IMPORTANT: You Must Read This Before You Begin Or Do Anything In This Exercise Routine, Fitness eBook, eBook:

This fitness ebook is not a prescription for exercise.

This fitness ebook is not a prescription for nutrition, diet, weight loss, or etc.

This fitness ebook is an information source.

Please see and consult a doctor or physician before doing this fitness program and any other exercise, physical activity, diet program, and exercise, fitness, workout routine, and such.

DO NOT do anything in this workout program, ebook, that causes or will cause you discomfort, pain, harm, to have an abnormally high heart rate, or any other mental or physical harm, discomfort, or ailment in any way!

If you begin doing something in this ebook that causes you discomfort, pain, harm, to have an abnormally high heart rate, or any other mental or physical harm, discomfort, or ailment in any way STOP DOING IT!

If you experience any discomfort or pain and, or an abnormally high heart rate or so forth while exercising, STOP EXERCISING, breathe slowly and deeply, remain calm and relaxed as possible and make rational decisions. If immediate medical intervention is needed, you can call 911 or your local emergency number if you live outside the U.S. Otherwise, if you are absolutely sure you don't need immediate medical intervention, just continue breathing in deeply and slowly, and walk around slowly if you need to, and remain calm and relaxed as possible; then go see a doctor and make sure it's okay for you to continue working out.

Make sure you understand how to do this program and make sure you know how to properly perform each exercise in this program before you begin this workout routine.

The fitness, suitability of this workout program, ebook cannot and is not guaranteed for everyone!

If you don't understand how to perform, do an exercise or activity correctly and well even after reading the exercises' description which describes how to perform the exercise, and looking at the pictures of the exercises, and watching the videos that are linked to in this ebook, then do an online search for a trustworthy and reliable source that possess the expertise to explain and, or demonstrate to you how to perform the exercise(s) well.

Perform any activity, exercise, workout, and anything else in the ebook, workout program at your own risk!

Please make sure to read the "Disclaimer" and "Terms of Use" at the end of this ebook before you begin this fitness program because by doing anything in this ebook, you automatically acknowledge that you understand all the above and that's in the "Disclaimer" and "Terms of Use", and agree to all the above and the "Disclaimer" and "Terms of Use", and agree to uphold all the above and the "Disclaimer" and "Terms of Use."

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Thank Yous & Acknowledgements

To those of you who start this fitness program I to say:

Thank You for starting 4.

To those of you who complete this workout program I say:

Thank You, Thank You for completing 4.

To those of you who do not complete 4 for some reason(s) I say:

Thank you for trying; it's okay, maybe someday you will, and if not, it's still okay; I wish you the best.

To those of you who decide to send me send me a friendly financial thank you gift for 4, especially after completing this realistic and doable workout plan, I say:

I Greatly Thank You and Appreciate It.

To all those who did not believe or support me, or tried to discourage me, or tried to make me give up I say:

Thank you for being good exercise and practice for overcoming negativity; stepping on and over negative obstacles; ignoring negative attitudes, words, and thoughts; and maintaining a positive mindset.

Thank You Mom for always believing in me and for everything you've done and are doing for me. You are awesome mom.

Thank You Tiffany for believing in me too and helping me in many ways too.

Thank You Walter E. for allowing me to record some of the videos in your nice home; I really appreciate it.

Thank You Johnathan B. for recording the videos for me and for giving me input concerning several things regarding this fitness ebook and my website.

Thank You Ben K. for your counsel, friendship, prayers, and for encouraging me. You are a great friend, P.M.B., E.B.

Thank You Robert P. for your counsel, friendship, prayers, and for encouraging me. You are also a great friend, P.M.B., E.B. to me.

Thank You to all those who believe in me, helped me, and supported me in any way.

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Only 4 Pieces of Equipment Needed

Important Note:

Before Doing The Performance Test (described just below), make sure you know how to at least perform the Dumbbell Alternating Bicep Curl, Dumbbell Shoulder Press, Dumbbell Forearm Extension, Dumbbell Forearm Flexion exercises correctly, well. Go to "4's Main Free Weight Exercises (Dumbbell Exercises)" and "4's Main Bodyweight Exercises (Calisthenics Exercises)" to read the description, watch the video, and look at the pictures for them or look up how to do them correctly from a trustworthy and reputable online source.

Absolutely needed equipment:

• You (with an absolutely determined mindset to begin exercising or start exercising again by doing this workout program).
• Flat Utility Bench, a.k.a Flat Bench, a.k.a Utility Bench. You can get one that is nonadjustable or adjustable. There are a few exercises that need a flat bench, but if you can't afford a flat bench, I have provided alternative exercises that you can do in place of those exercises that use a flat bench.
• 2 Dumbbells. You will need at least 1 pair of dumbbells that are the same weight. I recommend picking a weight that is between 1 to 25 pounds. It's okay for the weight that is really easy for you to lift or a weight that is a little challenging, but don't pick a weight that is too challenging because that may cause you to perform the exercises poorly or not be able to finish all the repetitions. A good weight to pick is one that you can comfortably do several repetitions with well for several exercises. After picking a weight you think is suitable, Do This Performance Test: Try to perform 16 Alternating Bicep Curls for each arm, take a 30 second to 1 minute or longer break, and then do 16 Shoulder Presses, take a minute or longer break and then do 16 Forearm Extensions, take a 30 second to 1 minute or longer break, and 16 Forearm Flexions for each arm with the weight. If you can do that without having to swing or jerk your body to lift the weights, without becoming seriously exhausted, and without experiencing any discomfort or pain, then the odds are pretty good that you should be able to perform several repetitions for the other exercises in this workout ebook as well. If you want to, you can try doing some of the other exercises too with the dumbbell weights you chose to make sure that you can comfortably do them as well.
  
  If You Could Not Perform16 repetitions for the Forearm Extension and Forearm Flexion exercise with the dumbbell weight you chose even though you could 16 Alternating Bicep Curls for each arm and 16 Shoulder Presses with that weight then here are two recommendations:
  1. You can choose a lighter pair of dumbbells that you can perform 16 Bicep Curls for each arm and 16 Shoulder presses and 16 Forearm Extensions and 16 Forearm Flexions.
  2. Or you could purchase another pair of lighter dumbbells to use for the Forearm Extension and Forearm Flexion exercise if you want to.

If you would like to see an example of one type of flat bench and dumbbells look at the dumbbell bench press demonstration pictures or any of the other dumbbell exercises videos or pictures.

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Simple Things You Need To Do And Remember To Help You Successfully Complete This Workout Routine

1. Maintain a positive mindset, self-discipline, diligence, and persistence. Believe you can complete each workout; believe you can complete 4; and visualize yourself completing each workout; visualize yourself completing 4; tell yourself "I can do it" and do it.
2. I recommend finding someone you trust to be your Positive Mindset Buddy (P.M.B.) a.k.a. Encouragement Buddy (E.B.).
   
   A P.M.B., a.k.a E.B., can be a friend, relative, or anyone who will keep encouraging you to finish your goal(s), and check up on you to see if you are continuing reaching for your goal(s) such as completing 4, and help you think and stay positive, and help you look for and focus on the good, and encourage you to keep on keeping on; and who you will also do the same for.
3. Remember 4's Work Out And Rest Pattern (WORP):
   
   Work Out 2 Days, Rest And Relax 1 Day, Work Out 2 Days, Rest And Relax 2 Days; and Repeat The Pattern.
4. Do not work out on the scheduled "Rest And relax day(s)."
   
   By the way, I provided for you something incredibly good to read on the days you'll be resting and relaxing, and I hope you find it really stimulating and very enjoyable to read. It's a short great book whose chapters I dispersed among the "…Rest And Relax Day…" pages. I hope you're open minded enough to give this short great book a chance and read the entire story over the course of this workout program by reading the chapter(s) when they're given to you on the "…Rest And Relax Day…" pages.
5. Make sure you understand how to perform "4's Main Free Weight Exercises (Dumbbell Exercises)" and "4's Main Bodyweight Exercises (Calisthenics Exercises)" correctly before beginning this workout program, routine. If the descriptions, videos, and pictures of the free weight exercises and bodyweight exercises aren't enough to help you learn and be able to perform the exercises well, find a trustworthy online source or some other source that demonstrates how to do the exercise(s) well. If you find trustworthy resource that shows or tells you a better way of performing any of the exercises that are in this fitness program, feel free to go ahead and perform the exercise that way. I want you to perform the exercises well; and I want the best for you, so do what's best.
6. Warm up your body right before you begin your exercise routine for the day by doing some of the exercises' movements without the weights or by doing some light stretches to prepare your muscles, body for performing the dumbbell exercises and bodyweight exercises.
7. Cool down your body right after you finish working out by doing a short and light walk and, or doing some light stretching, or some other light cool down activity you want.
8. Take at least a 30-second to 1-minute break in between each exercise (The further you progress through 4's workout routine the more necessary this break will be.) And you can take a longer break than 1 minute if you need to.
9. If you're struggling to finish the remaining repetitions of any exercise, it's okay to pause for a moment and breathe in and out your mouth as many times and then finish the remaining repetitions or you can stop and sit down for a moment and take a rest break and when you're ready, resume the exercise, and finish the remaining repetitions.
10. Make it your goal to complete this achievable and realistic workout plan and set it in stone (Confirm It) by reading, accepting, and doing what is written on the "Your Goal If You Choose To Accept It" page.
11. Pick, set a time to work out and do not deviate from it unless some urgent and important matter must be dealt with at that time. You could work out first thing in the morning or after work or at some other time that you feel you will consistently stick to. For example, at the time of writing this, I work out after reading my bible with God's help first thing in the morning before eating breakfast and I do my best not to deviate from that.
12. Perform the exercises correctly. Use good form, technique.
13. Do not work out more than two days in a row.
14. Breathe properly when exercising. You can breathe in your nose and out your mouth if you want to, but I recommend breathing in your mouth and out your mouth. (When I work out, I like to breathe in and out my mouth, especially when doing intense exercises.)
    
    Breathe In when performing the negative movement (which is usually the lowering phase of the movement) of the exercise;
    
    Breathe Out when performing the positive motion (which is usually the raising phase of the movement) of the exercise.
    
    The exercise descriptions go into more detail about how to breathe for each exercise.
15. If you're having trouble completing the rest of the repetitions for any exercise, it's okay to pause a moment take breathe in and out a couple of times then complete the reps or take another 30-second to 1-minute or longer break and then complete the rest of the repetitions.
16. Do Some Belly Breathing To Help You Relax: On rest days or at any time you want to, to help you relax and, or calm down, while standing up, or sitting down, or laying down on your back, breathe in your mouth or nose slowly and deeply while allowing your belly to gently expand outward; then slowly breathe out your mouth and allow your belly to gently return back to its original position; and repeat the process as many times as you want. This should help you relax and, or calm down.
17. Stay hydrated, make sure you're drinking an appropriate amount of water for your body, especially while working out.
18. Stay fueled, make sure your eating the appropriate amount of food to supply the energy you need to keep you going.
19. Get 8 hours of sleep or some other appropriate amount of sleep you need for your body to function well the next day.
20. Smile while you're working out.
    
    I found out a long time ago that when I smile while performing my exercises or when I'm resting in between exercises of my workout, not only do I feel even better, I also breathe in and out my mouth easier and better.
    
    Keep smiling while breathing in and out your mouth while you're exercising and resting.
    
    Even better, choose to smile all day long.
21. Maintain good posture: keep your back straight, shoulders relaxed and back, ears in-line with shoulders, and chin parallel with the ground while standing, walking, and so forth; do the same while sitting but also make sure your hips and knees are bent 90 degrees, and keep your feet flat on the floor, especially if you are sitting for long periods of time. Good posture can help you feel better and help you feel more confident.
22. Believe and take to heart the encouragement, support, motivation, and so forth that I've written in this ebook, and especially in each week's workouts' page (The first workout page is labeled Week 1, Workout 1 (Monday)).
23. Choose to do the positive mindset activities. They are good to do. The more of the positive mindset activities you do that are written in here for you, the more you it will help you develop, maintain, and increase your positive mindset and make it become part of you and thereby should help it to naturally flow in and out of you.
24. Stay positive. Look for and focus on the good. You can do it. Think and believe that you can finish this workout program, and act on that belief, and make it happen.
25. Take one day at a time because each day has enough to deal with on its own. Worrying about the future solves nothing. Do the important things first, don't procrastinate, do your best to do what you can do, look to the good to push away the worry that may try to creep in each day.
26. If there is an exercise that you cannot do switch it with another exercise that targets the same muscle(s), body part(s). You can look up online from a trustworthy source(s) to find an alternative exercise for that body part(s) or muscle(s) you do or do a different exercise in place of it. If for some reason you can't do any exercises for a specific body part you could just do another exercise in this program or that you know how to do in place of it.
27. Take a short nap. Taking a 10 to 30-minute or little longer nap can do wonders for your mind and body if you're tired, feeling drained, having trouble thinking, or just want a little mind and body break. If you can make time to take a short nap to, go for it.
28. Remember that even if you aren't noticing any huge body changes or noticing anything different about you, changes are taking place… one of which is the fact that you are continuing taking steps in the right direction to improving your health, fitness, and life by completing this fitness program which is a great feat in and of itself; and you are getting benefits, results and rewards whether you see them or not; and you are improving yourself… Believe me, you are!
29. Remember that you don't have to look like a model, bodybuilder, fitness model, movie star, athlete, or someone else to be healthy, fit, and have a good life.
30. Remember that by doing and completing the things in this fitness ebook you are building a foundation that you can continue building on and reinforcing so that you continue to improve your health, fitness, and life more and more; and achieve even more of your realistic fitness goals; and achieve even greater fitness success.

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Simple Things To Do To Help You Increase Your Potential To Lose Weight And Lose Fat While Doing The 4 Exercise Routine

Doing these things are not required for this program, but if you would like to experience more weight loss or fat loss while doing 4, then feel free to go ahead and do all or any of these suggestions:

1. Refuse to eat anything two hours before you go to bed. For example. I do my best not to eat anything after 8 P.M. because I like to go to bed somewhere around 10 P.M.
2. Refuse to eat anything during the night unless you absolutely have to because you work at night or you're severely starving or have some kind of medical condition that requires you to.
3. Reduce the amount of very sugary beverages you drink every day. The more you reduce the number of beverages you drink that contain a lot of sugar, the better you should feel, and the more weight loss or fat loss you should achieve while doing 4.
4. Reduce the amount of simple carbohydrates you eat such as granulated sugar; corn syrup; pasta, bread, and baked goods made with white flour; many packaged cereals; soda; potato chips; candy; candy bars; and other types of sweets. (You can do an online search to find more examples.)
5. Eat complex carbohydrates instead of simple carbohydrates. Complex carbohydrates are foods such as whole grains; lettuce, carrots, sweet potatoes, yams, broccoli, cauliflower and other vegetables; peanuts, almonds, and other nuts; wild or brown rice; strawberries, kiwis, pears, apples, and other fruits; cannellini beans, garbanzo beans, kidney beans, and other beans; whole grain breads, fermented bread (bread made with yeast the traditional way); whole milk. (You can do an online search to find more examples.)
6. Refuse to snack between meals unless you have a medical condition that requires you to.
7. Reduce the number of times you eat fast food or go out to eat.
8. Maintain a well-balanced diet. Eat the appropriate amount of fat, protein and carbohydrates (vegetables, fruits, etc.).

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4's Main Free Weight Exercises (Dumbbell Exercises)

Before you begin 4's workout routine, make sure you know how to perform these free weight exercises well (Feel free to search online for more examples, descriptions, videos, pictures, and demonstrations of how to perform them correctly, but make sure the online information and media is from a trustworthy, reputable source.):

• Dumbbell Alternating Bicep Curl Description, Pictures, Video
• Dumbbell Back Row Description, Pictures, Video
• Dumbbell Back Row Without A Bench Description, Pictures, Video
• Dumbbell Bench Press Description, Pictures, Video
• Dumbbell Calf Raise Description, Pictures, Video
• Dumbbell Crunch Description, Pictures, Video
• Dumbbell Forearm Extension Description, Pictures, Video
• Dumbbell Forearm Extension Without A Bench Description, Pictures, Video
• Dumbbell Forearm Flexion Description, Pictures, Video
• Dumbbell Forearm Flexion Without A Bench Description, Pictures, Video
• Dumbbell Pelvic Thrust Description, Pictures, Video
• Dumbbell Shoulder Shrug Description, Pictures, Video
• Dumbbell Sit Up Description, Pictures, Video
• Dumbbell Squat Description, Pictures, Video
• Dumbbell Standing Shoulder Press Description, Pictures, Video
• Dumbbell Stiff Leg Lift a.k.a Stiff Leg Dead Lift Description, Pictures, Video
• Dumbbell Tricep Kickback Description, Pictures, Video
• Dumbbell Tricep Kickback Without A Bench Description, Pictures, Video

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4's Main Bodyweight Exercises (Calisthenics Exercises)

Before you begin 4's workout routine, make sure you know how to perform these bodyweight exercises well (Feel free to search online for more examples, descriptions, videos, pictures, and demonstrations of how to perform them correctly, but make sure the online information and media is from a trustworthy, reputable source.):

• Air Squats Video
• Bent Knee Push Up Description, Pictures, Video
• Bodyweight Bouncing Description
• Imaginary Jump Rope Description
• Jumping Jacks Video
• Push Up Description, Pictures, Video
• Standing Knee Ups Description
• Squat Thrusts a.k.a Burpees Video

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Your Goal If You Choose To Accept It

If you're serious about starting to exercise, finishing your first or subsequent workout program, improving your health, fitness, and life, then here's your mission if you choose to accept it:

1. First, Read "My Goal And Declaration."
2. Second, Decide to make "My Goal And Declaration" Your Primary Fitness Objective, Goal.
3. Third, Get a pen and a cheap composition notebook or a piece of paper and write down w on the "My Goal And Declaration" page, fill in the blanks, and sign it. Or You can print it out, fill in the blanks, and sign it.

Important Note Concerning Picking The Start Date For Starting "My Goal And Declaration":

It is best to pick some Monday's date to start the workout routine within 4, but if that's not feasible, then pick some other date. Just remember to stick to workout and rest pattern: Workout 2 Days, Rest And Relax 1 Day, Workout 2 Days, Rest And Relax 2 days; and Repeat This Pattern so that you give your body some rest after working out two days back to back to help you complete this program in 4 weeks.

Also, the sooner you start this routine the better as long as you have the equipment, know how to correctly perform the exercises well, know how to breathe properly for the exercises, and have read, understand, and can apply the "Simple Things You Need To Do And Remember To Help You Successfully Complete This Workout Routine".

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Positive Mindset Activities

1. At least a couple days, or a week or more, before you begin 4's workout plan and while doing this workout program, do these things Every Morning before you get out of bed or when your feet touch the floor
   1. a) Smile and say enthusiastically out loud:
      
      "Today is a great day."
      
      If you are a true Christian you can say:
      
      "Today is a great day for this is the day that the Lord has made, and I will rejoice and be glad in it."
   2. b) Then think of 4 things you are thankful for and say meaningfully: "I'm thankful for _____."
      
      Some Examples of Things To Be Thankful For and that are also reasons to keep smiling:
      
      "I'm thankful that I'm alive."
      
      "I'm grateful that I can walk and move around."
      
      "I'm thankful for my eyes which allow me to see."
      
      "I'm grateful for running water and drinkable water."
      
      "I'm grateful that I have a job that pays me money that I can use to buy what my family and I need."
      
      "I'm thankful for my wife." Or "I'm thankful for my husband."
      
      "I'm thankful for my children."
      
      "I'm thankful for my dad."
      
      "I'm grateful for my mom."
      
      "I'm grateful for electricity."
      
      "I'm grateful for my brother(s)."
      
      "I'm grateful for my sister(s)."
      
      "I'm thankful for food to eat."
      
      "I'm thankful that I can work."
      
      "I'm grateful for having a place to live." Or "I'm thankful for our (my) home."
      
      "I'm thankful for clothes to wear."
      
      "I'm thankful for clean drinking water."
      
      "I'm thankful for all the things I have."
      
      "I'm thankful for the abundance of everything I have."
      
      "I'm thankful for my family and relatives."
      
      "I'm thankful for the ability to work out, exercise."
      
      If you are a true Christian you could also say:
      
      "I'm thankful to You Father God for sending Your Son Jesus Christ to die on the cross for my sins."
      
      "I'm thankful to You Jesus, Lord God, for forgiving me of my sins and washing me as white as snow when I repented of my sins." Or shortened: "I'm thankful to You Jesus Christ for saving me."
      
      "I'm thankful to You Holy Spirit for dwelling in me and giving me peace, joy, and assurance of my salvation, which allows me to know without a doubt that I am going to heaven not because of anything I have done or do or will do, but because Jesus Christ saved me." Or shortened. "Holy Spirit. Thank You for giving me peace and joy, and assuring me that I'm going to heaven."
      
      "I'm thankful to You: Father, Son (Jesus Christ), and Holy Spirit: Great I Am for everything I have." Or shortened: "Thank You God for everything I have."
      
      "God, thank You for all the blessings in my life that I'm aware of and not aware of."
2. Throughout the day, look for the good in everything, look for something to be thankful for, or recall the things you said you were thankful for in the morning for reasons to keep smiling a day long or at least to help you smile often throughout the day and to help you focus on the good in your life.
   
   And if someone ask you:
   
   "Why are you smiling?"
   
   Tell them that you're smiling because you have many things to be thankful for. You tell them:
   
   "I'm choosing to smile because I'm thankful for being alive, my family, running water, electricity, food to eat…" or whatever else you are thankful for.
   
   Your smile and thankfulness can help others smile and be thankful.
   
   Smile, I believe in you; I believe you can do this.
   
   Being thankful and grateful, and focusing on the good can brighten your heart, day, and help you to keep smiling.
3. Smile as you're doing 4's exercising program and reaching for your goal.
   
   I have found that smiling as I breath in and out my mouth while performing exercises and taking rest breaks during my workout, I breathe better, feel better, and more able to push through my workout whether I feel like working out or not.
4. As your working out or doing something else at home or work or somewhere else, say with certainty and positivity to yourself aloud or at least in your mind:
   
   "I can do this."
   
   "I'm doing this."
   
   "I only have a few more exercises to go."
   
   "I only have a few more reps to go."
   
   "I'm going to get through this."
   
   "This is easy."
   
   "I've got this."
   
   "This is for my benefit."
   
   "I will finish my workout."
   
   "C'mon, you can do this."
   
   "I'm going to finish my fitness program."
   
   "I'm going to complete my goal."
   
   "I'm a fitness success because I'm exercising."
   
   "I'm improving my health."
   
   "I'm improving my fitness."
   
   "I'm improving my life."
   
   "I'm improving."
   
   "I'm improving myself for myself and for my family (or etc.)."
   
   "I'll get through this."
   
   "I like improving my health."
   
   "I like improving my fitness."
   
   "I like improving my life."
   
   "I like working out."
   
   "I like exercising."
   
   "Exercise is good for me."
   
   "Working out is good for me."
   
   Etc.
   
   If you are a true Christian you can also say or think with positivity, certainty:
   
   "I can do this because God is with me."
   
   "I'm going to get through this because You God are with me and helping."
   
   "God, please help me make it through this workout easily."
   
   "Lord, please help me make it through this."
   
   "God, help me reach my fitness goal."
   
   "Thank You Great God."
   
   "Thank You for this workout."
   
   "You Are Great God."
   
   "I'm improving my fitness for God's glory."
   
   "I'm improving my fitness for my family, myself, and for God."
   
   "I know I can do this because God is with me."
   
   "With Your help Lord, I will finish this workout."
   
   "With Your help Lord, I will reach my fitness goal."
   
   "With Your help Lord, I can do this."
   
   Etc.
5. To help yourself start and make it through your workout when you don't feel like doing it, or when you feel tired, or when you feel like you've got a lot of exercises left to do before completing your workout, you can say vocally or in your mind similar phrases to what I say to myself when I experience those things to help you start and push through your workout.
   
   Important: If you are overly tired or your muscles are overly sore as a result of over-exercising from the previous day or for some other reason then you shouldn't work out and just take the day off.
   
   Here are some of the things I say to myself to help me push through my workout:
   
   "I'm almost done."
   
   "Only a few more to go."
   
   "Not that much more to go."
   
   "I enjoy working out."
   
   "I'm going to push through."
   
   "I've got this."
6. Every now and then, anytime of the day, at home or work or wherever and whenever you want, write down those positive affirmations, declarations above or any other positive affirmation and thing your thankful for that you can think of in a composition notebook, on a piece of paper, in a note in your computer, or in or on something else such as:
   
   "I'm unique and special."
   
   "Smile."
   
   "I am beautiful."
   
   "I'm handsome."
   
   "I'm focusing on the good."
   
   "I'm looking forward to working out today."
   
   "I'm going to look for the good in this situation."
   
   "I can do better."
   
   "I'm not going to let negative people, negative words, negative situations or anything negative get me down."
   
   "I'm looking forward to working out tomorrow."
   
   "I've got this."
   
   "I'm grateful"
   
   "I'm going to keep on keeping on."
   
   "I'm going to keep improving."
   
   "I'm looking forward to reaching my goal." Or "I'm going to reach my goal."
   
   Etc.
   
   If you are a true Christian you can also write in or on something:
   
   "You are very good God." "Thank You Father God for loving me so much that You sent Your Son Jesus Christ to die on the cross for my sins."
   
   "Thank You Jesus for enduring much suffering and severe persecution for me, and for choosing to pay the costly price for my sins by dying on the cross for my sins because You love me."
   
   "Thank You God for…."
   
   "Praise be to You God for…."
7. Get a permanent marker or magic marker and write these things down or something similar on a piece of white paper or type these things up and print them out, and Place It In Your Bedroom Somewhere That You Will Easily See It Every Morning (You could also make duplicates of it and place them throughout your home and at other places too. The more you bombard your mind with good, thankfulness, and positive thinking the more you will develop and maintain a positive mindset, and hopefully it will eventually naturally dwell in and flow out of you.):
   
   You can use these exact phrases or create your own positive phrases.
   
   "Cowabunga, Today Is A Great Day."
   
   "Oh Yeah, I'm Alive."
   
   "I will succeed."
   
   "I'm improving my health, fitness, and life."
   
   "I like working out." Or "I like exercising."
   
   "Working out is good."
   
   "Think positive."
   
   "I feel good."
   
   "I'm going to finish my goal."
   
   "Working out improves my health, fitness, and life."
   
   "I like exercising."
   
   "I'm choosing to smile and keep smiling."
   
   "I'm going to look for the good."
   
   "I'm going to be grateful."
   
   "I'm grateful for…."
   
   "I'm going to think of things that I'm thankful for."
   
   "I'm thankful for…."
   
   "Smile."
   
   If you are a true Christian here are some other things you could write too:
   
   "Cowabunga, Today Is A Great Day For It Is A Day That You Lord Have Made."
   
   "Oh Yeah, Thank You God For Giving Me Another Day On Earth."
   
   "Yahoo, I'm Alive Because Of God."
   
   "I will succeed for God is with me."
   
   "I can do and complete this workout program especially since I've got God."
   
   "Great I Am That I Am, You are Great YHWH, JHVH (Yahweh, Jehovah)."
   
   "I will make it through this especially since God is with me and helping me."
   
   "Yee haw, I can do this because I've got God and God has me."
   
   "I'm grateful to You Jehovah for…."
   
   "Praise be to You Yahweh for…."
   
   "Smile for God."
   
   "God is in control, so I don't have to worry."
   
   "God is with me and supports me."
   
   "God is my great helper."
   
   "Pray continually."
   
   "God daily loads me with blessings, so I will choose to smile, be thankful, and praise God."
   
   "I should do my best to always smile because Jesus took the punishment for my sins, paid the price for my sins that I could not pay, by dying on the cross for my sins, and then He conquered death by rising from the grave three days later; and because He forgave me of my sins, washed away all my sins, when I repented of my sins, and believed He is the Son of God and Son of Man, and accepted and confessed Him as my Lord and Savior; and because the Holy Spirit dwells within me who gives me peace, joy, and assurance of my salvation, enabling me to say without a doubt that I'm going to heaven."

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Keep Track Of Your Awesome Progress

In a composition notebook, on a piece of paper, or in something else, keep track of your progress through 4 and write notes to yourself about how you feel after the workout and etc. as well as encouraging yourself that you are going to finish your goal of completing 4's workout routine in 4 weeks if you want to.

Each day you complete a workout day, you can write on a page in the composition notebook something like this:

Week 1, Workout 1, (Write The Date Here)
I completed today's workout and I'm going to complete tomorrow's workout.

Good job. I knew I could complete today's workout. I feel better after completing my workout. I can do this. I'm one more step closer to reaching my goal of completing 4.

(If you didn't feel like exercising today, but chose to push through and work out anyway, you could say:) I may have not felt like working out today, but I'm glad I did because I feel better after exercising, especially since I have taken another step to reaching my goal of finishing 4.

Grrrreeeeaaaat job finishing your workout.

I feel great.

I feel good after working out.

I knew I could do it.

Yahooo, I did it.

I feel good and I'm awesome because I'm working on accomplishing my goal.

I will continue improving myself (my health, fitness, and life).

I'm doing this.

I'm going to reach my fitness goal.

I'm going get my great reward.

The victory of reaching my goal and getting my great reward will be mine.

I will be victorious.

Etc.

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Where To Do This Program

I believe the best place to do this workout program is in the comfort and safety of your home for many reasons:

1. You don't have to be concerned about what people may think or say about your appearance;
2. You can wear anything you want;
3. You can work out anytime you want (But it's good to pick a specific time to work out and stick to it.);
4. You can listen to anything you want. Or you don't have to listen to anything at all, especially if listening to something will cause you not to have a productive and time-efficient workout or if it causes you not to be able to think and say positive, encouraging, and motivating things to yourself or it's too distracting;
5. You can watch anything you want if you put your exercise equipment in a place where you can workout and watch the TV at the same time. But do not do this if it causes you to do any exercise poorly or to have a non-productive and time-inefficient exercise routine or prevents you from saying and thinking positive, encouraging, and self-motivating things out loud or in your mind to yourself or it's too distracting;
6. You can more easily focus on thinking and telling yourself positive things aloud as you exercise and, or during rest breaks;
7. You don't have to be concerned with someone else's sweat or some other nasty stuff on you. (This happened to me. I remember getting on a bench and parts of my body being smeared with someone else's sweat who didn't wipe off their sweat after they got done using the bench. Yuck! Yuck! Yuck! My mind shouted.);
8. You don't have to weight to use any exercise equipment (I had to wait several times to use a piece of exercise equipment when I used to work out in a gym.);
9. You don't have to spend gas money or time going back and forth to the gym, and etc. (But you can do this workout at the gym if you want to as long as there is an easily accessible flat bench and a pair of dumbbells that are the weight you chose to use for this exercise program.).

If possible, create a permanent clutter free space somewhere in your home to put your effective and efficient minimalist total body gym (the 2 dumbbells and flat bench) so that you can easily access and use your total body home gym when it's time for you to do your awesome home workout.

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Concerning The List Of Free Weight Exercises (Dumbbell Exercises) To Do On Each Workout Day

You can Select The Text And Print Out The List Of Free Weight Exercises (Dumbbell Exercises) On The Next Page and keep it near you, or place it on a wall or somewhere else near your minimalist full body gym where you can easily see it as your working out so that you can keep track of which free weight exercise is next.

Important:

1. I highly recommend performing these free weight exercises, dumbbell exercises, in the order they are listed for each workout.
2. Make sure you know how to perform and can perform the exercises well before you begin 4's workout program.
3. Do Not forget to do the specified number of repetitions for each muscle (or muscle group) for single arm or alternating exercises. For example, If the specified number of reps is 4, for Dumbbell Alternating Bicep Curl you would do 4 reps for each bicep by counting 1, 2, 3, 4, 5, 6, 7, 8 as you alternate between, perform reps for, each arm; for Dumbbell Tricep Kickback you would do 4 reps with your right Tricep, upper-arm, and then 4 reps with your left Tricep, upper-arm, or vice versa.

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Workout Routine Schedule

Week 1, Workout 1 (Monday)

Remember to take, at the very least, a 30 second to 1 minute break in between each exercise, stay hydrated, smile, breathe properly, perform the exercise properly, and say encouraging things to yourself out loud or at least in your mind as you're resting and if possible, as you're performing each exercise.

Beginning Pep Talk: (I say to you with a smile, much enthusiasm, and great energy):

Wow, You're A Fitness Success. Why? Because you're choosing to begin reaching your goal of completing 4's workout routine today to improve your health, physical fitness, and life which is another great step in the right direction. Oh Yeah, You Are Awesome!

You can do this. You can complete today's beneficial workout. Believe you can, smile, and do it.

Remember to say aloud or in your mind encouraging phrases to yourself as you rest and workout.

Now it's time for you to: Unleash The Power Of 4!

Today's Beneficial Workout:

Do 4 repetitions for each of the exercises on the List Of Free Weight Exercises (Dumbbell Exercises) page. (Don't forget to make sure to do 4 reps for each arm, muscle, or muscle group that alternate from one side to the other or that does one side at a time.)

Do 5 to 10 Jumping Jacks or Standing Knee Ups.

Do 5 to 10 Push Ups or Bent Knee Push Ups.

Do 5 to 10 Squat Thrust or Air Squats.

Do 2 minutes of Invisible Jump Rope or Bodyweight Bouncing.

Go for a 10 minute Walk (Walk 5 minutes away from your home or starting position and then walk back home or back to your starting position.). Or Walk In Place for 10 minutes.

Ending Pep Talk: (I say to you with a smile, much enthusiasm, and great energy):

Great job. I knew you could finish today's beneficial exercises. Keep up the good work.

You're Unleashing The Power of 4!

Pat yourself on the back and ecstatically tell yourself: "Great job. I feel good. I'm proud of myself for exercising today, and for beginning to reach my fitness goal of completing 4's workout routine. Oh Yeah, that great reward will be mine. I look forward to doing and completing my next workout. I can do this. I'm going to: Unleash The Power of 4!"

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Week 1, Workout 2 (Tuesday)

Remember to take, at the very least, a 30 second to 1 minute break in between each exercise, stay hydrated, smile, breathe properly, perform the exercise properly, and say encouraging things to yourself out loud or at least in your mind as you're resting and if possible, as you're performing each exercise.

Beginning Pep Talk: (I say to you with a smile, much enthusiasm, and great energy):

Yeehaw, it's time for you to get pumped up. You can, You can, You can do this.

You possess the power to complete todays great workout.

Nothing that is not urgent and important will detour you. You will overcome.

You can improve yourself. So, what are you waiting for, get-to-it.

Today's Beneficial Workout:

Do 4 repetitions for each of the exercises on the List Of Free Weight Exercises (Dumbbell Exercises) page. (Don't forget to make sure to do 4 reps for each arm, muscle, or muscle group that alternate from one side to the other or that does one side at a time.)

Do 5 to 10 Jumping Jacks or Standing Knee Ups.

Do 5 to 10 Push Ups or Bent Knee Push Ups.

Do 5 to 10 Squat Thrust or Air Squats.

Do 2 minutes of Invisible Jump Rope or Bodyweight Bouncing.

Go for a 10-minute Walk (Walk 5 minutes away from your home or starting position and then walk back home or back to your starting position.). Or Walk In Place for 10 minutes.

Ending Pep Talk: (I say to you with a smile, much enthusiasm, and great energy):

You're grrrreeeaat! Yes you are.

You did an awesome job completing those exercises.

You're doing good, keep it up and you'll get even better at doing these exercises.

Give yourself two thumbs up and reward yourself with some rest and relaxation tomorrow.

I believe in you; you can complete 4. Yes you can. Keep unleashing the power of 4; keep smiling and thinking positive and being thankful.

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Week 1, Rest And Relax Day 1 (Wednesday)

Do not exercise today. It's time to give your body some rest, so rest and relax today. Feel free to take a 10 to 30 minute or little longer nap.

Sometime today, give your mind a break from the world by reading this:

Chapter 1
In the beginning was the Word, and the Word was with God, and the Word was God. The same was in the beginning with God. All things were made through him. Without him, nothing was made that has been made. In him was life, and the life was the light of men. The light shines in the darkness, and the darkness hasn't overcome^{[ A ]} it. There came a man, sent from God, whose name was John. The same came as a witness, that he might testify about the light, that all might believe through him. He was not the light, but was sent that he might testify about the light. The true light that enlightens everyone was coming into the world.

He was in the world, and the world was made through him, and the world didn't recognize him. He came to his own, and those who were his own didn't receive him. But as many as received him, to them he gave the right to become God's children, to those who believe in his name: who were born not of blood, nor of the will of the flesh, nor of the will of man, but of God. The Word became flesh, and lived among us. We saw his glory, such glory as of the one and only Son of the Father, full of grace and truth. John testified about him. He cried out, saying, "This was he of whom I said, 'He who comes after me has surpassed me, for he was before me.'" From his fullness we all received grace upon grace. For the law was given through Moses. Grace and truth were realized through Jesus Christ. No one has seen God at any time. The one and only Son,^{[ B ]} who is in the bosom of the Father, has declared him.

This is John's testimony, when the Jews sent priests and Levites from Jerusalem to ask him, "Who are you?"

He declared, and didn't deny, but he declared, "I am not the Christ."

They asked him, "What then? Are you Elijah?"

He said, "I am not."

"Are you the prophet?"

He answered, "No."

They said therefore to him, "Who are you? Give us an answer to take back to those who sent us. What do you say about yourself?"

He said, "I am the voice of one crying in the wilderness, 'Make straight the way of the Lord,' Isaiah 40:3 as Isaiah the prophet said."

The ones who had been sent were from the Pharisees. They asked him, "Why then do you baptize, if you are not the Christ, nor Elijah, nor the prophet?"

John answered them, "I baptize in water, but among you stands one whom you don't know. He is the one who comes after me, who is preferred before me, whose sandal strap I'm not worthy to loosen." These things were done in Bethany beyond the Jordan, where John was baptizing.

The next day, he saw Jesus coming to him, and said, "Behold,^{[ C ]} the Lamb of God, who takes away the sin of the world! This is he of whom I said, 'After me comes a man who is preferred before me, for he was before me.' I didn't know him, but for this reason I came baptizing in water: that he would be revealed to Israel." John testified, saying, "I have seen the Spirit descending like a dove out of heaven, and it remained on him. I didn't recognize him, but he who sent me to baptize in water said to me, 'On whomever you will see the Spirit descending and remaining on him is he who baptizes in the Holy Spirit.' I have seen, and have testified that this is the Son of God."

Again, the next day, John was standing with two of his disciples, and he looked at Jesus as he walked, and said, "Behold, the Lamb of God!" The two disciples heard him speak, and they followed Jesus. Jesus turned and saw them following, and said to them, "What are you looking for?"

They said to him, "Rabbi" (which is to say, being interpreted, Teacher), "where are you staying?"

He said to them, "Come, and see."

They came and saw where he was staying, and they stayed with him that day. It was about the tenth hour.^{[ D ]} One of the two who heard John and followed him was Andrew, Simon Peter's brother. He first found his own brother, Simon, and said to him, "We have found the Messiah!" (which is, being interpreted, Christ^{[ E ]}). He brought him to Jesus. Jesus looked at him, and said, "You are Simon the son of Jonah. You shall be called Cephas" (which is by interpretation, Peter).^{[ F ]} On the next day, he was determined to go out into Galilee, and he found Philip. Jesus said to him, "Follow me." Now Philip was from Bethsaida, of the city of Andrew and Peter. Philip found Nathanael, and said to him, "We have found him, of whom Moses in the law, and the prophets, wrote: Jesus of Nazareth, the son of Joseph."

Nathanael said to him, "Can any good thing come out of Nazareth?"

Philip said to him, "Come and see."

Jesus saw Nathanael coming to him, and said about him, "Behold, an Israelite indeed, in whom is no deceit!"

Nathanael said to him, "How do you know me?"

Jesus answered him, "Before Philip called you, when you were under the fig tree, I saw you."

Nathanael answered him, "Rabbi, you are the Son of God! You are King of Israel!"

Jesus answered him, "Because I told you, 'I saw you underneath the fig tree,' do you believe? You will see greater things than these!" He said to him, "Most certainly, I tell you all, hereafter you will see heaven opened, and the angels of God ascending and descending on the Son of Man."

Footnotes:

[ A ] The word translated "overcome" (κατέλαβεν) can also be translated "comprehended." It refers to getting a grip on an enemy to defeat him.

[ B ] NU reads "God"

[ C ] "Behold", from "ἰδοὺ", means look at, take notice, observe, see, or gaze at. It is often used as an interjection.

[ D ] 4:00 p.m.

[ E ] "Messiah" (Hebrew) and "Christ" (Greek) both mean "Anointed One".

[ F ] "Cephas" (Aramaic) and "Peter" (Greek) both mean "Rock".

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Week 1, Workout 3 (Thursday)

Remember to take, at the very least, a 30 second to 1 minute break in between each exercise, stay hydrated, smile, breathe properly, perform the exercise properly, and say encouraging things to yourself out loud or at least in your mind as you're resting and if possible, as you're performing each exercise.

Beginning Pep Talk: (I say to you with a smile, much enthusiasm, and great energy):

You are impressive! Why?

Because you're backing your words and thoughts with action because you're choosing to continue completing this beginner fitness program.

It's time for you to conquer this workout. So, start conquering it right now. You can do it!

Today's Beneficial Workout: (Don't forget to do a light warm up first.)

Do 4 repetitions for each of the exercises on the List Of Free Weight Exercises (Dumbbell Exercises) page. (Don't forget to make sure to do 4 reps for each arm, muscle, or muscle group that alternate from one side to the other or that does one side at a time.)

Do 5 to 10 Jumping Jacks or Standing Knee Ups.

Do 5 to 10 Push Ups or Bent Knee Push Ups.

Do 5 to 10 Squat Thrust or Air Squats.

Do 2 minutes of Invisible Jump Rope or Bodyweight Bouncing.

Go for a 10-minute Walk (Walk 5 minutes away from your home or starting position and then walk back home or back to your starting position.). Or Walk In Place for 10 minutes.

Ending Pep Talk: (I say to you with a smile, much enthusiasm, and great energy):

I knew you could do it.

You finished today's workout and that is great.

Keep exercising and you'll keep improving in more ways than one.

You only have 1 more workout for this week, and I have a feeling you are going to complete it too.

Reward yourself with a relaxing shower or bath, you deserve it.

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Week 1, Workout 4 (Friday)

Remember to take, at the very least, a 30 second to 1 minute break in between each exercise, stay hydrated, smile, breathe properly, perform the exercise properly, and say encouraging things to yourself out loud or at least in your mind as you're resting and if possible, as you're performing each exercise.

Beginning Pep Talk: (I say to you with a smile, much enthusiasm, and great energy):

Oh Boy Oh Boy, you're about to complete week 1 of this 4 week total body workout routine.

Smile and tell yourself out loud: "I've got this. This workout and week 1 is as good as done."

You've got completion power. So you're going to complete this workout.

Now it's time to rule your body and pump some iron, so warm up if you haven't yet, begin and complete your workout now.

Today's Beneficial Workout: (Don't forget to do a light warm up first.)

Do 4 repetitions for each of the exercises on the List Of Free Weight Exercises (Dumbbell Exercises) page. (Don't forget to make sure to do 4 reps for each arm, muscle, or muscle group that alternate from one side to the other or that does one side at a time.)

Do 5 to 10 Jumping Jacks or Standing Knee Ups.

Do 5 to 10 Push Ups or Bent Knee Push Ups.

Do 5 to 10 Squat Thrust or Air Squats.

Do 2 minutes of Invisible Jump Rope or Bodyweight Bouncing.

Go for a 10-minute Walk (Walk 5 minutes away from your home or starting position and then walk back home or back to your starting position.). Or Walk In Place for 10 minutes.

Ending Pep Talk: (I say to you with a smile, much enthusiasm, and great energy):

Yippee Kiyay! You just finished week 1 and you only have 3 more to go. You're 25 percent of the way through 4 and that's a huge accomplishment so give yourself an applause and, or a pat on the back. You are a completer.

Wow, you are truly remarkable…. for you made it your goal to complete this workout program and doing it. Yes, Yes, Yes, Yes You are doing it. I believe you're going to keep on reaching for your goal; you're going to attain it.

Give yourself a mini-reward: Sometime today or on one of the two Rest And Relax days your taking after today. Eat one of your favorite home cooked meals and, or have a bowl of ice cream or some other delicious treat. God knows I like tasty treats, especially ice cream.

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Week 1, Rest And Relax Day 2 (Saturday)

Do not exercise today. It's time to give your body some rest, so rest and relax today. Feel free to take a 10 to 30 minute or little longer nap.

Sometime today, give your mind a break from the world by reading this:

Chapter 2
The third day, there was a wedding in Cana of Galilee. Jesus' mother was there. Jesus also was invited, with his disciples, to the wedding. When the wine ran out, Jesus' mother said to him, "They have no wine."

Jesus said to her, "Woman, what does that have to do with you and me? My hour has not yet come."

His mother said to the servants, "Whatever he says to you, do it." Now there were six water pots of stone set there after the Jews' way of purifying, containing two or three metretes^{[ A ]} apiece. Jesus said to them, "Fill the water pots with water." So they filled them up to the brim. He said to them, "Now draw some out, and take it to the ruler of the feast." So they took it. When the ruler of the feast tasted the water now become wine, and didn't know where it came from (but the servants who had drawn the water knew), the ruler of the feast called the bridegroom and said to him, "Everyone serves the good wine first, and when the guests have drunk freely, then that which is worse. You have kept the good wine until now!" This beginning of his signs Jesus did in Cana of Galilee, and revealed his glory; and his disciples believed in him.

After this, he went down to Capernaum, he, and his mother, his brothers, and his disciples; and they stayed there a few days. The Passover of the Jews was at hand, and Jesus went up to Jerusalem. He found in the temple those who sold oxen, sheep, and doves, and the changers of money sitting. He made a whip of cords, and threw all out of the temple, both the sheep and the oxen; and he poured out the changers' money and overthrew their tables. To those who sold the doves, he said, "Take these things out of here! Don't make my Father's house a marketplace!" His disciples remembered that it was written, "Zeal for your house will eat me up." Psalm 69:9

The Jews therefore answered him, "What sign do you show us, seeing that you do these things?"

Jesus answered them, "Destroy this temple, and in three days I will raise it up."

The Jews therefore said, "It took forty-six years to build this temple! Will you raise it up in three days?" But he spoke of the temple of his body. When therefore he was raised from the dead, his disciples remembered that he said this, and they believed the Scripture, and the word which Jesus had said.

Now when he was in Jerusalem at the Passover, during the feast, many believed in his name, observing his signs which he did. But Jesus didn't entrust himself to them, because he knew everyone, and because he didn't need for anyone to testify concerning man; for he himself knew what was in man.

Footnotes:

[ A ] 2 to 3 metretes is about 20 to 30 U. S. Gallons, or 75 to 115 liters.

Chapter 3
Now there was a man of the Pharisees named Nicodemus, a ruler of the Jews. The same came to him by night, and said to him, "Rabbi, we know that you are a teacher come from God, for no one can do these signs that you do, unless God is with him."

Jesus answered him, "Most certainly, I tell you, unless one is born anew,^{[ A ]} he can't see God's Kingdom."

Nicodemus said to him, "How can a man be born when he is old? Can he enter a second time into his mother's womb, and be born?"

Jesus answered, "Most certainly I tell you, unless one is born of water and spirit, he can't enter into God's Kingdom. That which is born of the flesh is flesh. That which is born of the Spirit is spirit. Don't marvel that I said to you, 'You must be born anew.'^{[ A ]} The wind^{[ B ]} blows where it wants to, and you hear its sound, but don't know where it comes from and where it is going. So is everyone who is born of the Spirit."

Nicodemus answered him, "How can these things be?"

Jesus answered him, "Are you the teacher of Israel, and don't understand these things? Most certainly I tell you, we speak that which we know, and testify of that which we have seen, and you don't receive our witness. If I told you earthly things and you don't believe, how will you believe if I tell you heavenly things? No one has ascended into heaven but he who descended out of heaven, the Son of Man, who is in heaven. As Moses lifted up the serpent in the wilderness, even so must the Son of Man be lifted up, that whoever believes in him should not perish, but have eternal life. For God so loved the world, that he gave his one and only Son, that whoever believes in him should not perish, but have eternal life. For God didn't send his Son into the world to judge the world, but that the world should be saved through him. He who believes in him is not judged. He who doesn't believe has been judged already, because he has not believed in the name of the one and only Son of God. This is the judgment, that the light has come into the world, and men loved the darkness rather than the light; for their works were evil. For everyone who does evil hates the light, and doesn't come to the light, lest his works would be exposed. But he who does the truth comes to the light, that his works may be revealed, that they have been done in God."

After these things, Jesus came with his disciples into the land of Judea. He stayed there with them and baptized. John also was baptizing in Enon near Salim, because there was much water there. They came, and were baptized; for John was not yet thrown into prison. Therefore a dispute arose on the part of John's disciples with some Jews about purification. They came to John and said to him, "Rabbi, he who was with you beyond the Jordan, to whom you have testified, behold, he baptizes, and everyone is coming to him."

John answered, "A man can receive nothing unless it has been given him from heaven. You yourselves testify that I said, 'I am not the Christ,' but, 'I have been sent before him.' He who has the bride is the bridegroom; but the friend of the bridegroom, who stands and hears him, rejoices greatly because of the bridegroom's voice. This, my joy, therefore is made full. He must increase, but I must decrease. He who comes from above is above all. He who is from the earth belongs to the earth and speaks of the earth. He who comes from heaven is above all. What he has seen and heard, of that he testifies; and no one receives his witness. He who has received his witness has set his seal to this, that God is true. For he whom God has sent speaks the words of God; for God gives the Spirit without measure. The Father loves the Son, and has given all things into his hand. One who believes in the Son has eternal life, but one who disobeys^{[ C ]} the Son won't see life, but the wrath of God remains on him."

Footnotes:

[ A ] The word translated "anew" (ἄνωθεν) means "again" and "from above".

[ B ] The same Greek word (πνεῦμα) means wind, breath, and spirit.

[ C ] The same word can

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Week 1, Rest And Relax Day 3 (Sunday)

Do not exercise today. It's time to give your body some rest, so rest and relax today. Feel free to take a 10 to 30 minute or little longer nap.

Sometime today, give your mind a break from the world by reading this:

Chapter 4
Therefore when the Lord knew that the Pharisees had heard that Jesus was making and baptizing more disciples than John (although Jesus himself didn't baptize, but his disciples), he left Judea and departed into Galilee. He needed to pass through Samaria. So he came to a city of Samaria, called Sychar, near the parcel of ground that Jacob gave to his son, Joseph. Jacob's well was there. Jesus therefore, being tired from his journey, sat down by the well. It was about the sixth hour.^{[ A ]} A woman of Samaria came to draw water. Jesus said to her, "Give me a drink." For his disciples had gone away into the city to buy food.

The Samaritan woman therefore said to him, "How is it that you, being a Jew, ask for a drink from me, a Samaritan woman?" (For Jews have no dealings with Samaritans.)

Jesus answered her, "If you knew the gift of God, and who it is who says to you, 'Give me a drink,' you would have asked him, and he would have given you living water."

The woman said to him, "Sir, you have nothing to draw with, and the well is deep. So where do you get that living water? Are you greater than our father, Jacob, who gave us the well and drank from it himself, as did his children and his livestock?"

Jesus answered her, "Everyone who drinks of this water will thirst again, but whoever drinks of the water that I will give him will never thirst again; but the water that I will give him will become in him a well of water springing up to eternal life."

The woman said to him, "Sir, give me this water, so that I don't get thirsty, neither come all the way here to draw."

Jesus said to her, "Go, call your husband, and come here."

The woman answered, "I have no husband."

Jesus said to her, "You said well, 'I have no husband,' for you have had five husbands; and he whom you now have is not your husband. This you have said truly."

The woman said to him, "Sir, I perceive that you are a prophet. Our fathers worshiped in this mountain, and you Jews say that in Jerusalem is the place where people ought to worship."

Jesus said to her, "Woman, believe me, the hour comes, when neither in this mountain, nor in Jerusalem, will you worship the Father. You worship that which you don't know. We worship that which we know; for salvation is from the Jews. But the hour comes, and now is, when the true worshipers will worship the Father in spirit and truth, for the Father seeks such to be his worshipers. God is spirit, and those who worship him must worship in spirit and truth."

The woman said to him, "I know that Messiah comes, he who is called Christ. When he has come, he will declare to us all things."

Jesus said to her, "I am he, the one who speaks to you." At this, his disciples came. They marveled that he was speaking with a woman; yet no one said, "What are you looking for?" or, "Why do you speak with her?" So the woman left her water pot, went away into the city, and said to the people, "Come, see a man who told me everything that I did. Can this be the Christ?"

They went out of the city, and were coming to him. In the meanwhile, the disciples urged him, saying, "Rabbi, eat."

But he said to them, "I have food to eat that you don't know about."

The disciples therefore said to one another, "Has anyone brought him something to eat?"

Jesus said to them, "My food is to do the will of him who sent me and to accomplish his work. Don't you say, 'There are yet four months until the harvest?' Behold, I tell you, lift up your eyes and look at the fields, that they are white for harvest already. He who reaps receives wages and gathers fruit to eternal life; that both he who sows and he who reaps may rejoice together. For in this the saying is true, 'One sows, and another reaps.' I sent you to reap that for which you haven't labored. Others have labored, and you have entered into their labor."

From that city many of the Samaritans believed in him because of the word of the woman, who testified, "He told me everything that I did." So when the Samaritans came to him, they begged him to stay with them. He stayed there two days. Many more believed because of his word. They said to the woman, "Now we believe, not because of your speaking; for we have heard for ourselves, and know that this is indeed the Christ, the Savior of the world."

After the two days he went out from there and went into Galilee. For Jesus himself testified that a prophet has no honor in his own country. So when he came into Galilee, the Galileans received him, having seen all the things that he did in Jerusalem at the feast, for they also went to the feast. Jesus came therefore again to Cana of Galilee, where he made the water into wine. There was a certain nobleman whose son was sick at Capernaum. When he heard that Jesus had come out of Judea into Galilee, he went to him, and begged him that he would come down and heal his son, for he was at the point of death. Jesus therefore said to him, "Unless you see signs and wonders, you will in no way believe."

The nobleman said to him, "Sir, come down before my child dies." Jesus said to him, "Go your way. Your son lives." The man believed the word that Jesus spoke to him, and he went his way. As he was now going down, his servants met him and reported, saying "Your child lives!" So he inquired of them the hour when he began to get better. They said therefore to him, "Yesterday at the seventh hour,^{[ B ]} the fever left him." So the father knew that it was at that hour in which Jesus said to him, "Your son lives." He believed, as did his whole house. This is again the second sign that Jesus did, having come out of Judea into Galilee.

Footnotes:

[ A ] noon

[ B ] 1:00 p.m.

Chapter 5
After these things, there was a feast of the Jews, and Jesus went up to Jerusalem. Now in Jerusalem by the sheep gate, there is a pool, which is called in Hebrew, "Bethesda", having five porches. In these lay a great multitude of those who were sick, blind, lame, or paralyzed, waiting for the moving of the water; for an angel went down at certain times into the pool and stirred up the water. Whoever stepped in first after the stirring of the water was healed of whatever disease he had.^{[ A ]} A certain man was there who had been sick for thirty-eight years. When Jesus saw him lying there, and knew that he had been sick for a long time, he asked him, "Do you want to be made well?"

The sick man answered him, "Sir, I have no one to put me into the pool when the water is stirred up, but while I'm coming, another steps down before me."

Jesus said to him, "Arise, take up your mat, and walk."

Immediately, the man was made well, and took up his mat and walked.

Now it was the Sabbath on that day. So the Jews said to him who was cured, "It is the Sabbath. It is not lawful for you to carry the mat."

He answered them, "He who made me well said to me, 'Take up your mat and walk.'"

Then they asked him, "Who is the man who said to you, 'Take up your mat and walk'?"

But he who was healed didn't know who it was, for Jesus had withdrawn, a crowd being in the place.

Afterward Jesus found him in the temple, and said to him, "Behold, you are made well. Sin no more, so that nothing worse happens to you."

The man went away, and told the Jews that it was Jesus who had made him well. For this cause the Jews persecuted Jesus, and sought to kill him, because he did these things on the Sabbath. But Jesus answered them, "My Father is still working, so I am working, too." For this cause therefore the Jews sought all the more to kill him, because he not only broke the Sabbath, but also called God his own Father, making himself equal with God. Jesus therefore answered them, "Most certainly, I tell you, the Son can do nothing of himself, but what he sees the Father doing. For whatever things he does, these the Son also does likewise. For the Father has affection for the Son, and shows him all things that he himself does. He will show him greater works than these, that you may marvel. For as the Father raises the dead and gives them life, even so the Son also gives life to whom he desires. For the Father judges no one, but he has given all judgment to the Son, that all may honor the Son, even as they honor the Father. He who doesn't honor the Son doesn't honor the Father who sent him.

"Most certainly I tell you, he who hears my word and believes him who sent me has eternal life, and doesn't come into judgment, but has passed out of death into life. Most certainly I tell you, the hour comes, and now is, when the dead will hear the Son of God's voice; and those who hear will live. For as the Father has life in himself, even so he gave to the Son also to have life in himself. He also gave him authority to execute judgment, because he is a son of man. Don't marvel at this, for the hour comes in which all who are in the tombs will hear his voice, and will come out; those who have done good, to the resurrection of life; and those who have done evil, to the resurrection of judgment. I can of myself do nothing. As I hear, I judge, and my judgment is righteous; because I don't seek my own will, but the will of my Father who sent me.

"If I testify about myself, my witness is not valid. It is another who testifies about me. I know that the testimony which he testifies about me is true. You have sent to John, and he has testified to the truth. But the testimony which I receive is not from man. However, I say these things that you may be saved. He was the burning and shining lamp, and you were willing to rejoice for a while in his light. But the testimony which I have is greater than that of John, for the works which the Father gave me to accomplish, the very works that I do, testify about me, that the Father has sent me. The Father himself, who sent me, has testified about me. You have neither heard his voice at any time, nor seen his form. You don't have his word living in you, because you don't believe him whom he sent.

"You search the Scriptures, because you think that in them you have eternal life; and these are they which testify about me. Yet you will not come to me, that you may have life. I don't receive glory from men. But I know you, that you don't have God's love in yourselves. I have come in my Father's name, and you don't receive me. If another comes in his own name, you will receive him. How can you believe, who receive glory from one another, and you don't seek the glory that comes from the only God?

"Don't think that I will accuse you to the Father. There is one who accuses you, even Moses, on whom you have set your hope. For if you believed Moses, you would believe me; for he wrote about me. But if you don't believe his writings, how will you believe my words?"

Footnotes:

[ A ] NU omits "waiting for the moving of the water; for an angel went down at certain times into the pool and stirred up the water. Whoever stepped in first after the stirring of the water was healed of whatever disease he had."

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Week 2, Workout 1 (Monday)

Remember to take, at the very least, a 30 second to 1 minute break in between each exercise, stay hydrated, smile, breathe properly, perform the exercise properly, and say encouraging things to yourself out loud or at least in your mind as you're resting and if possible, as you're performing each exercise.

Beginning Pep Talk: (I say to you with a smile, much enthusiasm, and great energy):

You're A Great Cultivator! (According to the cultivator definition in the original American Dictionary of the English language, 1828)

Like a farmer plowing the field knowing that he's going to reap what he sows and looking forward to a bountiful harvest, you're going to plow through the workouts for this week.

Remember: you reap what you sow, so if you choose to conquer 4's beneficial beginner full body workout routine, you will get benefits, results, and rewards whether you see them right now or not. Remember to think and say encouraging phrases to yourself as you rest and exercise.

You can do it, so get to cultivating.

Today's Beneficial Workout: (Don't forget to do a light warm up first.)

Do 8 repetitions for each of the exercises on the List Of Free Weight Exercises (Dumbbell Exercises) page. (Don't forget to make sure to do 4 reps for each arm, muscle, or muscle group that alternate from one side to the other or that does one side at a time.)

Do 10 to 15 Jumping Jacks or Standing Knee Ups.

Do 10 to 15 Push Ups or Bent Knee Push Ups.

Do 10 to 15 Squat Thrust or Air Squats.

Do 4 minutes of Invisible Jump Rope or Bodyweight Bouncing.

Go for a 10-minute Walk (Walk 5 minutes away from your home or starting position and then walk back home or back to your starting position.). Or Walk In Place for 10 minutes.

Ending Pep Talk: (I say to you with a smile, much enthusiasm, and great energy):

Good job plowing through those exercises and cultivating your body. Keep sowing good into your body and you'll reap more and more results, benefits, and rewards from working out.

Go to the mirror and energetically say, while smiling, "That a boy." Or "That a girl." … "I'm going to finish my goal. Oh Yeah!" Keep up the good work and choose to smile.

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Week 2, Workout 2 (Tuesday)

Remember to take, at the very least, a 30 second to 1 minute break in between each exercise, stay hydrated, smile, breathe properly, perform the exercise properly, and say encouraging things to yourself out loud or at least in your mind as you're resting and if possible, as you're performing each exercise.

Beginning Pep Talk: (I say to you with a smile, much enthusiasm, and great energy):

It's time for you to knockout another workout. I believe in you. I'm rooting for you. You can do today's workout, Yes You Can.

Smile, think you can, believe you can, and you can. So, go ahead and begin your great workout. You've got this. Knock it out!

Today's Beneficial Workout: (Don't forget to do a light warm up first.)

Do 8 repetitions for each of the exercises on the List Of Free Weight Exercises (Dumbbell Exercises) page. (Don't forget to make sure to do 4 reps for each arm, muscle, or muscle group that alternate from one side to the other or that does one side at a time.)

Do 10 to 15 Jumping Jacks or Standing Knee Ups.

Do 10 to 15 Push Ups or Bent Knee Push Ups.

Do 10 to 15 Squat Thrust or Air Squats.

Do 4 minutes of Invisible Jump Rope or Bodyweight Bouncing.

Go for a 10-minute Walk (Walk 5 minutes away from your home or starting position and then walk back home or back to your starting position.). Or Walk In Place for 10 minutes.

Ending Pep Talk: (I say to you with a smile, much enthusiasm, and great energy):

Outstanding, You're Outstanding!

Why?

Because your one of the few people who back up their words with action… You chose to begin exercising and you're choosing to continue exercising to improve your health, fitness, and life.

You're a thinker, sayer, and doer. You're Great, Great, Great, Great. Keep backing up your words with your actions. Smile.

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Week 2, Rest And Relax Day 1 (Wednesday)

Do not exercise today. It's time to give your body some rest, so rest and relax today. Feel free to take a 10 to 30 minute or little longer nap.

Sometime today, give your mind a break from the world by reading this:

Chapter 6
After these things, Jesus went away to the other side of the sea of Galilee, which is also called the Sea of Tiberias. A great multitude followed him, because they saw his signs which he did on those who were sick. Jesus went up into the mountain, and he sat there with his disciples. Now the Passover, the feast of the Jews, was at hand. Jesus therefore lifting up his eyes, and seeing that a great multitude was coming to him, said to Philip, "Where are we to buy bread, that these may eat?" He said this to test him, for he himself knew what he would do.

Philip answered him, "Two hundred denarii^{[ A ]} worth of bread is not sufficient for them, that every one of them may receive a little."

One of his disciples, Andrew, Simon Peter's brother, said to him, "There is a boy here who has five barley loaves and two fish, but what are these among so many?"

Jesus said, "Have the people sit down." Now there was much grass in that place. So the men sat down, in number about five thousand. Jesus took the loaves; and having given thanks, he distributed to the disciples, and the disciples to those who were sitting down; likewise also of the fish as much as they desired. When they were filled, he said to his disciples, "Gather up the broken pieces which are left over, that nothing be lost." So they gathered them up, and filled twelve baskets with broken pieces from the five barley loaves, which were left over by those who had eaten. When therefore the people saw the sign which Jesus did, they said, "This is truly the prophet who comes into the world." Jesus therefore, perceiving that they were about to come and take him by force to make him king, withdrew again to the mountain by himself.

When evening came, his disciples went down to the sea. They entered into the boat, and were going over the sea to Capernaum. It was now dark, and Jesus had not come to them. The sea was tossed by a great wind blowing. When therefore they had rowed about twenty-five or thirty stadia,^{[ B ]} they saw Jesus walking on the sea, See Job 9:8 and drawing near to the boat; and they were afraid. But he said to them, "It is I.^{[ C ]} Don't be afraid." They were willing therefore to receive him into the boat. Immediately the boat was at the land where they were going.

On the next day, the multitude that stood on the other side of the sea saw that there was no other boat there, except the one in which his disciples had embarked, and that Jesus hadn't entered with his disciples into the boat, but his disciples had gone away alone. However boats from Tiberias came near to the place where they ate the bread after the Lord had given thanks. When the multitude therefore saw that Jesus wasn't there, nor his disciples, they themselves got into the boats, and came to Capernaum, seeking Jesus. When they found him on the other side of the sea, they asked him, "Rabbi, when did you come here?"

Jesus answered them, "Most certainly I tell you, you seek me, not because you saw signs, but because you ate of the loaves, and were filled. Don't work for the food which perishes, but for the food which remains to eternal life, which the Son of Man will give to you. For God the Father has sealed him."

They said therefore to him, "What must we do, that we may work the works of God?"

Jesus answered them, "This is the work of God, that you believe in him whom he has sent."

They said therefore to him, "What then do you do for a sign, that we may see and believe you? What work do you do? Our fathers ate the manna in the wilderness. As it is written, 'He gave them bread out of heaven^{[ D ]} to eat.'" Exodus 16:4; Nehemiah 9:15; Psalm 78:24-25

Jesus therefore said to them, "Most certainly, I tell you, it wasn't Moses who gave you the bread out of heaven, but my Father gives you the true bread out of heaven. For the bread of God is that which comes down out of heaven, and gives life to the world."

They said therefore to him, "Lord, always give us this bread."

Jesus said to them, "I am the bread of life. Whoever comes to me will not be hungry, and whoever believes in me will never be thirsty. But I told you that you have seen me, and yet you don't believe. All those whom the Father gives me will come to me. He who comes to me I will in no way throw out. For I have come down from heaven, not to do my own will, but the will of him who sent me. This is the will of my Father who sent me, that of all he has given to me I should lose nothing, but should raise him up at the last day. This is the will of the one who sent me, that everyone who sees the Son, and believes in him, should have eternal life; and I will raise him up at the last day."

The Jews therefore murmured concerning him, because he said, "I am the bread which came down out of heaven." They said, "Isn't this Jesus, the son of Joseph, whose father and mother we know? How then does he say, 'I have come down out of heaven?'"

Therefore Jesus answered them, "Don't murmur among yourselves. No one can come to me unless the Father who sent me draws him, and I will raise him up in the last day. It is written in the prophets, 'They will all be taught by God.' Isaiah 54:13 Therefore everyone who hears from the Father and has learned, comes to me. Not that anyone has seen the Father, except he who is from God. He has seen the Father. Most certainly, I tell you, he who believes in me has eternal life. I am the bread of life. Your fathers ate the manna in the wilderness and they died. This is the bread which comes down out of heaven, that anyone may eat of it and not die. I am the living bread which came down out of heaven. If anyone eats of this bread, he will live forever. Yes, the bread which I will give for the life of the world is my flesh."

The Jews therefore contended with one another, saying, "How can this man give us his flesh to eat?"

Jesus therefore said to them, "Most certainly I tell you, unless you eat the flesh of the Son of Man and drink his blood, you don't have life in yourselves. He who eats my flesh and drinks my blood has eternal life, and I will raise him up at the last day. For my flesh is food indeed, and my blood is drink indeed. He who eats my flesh and drinks my blood lives in me, and I in him. As the living Father sent me, and I live because of the Father; so he who feeds on me, he will also live because of me. This is the bread which came down out of heaven—not as our fathers ate the manna, and died. He who eats this bread will live forever." He said these things in the synagogue, as he taught in Capernaum.

Therefore many of his disciples, when they heard this, said, "This is a hard saying! Who can listen to it?"

But Jesus knowing in himself that his disciples murmured at this, said to them, "Does this cause you to stumble? Then what if you would see the Son of Man ascending to where he was before? It is the spirit who gives life. The flesh profits nothing. The words that I speak to you are spirit, and are life. But there are some of you who don't believe." For Jesus knew from the beginning who they were who didn't believe, and who it was who would betray him. 65 He said, "For this cause I have said to you that no one can come to me, unless it is given to him by my Father."

At this, many of his disciples went back, and walked no more with him. Jesus said therefore to the twelve, "You don't also want to go away, do you?"

Simon Peter answered him, "Lord, to whom would we go? You have the words of eternal life. We have come to believe and know that you are the Christ, the Son of the living God."

Jesus answered them, "Didn't I choose you, the twelve, and one of you is a devil?" Now he spoke of Judas, the son of Simon Iscariot, for it was he who would betray him, being one of the twelve.

Footnotes:

[ A ] A denarius was a silver coin worth about a day's wages for an agricultural laborer, so 200 denarii would be between 6 and 7 month's pay.

[ B ] 25 to 30 stadia is about 5 to 6 kilometers or about 3 to 4 miles

[ C ] or, I AM

[ D ] Greek and Hebrew use the same word for "heaven", "the heavens", "the sky", and "the air".

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Week 2, Workout 3 (Thursday)

Remember to take, at the very least, a 30 second to 1 minute break in between each exercise, stay hydrated, smile, breathe properly, perform the exercise properly, and say encouraging things to yourself out loud or at least in your mind as you're resting and if possible, as you're performing each exercise.

Beginning Pep Talk: (I say to you with a smile, much enthusiasm, and great energy):

Subdue your thoughts and body.

Enthusiastically tell yourself: "This workout is mine. I'm going to finish it."

I Believe You Will Finish Today's Workout because you have the ability and will to.

Now is the time to release some endorphins into your body and feel better by getting your workout on. So, smile and put your minimalist total body gym to good use and work out.

Today's Beneficial Workout: (Don't forget to do a light warm up first.)

Do 8 repetitions for each of the exercises on the List Of Free Weight Exercises (Dumbbell Exercises) page. (Don't forget to make sure to do 4 reps for each arm, muscle, or muscle group that alternate from one side to the other or that does one side at a time.)

Do 10 to 15 Jumping Jacks or Standing Knee Ups.

Do 10 to 15 Push Ups or Bent Knee Push Ups.

Do 10 to 15 Squat Thrust or Air Squats.

Do 4 minutes of Invisible Jump Rope or Bodyweight Bouncing.

Go for a 10-minute Walk (Walk 5 minutes away from your home or starting position and then walk back home or back to your starting position.). Or Walk In Place for 10 minutes.

Ending Pep Talk: (I say to you with a smile, much enthusiasm, and great energy):

Wow, You Are A Great Subduer.

You subdued yourself and today's workout.

You won the battle today by finishing today's beneficial exercises.

You are doing very good.

I'm sure that you will finish tomorrow's workout too. Enthusiastically say to yourself: "I will complete tomorrows workout too." Reward yourself with some more feel good endorphins by continuing to smile; if you're not smiling, smile.

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Week 2, Workout 4 (Friday)

Remember to take, at the very least, a 30 second to 1 minute break in between each exercise, stay hydrated, smile, breathe properly, perform the exercise properly, and say encouraging things to yourself out loud or at least in your mind as you're resting and if possible, as you're performing each exercise.

Beginning Pep Talk: (I say to you with a smile, much enthusiasm, and great energy):

Be Triumphant! Be Triumphant today by completing your fourth workout for this week.

Something in me is telling me you can and will finish this workout.

Please prove me right and do it. I believe in you, so smile and get to it.

Today's Beneficial Workout: (Don't forget to do a light warm up first.)

Do 8 repetitions for each of the exercises on the List Of Free Weight Exercises (Dumbbell Exercises) page. (Don't forget to make sure to do 4 reps for each arm, muscle, or muscle group that alternate from one side to the other or that does one side at a time.)

Do 10 to 15 Jumping Jacks or Standing Knee Ups.

Do 10 to 15 Push Ups or Bent Knee Push Ups.

Do 10 to 15 Squat Thrust or Air Squats.

Do 4 minutes of Invisible Jump Rope or Bodyweight Bouncing.

Go for a 10-minute Walk (Walk 5 minutes away from your home or starting position and then walk back home or back to your starting position.). Or Walk In Place for 10 minutes.

Ending Pep Talk: (I say to you with a smile, much enthusiasm, and great energy):

Thank You, Thank You, Thank You for proving me right. You Are Mighty and Triumphant! You completed your workout.

I hope you're feeling a sense of victory, triumph, and accomplishment… because you've just completed 2 weeks of 4. WOW!

You're half-way through to reaching your goal. I'm smiling because I know you're going to complete 4, and I hope that you're smiling too because you know you are going to complete 4 too. Tell yourself out loud: "I'm Triumphant. Boom Shakalaka!"

Give yourself a mini-reward: After dinner tonight or sometime of the day on one of your next two rest days starting tomorrow, buy yourself one of your favorite foods and, or scrumptious treats and enjoy.

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Week 2, Rest And Relax Day 2 (Saturday)

Do not exercise today. It's time to give your body some rest, so rest and relax today. Feel free to take a 10 to 30 minute or little longer nap.

Sometime today, give your mind a break from the world by reading this:

Chapter 7
After these things, Jesus was walking in Galilee, for he wouldn't walk in Judea, because the Jews sought to kill him. Now the feast of the Jews, the Feast of Booths, was at hand. His brothers therefore said to him, "Depart from here and go into Judea, that your disciples also may see your works which you do. For no one does anything in secret while he seeks to be known openly. If you do these things, reveal yourself to the world." For even his brothers didn't believe in him.

Jesus therefore said to them, "My time has not yet come, but your time is always ready. The world can't hate you, but it hates me, because I testify about it, that its works are evil. You go up to the feast. I am not yet going up to this feast, because my time is not yet fulfilled."

Having said these things to them, he stayed in Galilee. But when his brothers had gone up to the feast, then he also went up, not publicly, but as it were in secret. The Jews therefore sought him at the feast, and said, "Where is he?" There was much murmuring among the multitudes concerning him. Some said, "He is a good man." Others said, "Not so, but he leads the multitude astray." Yet no one spoke openly of him for fear of the Jews. But when it was now the middle of the feast, Jesus went up into the temple and taught. The Jews therefore marveled, saying, "How does this man know letters, having never been educated?"

Jesus therefore answered them, "My teaching is not mine, but his who sent me. If anyone desires to do his will, he will know about the teaching, whether it is from God, or if I am speaking from myself. He who speaks from himself seeks his own glory, but he who seeks the glory of him who sent him is true, and no unrighteousness is in him. Didn't Moses give you the law, and yet none of you keeps the law? Why do you seek to kill me?"

The multitude answered, "You have a demon! Who seeks to kill you?"

Jesus answered them, "I did one work and you all marvel because of it. Moses has given you circumcision (not that it is of Moses, but of the fathers), and on the Sabbath you circumcise a boy. If a boy receives circumcision on the Sabbath, that the law of Moses may not be broken, are you angry with me, because I made a man completely healthy on the Sabbath? Don't judge according to appearance, but judge righteous judgment."

Therefore some of them of Jerusalem said, "Isn't this he whom they seek to kill? Behold, he speaks openly, and they say nothing to him. Can it be that the rulers indeed know that this is truly the Christ? However we know where this man comes from, but when the Christ comes, no one will know where he comes from."

Jesus therefore cried out in the temple, teaching and saying, "You both know me, and know where I am from. I have not come of myself, but he who sent me is true, whom you don't know. I know him, because I am from him, and he sent me."

They sought therefore to take him; but no one laid a hand on him, because his hour had not yet come. But of the multitude, many believed in him. They said, "When the Christ comes, he won't do more signs than those which this man has done, will he?" The Pharisees heard the multitude murmuring these things concerning him, and the chief priests and the Pharisees sent officers to arrest him.

Then Jesus said, "I will be with you a little while longer, then I go to him who sent me. 34 You will seek me, and won't find me. You can't come where I am."

The Jews therefore said among themselves, "Where will this man go that we won't find him? Will he go to the Dispersion among the Greeks, and teach the Greeks? What is this word that he said, 'You will seek me, and won't find me;' and 'Where I am, you can't come'?"

Now on the last and greatest day of the feast, Jesus stood and cried out, "If anyone is thirsty, let him come to me and drink! He who believes in me, as the Scripture has said, from within him will flow rivers of living water." But he said this about the Spirit, which those believing in him were to receive. For the Holy Spirit was not yet given, because Jesus wasn't yet glorified.

Many of the multitude therefore, when they heard these words, said, "This is truly the prophet." Others said, "This is the Christ." But some said, "What, does the Christ come out of Galilee? Hasn't the Scripture said that the Christ comes of the offspring^{[ A ]} of David, 2 Samuel 7:12 and from Bethlehem, Micah 5:2 the village where David was?" So a division arose in the multitude because of him. Some of them would have arrested him, but no one laid hands on him. The officers therefore came to the chief priests and Pharisees, and they said to them, "Why didn't you bring him?"

The officers answered, "No man ever spoke like this man!"

The Pharisees therefore answered them, "You aren't also led astray, are you? Have any of the rulers believed in him, or of the Pharisees? But this multitude that doesn't know the law is cursed."

Nicodemus (he who came to him by night, being one of them) said to them, "Does our law judge a man, unless it first hears from him personally and knows what he does?"

They answered him, "Are you also from Galilee? Search, and see that no prophet has arisen out of Galilee." See Isaiah 9:1; Matthew 4:13-16

Everyone went to his own house,

Footnotes: [ A ] or, seed

Chapter 8
but Jesus went to the Mount of Olives. Now very early in the morning, he came again into the temple, and all the people came to him. He sat down and taught them. The scribes and the Pharisees brought a woman taken in adultery. Having set her in the middle, they told him, "Teacher, we found this woman in adultery, in the very act. Now in our law, Moses commanded us to stone such women. Leviticus 20:10; Deuteronomy 22:22 What then do you say about her?" They said this testing him, that they might have something to accuse him of.

But Jesus stooped down and wrote on the ground with his finger. But when they continued asking him, he looked up and said to them, "He who is without sin among you, let him throw the first stone at her." Again he stooped down and wrote on the ground with his finger.

They, when they heard it, being convicted by their conscience, went out one by one, beginning from the oldest, even to the last. Jesus was left alone with the woman where she was, in the middle. Jesus, standing up, saw her and said, "Woman, where are your accusers? Did no one condemn you?"

She said, "No one, Lord."

Jesus said, "Neither do I condemn you. Go your way. From now on, sin no more."^{[ A ]}

Again, therefore, Jesus spoke to them, saying, "I am the light of the world. Isaiah 60:1 He who follows me will not walk in the darkness, but will have the light of life."

The Pharisees therefore said to him, "You testify about yourself. Your testimony is not valid."

Jesus answered them, "Even if I testify about myself, my testimony is true, for I know where I came from, and where I am going; but you don't know where I came from, or where I am going. You judge according to the flesh. I judge no one. Even if I do judge, my judgment is true, for I am not alone, but I am with the Father who sent me. It's also written in your law that the testimony of two people is valid. Deuteronomy 17:6; 19:15 I am one who testifies about myself, and the Father who sent me testifies about me."

They said therefore to him, "Where is your Father?"

Jesus answered, "You know neither me nor my Father. If you knew me, you would know my Father also." Jesus spoke these words in the treasury, as he taught in the temple. Yet no one arrested him, because his hour had not yet come. Jesus said therefore again to them, "I am going away, and you will seek me, and you will die in your sins. Where I go, you can't come."

The Jews therefore said, "Will he kill himself, because he says, 'Where I am going, you can't come'?"

He said to them, "You are from beneath. I am from above. You are of this world. I am not of this world. I said therefore to you that you will die in your sins; for unless you believe that I am^{[ B ]} he, you will die in your sins."

They said therefore to him, "Who are you?"

Jesus said to them, "Just what I have been saying to you from the beginning. I have many things to speak and to judge concerning you. However he who sent me is true; and the things which I heard from him, these I say to the world."

They didn't understand that he spoke to them about the Father. Jesus therefore said to them, "When you have lifted up the Son of Man, then you will know that I am he, and I do nothing of myself, but as my Father taught me, I say these things. He who sent me is with me. The Father hasn't left me alone, for I always do the things that are pleasing to him."

As he spoke these things, many believed in him. Jesus therefore said to those Jews who had believed him, "If you remain in my word, then you are truly my disciples. You will know the truth, and the truth will make you free." Psalm 119:45

They answered him, "We are Abraham's offspring, and have never been in bondage to anyone. How do you say, 'You will be made free'?"

Jesus answered them, "Most certainly I tell you, everyone who commits sin is the bondservant of sin. A bondservant doesn't live in the house forever. A son remains forever. If therefore the Son makes you free, you will be free indeed. I know that you are Abraham's offspring, yet you seek to kill me, because my word finds no place in you. I say the things which I have seen with my Father; and you also do the things which you have seen with your father."

They answered him, "Our father is Abraham."

Jesus said to them, "If you were Abraham's children, you would do the works of Abraham. But now you seek to kill me, a man who has told you the truth which I heard from God. Abraham didn't do this. You do the works of your father."

They said to him, "We were not born of sexual immorality. We have one Father, God."

Therefore Jesus said to them, "If God were your father, you would love me, for I came out and have come from God. For I haven't come of myself, but he sent me. Why don't you understand my speech? Because you can't hear my word. You are of your father, the devil, and you want to do the desires of your father. He was a murderer from the beginning, and doesn't stand in the truth, because there is no truth in him. When he speaks a lie, he speaks on his own; for he is a liar, and the father of lies. But because I tell the truth, you don't believe me. Which of you convicts me of sin? If I tell the truth, why do you not believe me? He who is of God hears the words of God. For this cause you don't hear, because you are not of God."

Then the Jews answered him, "Don't we say well that you are a Samaritan, and have a demon?"

Jesus answered, "I don't have a demon, but I honor my Father and you dishonor me. But I don't seek my own glory. There is one who seeks and judges. Most certainly, I tell you, if a person keeps my word, he will never see death."

Then the Jews said to him, "Now we know that you have a demon. Abraham died, as did the prophets; and you say, 'If a man keeps my word, he will never taste of death.' Are you greater than our father, Abraham, who died? The prophets died. Who do you make yourself out to be?"

Jesus answered, "If I glorify myself, my glory is nothing. It is my Father who glorifies me, of whom you say that he is our God. You have not known him, but I know him. If I said, 'I don't know him,' I would be like you, a liar. But I know him and keep his word. Your father Abraham rejoiced to see my day. He saw it, and was glad."

The Jews therefore said to him, "You are not yet fifty years old! Have you seen Abraham?"

Jesus said to them, "Most certainly, I tell you, before Abraham came into existence, I AM. Exodus 3:14"

Therefore they took up stones to throw at him, but Jesus was hidden, and went out of the temple, having gone through the middle of them, and so passed by.

Footnotes:

[ A ] NU includes John 7:53-John 8:11, but puts brackets around it to indicate that the textual critics had less confidence that this was original.

[ B ] or, I AM

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Week 2, Rest And Relax Day 3 (Sunday)

Do not exercise today. It's time to give your body some rest, so rest and relax today. Feel free to take a 10 to 30 minute or little longer nap.

Sometime today, give your mind a break from the world by reading this:

Chapter 9
As he passed by, he saw a man blind from birth. His disciples asked him, "Rabbi, who sinned, this man or his parents, that he was born blind?"

Jesus answered, "This man didn't sin, nor did his parents; but, that the works of God might be revealed in him. I must work the works of him who sent me while it is day. The night is coming, when no one can work. While I am in the world, I am the light of the world." When he had said this, he spat on the ground, made mud with the saliva, anointed the blind man's eyes with the mud, and said to him, "Go, wash in the pool of Siloam" (which means "Sent"). So he went away, washed, and came back seeing. The neighbors therefore, and those who saw that he was blind before, said, "Isn't this he who sat and begged?" Others were saying, "It is he." Still others were saying, "He looks like him."

He said, "I am he." They therefore were asking him, "How were your eyes opened?"

He answered, "A man called Jesus made mud, anointed my eyes, and said to me, 'Go to the pool of Siloam and wash.' So I went away and washed, and I received sight."

Then they asked him, "Where is he?"

He said, "I don't know."

They brought him who had been blind to the Pharisees. It was a Sabbath when Jesus made the mud and opened his eyes. Again therefore the Pharisees also asked him how he received his sight. He said to them, "He put mud on my eyes, I washed, and I see."

Some therefore of the Pharisees said, "This man is not from God, because he doesn't keep the Sabbath." Others said, "How can a man who is a sinner do such signs?" So there was division among them. Therefore they asked the blind man again, "What do you say about him, because he opened your eyes?"

He said, "He is a prophet."

The Jews therefore didn't believe concerning him, that he had been blind, and had received his sight, until they called the parents of him who had received his sight, and asked them, "Is this your son, whom you say was born blind? How then does he now see?"

His parents answered them, "We know that this is our son, and that he was born blind; but how he now sees, we don't know; or who opened his eyes, we don't know. He is of age. Ask him. He will speak for himself." His parents said these things because they feared the Jews; for the Jews had already agreed that if any man would confess him as Christ, he would be put out of the synagogue. Therefore his parents said, "He is of age. Ask him."

So they called the man who was blind a second time, and said to him, "Give glory to God. We know that this man is a sinner."

He therefore answered, "I don't know if he is a sinner. One thing I do know: that though I was blind, now I see."

They said to him again, "What did he do to you? How did he open your eyes?"

He answered them, "I told you already, and you didn't listen. Why do you want to hear it again? You don't also want to become his disciples, do you?"

They insulted him and said, "You are his disciple, but we are disciples of Moses. We know that God has spoken to Moses. But as for this man, we don't know where he comes from."

The man answered them, "How amazing! You don't know where he comes from, yet he opened my eyes. We know that God doesn't listen to sinners, but if anyone is a worshiper of God, and does his will, he listens to him. Psalm 66:18; Proverbs 15:29; 28:9 Since the world began it has never been heard of that anyone opened the eyes of someone born blind. If this man were not from God, he could do nothing."

They answered him, "You were altogether born in sins, and do you teach us?" Then they threw him out.

Jesus heard that they had thrown him out, and finding him, he said, "Do you believe in the Son of God?"

He answered, "Who is he, Lord, that I may believe in him?"

Jesus said to him, "You have both seen him, and it is he who speaks with you."

He said, "Lord, I believe!" and he worshiped him.

Jesus said, "I came into this world for judgment, that those who don't see may see; and that those who see may become blind."

Those of the Pharisees who were with him heard these things, and said to him, "Are we also blind?"

Jesus said to them, "If you were blind, you would have no sin; but now you say, 'We see.' Therefore your sin remains."

Chapter 10
"Most certainly, I tell you, one who doesn't enter by the door into the sheep fold, but climbs up some other way, is a thief and a robber. But one who enters in by the door is the shepherd of the sheep. The gatekeeper opens the gate for him, and the sheep listen to his voice. He calls his own sheep by name, and leads them out. Whenever he brings out his own sheep, he goes before them, and the sheep follow him, for they know his voice. They will by no means follow a stranger, but will flee from him; for they don't know the voice of strangers." Jesus spoke this parable to them, but they didn't understand what he was telling them.

Jesus therefore said to them again, "Most certainly, I tell you, I am the sheep's door. All who came before me are thieves and robbers, but the sheep didn't listen to them. I am the door. If anyone enters in by me, he will be saved, and will go in and go out, and will find pasture. The thief only comes to steal, kill, and destroy. I came that they may have life, and may have it abundantly. I am the good shepherd. Isaiah 40:11; Ezekiel 34:11-12, 15, 22 The good shepherd lays down his life for the sheep. He who is a hired hand, and not a shepherd, who doesn't own the sheep, sees the wolf coming, leaves the sheep, and flees. The wolf snatches the sheep, and scatters them. The hired hand flees because he is a hired hand, and doesn't care for the sheep. I am the good shepherd. I know my own, and I'm known by my own; even as the Father knows me, and I know the Father. I lay down my life for the sheep. I have other sheep, which are not of this fold. Isaiah 56:8 I must bring them also, and they will hear my voice. They will become one flock with one shepherd. Therefore the Father loves me, because I lay down my life, Isaiah 53:7-8 that I may take it again. No one takes it away from me, but I lay it down by myself. I have power to lay it down, and I have power to take it again. I received this commandment from my Father."

Therefore a division arose again among the Jews because of these words. Many of them said, "He has a demon, and is insane! Why do you listen to him?" Others said, "These are not the sayings of one possessed by a demon. It isn't possible for a demon to open the eyes of the blind, is it?" Exodus 4:11

It was the Feast of the Dedication^{[ A ]} at Jerusalem. It was winter, and Jesus was walking in the temple, in Solomon's porch. The Jews therefore came around him and said to him, "How long will you hold us in suspense? If you are the Christ, tell us plainly."

Jesus answered them, "I told you, and you don't believe. The works that I do in my Father's name, these testify about me. But you don't believe, because you are not of my sheep, as I told you. My sheep hear my voice, and I know them, and they follow me. I give eternal life to them. They will never perish, and no one will snatch them out of my hand. My Father who has given them to me is greater than all. No one is able to snatch them out of my Father's hand. I and the Father are one."

Therefore the Jews took up stones again to stone him. Jesus answered them, "I have shown you many good works from my Father. For which of those works do you stone me?"

The Jews answered him, "We don't stone you for a good work, but for blasphemy: because you, being a man, make yourself God."

Jesus answered them, "Isn't it written in your law, 'I said, you are gods?' Psalm 82:6 35 If he called them gods, to whom the word of God came (and the Scripture can't be broken), do you say of him whom the Father sanctified and sent into the world, 'You blaspheme,' because I said, 'I am the Son of God?' If I don't do the works of my Father, don't believe me. But if I do them, though you don't believe me, believe the works, that you may know and believe that the Father is in me, and I in the Father."

They sought again to seize him, and he went out of their hand. He went away again beyond the Jordan into the place where John was baptizing at first, and he stayed there. Many came to him. They said, "John indeed did no sign, but everything that John said about this man is true." Many believed in him there.

Footnotes:

[ A ] The "Feast of the Dedication" is the Greek name for "Hanukkah", a celebration of the rededication of the Temple.

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Week 3, Workout 1 (Monday)

Remember to take, at the very least, a 30 second to 1 minute break in between each exercise, stay hydrated, smile, breathe properly, perform the exercise properly, and say encouraging things to yourself out loud or at least in your mind as you're resting and if possible, as you're performing each exercise.

Beginning Pep Talk: (I say to you with a smile, much enthusiasm, and great energy):

You're fixing to be over half-way through this program, so push through this workout so that you can claim another victory.

Possess the right thinking and you'll be surprised at what you can accomplish. Maintain your resolve and keep on strengthening your body even more by completing this week's workouts.

You can do this. I know it's in you for you've already proven yourself by completing two weeks of this beginner total body fitness program so continue showing me what you're capable of, start and finish your workout.

Today's Beneficial Workout: (Don't forget to do a light warm up first.)

Do 12 repetitions for each of the exercises on the List Of Free Weight Exercises (Dumbbell Exercises) page. (Don't forget to make sure to do 4 reps for each arm, muscle, or muscle group that alternate from one side to the other or that does one side at a time.)

Do 15 to 20 Jumping Jacks or Standing Knee Ups.

Do 15 to 20 Push Ups or Bent Knee Push Ups.

Do 15 to 20 Squat Thrust or Air Squats.

Do 6 minutes of Invisible Jump Rope or Bodyweight Bouncing.

Go for a 10-minute Walk (Walk 5 minutes away from your home or starting position and then walk back home or back to your starting position.). Or Walk In Place for 10 minutes.

Ending Pep Talk: (I say to you with a smile, much enthusiasm, and great energy):

Ooh Whee, You Are Amazing. You thought and believed you could, and you did it.

You are now over half-way through 4 and you're getting closer and closer to reaching your goal of completing 4 and obtaining your "great reward."

Carry on fighting and defeating any negative emotions, if you experience any, by looking for the good, dwelling on the good, counting the blessings, and thinking of things you're grateful for in your life; use all that for to smile and carry on smiling.

I'm proud of you for making it this far. Keep conquering each workout. You can do it.

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Week 3, Workout 2 (Tuesday)

Remember to take, at the very least, a 30 second to 1 minute break in between each exercise, stay hydrated, smile, breathe properly, perform the exercise properly, and say encouraging things to yourself out loud or at least in your mind as you're resting and if possible, as you're performing each exercise.

Beginning Pep Talk: (I say to you with a smile, much enthusiasm, and great energy):

It's time for battle Great And Mighty Fitness Warrior!

Enthusiastically tell yourself out loud or in your mind: "I will easily win today's workout battle. I can and will finish my workout. I'm going to smile. I'm going to feel better after working out."

Smile, For You Can Do It, You Can Do It, Now Get To It.

Today's Beneficial Workout: (Don't forget to do a light warm up first.)

Do 12 repetitions for each of the exercises on the List Of Free Weight Exercises (Dumbbell Exercises) page. (Don't forget to make sure to do 4 reps for each arm, muscle, or muscle group that alternate from one side to the other or that does one side at a time.)

Do 15 to 20 Jumping Jacks or Standing Knee Ups.

Do 15 to 20 Push Ups or Bent Knee Push Ups.

Do 15 to 20 Squat Thrust or Air Squats.

Do 6 minutes of Invisible Jump Rope or Bodyweight Bouncing.

Go for a 10-minute Walk (Walk 5 minutes away from your home or starting position and then walk back home or back to your starting position.). Or Walk In Place for 10 minutes.

Ending Pep Talk: (I say to you with a smile, much enthusiasm, and great energy):

Hoora! You won the battle Mighty Fitness Warrior.

You truly are defeating this fitness program one workout at a time. In the same manner the tortoise defeated the hare, keep moving forward at a steady pace, and you will reach the finish line and win your prize.

You will attain your goal of finishing 4 and get your great reward.

Great Mighty Fitness Warrior keep fighting and winning your battles.

You can keep winning, yes you can. Keep on, keep on, keep on moving forward.

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Week 3, Rest And Relax Day 1 (Wednesday)

Do not exercise today. It's time to give your body some rest, so rest and relax today. Feel free to take a 10 to 30 minute or little longer nap.

Sometime today, give your mind a break from the world by reading this:

Chapter 11
Now a certain man was sick, Lazarus from Bethany, of the village of Mary and her sister, Martha. It was that Mary who had anointed the Lord with ointment and wiped his feet with her hair, whose brother, Lazarus, was sick. The sisters therefore sent to him, saying, "Lord, behold, he for whom you have great affection is sick." But when Jesus heard it, he said, "This sickness is not to death, but for the glory of God, that God's Son may be glorified by it." Now Jesus loved Martha, and her sister, and Lazarus. When therefore he heard that he was sick, he stayed two days in the place where he was. Then after this he said to the disciples, "Let's go into Judea again."

The disciples asked him, "Rabbi, the Jews were just trying to stone you. Are you going there again?"

Jesus answered, "Aren't there twelve hours of daylight? If a man walks in the day, he doesn't stumble, because he sees the light of this world. But if a man walks in the night, he stumbles, because the light isn't in him." He said these things, and after that, he said to them, "Our friend, Lazarus, has fallen asleep, but I am going so that I may awake him out of sleep."

The disciples therefore said, "Lord, if he has fallen asleep, he will recover."

Now Jesus had spoken of his death, but they thought that he spoke of taking rest in sleep. So Jesus said to them plainly then, "Lazarus is dead. I am glad for your sakes that I was not there, so that you may believe. Nevertheless, let's go to him."

Thomas therefore, who is called Didymus,^{[ A ]} said to his fellow disciples, "Let's go also, that we may die with him."

So when Jesus came, he found that he had been in the tomb four days already. Now Bethany was near Jerusalem, about fifteen stadia^{[ B ]} away. Many of the Jews had joined the women around Martha and Mary, to console them concerning their brother. Then when Martha heard that Jesus was coming, she went and met him, but Mary stayed in the house. Therefore Martha said to Jesus, "Lord, if you would have been here, my brother wouldn't have died. Even now I know that whatever you ask of God, God will give you." Jesus said to her, "Your brother will rise again."

Martha said to him, "I know that he will rise again in the resurrection at the last day."

Jesus said to her, "I am the resurrection and the life. He who believes in me will still live, even if he dies. Whoever lives and believes in me will never die. Do you believe this?"

She said to him, "Yes, Lord. I have come to believe that you are the Christ, God's Son, he who comes into the world."

When she had said this, she went away and called Mary, her sister, secretly, saying, "The Teacher is here and is calling you."

When she heard this, she arose quickly and went to him. Now Jesus had not yet come into the village, but was in the place where Martha met him. Then the Jews who were with her in the house and were consoling her, when they saw Mary, that she rose up quickly and went out, followed her, saying, "She is going to the tomb to weep there." Therefore when Mary came to where Jesus was and saw him, she fell down at his feet, saying to him, "Lord, if you would have been here, my brother wouldn't have died."

When Jesus therefore saw her weeping, and the Jews weeping who came with her, he groaned in the spirit, and was troubled, and said, "Where have you laid him?"

They told him, "Lord, come and see."

Jesus wept.

The Jews therefore said, "See how much affection he had for him!" Some of them said, "Couldn't this man, who opened the eyes of him who was blind, have also kept this man from dying?"

Jesus therefore, again groaning in himself, came to the tomb. Now it was a cave, and a stone lay against it. Jesus said, "Take away the stone."

Martha, the sister of him who was dead, said to him, "Lord, by this time there is a stench, for he has been dead four days."

Jesus said to her, "Didn't I tell you that if you believed, you would see God's glory?"

So they took away the stone from the place where the dead man was lying.^{[ C ]} Jesus lifted up his eyes, and said, "Father, I thank you that you listened to me. I know that you always listen to me, but because of the multitude standing around I said this, that they may believe that you sent me." When he had said this, he cried with a loud voice, "Lazarus, come out!"

He who was dead came out, bound hand and foot with wrappings, and his face was wrapped around with a cloth.

Jesus said to them, "Free him, and let him go."

Therefore many of the Jews who came to Mary and saw what Jesus did believed in him. But some of them went away to the Pharisees and told them the things which Jesus had done. The chief priests therefore and the Pharisees gathered a council, and said, "What are we doing? For this man does many signs. If we leave him alone like this, everyone will believe in him, and the Romans will come and take away both our place and our nation."

But a certain one of them, Caiaphas, being high priest that year, said to them, "You know nothing at all, nor do you consider that it is advantageous for us that one man should die for the people, and that the whole nation not perish." Now he didn't say this of himself, but being high priest that year, he prophesied that Jesus would die for the nation, and not for the nation only, but that he might also gather together into one the children of God who are scattered abroad. So from that day forward they took counsel that they might put him to death. Jesus therefore walked no more openly among the Jews, but departed from there into the country near the wilderness, to a city called Ephraim. He stayed there with his disciples.

Now the Passover of the Jews was at hand. Many went up from the country to Jerusalem before the Passover, to purify themselves. Then they sought for Jesus and spoke with one another as they stood in the temple, "What do you think—that he isn't coming to the feast at all?" Now the chief priests and the Pharisees had commanded that if anyone knew where he was, he should report it, that they might seize him.

Footnotes:

[ A ] "Didymus" means "Twin".

[ B ] 15 stadia is about 2.8 kilometers or 1.7 miles

[ C ] NU omits "from the place where the dead man was lying."

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Week 3, Workout 3 (Thursday)

Remember to take, at the very least, a 30 second to 1 minute break in between each exercise, stay hydrated, smile, breathe properly, perform the exercise properly, and say encouraging things to yourself out loud or at least in your mind as you're resting and if possible, as you're performing each exercise.

Beginning Pep Talk: (I say to you with a smile, much enthusiasm, and great energy):

Today is a great day. Why?

Because You're Alive!

Your self-discipline is growing stronger. This is true because you're reading this which means you've chosen to continue working out, and you're advancing toward your goal of completing this full body fitness program and claiming your great reward.

Gain more control over yourself, exhibit and reinforce your self-discipline, by working out right now.

Today's Beneficial Workout: (Don't forget to do a light warm up first.)

Do 12 repetitions for each of the exercises on the List Of Free Weight Exercises (Dumbbell Exercises) page. (Don't forget to make sure to do 4 reps for each arm, muscle, or muscle group that alternate from one side to the other or that does one side at a time.)

Do 15 to 20 Jumping Jacks or Standing Knee Ups.

Do 15 to 20 Push Ups or Bent Knee Push Ups.

Do 15 to 20 Squat Thrust or Air Squats.

Do 6 minutes of Invisible Jump Rope or Bodyweight Bouncing.

Go for a 10-minute Walk (Walk 5 minutes away from your home or starting position and then walk back home or back to your starting position.). Or Walk In Place for 10 minutes.

Ending Pep Talk: (I say to you with a smile, much enthusiasm, and great energy):

Hot Diggity Dog! You made it through another workout.

But I'm not surprised because you've been demonstrating great self-discipline by choosing to do each day's workout up to and through this point in this exercise routine.

I'm sure you're going to make it the rest of the way through this exercise program. Oh Yeah!

You only have one more workout to do for this week, so take a good shower and get some good sleep tonight so that you can easily take on tomorrow's workout. You Can Do It.

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Week 3, Workout 4 (Friday)

Remember to take, at the very least, a 30 second to 1 minute break in between each exercise, stay hydrated, smile, breathe properly, perform the exercise properly, and say encouraging things to yourself out loud or at least in your mind as you're resting and if possible, as you're performing each exercise.

Beginning Pep Talk: (I say to you with a smile, much enthusiasm, and great energy):

Yahooo! You've been overcoming these workouts time and time again no matter what, and your about to overcome another one.

With enthusiasm tell yourself aloud: "This is just another steppingstone for me to easily step over to get closer to achieving my goal and getting my reward."

So, what are you waiting for, step on and over today's workout. You Can Do It. C'mon and do it. Remember to Smile.

Today's Beneficial Workout: (Don't forget to do a light warm up first.)

Do 12 repetitions for each of the exercises on the List Of Free Weight Exercises (Dumbbell Exercises) page. (Don't forget to make sure to do 4 reps for each arm, muscle, or muscle group that alternate from one side to the other or that does one side at a time.)

Do 15 to 20 Jumping Jacks or Standing Knee Ups.

Do 15 to 20 Push Ups or Bent Knee Push Ups.

Do 15 to 20 Squat Thrust or Air Squats.

Do 6 minutes of Invisible Jump Rope or Bodyweight Bouncing.

Go for a 10-minute Walk (Walk 5 minutes away from your home or starting position and then walk back home or back to your starting position.). Or Walk In Place for 10 minutes.

Ending Pep Talk: (I say to you with a smile, much enthusiasm, and great energy):

You're A Great Overcomer! You just stepped on and over this workout, and by doing so, you overcame week 3's workouts. You are now 75% through 4 and you only have 1 more week to go and you'll have reached your goal of completing 4 and getting your great reward.

Grrreeat Job! You should be smiling really big right now; if not, then smile really big because you are overcoming this program one-workout, one-week at a time. You're an Overcomer!

Give yourself a mini-reward: Sometime today or during one of the two rest days that you'll be tomorrow and the next day, eat something you really like for dinner, sit back, watch something good, and have a some dessert too if you want to… You earned it.

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Week 3, Rest And Relax Day 2 (Saturday)

Do not exercise today. It's time to give your body some rest, so rest and relax today. Feel free to take a 10 to 30 minute or little longer nap.

Sometime today, give your mind a break from the world by reading this:

Chapter 12
Then six days before the Passover, Jesus came to Bethany, where Lazarus was, who had been dead, whom he raised from the dead. So they made him a supper there. Martha served, but Lazarus was one of those who sat at the table with him. Therefore Mary took a pound^{[ A ]} of ointment of pure nard, very precious, and anointed Jesus's feet and wiped his feet with her hair. The house was filled with the fragrance of the ointment. Then Judas Iscariot, Simon's son, one of his disciples, who would betray him, said, "Why wasn't this ointment sold for three hundred denarii,^{[ B ]} and given to the poor?" Now he said this, not because he cared for the poor, but because he was a thief, and having the money box, used to steal what was put into it. But Jesus said, "Leave her alone. She has kept this for the day of my burial. For you always have the poor with you, but you don't always have me."

A large crowd therefore of the Jews learned that he was there, and they came, not for Jesus' sake only, but that they might see Lazarus also, whom he had raised from the dead. But the chief priests conspired to put Lazarus to death also, because on account of him many of the Jews went away and believed in Jesus.

On the next day a great multitude had come to the feast. When they heard that Jesus was coming to Jerusalem, they took the branches of the palm trees and went out to meet him, and cried out, "Hosanna!^{[ C ]} Blessed is he who comes in the name of the Lord, Psalm 118:25-26 the King of Israel!"

Jesus, having found a young donkey, sat on it. As it is written, "Don't be afraid, daughter of Zion. Behold, your King comes, sitting on a donkey's colt." Zechariah 9:9 His disciples didn't understand these things at first, but when Jesus was glorified, then they remembered that these things were written about him, and that they had done these things to him. The multitude therefore that was with him when he called Lazarus out of the tomb and raised him from the dead was testifying about it. For this cause also the multitude went and met him, because they heard that he had done this sign. The Pharisees therefore said among themselves, "See how you accomplish nothing. Behold, the world has gone after him."

Now there were certain Greeks among those who went up to worship at the feast. These, therefore, came to Philip, who was from Bethsaida of Galilee, and asked him, saying, "Sir, we want to see Jesus." Philip came and told Andrew, and in turn, Andrew came with Philip, and they told Jesus. Jesus answered them, "The time has come for the Son of Man to be glorified. Most certainly I tell you, unless a grain of wheat falls into the earth and dies, it remains by itself alone. But if it dies, it bears much fruit. He who loves his life will lose it. He who hates his life in this world will keep it to eternal life. If anyone serves me, let him follow me. Where I am, there my servant will also be. If anyone serves me, the Father will honor him.

"Now my soul is troubled. What shall I say? 'Father, save me from this time?' But I came to this time for this cause. Father, glorify your name!"

Then a voice came out of the sky, saying, "I have both glorified it, and will glorify it again."

Therefore the multitude who stood by and heard it said that it had thundered. Others said, "An angel has spoken to him."

Jesus answered, "This voice hasn't come for my sake, but for your sakes. Now is the judgment of this world. Now the prince of this world will be cast out. And I, if I am lifted up from the earth, will draw all people to myself." But he said this, signifying by what kind of death he should die. The multitude answered him, "We have heard out of the law that the Christ remains forever. Isaiah 9:7; Daniel 2:44; See Isaiah 53:8 How do you say, 'The Son of Man must be lifted up?' Who is this Son of Man?"

Jesus therefore said to them, "Yet a little while the light is with you. Walk while you have the light, that darkness doesn't overtake you. He who walks in the darkness doesn't know where he is going. While you have the light, believe in the light, that you may become children of light." Jesus said these things, and he departed and hid himself from them. But though he had done so many signs before them, yet they didn't believe in him, that the word of Isaiah the prophet might be fulfilled, which he spoke,

"Lord, who has believed our report?

To whom has the arm of the Lord been revealed?" Isaiah 53:1

For this cause they couldn't believe, for Isaiah said again,

"He has blinded their eyes and he hardened their heart,

lest they should see with their eyes,

and perceive with their heart,

and would turn,

and I would heal them." Isaiah 6:10

Isaiah said these things when he saw his glory, and spoke of him. Isaiah 6:1 Nevertheless even many of the rulers believed in him, but because of the Pharisees they didn't confess it, so that they wouldn't be put out of the synagogue, for they loved men's praise more than God's praise.

Jesus cried out and said, "Whoever believes in me, believes not in me, but in him who sent me. He who sees me sees him who sent me. I have come as a light into the world, that whoever believes in me may not remain in the darkness. If anyone listens to my sayings, and doesn't believe, I don't judge him. For I came not to judge the world, but to save the world. He who rejects me, and doesn't receive my sayings, has one who judges him. The word that I spoke will judge him in the last day. For I spoke not from myself, but the Father who sent me, he gave me a commandment, what I should say, and what I should speak. I know that his commandment is eternal life. The things therefore which I speak, even as the Father has said to me, so I speak."

Footnotes:

[ A ] a Roman pound of 12 ounces, or about 340 grams

[ B ] 300 denarii was about a year's wages for an agricultural laborer.

[ C ] "Hosanna" means "save us" or "help us, we pray".

Chapter 13
Now before the feast of the Passover, Jesus, knowing that his time had come that he would depart from this world to the Father, having loved his own who were in the world, he loved them to the end. During supper, the devil having already put into the heart of Judas Iscariot, Simon's son, to betray him, Jesus, knowing that the Father had given all things into his hands, and that he came from God, and was going to God, arose from supper, and laid aside his outer garments. He took a towel and wrapped a towel around his waist. Then he poured water into the basin, and began to wash the disciples' feet and to wipe them with the towel that was wrapped around him. Then he came to Simon Peter. He said to him, "Lord, do you wash my feet?"

Jesus answered him, "You don't know what I am doing now, but you will understand later."

Peter said to him, "You will never wash my feet!"

Jesus answered him, "If I don't wash you, you have no part with me."

Simon Peter said to him, "Lord, not my feet only, but also my hands and my head!"

Jesus said to him, "Someone who has bathed only needs to have his feet washed, but is completely clean. You are clean, but not all of you." For he knew him who would betray him, therefore he said, "You are not all clean." So when he had washed their feet, put his outer garment back on, and sat down again, he said to them, "Do you know what I have done to you? You call me, 'Teacher' and 'Lord.' You say so correctly, for so I am. If I then, the Lord and the Teacher, have washed your feet, you also ought to wash one another's feet. For I have given you an example, that you should also do as I have done to you. 16 Most certainly I tell you, a servant is not greater than his lord, neither is one who is sent greater than he who sent him. If you know these things, blessed are you if you do them. I don't speak concerning all of you. I know whom I have chosen. But that the Scripture may be fulfilled, 'He who eats bread with me has lifted up his heel against me.' Psalm 41:9 19 From now on, I tell you before it happens, that when it happens, you may believe that I am he. Most certainly I tell you, he who receives whomever I send, receives me; and he who receives me, receives him who sent me."

When Jesus had said this, he was troubled in spirit, and testified, "Most certainly I tell you that one of you will betray me."

The disciples looked at one another, perplexed about whom he spoke. One of his disciples, whom Jesus loved, was at the table, leaning against Jesus' breast. Simon Peter therefore beckoned to him, and said to him, "Tell us who it is of whom he speaks."

He, leaning back, as he was, on Jesus' breast, asked him, "Lord, who is it?"

Jesus therefore answered, "It is he to whom I will give this piece of bread when I have dipped it." So when he had dipped the piece of bread, he gave it to Judas, the son of Simon Iscariot. After the piece of bread, then Satan entered into him.

Then Jesus said to him, "What you do, do quickly."

Now nobody at the table knew why he said this to him. For some thought, because Judas had the money box, that Jesus said to him, "Buy what things we need for the feast," or that he should give something to the poor. Therefore having received that morsel, he went out immediately. It was night.

When he had gone out, Jesus said, "Now the Son of Man has been glorified, and God has been glorified in him. If God has been glorified in him, God will also glorify him in himself, and he will glorify him immediately. Little children, I will be with you a little while longer. You will seek me, and as I said to the Jews, 'Where I am going, you can't come,' so now I tell you. A new commandment I give to you, that you love one another. Just as I have loved you, you also love one another. By this everyone will know that you are my disciples, if you have love for one another."

Simon Peter said to him, "Lord, where are you going?"

Jesus answered, "Where I am going, you can't follow now, but you will follow afterwards."

Peter said to him, "Lord, why can't I follow you now? I will lay down my life for you."

Jesus answered him, "Will you lay down your life for me? Most certainly I tell you, the rooster won't crow until you have denied me three times.

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Week 3, Rest And Relax Day 3 (Sunday)

Do not exercise today. It's time to give your body some rest, so rest and relax today. Feel free to take a 10 to 30 minute or little longer nap.

Sometime today, give your mind a break from the world by reading this:

Chapter 14
"Don't let your heart be troubled. Believe in God. Believe also in me. In my Father's house are many homes. If it weren't so, I would have told you. I am going to prepare a place for you. If I go and prepare a place for you, I will come again, and will receive you to myself; that where I am, you may be there also. You know where I go, and you know the way."

Thomas said to him, "Lord, we don't know where you are going. How can we know the way?"

Jesus said to him, "I am the way, the truth, and the life. No one comes to the Father, except through me. If you had known me, you would have known my Father also. From now on, you know him, and have seen him."

Philip said to him, "Lord, show us the Father, and that will be enough for us."

Jesus said to him, "Have I been with you such a long time, and do you not know me, Philip? He who has seen me has seen the Father. How do you say, 'Show us the Father?' Don't you believe that I am in the Father, and the Father in me? The words that I tell you, I speak not from myself; but the Father who lives in me does his works. Believe me that I am in the Father, and the Father in me; or else believe me for the very works' sake. Most certainly I tell you, he who believes in me, the works that I do, he will do also; and he will do greater works than these, because I am going to my Father. Whatever you will ask in my name, I will do it, that the Father may be glorified in the Son. If you will ask anything in my name, I will do it. If you love me, keep my commandments. I will pray to the Father, and he will give you another Counselor,^{[ A ]} that he may be with you forever: the Spirit of truth, whom the world can't receive; for it doesn't see him and doesn't know him. You know him, for he lives with you, and will be in you. I will not leave you orphans. I will come to you. Yet a little while, and the world will see me no more; but you will see me. Because I live, you will live also. In that day you will know that I am in my Father, and you in me, and I in you. One who has my commandments and keeps them, that person is one who loves me. One who loves me will be loved by my Father, and I will love him, and will reveal myself to him."

Judas (not Iscariot) said to him, "Lord, what has happened that you are about to reveal yourself to us, and not to the world?"

Jesus answered him, "If a man loves me, he will keep my word. My Father will love him, and we will come to him, and make our home with him. He who doesn't love me doesn't keep my words. The word which you hear isn't mine, but the Father's who sent me. I have said these things to you while still living with you. But the Counselor, the Holy Spirit, whom the Father will send in my name, will teach you all things, and will remind you of all that I said to you. Peace I leave with you. My peace I give to you; not as the world gives, I give to you. Don't let your heart be troubled, neither let it be fearful. You heard how I told you, 'I go away, and I come to you.' If you loved me, you would have rejoiced, because I said 'I am going to my Father;' for the Father is greater than I. Now I have told you before it happens so that when it happens, you may believe. I will no more speak much with you, for the prince of the world comes, and he has nothing in me. But that the world may know that I love the Father, and as the Father commanded me, even so I do. Arise, let's go from here.

Footnotes:

[ A ] Greek παρακλητον: Counselor, Helper, Intercessor, Advocate, and Comforter.

Chapter 15
"I am the true vine, and my Father is the farmer. Every branch in me that doesn't bear fruit, he takes away. Every branch that bears fruit, he prunes, that it may bear more fruit. You are already pruned clean because of the word which I have spoken to you. Remain in me, and I in you. As the branch can't bear fruit by itself unless it remains in the vine, so neither can you, unless you remain in me. I am the vine. You are the branches. He who remains in me and I in him bears much fruit, for apart from me you can do nothing. If a man doesn't remain in me, he is thrown out as a branch and is withered; and they gather them, throw them into the fire, and they are burned. If you remain in me, and my words remain in you, you will ask whatever you desire, and it will be done for you.

"In this my Father is glorified, that you bear much fruit; and so you will be my disciples. Even as the Father has loved me, I also have loved you. Remain in my love. If you keep my commandments, you will remain in my love; even as I have kept my Father's commandments, and remain in his love. I have spoken these things to you, that my joy may remain in you, and that your joy may be made full.

"This is my commandment, that you love one another, even as I have loved you. Greater love has no one than this, that someone lay down his life for his friends. You are my friends, if you do whatever I command you. No longer do I call you servants, for the servant doesn't know what his lord does. But I have called you friends, for everything that I heard from my Father, I have made known to you. You didn't choose me, but I chose you and appointed you, that you should go and bear fruit, and that your fruit should remain; that whatever you will ask of the Father in my name, he may give it to you.

"I command these things to you, that you may love one another. If the world hates you, you know that it has hated me before it hated you. If you were of the world, the world would love its own. But because you are not of the world, since I chose you out of the world, therefore the world hates you. Remember the word that I said to you: 'A servant is not greater than his lord.' John 13:16 If they persecuted me, they will also persecute you. If they kept my word, they will also keep yours. But they will do all these things to you for my name's sake, because they don't know him who sent me. If I had not come and spoken to them, they would not have had sin; but now they have no excuse for their sin. He who hates me, hates my Father also. If I hadn't done among them the works which no one else did, they wouldn't have had sin. But now they have seen and also hated both me and my Father. But this happened so that the word may be fulfilled which was written in their law, 'They hated me without a cause.' Psalm 35:19; 69:4

"When the Counselor^{[ A ]} has come, whom I will send to you from the Father, the Spirit of truth, who proceeds from the Father, he will testify about me. You will also testify, because you have been with me from the beginning.

Footnotes:

[ A ] Greek Parakletos: Counselor, Helper, Advocate, Intercessor, and Comforter.

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Week 4, Workout 1 (Monday)

Remember to take, at the very least, a 30 second to 1 minute break in between each exercise, stay hydrated, smile, breathe properly, perform the exercise properly, and say encouraging things to yourself out loud or at least in your mind as you're resting and if possible, as you're performing each exercise.

Beginning Pep Talk: (I say to you with a smile, much enthusiasm, and great energy):

You're A Paragon Of Self-discipline and Diligence! You've been consistently working out on your own without anyone forcing you to, and that shows me that you really want to reach your goal, get your great reward, and improve your health, fitness, and life at the very least a little if not a lot.

Continue showing how self-disciplined and diligent you are by finishing this workout and the rest of the workouts for this week. You Can Do It. I'm Rooting For You! So, get going and finish your workout today. You Can Do It!

Today's Beneficial Workout: (Don't forget to do a light warm up first.)

Do 16 repetitions for each of the exercises on the List Of Free Weight Exercises (Dumbbell Exercises) page. (Don't forget to make sure to do 4 reps for each arm, muscle, or muscle group that alternate from one side to the other or that does one side at a time.)

Do 20 Jumping Jacks or Standing Knee Ups.

Do 20 Push Ups or Bent Knee Push Ups.

Do 20 Squat Thrust or Air Squats.

Do 8 minutes of Invisible Jump Rope or Bodyweight Bouncing.

Go for a 10-minute Walk (Walk 5 minutes away from your home or starting position and then walk back home or back to your starting position.). Or Walk In Place for 10 minutes.

Ending Pep Talk: (I say to you with a smile, much enthusiasm, and great energy):

If I were a betting man, I'd be willing to wager that if you have a P.M.B a.k.a. E.B he or she is very impressed by your great diligence, persistence, and self-discipline, and great resolve to acquire your goal of completing 4; get you're great reward; and improve your health, fitness, and life by exercising. I also believe you may be inspiring them to improve their health, fitness, and life too.

Continue Being A Great Example. Proceed onward to achieve your goal.

Don't forget to give yourself a pat on the back for completing today's workout. While smiling, enthusiastically and energetically tell yourself: I'm A Paragon Of Self-discipline And Diligence."

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Week 4, Workout 2 (Tuesday)

Remember to take, at the very least, a 30 second to 1 minute break in between each exercise, stay hydrated, smile, breathe properly, perform the exercise properly, and say encouraging things to yourself out loud or at least in your mind as you're resting and if possible, as you're performing each exercise.

Beginning Pep Talk: (I say to you with a smile, much enthusiasm, and great energy):

Great Achiever, you only have 2 more workouts to go after you finish your workout today.

With energy tell yourself: "I've got this. I'm going to conquer my workout. I can do this."

Show your achieving power by nailing down each exercise in your workout.

You Can Do It. So, get to it.

Today's Beneficial Workout: (Don't forget to do a light warm up first.)

Do 16 repetitions for each of the exercises on the List Of Free Weight Exercises (Dumbbell Exercises) page. (Don't forget to make sure to do 4 reps for each arm, muscle, or muscle group that alternate from one side to the other or that does one side at a time.)

Do 20 Jumping Jacks or Standing Knee Ups.

Do 20 Push Ups or Bent Knee Push Ups.

Do 20 Squat Thrust or Air Squats.

Do 8 minutes of Invisible Jump Rope or Bodyweight Bouncing.

Go for a 10-minute Walk (Walk 5 minutes away from your home or starting position and then walk back home or back to your starting position.). Or Walk In Place for 10 minutes.

Ending Pep Talk: (I say to you with a smile, much enthusiasm, and great energy):

Aww Yeah! You confirmed that You Are A Great Achiever by nailing down those exercises.

You are doing awesome.

A huge achievement is waiting for you, and it's only two more workouts away, and I'm sure you're going to succeed in completing those two workouts like you succeeded in completing all those other workouts before them.

I Believe In You. I Believe You Are Going To Finish 4.

Tomorrow is you Rest And Relaxation day so make sure you rest well and relax so that you can make it through the last two days of your beneficial workout routine to make 4 yours.

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Week 4, Rest And Relax Day 1 (Wednesday)

Do not exercise today. It's time to give your body some rest, so rest and relax today. Feel free to take a 10 to 30 minute or little longer nap.

Sometime today, give your mind a break from the world by reading this:

Chapter 16
"I have said these things to you so that you wouldn't be caused to stumble. They will put you out of the synagogues. Yes, the time comes that whoever kills you will think that he offers service to God. They will do these things^{[ A ]} because they have not known the Father, nor me. But I have told you these things, so that when the time comes, you may remember that I told you about them. I didn't tell you these things from the beginning, because I was with you. But now I am going to him who sent me, and none of you asks me, 'Where are you going?' But because I have told you these things, sorrow has filled your heart. Nevertheless I tell you the truth: It is to your advantage that I go away, for if I don't go away, the Counselor won't come to you. But if I go, I will send him to you. When he has come, he will convict the world about sin, about righteousness, and about judgment; about sin, because they don't believe in me; about righteousness, because I am going to my Father, and you won't see me any more; about judgment, because the prince of this world has been judged.

"I still have many things to tell you, but you can't bear them now. However when he, the Spirit of truth, has come, he will guide you into all truth, for he will not speak from himself; but whatever he hears, he will speak. He will declare to you things that are coming. He will glorify me, for he will take from what is mine, and will declare it to you. All things that the Father has are mine; therefore I said that he takes^{[ B ]} of mine and will declare it to you. A little while, and you will not see me. Again a little while, and you will see me."

Some of his disciples therefore said to one another, "What is this that he says to us, 'A little while, and you won't see me, and again a little while, and you will see me;' and, 'Because I go to the Father'?" They said therefore, "What is this that he says, 'A little while'? We don't know what he is saying."

Therefore Jesus perceived that they wanted to ask him, and he said to them, "Do you inquire among yourselves concerning this, that I said, 'A little while, and you won't see me, and again a little while, and you will see me?' Most certainly I tell you that you will weep and lament, but the world will rejoice. You will be sorrowful, but your sorrow will be turned into joy. A woman, when she gives birth, has sorrow because her time has come. But when she has delivered the child, she doesn't remember the anguish any more, for the joy that a human being is born into the world. Therefore you now have sorrow, but I will see you again, and your heart will rejoice, and no one will take your joy away from you.

"In that day you will ask me no questions. Most certainly I tell you, whatever you may ask of the Father in my name, he will give it to you. Until now, you have asked nothing in my name. Ask, and you will receive, that your joy may be made full. I have spoken these things to you in figures of speech. But the time is coming when I will no more speak to you in figures of speech, but will tell you plainly about the Father. In that day you will ask in my name; and I don't say to you that I will pray to the Father for you, for the Father himself loves you, because you have loved me, and have believed that I came from God. I came from the Father, and have come into the world. Again, I leave the world, and go to the Father."

His disciples said to him, "Behold, now you are speaking plainly, and using no figures of speech. Now we know that you know all things, and don't need for anyone to question you. By this we believe that you came from God."

Jesus answered them, "Do you now believe? Behold, the time is coming, yes, and has now come, that you will be scattered, everyone to his own place, and you will leave me alone. Yet I am not alone, because the Father is with me. I have told you these things, that in me you may have peace. In the world you have trouble; but cheer up! I have overcome the world."

Footnotes:

[ A ] TR adds "to you"

[ B ] TR reads "will take" instead of "takes"

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Week 4, Workout 3 (Thursday)

Remember to take, at the very least, a 30 second to 1 minute break in between each exercise, stay hydrated, smile, breathe properly, perform the exercise properly, and say encouraging things to yourself out loud or at least in your mind as you're resting and if possible, as you're performing each exercise.

Beginning Pep Talk: (I say to you with a smile, much enthusiasm, and great energy):

You're Tenacity Is Amazing!

You've determined to complete 4 and after finishing your beneficial workout today, you only have one more day to go. Yes, Yes, Yes, Yes You Are Going To Finish 4, I know it.

Your body is subject to your will and will do its best to obey your commands.

So, command your body to begin doing your workout and finish it. You Can Do It!

Today's Beneficial Workout: (Don't forget to do a light warm up first.)

Do 16 repetitions for each of the exercises on the List Of Free Weight Exercises (Dumbbell Exercises) page. (Don't forget to make sure to do 4 reps for each arm, muscle, or muscle group that alternate from one side to the other or that does one side at a time.)

Do 20 Jumping Jacks or Standing Knee Ups.

Do 20 Push Ups or Bent Knee Push Ups.

Do 20 Squat Thrust or Air Squats.

Do 8 minutes of Invisible Jump Rope or Bodyweight Bouncing.

Go for a 10-minute Walk (Walk 5 minutes away from your home or starting position and then walk back home or back to your starting position.). Or Walk In Place for 10 minutes.

Ending Pep Talk: (I say to you with a smile, much enthusiasm, and great energy):

Wahoo! You Are Amazing.

Time after time you confirmed my belief that you can and will complete 4 by finishing every one of your workouts up to this point. 4 will be yours. You can do it because you've been doing it. You're Able!

Wahoo! You can and will conquer 4 and I believe you conquer even more.

Sleep well tonight so that you can conquer week 4's last workout tomorrow.

Smile. You're Amazing!

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Week 4, Workout 4 (Friday)

Remember to take, at the very least, a 30 second to 1 minute break in between each exercise, stay hydrated, smile, breathe properly, perform the exercise properly, and say encouraging things to yourself out loud or at least in your mind as you're resting and if possible, as you're performing each exercise.

Beginning Pep Talk: (I say to you with a smile, much enthusiasm, and great energy):

Your Indomitable Spirit And Resolve To Complete 4 Is Unconquerable! Even if something tried to discourage or prevent you from finishing each workout, you overcame it and completed each workout anyways. I know this is true because you're on the last workout of week 4 and you're about to fulfill your goal and get your prize. Super Persister, Super Completer, Victory Will Be Yours!

You Are A Great Completer! Show me your completing power once again by completing your workout, by completing 4.

You Can Do It! Now, Show Me You Can.

Today's Beneficial Workout: (Don't forget to do a light warm up first.)

Do 16 repetitions for each of the exercises on the List Of Free Weight Exercises (Dumbbell Exercises) page. (Don't forget to make sure to do 4 reps for each arm, muscle, or muscle group that alternate from one side to the other or that does one side at a time.)

Do 20 Jumping Jacks or Standing Knee Ups.

Do 20 Push Ups or Bent Knee Push Ups.

Do 20 Squat Thrust or Air Squats.

Do 8 minutes of Invisible Jump Rope or Bodyweight Bouncing.

Go for a 10-minute Walk (Walk 5 minutes away from your home or starting position and then walk back home or back to your starting position.). Or Walk In Place for 10 minutes.

Ending Pep Talk: (I say to you with a smile, much enthusiasm, and great energy):

HALLELUIAH! You Did It, You Did It, You Did It, You Completed 4!

Your indomitable spirit and great self-discipline, persistence, diligence, and positive mindset are powerful; And you've proven this true by reaching your goal to complete 4.

You Are Triumphant!

Thank You For Completing 4! You Are Grreeeaaatt!

You should be feeling ecstatic right now and you should be smiling really big right now because….

YOU ACHIEVED A HUGE VICTORY!

YOU CONQUERED 4!

You Are A Great Success, Fitness Success, Mighty Fitness Warrior, Overcomer, Achiever, Completer, And More.

I'm Proud Of You. You Did Awesome And You Are Awesome.

COWABUNGA!

But I Hope You Wont Stop Here…

I hope you will continue working out to continue meliorating your health, fitness, and life, or at least to maintain, keep all the benefits, results, and rewards you may or may not be aware of that you got from doing and completing 4. (Webster's 1828 meliorate definition)

I recommend reading "What To Do After Completing 4" because I wrote several options of what you can do next since you've completed 4. Whether you choose to do any of these options is completely up to you but I highly recommend that you keep exercising at the absolute least 3 or 4 days a week to keep the results, benefits, and rewards you already earned if not to get more and to improve your health, fitness and life even more. Whatever you chose to do, it's up to you.

Remember To Take Two Rest and Relax days after today, and don't forget to claim your great reward today or soon because You Earned It!

Please don't forget to:

1. Give Yourself Your Great Reward;
2. finish reading the rest of the short great book I provided for you on the next "…Rest and Relax Day…" pages after this;
3. and after you finish reading that, read "I Have Some Simple Questions For You And Something To Confess" after the last "…Rest And Relax…" page.

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Week 4, Rest And Relax Day 2 (Saturday)

Do not exercise today. It's time to give your body some rest, so rest and relax today. Feel free to take a 10 to 30 minute or little longer nap.

Sometime today, give your mind a break from the world by reading this:

Chapter 17
Jesus said these things, then lifting up his eyes to heaven, he said, "Father, the time has come. Glorify your Son, that your Son may also glorify you; even as you gave him authority over all flesh, so he will give eternal life to all whom you have given him. This is eternal life, that they should know you, the only true God, and him whom you sent, Jesus Christ. I glorified you on the earth. I have accomplished the work which you have given me to do. Now, Father, glorify me with your own self with the glory which I had with you before the world existed. I revealed your name to the people whom you have given me out of the world. They were yours, and you have given them to me. They have kept your word. Now they have known that all things whatever you have given me are from you, for the words which you have given me I have given to them, and they received them, and knew for sure that I came from you. They have believed that you sent me. I pray for them. I don't pray for the world, but for those whom you have given me, for they are yours. All things that are mine are yours, and yours are mine, and I am glorified in them. I am no more in the world, but these are in the world, and I am coming to you. Holy Father, keep them through your name which you have given me, that they may be one, even as we are. While I was with them in the world, I kept them in your name. I have kept those whom you have given me. None of them is lost except the son of destruction, that the Scripture might be fulfilled. But now I come to you, and I say these things in the world, that they may have my joy made full in themselves. I have given them your word. The world hated them, because they are not of the world, even as I am not of the world. I pray not that you would take them from the world, but that you would keep them from the evil one. They are not of the world even as I am not of the world. Sanctify them in your truth. Your word is truth. Psalm 119:142 18 As you sent me into the world, even so I have sent them into the world. For their sakes I sanctify myself, that they themselves also may be sanctified in truth. Not for these only do I pray, but for those also who will believe in me through their word, that they may all be one; even as you, Father, are in me, and I in you, that they also may be one in us; that the world may believe that you sent me. The glory which you have given me, I have given to them; that they may be one, even as we are one; I in them, and you in me, that they may be perfected into one; that the world may know that you sent me and loved them, even as you loved me. Father, I desire that they also whom you have given me be with me where I am, that they may see my glory, which you have given me, for you loved me before the foundation of the world. Righteous Father, the world hasn't known you, but I knew you; and these knew that you sent me. I made known to them your name, and will make it known; that the love with which you loved me may be in them, and I in them."

Chapter 18
When Jesus had spoken these words, he went out with his disciples over the brook Kidron, where there was a garden, into which he and his disciples entered. Now Judas, who betrayed him, also knew the place, for Jesus often met there with his disciples. Judas then, having taken a detachment of soldiers and officers from the chief priests and the Pharisees, came there with lanterns, torches, and weapons. Jesus therefore, knowing all the things that were happening to him, went out, and said to them, "Who are you looking for?"

They answered him, "Jesus of Nazareth."

Jesus said to them, "I am he."

Judas also, who betrayed him, was standing with them. When therefore he said to them, "I am he," they went backward, and fell to the ground.

Again therefore he asked them, "Who are you looking for?"

They said, "Jesus of Nazareth."

Jesus answered, "I told you that I am he. If therefore you seek me, let these go their way," 9 that the word might be fulfilled which he spoke, "Of those whom you have given me, I have lost none." John 6:39

Simon Peter therefore, having a sword, drew it, struck the high priest's servant, and cut off his right ear. The servant's name was Malchus. Jesus therefore said to Peter, "Put the sword into its sheath. The cup which the Father has given me, shall I not surely drink it?"

So the detachment, the commanding officer, and the officers of the Jews seized Jesus and bound him, and led him to Annas first, for he was father-in-law to Caiaphas, who was high priest that year. Now it was Caiaphas who advised the Jews that it was expedient that one man should perish for the people. Simon Peter followed Jesus, as did another disciple. Now that disciple was known to the high priest, and entered in with Jesus into the court of the high priest; but Peter was standing at the door outside. So the other disciple, who was known to the high priest, went out and spoke to her who kept the door, and brought in Peter. Then the maid who kept the door said to Peter, "Are you also one of this man's disciples?"

He said, "I am not."

Now the servants and the officers were standing there, having made a fire of coals, for it was cold. They were warming themselves. Peter was with them, standing and warming himself. The high priest therefore asked Jesus about his disciples and about his teaching. Jesus answered him, "I spoke openly to the world. I always taught in synagogues, and in the temple, where the Jews always meet. I said nothing in secret. Why do you ask me? Ask those who have heard me what I said to them. Behold, they know the things which I said."

When he had said this, one of the officers standing by slapped Jesus with his hand, saying, "Do you answer the high priest like that?"

Jesus answered him, "If I have spoken evil, testify of the evil; but if well, why do you beat me?"

Annas sent him bound to Caiaphas, the high priest. Now Simon Peter was standing and warming himself. They said therefore to him, "You aren't also one of his disciples, are you?"

He denied it and said, "I am not."

One of the servants of the high priest, being a relative of him whose ear Peter had cut off, said, "Didn't I see you in the garden with him?"

Peter therefore denied it again, and immediately the rooster crowed.

They led Jesus therefore from Caiaphas into the Praetorium. It was early, and they themselves didn't enter into the Praetorium, that they might not be defiled, but might eat the Passover. Pilate therefore went out to them, and said, "What accusation do you bring against this man?"

They answered him, "If this man weren't an evildoer, we wouldn't have delivered him up to you."

Pilate therefore said to them, "Take him yourselves, and judge him according to your law."

Therefore the Jews said to him, "It is illegal for us to put anyone to death," that the word of Jesus might be fulfilled, which he spoke, signifying by what kind of death he should die.

Pilate therefore entered again into the Praetorium, called Jesus, and said to him, "Are you the King of the Jews?"

Jesus answered him, "Do you say this by yourself, or did others tell you about me?"

Pilate answered, "I'm not a Jew, am I? Your own nation and the chief priests delivered you to me. What have you done?"

Jesus answered, "My Kingdom is not of this world. If my Kingdom were of this world, then my servants would fight, that I wouldn't be delivered to the Jews. But now my Kingdom is not from here."

Pilate therefore said to him, "Are you a king then?"

Jesus answered, "You say that I am a king. For this reason I have been born, and for this reason I have come into the world, that I should testify to the truth. Everyone who is of the truth listens to my voice."

Pilate said to him, "What is truth?"

When he had said this, he went out again to the Jews, and said to them, "I find no basis for a charge against him. But you have a custom, that I should release someone to you at the Passover. Therefore, do you want me to release to you the King of the Jews?"

Then they all shouted again, saying, "Not this man, but Barabbas!" Now Barabbas was a robber.

online fitness ebook page 48

Week 4, Rest And Relax Day 3 (Sunday)

Do not exercise today. It's time to give your body some rest, so rest and relax today. Feel free to take a 10 to 30 minute or little longer nap.

Sometime today, give your mind a break from the world by reading this:

Chapter 19
So Pilate then took Jesus, and flogged him. The soldiers twisted thorns into a crown, and put it on his head, and dressed him in a purple garment. They kept saying, "Hail, King of the Jews!" and they kept slapping him.

Then Pilate went out again, and said to them, "Behold, I bring him out to you, that you may know that I find no basis for a charge against him."

Jesus therefore came out, wearing the crown of thorns and the purple garment. Pilate said to them, "Behold, the man!"

When therefore the chief priests and the officers saw him, they shouted, saying, "Crucify! Crucify!"

Pilate said to them, "Take him yourselves, and crucify him, for I find no basis for a charge against him."

The Jews answered him, "We have a law, and by our law he ought to die, because he made himself the Son of God."

When therefore Pilate heard this saying, he was more afraid. He entered into the Praetorium again, and said to Jesus, "Where are you from?" But Jesus gave him no answer. Pilate therefore said to him, "Aren't you speaking to me? Don't you know that I have power to release you and have power to crucify you?"

Jesus answered, "You would have no power at all against me, unless it were given to you from above. Therefore he who delivered me to you has greater sin."

At this, Pilate was seeking to release him, but the Jews cried out, saying, "If you release this man, you aren't Caesar's friend! Everyone who makes himself a king speaks against Caesar!"

When Pilate therefore heard these words, he brought Jesus out and sat down on the judgment seat at a place called "The Pavement", but in Hebrew, "Gabbatha." Now it was the Preparation Day of the Passover, at about the sixth hour.^{[ A ]} He said to the Jews, "Behold, your King!"

They cried out, "Away with him! Away with him! Crucify him!"

Pilate said to them, "Shall I crucify your King?"

The chief priests answered, "We have no king but Caesar!"

So then he delivered him to them to be crucified. So they took Jesus and led him away. He went out, bearing his cross, to the place called "The Place of a Skull", which is called in Hebrew, "Golgotha", where they crucified him, and with him two others, on either side one, and Jesus in the middle. Pilate wrote a title also, and put it on the cross. There was written, "JESUS OF NAZARETH, THE KING OF THE JEWS." Therefore many of the Jews read this title, for the place where Jesus was crucified was near the city; and it was written in Hebrew, in Latin, and in Greek. The chief priests of the Jews therefore said to Pilate, "Don't write, 'The King of the Jews,' but, 'he said, "I am King of the Jews."'"

Pilate answered, "What I have written, I have written."

Then the soldiers, when they had crucified Jesus, took his garments and made four parts, to every soldier a part; and also the coat. Now the coat was without seam, woven from the top throughout. Then they said to one another, "Let's not tear it, but cast lots for it to decide whose it will be," that the Scripture might be fulfilled, which says,

"They parted my garments among them.

For my cloak they cast lots." Psalm 22:18

Therefore the soldiers did these things.

But standing by Jesus' cross were his mother, his mother's sister, Mary the wife of Clopas, and Mary Magdalene. Therefore when Jesus saw his mother, and the disciple whom he loved standing there, he said to his mother, "Woman, behold, your son!" Then he said to the disciple, "Behold, your mother!" From that hour, the disciple took her to his own home.

After this, Jesus, seeing^{[ B ]} that all things were now finished, that the Scripture might be fulfilled, said, "I am thirsty." Now a vessel full of vinegar was set there; so they put a sponge full of the vinegar on hyssop, and held it at his mouth. When Jesus therefore had received the vinegar, he said, "It is finished." Then he bowed his head, and gave up his spirit.

Therefore the Jews, because it was the Preparation Day, so that the bodies wouldn't remain on the cross on the Sabbath (for that Sabbath was a special one), asked of Pilate that their legs might be broken, and that they might be taken away. Therefore the soldiers came, and broke the legs of the first, and of the other who was crucified with him; but when they came to Jesus, and saw that he was already dead, they didn't break his legs. However one of the soldiers pierced his side with a spear, and immediately blood and water came out. He who has seen has testified, and his testimony is true. He knows that he tells the truth, that you may believe. For these things happened that the Scripture might be fulfilled, "A bone of him will not be broken." Exodus 12:46; Numbers 9:12; Psalm 34:20 37 Again another Scripture says, "They will look on him whom they pierced." Zechariah 12:10

After these things, Joseph of Arimathaea, being a disciple of Jesus, but secretly for fear of the Jews, asked of Pilate that he might take away Jesus' body. Pilate gave him permission. He came therefore and took away his body. Nicodemus, who at first came to Jesus by night, also came bringing a mixture of myrrh and aloes, about a hundred Roman pounds.^{[ C ]} So they took Jesus' body, and bound it in linen cloths with the spices, as the custom of the Jews is to bury. Now in the place where he was crucified there was a garden. In the garden was a new tomb in which no man had ever yet been laid. Then because of the Jews' Preparation Day (for the tomb was near at hand) they laid Jesus there.

Footnotes:

[ A ] "the sixth hour" would have been 6:00 a.m. according to the Roman timekeeping system, or noon for the Jewish timekeeping system in use, then.

[ B ] NU, TR read "knowing" instead of "seeing"

[ C ] 100 Roman pounds of 12 ounces each, or about 72 pounds, or 33 Kilograms.

Chapter 20
Now on the first day of the week, Mary Magdalene went early, while it was still dark, to the tomb, and saw the stone taken away from the tomb. Therefore she ran and came to Simon Peter and to the other disciple whom Jesus loved, and said to them, "They have taken away the Lord out of the tomb, and we don't know where they have laid him!"

Therefore Peter and the other disciple went out, and they went toward the tomb. They both ran together. The other disciple outran Peter, and came to the tomb first. Stooping and looking in, he saw the linen cloths lying, yet he didn't enter in. Then Simon Peter came, following him, and entered into the tomb. He saw the linen cloths lying, and the cloth that had been on his head, not lying with the linen cloths, but rolled up in a place by itself. So then the other disciple who came first to the tomb also entered in, and he saw and believed. For as yet they didn't know the Scripture, that he must rise from the dead. So the disciples went away again to their own homes.

But Mary was standing outside at the tomb weeping. So as she wept, she stooped and looked into the tomb, and she saw two angels in white sitting, one at the head, and one at the feet, where the body of Jesus had lain. They asked her, "Woman, why are you weeping?"

She said to them, "Because they have taken away my Lord, and I don't know where they have laid him." When she had said this, she turned around and saw Jesus standing, and didn't know that it was Jesus.

Jesus said to her, "Woman, why are you weeping? Who are you looking for?"

She, supposing him to be the gardener, said to him, "Sir, if you have carried him away, tell me where you have laid him, and I will take him away."

Jesus said to her, "Mary."

She turned and said to him, "Rabboni!"^{[ A ]} which is to say, "Teacher!"^{[ B ]}

Jesus said to her, "Don't hold me, for I haven't yet ascended to my Father; but go to my brothers and tell them, 'I am ascending to my Father and your Father, to my God and your God.'"

Mary Magdalene came and told the disciples that she had seen the Lord, and that he had said these things to her. When therefore it was evening on that day, the first day of the week, and when the doors were locked where the disciples were assembled, for fear of the Jews, Jesus came and stood in the middle, and said to them, "Peace be to you."

When he had said this, he showed them his hands and his side. The disciples therefore were glad when they saw the Lord. Jesus therefore said to them again, "Peace be to you. As the Father has sent me, even so I send you." When he had said this, he breathed on them, and said to them, "Receive the Holy Spirit! If you forgive anyone's sins, they have been forgiven them. If you retain anyone's sins, they have been retained."

But Thomas, one of the twelve, called Didymus, wasn't with them when Jesus came. The other disciples therefore said to him, "We have seen the Lord!"

But he said to them, "Unless I see in his hands the print of the nails, put my finger into the print of the nails, and put my hand into his side, I will not believe."

After eight days again his disciples were inside and Thomas was with them. Jesus came, the doors being locked, and stood in the middle, and said, "Peace be to you." Then he said to Thomas, "Reach here your finger, and see my hands. Reach here your hand, and put it into my side. Don't be unbelieving, but believing."

Thomas answered him, "My Lord and my God!"

Jesus said to him, "Because you have seen me,^{[ C ]} you have believed. Blessed are those who have not seen, and have believed."

Therefore Jesus did many other signs in the presence of his disciples, which are not written in this book; but these are written, that you may believe that Jesus is the Christ, the Son of God, and that believing you may have life in his name.

Footnotes:

[ A ] Rabboni is a transliteration of the Hebrew word for "great teacher."

[ B ] or, Master

[ C ] TR adds "Thomas,"

Chapter 21
After these things, Jesus revealed himself again to the disciples at the sea of Tiberias. He revealed himself this way. Simon Peter, Thomas called Didymus, Nathanael of Cana in Galilee, and the sons of Zebedee, and two others of his disciples were together. Simon Peter said to them, "I'm going fishing."

They told him, "We are also coming with you." They immediately went out, and entered into the boat. That night, they caught nothing. But when day had already come, Jesus stood on the beach, yet the disciples didn't know that it was Jesus. Jesus therefore said to them, "Children, have you anything to eat?"

They answered him, "No."

He said to them, "Cast the net on the right side of the boat, and you will find some."

They cast it therefore, and now they weren't able to draw it in for the multitude of fish. That disciple therefore whom Jesus loved said to Peter, "It's the Lord!"

So when Simon Peter heard that it was the Lord, he wrapped his coat around himself (for he was naked), and threw himself into the sea. 8 But the other disciples came in the little boat (for they were not far from the land, but about two hundred cubits^{[ A ]} away), dragging the net full of fish. So when they got out on the land, they saw a fire of coals there, with fish and bread laid on it. Jesus said to them, "Bring some of the fish which you have just caught."

Simon Peter went up, and drew the net to land, full of one hundred fifty-three great fish. Even though there were so many, the net wasn't torn.

Jesus said to them, "Come and eat breakfast!"

None of the disciples dared inquire of him, "Who are you?" knowing that it was the Lord.

Then Jesus came and took the bread, gave it to them, and the fish likewise. This is now the third time that Jesus was revealed to his disciples after he had risen from the dead. So when they had eaten their breakfast, Jesus said to Simon Peter, "Simon, son of Jonah, do you love me more than these?"

He said to him, "Yes, Lord; you know that I have affection for you."

He said to him, "Feed my lambs." He said to him again a second time, "Simon, son of Jonah, do you love me?"

He said to him, "Yes, Lord; you know that I have affection for you."

He said to him, "Tend my sheep." He said to him the third time, "Simon, son of Jonah, do you have affection for me?"

Peter was grieved because he asked him the third time, "Do you have affection for me?" He said to him, "Lord, you know everything. You know that I have affection for you."

Jesus said to him, "Feed my sheep. Most certainly I tell you, when you were young, you dressed yourself and walked where you wanted to. But when you are old, you will stretch out your hands, and another will dress you and carry you where you don't want to go."

Now he said this, signifying by what kind of death he would glorify God. When he had said this, he said to him, "Follow me."

Then Peter, turning around, saw a disciple following. This was the disciple whom Jesus loved, the one who had also leaned on Jesus' breast at the supper and asked, "Lord, who is going to betray you?" Peter seeing him, said to Jesus, "Lord, what about this man?"

Jesus said to him, "If I desire that he stay until I come, what is that to you? You follow me." This saying therefore went out among the brothers,^{[ B ]} that this disciple wouldn't die. Yet Jesus didn't say to him that he wouldn't die, but, "If I desire that he stay until I come, what is that to you?" This is the disciple who testifies about these things, and wrote these things. We know that his witness is true. There are also many other things which Jesus did, which if they would all be written, I suppose that even the world itself wouldn't have room for the books that would be written.

Footnotes:

[ A ] 200 cubits is about 100 yards or about 91 meters

[ B ] The word for "brothers" here may be also correctly translated "brothers and sisters" or "siblings."

I hope you enjoyed reading that short true historical document, book. It is one of the most reliable, authentic, and accurate historical documents, works, books, of the ancient world because it comes from a book that is a collection of historical documents that are the most accurate, reliable, and authentic works in the world that are supported by more historical documents, manuscripts, and evidence than any other book, historical document, in the ancient world. The historical document you just read is the book of John and it is one of the four Gospels (the Synoptic Gospels: Matthew, Mark, and Luke are the other three) in The Bible.

If You Are Open Minded;

If you want to see evidence that confirms what I just said above;

If you want to learn the truth regarding many things;

If you want to see that True Christians with a biblical worldview do not have a blind faith and beliefs but that true Christians who have a consistent biblical worldview inline with God's Bible have firm, solid, strong, supportable, and confirmable faith and beliefs that are supported and confirmed by internal and external evidences, operational science, historical science, a myriad of historical documents (more historical documents support the bible than any other book in the world), laws of logic, uniformity, and much more...

then do a search on evolution, natural selection, climate change, deep time, publication education, or etc. and watch the videos and, or read the articles that are a result of your search on these websites:

Answers In Genesis,

ICR,

Creation,

Biblical Science Institute,

True Life,

Living Waters,

Got Questions,

The Evidence Bible,

CARM.

The reason I recommend those websites above is because as far as I know, based on what I have watched and read on them, they tell the truth; they expose the lies; they are trustworthy; they stand on the truth; and because they have scientist, doctors, and other knowledgeable people from other fields working for or with them; and because I'm sure that the people who operate and work for them or who are involved with them love everyone while boldly standing for and speaking the truth at the same time, and they genuinely want to help people learn the truth so that they can be set free. If you learn, know, and accept the truth, the truth will set you free. God's Bible says: "Then said Jesus to those Jews which believed on him, If ye continue in my word, then are ye my disciples indeed; And ye shall know the truth, and the truth shall make you free." John 8:31-32

Those websites above have lots of articles, videos, and things that easily refute, disprove the information on other websites that are operated and supported by people who have self-refuting and non-cogent worldviews, and that keep displaying videos, writing articles and things, and giving out information that are manipulative and outright lies despite the fact that their videos, articles, and information are easily refuted and have been refuted already by historic documents, information; logic; operational science; the cogent biblical worldview that provides for preconditions of intelligibility, laws of logic, morality, and more without refuting itself; evidence that is examined properly.

Those websites above have great information that easily refute other websites who despise, or who are antagonistic towards, or who hate Christians.

I Wish, I Wish, I Wish…. people would stop giving out false information about what Christians believe because if the people who they were giving the false information to really knew what True Christians believe and why true Christians believe what they believe they would be Greatly Amazed and Blown Away In A Very Good Way, that is, if they are truly open minded.

Here is a good website that will help you learn the truth about what separation of church and state really means, where it came from, and its true intent as well as the truth concerning America's history, America's founders, the Pilgrims, the Declaration of Independence, the United States Constitution, Bill of Rights, America's Godly Heritage, slavery in America, and many other things:

Wallbuilders.

Here is a good webpage that also has the entire United States Constitution on it and it can help you understand much better from an originalist perspective:

Heritage's Guide to the Constitution

Here's a good website that has truthful news, shows, series, documentaries, and etc.; and that is doing its best to get to the truth and get the truth out about what is currently going on in America and elswhere is:

FrankSpeech

I hope you will check out those websites and find, learn, accept, and know the truth.

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I Have Some Simple Questions For You And Something To Confess

What do you call someone who inordinately desires what someone else owns or has?

What do you call someone who has told a lie?

What do you call someone who has taken something that didn't belong to them?

What do you call someone who doesn't do what their parents say or who complains or says something bad against their parents?

What do you call someone who had sex with someone other than their spouse (or their future spouse, if not married yet)?

What do you call someone who has looked at someone and sexually desired that person?

I confess:
I have told a lie, so that makes me a liar.

I have wanted something that wasn't mine, so that makes me a coveter.

I have stolen something (I have taken and kept something that didn't belong to me and I've borrowed something and never returned it), so that makes me a thief.

I have not done what my parents said to do several times, so that means I am a parent-dishonorer and parent-disrepecter (I dishonored and disrespected my parents).

I have looked at someone with lust (sexual desire), so that makes me an adultery at heart.


And because I did those things, I broke God's commandments which He made to protect me from myself and others, and others from me; therefore I have sinned against God, my Creator, and I am not a good person by God's standards; and because He knows all the sins I ever committed and is a holy righteous just judge, He would have to judge me guilty of breaking His Commands (His Law) on judgment day and I would be separated from God and cast into hell (the lake of fire) along with satan, his demons, and his followers where there will be weeping and gnashing of teeth.

But, since I acknowledged my sins and genuinely repented (turned from) my sins to God and asked Jesus Christ to forgive me of my sins; accepted and believed that Jesus Christ (The Son of God and Son of Man) died on the cross for my sins and rose three days later from the grave, conquering death, once for all, Jesus legally paid the price for my sins and God (The Father) righteously, justly, and legally declared that my punishment was paid in full by Jesus; and dismissed my case; and forgave me of my sins. Then I got baptized as an outward declaration, expression of my faith in Jesus Christ. Thanks to God saving me, Thank to the Holy Spirit assuring me of my salvation, I can say: I know that I know that I know that I'm going to heaven because Jesus paid the price for my sins, forgave me, and washed away all my sins. Halleluiah! Thank You Father, Jesus Christ (The Son), and Holy Spirit: YHWH, Great Living Lord God Almighty!


Have you ever broken any of God's commandments (laws)?

If you're honest you would have to say yes, so I implore, beseech, ask you with all my heart to please get truly saved by acknowledging your sins and genuinely repenting (turning from) your sins and asking Jesus Christ to forgive you of your sins; accepting and believing that Jesus Christ is The Son of God and Son of Man and He died on the cross for your sins and rose three days later from the grave, conquering death, once for all. Please do this before it's too late. You don't know exactly when you're going to die or when Jesus is going to return and if either of those happen before you truly get saved, The Most Righteous, Holy, and Just Judge God will judge you guilty and separate you from him by casting you into the lake of fire, hell. So please don't wait, Please don't wait, Please don't wait, Please don't wait to get truly saved.


If you want to get truly saved,

You can say a prayer like this:

God, I have broken Your commandments (law). I believe that Jesus Christ, Your Son, died on the cross to pay the costly price for my sins that I couldn't pay and rose three days later from the grave and conquered death. I'm sorry for sinning against You. Jesus, God, please forgive me for my sins. I want to live the rest of my life for You. In Your name Jesus Christ I pray, Amen!


If you genuinely said that prayer or a similar prayer of repentance and belief, then You are truly saved!

You are now my brother (if a boy or man) or sister (if a girl or woman) in Christ. Halleluiah! Thanks and Praise Be To God!

Maybe one day I'll get to see you face to face, but if not, I'll get to see you in heaven.


I highly recommend finding a church with a biblical worldview that believes in, stands on, and speaks, preaches, and teaches according to What God Says In His Word from the very first verse in Genesis to the very last verse in Revelation in The Bible. Then get baptized as outward declaration, expression of your faith in Jesus Christ. Then pray and read The Bible, God's word, every day to feed your spirit, grow closer to Him, and be more able to discern truth from untruth, and because you love Him and are grateful to Him for saving you. Thank and praise God often because He deserves it for everything He did and does for you such as forgiving you of your sins and daily loading you with blessings. And do your best to live and vote according to What God Says In His Word, not to earn salvation, but because you received the free gift of salvation from Jesus Christ and are thankful to God for saving you and because you love Him and your new heart's desire is to live for Him."

With Hope and Love,



Noel Bray.

Soli Deo Gloria, Lifoyah!

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What To Do After Completing 4

Option 1

Do the 4th week of 4's workout routine for another 4 weeks.

By doing the fourth week's workout routine for four more weeks, you should get even more results, benefits, and rewards and they should start becoming noticeable if you haven't noticed any benefits, rewards, and results you've already gotten by doing and completing 4.

Keep working out, keep exercising, and you should get even more rewards, benefits, and results. Just don't overdo it.

Advice To Keep Things Interesting:

1. You can switch up the order of the exercises to find out what order you like doing them in best or just to change things up (but make sure you complete every exercise). I recommend to continue doing the walking exercise last to help your heart rate slowly come down and body cool down, but if you don't want to keep it last, remember to do some light stretching or some other light cool down activities to allow, help your heart rate to slowly go back to normal and body cool down when you finish exercising.
2. You can do any new exercise that you learn instead of one of the other exercises, but I recommend replacing an existing exercise with an exercise that targets the same body part, muscle, muscle group, or body system.

Remember And Maintain The Workout And Rest Pattern: Workout 2 Days, Rest And Relax 1, Workout 2 Days, Rest And Relax 2 days; Repeat.

My Goal: I will do the 4th week's workout routine of 4 for 4 more weeks:

Every week for 4 weeks for each workout day:

Do 16 repetitions for each of the exercises on the List Of Free Weight Exercises (Dumbbell Exercises) page. (Don't forget to make sure to do 4 reps for each arm, muscle, or muscle group that alternate from one side to the other or that does one side at a time.)

Do 20 Jumping Jacks or Standing Knee Ups.

Do 20 Push Ups or Bent Knee Push Ups.

Do 20 Squat Thrust or Air Squats.

Do 8 minutes of Invisible Jump Rope or Bodyweight Bouncing.

Go for a 10-minute Walk (Walk 5 minutes away from your home or starting position and then walk back home or back to your starting position.). Or Walk In Place for 10 minutes.

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Option 2

The "Advice To Keep Things Interesting" and "Remember And Maintain The Workout And Rest Pattern" Applies To This Option Too.

My Goal: I will do another 4 weeks of working out by following the same pattern of working out in 4 but with these slight modifications:

Every week for 4 weeks for each workout day:

Do 20 repetitions for each of the exercises on the List Of Free Weight Exercises (Dumbbell Exercises) page. (Don't forget to make sure to do 4 reps for each arm, muscle, or muscle group that alternate from one side to the other or that does one side at a time.)

Do 25 Jumping Jacks or Standing Knee Ups.

Do 25 Push Ups or Bent Knee Push Ups.

Do 25 Squat Thrust or Air Squats.

Do 10 minutes of Invisible Jump Rope or Bodyweight Bouncing.

Go for a 10-minute Walk (Walk 5 minutes away from your home or starting position and then walk back home or back to your starting position.). Or Walk In Place for 10 minutes.

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Option 3

Purchase two more dumbbells that are 5 pounds heavier than the ones you already own. For example: If you own a pair of 15 pound dumbbells, purchase a pair of 20 pound dumbbells. Or you can pick a pair of dumbbells that are more than five pounds heavier, but I recommend not picking a weight that is too heavy because if it's too heavy, you may not be able to complete every free weight, dumbbell exercise in 4's workout routine. But ultimately, you know what you are capable of and what you can handle better than me so if you want to pick a pair of dumbbells that are 10 pounds or more heavier than the pair you already own, that's up to you. Once you pick what new dumbbell weight you want to use, then do the 4 workout again from the beginning.

The "Advice To Keep Things Interesting" and "Remember And Maintain The Pattern" Applies To This Option Too.

My Goal: "I will start 4's workout program over again with the new pair of dumbbells I chose and complete it."

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Option 4

Make up your own realistic and achievable workout based on what you've done in 4, or based on those three options I gave you above, or just make up a workout routine that will at least help you keep the benefits, rewards, and results that you've gained by doing and completing 4.

Or purchase or find some other realistic and achievable fitness program and make it your goal to start and complete it.

P.S. Whatever you choose to do, I'm sure will succeed in completing it. Keep on exercising to maintain the results, benefits, and rewards you've already gained and to get even more.

Thank You so much for reading, doing, and completing 4. You Are Awesome!

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Disclaimer

This "Disclaimer" is on the next couple of pages, and the number of pages it consists of and is on will depend on the device you are using to view or read it/this disclaimer and ebook/book. Please make sure you read all of the "Disclaimer" and the "Terms Of Use" that is after this "Disclaimer" before you do anything in this ebook/book.

This fitness ebook is not a prescription for exercise.

This fitness ebook is not a prescription for nutrition, diet, weight loss, or etc.

This fitness ebook is an information source.

Please see and consult a doctor or physician before doing this fitness program, workout routine and any other exercise, physical activity, diet program, and exercise, fitness, or workout routine, program, plan, etc.

Throughout this "Disclaimer" and the "Terms Of Use" the term "author" represents the writer of this fitness ebook who goes by the name "Noel W. Bray" or "Noel Bray," and the terms "we", "us", "our" and any combination of these terms represents Noel W. Bray, noelbray.com, and all other businesses, websites, and subsidiaries owned or affiliated with Noel W. Bray, and all other affiliates, associates, employees, and people affiliated with or employed by Noel W. Bray, and anyone and everyone involved in the production or distribution of this ebook/book, and its website, its related websites and webpages, and et cetera.

By purchasing, reading, clicking on, downloading anything from, or doing or implementing any advice, suggestion, recommendation, exercise, idea, or doing or implementing anything or any part of or all within or related to this ebook/book you agree to waive any claim of negligence against the author and us, and you accept and agree to be bound by this "Disclaimer" and the "Terms Of Use" within this ebook/book.

I, the author, the writer of this fitness ebook, "Noel W. Bray," I have a Bachelor of Health Science from the University of Florida, 2005, and I have been a fitness enthusiast ever since I was around the age of 15. What is contained in this ebook/book is a fitness program that I developed by using the knowledge and personal experience that I have accumulated and learned over the years. I do not claim that I am the world's leading authority on this subject, nor do I claim that my ebook/book is any better than all the other ebooks/books that are on this subject in the market place.

However, I truly, truly, truly believe that what is contained in this ebook/book can help you, if you follow my advice, recommendations, suggestions, ideas, and the things that I have learned and developed over the years and am sharing with you within this ebook/book.

If there is any advice, exercise, activity, recommendation, suggestion, idea, anything, or et cetera within or related to this ebook/book that you don't feel comfortable in doing then don't do it.

Don't do anything that you feel uncomfortable in doing or that may, might hurt or harm you in any way.

Do anything in this fitness program, fitness ebook, ebook at your own risk.

In the event that a fitness, health, or psychology expert, physical therapist, or some other expert, or any other person, or group thereof disagrees with the program or any advice, recommendation, suggestion, idea, or et cetera contained herein, within, or related to this ebook/book you agree by purchasing this ebook/book or reading, viewing, clicking on or downloading anything, or implementing anything or any part of or all that is within or related to this ebook/book to waive any claim of negligence against the author and us.

In the event that you or anyone is harmed or injured physically, mentally, emotionally, or in any way, shape, or form by purchasing this ebook/book or reading, viewing, clicking on or downloading anything, or implementing any advice, exercise, activity, or et cetera, or implementing anything or any part of or all that is within or related to this ebook/book you accept that the author and we disclaim responsibility and are not liable in any way, shape, or form; and by purchasing this ebook/book or reading, viewing, clicking on or downloading anything, or implementing any advice, exercise, activity, or et cetera, or implementing anything or any part of or all that is within or related to this ebook/book you accept these terms, you accept this, and you agree to waive any claim of negligence against the author and us.

The author and we do not take responsibility for your health, fitness, safety, life, or et cetera in any way, shape, or form.

Start this program, exercise, engage in any physical or mental activity, or implement any exercise, activity, diet, advice, suggestion, recommendation, idea or anything or any part of or all of that is within or related to this ebook/book at your own risk.

The fitness of this program, ebook, workout plan, exercise routine cannot be and is not guaranteed.

Benefits, results, and rewards cannot be and are not guaranteed.

In the event that any harm, damage, or injury happens to your or anyone's mental, physical, emotional well-being, and et cetera, or possessions, property, things, or et cetera by you or anyone clicking on, viewing, reading, or downloading anything on or from the hyperlinks provided within or related to this ebook/book the author and we disclaim any responsibility and are not liable in any way, shape, or form.

Click on, view, or download anything on or from the hyperlinks within or related to this ebook/book at your own risk.

The author and we are not liable or responsible for any comments, videos, testimonials, and et cetera made by anyone with regards to this ebook/book, its website or related websites, or anything within or related to this ebook/book; the comments, videos, audios, testimonials, and et cetera made by people that are expressed, published, made available, or given within this ebook/book, on its website or related websites, or with regards to this ebook/book does not mean that they represent the author's views, ideas, opinions, or etc. and does not mean that the author endorses them.

The author and we disclaim responsibility and are not liable any way, shape, or form for you or anyone viewing, reading, clicking on or downloading or purchasing anything, or implementing anything or any part of or all from any comment, video, testimonial, and et cetera made by anyone.

The author and we reserve the right to modify and make changes to the "Disclaimer" and "Terms Of Use" in this ebook/book at any time.

The author holds all the rights to this ebook/book, and therefore, only the person who has purchased this ebook/book has permission to make copies of the things that are within this ebook/book and made for this ebook/book for his-self or her-self, and nothing within this ebook/book and made for this ebook/book may be reproduced, copied, or shared in any way, shape, or form with anyone else without the author's consent, permission.

Being that the internet is ever changing, the web addresses that are hyperlinked and provided within or related to this fitness ebook/book, its website, or related websites could change and result in a web page, video, article, something, and et cetera not being available, accessible, viewable, or et cetera.

With that being said, please allow me to state the obvious, some of which are a matter of common sense:

• People vary differently, whether it is by age, size, shape, health, fitness level, mood, mentality, and in many other ways, so it is impossible to guarantee the fitness of this program for everyone or anyone, and it is impossible to guarantee that everyone or anyone will get the same results and benefits or experience results and benefits from implementing anything or any part of or all that is within this ebook/book.
• Benefits, results, and rewards, if attained, will vary depending on many factors such as the individual's age, health, fitness, mental and emotional state, how much effort he or she puts into this program, how well he or she implements the exercises, advice, methods, suggestions, recommendations, ideas, things, and et cetera within in this program.

Anyone who chooses to make a comment, video, audio, testimonial, or etc. for or on any website or platform or other medium or media, this ebook/book, this ebooks/book's website, or its related websites, or on et cetera agree:

• Not to use curse words or foul language
• Not to use inappropriate or irrelevant language
• Not to engage in slander against the author, us, anyone, or this ebook/book
• Not to engage in untruthful claims with regards to the author, us, anyone, or this ebook/book
• To treat the author, us, and everyone with respect
• In the event that any harm, injury, or damage results from you or anyone reading, viewing, downloading from, clicking on, purchasing from, or implementing anything or any part of or all from any comment, video, audio, testimonial, or etc. by anyone, the author and we disclaim responsibility and are not liable in any way, shape, or form.

Any comment, video, audio, or testimonial that contains language, behavior, or anything that is deemed inappropriate by the author and us will be deleted.

The author and we retain the right to delete any comment, video, audio, testimonial, or et cetera for any reason.

If you would like to write a written, text, audio, video, or make any other type of testimonial, comment, and et cetera and have it be considered for putting in this ebook/book or on its website or related websites please send it to authornwb@gmail.com, and the author and we will consider putting it in this ebook/book and, or, on its website or related websites. By sending the author or us your written, text, audio, or video testimonial, any type of testimonial, and et cetera you agree to give the author and us the full and complete rights to use it however, whenever, and wherever we deem fit without compensation to you or anyone. We, the author and us, would like people to make testimonials, comments, and et cetera that are genuine and free from compensation, bias, or manipulation so please don't ask or look to be compensated in any way, shape, or form.

Comments and testimonials made by anyone and everyone are not guaranteed to be used or posted, nor are they guaranteed to stay in this ebook/book, on its website, or any website after they are used or posted, whether they are approved or not approved by the author and us.

The author and we welcome and would like to hear any suggestions, comments, ideas, and et cetera for improving this ebook/book, our business, businesses, websites, and subsidiaries related to this ebook/book, products, and et cetera; the author and we would like to hear any suggestions, comments, ideas, and et cetera for creating new fitness ebooks/books, products, and et cetera. However, by telling the author or us in person, or by sending or giving the author or us any suggestion, comment, idea, and et cetera by way of mail, email, web, phone, text, or any other medium or media you agree to give the author and us the full and complete rights to use, keep, modify, create from, generate ideas from, and implement the comment, suggestion, idea, or et cetera at the author's and our discretion and however the author and we deem fit.

This "Disclaimer" includes the following "Terms Of Use" document which is hereby incorporated by reference.

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Terms Of Use

By purchasing, reading, clicking on, downloading anything from, or doing or implementing any advice, suggestion, recommendation, exercise, idea, or doing or implementing anything or any part of or all within or related to this ebook/book you agree to waive any claim of negligence against the author and us, and you accept and agree to be bound by the "Disclaimer" and the "Terms Of Use" within this ebook/book.

The author holds all the rights to this ebook/book, and therefore, only the person who has purchased this ebook/book has permission to make copies of the things that are within this ebook/book and made for this ebook/book for his-self or her-self, and nothing within this ebook/book and made for this ebook/book may be reproduced, copied, or shared in any way, shape, or form with anyone else without the author's consent, permission.

Anyone who has legally purchased or obtained this ebook may download the documents, charts, programs, files, pictures, images, things, and et cetera when made available within this ebook/book, on the website for this ebook, related websites, and other websites through hyperlinks and links when provided for personal use only.

Any and all documents, charts, programs, files, pictures, images, things, and et cetera available to download from within and for this ebook/book, the website for this ebook, related websites, and other websites through hyperlinks and links are meant for your personal use only and are not to be copied, duplicated, for any illegal, dishonest, or unwarranted reasons.

Copyright infringement and pirating in any way, shape, or form will not be tolerated.

Even though it has already been stated in the "Disclaimer," please remember that by making a comment, video or audio testimonial, text, message, or et cetera for the purpose of possibly having it put in this ebook/book, or on its website, related websites, or on other websites you agree:

• Not to use curse words or foul language
• Not to use inappropriate or irrelevant language
• Not to engage in slander against the author, us, anyone, or this ebook/book
• Not to engage in untruthful claims with regards to the author, us, anyone, or this ebook/book
• To treat the author, us, and everyone with respect

Any comment, video, audio, testimonial, or et cetera that breaks these rules, or contains language, behavior, or anything that is deemed inappropriate by the author and us will be deleted.

The author and we retain the right to delete any comment, video, audio, testimonial, or et cetera for any reason.

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