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<h1 style="text-align: center;"><span style="color: #333399;"><strong>BLUE PROGRAM<a href="http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg"><img class="  wp-image-3128 alignright" src="http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg" alt="The_'weigh'_he_was_--_weightloss_at_Guantanamo" width="118" height="84" /></a></strong></span></h1>
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<h4><strong>BLOCK 1/4 – WEEKS 1-4</strong></h4>
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<td colspan="3" width="208"><strong>NAME:</strong></td>
<td colspan="4" width="416"><strong>GOALS: </strong></td>
<td colspan="2" width="104"><strong>WEIGHT:</strong></td>
<td width="78"><strong>GIRTHS</strong></td>
<td width="78"><strong>Waist:</strong></td>
<td colspan="2" width="78"><strong>Chest:</strong></td>
<td width="78"><strong>Hips:</strong></td>
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<td style="text-align: center;" width="58"><span style="color: #993366;"><strong>DAY</strong></span></td>
<td style="text-align: center;" width="116"><strong>SESSION</strong></td>
<td style="text-align: center;" colspan="2" width="87"><strong>INTENSITY</strong></td>
<td style="text-align: center;" width="87"><strong>TIME</strong></td>
<td style="text-align: center;" colspan="7" width="607"><strong>COMMENTS</strong></td>
<td style="text-align: center;" colspan="2" width="87"><strong>HDYF /10</strong></td>
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<td width="58"><strong>1</strong></td>
<td style="text-align: center;" width="116"><span style="color: #0000ff;"><strong>WALK</strong></span><span style="color: #0000ff;"><strong>STRETCH</strong></span></td>
<td colspan="2" width="87">1</td>
<td width="87">20</td>
<td style="text-align: left;" colspan="7" width="607">‘Easier Monday’ sessions are best.Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.  Stretch Set 1 – hold each leg for 10 seconds</td>
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<td width="58"><strong>2</strong></td>
<td style="text-align: center;" width="116"><strong><span style="color: #0000ff;">REST DAY</span></strong></td>
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<p style="text-align: left;">Eat, sleep, and relax,</p>
<p style="text-align: left;">OR</p>
<p style="text-align: left;">See ‘Rest Day Considerations.'</p>
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<td width="58"><strong>3</strong></td>
<td style="text-align: center;" width="116"><strong><span style="color: #0000ff;">WALK</span></strong><strong><span style="color: #0000ff;">STRETCH</span></strong></td>
<td colspan="2" width="87">1</td>
<td width="87">20</td>
<td style="text-align: left;" colspan="7" width="607">Same again, all about logging the time on feet.Please disregard distance and pace.Stretch Set 1</td>
<td colspan="2" width="87"></td>
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<td width="58"><strong>4</strong></td>
<td width="116"></td>
<td colspan="2" width="87"></td>
<td width="87"></td>
<td colspan="7" width="607"></td>
<td colspan="2" width="87"></td>
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<td width="58"><strong>5</strong></td>
<td width="116"></td>
<td colspan="2" width="87"></td>
<td width="87"></td>
<td colspan="7" width="607"></td>
<td colspan="2" width="87"></td>
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<td width="58"><strong>6</strong></td>
<td style="text-align: center;" width="116">WALK</td>
<td colspan="2" width="87">1-2</td>
<td width="87">30</td>
<td style="text-align: left;" colspan="7" width="607">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>
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<td width="58"><strong>7</strong></td>
<td style="text-align: center;" width="116">WALK</td>
<td colspan="2" width="87">1</td>
<td width="87">20</td>
<td style="text-align: left;" colspan="7" width="607">Again, just easy, if possible, walking on grass or a treadmill would be great.·

Post session legs in cold water.</td>
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<td width="58"><strong> </strong></td>
<td colspan="5" width="299"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>
<td colspan="2" width="299"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>
<td colspan="4" width="299"><strong>PROGRAM TOTAL TIME: (90)</strong></td>
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