By Grace Mosgeller Licensed Esthetician, Massage
Therapist & Spa Owner
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ABOUT THE AUTHOR
Grace Mosgeller is the founder
of FaceFitnez, a complete neck
and face exercise program that
shows women over 45 how to
lift their faces with exercise.
Grace is a Spa Owner, licensed
esthetician, certified massage
therapist, certified life coach,
martial art black belt and a life learner of all things natural and
organic that nurture mind, body and spirit.
Grace's Blog
Graces Spa in Evergreen Colorado
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WELCOME!
As a spa owner and esthetician I see women all day long whose
biggest beauty complaint is they don’t like looking older and many
of them will do almost anything to look as young as they can. The
women I’ve seen seem to approach looking younger from 4
different points of view:
They either will spent staggering amounts of money on expensive
skin care treatments & products, facial filler, Botox and cosmetic
surgery,
or
They want a natural and organic approach to looking younger …
and will put forth the time, money and effort to make that happen,
or
They do not know what can be to to make their faces look younger.
or
They feel looking younger is not for them and do nothing about
their looks.
-or
They fall somewhere in-between the above statements.
Across the board, every single one of them wanted to know how to
lift their necks and faces without having to have surgery. They want
a NATURAL & ORGANIC approach to look wonderful as they age.
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About 3 years ago I was surfing the web, looking for natural ways to
look younger. I saw a video about how to smooth out neck rings with
exercise. I thought it was really cute, but how could it possibly work?
As I followed that surfing wave, I came across so many before and
after pictures of women who had successfully lifted their faces with
facial exercise. I saw women in their 60’s to 80’s who definitely
looked 50ish.
As I read further, I found that facial muscle, ligament and bone
respond to exercise just like on the body and most facial muscles
attach directly to the skin…. so that when facial muscles build and
lift, the skin and its associated tissues lift as well!!! OMG! I knew
then that facial exercise was an excellent natural way to look
younger .
I immediately went into complete research mode ( I come from a
family of Phd engineers so its easy for me to become nerdy and
technical) and found out as much as I could about facial anatomy &
physiology. I invested in every viable facial exercise program I could
find, and filtered though them, picking and choosing the most
effective exercises, and pulling from my extensive anatomy &
physiology knowledge of muscles and skin, made up many of my
own.
FaceFitnez can solve the facial aging problem of lost volume and
deep wrinkles, but this route is not for everyone. Lifting your face &
looking younger with exercise is NOT a quick fix. To get the amazing
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organic & natural results you will have to put in consistent effort and
add FaceFitnez to your daily lifestyle routine.
Just like on the body, facial muscles respond to exercise …..they can
build, firm, lift and take the skin with it! A most awesome way to BE
young, LOOK young and FEEL young.
However, just like on the body, facial exercise takes time, and
dedication to experience the amazing results possible. So, if you are
willing to put in the time and effort, I am willing to show you how to
do the exercises and how you can add them to your daily routines. I
will also, provide you with complete FaceFitnez workouts and coach
you to succeed.
HERE’S WHAT YOU NEED TO KNOW
• The Biggest Mistake You Should Avoid
• How to Prepare for FaceFitnez: Instructions for beginners who are
just learning HOW to do the exercises
• Why my Facial Muscle Map, Feel My Face & Photo Progress Test
can help you lift your face organically and naturally.
• How often and how many repetitions are recommended for your
age
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• How to navigate around Fillers, Botox and what to do if you’ve
had or are planning to have a face lift
• How to learn FaceFitnez Facial Exercise
• FAQ answers
GETTING STARTED …
I wrote this FREE e-book because I want to share with you the
knowledge you need to know get the best results from FaceFitnez
facial exercise programs.. I want to share with you natural and
organic secrets about how to look and feel younger, healthier and
more beautiful naturally. that took me years to uncover.
I am an expert esthetician and massage therapist. I know how to
build and relax muscles, AND I know how to “youthen-ize “skin. I see
other facial exercise videos and programs out there, that leave out
key bits of information that you need to make the most out of these
amazing natural& organic face lift techniques.
In this report I’m sharing with you the fruits of my knowledge so
you’ll have everything you need to know to get started
“youthen-izing” your face, your neck and your skin.
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THE BIGGEST MISTAKES YOU CAN MAKE:
1: Disregarding the content in these FREE pages
I get it, You downloaded this “e-book” for free. I’ve downloaded
quite a few free reports in my day. Most of them then to be full of
“fluff” with not real actionable content to help.
….well, what if it did not have to be that way?
Sure, I have workouts and products you can pay me for and I will
suggest for you. I am in business and need to earn a living. But
what if you really did get everything you needed to make FaceFitnez
facial exercise work for you right here, right now?
Don’t be like most people and and only value and take action on
information if you’ve paid for it.
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2: Not believing Facial Exercise Works … because it does:
Age 54
6 Months Age 56
1 year after FaceFitnez
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MY PROMISE TO YOU
The biggest core distinction that has allowed me to grow my
businesses has to do with my relationship with time. The older I get,
the more value I put on time. The more I value my time, the more I
focus my energy on what gives me the most pleasure, joy and
results.
I value my time, and I value yours. Even thought this report is long, I
promise that everything in it is for YOU, not for me. I commit myself
to providing the best, actionable information you can use right now
to help you to get the most out of FaceFitnez and start getting the
amazing organic facelifting results that are possible.
At the end of the day…. all that I’ve written here are just words. They
are my ideas, my thoughts and only you can decide if this
information is something that is in alignment with how you think and
feel and want to act on. So my message to to you is: In short, do
whatever you want!
HOW TO PREPARE FOR FACEFITNEZ
WORKOUTS:
Those of us who run, go to a gym or a workout class have special
clothes and shoes so we are in comfort during out workout.
FaceFitnez facial exercising can be done almost anywhere at any
time without special preparation.
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There are, however a few considerations:
• We will be using our fingers as "barbells" to create muscle
resistance so we can 'BUILD" our face. Techniques to relax and
tone our muscles will also be demonstrated.
• Since your fingers and hands will be all over your face, please
wash them before class.
• You can perform FaceFitnez when wearing minimal facial makeup
as long as your fingers do not slip and slide. For those who wear
heavy, cover up makeup or for those who are prone to acne,
cleansing your skin and applying a light, non slippery moisturizer
before class is recommended. Your favorite anti-aging serum is
awesome as long as it has just a little slip. A light coating of a
Vitamin E capsule often does the trick.
• For those who have long fingernails FaceFitnez will be tricky but
doable. Focus on placing the pads of your fingertips on your skin.
For the amazing cheek exercises you may have a hard time not
poking the inside of your mouth. I recommend trying the fingersin-your-mouth exercises, and if there is too much of a problem for
you, then do the cheek exercises we have that are done on your
face. Use the heels of your hands to provide strong resistance. The
cheek area is very important to build. ... and building muscle
comes from using the greatest resistance.
• Have a facial tissue handy. Sometimes, especially with the cheek
exercises, the fingers slip. The tissue provides nice traction.
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• Some of the most effective exercises for the cheeks and mouth
require finger placement inside the mouth. You can wear gloves if
you’d like, personally I just use my naked fingers.
• Make sure your neck and décolleté are free and clear of clothing
and jewelry. You will be placing your hands on your upper chest
for resistance with our neck firming and tightening exercises.
The facial muscle map below is important to you so that you can
visualize individual muscles to contract and exercise with confidence
You can also see how interconnected the muscles are and why that it
is important to exercise your entire face to get a youthful lifted look.
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FEEL MY FACE PROGRESS TEST
Do this Feel My Face test to track your progress and keep you
motivated. . In the beginning it is difficult to see improvements, but ,
if you do this test, your face will feel tighter, & firmer after 2-3 weeks
of consistent FaceFitnez
Please do on day 1 of your training and again on Day 14 and day 28
• Take a “before” photo of your face and keep it somewhere handy.
Then in 2 weeks and once a month afterward, take “progress”
photos. Sometimes improvements are really subtle to notice
without referring to a progress photo.
• Feel your forehead with your fingers in a circular motion and
notice how much the skin gives
• Check the firmness of your lower eyelid by lightly pinching and
rolling the skin and check for thickness and firmness
• Notice how the sides of your nose feels...how much fullness is
there?
• Check the thickness of your cheeks by gently pinching the skin.
• Feel how firm your upper lip is by running your fingers over your
top lip
• Pinch the skin of your neck and feel for elasticity and fullness
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• On your upper chest, just below the collar bone, check for the
amount of play in the skin by moving the skin in a slow circular
motion
If you are good at remembering how your face and neck feels 2
weeks from now you are done! However, I strongly recommend you
write down what you notice so that when you re-do this touch test at
the end of week 2 you will not be second guessing yourself!
You are building more than muscle, you are also remodeling skin
and bone. At this 2 week mark many FaceFitters notice firmer
cheeks, and jaw-line.
At about 3 months, you will start to notice some real changes.
Keeping determined, disciplined and coming to class will produce
dramatic results within a year. It seems like a long time, but
remember...unless you die ( I hope not) your face is going to change
anyhow in a year. Why not have it look really awesome instead of
older????
HOW OFTEN AND HOW MANY REPETITIONS TO
DO
Unlike most other facial exercise programs out there, FaceFitnez can
be a fairly aggressive fitness routine for the face. This is because to
get the very best results we will be using our fingers and palms as
“facial barbells” to engage EVERY FIBER in your facial muscles. By
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using your fingers, & palms to create the strongest amount of
resistance, you get the best build and lift…. and the most dramatic
results.
Some may question the aggressiveness of the exercises, especially
for the eye area. Yes, the skin on the face appears delicate, but,
remember when wounded, the skin goes into repair mode and
makes more …. collagen! This is the entire premise around
professional skin rejuvenation treatments like microdermabrasion,
chemical peels, micro needling & laser resurfacing. Each treatment
creates a controlled wounding which in turn stimulates your body to
repair and make more collagen!
Some of the exercises in FaceFitnez will definitely stretch the skin. …
and depending upon the age and health levels of the individual the
skin will bounce back quickly….and make new collagen at the same
time….In my book that is a good deal…you can get a natural &
organic face lift AND natural skin rejuvenation…..just by being
consistent with FaceFitnez.
Not everyone will need to go full force on their face. Depending
upon your age, whether or not you’ve reached menopause, or if you
are an elite athlete or body builder how often to do FaceFitnez and
how many reps will vary:
Here are my FaceFitnez Workout Routine recommendations:
You do want your face to feel slightly sore after each workout,
especially those who want a dramatic change in their facial
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features…So, if you feel your facial muscles want more, feel free to
either add in “sets” of the recommended number or amounts, or,
add more repetitions of each exercise.
After your workout, be sure to gentle and rapidly massage your
entire face…to help reset muscle physiology.
Body Builders: Because body builders strive for very very low body
fat ratios, their faces can sometime appear gaunt, tired and fallen.
By adding FaceFitnez into your workout routine ( more on that later)
or to your day, you can effectively build muscle in your face
I recommend at least 3-4 days per week with aggressive, focused
facial contractions. Making sure you hit all the muscle groups of the
face, start with 50-100 repetitions per exercise. You can always break
the exercises into “sets” . For example 4 sets of 25 repetitions or 2
sets of 50, or 3 sets of 33.
After 2 months of training your face go ahead and change up the
routine by adding in other targeted exercises, varying the speed etc.
Soon, FaceFitnez will produce Face&Body workout routines to keep
your facial muscles guessing! Be sure to open future emails from
me, so you can take advantage of useful information and new videos
when they are produced.
Ages 20-35: FaceFitnez can be PREVENTATIVE. Women who add
FaceFitnez to their lifestyle habits when their face is still young and
firm, tend to keep their faces firmed and lifted as long as they
continue to exercise their faces. . I recommend they do a complete
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FaceFitnez Workout 2-3 times per week. Do 25-50 repetitions of
each exercise.
This age group does not need to apply excessive resistance or
repetitions unless they want to make a dramatic change in their
facial features.
Ages 45 and younger or someone who has not yet gone into
menopause. This group of women will need to step up the
frequency of doing FaceFitnez Workouts to a solid 3, possibly 4
times per week. 25-50 repetitions each.
This age group will want to focus on good resistance and solid
contractions of the muscles.
Ages 46 and over or someone who has gone into menopause:
This age group who is just beginning to do FaceFitnez will need to
be more aggressive and very patient with their progress.
Unfortunately, yes, we are older , (I’m headed right for 60 as I write
this for you ) and our bodies respond to exercise much slower. …
and we need more time for recovery.
Do 50-100 repetitions or more in each area, making really sure you
really feel muscle burn. Do entire FaceFitnez workouts a solid 5
times per week. I would not recommend doing 6 unless you are
totally driven. But for all age groups, 1 day off per week is necessary.
Special for Menopausal Years: In the 2 years post menopause,
women can loose up to 20% of their bone density. This bone density
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loss show on our face as volume loss around the eye sockets, jawline
and around the mouth.
To offset this volume loss, be sure to add facial tappotment at least 3
times per week or more, to build bone density.
Faces with Fillers & Facelifts
If you’ve got botox and filler in your face already and want to
FaceFitnez you have 2 facial exercise options .
1. You can abandon the medi spa injections completely and
just do FACEFITNEZ,
-or
2. You can lift, firm and enhance the areas of your face the
injections miss with facial exercise and keep your beautiful
Botox and filler results.
( typically the lower face, mouth and neck)
• If you’ve had a face lift, or are considering having one your only
caution is to wait 6 months or as long as your surgeon advises,
after your surgery to begin facial exercise. Remember, most
facelifts need to “re-lifted” every 5-10 years. By adding FaceFitnez
to your self care routine, it is possible to postpone, or eliminate
the need for another face lift
• For those of you who want to abandon Botox and filler injections
completely, simply start doing complete FaceFitnez workouts.
Because circulation and metabolism is sped up with facial exercise
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the effects of Botox and filler can diminish more rapidly than if you
did not do the facial exercise. You might find hard to contract the
Botox injected area at first, but keep trying and soon you’ll regain
the use of your muscles.
• For those who love their Botox and filler and want to keep up the
look, you’ll want to exercise your face where you have NO
enhancements. This is because you face is STILL aging and the
lower part of the face and neck can begin to look saggy, and
floppy.and maybe your lip area is weakened and with lines. There
is absolutely no reason why you can not exercise the areas where
facial injections are not.
FAQ ANSWERS
Q: What if I've had cosmetic surgery?
If you have had cosmetic surgery already and see a need for
more, FaceFitnez is for you.
When you continue to lift and stretch the skin surgically, without a
supple foundation for the skin to lay on, you can develop a frozen
and brittle look.
Fat replacement and cosmetic fillers can been used by surgeons and
aesthetic injectionists...with the risks of unnatural placement,
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With FaceFitnez, you can train & build your muscles and keep your
youthful look with out going back for more surgery or injections ...
exercise works on your face, just like it does on your body
Q: What about Botox, Dysport?
FaceFitnez works to relax muscles as well as to keep them firmed
and toned. If you have had Botox injections, you will not be able to
contract the muscle until the toxin has worn off. You have 2 choices with FaceFitnez. You can exercise the muscles
that have been paralyzed so that when the Botox has worn off, you
will be able to immediately engage the muscle and build it back up.
Alternatively, I have several students who do both FaceFitnez and
Botox because they like the immediate effect of Botox, and they love
the firm, lifted and youthful look the rest of their face gets with
FaceFitnez. In this case, simply avoid contraction of the muscles that
have injected with Botox.
Q: What about cosmetic fillers or fat implants?
The exercise routine can be modified to work around any filler or fat
implants you may have. Depending upon your age and filler/implant
placement, consistent FaceFitnez training may alleviate the need for
a "refill".
If you have fillers or implants, and want to do FaceFitnez,please
watch my Faces With Fillers Video inside the Organic Face Lift
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Q: How long will I have to do the exercises?
You should continue to do FaceFitnez exercises as long as you want
firm, lifted, youthful skin. Just like any other natural anti-aging or self
care practice, (fitness, clean eating, positive self
talk) FaceFitnez should become part of your daily routine.
Q: What about the quality of my skin?
With FaceFitnez, the quality of your skin will improve. This is
because FaceFitnez promotes faster skin cell turnover,and
increased oxygen and circulation. Internal nutrients from your
healthy diet and external nutrients from quality, corrective serums
reach the cells creating healthy, youthful skin!
You can always schedule a private Skype session with me to learn
exactly what YOUR skin needs.
How often do I work the exercises?
Like any other health, exercise or anti-aging program, the best
results come from consistency & focus. It is recommended to do
facial exercise 3-5 times per week depending upon age. The “Facial
Exercise Party” is a fun and easy way to get your workouts in.
Find out about the "Party" Here.
Q: Do I have to do all the exercises?
It is the combination of exercises that gives the elegant, sexy,
sculpted, even build to the face. Because facial muscles are
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interconnected, if you spot build the face, you run the risk of
overbuilding in one area leaving key muscles to atrophy, and not
support the overall upward lift that contributes to a firm, sculpted,
lifted face and neck.
Q: We use our face muscles daily, isn't that enough?
One might think so, but that is not the case. When making a facial
expression, only a portion of the muscle is used. Over time, the nonuse of the rest of the muscle will result in a loss of tone and atrophy.
When muscle tone is lost, bone and connective tissue (collagen &
elastin) is soon to follow. Flattening of the cheeks, hollowing of eye,
facial folds and drapes are unmistakable signs of lost muscle and
bone. Regular FaceFitnez training works the muscles to correct and
counter act loss of muscle tone and bone loss. Q: Could I get MORE wrinkles with FaceFitnez?
NO. As we age and subject ourselves to poor eating habits and
environmental toxins, our skin looses it vitality and resiliency. When
making facial expressions as we live life and age, lost vitality of the
skin enables wrinkles and lines to form. The wrinkles and lines will
fade as you work the exercises. NEW revitalized, stronger skin cells
will be replacing old tired skin cells as they are layered over
stronger, firmer, and lifted facial muscles. This is very true for the
delicate eye area as well. Do not be concerned.
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Q: How fast will I achieve results?
You can see and feel obvious improvements after two weeks of
dedicated training.
In another 3 months, people will start to tell you how good you look.
Within 6-9 months you can look 5-10 years younger than you were
before.
One year from now people may start to ask you, "What are you
doing to look so youthful?"
That being said, results are also the result of the commitment you
make to yourself. A lazy inconsistent effort will produce no results. A
solid consistent effort with this complete program WILL produce
incredible results.
Focus on being truly committed to your goals and DECIDE to make
it work. Commit to be the person you want to be in this and every
area of your life and then take action!
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YOUR NEXT STEPS
1. Learn How to do Facial Exercise
You’ll first want to learn HOW to do
each exercise. I’ve put together the
Organic Face Lift Video Tutorial
Package that you download for only
$47.
FIND OUT MORE ABOUT THE
ORGANIC FACE LIFT
HERE
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2. Do FaceFitnez face & neck
exercising regularly and
consistently.
This IS EXERCISE! To get results,
you have to do FaceFitnez face and
neck exercises regularly and
consistently.
As women, we are drawn in Soooo
many directions because most of us
are amazing caretakers. We love to
be sure our family , work and home
life is running smoothly and
everyone is happy.
That is why I came up with the
Facial Exercise Party. The Facial
exercise party is a collection of full
face and neck audio workouts. They
are fun and fast paced and designed so all you have to do is follow
along.
FIND OUT ABOUT THE FACIAL EXERCISE PARTY
HERE
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Here’s a few suggestions to help integrate FaceFitnez into your
day:
These first 4 suggestions can be done from memory or by listening
to one of my audio workout routines.
1). Do Facefitnez in bed … either before you go to sleep or before
you get out of bed and start your day.
2). Do FaceFitnez as part of your morning or evening beauty ritual
3) Take a brisk walk or sit at your desk, and listen to FaceFitnez Audio
4) Sit on an exercise ball or on a stationary bike and follow along to
the Facial Exercise Party
5) After you have memorized an entire FaceFitnez routine, you can
do them 1-handed while driving in your car… Be sure to keep your
eyes open and on the road and your hands ready to grab the wheel
if needed. No need to crash your car on your quest for a youthful
face!
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FINAL THOUGHTS AS YOU MOVE FORWARD
Its expensive to be a woman. The Huffington post reported that in
2012 women spent over $426 Billion a year on beauty products. The
American Society for Aesthetic Plastic Surgery reported a people are
spending staggering $12Billion on cosmetic procedures.
With the health & beauty industry spreading the word of how to look
and feel younger, healthier and more beautiful, women over 45
definitely are healthier and look so much better than their mothers
did at the same age. YEA!!!
I think & feel that it is entirely possible to avoid spending large
amounts of money on elective beauty procedures and overly
expensive skin care products and still look and feel fabulous.
Thanks for reading this guide! Now go forward and add FaceFitnez
into your life and watch your face grow younger looking each year
instead of older!
Best,
Grace Mosgeller
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P.S.
A Quick Favor …
If you have enjoyed this guide and know of someone who would
love access to this information, please feel free to share this report
with them. I would so appreciate your help in spreading the word!
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