Library Seminar Series Notes

Keep Your New Year's Resolution

Presented by: Dr. Peter Hinz

"Big Doors Swing by Little Hinges"

1st Training Move Well

6 Steps to Better Exercise

1. Adjustment (Of course, the presenter is a chiropractor.)

2. Posture Exercises (Do only after you have spoken to your physician.)

a. Wall Angels -(5 times a day for 10 seconds)

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  Feet flat, and heels against the wall


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  Place the back of the hands against the wall


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  But and belly button in


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  Chin down to back a double chin; then place neck against wall.


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  Shoulders against wall

b. Stretch Hamstrings - Properly (Morning and Night: 10 to 15 seconds)

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  Stand up


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  Place right leg in chair with toes up


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  Steady yourself by holding onto a table or other object


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  Do same steps above with left leg.

c. Stretch Pecks

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  Elbow parallel against wall


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  Arm 45 degrees


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  Step forward with your right foot and lean into it.


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  Do same steps, but with left foot.

3. Sleep (On your back or side is the best way to sleep.)

4. Do Something (Weights should be included, and walk.)

5. Get Heart Rate Up - (Subtract your age from 220; result will be your needed heart rate.)

6. Resistance Training - (Women: 2 lower and 1 upper; 2 to 3 sets and 12 to 15 reps.)

2nd Training - Eating Well

The Golden Rules:

Start Eating Good Things (If it comes in a box, it is not good food.)

2. Fresh Fruit

3. Keep your Tank Full - Drink Water (Multiply your weight by 0.5, and that result is how many ounces you should drink a day. - If it's too much water for you, drink less but drink.)

4. Eat Organic

5. Make your own

6. Get Equipped (Take vitamins)

7. How long do you eat?

8. Eat what you buy (Bread suggestion: Great Harvest)

9. Be the boss

10.Keep it positive (Don't beat yourself up if you don't do all these rules all the time.)

*If you want to see a movie about our food , watch Food Inc and Fast Food

Nation. Contents may shock you!

*The Zone Diet is a good diet program to look at.

3rd Training - Think Well

1. Balance Emotional Stress
*Stress is thoughts, trauma, toxins.
*Balance is emotional, physical and chemical.

2. Organization - Write down Goals

3. Write down 7 Most Important Priority Steps of each Project you do.

4. Positive Affirmations - Say Out Loud

5. Mediation or Prayer
*Set perimeters for time and journal
*Use a Mala bead strand (108 beads) or rosary and for each bead quote something good
about you, and say out loud what you are going to be or do.

A good book to read is "The Secret".

You have at least 60,000 thoughts a day, use them wisely.

"Thoughts are Things"
Napoleon Hill