DISCLAIMER

All Rights Reserved Copyright © 2018 and beyond – Joe Lo Fitness

LLC. All rights are reserved. You may not distribute this report in any way.
You may not sell it, or reprint any part of it without written consent from
the author, except for the inclusion of brief quotations in a review. 



Disclaimer 

The information presented in this work is by no way intended as medical
advice or as a substitute for medical counseling. The information should
be used in conjunction with the guidance and care of your physician. 



Consult your physician before beginning this program as you would with
any exercise and nutrition program. If you choose not to obtain the 

consent of your physician and/or work with your physician throughout the
duration of your time using the recommendations in the program, you are
agreeing to accept full responsibility for your actions. 



By continuing with the program you recognize that despite all 

precautions on the part of Joe Lo Fitness LLC, there are risks of injury or
illness which can occur because of your use of the aforementioned 

information and you expressly assume such risks and waive, relinquish
and release any claim which you may have against Joe Lo Fitness 

Fitness, or its affiliates as a result of any future physical injury or illness
incurred in connection with, or as a result of, the use or misuse of the 

program.

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 ANABOLIC PRIMING: POSTURE RESTORE

Boost Testosterone and Look 2 inches Taller




Power Posing



Strike a power pose and hold it... hold it... and hold it some more, you
handsome devil.



Doing so will jolt your testosterone levels 20% in the next two minutes.

Here’s the deal...



Body language affects testosterone levels.



One study published by Harvard University and Columbia University
shows participants who demonstrated high power-poses had heightened
testosterone levels compared to the low-power posers.



Here’s what the poses look like...


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The subjects held the pose for two minutes long.



Salivary testosterone levels were tested after the two minutes and here’s
what the researchers found...



High power poses increased testosterone levels 20%.



At the same time, cortisol (the stress hormone shown to lower t-levels),
dropped 25%.



Talk about a win-win.



The low-power posing group experienced a drop in testosterone levels
by 10%... While cortisol increased by 15% (not good).



The results show body language can signal your brain and hormones to
follow suit.



So if you want to be a high-powered man with 20% more testosterone
compared to the next guy, it’s time to start power-posing.



When it comes down to it, high-power poses are more relaxed, open,
confident and assertive, while low-power poses are hunched, closed,
and timid. 



Think about a person in your life who you admire...



The individual who, no matter what setting they’re in, just dominates the
run. 




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Does he/she use high-power body language or low-power body lan-
guage?



I think it’s safe to say that they wouldn’t be caught dead in a low-power
pose.



Moral of the story... if you want to look and feel alpha, you’ve got to 

emanate an alpha presence.



And that’s exactly what we’re going to go over in this guide—high-power,
alpha poses that boost testosterone and give you higher status among
your peers.... No matter what setting you’re in. 



Before we jump into these power-poses, I want to leave you with a quote
from social psychologist, author, and lecturer, Amy Cuddy.



“Our bodies change our minds... and our minds change our behavior...
and our behavior changes our outcomes.”



In other words, using body language that conveys high power, happi-
ness, and success, will, in turn, result in feeling powerful, happy, and suc-
cessful—which, ultimately, results in behavior that makes you more pow-
erful, happier, and more successful.



Before we jump into the high-power poses, let’s quickly go over the dos
and don’ts of posture restore. 



During any social interaction, there are a number of small body-language
signals you must avoid if you want to dominate the room. Likewise, there
are a few key body-language signals you must convey each and every
time you’re in a social setting where you want to transmit power. 


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Posture Restore DON’Ts

- Touch and/or rub your neck

- Look down or off into space or at your phone

- Cross your legs (for the men)

- Cross your arms

- Sway from side to side

- Play with your hair

- Play with your facial hair

- Slouch



Posture Restore DO’s

- Keep your head up

- Chest out naturally, shoulders back

- Keep eye contact

- Sit up straight



Following these rules alone will put you in a position to take control of
any room or social interaction with dominant “anabolic” posture. 



If you really want to set yourself up for success, however, preparation be-
gins before you even walk into the room... 



If you’re anxious, unhappy, or unconfident before you step foot into a par-
ticular setting, it’s going to be increasingly difficult to stick to these rules.
In the next section, we’ll go over a very simple, but effective, two-minute
hack you can perform right before you walk into any room you want to
lead, command, or influence.








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Two Minute Power Pose Hack




To perform this hack, all you’ll need are two minutes, your body, and
some privacy. This can be performed in an elevator, a bathroom, or any
other unoccupied, private room (get your mind out of the gutter!).



You’ll do this for two minutes, right before you walk into a given social set-
ting (the club, the bar, an interview, a meeting, work, etc.).



Simply get into one of these four alpha-presence power poses... that’s
it!Personally, I prefer A or B, but C works just as well. If two minutes is
too long to sit in one pose, alternate between two of them.
















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6 Simple Movements To Strengthen Your Core, Back,
and Spine



Hip Thrusts

To strengthen you core muscles, lower back and buttocks, try this 

exercise. 



Lie on your back with your knees bent and with your arms flat on the
floor on either side of you. 



Rotating your pelvis and tailbone down, tighten your core muscles and
push your lower back into the floor. 



Holding this position, slowly lift your midsection off the ground, using your
legs, arms and shoulders to balance. 



Hold in an elevated position for 10 seconds, and slowly lower to starting
position, relaxing the core muscles. Repeat 6 times.


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Plank

Lie facedown on the floor with feet together and forearms on the ground. 



Tighten abs in and glutes. 



Lift your entire body off the ground until it forms a straight line from head
to toe, resting on forearms and toes. Hold this for 30 seconds or more. 



Slowly return body to the ground, keeping chin tucked and back flat. Do
not lose form at the top of the movement.




Superman Exercise

Lie facedown on floor with arms in
front of body, palms toward the
ground. 



Draw belly in, tighten glutes, and
pinch shoulder blades together. 



At the same time, lift arms, chest, and
legs off the floor. Hold for 5 

seconds. Slowly return to ground,
keeping chin tucked. Repeat 5 times


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Bird Dog

Balance on hands and knees. 



Lift right leg and left arm, extending right leg to the rear and reaching 

forward with left arm. Hold for 5 seconds. 



Repeat with opposite arm and leg.


Hip Crossover Stretch


Lie face up on the floor with your knees bent and about shoulder width
apart.



Cross your right ankle over your left knee.



Use your hands to slowly pull your right knee toward your left shoulder.



Hold this position for 30 seconds. You should feel a stretch in your hips
and buttocks. Repeat the above three times on each side.


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Diaphragmatic Breathing

Our natural breathing pattern is diaphragmatic breathing, which occurs
deep in your abdomen rather than in your chest. 



The muscles you use for diaphragmatic breathing are the same muscles
used for our core stabilizing. Those muscles include the diaphragm itself
and the transverse abdominis that keeps pelvic-lumbar alignment, while
also supporting the upper torso and spine.






Use these posture improving strategies and posture positions to increase
testosterone levels and to improve and strengthen your spine, neck, and
core. Also, be sure to reference back to the Tension Release manual for
spot specific joint soothing as painful joints can affect your posture as
well.



Your friend and coach,
Joe


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Foot rotations

Stand with one foot aligned at a 90 degree angle.



Slowly rotate your foot from the 

ankle clockwise and then 

counter-clockwise for 15-seconds per direction. Do same for both feet.



“Writing the alphabet”

Similar as to how you perform the foot rotations above, spell out every 

letter of the alphabet per foot. This takes a bit longer than the previous
two, however, it does soothe tension and prepare you for additional
strength exercises.



For Strengthening The Ankle:




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Single leg stance

- Stand in place, foot flat on the floor. 

- Lift opposing leg and stand still for 30 seconds

- Switch legs and repeat











Heel raises

- Start flat on your feet

- Raise up on toes on both feet

- perform 20-30 repetitions slowly & controlled











Point and flex

- similar to the ankle pumps, however do not “pump...” 



Instead, point, flex, and hold for 30-seconds per ankle.


Knee Workout



Warm up:



Mini squats

PRECAUTION: Stop this exercise if it hurts your knees.




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- Hold onto a counter, table, or wall for support.

- Stand straight with feet directly under your hips.

- Turn your feet slightly outward.

- Slowly bend knees to lower your body 2-3 in. 

- With your feet flat on the floor do little squats.

Do not bend your knees below a 90-degree angle. 



- Hold for a count of 5.

- Repeat 5 times









Alternating Hamstring Curls



- Place your hands onto a wall.

- Facing the wall, slowly curl one leg up.



Perform 10-20 reps slowly before switching to the other leg.







For Strengthening The Knee:



Seated knee extension

- Sit on a chair



With one leg at a time lift your leg straight bringing knee just before full
extension




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- Perform 10 repetitions per side, slowly.





Supine knee extension

Slide your heel away from your 

bottom to straighten your leg. 



Go as far as feels comfortable and try to straighten your leg at the 

bottom by pushing you knee down 

towards the ground. 



- Return to the start position.



















Hip Workout



Warm up: 



Hip circles on back

Sit on the floor with your legs extended in front of you. 



Lift your legs, keeping them straight and 

together, and lean back onto your forearms. 


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Brace your core and make circles with your legs. Pause, then repeat in
the opposite 

direction. 15 seconds per direction.







Alternating Knee Lifts

Engage your abs and keep your spine neutral as you lift your feet off the
floor. 



Keep your back muscles engaged and shoulders down as you lift one
knee 

towards your chest, then lower and lift the other knee. 



Perform 10-20 repetitions per leg.







For Strengthening The Hips:



Seated knee extension

Lay on your side. Your under-arm should be bent under your head/neck
for support. The other hand, on the 

outside of the hip for support. 



Torso should be straight down to your knees. Your knees bent with your
legs at a 45 degree angle, feet together.



While keeping your torso and feet stationary. Spread your knees as far
apart as you can. Return knees to starting position.


15


Repeat exercise for 10-20 reps per side





Standing side leg lift

Stand holding firmly onto a chair, rail, or wall and slowly lift leg to the
side, one leg at a time.



Repeat exercise for 10-20 reps per side











Shoulder Workout



Warm up: 



Shoulder circles

With shoulders relaxed and arms resting loosely at your sides (or in your
lap if you're seated), gently roll your shoulders forward, up, back, and
down.



Reverse direction. You can do this exercise alternating shoulders or both
at the same time.



For Strengthening The Shoulders:



Standing V-raise

Grab a 5-to 8-pound dumbbell in each hand and stand with your feet

16
shoulder-width apart, arms at your sides (A). 



With arms straight but not locked, raise the weights in a V shape until
your arms are parallel to the floor (B). 



Hold for 1 second, then return to start. Do 12 to 15 reps. 







Pre Bed Routine That Soothes Joint Pain



Move Your Joints

Your joints are meant to move, so the exercises in the previous section
are great before bed. Because the more you keep them immobile, the
stiffer and more painful they’ll become. Which only disrupts your sleep,
causing you to wake up in pain. 



Stay as active as you can and do stretches intended to maintain strength
and range of motion in your joints as prescribed in the previous section.



Use Pillows Strategically

Where and what type of pillows you use when sleeping is important. If
you have neck (cervical) pain, use a standard pillow that’s firm but not
too high. For hip or knee pain, try a wedge pillow next to you or a small
pillow placed between your knees.



Have a set sleep routine

Get into a routine that encourages restful and deep sleep. Joint pain at
night can affect your ability to sleep. However, it will be easier to avoid if
you practice good sleeping habits. For example:


17


* Going to bed and waking up at the same time each day

* Reducing alcohol use before bed

* Avoiding prolonged use of sleeping pills

* Not looking at computer, phone or TV screen two hours before bed

* Keep your bedroom cool

* Minimize distraction in your bedroom, by making it ONLY for sleep





Reduce Tension

Shrink the physical toll stress has on your body by spending the last hour
or 30-minutes of your evening in prayer, gratitude journaling, positive
thinking, reading, or other light activities that reduce the stress of the day.
You want your cortisol levels as low as possible before bed to prevent
painful inflammation.



(Bonus) Want to Boost Testosterone and increase muscle gains while
you sleep? Check out Anabolic Sleeping



Following the routines in this guide will help you relieve your joints and
soothe tension throughout your body. 



Be sure to follow daily practices of stress free/stress reducing activities to
also release the tension that comes with every day stress. Tension which
can take place in your head, neck, and even cause body aches. 



Sleep well. Reduce stress. Perform the movements in this guide and feel
your body release itself of pain. 



To a pain free body!

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Train HARD and with NO REGRETS!

Joe 























































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