Travel Exercise and Diet Guidelines for Frequent Travelers - Pre-Trip Exercises

<BODY BGCOLOR=#FFFFFF> <IMG SRC="resources/dot_white.gif" WIDTH="1" HEIGHT="10" BORDER="0"></BR>  <TABLE CELLSPACING="0" CELLPADDING="0" BORDER="0"> <TR> <TD width=20>   </TD> <TD width=360>  <TABLE CELLSPACING="0" CELLPADDING="0" BORDER="0" width=360> <TR> <TD rowspan=2 width=180 valign=bottom align=right> <A NAME="one"><IMG SRC="resources/1a_duotone.jpg" ALT="Step Lunge - 1A" WIDTH="122" HEIGHT="200" BORDER="0"></a><BR> </TD> <TD width=180 VALIGN="TOP" align=right colspan=2> <IMG SRC="resources/one.gif" ALT="one" WIDTH="122" HEIGHT="67" BORDER="0"><BR> </TD> </TR> <TR> <TD width=9>   </TD> <TD width=171 valign=bottom> <font face="arial, helvetica" size=2>Stand in front of a 6- to 8-inch step with a dumbbell in each hand, arms at your sides, palms facing in.<BR> <IMG SRC="resources/dot_white.gif" WIDTH="1" HEIGHT="5" BORDER="0"><BR> </TD> </TR> </TABLE> <TABLE CELLSPACING="0" CELLPADDING="0" BORDER="0" width=360> <TR> <TD VALIGN="bottom" align=right width=171> <font face="arial, helvetica" size=2>Step with your right foot so your right knee is directly over your ankle, thigh almost parallel to the floor. Hold for two counts, then drive yourself back to the starting position using your right leg.<BR> <IMG SRC="resources/dot_white.gif" WIDTH="1" HEIGHT="5" BORDER="0"><BR> Complete all reps with your right leg before switching to your left.<BR> </td> <td width=9>   </td> <td valign=top width=180> <IMG SRC="resources/1b_duotone.jpg" ALT="Step Lunge - 1B" WIDTH="122" HEIGHT="200" BORDER="0"><BR> </td> </tr> <tr> <td colspan=3 align=right width=360> <IMG SRC="resources/dot_white.gif" WIDTH="1" HEIGHT="10" BORDER="0"><BR> <font face="arial, helvetica" size=2>Start with one set of 8-15 reps, work your way up to 3 sets.<BR> <IMG SRC="resources/dot_white.gif" WIDTH="1" HEIGHT="5" BORDER="0"><BR> <B>Weight range: 5- to 20-pound dumbbells.</B><BR> </td> </tr> </table> </TD>  <td width=30>   </td> <TD width=1 valign=center> <IMG SRC="resources/dot_black.gif" WIDTH="1" HEIGHT="190" BORDER="0"><BR> </TD> <td width=30>   </td>   <TD width=115 valign=center align=center> <IMG SRC="resources/nav_one_off.gif" ALT="one" WIDTH="36" HEIGHT="55" BORDER="0"></a><BR> <font size=1 face="helvetica, arial" color=#9999CC><B>Works the buttocks and thigh muscles to develop strong legs for climbing stairs or for extended walks.</B><BR><BR> <A HREF="#two"><IMG SRC="resources/nav_two.gif" ALT="two" WIDTH="67" HEIGHT="53" BORDER="0"><BR><BR> <A HREF="#three"><IMG SRC="resources/nav_three.gif" WIDTH="75" HEIGHT="58" BORDER="0"></a><BR><BR> </TD> </TR> </TABLE> <P> </P><P> </P><P> </P> <A NAME="two"><IMG SRC="resources/dot_white.gif" WIDTH="1" HEIGHT="10" BORDER="0"></a><BR> <BR> <BR>  <TABLE CELLSPACING="0" CELLPADDING="0" BORDER="0"> <TR> <TD width=20>   </TD> <TD width=360>  <TABLE WIDTH="360" CELLSPACING="0" CELLPADDING="0" BORDER="0"> <tr> <td align=center>  <BR> <IMG SRC="resources/2_duotone.jpg" ALT="Lower-back Stretch" WIDTH="260" HEIGHT="166" BORDER="0"><BR><BR> </td> </tr> <tr> <td> <table width=100% CELLSPACING="0" CELLPADDING="0" BORDER="0"> <tr> <td> <font face="arial, helvetica" size=2>Lie on your back with your knees bent, feet flat on the floor. Grasp the back of your thighs with your hands and pull knees in toward your chest.<BR> <IMG SRC="resources/dot_white.gif" WIDTH="1" HEIGHT="5" BORDER="0"><BR> At the same time, contact your abdominals and curl your head, neck and upper back off the floor. Hold, then slowly lower to starting position. Repeat three times.<BR> <IMG SRC="resources/dot_white.gif" WIDTH="1" HEIGHT="5" BORDER="0"><BR> </td> <td width=100 align=right valign=top> <IMG SRC="resources/two.gif" ALT="2" WIDTH="83" HEIGHT="80" BORDER="0"><BR> </td> </tr> </table> </td> </tr> </table> </TD>  <td width=30>   </td> <TD width=1 valign=center> <IMG SRC="resources/dot_black.gif" WIDTH="1" HEIGHT="150" BORDER="0"><BR> </TD>   <td width=30>   </td>  <TD width=115 valign=center align=center BGCOLOR=#FFFFFF> <A HREF="#one"><IMG SRC="resources/nav_one.gif" ALT="one" WIDTH="36" HEIGHT="55" BORDER="0"></a><BR><BR> <IMG SRC="resources/nav_two_off.gif" ALT="two" WIDTH="67" HEIGHT="53" BORDER="0"><BR> <font size=1 face="helvetica, arial" color=#996600><B>Helps keep your back supple.</B><BR><BR> <A HREF="#three"><IMG SRC="resources/nav_three.gif" WIDTH="75" HEIGHT="58" BORDER="0"></a><BR><BR> </TD> </TR> </TABLE> <P> </P><P> </P><P> </P><P> </P><P> </P><P> </P> <A NAME="three"><IMG SRC="resources/dot_white.gif" WIDTH="1" HEIGHT="10" BORDER="0"></a><BR> <BR>  <TABLE CELLSPACING="0" CELLPADDING="0" BORDER="0"> <TR> <TD width=20>   </TD> <TD width=360>  <TABLE WIDTH="360" CELLSPACING="0" CELLPADDING="0" BORDER="0"> <TR> <TD rowspan=2 colspan=2 width=164 valign=bottom align=right> <IMG SRC="resources/3a_duotone.jpg" ALT="Reverse Dumbell Fly [A]" WIDTH="164" HEIGHT="164" BORDER="0"><BR> </TD> <TD align=center colspan=2 width=164> <IMG SRC="resources/three.gif" WIDTH="93" HEIGHT="71" BORDER="0"><BR> </TD> </TR> <TR> <TD width=9>   </TD> <TD valign=top width=155> <font face="arial, helvetica" size=2>Sitting on the edge of a bench or chair, legs together, knees bent and feet flat on the floor, lean forward and rest your chest on your thighs. Hold a dumbbell in each hand, palms facing in.<BR> <IMG SRC="resources/dot_white.gif" WIDTH="1" HEIGHT="3" BORDER="0"><BR> </TD> </TR> <TR> <TD width=155 align=right valign=bottom> <font face="arial, helvetica" size=2><IMG SRC="resources/dot_white.gif" WIDTH="1" HEIGHT="5" BORDER="0"><BR> Squeeze shoulder blades together, and raise the weights up and back in an arcing motion until they are near shoulder level. Pause and lower weights, repeat.<BR> <IMG SRC="resources/dot_white.gif" WIDTH="1" HEIGHT="5" BORDER="0"><BR> Start with one set of 8-15 reps, work your way up to three sets.<BR> <B>Weight range: 5- to 15-pound dumbbells.</B><BR> </TD> <TD width=9>   </TD> <TD colspan=2 valign=top> <IMG SRC="resources/3b_duotone.jpg" ALT="Reverse Dumbell Fly [B]" WIDTH="164" HEIGHT="164" BORDER="0"><BR> </TD> </TR> </TABLE> </TD>  <td width=30>   </td> <TD width=1 valign=center> <IMG SRC="resources/dot_black.gif" WIDTH="1" HEIGHT="200" BORDER="0"><BR> </TD>   <td width=30>   </td>  <TD width=115 valign=center align=center BGCOLOR=#FFFFFF> <A HREF="#one"><IMG SRC="resources/nav_one.gif" ALT="one" WIDTH="36" HEIGHT="55" BORDER="0"></a><BR><BR> <A HREF="#two"><IMG SRC="resources/nav_two.gif" ALT="two" WIDTH="67" HEIGHT="53" BORDER="0"></a><BR><BR> <IMG SRC="resources/nav_three_off.gif" WIDTH="75" HEIGHT="58" BORDER="0"><BR> <font size=1 face="helvetica, arial" color=#666633><B>Strengthens the upper back and rear shoulder areas, which will help you carry heavy suitcases and backpacks.</B><BR> </TD> </TR> </TABLE> <BR> <BR><BR> <BR> </BODY>