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TABLE OF CONTENTS TABLE OF CONTENTS.................................................................... 1 CHAPTER 01: INTRODUCTION...................................................... 3 CHAPTER 02: EXERCISES............................................................... 6 Benefits of exercise..................................................................6 Snack before/after exercise.................................................... 6 Smart Exercise- The 31 minute Plan....................................... 9 Cardiovascular exercises....................................................... 10 Warm-up = 30 sec - 1 minute................................................12 Smart Exercise Plan................................................................14 Stretching Exercises............................................................... 15 Strengthening/Weight Exercises.......................................... 15 Rest and Recovery................................................................. 17 Cardio Spurts..........................................................................17 Weight Training – Let’s burn some body fat and build muscle!................................................................................... 19 Rebounding – just 10 minutes a day!....................................22

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CHAPTER 03:YOGA AND YOGA BURST EXERCISE..................... 26 Yoga Bursts.............................................................................26 Yoga Breathing.......................................................................27 CHAPTER 04: CASUAL BIKE RIDE OR WALK DAY.......................29 CHAPTER 05: FITNESS ROUTINE.................................................30 CHAPTER 06: TROUBLESHOOTING:........................................... 31 CONCLUSION:.............................................................................. 35 ABOUT HOLLIE.............................................................................36 REFERENCES:............................................................................... 37 DISCLAIMER:................................................................................39

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CHAPTER 01: INTRODUCTION The Habit of Fitness can be difficult when we just don’t have the energy to do it. We work all day and we forget about exercise because it’s one more thing we have to do besides make dinner, get ready for the next day, pick up the house, make our lunch and get the kids ready for bed. All we really want to do is browse through the television channels, forget about exercise, and just chill out the rest of the night. Exercise is driven from a word “to move our body”. It helps to detoxify the body by ridding toxic waste through circulation and lymphatic drainage. It can speed up the metabolism, help you also sweat out toxins, and help you sleep better at night. It is so beneficial and a reason NOT to do it. In America, our weight has soared due to inactivity, however, not the only culprit. We are definitely not moving around as much. Our children have more electronics to play with or television to watch including 3

video games. Most Adults also run out of time because their energy is gone after an 8-10 hour work day. For me, exercise has become NO EXCUSE with my diagnosis of Breast Cancer and also Multiple Sclerosis. After studying all the benefits of exercise and how necessary it is to help fight diseases, I knew it was going to be built into one of my 6 Habits for sure. I made it fun and I have been exercising faithfully for the last 10 years!

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Since it helps build the immune system for a cancer patient, it was another reason NOT to perform it and why I FEEL GREAT! Lastly, if you have heart problems, like high blood pressure, you really should be exercising since the heart and blood vessels need this. All other illnesses of any kind are in dire need of FITNESS too, just check with your doctor!

The Immune system LOVES Fitness… BYE, BYE COLDS AND FLU! (If you get a cold or the flu, you just recover quicker)

When we combine regular exercise with other healthy living habits, we are building a dynamic human machine. How to add exercise in a smart way becomes the key. So let’s create this habit of exercise and build up our bodies to be strong and yes a well-built, diseasefighting machine!! Select from Smart Exercise, Cardio Bursts, Rebounding, Weight Training, and Yoga and build into your daily routine! 5

CHAPTER 02: EXERCISES Benefits of exercise           

Weight Loss Improved Bone Health Decreased risk Cancer and Heart disease Better Sleep Improved Immune system Happier Moods Decreased blood pressure Decreased Aging process Improved blood flow Improved brain function Improved flexibility, balance and strength Snack before/after exercise

To begin you MUST have some energy in your body from food. You could take ½ of your am or pm meal, equivalent to about 100-150 calories, and eat it ½ hour before you exercise, which allows your blood sugar to reach your brain and give enough energy to your 6

muscles for movement. This is important and a critical step, where most people do not snack before exercise!! In fact, without adequate balanced protein, carbohydrate, and fat together for this snack, like the recipe for a Power drink (at the end of this lesson as well) or you do not eat anything, your brain requires sugar as fuel so it will release cortisol for its need. Cortisol begins ripping down your muscle for this immediate fuel for the brain. So snack up! Why waste a muscle….

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The other ½ of your 200/300 calorie meal or snack will be eaten after you complete your exercise session in order to raise your blood sugar back up and refuel the brain and nourish the cells along the way, or have the other ½ of the power drink. Dr. Sears has taught me a simple exercise plan to follow and not to stress out the body. You will be performing a smart exercise program using the principles of warm-up, stretching, strengthening and cardiovascular training as shown below as an example of a cardio type exercise. The brain and heart LOVE this exercise. Heart rate remains steady at a beginner or intermediate intensity for 30 minutes! Figure your Heart Rate out for any exercise! Also, it’s important to check with your doctor if any of these exercises are ok for YOU! 100 calorie Balanced Snack Ideas ½ RX Bar – at any grocery store or department store 1/3 of a Power Cookie – see recipe below 1 cheese stick and ¾ cup grapes or ½ apple 1/3 of Power drink – see recipe below 8

Power Cookie (335 calories) ¼ c. old-fashioned oatmeal ½ scoop vanilla whey protein powder 1 Tbsp. natural Peanut butter 2 tsp organic agave nectar or raw honey 8 Cacao chocolate chips 1/8 tsp Natural vanilla ¾ tsp water Mix and shape into cookie. Divide into 3 equal parts for 100 calorie snack! Power Drink= 1 c. 1% organic chocolate milk, 1.5 tsp extra virgin olive oil, ½ scoop chocolate whey protein powder (15 gm) and mix. Enjoy 1/3 drink before exercise and the other 2/3 after exercise.

Smart Exercise- The 31 minute Plan Smart exercise begins with moving the body and then allowing the body to rest and recover. You will be taking 1 day off to achieve this repair and recovery to the body. Exercise becomes a habit and should not be looked at as a chore. It is a valuable part of your Healthy Living Plan. If you have a favorite television show or even

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the 4:00pm news you can watch it and enjoy exercise along with that show. As with anything, moderation is the key. Too much exercise is just as harmful as none at all. Moderate exercise includes a balance of: stretching, flexibility, cardiovascular exercises, strength training and relaxation exercises through a few yoga poses (5-6 days a week) Included in the next several pages are different exercises to try for your Habit of Fitness including: Smart exercise, Cardio Spurt, Yoga Bursts, Stretching and Weight training. I will help you create a Fitness schedule to perform during the week to develop a lifelong Habit of Fitness and get a variety of different exercises for body health.

Cardiovascular exercises Select from different cardiovascular exercises that you can perform and enjoy while raising your heart rate to a specified intensity level listed below. Keep within your target heart rate after selecting the intensity during 10

cardiovascular training such as the smart exercise and cardio spurt intensity workouts for example. Figure out the amounts:

*Target heart rate = 220 minus your age=_____and multiply intensity (50%-90%) =________HR Example: 220 minus 48(age) = 172 172x .6 = 103 172x.7 = 120 for the Moderate intensity!

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Target Heart rate = 103-120 Beginner intensity is 50-60% (so multiply by .5 and .6) for heart rate range for smart exercise or Moderate intensity is 60-70% (multiply .6 and .7) for heart rate range for smart exercise Intense workout is 80-90% (multiply .8 and .9) for heart rate range for cardio spurt exercise Cardiovascular Exercise Examples Treadmill, Exercise bike, Stationary exercise bike, Running, Mini-trampoline, Elliptical, Roller skating, Jump rope, Stair climbing, Walking, are examples of specific cardiovascular exercises to select. Alternate a different one each day!

Warm-up = 30 sec - 1 minute Take 30 seconds or 1 minute to get the body prepared for your workout. Begin with breathing and continue as you perform all these exercises over the next 31 minutes. To perform breathing, breathe in through the nose and out from the mouth as your heart rate starts to increase. Breathing brings increased oxygen to the heart and eventually the whole body. Perform 12

breathing exercises and raise arms overhead and back down to your side for this warm-up. You should also stretch all of the muscles you are going to be using in any fitness exercise before and after the workout. After your Warm-up begin your Smart Exercise plan below and observe the different stretching and strengthening exercises below the plan. Perform this plan to your favorite music too!

One secret of the longest living people of the world is to stay fit with activity and movement. 13

Smart Exercise Plan

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Stretching Exercises After a few minutes of warm-up, you will begin with Day 1 of stretching exercises and alternate each day with weight exercises. Alternate different stretching/weight exercises so you are using a different set of muscles. See the list below to select your 3 minutes of stretching exercises. Use a towel for some of these stretches: 1.) 2.) 3.) 4.) 5.) 6.) 7.) 8.) 9.)

Standing Twist stretch Neck rotation – ear to shoulder Shoulder shrugs Back stretches Standing Side stretch Glute stretch Wall press: Hip/calf stretch Lateral floor side stretch Seated hamstring stretch

Strengthening/Weight Exercises 3 minute Strengthening/Weight exercises are performed on the opposite days of stretching: Use 1-5lb weights for women and men 5-10 lb to gently stress 15

muscle. Do upper and lower body for the weight session:

Upper Body 1.) 2.) 3.) 4.) 5.) 6.) 7.)

Shoulder press Wall Push-ups or on ground Two-arm overhead tricep press Lateral Push-down Bicep Curl Tricep Dip Lateral Front shoulder raise 16

Lower Body 1.) 2.) 3.) 4.) 5.) 6.)

Narrow Squat Lunge walk Wide Squat Reverse Lunge Hamstring Press Crunch

Rest and Recovery You will be taking one or two days off to rest and repair and build your lean body mass. The benefits of resting also allow less risk of injury. You pick the day you want to take off. Enjoy the time to still keep active in a day and move your body! For example, take the stairs not the elevator, or walk to the mail box not drive up to it!

Cardio Spurts This is a brief high-intensity workout for 6 minutes in the am on rising or pm 2 hours before bed. It is opposite time of your regular cardio workout and in addition to it!

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Running in place - Jump rope or Jumping jacks - Fast stationary bike riding - Stair climbing These short bursts create more calories burned and stimulate testosterone and growth hormones to produce a greater impact of weight/fat loss. Also it will get you energized in the am if you do them right when you get up. Just like having a cup of coffee!! Just select the energizing cardio activity you want to perform and set your alarm to get your day started out dynamic! It will set the stage for you to plan meals really well as you will not want to exercise for nothing or start eating junk food because of all the work you are performing with Fitness! Cardio Spurt plan: (Enjoy ½ of a RX bar (any grocery or department store) ½ hour before this spurt and the other ½ after your cardio spurt. 1. Perform 5-10 breathing exercises bringing oxygen to the heart 2. Perform 1 minute of intense cardio burst exercise (see exercises above) 18

3. Perform 4 minutes of Relaxation Recovery which includes stretching exercises or yoga poses. Don’t forget to perform breathing exercises in this phase 4. Perform x2 - 30 second intense cardio burst exercise. Perform 30 second breathing exercises between each 30 second cardio spurt

Weight Training – Let’s burn some body fat and build muscle! Perform weight training 2 days/week for maintenance and 3 days for fat burning every other day of course to give the muscle time to repair and build! You will be lifting weights watching TV or do when you like (am is best when testosterone is highest in the body). This should only be a 30-45 minute workout. Select your weight to be a little hard like 5-20lbs or more if you are trained, you pick, and do 3 sets of 10-15 for each muscle and rest 1 minute between sets. This sheet is basic weight lifting and simple as it tackles

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the muscles to build and tone! I use 8lbs and LOVE IT!

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*KEY Be sure to have a 100 calorie Balanced Snack 30 minutes before you workout and right after your workout. Strength training causes the release of growth hormone and testosterone 15-30 minutes after your workout so you want hormonal balance from your snack! Anti-aging and fatburning are a nice side effect! Perform 3 sets of 10-15 with each exercise. Build up to 15 reps weekly. *KEY - Breathing is critical to avoid injury to the body. Deep breath in before lift the weight and exhale when the weight is lifted.

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Bicep Muscle – Seated. Use 1 weight and do on each arm. Bend arm up with weight. Sit up straight. Arm Pulls – Knee on a chair and pull weight with one arm as if starting a mower. Leg dips – Standing with weight in the hand that you are dipping and put that foot forward and other leg back. Dip down not allowing knee to go over foot (you do not want to injure knee) Do the opposite leg and change weight in that arm. Shoulder Press – Sitting. 2 weights each hand and press UP overhead. Tighten the abdomen with each press up. Triceps Dip– Sitting with arm overhead with 1 weight and dip arm back. Do other arm. Sit up straight. Dead Lift – 2 weights in hands and dip down using ALL of leg muscles. Knees DO NOT fall forward over feet. Go back on heels to avoid hurting your knees. Shoulder Press Forward. Sitting with weights both hands and press forward and tighten ABD muscles to support back with each press forward.

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Calf Raise – weights both hands and raise calf up for 3 sets of 15 ‘If you think lifting is dangerous, try being weak. Being weak is dangerous.’

Rebounding – just 10 minutes a day! 2 systems that work hard during your exercise routine: Cardiovascular and Lymphatic System and another way to exercise! Cardiovascular system – Your cardiovascular system consists of your heart, blood vessels and approximately 5L of blood that the blood vessels transport. Responsible for transporting oxygen, nutrients, hormones and cellular waste products throughout the whole body, the cardiovascular system is powered by the body’s hardest working organ – the heart, which is only about the size of a closed fist. Your heart is the only pump your body has to move blood and oxygen to all parts of the body and needs to be exercised to keep it pumping effectively!

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Lymphatic System – Your lymphatic system is a component of the immune system and works closely with the cardiovascular system. The ducts of the lymphatic system collect and filter and return lymph fluid to circulation. It also filters bacteria and viruses, removes cellular debris, cancerous cells and waste from the blood. Once filtered, the blood is returned to the circulatory system, or your cardiovascular system. You have about 3x more lymph fluid than blood and its pulsing only occurs by the force that is provided through the motion of the body through the breath. There are other exercises that can encourage the lymphatic system to work more efficiently and MUST be performed. Exercises for your cardiovascular system Treadmill, Exercise bike, Stationary exercise bike, Running, Mini-trampoline or rebounding, Elliptical, Roller skating, Jump rope, Stair climbing, Walking, Running Sports are examples of cardiovascular exercises to select. Exercises for your Lymphatic system Rebounding or light jumping on a mini-trampoline, Lymphatic massage, Deep breathing by expanding chest fully and then exhaling slowly (breathe clean air in and toxins out), movement such as walking, biking and 23

swimming, stretching and yoga, dry brushing and contrast hydrotherapy – hot/cold shower therapy. On a side note – It is recommended to remove the bra for 12 hours/day to allow blood and lymph fluid to circulate helps reduce risk of breast cancer. 10-minute Rebounding routine: 1. Warm-up with light bouncing, 2. Do 5-10 min of strength and aerobic bounce variations 3. Cool down with a couple more minutes of light bouncing Rebounding benefits:  Stimulates the millions of one-way valves that make up the lymphatic system. This action benefits the immune system’s capacity for fighting disease, destroying cancer cells, eliminating antigens, preventing future illness  White blood cell counts can nearly triple following rebounding which will provide a greater defense at destroying cancerous cells  Circulates oxygen to all the tissues and cells

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 Just 2 minutes of rebounding offers the equivalent physiological benefits as 6 minutes of running, 10 minutes of swimming and 22 minutes of walking  It provides an increased G-force (gravitational load), which benefits the body by strengthening the musculoskeletal systems  Protects the joints from chronic fatigue and impact delivered by exercising on hard surfaces  Offers relief from neck and back pains, headaches, and other pain caused by lack of exercise  Has been shown to benefit body alignment and posture  Enhances the digestive and elimination processes

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CHAPTER 03:YOGA AND YOGA BURST EXERCISE

Yoga becomes part of a healthy living lifestyle plan in many ways. Yoga encourages the proper circulation of blood and lymph fluid, enhances digestion, reduces nervous tension, creates relaxation, balance, flexibility, and improves concentration. Every organ system in the body benefits from yoga. Yoga is a form of daily relaxation that allows your body to heal. If you can attend a yoga class 2-3 times/week with a trained professional you will cultivate a very powerful tool for awareness and opening of the mind.

Yoga Bursts For a burst of Yoga when unable to attend a class you will be practicing a few yoga poses after you finish your complete exercise routine to help your body cool down. The poses will also be performed for 3-5 minutes 26

before you retire to sleep as a relaxation method to unwind the mind. I enjoy the down dog and child’s pose as my relaxation yoga poses.

Yoga Breathing Yoga poses also include nostril breathing during each pose. You will breathe in through the nose slowly filling air through the abdomen to slightly puff the abdomen. Then inhale into the ribs and finally upper chest. You will exhale the same way. Exhale from the 27

abdomen, then the ribs and finally the upper chest. Between inhaling and exhaling hold the inhaled breath a few seconds to send oxygen throughout all parts of your body. Try holding a pose and performing 3 nostril breathing exercises in that pose before performing another pose. For example, get into the down dog pose and breathe for 3 cycles once in that pose. Change into another pose, for example the child’s pose, and perform 3 more breathing cycles. Go back to down dog and continue breathing process for about 3-5 minutes. Yoga and breathing has been shown to improve immune system function, increase energy to the body and purify the body riding it of the byproducts of metabolism. You will feel a sense of calmness and stillness as your body prepares for sleep. If performed after exercise or during a coffee break this sense of calmness and peace return that when encountering challenges of everyday life your mind is at ease!

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CHAPTER 04: CASUAL BIKE RIDE OR WALK DAY During certain times of the day or on the weekend, you may just want “casual fitness” like going for a walk or ride a bike with someone or when you have some extra time or even as a break to your fitness schedule—it’s something right. Maybe you need time to think from some pressing work issues or just want to blow of some steam from some heated discussions. Casual fitness is also important to do with someone to build fitness into their life too! You need a friend to help you be successful too! Try 20-30 minutes and not to overdo!

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CHAPTER 05: FITNESS ROUTINE Here is an example of a Fitness Routine as an idea to include all of the different exercises from above. Don’t make it complicated just moving and strengthening the heart, brain, and immune system are so beneficial when you add exercise to your day!

Add rebounding and yoga 5-10 minutes sometime during the day for relaxation and good health!

‘The clock is ticking. Are you becoming the person you want to be?

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CHAPTER 06: TROUBLESHOOTING: There are always road blocks to starting anything new, especially when trying to create the habit of FITNESS. People who have started a fitness class of mine have asked me these questions or mentioned these statements listed below and I want to help you drive past the dreadfulness when it comes to FITNESS and start looking at it as an AMAZING Health Benefits and why you definitely want to add FITNESS to your Healthy Lifestyle Plan! #1 Do I have to eat the snack 30 minutes before I workout when I don’t feel like getting up any earlier to exercise, I have to hurry and get to work? Yes. Fueling the body for exercise is like putting gas in a car or wood in a fire to get it to move or burn. The hormones Insulin, glucagon, and fat burning hormones are activated to help you build muscle and burn body fat when you put a small snack in the body like 31

100 calories 30 minutes before and right after your workout. It takes up to 30 minutes before the brain and body can get enough sugar from the carbohydrates to drive up your bodies energy, enough protein to secrete the hormone glucagon to keep the blood sugar stable, and fat to allow slow entry of nutrients into blood. #2 I really don’t have time for exercise when I work all day. I am just too tired. Making time for exercise is so valuable to your health and help you ward off all kinds of health issues like heart problems, cancer and stoke and so many other conditions. Figure out a plan that works for you and maybe grab a partner to make it fun. Create rewards for yourself when you meet fitness goals each week! If you are eating correctly, the fatigue will subside. You must fuel up before and after exercise as this will also help with more energy! See 100 calorie snack ideas. #3 I see people just sweat to death and it seems no fun to even add FITNESS into my plan to lose weight.

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Those individuals are working too hard and may be causing some harm to their body when working out so hard. A 30 minute workout for cardiovascular health is ideal. Higher intensity workouts need less time due to the effects of stress hormones and free radical formation which occur about 45 minutes after intense exercise and can increase your pillar of aging. Start off with some easier fitness like casual bike riding or walking as you start to develop habits and intensify as you build endurance. You want exercising to be your friend to your bodies’ health NOT work against you and increase aging as it can be a stress to the body. #4 I exercise over 1 hour every time I workout and I am NOT seeing any results. Extended periods of Fitness can lead to cortisol secretion causing stress on the body and can even work the opposite by holding onto stored energy which can lead to weight gain. One MUST eat a balance of nutrients to fuel the body with enough calories to boost one’s metabolism. 30 minutes of cardiovascular workout is a good number for safe sustainable exercise. Taking a day off is also important to 33

allow the body to rest and repair micro tears to the muscle during a workout session. See 100 calorie snack ideas to help with fat burning. #5 I do gardening and get in over 10,000 steps a day why do I still need to exercise? Building the heart and generating good health helps with increasing the heart rate to ensure building the heart muscle to your target heart rate level for your age and keep it there for 30 minutes.This helps improve oxygen and blood flow throughout the whole body with every heart beat. Gardening is a movement activity and definitely important but does not qualify for cardiovascular exercise unless the heart rate stays elevated for 30 minutes to that target heart rate. You will burn calories with movement exercises so some is better than none at all and a great place to start. Include your 30 minutes of Smart Exercise as part of your 10,000 steps per day just get that heart rate elevated! Richard Honaker, MD, who works with Your Doctors Online, echoes this saying, “The more exercise you can fit into your day, the better. Even walking is good for 34

your health.” His recommendation is to aim for a minimum of 30 minutes of exercise three times a week. “This is the bare minimum amount of exercise to do that will benefit your health,” he says.

CONCLUSION: To help keep you motivated to perform your new FITNESS habit, there are Fitness classes to attend on our website healthylivingbyhollie.com AND the Healthy Living with Hollie podcast shows (coming soon), so don’t just give up on this valuable habit just yet. Remember, it can take 30 days consistently performing exercise before it can become a habit. Soon you will become so addicted to Fitness because you will know, like I do, that it is one important habit to help keep you HEALTHY and STRONG as you go through this journey called LIFE!

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ABOUT HOLLIE Hollie is a Registered Nurse who loves helping individuals GET HEALTHY! She was diagnosed with Multiple Sclerosis (1999) and Stage III Breast Cancer (2012) and she takes her health seriously and wants to share with others how they can GET HEALTHY or STAY HEALTHY also in order to avoid the last resort ……prescription medication and all of the side effects that go with them. Hollie has a web site at healthylivingbyhollie.com and facebook and instagram at healthylivingbyhollie so follow and get motivated to GET and STAY HEALTHY!

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REFERENCES: Sears, B. (1999). The Anti-Aging Zone. New York, New York. 99-120. Insights - Web and Mobile Development Services and Solutions. 2020. 12 Best HIIT Workout Apps For Fitness Enthusiasts (2020). [online] Available at:

Saini, S. and Saini, S., 2020. Top 5 Aerobic Exercises For A Killer Cardio Workout | Workouttrends. [online] Workout Trends. Available at: bakeryandsnacks.com. 2020. Healthy Snacks Might See Unhealthy American Diet As An Opportunity, Mintel Suggests. [online] Available at:

Prevention. 2020. The Amazing Things That Happen To Your Body When You Start Lifting Weights. [online] Available at: 37

Poultney, L., 2020. Best Yoga Workout For Beginners: Get Stronger With A Pain-Free Full Body Workout From A Top PT. [online] T3. Available at:

Bicycling. 2020. How To Handle Riding When It’S Crazy Hot Out. [online] Available at:

Film, T., Edition, U., fitness, H., Challis, C., Edition, S., Film, T. and NEWSLETTER, H., 2020. This Exercise Could Help You Live Longer – And There's Not A Treadmill In Sight. [online] HELLO!. Available at:

Shape. 2020. The 'No Time To Warm Up' Warm-Up. [online] Available at:

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[Accessed Life Fitness. 2020. 20 Fitness Motivation Quotes | Life Fitness. [online] Available at:

DISCLAIMER: This reference e-book is not intended to provide medical or legal advice. This is for informational purposes only. The medical and/or exercise information in this book is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. The writer, designer, editor, and publisher accept no liability for any injury arising out of the use of material contained herein, and make no warranty express or implied, with respect to the contents of the publication.(September 2020) 39

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