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Before you begin, you will need three wrenches, a cresent wrench, a 9/16″, and a 1/2″ open end wrench, (It is useful to use the cresent wrench to hold one end of a bolt while tightening with the other) and a phillips head (+) screw driver. Please follow these assembly instructions carefully. If you experience any difficulty please call a Bowflex customer service representative and ask for assistance. Unpacking Your Motivator Your Motivator comes in two boxes. One Square box and one long box. See Below Contents of square box. 1 Base Frame 1 Pulley Frame 1 Lower Mast 1 Rear Legs 1 Standing Platform 1 Bench 1 Seat 2 Handgrips 1 Ankle Cuff 1 Parts and bolt bag 1 Training Manual 1 Set of Assembly Instructions See Bolt Bag I.D. and size Guide for Bolt Bag Contents Contents of long box. 1 Main Beam (Seat Rail) 1 Verticle, Rod Box, & Rod Pack Assembly Please check to make sure all parts are included. If you are missing any part, please call a customer service representative at 1-800-269-3539. STEP 1. Have the appropriate bolts ready for the Continue to download »
Owner’s Manual and Fitness Guide Table of Contents Lying 45° Triceps Extension Arm Exercises (continued)Cross Triceps Extension Standing Biceps Curl Seated Biceps Curl 37 Preacher Curl 38 Reverse Tricep Pushdown 38 Standing Biceps Curl with Pulleys 39 Tricep Kickback 39 Lying Biceps Curl 40 Seated Wrist Extension 40 Standing Wrist Curl 41 Reverse Curl 41 Seated Wrist Curl 42 Standing Wrist Extension 42 “Rope” Pushdowns 43 Resisted Dip 43 Abdominal Exercises Reverse Crunch 44 Resisted Reverse Crunch 44 Seated (Resisted) Abdominal Crunch 45 Seated (Resisted) Oblique Abdominal Crunch 45 Ab Crunch with Attachment 46 Trunk Rotation 46 Leg Exercises Leg Extension 47 Lying Leg Extension 47 Squat with Squat Attachment 48 Lunge 48 Ankle Eversion 49 Ankle Inversion 49 Standing Hip Extension 50 Standing Hip Abduction 50 Seated Hip Adduction 51 Seated Hip Abduction 51 Standing Leg Kickback 52 Seated Calf Press 52 Dorsi Flexion 53 Leg Press 53 Standing Calf Press 54 Standing Hip Flexion 54 Wide Squat 55 
Benefits of quitting smoking The best thing a smoker can do for their health is to quit smoking. There are health benefits of quitting for all smokers, regardless of age, sex or length of time that they have been smoking. People who have already developed smoking-related health problems, like heart disease, can still benefit from quitting. For example, compared to continuing smokers, people who quit smoking after having a heart attack reduce their chances of having another heart attack by 50 per cent.1 There are many benefits to quitting, some even occur within hours of stopping smoking. The changes that occur once you have quit show how your body can make an amazing recovery from smoking.1 Beneficial health changes that take place2 Your body begins a series of changes that continue for years. Your heart rate reduces. The carbon monoxide level in your blood reduces dramatically. Your heart attack risk begins to reduce. 
Pick a good time to quit. Avoid times when you will be under a lot of stress, especially holidays. Throw out all cigarettes, ashtrays and lighters from your home and car. Consider changing your daily routine. For example, take a different route to work or school. Drink lots of water, eat a balanced diet and get plenty of sleep and avoid alcohol. Get support. Tell family, friends and coworkers that you are going to quit. Ask that they not smoke around you or leave cigarettes out where you can see them. Maybe even get one of them to quit with you. Be aware that you may not quit on the first try. Most smokers need a few practice runs to quit for good. Be patient, but persistent. Be prepared for difficult situations and side effects. Some may experience depression, 
How to stop smoking: a self-help guide A collectable guide for you to use with your patients s Think positively – concentrate only on the benefits s Take it one day at a time. Reward yourself daily s Ask a friend to stop with you and help each other s Ask your doctor about using nicotine replacement therapy or bupropion (Zyban) to reduce withdrawal symptoms s Call the free NHS smoking helpline on 0800 169 0 169 for information and support s Keep busy, start a new hobby or finish a project s Count the money you save. Treat yourself to something special s Don’t smoke ‘just one’ cigarette – it will set you back NHS smoking helpline 0800 169 0 169 (7am-11pm daily) Corbis Stockmarket This free and friendly service can provide you with an information pack and details of your local NHS stop smoking services. At certain times, senior advisers are available who can talk about your situation and give you advice to stop smoking. It is never easy giving 
