Achieve fat-loss, lymphatic stimulation, balance, strength and agility for your body, mind and spirit.

Rebound To Youth

Limitless Fitness

Healthbounding

The Comprehensive

Tool For Total Fitness

_____________

Georjia Motta

First Edition

Rebounding is possibly the simplest and most effective exercise for cardiovascular conditioning, fat-loss, balance, coordination and lymphatic stimulation. It increases the gravitational force on your entire body, multiplying the benefits of every exercise performed. NASA, the Institute of Aerobics Research and the National Olympic Committee endorse rebound exercise for its overall physical fitness improvement for all age groups, lifestyles and fitness levels. The enjoyable, non-jarring bounce supports tired joints and tones your entire body - especially your hips and thighs.

Georjia Motta has been a professional fitness instructor for over two decades. Though a mother of three children and active in a dynamic, time-intensive career, Georjia is committed to rebound exercise, finding it the best all-around workout for her busy life. It’s convenient, portable and effective. Through this comprehensive book, Georjia introduces you to the physiological benefits, her personal training program, All Day Energy Greens™ nutritional dietary whole food supplement and complete inner and outer wellness utilizing sustainable rebound exercise routines on the Healthbounder™.

The Healthbounder™ itself cushions your body with a soft, health building bounce using 32 heavy-duty, 4” springs, which are not directly connected to the frame. The unit is easy to set up and use. It sits 10” from the ground and supports a person up to 300-pounds. Yet the unit is low enough for someone 6’ 2” to enjoy without hitting a standard ceiling. The bounce pad is composed of permatronĆ, the only material safe from tearing or stretching out of shape. It folds for easy storage and portability. In fact, when folded in fourths, it’s small enough to fit in the back of a closet, under a bed, behind a sofa or in a car trunk. The frame is engineered to sustain hour after hour, month after month and year after year of use without wearing through or collapsing. Plus it comes with a 10-year warranty. If you’re overweight, elderly or just starting an exercise program, the deluxe stabilizing bar supports balance and dexterity. You’ll get all the benefit of the bounce, without one ounce of concern.

The benefits of Georjia’s fitness plan enhance the lives of young, mature and senior individuals, fit or recovering from injury, active or sedentary. This book walks you step-by-step through practical and lifelong habits including more structured routines for core strength conditioning and functional training workouts. Rebounding is the complete fitness tool for lifestyle, sport and well-being. Acquire a new, pure body from the inside out.

Institute for Vibrant Living™

661 E Howards Rd., Ste c

Camp Verde, AZ 86322-6592

www.ivlonline.com

Copyright © 2007 Georjia Motta

All rights reserved, including

the right to reproduce this book

or any portion thereof in any form.

Cover design by Korina Adkins

First Edition 2007

Thank you Don and Jay for always having faith and believing in me and my work and Nancy for keeping it all together.  I greatly appreciate all the opportunities you’ve all given.  Mom thanks for being my rock.  Walt and Julie this all started because of you.  Diego you have been like superman helping make my life easier.  John, thanks for all your computer savvy help.  Marty, I truly appreciate your respect for me and my work.  Scott thanks, “till the cows come home” for finding the time to help with this book in particular.  Terry and Elaine you have always kept me fit.  Sherry, thank you for your trust and for giving me Rita, I know her hand is still in all our lives.  Mike, breathe, your athleticism sure makes the book.  Lisa and Korina this has been great teamwork.  Dad you have given me so much through your example and presence and you have opened so many doors here from up there.  Jessica, Johnny and Joey you have taught me and brought me the most.  Applebees thank you for my favorite booth, oriental chicken salad and a peaceful place to write. Thanks to Jeff and Donna for the great photography.

Table of Contents

Preface            1

Introduction    3

Chapter 1: About Rebounding           4

Chapter 2: Physiology 9

2.1 Joint, Ligament and Skeletal Fortitude    14

2.2 Lymphatic System and Body Cleansing  17

2.3 Before You Jump In         19

2.4 Weight-loss and Exercise  22

2.5 Vision Enhancement         25

2.6 Pelvic Strength      25

Chapter 3: Functional Fitness 27

3.1 The Complete Sports Connection 28

3.2 Diet and Nutrition            28

   All Day Energy Greens™    33

       Some Ingredients and Their Benefits      36       

   The Cellulite Control Diet   39

   Hydration     41

3.3 Getting Started     41

3.4 Healthbounding Stretch    42

   Quad Stretch            43

   Hamstring Stretch    44

   Glute Stretch            44

   Lower Back, Hip and Glute Stretch            44

   Inner Thigh Stretch  45

   Child’s Shell Pose    45

3.5 Basic Workout: Aerobic and Toning        46

   Health Bounce         46

   Health Shuffle         47

   Health Jog    47

   Health Bob   47

   Standing Squat        48

   Knee Push-Ups        48

3.5 Intermediate Workout      49

   Intermediate Health Bounce            49

   Intermediate Shuffle With Arms     49

   Intermediate Health Run     50

   Intermediate Squat  50

   Intermediate Push-Ups        51

   Intermediate Dips    51

   Intermediate Abdominal Flex          52

   Intermediate Balance Pose  52

3.6 Advanced Workout: Aerobic and Strength          53

   Advanced Health Bounce   53

   Leg Curl Shuffle      53

   Advanced Health Twist       54

   Advanced Health March     54

   Advanced Health Pendulum           55

   Advance Knee Jog   55

   Advanced Knee Drop Twist            56

   Advanced Health Mat Bounce        56

   Advanced Weight Squats    56

   Advanced Forward Lunge  57

   Advanced Shoulder Bridge 57

   Advanced Health Push        58

   Advanced Abdominal Teaser          58

   Advanced Cardio Weights  59

   Advanced Total Body Stretch         59

   Advanced Hip Stretch Balance Pose           59

3.7 Functional Fitness Workout          60

   Functional Twist and Pause 60

   Functional Lateral Step        61

   Functional Jump, Squat, Pause        61

   Functional Health Slope      62

   Functional High-Over Kick 62

   Functional Side Kick           63

   Functional Leg Curl Balance           63

   Functional Balance Weight Squat   64

   Functional Lateral Lunge     64

   Functional Pylo Push-Up     64

3.8 Junior Rebound     65

3.9 Senior Rebound    66

3.10 Time Management          67

3.11 Staying Motivated          70

Chapter 4: Outer Beauty         72

4.1 Radiant Skin         72

4.2 Tackling Problem Areas    74

   Alluring Arms and Chest     75

   Whittle Away Waist            75

   Awesome Abs          76

   Heavenly Hips and Lean Legs         76

Chapter 5: Mind and Body Connection         78

5.1 Depression and Emotional Well-Being     79

5.2 Stress Management           81

5.3 Sleep Enhancement           83

5.4 Serious Illness       85

About the Healthbounder™   85

Resources        .87

Glossary          .88

Bibliography   .91

About the Author       92

Disclaimer

This book and the information contained within should be considered informational only. The author makes no medical claims, express or implied, and the information herein is not intended to be a substitute for the advice of a physician. The author does not advocate the use of any diet or exercise plan, nor does she directly or indirectly dispense medical advice. The author, publisher and/or copyright holder assume no responsibility for the loss or damage caused or allegedly caused directly or indirectly by the use of the information contained in this book.

Every effort has been made to attribute facts and information contained in this book to their original authors and/or copyright holders.

Use common sense, educate yourself and care for your body wisely.

Preface

With this book as a guide, I hope to help those of you trying to apply and sustain fitness in your daily life. I can definitely give you the mechanics of my practice, and what I recommend to clients striving to reach weight-loss, strength, coordination and balance. Find the means to follow along, trust the process, compare it to others and educate yourself.

We’ve all begun an exercise routine at one point, or at many points, during our life. But how do we keep it up? With time pressures, family, career and personal lives, most of us postpone or avoid exercise. But exercise will never become something you maintain and respect until you realize its value - beyond physical appearance improvement. Even an athlete that trains and performs to reach peak physical potential has a connection internally with the fitness purpose.

Fitness is about oneness - wholeness. It’s about taking care of the inside, maintaining optimal health, reducing illness, diminishing stress and even insomnia. Fitness is mental and physical, internal and external.

Fitness has always given me inner strength. You can’t have one without the other. True health and fitness is a package deal combining healthy minded exercise that you enjoy, a positive attitude toward it and a nutritious diet feeding your body and enriching your thoughts. Believe in it all.

Do you remember the times in your life when you achieved total fitness? If you do, you will recall the tremendous inner strength and peace that came along. You feel happy, and your body is functioning at its peak. Healthbounding plays a large part of my complete exercise, health and fitness program - for my mind and body.

I’m often asked how many hours or minutes each day I devote to cardio or weight training. The recommendation is thirty minutes of cardio with a sustained, elevated heart rate on most days of the week plus weight or resistance training on major muscle groups at least twice each week, and concentrate on flexibility. Then I explain my other thoughts on exercise and fitness, which resemble writer John Erskine’s story.

When John was 14-years-old, his piano teacher asked: “How long do you practice playing the piano, and how long each time?” He said he tried to practice once a day for about an hour or more. To this, she replied: “When you grow up, time won’t come in long stretches. Practice in minutes, whenever you can find time - before school, after lunch and between chores. Spread your practice throughout the day, and music will become a part of your life.” Erskine became a concert pianist and went on to teach literature at Columbia University authoring more than 45 books. He accomplished his most famous work, “The Private Life of Helen of Troy”, during his commute to Columbia. Erskine was a superb time manager.

I’m sure if you ask any successful fitness enthusiast or trainer their story, it would be much like Erskine’s. I know mine is. I add cardio into long and short 20 to 60 minute durations, and weights as needed - 10 to 30 minutes, with more on some days than others. When I train for an event, I obviously include more cardio or weights depending on what I’m conditioning for. But for the most part, my fitness routine is pieced together. When you love something, your action is more spontaneous and occurs actively, not passively, in short and long moments each day, every day. You sometimes hide from it; but the life-long pace is steady and attainable. Expectations that are too high create stress and ultimately stop the journey.

For most people, primary fitness and exercise motivation lies in how it affects one’s physical appearance. Physical appearance does play a large role. I too have been, and still am, concerned about physical appearance. But I also understand that my body is only the vehicle I drive; it needs care. When my vehicle looks good, it effects how I feel inside and out. The more I learn about the role of fitness, the more effective and enjoyable the outcome. Exercise routines involving proper equipment like the Healthbounder build my strength, balance, agility, cardio and lymphatic health while reducing the effects of stress on my body and mind.

Exercise doesn’t always come easy. Finding time for it doesn’t either; nor is it easy figuring out what to do in the first place. This book is directed toward you - the busy executive, the mother, the wife, the homemaker, the baby boomer, the generation X’er, the student and the achiever. I understand your schedule because I live it. Exercise efficiency is extremely important. Health and fitness, like life, aren’t always understandable. I’ve learned, and have come to understand and apply to life and exercise, that everyone should have a plan, a dream, a vision, a project. Respect it, start it, finish it, keep on living it, turn it, adapt it, go over it, around it, under it, believe in it and do it. Keep fitness in the same light. Like the saying goes: “It’s the journey, not the destination.”

Congratulations on your determination, strength, drive and dedication to achieving total mental and physical fitness. I look forward to being a part of this with you.                     - Georjia Motta, Professional Fitness Instructor

Introduction

Since I was eight or younger, and even now at 42 and a mother of three energetic children, fitness and exercise is a part of my soul, spirit and passion. I’m not referring to all-consuming, addictive, calorie-counting, scale-standing obsession. Instead, fitness is in the daily flow since childhood - starting with tree climbing, mud playing and obstacle course crawling.

I remember my friend Arleen and I made an entire community in her Mulberry tree. We each had our own side of the tree, and we each had our own fire escape. We swung from branch to branch, landing on the make-believe skyscraper ledge that we scaled across like Spiderman. In the fall, we raked leaves against the house, jumping onto the pile from the roof a zillion times a day. I look back thinking: “Wow, we were strong!” Bless the neighbors who allowed our ultimate obstacle course to invade their yards and fences. We played endless crack-the-whip on roller-skates in slippery, stained driveways. Finding the best spot, we added water to make an even better roller rink. We whipped and snapped each other, trying not to fall down or crack our heads. Finding deflated, ruined pool floats, we created an awesome “slip and slide.” (Lord knows we couldn’t afford a real one.) We soaped them up and slid right into our mud pit.

We were the fastest runners and highest climbers. We never set boundaries. It never entered our minds. Like dad taught me, a coloring book sets boundaries; so a blank page is always better.

Still friends 30 years later, that child hasn’t left us. I feel that connection with everyone who experiences fitness through or with me, and for those who’ve believed in me and have been my strength source throughout.

I hope this book inspires all who read it as much as the book’s conceivers. Recall with me your childhood in vivid detail - the fun you lived and hour upon hour of play. There’s a joy in the memory of our happiest times playing and creating fitness like we create a meal, a home, a work place, a dream or a passion. I hope you experience limitless possibilities returning to your childhood, Healthbounding.