PDF Training Principles by Jordan Peters Amp Corinne Ingman

ZPLMNMNG
XPMNEMXACU
`y Oirjln Xctcrs & Eirmnnc Mngfln

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
ZL@AC IK EINZCNZU
Mntrijuetmin - Ivcrvmcw ik Xrigrlf 85

Zdc 5 Xdlscs 8:
Wdi ms Zdc Xrigrlf Kir9 8;
Diw ms Zdc Xrigrlf Jmkkcrcnt9 87
Diw ji ]iu Letulaay @umaj Fuseac9 84
Mntcnsmty [U [iaufc <<
]
]iur
iur Ai
Aig
g @iib
@iib <:
Cxcremsc Ucacetmin & Irjcr <3
@ckirc wc @cgmn <;
Flmn Xrmnempacs <7
Diw ti Xrigrcss Zdriugd Xdlscs 05
Jmsealmfcr 0:
Xdlsc < 03
Xdlsc 0 58
Xdlsc 5 57
Elrjmi 54
Nutrmtmin 5=
Diw ti Uctup ]iur Jmct ::
Uuppacfcnts M Pceiffcnj :7
KL\ :4
80

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
MNZPIJSEZMIN
Ivcrvmcw ik Xrigrlf
M stlrtcj ìjyùmajmng <8+ yclrs lgi lnj siin

rclamscj tdlt tdc dmgd viaufc wirbiuts tdc
pri”ss wcrc jimng oust
pri” o ust jmjn”t ymcaj fc tdc slfc
rcsuats. M wlntcj prigr
prigrcss!
css!
..lnj tdriugd diurs, jlys, wccbs, yclrs ik trmla lnj crrir, M `cgln ti ercltc fy
iwn pltd `lscj in tdc kunjlfcntlas ik Jirmln ]ltcs, Fmbc Fcntzcr, Jlntc
Zrujca lnj
tdcmr amkts itdcr mnercjmàc
wirbiut ìjyùmajcrs
ti wirbiut, wmtd l dmgdcrtdlt wiuaj kieus
krcqucney, inmntcnsmty
dmgdcr prigrcssmng
kieus ti
tdcmr trlmnmng.
‑Dmgd viaufc‖ ncvcr wirbcj kir fc, tdlt”s nit ti sly tdlt ‑Dmgd [iaufc‖ jics
nit wirb, mt ecrtlmnay dls mts palec lnj dls ùmat sifc mnercjmàc pdysmqucs,
diwcvcr kir fc pcrsinlaay tdc INA] wly M eiuaj kirec fy ìjy ti griw lnj
pleb in tdc jcnsmty ik fuseac M dlvc (ivcr <88a`s acln tmssuc mn <8 yclrs) wls
lnj stmaa ms ti trlmn wmtd dmgd mntcnsmty/krcqucney
mntcnsmty/krcqucney lnj prigrcssmvc ivcrailj
tdriugd l scrmcs ik rcp rlngcs ti kirec ln ljlptltmin lnj ùmaj fuseac.
Zdms cìib ms ln iutamnc ik tdc kunjlfcntlas ik diw M lppriled trlmnmng.

trlmnmng. Mt ms
nit l sct ‑; wccb paln‖ mn rclamty fist ik fy amkts win”t edlngc kir fintds
(firc in wdcn/diw/wdy ti edlngc amkts altcr).
M dlvc iutamncj 5 pdlscs ti gct tdc fist iut ik fy fctdijs.
85

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
ZDC 5 XDLUCU
@umajmng ]iur Kiunjltmin
Wdcn & Wdy ‑PCUCZ‖9

Ivcr tdc yclrs yiu dlvc ljjcj firc ‑stukk‖ ti yiur wirbiuts, tdmn
tdmnbmng
bmng tdlt
firc viaufc 6 firc rcsuats. ]iu niw cvcn dlvc ln lrf jly wdcrc yiu ji 08+
scts kir `mecps lnj trmecps ùt lrc stueb wmtd <7mned lrfs!
IP pcrdlps yiu lrc oust stlrtmng iut, trlmnmng ;+ fintds lnj lrc aiibmng kir
tdc ncxt stcp kirwlrj.
Zdc rcsct ms ti `rmng yiu `leb (ir stlrt yiu ikk) ti tdc `lsmes, wc lrc gim
gimng
ng ti
tlbc l kcw wccbs, fly`c cvcn fintds ti ﬌gurc iut wdlt yiu eln rceivcr krif,
tdms pdlsc ms lìut unjcrstlnjmng tdc rcaltminsdmp `ctwccn rceivcry,
krcqucney ik trlmnmng, prigrcss lnj rcsuats.
Cvcryinc ms jmkkcrcnt!
jmkkcrcnt!
Einsmjcr 0 pcipac wmtd tdc cxlet slfc gcnctmes lnj gila, palmn lnj smfpac
tdcy wlnt ti ùmaj fuseac.
XCPUIN < XCPUIN 0
Flnula wirb 4 diurs l jly Wirbs lt difc

Zrlvcas =8 fmn ti wirb cled wly Ni edmajrcn
0 Edmajrcn ..< l ncwìrn wdi ms up laa nmgdt Ni fincy mssucs
Fincy triuàc lnj dmgd strcss Clts cvcry 5-: diurs
Clts 0-5 tmfcs pcr jly Ni laeidia
Jrmnbs in l Krmjly nmgdt Lvcrlgcs 4-= diurs saccp
Lvcrlgcs ; diurs saccp
8:

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
@itd dlvc tdc cxlet slfc gcnctmes lnj slfc gila mn tdc gyf.
Ji yiu tdmnb tdlt ìtd ik tdcsc mnjmvmjulas eiuaj trlmn tdc slfc lfiunt ik tmfc
mn tdc gyf, wmtd tdc slfc krcqucney lnj mntcnsmty lnj gct tdc slfc rcsuats9
Zdms ms wdy wc nccj l PCUCZ mn XDLUC < lnj nccj ti gct yiu `leb ti `lsmes.
Wc lrc gimng ti stlrt krif tdc griunj up…
XDLUC < XDLUC 0 XDLUC 5

@umaj yiur kiunjltmin Ljoust krcqucney lnj Jcailj
cxcremscs `lscj in
rceivcry. Dlffcr
XDLUC 0 mnti tdc griunj!
@y ùmajmng yiur kiunjltmin, wc eln fmab tdms

kir laa mt”s wirtd, fmnmfuf ckkcetmvc
viaufc/ailj, wmtd flxmfuf krcqucney ti
prijuec tdc grcltcst rcsuats.
Inec wc dlvc yiur kiunjltmin mn palec wc eln ljoust tdc krcqucney lnj
cxcremscs, sifc pcipac wmaa nccj firc, sifc pcipac wmaa nccj acss, tdms ms laa
`lscj in yiur rceivcry l`mamty.
Zdc jcailj ms mn palec lt tdc cnj ik lny ‑àlst‖, lktcr l giij run kir lpprix 5
fintds, yiu wmaa nccj ti tlbc
tlbc <-0 wccbs ti stcp `leb ((oust
oust l amttac) ti laaiw yiur
ìjy ti kuaay rceivcr lnj tdcn pusd lglmn.
Niw wc dlvc tdc prcfmsc ik tdc prigrlf, in ti wdi M ercltcj tdms prigrlf
kir..
83

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
Wdi ms tdc prigrlf kir9
Zdms
fclnms tdlt
nit ll prigrlf
`cgmnncrkir
eln`cgmnncrs, jics
nit usc tdc tdms
prigrlf9
Nit ncecsslrmay, diwcvcr
diwcvcr mk yiu lrc l eifpactc ncw`mc ti ìjyùmajmng, mt ms
mfpirtlnt ti kieus in gcttmng stringc
stringcrr lnj aclrnmng yiur flmn amkts, yiu wmaa
wlnt ti stly mn XDLUC < kir ls aing ls yiu pissmày eln. Zdms wmaa `c tdc ùab ik
yiur prigrlffmng untma yiu lrc lt l pimnt wdcrc yiu NCCJ ti prigrcss. Wc
jin”t ljj mn cxcremscs, scts ir rcps kir tdc slbc ik mt, tdcrc ms ni ‑einkusmng‖ ik l
fuseac ir ‑swmtedmng tdmngs up‖. Mk yiu lrc cntmrcay ncw tdcn M rceiffcnj stmeb-
mng wmtd XDLUC < ik tdc prigrlf untma yiu lrc ni aingcr prigrcssmng lnj inay
tdcn flbc tdc prigrcssmin ti XDLUC 0.
M ercltcj tdms prigrlf kir sifcinc wdi ms ln cxpcrmcnecj amktcr, yiu dlvc ambcay
`ccn trlmnmng kir l kcw yclrs, dlvc trmcj vlrmius ‑prigrlfs‖ lnj mn tdc `cgmn-
nmng yiu git rcsuats, ùmat fuseac lnj prigrcsscj, ùt niw, ni flttcr diw
fued firc viaufc yiu ljj ti yiur wirbiuts yiu aiib tdc slfc tijly ls yiu
jmj l yclr lgi lnj lrc krustrltcj, winjcrmng wdcrc tdc priàcf ms ir diw yiu
eln eintmnuc ti prigrcss.
Zdms prigrlf
prigrlf ms tdc kunjlfcntlas ik fy
trlmnmng, wdlt
wdlt M dlvc pcrsinlaay jinc kir yclrs
ti put in fuseac einsmstcntay kir fyscak lnj
dunjrcjs ik eamcnts ivcr tdc yclrs.
Ambc M slmj, mt ms nit l sct T wccb paln, yiu sdiuaj run cled pdlsc mnti tdc griunj.
Mk 0 scts ik 5 cxcremscs lrc gcttmng yiu rcsuats, wdy
wdy edlngc mt lktcr ln lr`mtrlry
lfiunt ik wccbs9 M lf gimng ti sdiit fyscak mn tdc kiit dcrc, ùt dincstay mk yiu
ljdcrc ti tdms paln pripcray lnj unjcrstlnj tdc einecpts yiu wmaa ncvcr nccj
lnitdcr paln lglmn. Udmt… niw M eln”t scaa yiu fy ; wccb lrf àlstcr.
8;

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
Diw ms tdms prigrlf jmkkcrcnt9

Fist prigrlfs wmaa gmvc yiu x wccbs ti ledmcvc y rcsuat ‑put in <8 a`s mn <0
wccbs‖ ir sifc itdcr flrbctmng paiy wmtd tdc altcst in trcnj tcednmqucs ti
flbc yiu ‑kcca‖ ambc yiu dlvc jcstriycj yiurscak, ùt win”t rclaay gct yiu tdc
rcsuats yiu wlnt. Jin”t gct fc wring, sifc ik tdc prigrlfs wirb vcry wcaa,
tdcrc lrc sifc klntlstme eiledcs iut tdcrc tdlt dlvc yclrs ik cxpcrmcnec wdi
put tigctdcr wcaa tdiugdt iut lnj strueturcj palns tdlt wmaa dcap yiu prigrcss,
lnj mk yiu wlnt l prigrlf tdlt oust tlbcs yiu krif L ti @ tdcrc ms pacnty ti
ediisc krif.
Zdms prigrlf
prigrlf ms jmkkcrcnt `celusc latdiugd yiu
wmaa gct l paln ti kiaaiw, M lf gimng ti cxpalmn
wdy/diw ti usc tdms paln aing tcrf lnj diw
yiu eln nit inay eintmnuc ti prigrcss wmtd yiur
rcsuats ùt diw yiu eln tlmair tdms paln lriunj
yiur spcem﬌e wclbncsscs lnj rceivcry l`mamty.
Nit ti fcntmin tdlt tdc kunjlfcntlas ik fy trlmnmng prmnempacs lrc wdlt/
wdlt/diw
diw M
dlvc `ccn trlmnmng kir yclrs. Zlbc l amttac tmfc ti unjcrstlnj tdc fcedlnmsfs ik
Dypcrtripdy, wdy tdc ìjy ljlpts lnj yiu wmaa rclamsc diw tdms prigrlf lnj
einecpts eln `c lppamcj ti cnsurc tdlt yiu dlvc tdc `cst pissmàc edlnec ti
prigrcss.
87

Xctcrs Zrlmnmng
Oirjln Xctcrs Zrlmnmng Xrmnempacs
Xrmnempacs
Diw ji yiu letulaay ùmaj fuseac9

Mt”s mfpirtlnt ti unjcrstlnj diw l fuseac griws, wdlt letulaay dlppcns9 Mt”s
inay `y dlvmng ln unjcrstlnjmng ik diw l fuseac ms smgnlaacj ti griw tdlt wc
eln ùmaj fctdijs ti kirec tdcsc ljlptltmins.
M lf nit gimng ti gmvc yiu l kuaa jctlmacj cxpalnltmin ik wdlt dlppcns krif l
fuseualr lnj ecaaualr acvca, tdms msn”t l @miaigy cìib, firc si ln ivcrvmcw/-
sufflry ik tdc 5 fcedlnmsfs ik dypcrtripdy.
dypcrtripdy.
Kir jctlmacj semcntm﬌e amtcrlturc eivcrmng cvcrytdmng krif sltcaamtc ecaas, fyi-
gcnme pltdwlys, dirfincs lnj mn jcptd `miaigy, stujmcs cte M rceiffcnj
rcvmcwmng sifc ik tdc jltl puàmsdcj `y @rlj Uedicnkcaj lnj itdcr cxpcrts
wdi spcnj tdcmr amkc jcvitcj ti unjcrstlnjmng tdcsc fcedlnmsfs.
Kir tdc purpisc ik tdms cìib wc nccj l vcry

tip acvca unjcrstlnjmng ik tdc fcedlnmsfs lnj
diw wc lppay tdms ti iur trlmnmng ti gct tdc
fist ckkcetmvc rcsuats.
<. Fcedlnmela Zcnsmin
Fcedlnmela tcnsmin ms tdc lfiunt ik strcss/ailj lppamcj ti l fuseac tdriugd l
kuaa rlngc ik fitmin.
Dclvy wcmgdt + firc rcps 6 grcl

grcltcr
tcr titla fcedlnmela tcnsmin.
0. Fuseac Jlflgc
@itd ceecntrme (tdc aiwcrmng) lnj einecntrme (eintrletmng) plrt ik ln cxcremsc
elusc fuseac jlflgc. ]iu
]iu fly dlvc cxpcrmcnecj tdms ls J.I.Fs
J.I.Fs (Jcalycj
Insct ik Fuseac Uircncss) lktcr ln mntcnsc wirbiut.
84

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
Zdc ceecntrme pirtmin ik ln cxcremsc lppclrs

lppclrs ti elusc firc fuseac jlflgc
lnj tdcrckirc eln `c uscj ti iur `cnc﬌t (wdcn rceivcry pcrfmts) ti pcrkirf
ncgltmvc inay ir kirecj rcps `cyinj klmaurc ti ercltc kurtdcr jlflgc.
Fuseac jlflgc trmggcrs pltdwlys (smgnlas yiur ìjy) tdriugd fuatmpac letmins
ti rcplmr tdms jlflgc lnj ùmaj fuseac.
5. Fctlìame Utrcss
]iu dlvc pri`lày cxpcrmcnecj tdms ls ‑tdc pufp!‖ lnj mt”s niw wcaa
rcsclredcj ti lasi prifitc fuseac griwtd.
Ls yiu lppriled klmaurc jurmng l dmgdcr rcp sct lnj stlrt ti kcca tdlt ‑pufp‖,
tdc fuseac ms piiamng àiij, rcstrmetmng àiij ffiw krif tdc fuseac lnj
ùmajmng up fctlìamtcs elusmng fctlìame strcss. Zdms
Zdms strcss kurtdcr smgnlas
pltdwlys lnj dirfinla rcspinscs krif tdc ìjy ti ljlpt lnj griw.
Jurmng iur wirbiuts wc mjclaay wlnt ti tlrgct laa 5 ik tdcsc fcedlnmsfs, wc ji

tdms tdriugd l vlrmcty ik rcp rlngcs lnj tdc fist aigmela cxcremsc irjcr.
irjcr.
Kmrst wc wlnt ti flxmfmsc tdc cxcremscs tdlt wmaa privmjc tdc floirmty ik iur
griwtd tdriugd fcedlnmela tcnsmin lnj fuseac jlflgc, tdms ms gcncrlaay lt
tdc `cgmnnmng ik l wirbiut wdcn wc lrc krcsd, rcljy lnj kltmguc dls nit sct mn.
Zdms ms iur prmflry ippirtunmty ti griw!
Wc ji tdms tdriugd dclvy ailjs, prigrcssmvc ivcrailj, wccb in wccb, fintd

in fintd, yclr in yclr. Wc kieus in gcttmng stringcr, rcfcf`cr..
Dclvy wcmgdt + firc rcps 6 grcltcr titla fcedlnmela tcnsmin.
Fcedlnmela tcnsmin mn fy ipmnmin ms tdc prmflry jrmvcr ik Dypcrtripdy,

Dypcrtripdy, tdc
stringcr yiu gct, tdc firc ailj yiu eln palec tdriugd l fuseac, tdc `mggcr mt
wmaa `ceifc. Fcedlnmela tcnsmin lasi flmnay tlrgcts tdc fuseac ﬌`crs tdlt dlvc
tdc grcltcst pitcntmla kir griwtd. Cvcrytdmng casc ms tdc memng in tdc elbc.
8=

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
Xrigr
rigrcssmvc
cssmvc ivcrailj mn mtscak wmaa elusc fuseac
jlflgc, diwcvcr lt tmfcs wdcrc cvcrytdmng ms
lamgncj?
Nutrmtmin
Uuppacfcntltmin
Elairmc surpaus
Pceivcry
Uaccp
Utrcss
Wc eln (wmtdmn rceivcry ìunjlrmcs) tlbc tdms

inc stcp kurtdcr `y mneaujmng
Kirecj rcps
Ncgltmvc inay
Pcst plusc
Jrip scts
Zi tlbc tdc fuseac `cyinj klmaurc, kurtdcr mnerclsmng fuseac jlflgc.
Kmnlaay, wc wlnt ti tlbc ljvlntlgc ik fctlìame strcss ti kurtdcr smgnla tdc

Kmnlaay,
pltdwlys kir dirfinla ljlptltmins. Gcncrlaay tdms wmaa `c tiwlrjs tdc cnj ik l
scssmin wdcrc wc eln usc dmgdcr rcps, pluscs mn tdc strcted pismtmin lnj
ailjcj strctedmng ti klemamtltc kurtdcr strcss.
<8

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
Mntcnsmty vs [iaufc
M lf iktcn jcserm`cj ls l dmgd mntcnsmty aiw
viaufc ìjyùmajcr, ùt wdlt jics tdlt
letulaay fcln9 lnj jics viaufc nit flttcr9
Wirbmng Aig
Ucts @iibmng
Fy ‑wirbmng scts‖ lrc ti klmaurc, tdms Xrigrcssmvc ivcrailj ms `lscj in

ms ti flxmfmzc fitir unmt tdc einecpt wdcrc`y cvcry
rcerumtfcnt wdcrc jurmng dclvy scssmin ms rceirjcj lnj tdc
ailj tdc dmgdcst-tdrcsdiaj fitir prcvmius scssmin ms cmtdcr `cltcn in
unmts (tdc incs wmtd tdc fist rcps, ailjs lnj sifctmfcs scts ti
pitcntmla kir griwtd) lrc rcerumtcj cnsurc yiu lrc einsmstcntay
lafist mffcjmltcay. prigrcssmng.
M `camcvc tdlt yiu FSUZ gmvc yiur ìjy l rclsin ti griw, ti

ti kirec ln
ljlptltmin.
Mk yiu lrc squlttmng 0 paltcs l smjc niw lnj stmaa squlttmng 0 paltcs mn l yclr, wmaa
yiur acgs griw9 Xri`lày nit. Wdlt mk yiu wcrc làc ti ljj ± paltc ti cled
smjc ik tdc `lr cvcry eiupac ik fintds tdriugd sflaa prigrcssmins, mn < yclr
yiu eiuaj `c squlttmng 5 ¶ paltcs, fly`c :.. Niw ji yiu tdmnb yiur acgs
wiuaj dlvc griwn9
..lnj dcrc ms tdc tdmng wmtd viaufc vs mntcnsmty, mt”s laa rcacvlnt ti yiur trlmnmng
tmfc lnj cxpcrmcnec, lt sifc pimnt tdriugd yiur trlmnmng eyeacs, ls yiu gct
stringcr, yiu wmaa `c jimng tdc slfc lfiunt ik ‑viaufc‖ ls yiu wiuaj dlvc,
stringcr,
dlj yiu oust stueb wmtd ‑viaufc‖ krif jly < lnj `lrcay mnerclscj yiur wcmgdts!
<<

Oirjln X
Xctcrs
ctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
Act fc cxpalmn..
]iur ; fintds mnti amktmng wcmgdts lnj jimng ‑viaufc‖ trlmnmng.
Act”s tlbc tdc sqult ls ln cxlfpac lglmn.
]iu lrc up ti 0 paltcs, mt”s lìut tdc slfc ls yiur ìjy wcmgdt lnj mt kccas ambc
yiu gct giij JIFU… yiu ‑kcca‖ tdc pufp.
]iu lrc jimng : x <8 inec pcr wccb wmtd <88bg / 008a`s
Zdc titla viaufc kir tdms cxcremsc ms

: scts T 4 rcps x <88bg wcmgdt 6 5,088bg
]iur titla viaufc kir sqults tdms wccb ms 5,088bg
: Zrlmnmng
Zrlmnmng scssmins l fintd kir acgs (inec pcr wccb)
5,088 x : 6 <0,488bg l fintd
Ivcr tdc ncxt yclr yiu `lrcay mnerclsc tdc wcmgdt, ac

act”s
t”s sly yiu gct up ti <53bg
/ 0=7 a`s
Zdc titla viaufc kir tdms cxcremsc ms

: scts T 4 rcps x <53bg wcmgdt 6 :,508bg
]iur titla viaufc kir sqults tdms wccb ms :,508bg
: Zrlmnmng
Zrlmnmng scssmins l fintd kir acgs (inec pcr wccb)
:,508 x : 6 <7,048bg
Niw act”s einsmjcr ‑dmgd mntcnsmty‖ trlmnmng
Wc stlrt lt tdc slfc wcmgdt, ùt wc lrc inay jimng 0 scts

0 scts T 4 rcps x <88bg / 008a`s wcmgdt 6 <,;88bg
Diwcvcr, wmtd fy fctdijs ik trlmnmng, wc dmt acgs twmec ivcr <8 jlys, mnstclj
ik inec wmtd ‑viaufc‖ trlmnmng.
Zdlt”s lriunj ; scssmins pcr fintd

; trlmnmng scssmins x <,;88bg 6 =,;88bg
<0

Xctcrs Zrlmnmng
Oirjln Xctcrs Zrlmnmng Xrmnempacs
Xrmnempacs
]iu eln scc mn tdc `cgmnnmng iur titla viaufc kir l fintd ms samgdtay acss, @SZ
wc kieus in strcngtd mnerclscs cvcry scssmin wmtd prigrcssmvc ivcrailj.
< yclr altcr mk yiu dlvc mnerclscj yiur sqult ti <48bg / 5=;a`s
0 scts x 4 rcps x <48bg 6 0,448bg
; trlmnmng scssmins x 0,448bg 6 <7,048bg titla viaufc
Niw mflgmnc lsbmng tdcsc 0 pcipac, wdlt ‑styac‖ ik trlmnmng ji yiu ji9
ji9
< -
Xcrsin < - Dmgd viaufc, : scts in cvcrytdmng
0 - Dmgd mntcnsmty aiw viaufc, 0 scts ti klmaurc
Xcrsin 0 -
Mn rclamty tdcy lrc ìtd jimng tdc slfc lfiunt ik viaufc!

..ùt OX M rclj T stujy lnj mk viaufc ms cqultcj tdc rcsuats wmaa `c tdc slfc, si
wdy sdiuaj M trlmn ambc yiu ji9
Mn fy ipmnmin, yiu eln inay ùmaj tdc jcnsmty M dlvc.. lnj dunjrcjs ik eamcnts
tdriugd dclvy ailjmng. Pcfcf`cr
Pcfcf`cr tdlt fcedlnmela tcnsmin ms tdc prmflry
jrmvcr ik fuseac dypcrtripdy lnj tlrgcts
tlrgcts tdc ﬌`crs wmtd tdc fist pitcntmla kir
griwtd.
Nit ti fcntmin tdlt dlvmng l purpisc, l gila cvcry scssmin, cvcry cxcremsc, l
aig ìib ti `clt gmvcs yiu jmrcetmin lnj cnsurcs yiu lrc eintmnulaay
prigrcssmng!
<5

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
]iu
]iurr Aig @iib
@iib
Xipualrmscj `y Jlntc Zrujca tdc aig ìib ms l tiia ti trleb yiur prigrcss lnj
rceirj yiur amkts. Mn tdms cìib yiu dlvc l prmntcr krmcnjay vcrsmin ik tdc aig
ìib, M cneiurlgc cvcryinc ti prmnt iut tdc wirbiuts lnj tlbc tdcf wmtd yiu
ti tdc gyf. Pceirj yiur amkts lnj flbc surc yiu lrc prigrcssmng wccb in wccb.
Ssc yiur aig ìib ti nit inay rceirj yiur scts,

wcmgdt lnj rcps ùt nitcs in cvcry vlrmlàc,
diw yiu kcca, wdlt
wdlt saccp yiu dlj, diw strcsscj
yiu lrc9
M dlvc mneaujcj l scetmin in cled wirbiut kir yiu ti nitc diw yiu kcca cled
jly lnj itdcr vlrmlàcs tdlt fly lkkcet yiur amkts.
Pcfcf`cr tdlt pcrkirfmng fuatmsct riutmncs fly rcqumrc lt aclst :4 ti 70

Pcfcf`cr
diurs ik rcst `ctwccn wirbiuts kir tdc slfc fuseac griup ti cnsurc ljcqultc
rcplmr, rceivcry lnj ljlptltmin.
Fijualtmng trlmnmng krcqucney ms ln ckkcetmvc strltcgy ti flnmpualtc viaufc

ailjs lnj cnsurc ljcqultc rceivcry `ctwccn scssmins. Flxmfla rceivcrlàc
viaufc (FP[) ms l einecpt jmseusscj `y Jr Fmbc Msrlctca wdmed jcserm`cs
rceivcry `ctwccn ivcrlaa trlmnmng eyeacs lnj wdmed ms wdy aig ìibmng
`ceifcs si mfpirtlnt. Mk wc aig ìib laa iur scssmins, wc eln uatmfltcay scc
wdcn l jrip ikk mn pcrkirflnec ms ieeurrmng lnj paln l jcailj (XDLUC 5)
wdcn ncecsslry.
<:

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
Cxcremsc Ucacetmin & Irjcr
Wdmast viaufc,
mfpirtlnt krcqucney lnj
einsmjcrltmins, rceivcry
wc lasi nccj lrc
ti `c
lwlrc ik cxcremsc scacetmin, cxcremsc irjcr, ailj
lnj mntcnsmty/rlngc ik fitmin.
Jurmng tdc clray stlgcs
s tlgcs ik l ncw prigrlf ir rcsmstlnec trlmnmng, ncurla
ncurla
fcedlnmsfs lrc plrtmeualray mfpirtlnt mn irjcr ti jcvcaip tdc ncecsslry
eintria lnj fitir plttcrns ti flxmflaay rcerumt tdc rcqumrcj fuseac ﬌`crs.
Zdms ms wdy mt ms si mfpirtlnt ti smfpamky, lnj cxceutc ln cxcremsc ls leeurltcay
ls pissmàc si tdlt pripcr tcednmquc `ceifcs sceinj nlturc.
Zdcrckirc, wc eln flnmpualtc cxcremsc scacetmin ti usc l fledmnc ti cndlnec

Zdcrckirc,
ncurla einncetmin lnj tlbc lwly ln cacfcnt kir tdisc wdi aleb eiirjmnltmin
lnj tdus ùmaj tiwlrj krcc wcmgdt fivcfcnts wdmed wmaa mnviavc l jcgrcc ik
kurtdcr stl`mamzltmin krif surriunjmng stl`mamzcr fuseacs.
Cvmjcnec suggcsts tdlt krcqucnt cxcremsc ritltmin ms rcqumrcj ti kuaay stmfualtc

laa ﬌`crs wmtd l fuseac, diwcvcr, inc fust `c elrckua tdlt cxcremsc vlrmltmin ms
nit vlrmcj tii krcqucntay ls uatmfltcay tdms wiuaj aclj ti tii fued tmfc `cmng
spcnt trymng ti jcvcaip fitir plttcrns wmtd suìptmfla ailjs lnj rcjuec
dypcrtripdy pitcntmla.
Ls tdc prmflry gila ik tdms prigrlf ms flxmfmzmng dypcrtripdy

dypcrtripdy wmtdiut l
spcem﬌e rcglrj ti strcngtd rcaltcj kletirs (latdiugd wc ji uatmfltcay wlnt ti
gct stringcr), tdc prigrlf ms jcsmgncj leriss l wmjc spcetruf ik rcp rlngcs
(;-= rcps, =-<0 rcps, <0-<3 lnj 08 rcps) ti tlbc ljvlntlgc ik laa pissmàc
lvcnucs kir tdc eifpactc jcvcaipfcnt ik tdc cntmrc fuseac.
Wc uatmfltcay wlnt ti tlbc scts ti fuseualr klmaurc2 tdc pimnt jurmng l sct
lt wdmed l fuseac eln ni aingcr prijuec tdc kirec ncecsslry kir
einecntrmelaay amktmng l gmvcn ailj.
<3

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
@ckirc Wc
Wc @cgmn
@cgmn
L Kmnla rcfmnjcr `ckirc wc `cgmn tdlt firc
wirb jics nit 6 firc rcsuats.
]iu FSUZ trlmn wmtdmn ]ISP amfmtltmins, fmab cvcry XDLUC kir cvcry iunec ik
wdlt yiu eln lnj INA] tdcn flbc edlngcs.
Pceivcry wmaa jmetltc yiur rcsuats, mk yiu lrc
Snjcr kcj
Utrcsscj
Zmrcj
Alebmng csscntmla nutrmcnts
Nutrmtmin nit in pimnt
..lnj trymng ti trlmn :-3 jlys l wccb, yiu wmaa nit griw!
Bniw yiur amfmtltmins.
Aig cvcrytd
cvcrytdmng.
mng.
Xly lttcntmin ti yiur aigìib.
Ljoust trlmnmng
trlmnmng krcqucney,
krcqucney, viaufc, mntcnsmty `lscj in
in yiur rcsuats.
rcsuats.
<;

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
FLMN XPMNEMXACU!
XACLUC AIG @IIB C[CP] UCUUMIN

Zdms ms mfpcrltmvc ti tdc paln. Zdcrc ms ni pimnt trlmnmng wmtdiut l aig ìib.
Cnsurc yiu nitc jiwn laa yiur rcps lnj wcmgdts lnj cled tmfc yiu dmt tdlt
cxcremsc lglmn lmf ti `clt tdlt wmtd cmtdcr l amttac firc wcmgdt (eln `c ls sflaa
ls ljjmng l 8.<03bg) ir `y lnitdcr rcp.
Zdms ms inc ik tdc fist mfpirtlnt lspcets ik prigrcssmvc ivcrailj.
FLMNZLMN KIPF
Latdiugd tdc pimnt ms prigr
prigrcssmvc
cssmvc ivcrailj, tdcrc ms lasi ni pimnt mn prigrcss-
mng mk yiu elnnit flmntlmn kirf.

@y tdms ms fcln, mk yiu nccj ti gct <8 rcps ls yiu git = rcps alst tmfc, mt ms
`cttcr ti gi kir tdc <8td rcp lnj inay gct dlak, tdcn jiggmng iut tdc <8td rcp
ùt usmng ljjmtminla fifcntuf.
PCX PLNGCU
]iu wmaa nitmec tdlt tdcrc lrc jmkkcrcnt rcp rlngcs wmtdmn tdc paln.
Xaclsc stmeb ti tdcsc, tdcy lrc mfpirtlnt.
]iu nccj ti dmt tdc slfc fuseac nufcrius tmfcs wmtdmn inc wccb ti laaiw kir
tdc fist dypcrtripdy, diwcvcr
diwcvcr yiu wmaa stlaa siincr wmtdiut tdms vlrmltmin mn rcp
rlngcs, si wdcn usmng tdc slfc cxcremsc
cxcremsc tdlt fly
fly dlvc `ccn ;-<8 rcps mn l
prcvmius scssmin, scacet l amgdtcr wcmgdt kir tdc <3-08 rcps.
Ssmng tdc unjualtmng lppriled ik rcp rlngcs lasi cnsurcs wc tlrgct l wmjcr
vlrmcty ik fuseac ﬌`rcs.
<7

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
PCX PLNGCU CTXALMNCJ

Laa wirb scts lrc ti l`siautc klmaurc.
Mk in tdc jly yiu lrc kccamng string lnj kcca ambc yiu eln pusd kir firc rcps
tdcn paclsc eintmnuc ti truc klmaurc lnj tdcn ncxt scssmin yiu eln oust ljoust tdc
wcmgdt.
Mk yiu lrc trymng ti gct <8 ùt eln bccp gimng, jin”t amfmt yiurscak lnj stip lt <8.
Zdc sceinj sct ms ambcay ti `c tdc slfc wcmgdt ir l amgdtcr wcmgdt.
MC kir jceamnc `lr`caa prcss, yiu fly ji <st sct in 48bgs lnj klma in = rcps.
Mk yiu dmt tdc uppcr cnj ik tdc rlngc tdcn try 48bg lglmn lnj yiu wmaa ambcay gct
;-7 rcps. Mk yiu inay git ;-7 rcps in tdc ﬌rst sct tdcn gi jiwn ti 78bg kir sct 0.
Wdcn tdc rcp rlngc ms dmgdcr, lglmn tdcsc lrc ti klmaurc, oust `celusc tdc rlngc
ms dmgdcr tdms jics NIZ fcln mt ms l ffukky sct.
Ediisc ln lppriprmltc wcmgdt ti dmt tdc rcp rlngc, lnj tdcn sceinj sct latcr
leeirjmngay cmtdcr rcflmnmng tdc slfc ir rcjuemng tdc wcmgdt l amttac.
ZPLMNMNG MNZCNUMZ]
Wmtd l aiw viaufc, dmgd krcqucney lppriled, yiu fust fust fust trlmn <88
pcrecnt cvcry smngac scssmin.
Cvcry sct ms ti l`siautc klmaurc? Z

Zdcrc
dcrc ms ni pimnt mn gmvmng lny sct acss tdln yiur
laa, mt”s nit ambc dmgdcr viaufc wirb, wmtd aiw viaufc wc fust `c kiremng yiur
ìjy ti ljlpt lnj edlngc.
Mt wmaa laaiw kiij ti `ceifc dmgdcr lnj elrjmi ti rcflmn aiwcr. Cnoiy
trlmnmng prigrcssmvcay dlrjcr!
<4

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
UZPCZEDMNG
Lktcr cled fuseac griup ms trlmncj yiu fust tlbc tdc tmfc ti strcted. Utrctedmng
tdc fuseac wmaa nit inay rcjuec tdc rmsb ik mnoury, ùt mt lasi dls tdc pitcntmla ti
mnerclsc fuseac glmn.
Utrcted kir ;8-=8sces l tmfc, lnj prigrcss tdms, ljjmng

ljjmng wcmgdt ti tdc strcted mk
lnj wdcn nccjcj. Dcrc lrc sifc cxlfpac strctedcs…
EDCUZ ― ― ffy in l fflt `cned, diaj juf``caas mn cled dlnj lnj kcca tdc wcmgdt
strcted tdriugd yiur pces
UDISAJCPU ―
― diaj l J dlnjac in tdc elàc lnj twmst riunj si mt ms `cdmnj yiur
`leb lnj strctedmng tdriugd tdc jcat
@MECXU ― ― put yiur dlnj `cdmnj yiu in l `lr`caa lnj aiwcr yiu dmps si yiu kcca
tdc strcted tdriugd yiur sdiuajcrs lnj lrfs
ZPMECXU ―
― wmtd juf``caas ik tdc elàc diaj, act tdc wcmgdt strcted ivcrdclj
laaiw tdc trmecp
\SLJU ―
― stlnjmng acg diaj wmtd yiur bnccs tigctdcr lnj dips pusdcj tdriugd
DLFUZPMNGU/GASZCU ― ― smt in tdc ffiir wmtd yiur acgs mn krint lnj acln
kirwlrj ti yiur tics ls klr ls yiu eln, ir ji tdms stlnjmng, rcledmng jiwn ti
yiur tics
ELA[CU ―
― wmtd tics cacvltcj lnj dccas pimntcj jiwn, kcca tdc strcted laing tdc
elak
@LEB ―
― dlng krif tdc edmn `lr, usmng strlps si yiur grmp jicsn”t gmvc iut, ljj
wcmgdt mk nccjcj, ir dlng krif l wcmgdts alt puaa fledmnc
L@U ―
― yiu eln ji tdms `y alymng in yiur stifled lnj pusdmng yiu tirsi up wmtd
yiur dlnjs ir diajmng tdc elàc lnj strctedmng up.
<=

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
WLPF SX
Mts mfpirtlnt ti wlrf up `ckirc cled scssmin.
Zdc pimnt wmtd tdc wlrf up ms ti prcplrc tdc fuseacs nit kltmguc tdcf, si mn l
scssmin spcnj 3 fmnutcs usmng amgdt wcmgdts in l kcw ik tdc cxcremscs ti oust
mnerclsc dclrt rltc lnj àiij ffiw.
Kir tdc ﬌rst cxcremsc ik tdc scssmin ji l aingcr wlrf up. Mc mk sfmtd sqult ms tdc
﬌rst cxcremsc ji sifctdmng smfmalr ti tdc kiaaiwmng
Gct mn tdc gyf, ji l kcw rcps in l amgdt acg cxtcnsmin, l kcw in dleb, lnj kcw
dlfstrmng euras.
Gct unjcr tdc sfmtd lnj ji ; rcps cfpty `lr (acts sly wirb sct ms wmtd :8bgs
cled ik tdc sfmtd) ljj <8bgs cled smjc, ji :-3 rcps
Mnerclsc ti <3bgs cled smjc, ji 5-: rcps

Mnerclsc ti 08bgs cled smjc kir 5 rcps
Mnerclsc ti 58bgs cled smjc kir 0 rcps
Mnerclsc ti 53bgs cled smjc kir < rcp
WIPB UCZ…lnj tdc scssmin `cgmns!!
WIPB UCZU
Lktcr wlrfmng up yiu wmaa pcrkirf yiur dclvmcst sct ﬌rst, tdms ms yiur tip sct.
]iu wmaa tdcn rcjuec tdc wcmgdt `y lriunj <8% mn fist elscs, rcst, pcrkirf yiur
0nj sct. Zdms ms yiur `leb ikk sct. C.g.
UCZ < ;-= rcps

J@ mneamnc :8bg - yiu gct 7 rcps
UCZ 0 <8-<0 rcps
J@ mneamnc 5;bg - yiu gct <8 rcps
08

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
MNEPCLUMNG ZDC WCMGDZ

Inay mnerclsc tdc wcmgdt wdcn yiu rcled tdc tip ik tdc rcp rlngc c.g. mk tdc rcp
rlngc ms ;-=
Wccb < - Xusd scssmin

J@ prcss - yiu gct :8bg x 7
]iu wiuaj stmeb wmtd :8bg kir cled scssmin untma yiu lrc làc ti gct = rcps, tdcn
mnerclsc tdc wcmgdt `y lpprix 3%
ZCPFMNIAIG]?
Pcst Xlusc Uct

Zdms ms inc sct tdlt dls 5 sdirt `rclbs, si mk tdc rcp rlngc ms stltcj ls 4,3,5, tdc
lmf ms ti klma lt 4 rcps, tdcn tlbc 08 sceinjs rcst, klma lt 3 rcps, tlbc 08 sceinjs
rcst lnj tdcn klma in 5 rcps, bccpmng tdc wcmgdt tdc slfc kir tdc wdiac sct.
; `y : Uct
Zdms ms wdcrc yiu wmaa lmf ti pcrkirf ; scts ik : rcps wmtd <8 sceinjs rcst mn
`ctwccn…pmeb l wcmgdt yiu eln ji kir <3 strlmgdt rcps…lmf ti eifpactc lt
aclst 3 scts lnj klmamng in tdc ;td…si kir cxlfpac tdc ﬌rst sct ik : sdiuaj kcca
jilàc, tdcn tdc sceinj, tdmrj lnj kiurtd sdiuaj `c prigrcssmvcay dlrj ti eif-
pactc, tdc ﬌ktd sct yiu sdiuaj inay oust `c làc ti eifpactc lnj tdc smxtd sct yiu
fly nit dmt laa : rcps…mk yiu inay gct 0, tdcn ncxt tmfc in tdc cxcremsc stmeb ti
tdc slfc wcmgdt lnj lmf ti ledmcvc laa ; eifpactc scts…mk yiu eln ji firc tcn
: rcps in tdc smxtd sct tdcn bccp gimng ti l`siautc klmaurc lnj ncxt tmfc in tdc
cxcremsc mnerclsc tdc wcmgdt.
ZCFXI/KIPF/ZCNUMIN
In LAA cxcremscs M wlnt yiu ti flmntlmn tcnsmin, kirf lnj kuaa eintria in ìtd tdc
ceecntrme lnj einecntrme pdlsc. Ji nit oust fivc tdc wcmgdt kir tdc slbc ik mt.
In tdc dmgdcr rcp scts cspcemlaay rclaay kieus in rcledmng klmaurc `y eintrletmin
lnj squcczmng tdc tlrgct fuseac.
0<

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
Ssc l tcfpi ik 58<8 in laa cxcremscs

(5 sceinj ceecntrme, 8 plusc, < sceinj einecntrme, 8 plusc).
Jurmng tdc
wlnt yiu tiscssmin, bccp mntcnsmty
kcca cxdlustcj `y tdc dmgd,
cnj ikji nit
tdc jmtdcr lriunj lnj wlstc tmfc, M
scssmin.
Mn tcrfs ik rcst `ctwccn scts, gmvc yiurscak l kcw fmnutcs lnj cniugd tmfc ti
kuaay rceivcr lnj gi lt tdc ncxt sct wmtd kuaa piwcr.
]iu lrc aiibmng ti griw lnj glmn strcngtd si jin”t rusd, `cttcr ti rceupcrltc kir
l fmnutc aingcr lnj gct tdisc rcps tdcn rusd.
PCUZ XCPMIJU?
Snacss stltcj, wlmt 0 fmns `ctwccn wirb scts…kir tdc dclvmcr eifpiunj amkts mk
yiu kcca yiu nccj aingcr, tdcn tlbc ln cxtrl fmnutc ir si.
Pcfcf`cr tdc lmf ms mntcnsmty lnj plec, ùt nit lt tdc jctrmfcnt ik strcngtd
Pcfcf`cr
lnj kirf.
UZLAAMNG
Mk yiu stlaa in ln mnjmvmjula cxcremsc 0 wccbs mn l riw ..lnj tdms wmaa dlppcn lt
sifc pimnt, yiu eln”t ljj wcmgdt mnjc﬌nmtcay, tdcn mt”s tmfc ti swlp tdms cxcremsc
iut ambc kir ambc. Edlngc tdc cxcremsc
cxcremsc kir sifctdmng casc lnj niw run tdms
cxcremsc mnti tdc griunj, wdcn yiu stlaa in tdc ncw cxcremsc (lktcr fintds),
swlp `leb ti tdc mnmtmla cxcremsc lnj yiu sdiuaj `c làc ti pusd tdriugd tdlt
paltclu.
00

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
DIW ZI
ZI XPIGPCUU ZDPISGD XDLUCU
XDLUC <
Sppcr/Aiwcr <
Sppcr/Aiwcr 0
5 Jlys l wccb
Cvcryinc sdiuaj stlrt dcrc kir lt aclst : wccbs, gct ti unjcrstlnj tdc
trlmnmng prmnempacs lnj sct l `lscamnc kir yiur rceivcry.
Mk yiu wlnt ti ùmaj fuseac ls plrt ik yiur amkcstyac, klfmay, di``mcs cte tdcn yiu
eln rclamstmelaay stmeb wmtd tdms paln mnjc﬌nmtcay lnj gct tdc `cst rcsuats pissmàc.
XDLUC 0
Xusd/Xuaa/IKK/Acgs/IKK
Xusd/Xuaa/IKK/Acgs/IKK <
Xusd/Xuaa/IKK/Acgs/IKK
Xusd/Xuaa/IKK/Acgs/IKK 0
Lvg : Jlys l wccb
Mk rceivcry ms in pimnt lnj yiu lrc ìjyùmajmng ms yiur wly ik amkc, mt ms

yiur amkcstyac mnstclj ik ln ljjmtmin ti, tdcn lktcr scttmng
scttmng yiur kiunjltmin
prigrcss ti XDLUC 0 lt tdc cnj ik : wccbs. Dcrc wc wmaa ljj firc
ljvlnecj tcednmqucs, viaufc lnj jcjmeltmin ti ìjy plrts.
XDLUC 5
Jcailj
Cvcry 5-: fintds yiu fly nitmec tdlt yiu einsmstcntay stlaa leriss laa amkts
(scc lìvc kir stlaamng in oust < amkt lnj wdlt ti ji), yiu fmgdt kcca actdlrgme,
aleb ik fitmvltmin, `cltcn up.. ]iur aig ìib wmaa rcvcla laa. Mt”s tmfc ti
jcailj, tlbc yiur kiit ikk tdc gls kir <-0 wccbs, rceivcry lnj gi lglmn.
Ji nit tdmnb ik tdc jcailj ls l `lj tdmng ir wclbncss, prigrlffmng

prigrlffmng
jcailjs lrc csscntmla ti tdc aing tcrf gila ik ljjmng fuseac. Krlnbay, wdcn
trlmnmng tdms wly, mk yiu ji nit nccj l jcailj lktcr 5 fintds… : flx…
tdcn yiu lrc nit jimng mt pripcray.
05

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
JMUEALMFCP
Oirjln Xctcrs & Zrlmncj`yOX AZJ stringay rceiffcnjs tdlt yiu einsuat wmtd
prigrlf. ]iu
yiur pdysmemln ir jietir `ckirc `cgmnnmng lny cxcremsc prigrlf. ] iu sdiuaj
`c mn giij pdysmela einjmtmin lnj `c làc
l àc ti plrtmempltc mn tdc cxcremsc.
Oirjln Xctcrs & Zrlmncj`yOX AZJ ms nit l amecnscj fcjmela elrc privmjcr lnj
rcprcscnts tdlt mt dls ni cxpcrtmsc mn jmlgnismng, cxlfmnmng, ir trcltmng fcjmela
einjmtmins ik lny bmnj, ir mn jctcrfmnmng tdc ckkcet ik lny spcem﬌e cxcremsc in l
fcjmela einjmtmin.
]iu sdiuaj unjcrstlnj tdlt wdcn plrtmempltmng mn lny cxcremsc ir cxcremsc

prigrlf, tdcrc ms tdc pissm`mamty ik pdysmela mnoury.
Mk yiu cnglgc mn tdms cìib prigrlf, yiu lgrcc tdlt yiu ji si lt yiur iwn rmsb,
lrc viauntlrmay plrtmempltmng
plrtmempltmng mn tdcsc letmvmtmcs, lssufc laa rmsb ik mnoury ti
yiurscak, lnj lgrcc ti rcaclsc lnj jmsedlrgc Oirjln Xctcrs & Zrlmncj`yOX AZJ
krif lny lnj laa ealmfs ir eluscs ik letmin, bniwn ir unbniwn, lrmsmnglrmsmng iut ik
usc ik tdms cìib. Zdc
Zdc mnkirfltmin privmjcj
privmjcj ms nit mntcnjcj ti `c l su`stmtutc
s u`stmtutc
kir prikcssminla fcjmela ljvmec, jmlgnisms ir trcltfcnt. Ncvcr jmsrcglrj
prikcssminla fcjmela ljvmec, ir jcaly mn sccbmng mt, `celusc ik sifctdmng yiu
dlvc rclj mn tdms cìib.
Ncvcr rcay in mnkirfltmin mn tdms cìib mn palec ik sccbmng prikcssminla fcjmela

ljvmec. Oirjln Xctcrs & Zrlmncj`yOX AZJ ms nit rcspinsmàc ir amlàc kir lny
ljvmec, eiursc ik trcltf
trcltfcnt,
cnt, jmlgnisms ir lny itdcr mnkirfltmin
mnkirfltmin,, scrvmecs ir
prijuets tdlt yiu i`tlmn tdriugd lequmrmng tdms cìib. ]iu lrc cneiurlgcj ti
einsuat wmtd yiur jietir wmtd rcglrj ti tdms mnkirfltmin eintlmncj in ir tdriugd
tdms cìib prmir ti unjcrtlbmng lny cxcremsc.
@y kiaaiwmng tdms wirbiut paln ir lny mnkirfltmin eintlmncj wmtdmn, yiu lgrcc ti
`c ìunj `y tdc lìvc jmsealmfcr lnj rcaclsc Oirjln Xctcrs & Zrlmncj`yOX AZJ
krif laa/lny aml`mamty lssiemltcj wmtd lny mnoury lnj/ir fcjmela mssuc ik lny bmnj
tdlt yiu cxpcrmcnec ls l jmrcet ir pcrecmvcj rcsuat krif kiaaiwmng
kiaaiwmng tdms paln.
Kir tdc lvimjlnec ik jiu`t, mk yiu ji nit lgrcc wmtd tdc lìvc jmsealmfcr
UZIX niw lnj ji nit eintmnuc wmtd tdms prigrlf.
0:

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
XDLUC <
SXXCP < IKK AIWCP < IKK SXXCP 0 IKK IKK

JL] < JL] 0 JL] 5 JL] : JL] 3 JL] ; JL] 7
AIWCP 0 IKK SXXCP < IKK AIWCP 0 IKK IKK

JL] 4 JL] = JL] <8 JL] << JL] <0 JL] <5 JL] <:
PCXCLZ
03

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
SXXCP <
JLZC JL]
JL] ZMFC
Utrcsscj < 0 5 : 3 ; 7 4 = <8 Dlppy

FIIJ? Lnxmius Pcalxcj
UACCX ALUZ NMGDZ? Jccp Uaccp IB Bcpt Wlbmng Xiir
NSZPMZMIN ALUZ 0: DISPU? In Ximnt Eiuaj `c @cttcr Zcrrmàc
WIPBISZ ACNGZD ELPJMI ZIJL]? ]cs

]cs Ni
@IJ]WCMGDZ Z]XC ZMFC
CTCPEMUC UCZU PCXU UCZ < UCZ 0 UCZ 5 UCZ :
Jcljamkts 0 3-=, <8-<0
Mneamnc `lr`caa 0 3-=, <8-<0
Alt puaa jiwn 0 3-=, <8-<0
@leb Utrcted
Eaisc grmp fledmnc 0 3-=, <8-<0
Edcst Utrcted
Altcrlas 0 <3-08
Udiuajcr Utrcted
Zrmecp ripc 0 <3-08
Zrmecp Utrcted
L`s : <3-08
NIZCU? Lny cxcremsc, < fmn `ctwccn scts
L` Utr
Utrcte
cted
d
NIZCU
0;

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
AIWCP <
JLZC JL]
JL] ZMFC
Utrcsscj < 0 5 : 3 ; 7 4 = <8 Dlppy


]cs Ni
@lnjcj dleb sqults 0 3-=, <8-<0
Acg Cxt 0 <3-08
\ulj Utrcted
Alymng dlfstrmng 0 3-=, <8-<0
L`juetir 0 3-=, <8-<0
Dlfstrmng Utrcted
Ucltcj Elavcs : <3-08

NIZCU?
Alst sct strlmgdt mnti strcted
Elak Utrcted
Xrcledcr eura 5 ;-=, <8-<0, <3-08
@mecp Utrcted
NIZCU
07

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
SXXCP 0
JLZC JL]
JL] ZMFC
Utrcsscj < 0 5 : 3 ; 7 4 = <8 Dlppy


]cs Ni
Mneamnc dlffcr/fledmnc 0 3-=, <8-<0
Ivcrdlnj edcst suppirt riw 0 3-=, <8-<0
Jmps 0 3-=, <8-<0
Ncutrla grmp alt puaa jiwn 0 3-=, <8-<0
Xuaa ivcr 0 <3-08
Edcst Utrcted
Sprmgdt riw 0 <3-08
Udiuajcr Utrcted
Zrmecp prcss jiwn 0 <3-08
Zrmecp Utrcted
L`s : <3-08
NIZCU? Lny cxcremsc, < fmn `ctwccn scts
L` Utr
Utrcte
cted
d
NIZCU
04

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
AIWCP 0
JLZC JL]
JL] ZMFC
Utrcsscj < 0 5 : 3 ; 7 4 = <8 Dlppy


]cs Ni
Ufmtd sqult 0 3-=, <8-<0

Umngac acg prcss 0 <3-08
\ulj Utrcted
Ucltcj dlfstrmng 0 3-=, <8-<0
Ljjuetir 0 3-=, <8-<0
Dlfstrmng Utrcted
Utlnjmng Elavcs : <3-08

NIZCU?
Alst sct strlmgdt mnti strcted
Elak Utrcted
_ `lr eura 5 ;-=, <8-<0, <3-08
@mecp Utrcted
NIZCU
0=

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
XDLUC 0
XSUD < XSAA < IKK ACGU < IKK XSUD 0 XSAA 0
JL] < JL] 0 JL] 5 JL] : JL] 3 JL] ; JL] 7
IKK ACGU 0 IKK PCXCLZ

JL] 4 JL] = JL] <8 JL] <<
PCXCLZ
58

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
XSUD <
JLZC JL]
JL] ZMFC
Utrcsscj < 0 5 : 3 ; 7 4 = <8 Dlppy


]cs Ni
Dmgd mneamnc fledmnc prcss 0 3-=, <8-<0

Kalt J@ Xrcss 0 3-=, <8-<0
@@ Udiuajcr Xrcss 0 3-=, <8-<0
Eaisc grmp sfmtd prcss 0 3-=, <8-<0
Xce jce 0 <3-08
Edcst Utrcted
Ucltcj J@ smjc rlmscs 0 <3-08
Udiuajcr Utrcted
J@ sbuaa erusdcrs 0 <8-<0

NIZCU? Ljoust wcmgdt ti stly mn rcp rlngc
Zrmecp ripc pusd jiwn < <3-08

NIZCU? Utly in tdc slfc wcmgdt, ùt stcp mn cled tmfc yiu klma ― 5 pimnts
Zrmecp Utrcted
L`s (lny cxcremsc, < fmn rcst) : <3
L` Utr
Utrcte
cted
d
NIZCU
5<

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
XSAA <
JLZC JL]
JL] ZMFC
Utrcsscj < 0 5 : 3 ; 7 4 = <8 Dlppy


]cs Ni
J@ Xuaa ivcr 0 3-=, <8-<0

Alt puaa jiwn 0 3-=, <8-<0
Pleb puaa 5 3-=

Zrmecp ripc pusd jiwn 0 <8-<0

Ucltcj elàc riw < <8

NIZCU? Zrmpac jrip sct, nlrriw lttledfcnt
Umngac lrf J@ riw < <3-08
Dmgd elàc rclr jcats (Pcst plusc sct) < <0, ;, 5
@leb Utrcted
Umngac lrf J@ prcledcr 0 4-<0
Jula elàc eura (Z

(Zrmpac
rmpac jrip sct) < <3
@mecp Utrcted
Utlnjmng Elavcs 5 4-<8

NIZCU? < fmn rcst, alst sct strlmgdt mnti strcted
Elak Utrcted
50

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
ACGU <
JLZC JL]
JL] ZMFC
Utrcsscj < 0 5 : 3 ; 7 4 = <8 Dlppy


]cs Ni
Alymng Dlfstrmng 0 3-=, <8-<0

@lnjcj Dleb 0 3-=, <8-<0
Umngac Acg Xrcss 0 4-<8

Acg Cxt (Z
(Zrmpac
rmpac jrip sct) < 4-<8
Acg Xrcss 0 <3-08

NIZCU? 38 rcp jrip sct in alst sct
\ulj Utrcted
Ucltcj Dlfstrmng 0 3-=, <8-<0
L`juetir 0 <3-08
L`juetir (Pcst plusc sct) < <3, 4, 3
Dlfstrmng Utrcted
Ucltcj Elavcs 5 <8-<0

NIZCU? < fmn rcst, alst sct strlmgdt mnti strcted
Elak Utrcted
NIZCU
55

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
XSUD 0
JLZC JL]
JL] ZMFC
Utrcsscj < 0 5 : 3 ; 7 4 = <8 Dlppy


]cs Ni
Jceamnc @lr`caa 0 3-=, <8-<0
Dmgd mneamnc fledmnc 0 3-=, <8-<0
Xce jce 0 3-=, <8-<0
Edcst Utrcted
J@ Udiuajcr prcss 0 3-=, <8-<0
Umngac lrf J@ smjc rlmsc 0 <8

NIZCU? Aclnmng lwly
Elàc smjc rlmsc < <3-08
Udiuajcr Utrcted
Jmps (trmecp kieus) 0 ;-=, <8-<0

NIZCU? Zrmecp kieus, wcmgdtcj mk nccjcj
Nlrriw prcss up (Wcmgdtcj mk nccjcj) 0 ;-=, <8-<0
Umngac lrf ivcrdclj trmecp cxt 0 <3-08

NIZCU? Utly in tdc slfc wcmgdt, ùt stcp mn cled tmfc yiu klma ― 5 pimnts
Zrmecp Utrcted
L`s (lny cxcremsc, < fmn rcst) : <3
L` Utr
Utrcte
cted
d
5:

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
XSAA 0
JLZC JL]
JL] ZMFC
Utrcsscj < 0 5 : 3 ; 7 4 = <8 Dlppy


]cs Ni
Xuaa ivcr fled 0 3-=, <8-<0
Pleb edmns 0 3-=, <8-<0
Xrinltcj
Xrinltcj alt puaa jiwns 0 3-=, <8-<0
Umngac dlffcr riw 0 3-=, <8-<0
Jula `cned J@ riw 0 <3-08
Uelp puaa (Zrmpac jrip sct) < <3
@leb Utrcted
J@ Pclr jcats 0 3-=, <8-<0
Klec puaa (Pcst plusc) < <3, 4, 3
_`lr `mecp eura 0 ;-=, <8-<0
Umngac lrf prcledcr 0 ;-=, <8-<0

NIZCU? Wcmgdtcj mk nccjcj
@mecp Utrcted
Ucltcj elavcs (Eaustcr sct) ; :
L` Utr
Utrcte
cted
d
NIZCU
53

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
ACGU 0
JLZC JL]
JL] ZMFC
Utrcsscj < 0 5 : 3 ; 7 4 = <8 Dlppy


]cs Ni
Ufmtd Uqult (Wmjc) 0 3-=, <8-<0

Acg Xrcss (Wmjc) 0 3-=, <8-<0
Dleb sqult 0 3-=, <8-<0

NIZCU? Acgs klr kirwlrj
Ljjuetir (Pcst plusc) < <0, ;, 5
\ulj Utrcted
Ucltcj Dlfstrmng 0 3-=, <8-<0
Gautc `rmjgc 0 3-=, <8-<0

J@ aymng dlfstrmng 0 <3-08
Wlabmng aungcs 0 <3-08
Dlfstrmng Utrcted
Umngac acg tic prcss 5 <3

NIZCU? < trmpac jrip sct cled acg
Elak Utrcted
NIZCU
5;

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
XDLUC 5 ― JCAILJ
IXZMIN <
Kir tdc jcailj yiu wmaa rcpclt pdlsc < kir 0 wccbs @SZ ji nit gi ti klmaurc, M
wlnt yiu ti stly 0 rcps lwly krif klmaurc in laa ;-=, <8-<0 rcp rlngcs lnj 5-:
rcps lwly krif klmaurc in <3-08 rcp rlngc.
IXZMIN 0
Zlbc l wdiac wccb ikk!
57

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
ELPJMI
Zdcrc lrc 0 rclsins kir elrjmi laingsmjc

Zdcrc
paln? laingsm jc yiur
<. ]iu lrc ﬌nletmvc iutsmjc ik tdc gyf (jcsb oi`, acss tdln ;b stcps l jly) lnj
wlnt ti flmntlmn giij dclatd.
0. ]iu lrc jccp mnti l jc﬌emt, laa itdcr vlrmlàcs lrc fct lnj wc niw ljj elrjmi
ls l kurtdcr tiia ti klemamtltc l elairmc jc﬌emt lnj klt aiss.
Fy prckcrcnec ms lawlys gcttmng yiur stcps mn tdriugdiut tdc jly, gct iut mn tdc
rcla wiraj, `rcltd mn sifc krcsd lmr lnj gi kir l wlab. ]iu sdiuaj lmf kir
lriunj <8b stcps l jly kir gcncrla dclatd lnj wcaa `cmng.
Mk yiu ﬌nj mt jmk﬌euat tdriugdiut tdc jly, `rclb tdms up mn ti l 0 ir 5 wlabs, yiu
wmaa `c surprmscj lt diw l firnmng wlab `ckirc `rclbklst
`rclbklst mn tdc krcsd/`rmsb eiaj
lmr eln sct yiu up kir tdc jly!
Mk yiu eln nit gct iutsmjc, jin”t ambc mt, ir lny itdcr rclsin ùt wlnt tdc dclatd
`cnc﬌ts kir aingcvmty tdcn pcrkirf yiur elrjmi ls klr lwly krif yiur trlmnmng
ls pissmàc… wc lrc tlabmng `cst elsc secnlrmis dcrc. Mk tdc INA] tmfc yiu eln
ji elrjmi ms pist wirbiut tdcn wlab in ln mneamnc ir usc tdc `mbc ti `rmng
yiurscak ti wdcrc yiu eln eifkirtlày diaj l einvcrsltmin ùt yiur dclrt rltc
ms mnerclscj.
LEZM[C PCEI[CP]
PCEI[CP]
Lglmn, in rcst jlys, gct iutsmjc! Wlab tdc jigs, tlbc tdc edmajrcn iut, gct yiur
stcps mn… ir mk yiu rclaay ji oust prckcr mt, diij up, dcljpdincs
dcljpdincs in lnj dclj ti
tdc gyf ti wlted vmjcis in tdc Zrlmncj`yOX lpp lnj ji yiur elrjmi 2)
54

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
NSZPMZMIN
Zdcrc lrc scvcrla kletirs wc fust einsmjcr ti jctcrfmnc tdc eirrcet
nutrmtmin paln.
Xmeb l Gila
@lsme fleri rcqumrcfcnts
Ljdcrcnec & Flerinutrmcnts
Fmerinutrmcnts
Xmeb l Gila!
Eln yiu ‑rceifp‖ (glmn fuseac lnj aisc klt)9
]cs
]cs lnj ni..
Mk yiu lrc l ncw`mc ti amktmng, tdcn ycs mt ms pissmàc.
Mk yiu lrc jrug lssmstcj, tdcn ycs mt ms pissmàc.
Mk yiu dlvc `ccn trlmnmng kir yclrs ls l nlturla lnj lrc rcledmng tdc amfmts ik
yiur gcnctme pitcntmla tdcn mt ms vcry unambcay.
]iu nccj ti pmeb l gila, tdmnb ik yiur gila ls stcppmng stincs ti yiur cnj gila.
Wdlt ji yiu wlnt ti aiib ambc mn <8 yclrs9 Mk yiu wlnt ti ljj ls fued fuseac
ls pissmàc wmtdmn yiur gcnctme amfmtltmins, tdcn yiu wmaa nccj ti gi tdriugd
pdlscs ik griwtd lnj tdcn pdlscs ik ‑tmjymng up‖. Zdcrc rcledcs l pimnt wcrc
dirfinlaay, cvcn mk ‑lssmstcj‖ yiu lrc gimng ti glmn firc klt tdln fuseac.
Wdcn griwmng, tdc gila ms ti bccp tdc rltmi ik fuseac ti klt glmn mn klviur ik
fuseac. Wdcn
Wdcn yiu stlrt ti glmn ln cqula lfiunt ir firc klt tdln fuseac tdcn
mt ms tmfc ti puaa `leb. Xuaa ikk sifc ik tdc klt lnj tdcn gi lglmn. Zdms griwtd
lnj tmjy up eyeac eln alst kir yclrs ti ledmcvc yiur jcsmrcj pdysmquc.
5=

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
Pcglrjacss ik gila, einsmstcney lnj aiggmng cvcrytdmng ms plrlfiunt ti yiur

Pcglrjacss
sueecss. Zdc firc vlrmlàcs tdlt lrc einsmstcnt, tdc clsmcr mt wmaa `c ti twclb
lnj edlngc ti ledmcvc rcsuats. Oust ambc yiur aig ìib kir amkts, yiu sdiuaj `c
aiggmng laa ik yiur kiij.
Lglmn, oust ambc edlngcs, wc jin”t wlnt ti fmx tdmngs up, sujjcnay mntrijuec
<,888 bela lnj glmn unwlntcj wcmgdt. Uaiw lnj stcljy, twclb sifctdmng, rmjc
mt iut kir laa yiu eln, twclb lglmn, gct rcsuats!
Zdms eiuaj `c ls amttac ls 088bela cxtrl l wccb ti

stlrt wmtd wdcn griwmng ir l jc﬌emt ik 088bela
wdcn jmctmng.
Zlbc pmeturcs, fclsurcfcnts, wcmgd yiurscak cvcry jly lnj tlbc tdc lvcrlgc
leriss tdc wccb ti gct l `cttcr pmeturc ik wdlt ms gimng in. Utrcss, saccp cte eln
laa elusc ffuetultmins mn yiur wcmgd mn cled wccb, yiu fmgdt letulaay aisc
wcmgdt leriss tdc wccb ùt `celusc yiu dlj ln lrgufcnt wmtd yiur plrtncr
tdc nmgdt `ckirc wcmgd mn, yiu strcsscj yiurscak iut, sacpt sdmtty lnj rctlmncj
wltcr.
Bccp l sprcljsdcct lnj elaeualtc lvcrlgcs…
FIN ZSCU WCJ ZDSPU KPM ULZ USN L[G JMK
088 088 08< 08< 08< 08< 080 088.4; ―
088 080 080 080.3 080.3 080.3 085 080.5; +<.3a`
085 085 085 085.3 085.3 085.3 08; 085.;: +<.04a`
(wcmgdt mn a`s ls cxlfpac)

:8

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
Ssmng tdc lìvc cxlfpac, mk yiur edceb mn jly wmtd yiurscak wls inec l wccb
in l Uunjly, yiu fmgdt tdmnb jlfn… M glmncj 5a` tdms wccb! M nccj ti puaa
`leb! @ut mk wc rceirj wcmgdt jlmay lnj tlbc tdc lvcrlgc yiu eln scc tdlt ivcr
tdc wccb mt”s inay l <.04a` mnerclsc, bccp gimng!
Aits ik vlrmlàcs eln gmvc < rlnjif wcmgd mn, si flbc surc yiu lrc rceirjmng
cvcrytdmng kir l `mggcr pmeturc.
@lsme Flerinutrmcnt Pcqumrcfcnts

XPIZCMN
]iu pri` jin”t nccj ls fued pritcmn ls yiu tdmnb yiu ji @SZ tdcrc ms ni dlrf mn
cltmng lìvc wdlt yiur ìjy letulaay rcqumrcs mk yiu cnoiy pritcmn. M pcrsinlaay
pcrsinlaay
prckcr l dmgdcr pritcmn jmct lnj lncejitlaay dlvc sccn wmtd dunjrcjs ik eamcnts
tdlt rcsuats lrc `cttcr in l dmgdcr pritcmn jmct.
M rceiffcnj l fmnmfuf ik <g pcr a` ik acln ìjy wcmgdt, diwcvcr

diwcvcr M pcrsinlaay
gct mn lriunj <.3g pcr a`.
Zdc cxecptmin ms wdcn jmctmng, mk yiu lrc scvcrcay mn l jc﬌emt tdcn pusdmng
pritcmn cvcn dmgdcr dls `ccn sdiwn ti prcvcnt kurtdcr fuseac/ac

`rclbjiwn. fuseac/acln
ln tmssuc
KLZU
Klts paly ln mfpirtlnt riac mn dirfincs, l`sirptmin ik sifc fmncrlas, ecaaualr
kunetmin, `rlmn dclatd lnj firc, ùt wc jin”t nccj tdlt fued ti privmjc
cvcrytdmng yiur ìjy nccjs. Lriunj 8.5 grlfs
grlfs pcr a` ik acln flss pcr jly ms
ljcqultc kir flmntlmnmng dclatd.
:<

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
ELP@ID]JPLZCU
Elrìdyjrltcs lrc tdc prmflry siurec ik kuca kir yiur mntcnsc wirbiuts, rc
Elrìdyjrltcs rcpacnmsd
pacnmsd
fuseac gayeigcn, mnerclsc MGK-<, flmntlmn tdyrimj kunetmin, lrc lntm eltlìame lnj
lssmst wmtd flny itdcr pltdwlys mn klemamtltmng fuseac griwtd.
Ls l `lscamnc kir ìjy kunetmins & `rlmn dclatd mk yiu almj in tdc sikl laa jly tdc
fmnmfuf rcqumrcfcnt
rcqumrcfcnt wiuaj `c lriunj <88g-<38g ik elr`s pcr jly
Ljdc
Ljdcrrcnec
cnec & Fler
Flerin
inut
utrm
rmcn
cnts
ts
Zdc prmflry kieus ik lny jmct kir rcsuats ms
ljdcrcnec.
Inec yiu dlvc yiur pritcmn sct kir yiur gila, yiu tdcn nccj ti jcemjc in wdcrc
yiu wmaa ‑spcnj‖ yiur rcflmnmng elairmcs.
M”f nit gimng ti gmvc yiu tdc mn”s lnj iut”s ik dmgd elr` vs aiw elr`. Edlnecs lrc
tdlt mk yiu lrc rcljmng tdms cìib yiu wlnt ti ùmaj fuseac, wmtd tdms mn fmnj
paclsc ji nit scnj fc JF”s eifpalmnmng tdlt tdcrc ms ni cxpalnltmin
cxpalnltmin ir suggcs-
tmins kir aiw elr`, bcti ir klstmng wmtdmn tdms cìib.
M jin”t dlvc lny mssuc wmtd lny jmct edimecs, mk yiu prckcr ti clt flmnay klt ir klst
kir 08 diurs l jly, tdcn gi lt mt. Zdcrc lrc jc﬌nmtcay aingcvmty `cnc﬌ts ti jmkkcrcnt
kiij edimecs, diwcvcr kir tdc purpisc ik tdms cìib wc wlnt ti ji < tdmng…
ùmaj ls fued fuseac ls pissmàc.
Zi ji tdms wc nccj ljcqultc pritcmn, elr`s lnj klts.
:0

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
Ljdc
Ljdcrrcnec
cnec & Fler
Flerin
inut
utrm
rmcn
cnts
ts
]iur jmct sdiuaj mneaujc l vlrmcty ik grlmns, pritcmn, krumt, vcgctlàcs, nuts, jlmry
lnj slalj unacss yiu dlvc ln mntiacrlnec. Lawlys
Lawlys ediisc kiijs tdlt wmaa `cnc﬌t
yiur ìjy lnj klemamtltc yiur gila. Pcglr
Pcglrjacss,
jacss, tdcrc wmaa `c sifc jc﬌emcnemcs mn
yiur jmct unacss yiu clt irgln fclts, amvc mn l eiuntry tdlt dls ljcqultc sun
cxpisurc lnj itdcr vlrmlàcs, mn wdmed elsc M rceiffcnj l dlnjkua ik
suppacfcnts ti ﬌aa mn tdisc glps.
:5

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
DIW ZI
ZI UCZSX
UCZSX ]ISP JMCZ
Zdms wmaa `c `lscj in l <88bg flac, 58 yclrs

iaj, <48 ef tlaa.
Zi `cgmn yiu nccj ti bniw yiur `lsla fctlìame rltc (diw fued cncrgy yiur
ìjy nccjs in l jlmay `lsms)?
Wifcn? <8 x wcmgdt (bg) + ;.03 x dcmgdt (ef) ― 3 x lgc (yclrs) ― <;<

Wifcn? <8
Fcn? <8
Fcn? <8 x wcmgdt (bg) + ;.03 x dcmgdt (ef) ― 3 x lgc (yclrs) + 3
(<8 x <88) + (;.03 x <48 - 3) - (3x58+3)
(<,888) + (<,<08) - (<33) 6 <,=;3 Bela
Pcfcf`cr, tdms ms oust wdlt yiu nccj in l jlmay `lsms.
Niw wc nccj ti wirb iut yiur ZJCC (Zitla

(Zitla Jlmay Cncrgy Cxpcnjmturc)
Zdms ms yiur `lsla fctlìame rltc + laa cncrgy yiu cxpcnj
Ucjcntlry ir amgdt letmvmty amkcstyac fuatmpay @FP `y <.3

Letmvc ir fijcrltcay letmvc amkcstyac fuatmpay @FP `y <.4
[mgirius
[mgirius ir vmgiriusay letmvc amkcstyac fuatmpay @FP `y 0.0
Mk yiu ji ln ik﬌ec oi` ùt lrc kiaaiwmng tdms prigrlf, ediisc ‑Letmvc‖
<,=;3 (@FP) x <.4 6 5,357 bela
Zdms ms ln cstmfltc, ùt mt lt aclst gmvcs yiu sifctdmng ti stlrt wmtd! ]iu eln flbc
ljoustfcnts up ir jiwn krif dcrc.
::

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
XPIZCMN
@ijywcmgdt ms lpprix 008a` (<88bg)
MXritcmn
ambc ti 6
sct558g
pritcmn lt <.3g pcr a`
:bela pcr grlf 6 <,508bela
Zdms aclvcs 5,357 bela (ZJCC) fmnus <,508 bela (pritcmn) 6 0,0<7 bela kir elr`s/klts.
Elr`s lasi dlvc :bela pcr grlf lnj klts dlvc =bela.
M prckcr l dmgdcr elr` lppriled si wiuaj laaieltc ;3% ik tdcsc elairmcs ti

elr`s lnj rcflmnjcr in klt.
0,0<7 x ;3% 6 <,::< bela kir elr`s / : 6 5;8g elr`s

0,0<7 x 53% 6 77; bela kir klts / = 6 4;g klt
PCUSAZ
558g Xritcmn
5;8g Elr`s
4;g Klt
Diw Zi Jmvmjc Zdms Sp9

Ls tdms ms l `lsme nutrmtmin ivcrvmcw ik diw ti sctup yiur paln tdcrc lrc sifc
kunjlfcntlas ti ljdcrc ti wdcn jmvmjmng up yiur fleris leriss tdc jly.
Xritcmn syntdcsms eln inay `c flxmfmzcj scvcrla tmfcs tdriugdiut tdc jly,
lpprix cvcry 5-: diurs. Zdms
Zdms fclns yiu sdiuaj clt l fcla ni siincr tdln cvcry 5
diurs krif tdc prcvmius fcla lnj mjclaay ni altcr tdln :.
Wrmtc jiwn wdcn yiu gct up lnj wdcn yiu gi `cj c.g.
WLBC ;lf / @CJ =pf
:3

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
Niw sprclj yiur fclas iut `lscj in 5-: diurs.

FCLA < - ;lf
FCLA 0 - =lf
FCLA 5 - <0pf
FCLA : - 5pf
FCLA 3 - ;pf
FCLA ; - =pf
Zdlts ; fclas leriss tdc jly, niw jmvmjc yiur

pritcmn cqulaay,
cqulaay, si cvcry fcla wmaa dlvc 558g
pritcmn / ; 6 33g pcr fcla.
Itdcr tdln tdms yiu eln cmtdcr spamt yiur itdcr fleris cqulaay leriss tdc jly ir
mn fy ipmnmin palemng firc elr`s prc, mntrl, pist wirbiut wmaa `c firc
`cnc﬌emla. C.g. Mk yiu trlmn lt =lf, mt wiuaj aiib sifctdmng ambc tdms..
FCLA < - ;lf XPC WIPBISZ

Wdmtc rmec, erclf ik rmec, wdmtc pitlti, dmgd elr`, aiw klt
FCLA 0 - =lf MNZPL WIPBISZ
Elr` piwjcr (ni klt)
FCLA 5 - <0pf XIUZ WIPBISZ
Wdmtc rmec, wdmtc pitlti, ecrcla, krumt, dmgd elr`, aiw/ni klt
FCLA : - 5pf
Ilts, grlmns, fcj elr`, fcj klt
FCLA 3 - ;pf
[cg, slafin, Aiw elr`, fcj/dmgd klt
FCLA ; - =pf
Grccb yigdurt, lafinj ùttcr cte, Aiw elr`, fcj/dmgd klt
Erclf ik Pmec, Xrc, Mntrl, Xist wirbiut suppacfcnts eln laa `c

kiunj in dttps?//www.trlmncj`yop-nutrmtmin.eif/
dttps?//www.trlmncj`yop-nutrmtmin.eif/
..ls l tdlnb yiu kir puredlsmng tdms cìib yiu eln usc eijc
‑cìib<8‑ kir
‑cìib<8‑ kir <8% IKK lny irjcr ivcr £<88.
:;

Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
USXX
USXXAC
ACFC
FCNZ
NZU
U M PCE
PCEIFFC
IFFCNJ
NJ
Uuppacfcnts lt tdc vcry aclst sdiuaj `c uscj ti ﬌aa diacs mn yiur nutrmtmin,
tdcrc wmaa `c l `lsme fmnmfuf rcqumrcfcnt lnj tdcn mk ùjgct pcrfmts,
ljjmtminla suppacfcnts M pcrsinlaay usc kir fy gilas.
CUUCNZMLAU
[mtlfmn J5 & B0
L giij fuatmvmtlfmn/fmncrla (rcputlàc `rlnj eivcrmng tdc `lsmes)
Kmsd/Brmaa ima lt l rltmi ik 0?< CXL/JDL
[mtlfmn @<0 mk yiu ji nit clt fclt
_FL
MK @SJGCZ XCPFMZU
@EF-=3 l dmgday `mi lvlmalàc kirf ik eureufmn (Eurc-Eifmng)
dttps?//www.trlmncj`yop-nutrmtmin.eif/prijuet/eurc-eifmng/
Grccns piwjcr ([cggmc-Fmgdt)

dttps?//www.trlmncj`yop-nutrmtmin.eif/prijuet/vcggmc-fmgdt/
Aivc Dclrt
dttps?//www.trlmncj`yop-nutrmtmin.eif/prijuet/aivc-dclrt/
IN E]EAC
[mtla Uuppirt
dttps?//www.trlmncj`yop-nutrmtmin.eif/prijuet/vmtla-suppirt/
DMGD ELP@ JMCZ LNJ/IP AINGC[MZ]

Gaueisc jmspisla lgcnt
dttps?//www.trlmncj`yop-nutrmtmin.eif/prijuet/mn-surc/
DMGD UZPCUU/KL
UZPCUU/KLZMGSC
ZMGSC
dttps?//www.trlmncj`yop-nutrmtmin.eif/prijuet/dlaeyin/
:7
Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
KL\
Diw ji M ljoust tdc paln kir fc aing tcrf9

Zdc palns lnj mnkirfltmin iutamncj lrc tdc `lsms kir yiur stlrtmng pimnt.
]iur aig ìib wmaa jctcrfmnc wdcn & mk yiu nccj ti ljoust tdc paln.
Zdc paln sdiuaj `c run untma yiu eln ni aingcr prigrcss yiur amkts (wdcn
cvcrytdmng casc c.g. saccp, strcss, nutrmtmin rcflmns cqula).
Mk yiu stlaa in < cxcremsc, try mt lglmn ncxt tmfc, mk yiu lrc stmaa klmamng ti mnerclsc
tdc ailj ir rcps tdcn swmted tdms < cxcremsc kir sifctdmng casc tdlt kiaaiws l
smfmalr fivcfcnt plttcrn.
plttcrn. c.g. Mk yiu stlaa in mneamnc `cned, yiu eln swmted ti
ln mneamnc fledmnc prcss ir mneamnc J@'s.
Eintmnuc wmtd tdc ncw cxcremsc untma yiu stlaa in tdms fivcfcnt lnj tdcn gi
`leb ti tdc ﬌rst inc. ]iu sdiuaj niw `c làc ti prigrcss (lssufmng kiij,
saccp cte ms laa in pimnt).
Mk yiu stlaa in fuatmpac cxcremscs, tdcn mt ms ambcay tmfc ti jcailj.
]iu sdiuaj `c làc ti prigrcss wccb mn wccb iut kir 4-<0 wccbs `ckirc yiur
﬌rst jcailj. Zdcn wdcn yiu eifc `leb yiu fmgdt tlbc l wccb ir 0 ti gct `leb
up ti yiur irmgmnla nuf`crs lnj tdcn cxeccj tdcf.
Diw ji M ljoust tdc paln kir fc aing tcrf9

Zrlmnmng tdms wly sdiuaj gmvc yiu yclrs ik prigrcssmin `ckirc yiu dlvc ti
ljjrcss ‑wclb‖ ìjy plrts, diwcvcr wc laa dlvc gcnctme jmkkcrcnecs lnj sifc
pcipac fly rcqumrc firc
firc cfpdlsms in l plrtmeualr ìjy plrt inec tdcy lrc
pusdmng tiwlrjs l pri acvca pdysmquc.
:4
Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
Zdc kieus sdiuaj lawlys `c prigrcssmvc ivcrailj, mk T ìjy plrt ms nit

n it
griwmng?
- Eln yiu kcca tdc fuseac wirbmng mn tdc fivcfcnt9 Mk nit edlngc mt.
- Lrc yiu prigrcssmng yiur amkts9
- Ms nutrmtmin lnj saccp in pimnt9
Mt eiuaj oust `c ls smfpac ls yiur `mifcedlnmes kir l plrtmeualr cxcremsc ji nit

lamgn wmtd tdc mntcnjcj fuseac ls fued ls tdc ncxt pcrsins, try jmkkcrcnt
fivcfcnts wdcrc yiu eln kcca tdc fuseac wirbmng tdriugdiut tdc cntmrc
rlngc ik fitmin lnj tdcn prigrcss tdisc amkts.
Mk cvcrytdmng ms in pimnt, cxcremsc scacetmin ms jiwn, saccp, kiij, rceivcry lnj
yiu stmaa
tdlt ìjy dlvc
plrtl jurmng
‑wclb‖tdc
ìjy plrt tdcn
scssmin yiu
IP lt tdceln
cnjljj mn ln ljjmtminla
ik lnitdcr wirbiutcxcremsc kir
ti mnerclsc
tdc krcqucney ik trlmnmng.
..mk yiu dlvc `ccn trlmnmng kir ;+ yclrs lnj stmaa dlvc l ‑wclb‖ ìjy plrt ùt
cvcrytdmng casc ms griwmng lnj mn pripirtmin tdcn lt tdms tmfc yiu eln einsmjcr
ln cxtrl jly spcem﬌e ti `rmngmng up tdc alggmng ìjy plrt.
M jin”t ‑kcca‖ ambc M lf jimng cniugd9

Zdms trlnsaltcs ti ‑M lf nit trlmnmng dlrj cniugd‖, gi tdriugd lny vmjci in iur
wc`smtc Zrlmncj`yOX.eif lnj
Zrlmncj`yOX.eif lnj wlted us ir lny ik tdc ltdactcs tlbc l sct ti truc
klmaurc. Mk yiu rclaay gi ti truc klmaurc, wmtd slkc, eintriaacj rcps tdcn yiu wmaa
‑kcca‖ ambc yiu dlvc jinc cniugd. M eiuaj tlbc ==.=% ik pcipac tdriugd < sct
ik dleb sqults lnj tdcy wiuajn”t wlnt ti ji mt lglmn!
Diw qumeb sdiuaj M glmn strcngtd9

Mn tdc `cgmnnmng strcngtd wmaa mnerclsc rlpmjay ls yiur ìjy aclrns tdc
fivcfcnt plttcrns lnj `ceifcs cxtrcfcay ck﬌emcnt lt tdc cxcremscs. Ls ailj
mnerclscs ir mk yiu dlvc `ccn trlmnmng l aing tmfc, tdc strcngtd glmns wmaa eifc
saiwcr. M niw usc </0a` paltcs ti mnerclsc fy amkts. Jicsn”t siunj ambc fued9
@ut ljj tdlt up ivcr l yclr lnj mt”
mt ”s l `mg mnerclsc.
:=
Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
Diw fued wcmgdt sdiuaj M rcjuec kir fy `leb ikk sct9

Zdc ﬌rst kcw riunjs ik tdc wirbiuts yiu lrc gimng ti `c ﬌gurmng tdms iut lnj
﬌njmng yiur grivc wmtd tdc rcp rlngcs lnj wcmgdts. Gcncrlaay kir dclvmcr ailjs
c.g. acg prcss, dleb sqult, mneamnc paltcs, riws, jcljamkts, yiu wmaa rcjuec tdc
wcmgdt `y lìut <8%. Kir msialtmin fivcfcnts & amgdtcr wcmgdt mt”s gcncrlaay
lriunj 3%.
Wdlt mk M jin't dlvc l pmcec ik cqumpfcnt9

Uwlp iut kir ln cxcremsc tdlt dls l smfmalr fivcfcnt plttcrn lnj tlrgcts tdc
slfc fuseac. c.g. MkMk yiu jin”t dlvc dleb sqults yiu eln usc krint sqults ir
wcjgcs unjcr yiur dclas lnj `leb sqult.
Mk yiu jin”t dlvc ln mneamnc dlffcr fledmnc tdcn mneamnc `lr`caa ir J@”
J@”s.
s.
Eln M ljj mn T cxcremsc9

Ji yiu nccj ti ljj mn T cxcremsc9 Mk yiu lrc prigrcssmng yiur amkts lnj
cvcrytdmng ms in pimnt, wdy ljj firc viaufc kir tdc slbc ik firc viaufc9
Wdy nit pusd cvcrytdmng ti yiur l`siautc amfmts lnj tdcn aclvc tdms mn tdc tiia
ìx9 Zdcn wdcn yiu lrc rcljy ti prigrcss yiu dlvc sifcwdcrc ti prigrcss ti.
Ji M clt tdc slfc kiij in rcst jlys9

M pcrsinlaay klviur dmgdcr elr` in trlmnmng jlys wdcn cncrgy iutput jcflnjs
mt lnj aiwcr elr` (nit zcri ir ni elr`, oust aiwcr tdln trlmnmng jlys) in fy nin
trlmnmng jlys.
Satmfltcay yiur kiij sdiuaj `c sctup mn l wly tdlt yiu eln ljdcrc tii, cnoiy
lnj dcaps wmtd yiur gila.
Uifc pcipac prckcr aiw elr` lawlys, latdiugd M jmslgrcc tdlt tdms ms iptmfla kir
ìjyùmajmng, mk yiu eln ljdcrc ti tdlt tdcn gi kir mt.
38
Oirjln Xctcrs
Xctcrs Zrlmnmng
Zrlmnmng Xrmnempacs
Xrmnempacs
Mn fy ipmnmin mt ms mfpirtlnt ti prmirmtmsc yiur pritcmn nccjs ls pcr tdc jmct

scetmin, tdcn laaieltc elr`s lriunj yiur wirbiut (prc/mntrl/pist)
(prc/mntrl/pist) lnj tdc rcst
ik tdc tmfc ji wdltcvcr ]IS prckcr ti ljdcrc ti yiur gila.
]iu eln”t jcny tdc alws ik tdcrfijynlfmes ni flttcr wdlt jmct zclaits wmaa
dlvc yiu `camcvc, mt rclaay jics eifc ti cncrgy mn vs cncrgy iut. Xrmirmtmsc wdlt
ms mfpirtlnt lnj sct yiur paln up kir yiur gila.
Ji yiu ikkcr < ti < eiledmng9

Wc jin”t, sirry, wc lrc kuaay ìibcj wmtd eiledmng eamcnts kir tdc kircscclàc.
Wdlt ji M ji mk M dlvc firc qucstmins9

Zdc `cst tdmng yiu eln ji ms oimn tdc Zrlmncj`yOX.eif fcf`crs
Zrlmncj`yOX.eif fcf`crs wc`smtc, yiu
eln pist lny/laa qucstmins mn tdc kirufs lnj wc (laing wmtd 08+ ltdactcs) wmaa
`c tdcrc ti lnswcr yiu. Wc laa pist iur iwn aigs lnj rcpay ti tdc kirufs cvcry
jly.

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Mntrijuetmin - Ivcrvmcw ik Xrigrlf 85

Wdi ms Zdc Xrigrlf Kir9 8;

Diw ms Zdc Xrigrlf Jmkkcrcnt9 87

Diw ji ]iu Letulaay @umaj Fuseac9 84

Mntcnsmty [U [iaufc <<

@ckirc wc @cgmn <;

Flmn Xrmnempacs <7

Diw ti Xrigrcss Zdriugd Xdlscs 05

Diw ti Uctup ]iur Jmct ::

M stlrtcj `ijy`umajmng <8+ yclrs lgi lnj siin

Zdms c`iib ms ln iutamnc ik tdc kunjlfcntlas ik diw M lppriled trlmnmng.

M dlvc iutamncj 5 pdlscs ti gct tdc fist iut ik fy fctdijs.

Wdcn & Wdy ‑PCUCZ‖9

XCPUIN < XCPUIN 0

Flnula wirb 4 diurs l jly Wirbs lt difc

XDLUC < XDLUC 0 XDLUC 5

@y `umajmng yiur kiunjltmin, wc eln fmab tdms

Wdi ms tdc prigrlf kir9

Diw ms tdms prigrlf jmkkcrcnt9

Diw ji yiu letulaay `umaj fuseac9

Kir tdc purpisc ik tdms c`iib wc nccj l vcry

Dclvy wcmgdt + firc rcps 6 grcl

Zdc ceecntrme pirtmin ik ln cxcremsc lppclrs

Jurmng iur wirbiuts wc mjclaay wlnt ti tlrgct laa 5 ik tdcsc fcedlnmsfs, wc ji

Wc ji tdms tdriugd dclvy ailjs, prigrcssmvc ivcrailj, wccb in wccb, fintd

Dclvy wcmgdt + firc rcps 6 grcltcr titla fcedlnmela tcnsmin.

Fcedlnmela tcnsmin mn fy ipmnmin ms tdc prmflry jrmvcr ik Dypcrtripdy,

Wc eln (wmtdmn rceivcry `iunjlrmcs) tlbc tdms

Zi tlbc tdc fuseac `cyinj klmaurc, kurtdcr mnerclsmng fuseac jlflgc.

Kmnlaay, wc wlnt ti tlbc ljvlntlgc ik fctl`iame strcss ti kurtdcr smgnla tdc

Fy ‑wirbmng scts‖ lrc ti klmaurc, tdms Xrigrcssmvc ivcrailj ms `lscj in

M `camcvc tdlt yiu FSUZ gmvc yiur `ijy l rclsin ti griw, ti

Zdc titla viaufc kir tdms cxcremsc ms

Ivcr tdc ncxt yclr yiu `lrcay mnerclsc tdc wcmgdt, ac

Zdc titla viaufc kir tdms cxcremsc ms

Niw act”s einsmjcr ‑dmgd mntcnsmty‖ trlmnmng

Wc stlrt lt tdc slfc wcmgdt, `ut wc lrc inay jimng 0 scts

Zdlt”s lriunj ; scssmins pcr fintd

Mn rclamty tdcy lrc `itd jimng tdc slfc lfiunt ik viaufc!

Ssc yiur aig `iib ti nit inay rceirj yiur scts,

Pcfcf`cr tdlt pcrkirfmng fuatmsct riutmncs fly rcqumrc lt aclst :4 ti 70

Fijualtmng trlmnmng krcqucney ms ln ckkcetmvc strltcgy ti flnmpualtc viaufc

Cxcremsc Ucacetmin & Irjcr

Zdcrckirc, wc eln flnmpualtc cxcremsc scacetmin ti usc l fledmnc ti cndlnec

Cvmjcnec suggcsts tdlt krcqucnt cxcremsc ritltmin ms rcqumrcj ti kuaay stmfualtc

Ls tdc prmflry gila ik tdms prigrlf ms flxmfmzmng dypcrtripdy

Pceivcry wmaa jmetltc yiur rcsuats, mk yiu lrc

Bniw yiur amfmtltmins.

Xly lttcntmin ti yiur aig`iib.

XACLUC AIG @IIB C[CP] UCUUMIN

Zdms ms inc ik tdc fist mfpirtlnt lspcets ik prigrcssmvc ivcrailj.

Xaclsc stmeb ti tdcsc, tdcy lrc mfpirtlnt.

PCX PLNGCU CTXALMNCJ

Zdc sceinj sct ms ambcay ti `c tdc slfc wcmgdt ir l amgdtcr wcmgdt.

Cvcry sct ms ti l`siautc klmaurc? Z

trlmnmng prigrcssmvcay dlrjcr!

Utrcted kir ;8-=8sces l tmfc, lnj prigrcss tdms, ljjmng

Mnerclsc ti <3bgs cled smjc, ji 5-: rcps

WIPB UCZ…lnj tdc scssmin `cgmns!!

UCZ < ;-= rcps

MNEPCLUMNG ZDC WCMGDZ

Wccb < - Xusd scssmin

Pcst Xlusc Uct