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Get Healthy



By Rod Dabney (Training in fitness for 40 years)

Note: This information is free. Rod is not an accredited fitness trainer. He's simply sharing valuable and proven information that he's acquired from consistently working out for a span of 40 years.



The first order of business is to get yourself in the right mindset. It's imperative that you tell yourself that you're going to work out, no-matter what. Except for serious illness or injury, this should be your mindset.  If you need help with your mindset, please read our Living Successfully book, pages 9-27.


Again, always consult your physician before beginning any exercise routine. But, once you have the go ahead, get it in your mind that you are going to stick with it for good. It's a life long journey, so make it fun and enjoyable!

Workout Schedule

It's important that you pick the time of the day and the days of the week to work out when you feel the most awake and energized. You'll want to schedule your workouts during these times, so you don't end up dreading them and you actually start looking forward to your workouts. 


We are all very unique individuals, so these days and times will vary from person to person. Make your exercise routines fun and exciting and pick the days and times that work best for you.



Lifting Weights

When it comes to any type of physical activity, including sports, exercise and life in general, the techniques you use to accomplish your goals should mirror those of top athletes. To lessen the chances of injury to yourself and those around you, great care should be taken to adhere to all safety precautions.


Take note of movement and other workout techniques of athletes that have been thoroughly trained and have tons of experience in their respective fields. Feel free to peruse our library of fitness videos using the links at the bottom of this page.

If you've been around long enough, you've probably heard people talking about the importance of periodically changing up your workout routines. This is true. You don't want your exercises to be the same day in and day out, all the time. Your muscles and cardiovascular system need variety in order to get the most benefit from your physical activity.


This doesn't mean you have to constantly do something different every day. It only means to keep your muscles and heart guessing and, therefore, growing in strength and health, and to keep them from becoming stagnant, your workout routines should evolve and change from time to time.

These changes can even be slight. For example, say that you normally work out your biceps an back one day and your triceps and legs on another day. Well, maybe you can alter it the next month so that you work out your back and legs and triceps and biceps, respectively, or simply use lighter weights with more reps the next month.


Rock Climbing Indoors

Muscle Targeting

Personal Trainer

Do you want to build up your shoulder, back, arm or leg muscles? Great! There are specific workouts that target each of these muscles individually and sometimes all of them at once. For example, when you swim, you are virtually using your whole body, and, therefore, most of your muscles at once, to get from point A to point B.


The point is, the variety of workout routines to build specific muscles in your body is endless. When you use extra weight while moving the various parts of your body, specific muscles will constrict and expand and you'll know which muscles are in use at the time because you'll feel it and even see it. So, it's not hard to figure out which workout routines to perform in order to target muscle groups that you want to improve upon.

If money is an issue, you don't have the time or you simply don't like working out around other people, there's no need to pay for a gym membership. Working out at home is an excellent option for anybody with the desire to stay fit and healthy.


Rod has been working out at home for many years and stays in top form and excellent health. Without spending a dime, there are countless workout routines you can enjoy to keep yourself in the best shape of your life. Remember those push-ups and jumping jacks during grade school gym class? Well, they still work! And those are just two of many examples. For more examples, check out Rod's video library below.

Home Workouts

At Home Workout

Fitness Success


Rod Dabney has consistently trained in fitness for 40 years and leads a very healthy and successful lifestyle. He's learned what it takes to get down to and maintain a healthy weight level and achieve personal success through a positive mindset, eating right, fitness and lifelong discipline.


His goal is to help as many people as possible achieve health, fitness and financial success by sharing this life changing information. For his complete Fitness Success system, including workout routine examples, please click the link below. 

To your fitness success!

A balanced diet
- A Balanced Diet -



When you eat a balanced diet, you give your body the nutrients it needs for healthy functioning. A balanced diet is the same as a complete diet because it has the right proportion of minerals, vitamins, other essential nutrients, and optimal calories for your body’s makeup.

A balanced diet helps you maintain good health throughout your life and reduces the risks of developing chronic health conditions and diseases.


Almond Milk

Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids. Eating a diet high in fruits and vegetables can reduce a person's risk of developing heart disease, cancer, inflammation, and diabetes.

Examples of Fruits: 

  • Apples and pears.

  • Citrus – oranges, grapefruits, mandarins and limes.

  • Stone fruit – nectarines, apricots, peaches and plums.

  • Tropical and exotic – bananas and mangoes.

  • Berries – strawberries, raspberries, blueberries, kiwifruit and passionfruit.

  • Melons – watermelons, rockmelons and honeydew melons.

Here are 10 science-based reasons to eat more protein.

  • Reduces Appetite and Hunger Levels.

  • Increases Muscle Mass and Strength.

  • Good for Your Bones.

  • Reduces Cravings and Desire for Late-Night Snacking.

  • Boosts Metabolism and Increases Fat Burning.

  • Lowers Your Blood Pressure.

  • Helps Maintain Weight Loss.

  • Does not harm healthy kidneys.

  • Helps your body repair itself after injury.

  • Helps you stay fit as you age.


Examples of Proteins: 

  • lean meats – beef, lamb, veal, pork, kangaroo.

  • poultry – chicken, turkey, duck, emu, goose, bush birds.

  • fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams.

  • eggs.

  • dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese)


Fruit Stand


Organic Vegetables

A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check.

Examples of Vegetables : 

  • Leafy green – lettuce, spinach and silverbeet.

  • Cruciferous – cabbage, cauliflower, Brussels sprouts and broccoli.

  • Marrow – pumpkin, cucumber and zucchini.

  • Root – potato, sweet potato and yam.

  • Edible plant stem – celery and asparagus.

  • Allium – onion, garlic and shallot.


Whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.

Examples of Grains: Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group.

Varieties of Grain

Carbohydrates (Fats/Oils)

Colorful Pasta

Carbohydrates are your body's main source of energy: They help fuel your brain, kidneys, heart muscles, and central nervous system. For instance, fiber is a carbohydrate that aids in digestion, helps you feel full, and keeps blood cholesterol levels in check.

Examples of Carbohydrates: Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.

Sun Snaps

Our Sun Snaps nutritious cookie bars contain all of the balanced diet food groups. These cookie bars are cooked to perfection and filled with healthy nutrients. All natural peanut butter, chia seeds and cacao nibs are just a few of the ingredients that will fill your body with the vitamins and flavor it craves (See the Nutrition Label under INFO at the top).


Ingredients: Seedless raisins, cashews (cottonseed oil, sea salt), peanut butter (peanuts), banana, oat flour (oats), rolled oats (oats), honey, brown sugar, eggs, molasses, cacao nibs (certified organic raw cacoa), chia seeds. Contains: Egg, nuts (peanuts, cashews).

- Health Success -

*Health Shakes not available at this time.

Health & Fitness are key elements to overall success in life.

They provide the life sustaining components, such as energy and brain function, needed to maximize goal oriented results.

Our online digital products and information supply the necessary ingredients to help you achieve success in your healthy lifestyle journey.

See information links below.

Info links
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