (see below).• Hard: Do 30 seconds of cardio at 7 to 9. Note - This is the “hard” phase of the interval. You

should feel winded at the end of this part of the interval and ready to slow down.• Easy: Follow with active rest for 60 seconds by exercising at a slow pace at 3 to 4. This is

the “easy” phase of the interval.• End: 3 to 5 minute cardio cool-down, and then end with your stretches.

Perceived Exertion Scale1 to 2: Sitting or lying down in a relaxed state.3 to 4: Breathing a little harder, but where you could easily carry on a conversation.5 to 6: Sweating a bit, slightly breathless, but where you can still talk in short sentences.7 to 9: Seating hard, breathing hard, where you can only talk for 1 or 2 words. 10: Total exhaustion.

SAMPLE CARDIO PLAN

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CARDIO INTERVALSWALKING

INTENSITY 60 “HARD”, 60 “EASY” INTERVALS 4 TO 8INTENSITY 60 “HARD”, 60 “EASY” INTERVALS 4 TO 8

When to do interval trainingIntervals are usually done immediately after a resistance workout, but can also be done on days in-between a resistance workout.

How to do this exercise• Start: 3 to 5 minute warm-up at an intensity on Perceived Exertion Scale of 3 to 4 • Hard: Do 60 seconds of cardio at an intensity of 7 to 9. • Easy: Follow with active rest for 60 seconds by exercising at an intensity of 3 to 4. • End: 3 to 5 minute cardio cool-down, and then end with your stretches.

Note - 1 interval is doing the “Hard”, followed by the “Easy” once.

When to do interval trainingIntervals are usually done immediately after a resistance workout, but can also be done on days in-between a resistance workout.

How to do this exercise• Start: 3 to 5 minute warm-up at an intensity on Perceived Exertion Scale of 3 to 4 • Hard: Do 60 seconds of cardio at an intensity of 7 to 9. • Easy: Follow with active rest for 60 seconds by exercising at an intensity of 3 to 4. • End: 3 to 5 minute cardio cool-down, and then end with your stretches.

Note - 1 interval is doing the “Hard”, followed by the “Easy” once.

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SAMPLE CARDIO

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Cool-Down StretchesBeginner Workout 1

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STRETCH #1 LYING HAMSTRINGSECONDS 20 TO 30

1. Lie on back and place belt around the bottom of one foot.2. Bring leg up to a 90-degree angle and hold belt close to chest. 3. Slowly extend knee until leg is straight. You should feel a

stretch on the back side of your leg. If not, bring knee closer to chest and straighten leg.

4. Hold prescribed time and then repeat with other leg.

STRETCH #2 DOUBLE KNEE-TO-CHESTSECONDS 20 TO 30

1. Lie on back and place hands on knees.2. Pull both knees in to chest until a comfortable stretch is felt in

lower back. Keep head relaxed on floor.3. Hold for prescribed time.

STRETCH #3 SINGLE KNEE-TO-CHESTSECONDS 20 TO 30

1. Lie back and grasp one leg in front of knee. Other leg should be straight on floor.

2. Pull knee towards same shoulder. Back should remain flat on floor.

3. Hold for prescribed time. Then, repeat with other leg.

SAMPLE STRETCHES