Do These Five to

Stay Alive©

Feel Better in Less Time Spending Less Money with No Fancy Equipment

Right Fit Sport Fitness Wellness, LLC™

7051 S. Adams St.Willowbrook IL 60527

630.850.4050www.right-fit.com

Suzanne M. Gray M.S.Director- Owner

Suzanne Moore Gray is the President and Owner of Right Fit Sport Fitness Wellness L.L.C. in Willowbrook, Illinois. Suzanne started her company five years ago and has over 30 years of experience in exercise science, physical education and health issues. The last ten years she has devoted herself to physical fitness and movement programs for youth and adults with special needs those with physical and mental challenges.

Suzanne is also the Co-Owner of Right Fit Education L.L.C. which designs postural fitness and wellness programs for youth and adults of all ages. Her work here has led to the development of a highly acclaimed patented program called Postural Awareness Training (P.A.T.), which has been taught to over 300 students in the Chicago area.

Suzanne earned her Bachelor of Science Degree from Slippery Rock University and her Master’s of Science Degree from Western Illinois University. She began her career at the University of Illinois at Chicago coaching the Cross Country, Track and Field teams and cheerleading teams. Her career continued at Elizabeth Arden Salon, where Suzanne was Director of Fitness before opening her first business “One Magnificent Body”, a fitness and aerobics studio. During this time, Suzanne placed 4th in the Women’s Division at the 1982 Chicago Marathon and was a member of the Professional NBA Cheerleaders, the Chicago Luvabulls. In 1992 Suzanne met Linda Kay, a sports reporter at the Chicago Tribune where they collaborated on the writing of a book “Starting Small”. The book was devoted entirely to youth fitness. Gray is also the noted creator of “The Magnificent Workout for Kids,” a model youth fitness program for the Chicago Public School. Suzanne introduced the program at the Jose Clemente Orozco Academy in Chicago. The program won a national award for being Illinois’ best elementary school fitness program. The program was visited by Arnold Schwarzenegger, the current governor of the State of California and past president of the President’s Fitness Council.

For the past 14 years Suzanne has served as head coach of the Hinsdale Central High School Varsity Pom Dance and Competition Teams. Locally, she has created, directed and taught programs for the Hinsdale Community House, Burr Ridge, Westmont and Willowbrook Park Districts, Ray Graham Hanson Center and Community Learning Center (for adults and youth with special needs), District 181 Summer Mini Camps, LaGrange Highlands Middle School, Giant Steps, Illinois, Inc. (school for autistic children), Argonne National Laboratory and served on the Illinois Governor’s Physical Fitness and Sports Council.

Suzanne has also worked as the Sport and Fitness Administrator and Youth Fitness Coordinator at the Five Seasons Sports Country Club. Suzanne organized the 4th Annual Burr Ridge 5K Walk Run and Kohler Corporate Challenge to benefit Ray Graham Morris Service Dog Programs. Being a business owner has been the vehicle for living her dreams to increase fitness awareness, and to develop strategies to assist thousands of people to overcome their fitness obstacles and to live a healthier life.

Suzanne is a role model and mentor to many women who want to pursue their entrepreneurial spirits. She is married and the proud parent of 4 boys who also share her passion for fitness.

Suzanne@right-fit.com

Dan Dubick B.S.Director of Personal Training

Dan Dubick is a graduate from the University of Illinois Chicago. He received his bachelor’s degree in movement science, with a concentration in exercise and fitness. Dan has been involved in athletics from a young age, playing three sports a year. He enjoys many other physical activities such as biking and weight lifting. He believes staying active and having good nutrition is vital to living a happy and healthy life. Dan has been working as a sports performance coach for Velocity Sports Performance for over one year and has worked for Right Fit one year.

Since working for Right Fit, Dan has assisted in creating health and fitness fieldtrips for local organizations such as the Hanson Center and CLC groups. Dan has always been passionate about exercise and fitness, and has realized how it is lacking in the special needs community. Through Right Fit, he plans to educate schools and other organizations about the importance of fitness not only for “normal” populations, but for those who have special needs as well. Dan has spoken at the Anne M. Jeans School in Willowbrook, Hinsdale South High School and at the IAHPERD Convention, in an effort to spread the word about how simple and inexpensive fitness can be.

Dan@right-fit.com

Courtney De Paulo B.S. ACEDirector of Educational Programs

Courtney has been interested in the fitness field from a young age. She encourages athletics and loves to participate in many physical activities, especially team sports such as soccer and volleyball. After graduating from the University of Illinois at Chicago with a Bachelors of Science with a concentration in exercise and fitness, she believes that fitness, as well as nutrition should be an essential part of everyone’s daily lives. Courtney is a certified personal trainer through ACE (American Council on Exercise) and is a certified Kettlebell Instructor through Kettlebell Concepts. She also is pursuing other certifications such as ASCM’s Inclusive Certification for special populations as well as her Physical Therapy degree with the hopes of one day owning and managing her own facility.

Her interests include untraditional activities such as rock-climbing, sailing, and hiking. She likes to promote fitness as a lifestyle using outdoor, and/or household items to work on basic motor movements of the body. She believes that fitness is a journey and everyone needs to start somewhere, young or old.

Courtney works with many different populations at Right Fit including: special needs children, Alzheimer patients, and children with motor deficiencies and obesity. She teaches privately as well as small group classes for adults and children. She has presented at the Empower Women and IAHPERD Conventions as well as many of the local schools around the area. She enjoys giving back to the community by participating in local runs for charities and is also a member of the annual Right Fit 5K Run/ Walk committee that benefits the Ray Graham Association Morris Service Dog Program in Burr Ridge.

Courtney@right-fit.com

Breath and P.A.T. (Posture Awareness Training) “RIGHT” Now! 24/7

1. Breath is Power; Breath is life. When we’re born we take our first breath and the ending point of life is our last breath. Belly breathing is practiced by many people to ensure they get the greatest benefit from their oxygen consumption. In belly breathing, you focus on using the diaphragm, abdominals, intercostals and other muscles to open up the rib cage and thoracic spine while relaxing the muscles in the lower back to direct energy where you need it most. Breathing properly opens up the thoracic spine and gives the shoulder girdle more mobility. Complete mastery of breath control is imperative to achieving a superior level of performance ability. Many benefits are derived from proper breathing and breath exercises.

1. Posture sets the framework for everything we do. Proper posture keeps bones and joints in proper alignment which allows the surrounding muscles and ligaments to work properly. Correct positioning of your body is important in fighting the effects of gravity while standing, sitting or lying down. Having good posture involves maintaining the 3 curves in the spine (cervical, thoracic, and sacral). Decreasing the stress on these joints, muscles, bones and ligaments will lessen the chance of fatigue, arthritis, strain, and overuse injuries. Good Posture involves training your body to walk, sit, and lie in positions where the least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities.

Basic Posture Diagram

Physique is closely related to posture

AlignmentProportionSymmetry

2. Trigger Points The human body contains over 640 muscles. Some of these muscles are called upon to perform repetitive tasks. Obedient muscles can be stretched, shortened, or twisted without restriction or pain. However, muscles that are not obedient or overused can be stiff, tender, and often sore with a feeling of pain and discomfort.

This discomfort is known as myofascial barriers or trigger points. Trigger points cause knots in muscle fascia that can be a hindrance to flexibility, growth, repair, and lactic acid removal. These points do not respond well to stretches, but a more therapeutic procedure of rolling. By rolling a stick or ball over the sensitive area you distort and stretch the fibers but leave the rest of the muscle alone. This inactivates the trigger point, increases circulation, relieves pain and increases range of motion, promotes flexibility, and accelerates recovery.

Every square inch of skin has receptors for touch, pressure, heat, cold and pain, with more on the hips, hands, and face. Whenever touch is combined with the other senses, much more of the brain is activated, thus building more complex nerve networks and tapping into more learning potential. Touch is a strong anchor in behavior and learning. Children and adults today need touch more than ever. It’s time to release appropriate supportive touch and value it for its functions in development and learning.

“Touch Someone’s Life”

4. GRIP STRENGTHThe hand is an incredible tool of the human body. It is capable of gripping objects in many different ways. Your grip plays an important role in shoulder function, so much so, that it is actually a representation of your shoulder strength. The shoulders take serious what the grip takes serious, meaning; hand strength has a direct correlation with efficient shoulder function. The harder you grip something the better your shoulder naturally stabilizes and protects itself. If the shoulder girdle is aligned and healthy, it will help the whole body stay healthy and avoid injury.

5. MOVEMENT PREPARATIONAmerica is growing clumsy, malformed, over fat, and unbalanced. We must reintroduce fundamental movement patterns and routines like rolling, crawling, pushing-up, and other motor skills to develop a healthy physique, optimal organic function, and effective functional movement. Sitting can force the body into unhealthy postures which affects our overall health.

Mobility and Stability must coexist to create efficient movement in the human body. Your shoulders, torso, and hips are the origin of all movements. If they are not balanced, solid and stable, your movement quality is sacrificed to muscle compensation. Training for mobility and stability are the fundamental building blocks to move with speed, power, efficiency, and reduce the risk of injury.

BREATHING 5 “It’s all about O2 and You!”

1. _______________2. _______________3._______________4. _______________5. _______________

THE POSTURE 5

“Everyday 24-7”

1. __________________ 2. __________________

3A. __________________3B. __________________4. __________________5. __________________

THE TRIGGER 5“Touch Someone’s

Life”

1. __________________2. __________________3. __________________4. ___________________5. ___________________

Tips while using TRIGGER point release: Keep muscles relaxed during rollout Use on skin or through light clothing It is not necessary to hurt the muscle in order to help the muscle.

However you may experience light pain, tingling, or discomfort while rolling out

Excessive use may cause muscle soreness Use daily a couple times a day Women usually feel discomfort in neck, back, shoulders, jaw, and

face Men tend to feel discomfort in chest, pelvis, hips, and buttocks.

THE GRIP 5 Get Serious, “Grip it”

1. __________________ 2. __________________

3. __________________ 4. __________________ 5. __________________

MOBILITY/ STABILITY 5

“Move it all Together, Feel and Look Better than

Ever”1.________________2.________________3. _______________4._______________5.________________

________________

Equipment Price Sheet

“Do These Five to Stay Alive” DVD $25.00

“Do These Five to Stay Alive” Manual $20.00

Disco Sit $25.00

Right Fit Tote $10.00

Foam Roller $ 10.00

The Roller Stick $10.00

Right Fit Dowel $5.00

Yellow Band $5.00

TGB Bag (marbles, mouthpiece/balloon, rubber band) $5.00

Right Fit Towel $4.00

Double tennis ball (wrapped) $2.00

Single tennis ball $1.00

Manual and DVD combo $40.00 (save $5.00)

All Equipment in Right Fit Tote $110.00 (save 10.00)

7051 S. Adams St. Willowbrook, IL 60527 www.right-fit.com phone: (630)850.4050 Fax: (630)850.4051

1. Balloon Blow-Out2. Pronated Belly

Breathing3. Back Breathing4. Quad Position

Draw-in5. Ride the Horse