Fitface
-
Hands Free Facial Toning Exercises
Fitface fun with Charlotte & Karen
http://www.youtube.com/watch?v=xVCgx9XWg0E
Charlotte Hamilton
Copyright
© 2008, 2011 Charlotte Hamilton.
Published in the United States and UK by Fitface.
All rights reserved
New edition - Exercises only with photographs July 2011
No part of this publication may be reproduced or transmitted in any form or transmitted in any form or by any means, electronic or mechanical, including photocopy, recording or any information storage and retrieval system, without written permission from the author and/or publisher.
eISBN: 978-1-908400-61-1
For bulk order purchases or for other information please visit www.fitfacetoning.com & products on www.fitface.co
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By the same author
In the same series
Fitface - Hands Free Facial Toning Exercises 2010 & 2011
Fitface - The Guide to Fun Facial Toning Exercises 2008
Under the pseudonym Colette Sinclair
MAN HUNT
First published: Sidgwick and Jackson - Pan Macmillan Press 1989
Liability Waiver
Fitface Toning Inc accepts no responsibility or liability for any injury, loss or damage to any party undertaking or performing the facial exercises, stretches or procedures set out within this book and all parties undertake and perform such exercises, movements, stretches and procedures entirely at their own risk.
The reader further acknowledges, agrees and understands that the information here within is for reference and education only and not in any way intended to be a substitute for a physician’s advice, diagnosis or treatment.
For my daughter Brittany whom I love madly
and
Nami
wherever he may be.
With special thanks to:
Captain Peter: he listened and encouraged me to finish.
Coco: she inspired me to continue to tell the world,
“There is another way to look beautiful forever”.
Mummie and Brain Blunden: for editing.
They all made this book possible.
About the Author
Born and raised in England. Charlotte immigrated to California USA in her twenties. There she witnessed firsthand the butchery of a major face-lift to her former partner and vowed never to have a face-lift. Following the breakup of her marriage she returned to England to raise her new baby daughter. Eighteen years later, her daughter suffered a horrendous near fatal accident in which she sustained major facial trauma with 21 fractures to her face. She survived, graduated with an honours’ degree and now lives in Australia. Charlotte returned to live in Florida, USA although currently she resides on the south coast of England.
Charlotte loves to hear from her readers and will endeavour to answer every single e-mail. She invites you to visit her website at www.Fitfacetoning.com and coming soon www.Fitface.co
Contents
FACE EXERCISES
With photographs showing you how to exercise
The Fitface toning rules
Getting started with Fitface toning exercises
Inspirational quotes
Fitface toning training programs
Fitface 3 steps programs
Chapter 2 – Basic Fitface exercise training program
Chapter 3 - Step 1 Anytime Fitface toning program
Chapter 4 - Step 2 Standard Fitface toning program
Chapter 5 - Step 3 Advanced Fitface toning program
Extra Advanced exercises
Contact (Website, Email, Twitter, Blog, YouTube).
Chapter 1 - The Foundations
The Fitface Toning Rules
Essential reading!
Do not perform these exercises if you have ever had any facial surgery, have used any Botox, derma fillers or injectables without first consulting a dermatologist or surgeon (as applicable). Fitface toning exercises are preventative measures to avoid or postpone invasive procedures.
Do not perform Fitface toning exercises for at least 6 months if you have had a laser or chemical peel as your skin will be fragile. Consult with your dermatologist or plastic surgeon as to precisely how many weeks or months it will be until your skin is fully healed.
Do not exercise if you have sunburn, the skin will be tight and fragile. Wait until the natural oils and body’s own hydration returns to your skin.
Do not exercise if you are on pain killers as these can mask any of the warnings signs to stop exercising.
Stop exercising immediately if you feel any pain or twinges.
Stop exercising if your muscles start to quiver. It is a sign that you are doing too much. Relax, there is always tomorrow.
Do not exercise your facial muscles if you feel tired, emotionally upset or if you are hung over because you won’t enjoy it and subconsciously you will remember the negative experience. You can change brain plasticity either negatively or positively. Let the brain record the positive repetitive changes only!
Be especially cautious with the neck exercises, take it very gently and totally avoid them if you experience any discomfort, aches or back problems. Don’t bring your head too far back, if it says “tilt your head”, that’s what it means. It does not mean to thrust your head as far back as humanly possible!
When beginning exercising use a mirror initially, unless specifically stated not to do so. When you become proficient at each of the exercises you will no longer need to look in the mirror, except to ensure that you are continually doing them correctly.
Start slowly; get used to each of the exercises. If you find one too difficult at first, leave it out and come back to it later. Your muscle tone will improve over time and therefore, as with any exercise you will be able to do more, eventually. Remember exercising must be fun as well as good for you.
Remember that frequency is more important than the length of time spent on Fitface toning. Begin with a minimum of 15 minutes every day for the first three months. After that continue with a maintenance program of 3 to 4 times a week.
Remember less is more; do not do more than half an hour of continuous Fitface toning exercises in any one day. However, be sensible; when you are learning, understand that what should take 20 minutes may take an hour!
Begin gently, if you find either the number of repetitions or the length of the hold time too difficult at first, relax. Move on. Over time, you may gradually work up to the required holding time or number of repetitions. If not, it is not the end of the world, just enjoy your routine.
Always relax your shoulders.
Always remember to breathe.
Maintain a healthy well rounded program adding in a couple of extra exercises for problem areas in addition to the basic routine. Just as you don’t work exclusively on one muscle at the gym, you work the whole body; work your whole face with Fitface toning. The exercises are designed to be mixed and matched. Do not concentrate on just your problem areas or only a few exercises. IT WON’T WORK and this is the biggest mistake most people make.
Eventually learn a Fitface toning routine by heart so that you can perform it anywhere, even watching television or in the tub (bath)!
Remember this for later. If on the first day, or the second day, or whenever you try Fitface toning and your muscles become sore, stop. Do not over do it. Come back. Try again. Start over. It is only natural that when you move muscles that have not been used much before, that once stretched they will feel sore. Soon they will rebuild and become stronger, tighter than ever before.
Getting started with Fitface facial toning exercises
What will you need most?
Your ambition!
Change
For most of us starting something new is both scary and exciting. We all react differently to change. Some people fail at the first anxious thought of change, resist and never even get started. Others try with a running start but fall at the first hurdle and just give up! Then there are those who rise to the challenge, grasp hold of their mindset and approach change with vigor embracing the possibilities! The majority of people’s attitude to change is to fall somewhere between the two extremes. The only way I can support you through your learning curve is to state that if you don’t try, you are guaranteed to fail. Remember this and you are halfway there.
Self discipline
The only way that the toning exercises will work for you is if you do them regularly. You must also enjoy them. If you make them fun and easy, they will be! Plan to do them every day for the first three months and then 3 to 4 times per week. Sticking to a routine is always difficult but rewarding. You will not only look better physically but mentally, you will feel better for the achievement. Pat yourself on the back.
Belief
You must believe that the time, commitment, dedication and effort will pay off. Working out doesn’t stop at the neck. Fitface toning works. Reread the pages on all the benefits of facial toning or just think about the possible horrors of surgery.
Motivation
Motivation is the single most important key ingredient of the successful outcome of any new venture you undertake. Encourage yourself, tell yourself you “love” doing Fitface toning exercises and you will. Plan to succeed and you will. Teach your brain to think the right thoughts, ‘you are what you think’, ‘if you think you will, you will, if you think you can’t you won’t’. It’s never too late to start. I have included a few inspirational quotes on a separate page for you to turn to when motivation is needed.
Commitment
Facial exercises are not a quick fix. Immediate change in your appearance is not going to be dramatic. Muscular development doesn’t happen over night, it is a process, it will take time; please don’t give up at the first hurdle. The result of your time, dedication and commitment will have lasting effects.
Dedication
You will need to take 15 or 20 minutes out of everyday to do these exercises for the first 3 months, you will and can find the time if you really want to. Maybe try to fit in some toning while you watch a TV program or wait for the washing to dry, whatever, if you want to find the time you will! Later, why not incorporate Fitface toning into your work out routine or do facial exercises on alternate days instead of bodywork on your ‘off days’.
Concentration
You can learn to move any muscle, it just takes dedication and concentration, tell yourself you can move that muscle and you will, believe, it takes practice. As a child were you not taught to, “Try, try and try again”?
Patience
You will eventually learn the exercises by heart and the routines will only take 15 or 20 minutes, it will not happen over night. It takes time and patience to become proficient. Remember that on the first day you will be exasperated and the routine may end up taking an hour to do just a few exercises. Don’t worry, don’t be concerned. Ultimately, Fitface toning will become second nature to you.
Understanding
Listen to your body, if you think you are doing too much you probably are. If there is any pain or discomfort stop. It’s your body talking to you, listen. It knows best!
Other things you will need:
1. To consult with your physician if you are in any doubt whatsoever about your personal circumstances as to whether or not you should perform Fitface toning.
2. A clean face and neck (no make-up) freshly moisturized.
3. A glass of water.
4. A clock with a second hand.
5. Your hair pulled back away from the face.
6. A mirror, initially on a table.
7. A chair.
You are now ready to begin on improving and toning the already beautiful you. Whatever you need to do to succeed, just do it (as now coined by Nike). If you need to write these inspirational, thought provoking motivational sayings down, buy the posters, memorize these phrases and stick them in your bathroom, do whatever it takes.
Inspirational quotes
My personal favorite is my school motto
Beyond the best, there is a better!
Winners
While most are dreaming of success, winners, wake-up
and work hard to achieve it.
Only number 1 is remembered, don’t settle for second place.
Success
You have to think you can win.
You have to feel you can win.
You have to believe you can win.
You have to know you can win.
You have to be certain - that winning is the only option.
Goals
Have one only.
Be single minded in your approach.
Challenge
Relish the thought of new experiences to stretch yourself