This episode provides instruction for doing two exercise routines:

The Nitric Oxide Dump, created by Dr. Zach Bush, https://www.zachbushmd.com/  and four common balance exercises Val has learned while doing physical therapy.

The Nitric Oxide Dump involves doing 10-20 repetitions of the 4 exercise movements 3 times a day, every day. It will be more effective to wait 2 hours between sets, giving the body time to rebuild the supply of Nitric Oxide. The Nitric Oxide Dump is explained here: https://www.youtube.com/watch?v=PwJCJToQmps

The balance exercises include standing on one foot, placing feet heel to toe, heel and toe lifts, and standing leg lifts to the side. It's recommended to do balancing exercises every other day without going more that two days. Val does balance exercises on even numbered days and rests on the odd days.

Progress from 10-30 seconds on the balancing exercises and 10-30 repetitions on the standing exercises, resting after 10 or 15 repetitions.

Val asks motivational questions, leading the listener to determine if doing these exercises is the right thing to do at this time. She suggests getting pen or pencil and paper and writing down the answers.

If you want to share your story, please email Val at val.bmtcare gmail.com

Val's special message to you: "This is the good news: that where you are now is exactly where you need to be!"

Val's cheer for today: "I will do what I need to do!"