Workbook of Mental, Physical, and Spiritual Exercises

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Workbook of Mental, Physical, & Spiritual Exercises Excerpts From + Additions To Life Begins@Sixty Exercise/Fitness for a Lifetime: A Gift to Ourselves Author Joan Frentz

description

Learn how to live a stronger, longer life and have fun in the process. This workbook makes daily exercise fast, fun and easy.

Transcript of Workbook of Mental, Physical, and Spiritual Exercises

Page 1: Workbook of Mental, Physical, and Spiritual Exercises

Workbook of

Mental, Physical, & Spiritual Exercises

Excerpts From + Additions To

Life Begins@Sixty

Exercise/Fitness for a Lifetime:

A Gift to Ourselves

Author

Joan Frentz

Copyright 2005All rights reserved

Page 2: Workbook of Mental, Physical, and Spiritual Exercises

Joan Frentz Method

Quite often those interested in my exercise class and my

work as a personal trainer ask, “What method of exercise do

you use?” I either go into this long explanation. “Well, my

background is in dance, originally ballet and later modern. I

draw some exercises from yoga, Pilates, balance ball work,

sports therapy exercises, and…”

Or I just sort of smile and say, “It’s called the Frentz

Method.” Of course I would get this blank stare unless they

recognized my last name, FRENTZ.

Well Pilates, Alexander, and Feldenkrais had to start

somewhere!

So, what is the Joan Frentz Method?

Exercise for the whole body, head to toe…and everything in-between.

Be patient, move slowly, and enjoy. Take the “work” out of “workout”

Common sense applies: Older women and exercise results are beyond common, they areextraordinary!

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Intention You becoming your best coach and advocate.

Women Are Writing New Chapters. Never before have women had the possibility, let alone probability, of living as long as they can today. Regardless of your age, you are a new generation of women living longer and capable of becoming and staying physically fit your entire lifetime.

Exercises are divided into three categories:

Mental—to challenge your mind and spirit, and in the process get to know you.

Physical—a sampling of exercises to engage your entire body taking into consideration the three basic fitness elements: aerobic, strength training, and flexibility.

Spiritual—to open and enlighten your mind.

It is one thing to exercise, another to know why. The more important question is, “What do I want to do?” Your answers to the questions in this workbook will open various trails and roads for you to explore in the quest of becoming and staying physically fit for a lifetime.

Options & Opportunities! It is not my intention to present myself as an expert in the medical or health fields other than having participated in extensive hours of classes, workshops, research, teaching, and doing it. This is your journey—with fitness as a lifetime commitment. Ultimately, the responsibility for who you are and what you are is up to you. There are no quick fixes. Knowledge and desire, discipline, and encouragement will get you to take action. Results will be your reward.

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Before starting any exercise or weight-loss program, consult your medical practitioner.

Contents^ ^ ^

Mental, Physical & Spiritual

MentalBody Awareness How you appear to you (How your body appears to you) Have a conversation with yourself Become aware of your body, examine, and analyzeLoving YourselfHow You Would Like to Appear to You.Knowing But Not Owning Your Aches and PainsTake a Look—Personal Survey What is your history? Talk to you about youWho Are Your Role Models?Exercise as a Lifetime Practice When I exercise I need to…; I would like to… Designing Your Program If I Had One More Hour a DayPersonal PledgeGoal SettingYour Ultimate Wish List

PhysicalA Fit FaceNeckFingers

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Exercise Your Eyes Back SaversPosture & Body Alignment Athletic Posture Posture ExercisesThe Three Major Components of an Exercise Program Aerobics Take a Walk Jogging and Running are not for BeginnersStrength Training Vocabulary Free weights or machineFlexibility/StretchingThe Gym or at Home Home Workouts Working out at the Gym/Fitness CenterWhat You EatWater, Water, and More Water When You Exercise

SpiritualBecoming the Spirited Child Again Guided MeditationThe Intuitive YouThe Introduction of Mindful Meditation Mindful Meditation

Wonderful Way to Start off Your Day!Deep Diaphragmatic BreathingWarm-up—Upper Body Arm Stretches Face and Neck Massage Tap, Tap, Tap Wake Up Your BodyCrossoversFinishing Touch – Moment of Relaxation/Meditation

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Thoughts by JoanJust a Thought What When I Exercise Conclusion

MentalExercises for the Mind

Body Awareness

Do You “Know” Your Body? I know when I hurt and when I feel good. When I look into the mirror, I see my face looking back at me. I glance at my hands, at my legs, and when I dare, over my entire body, checking out bruises, the newest veins, wrinkles, and the latest accumulation of fat.

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But when I speak of “knowing” your body, I am referring to something that is beyond what you see or what you believe others see. Do you know how your body feels to your touch? What the back of your head, back, or legs look and feel like? What you look like in profile, your posture, how you hold your head and neck? Have you felt your head or explored how your body feels by touching and running your fingers over it? To develop a successful, lifelong program of physical fitness, you must have personal awareness. Then you can be your own cheerleader and best advocate. As you get to know your own uniqueness, you will become the best judge of what you need to do and what works best for you. Get acquainted with what your body not only looks like but what it feels like to your touch. Become familiar with how your arms, legs, and all your joints move in as many directions as possible. Learn to recognize simple discomforts and where they are coming from. What is important is to be as familiar with yourself as possible. When you look in the mirror, think about your entire body. Even visualize everything inside of you—your bones, heart, muscles, etc.

ExerciseThe following exercises will begin the process of you learning more about you.

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Make the Drawing of the Woman intoHow You Appear to YouUse a pencil, pen, crayon………play!

Describe your feelings. Example: are they sad, happy?______________________________________________________________

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What thoughts come to mind? ______________________________________

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How you appear to you? Make her into how you

look - To you.Use a pencil, pen, crayon………play!

What thoughts come to mind?

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Describe your feelings (sad, happy, etc.)

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Loving yourself

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______________________________________________________________

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Be a Cheerleader/Advocate for You!Get to Know Your Unique Body

Go InsideSit quietly and close your eyes. Take a few deep breaths. “Go inside” and visualize what your body is composed of. Picture in your mind’s eye your skeleton, muscles, the flow of blood through your arteries and veins. Picture your kidneys, liver, lungs—all your organs. See your heart pulsating. Visualize your throat, stomach, intestines, bowel, and reproductive organs—all doing their work for YOU!

What thoughts come to mind? _______________________________

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What are your feelings? _____________________________________

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Stop now and Take the Time to Explore Your Body as Non-Critically as Possible.

Do this exercise first with eyes open, and then with eyes closed.

Run your hands deliberately over your body. Then note:

What thoughts come to mind? _______________________________

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What are your feelings? _____________________________________

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Look in the Mirror and Examine Your Body.

Turn, twist, bend over, lift your arms up, turn halfway around, stand on your toes, move, and dance. Jump, point your toes, flex your feet, play, make faces, smile, frown, extend your jaw, play with your ears, squint your eyes, turn your neck.

Have a Conversation with Yourself

Now, literally talk to yourself, silently or out loud about your body, about how it feels to your touch. Mention all the good things about your body, what you like about your body.

Have a discussion about how you would like your body to appear.

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Check out your muscles and flexibility. Look over alignment. Walk around and notice how you walk. What is your natural gait? Do you swing your arms when you walk? Do you walk with a straight spine?

Can you skip, hop, slide, leap, or jump? Could you do so as a youngster? Would you like to skip and jump today? Just know it is possible.

Have a wonderful conversation with yourself. Have several over a period of time. Say your feelings out loud. Write down your thoughts as they arise. Listen

to the tone of your voice.

Become Aware of Your BodyExamine & Analyze

Just a Thought

Beauty is skin deepWe are told.

Beauty is in the eye of the beholderWe are told this, too.

What a beautiful woman!Isn’t she beautiful?

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How do we judge beauty?Do we, should we, why?

Look in the mirror and what do you see?What do you want to see?What are you looking for?

Does beauty show in the mirror?Beauty of self, wit, intelligence, love,

courage…

Loving Myself

I Love You!Take a moment and look in a mirror. Be aware of any positive or negative thoughts you may have. Catch the first thoughts that come to mind. Jot them down.

Positive Thoughts Negative Thoughts ___________________________ __________________________

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___________________________ __________________________

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Now look in the mirror, take a deep belly diaphragmatic breath*and say,

I LOVE YOU. Now repeat it adding your name.

Pay attention to your reaction and jot down your thoughts.

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1. Once more tell yourself, “I love you,_______________________.”

2. What thoughts come to mind? ___________________________

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3. Describe your feelings. _________________________________

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Look in the mirror each morning (or at any time) and tell yourself

“I LOVE YOU.” loud and clear. Exercise adapted from You Can Heal Yourself – Louise Hay

Does loving yourself mean loving the physical person you see in the mirror, the person you used to be, or the person you

wish you were? Love all of you!

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Make the Drawing of the Woman intoHow You Would LikeTo Look - To You!

Use a pencil, pen, crayon………play!

1. What thoughts come to mind? ______________________________________

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2. Describe your feeling ______________________________________________________________

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Loving Yourself

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Knowing but not Owning Your Aches and Pains

Irrespective of how active or inactive our lifestyle is, few of us are free of “old” injuries. If you were active in sports as a child and teenager, you may be living with the remnants of past injuries. Often, old injuries come back to haunt us as we age with arthritis and joint stiffness. There are very few of us, if we are active at all, who are able to go through life accident-free. Most of my new clients and students talk about their “old” injuries. Fear or apprehension of re-injuring themselves limits their ability and even desire to exercise.

Make a list noting the following:

1. How long you have had the pain? _______________________

2. Is the pain recent? ____________________________________

3. Was it the result of an injury, operation, or wear and tear?

________________________________________________________

4 Rate the pain on a scale of 1 to10 (10 being the worst).

____________________________________________________________

5. Does the pain alter the way you walk, stand, sit, or just use your body? ______________________________________________________

6. Does the pain affect your ability to exercise? ________________

What do you think about your list? __________________________

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1. What thoughts come to mind? ________________________________

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What I am suggesting is that as you begin an exercise program, examine your aches and pains. You may want to consult with your physician or medical practitioner to be certain you will not do further damage.

I look back on the time when I had badly sprained my foot. Months later, I consulted with a sports medicine therapist on the healing progress of my foot. I asked him why basketball players recovered from similar injuries in a few weeks. Why couldn’t I?

The point is if you’ve been injured, have had a sprain or a break, and you are healed from the initial trauma, you do not have to “baby” it forever. With proper and appropriate

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aftercare, you will be able to get back to your full physical activity program.

Personal Survey- Take a Look

Family History:

Did your parents exercise? Yes___, No__

Were they active in sports? Yes___, No___

Did your siblings exercise or were involved in sports? Yes__, No __

Were you encouraged to be active? Yes___, No___

Were sport activities important in your community? Yes___, No___

What sports activities did your family participate in?

Mother: ______________________________

Father: ______________________________

Sister: ______________________________

Brother: _____________________________

Your history: On a scale of 1 to 10 (10 being the highest)

1. Did you participate in sports? __________

2. Were you considered an athlete? ________

3. Did your school or community promote sports? _______

4. Were you just not interested? _______

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6. Were you limited by physical challenges? _______

7. Were you active despite physical challenges? ____

8. What sports activities did you participate in?

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9. What have you learned from taking this survey?

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___________________________________________________

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Talk to you about you—health conditions that may interfere with exercise.

Arthritis o Joint Pain o Heart conditions o Lack of stamina o Dizzinesso Overweighto Asthma o Others ______________________

Do you exercise? ______________________

How often do you exercise? _______________

Which of these exercises do you do?o Treadmillo Walkingo Weightso Work with Trainero Swimmingo Tenniso Nautiluso Pilateso Aerobics o Rolling/Ballo Steps

Do you exercise? Daily___, or How often ___________

What would you like to achieve?___________________

Particular areas of your body you feel need attention?

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o Backo Legs

o Arms o Tummy

o Hands Thighs o Legs

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Who Are Your Role Models?

Is there anyone you have modeled your life after over the

years? Someone who has been an inspiration and/or continues to be one?

They can be family members, friends, celebrities, or teachers.List their names and note how they have influenced your life.

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If you were a role model to YOU, what would YOU want to tell YOU?__________________________________________________________

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___________________________________________________________

Additional Notes: ___________________________________________________________

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Body

Physical Exercises - Just a Sampling

Exercise for the whole body, head to toe… and

everything in-between. Be patient, move slowly, and enjoy.

Take the “work” out of “workout”

The Three Major Components of an Exercise Program

Aerobics, Strength Training, & Flexibility

Aerobic ExerciseWalking, running, jogging, bicycling, swimming—whatever it takes to get your heart rate up to its targeted rate, and to sustain the exercise for a period of 12 to 20 minutes, preferably three times a week.

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Important: Begin with a warm up and finish with cool down. If you walk, begin slowly, and when you are almost finished with your brisk walk, slow down again. What Makes an Exercise Aerobic?

Lasts at least 12 minutes without stopping.

Means deep breathing but not being out of breath.

Uses thigh and buttock muscles.

Duration, frequency, and intensity are important factors to consider as part of your aerobic workout. Intensity is the most important. Fitness improves when intensity and difficulty are increased. If time is a concern and you are unable to walk, jog, or spend 20 to 30 minutes at a time exercising, then consider shorter but more intensive sessions. Start with a warm-up and finish with a cool down and an intense 10 to 12-minute session in between. The total amount of time spent exercising does not necessarily have to be continuous.

Work out at a safe and most efficient level by Knowing Your Targeted Heart Rate: How to Determine your Resting (RHR), Maximum (MHR) and Targeted Heart Rate (THR)

The safest level of workout intensity for your age can be determined by knowing your resting heart rate (RHR) and your targeted heart rate (THR). To determine your RHR, first thing in the morning find your pulse by lightly placing the index and middle fingers on your wrist below the thumb or on the side of the neck (carotid artery).

Count the heart beats for one minute.

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Do not exercise at your maximum heart rate. The following formula will assist you in determining the intensity you should work at. Beginning with 220* subtract 60 (or your age) =160, which is your maximum heart rate (MHR). The intensity level for older women and beginners is approximately 50 percent to 60 percent of your MHR.

* Standard number for the maximum heart rate of a 20-year-old.

Formula: Step I: 220 – 60 (age) = 160 MHR

Step II: 160 (MHR) – 65 (RHR) = 95

Step III: 95 x .50 (intensity) = 47.5

Step IV: 47.5 + 65 (RHR) = 112.5 (THR)

If you work out in a fitness center or have a personal trainer, he/she will be able to help you determine and monitor your THR. There are different and more sophisticated ways to determine your THR. At least have an idea of your range. For a quick heart rate check while exercising, find your pulse either on your neck or wrist, (remember to use your index finger, not your thumb), and count the pulse for 15 seconds. Multiply this number by four.

WalkingTake a Walk …pick up your feet!Known to be the safest and simplest form of aerobic exercise, walking helps build and maintain strong bones, enhance circulation…a myriad of excellent benefits.

For Beginners or Those Who Want to Get Back in the Habit, Try This:

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Start off by walking 10 minutes out and 10 minutes back. Do this three times a day, preferably after meals (or when you

have the time) and you will have walked 1 hour!

30 days to make a habit!

To increase your intensity while walking, you may want to add 1 to 2 lbs. hand weights. Use the weights carefully so as to not damage your elbow or shoulder joints. Treadmill walkers can use the incline, or take to the hills!

Jogging and Running are not for Beginners. Beginning exercisers need to start out slow—be gentle on your body. Work out, rest, work out, and rest some more.Do not overdo!

Suggestions:

Keep an extra pair of walking shoes in your car or office. Park at the far end of a parking lot. Meet the girls for lunch and walk as part of your lunch

date. Have a “walking” meeting instead of sitting in an office. Schedule your next book club as a “walk and discuss.” Schedule your walks on your calendar as you would an

appointment. Experiment, be creative, and find out what will keep you

motivated.

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Don’t forget the wonderful world of water—Swimming, Aqua Aerobics, and Drinking Plenty of Water

Before starting an exercise program do check with your physician or medical practitioner. And schedule a follow-up examination to check your progress.

Strength Training __ also referred to as weight or resistance training. Vocabulary:

Weights—hand-held weights, one to be held in each hand. Each weight weighs from two to several pounds. Begin with a very light weight and increase it after you are able to lift the lighter one easily when doing at least 8 to 12 lifts.

Lift—raise the weight. Reps—the number of times you lift the weight.

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Sets—the number of times you do your reps.

Example: I will lift the weight 8 times (reps) and I will do this twice or for two sets. Start with as little as 1 to 2 pounds, increase as the weight you are lifting becomes too easy after you finish your second set.

Free Weights or Machine? Free weights (weights held in your hand) work better than machines. Body builders were the first to discover this. Though disputed by machine manufacturers, free weights won. The difference is in the role that balance plays. With balance being a concern, more muscles are involved when we lift and have to stay balanced at the same time. Machines, used properly, control balance—you only have to lift. For a beginner machines can be safer and reduce the chance of injury.

How often: Twice a week, 48-hour rest in-between. (A must read is Dr. Miriam Nelson’s Strong Women Stay Young.)

Flexibility/StretchingIt takes less effort to move with a flexible body. If you normally have tightness in your legs or hamstrings and you want to run, then you would have to concentrate on stretching exercises to improve your stride (length of each step).

Stretching not only affects the muscles but the tendons and ligaments, as well. Most athletes need additional flexibility depending on what sport they are training for.

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Due to the normal shrinking of connective tissues as

you age, flexibility is compromised—requiring a good stretching routine. Tightened back muscles respond to stretching exercises, reducing, and often preventing, lower back pain.

Note: Stretch after you do your aerobics.

Calf and Hamstring Stretch Facing and placing fingers on a wall for balance put one foot out in front pressing on the heel and toe pointed up, and the other foot flat on the floor leg bent at the knee and pretend to sit down on that leg hold for a count of 7 to 10. Then step forward placing weight on the front foot while keeping the back leg as straight as possible keeping back heel on the floor, hold. Change feet and continue.

Floor Exercises—Hold Each Position for 10 to 15 seconds. Sit on the floor with legs apart, just sit… flex and point your toes. Put one hand in front of you on the floor and one behind and sit as square and straight as possible. Don’t strain, we all have different levels of flexibility. Be patient. Place your hands on each side of one knee, and with your chin aimed toward your big toe, bend toward the knee you are holding. Just hold. Move your outside hand further down your leg, stretching a bit further and hold. Bend your head down toward your knee and hold for a count of 5 to 10. Then walk your fingers across the center of the floor to the other side and repeat exercise.

The Gym or at Home

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Home WorkoutsWorking out at home requires two things—self discipline

and/or a personal trainer or a friend to join you. Whether you have a specific room set up as a home gym with the latest exercise machines and other equipment, or just have a treadmill or rowing machine in your bedroom, it doesn’t matter.

Even without any large pieces of equipment you can get an excellent workout and do it at your leisure without having to concern yourself about the weather or traffic while getting to the gym. I compare it with opening a home office. But it does take discipline to consistently set aside uninterrupted time.

Videos and tapes are available for all levels of exercise whether you are a beginner or used to intensive workouts. A couple of stairs, let alone stairs to the second floor, do the work of a stair climber. There is always walking and running outdoors. In snowy or rainy weather, enclosed shopping malls welcome walkers.

Stairs Exercise:You don’t have a treadmill or bicycle but would like an aerobic workout without going outdoors, try the following terrific aerobic exercise. The results will depend on how intense a workout you do. Start off slowly. All you need is a couple of stairs, preferably carpeted. Do 8 to10 counts and hold on to railing if necessary.

1. Starting with right foot, step up one stair and then back down, up/down, up/down to count of 8 to10 times. Change feet and repeat. A little extra push—lift your back foot up as you step.

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2. Starting with right foot, step up one stair join left foot on stair step back down starting with right foot. Repeat to count of 8 to 10, then repeat starting with left foot.

3. When you are ready add this. Step up a stair with one foot then with other foot step on to the step above. Bring the first foot down and then the second one. Do this exercise for a count of 1-2-3-4 and repeat 8 to 10 times. Next, begin with other foot.

Repeat each set 2 times.

Turn on the music and just dance. Turn off the music and lift weights concentrating on your every move and getting the most out of each time you lift and then lower the weight.

Experiment and find what works best for your lifestyle and budget.

Suggestion: Before purchasing a major piece of exercise equipment (treadmill, stationary bicycle), think about where you will place it. It must be easily accessible and convenient for you to use. Too many pieces of equipment end up stored away in attics and basements with little or no use.

Your thoughts and ideas: ____________________________

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Working out at the Gym/Fitness CenterVisit the facilities in your community. Take a tour. Consult with the director, personal trainers, and hang around for a while. Most centers offer passes that provide opportunities to see whether you will feel comfortable working out there. If possible take a couple of the classes…try out as much as you can before joining. Never feel intimidated or uncomfortable. There are some of us who are self disciplined and can do it on our own. Others need motivation. A fitness center offers a good, motivational environment for exercising. You have access to the latest equipment with qualified instructors for assistance. You may want to consult with a personal trainer. Most facilities have a list of trainers available by appointment. Working with a trainer, whether at a center or at your home, is an excellent way to design a program to meet specific needs and goals. Whether you use a trainer as a means to get started, freshen up your routine, or work together on a regular basis is your option.

Your thoughts and ideas:____________________________

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When exercising and stretching your body, include your face, fingers, hands, wrists, feet, toes, ankles, neck, and eyes.

A Fit FaceGive yourself a face-lift. You exercise the many parts of your body, why not your face. Did you know that there are more than 80 muscles in your face? Simply say the alphabet out loud, and while you are saying it make faces, grimace, smile, pucker, and stretch your lips and mouth. Skincare providers and plastic surgeons use machines to exercise these muscles. Save the money and have fun making faces at yourself!

NeckSitting or standing erect but relaxed:1. Tuck your chin down to your neck and hold for a count of five. Bring your head back up till you are looking straight ahead. Slowly raise your chin until the back of your head is resting on your back. Hold for a count of five. Then straighten your head. Do this twice and the second time give your neck a

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slight extra pull, once when chin is down and then when it is up. Be gentle!

2. Bend your head to the side with your ear level with your shoulder. Hold for a count of five, bring your head back to center, then bend to the other side and hold for a count of five. Repeat twice. The second time use extra pressure when your neck is bent toward the shoulder.

3. Look to one side and hold for a count of five, head back to center and then to the other side for a count of five. Repeat and this time think of turning your head all the way around—adding extra pressure.

4. Look down to the floor and then out to one side, hold for a count of five. Then look down and out to the other side

and hold for a count of five.

Fingers & Hands – stretch, wiggle & waggleSlowly stretch and bend your fingers as if you are playing a piano, bend and roll your wrists. I love the suggestion from one of my students—pretend you are running your hands through a bowl of peanut butter. If you work out at an athletic facility, ask a trainer for specific exercises that can be done with pulleys and machines.

FeetFeet are confined in shoes most of the day and need to be exercised. While sitting on a chair or on the floor, slowly and carefully point your toes and then flex your feet and twist your ankles.

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While standing and holding on to something or putting your hands on a wall, rise onto your toes and slowly work your feet up and down. Lift one foot off the floor and push up and down on the other foot—rise up to your toes and “mush.” Spread and stretch your toes.

Smile & Laugh: A smile changes the brain chemistry. Laughter alters our immune system. Trigger that part of your brain and create neurological pathways to pleasure.

I Love You: Spend 1 minute a day in front of the mirror. Love yourself!

Exercise Your Eyes - using a small ball Hold a ball in either hand and move it all around, over, and under your legs and the opposite arm; toss it from hand to hand, and as much as possible, follow the moving ball with your eyes. With a partner or in a group, toss a ball back and forth. Have a couple of balls going at the same time. The important thing is to keep your eyes moving and following the ball.

Back Savers Keep your knees “soft.” This is an excellent back saver.

While standing at your bathroom or kitchen sink, try not to stand straight-legged. Instead, “soften” your knees.

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Try this any place you are standing for a period of time. It may take some getting used to.

Remember, 30 days to make a habit.If your tummy hangs out a little, so be it.

When lifting something from the floor, or just getting up from the floor to a standing position, bend your knees, tuck in your buttocks slightly, and with pressure on your thighs and abdomen, literally unroll your back putting little, if any, pressure on the spine and lower back.

The minute you have strained your back, or if it feels tight, get down on your hands and knees and arch your back, hold for a count of three, release the arched back to a count of three, and then repeat the entire procedure three times.

3.

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4. While still on your hands and knees, stretch out your arms out as far in front of you as you are comfortably able to, staying as close to the ground as possible—referred to as the prayer position or child’s pose in yoga. Eliminate the need for a chiropractic adjustment. Give yourself an adjustment.

An Added Suggestion: If you need to move a heavy object on the floor, try sliding a small rug under it and then pull the rug instead of the object.

4.

3.

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Please note: Persistent back pain may be related to something else, not your back. Check with your medical practitioner. Your thoughts and ideas: ____________________________

_____________________________________________________________

_____________________________________________________________

_____________________________________________________________

_____________________________________________________________

_____________________________________________________________

_____________________________________________________________

_____________________________________________________________

_____________________________________________________________

_____________________________________________________________

_____________________________________________________________

_____________________________________________________________

_____________________________________________________________

Posture & Body AlignmentCheck list for body posture and alignment:

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Is the back of your head in line with your upper back? Are the tops of your shoulders pointed straight up? Do your upper back and chest feel balanced and

centered? Is your chest in line with your stomach? Do your feet feel balanced and body centered over your

feet?

Make a mental check from toe to head and then reverse from head to toe. Check and adjust your body posture.

Posture

Athletic PostureWalking with the posture and grace of a dancer can also include looking strong and athletic. While exercising, there are times we are strong and agile like athletes. Our bodies will work best when we know how to ask them to appear stable, well balanced, ready to absorb and take action. We need to incorporate both the feminine and masculine energies.

Posture Exercises:

1. Place a dowel rod or even a broom handle behind your head with your arms coming from behind and hands coming over the top of the handle. Then, very slowly, moving your upper body from one side to the other, bend over from your waist. Try this a couple of times a week. You are reminding yourself how to stand. This exercise works, especially if done with other flexibility and stretching exercises. You are reprogramming your muscle memory.

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Do not use a broom handle or dowel rod if you have shoulder problems, but you can pretend you are holding one.

2. Stand up against a flat surface such as a wall and align your entire body as much as possible against the surface in a full body stretch. Just stand there for a few seconds. Then, move your arms straight up over your head and hold the position for a few more seconds, then release. Every so often, when you pass by a mirror, check your posture. Talk to yourself in a positive way about what you see. If necessary, adjust your posture.

Praise yourself when you see improvement!

Your thoughts and ideas: ____________________________

_____________________________________________________________

_____________________________________________________________

_____________________________________________________________

_____________________________________________________________

_____________________________________________________________

_____________________________________________________________

_____________________________________________________________

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WHAT!

What do I need to do to have

an energetic, healthy body?

What foods do I need?

What do I need to drink?

What vitamins, supplements?

What exercises?

What do I want to do?

What am I willing to try?

Make a plan.Set goals… short term, medium and long term.

30 days to make a habit

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What You Eat

Fitness & FoodNourishment for our BodiesYou are what you eat!

Calories do Count - Calories Don’t CountAtkins Diet - Grapefruit Diet - Jenny Craig Weight Watchers Diet - South Beach Diet

Eat According to Your Blood Type Low Carbohydrates

No Fat —You Need Fat

Confused?This book is not meant to be about nutrition and diets. But it makes sense that what you eat and how much you eat is important when you are talking about physical fitness. Exercise alone will not keep the body supple, balanced, and strong. As you rethink the way you must take care of your body, you will become more aware of what you are putting in your body!

You Need to EAT! But What!With all the concerns about dieting, cholesterol, obesity, self image, let alone which diet is the one for you, sitting down to an enjoyable meal or eating a snack without feeling guilty is almost impossible. Ongoing studies are researching the perfect diet. The jury is definitely out, but in the meantime what can you do for yourself?

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An Easy Self Assessment Even though you may have tried this before, try again. For two or three days, record everything you eat and keep a log of your physical activities. After analyzing the results and making the necessary adjustments to your diet and exercise program, set reasonable and realistic goals. Expect setbacks from time to time, but don’t give up.

Changing a lifelong habit does not occur overnight!

Thinking About the Foods You Eat

1. Are you pleased with your diet?

2. Do you eat nutritionally balanced meals and drink sufficient amounts of water?

3. Are you aware of what you eat—honestly aware?

What D o You Eat?

Keep a record of everything you eat and drink for three days.

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Day 1:

1. This morning I had: 2 large glasses of water ____________________________________________________

____________________________________________________ ____________________________________________________ 2. For snack I had: ____________________________________________________

____________________________________________________ 3. For lunch I had: ____________________________________________________ ____________________________________________________ ____________________________________________________ 4. For snack I had: ____________________________________________________ 5. For dinner I had:____________________________________________________ ____________________________________________________

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____________________________________________________ ____________________________________________________

Day 2: This morning I had: 2 large glasses of water. ______________________________________________ ________________________________________________

____________________________________________________ ____________________________________________________

___________________________________________________ ____________________________________________________ ____________________________________________________

____________________________________________________ ____________________________________________________ ____________________________________________________

____________________________________________________ ____________________________________________________

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____________________________________________________

____________________________________________________ ____________________________________________________

____________________________________________________ ____________________________________________________

Day 3. This morning I had: 2 large glasses of water. ____________________________________________________ ____________________________________________________ ____________________________________________________

____________________________________________________ ____________________________________________________ ____________________________________________________

____________________________________________________

____________________________________________________ ____________________________________________________

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____________________________________________________ ____________________________________________________ ____________________________________________________

____________________________________________________ ____________________________________________________

____________________________________________________ ____________________________________________________

What Did You Eat? (Your three days of recording)

Are you pleased with what you ate? ____________________________________________________ ____________________________________________________ ____________________________________________________

Were there any surprises in looking over what you ate? ____________________________________________________ ____________________________________________________ ____________________________________________________ ____________________________________________________

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Do you know what a balanced diet means? ____________________________________________________ ____________________________________________________ ____________________________________________________

Are you knowledgeable about calories and their role in nutrition? _____________________________________________________

_____________________________________________________________

____________________________________________________

____________________________________________________

Ask Yourself: What foods do I enjoy eating and, if necessary, what am I willing to eliminate?

____________________________________________________ ____________________________________________________

___________________________________________________ ____________________________________________________ ____________________________________________________

If not eliminate, what am I willing to eat less of? ________________

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___________________________________________________ ____________________________________________________ ____________________________________________________

How can I improve my diet? ___________________________________

_____________________________________________________________

____________________________________________________

_____________________________________________________________ ___________________________________________________

____________________________________________________ ____________________________________________________ ____________________________________________________

________________________________________________ ______________________________________________________________ ______________________________________________________________ ______________________________________________________________

____________________________________________________

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____________________________________________________

____________________________________________________ ____________________________________________________ ____________________________________________________

______________________________________________________________ ______________________________________________________________ ______________________________________________________________

Dieting may mean finding a “buddy”to support you or better yet support each other.

Thirty days to make a habit.Be patient with yourself, but also be persistent.

Follow good nutritional guidelines and drink plenty of Water, Water, and More Water

How much is enough? Does everyone need to drink 64 oz. or eight glasses of water a day? Mother Nature provides us with a healthy, inexpensive, and easily obtainable treasure—water. Even your big toe needs water. Every living thing needs water and water has zero calories.

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Drinking Water: Who says that a person 5 ft. tall, weighing 119 lbs. should drink as much water as a 6-foot-tall person weighing 200 lbs.? There still isn’t definite proof that eight glasses a day is a must. But get in the habit of drinking a lot of water. Do not wait until you are thirsty. Drink as much as you can comfortably. Though water is preferred, juices and other liquids (but not coffee) also count.

Something to think aboutYour kidney needs water to function properly. If the kidney does not get enough water, then the liver has to help out and then the liver is unable to take care of the needs for other organs in your body. Suggestion: To hydrate your system, first thing in the morning drink at least two large glasses of water. You may want to use a measuring glass to see how much your largest glass holds. Include water-rich fruits for breakfast, such as grapes and melon.

When You ExerciseDrinking water during exercise reduces stress on the heart and improves performance. Naturally, after you exercise you need to replenish the lost fluids. It is essential to drink enough water before, during, and after exercise.

Drink Cold Water1 to 2 hours before: 10 oz. to 14 oz. of cold water10 to 15 minutes before: 10 oz.While exercising: 3 oz. to 4 oz. every 15 minutes After exercising: 16 oz.

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If you exercise in warm weather or live in a warm climate, you will need more water. Playing tennis for an hour may require as many as ten extra glasses. Drinking water during exercise lowers body temperature, preventing dehydration (water loss).

Spirit

Intuition- The Intuitive You32

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Intuition is defined as knowing something without having conscious thought. “I should have listened to myself.” How often do we regret not listening to or trusting our inner voice?

Take a Moment – Ask the questions, listen to yourself. The answers will come. The following exercise will help you to get in touch with your intuition.

Sit quietly, close your eyes, take a slow, deep breath through your nostrils, hold it for a few seconds, and let it out slowly. Take another deep breath. Now think of a time when you exercise without enjoying what you are doing but do it anyway. It may be something you do or have done. Let the picture of you doing this activity come to mind. Let it play. Be in a room or out-of-doors. Smell the scents, feel the air, try to recall how your body felt. Be as visual and as much a part of the scene as possible. When you are ready, take a couple of deep breaths and answer the following questions.

1. What thoughts come to mind? ______________________________

_____________________________________________________________

_____________________________________________________________

______________________________________________________________ ______________________________________________________________

2. How does your body feel? ___________________________________

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______________________________________________________________

______________________________________________________________ ______________________________________________________________ ______________________________________________________________

3. What emotions do you feel? _________________________________

______________________________________________________________

______________________________________________________________ ______________________________________________________________ ______________________________________________________________

______________________________________________________________ ______________________________________________________________ ______________________________________________________________

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What do I Enjoy?

Close your eyes again. This time think about something you enjoy doing. It doesn’t have to relate to exercise but anything you enjoy. Place yourself in that scene, like watching a movie. Notice your surroundings, the smells, the sounds.

1. Were you aware of your surroundings? _____________

_____________________________________________________________

______________________________________________________________ ______________________________________________________________ 2. How did your body feel?________________________________

____________________________________________________________

_____________________________________________________________

______________________________________________________________ ______________________________________________________________ ______________________________________________________________

3. Can you recall any other impressions you had? _______________

_____________________________________________________________

_____________________________________________________________

_____________________________________________________________

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_____________________________________________________________

When you are ready, take a couple of deep breaths and answer the following questions.

1. What thoughts come to mind?_______________________________

_____________________________________________________________

_____________________________________________________________

_____________________________________________________________

______________________________________________________________ ______________________________________________________________ ______________________________________________________________

2. How does your body feel? ___________________________________

_____________________________________________________________

_____________________________________________________________

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3. What emotions do you feel? __________________________________

______________________________________________________________

______________________________________________________________ ______________________________________________________________ _______________________________________________________

______________________________________________________________ ______________________________________________________________ Options:Now think of the options open to you, the different choices of exercise available in your community or surrounding area. Possibly something you have always wanted to try. Use your intuition and your notes to figure which options you may want to try. Put no time limitations or other constraints in your choices.

If I had the choice, I would ___________________________________

_____________________________________________________________

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________________________________________________________

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______________________________________________________________

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______________________________________________________________ ______________________________________________________________ ______________________________________________________________

______________________________________________________________ ______________________________________________________________

I’m Too Old

Do this freely without any “buts” including “but it is difficult for me because” or “I use to be able to, but I’M TOO OLD.” Have fun with your thinking/new-found awareness. Listen to you!Are you aware of any limiting beliefs you may have about yourself? For example, I can’t. I am not able to. It is not for me!

Write down your thoughts. ______________________________________________________________

______________________________________________________________

______________________________________________________________

_______________________________________________________________

______________________________________________________________ ______________________________________________________________

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______________________________________________________________

______________________________________________________________ ______________________________________________________________ ______________________________________________________________

______________________________________________________________ ______________________________________________________________ ______________________________________________________________

While Working Out

Be aware of your body, the way it moves and feels.

1. Do you feel any constraints? ________________________________

______________________________________________________________ ______________________________________________________________ ______________________________________________________________

______________________________________________________________

2. What do you think of while exercising? ____________________

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______________________________________________________________

______________________________________________________________ ______________________________________________________________ ______________________________________________________________

3. Do you pay attention? ______________________________________

4. Is your mind elsewhere? ___________________________________

______________________________________________________________

5. How do you honestly feel? ___________________________________

______________________________________________________________ ______________________________________________________________ ______________________________________________________________

______________________________________________________________ 6. How would you like to feel? __________________________________

______________________________________________________________

______________________________________________________________

______________________________________________________________

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______________________________________________________________

______________________________________________________________

______________________________________________________________

______________________________________________________________ ______________________________________________________________ ______________________________________________________________

______________________________________________________________ ______________________________________________________________ ______________________________________________________________

______________________________________________________________ ______________________________________________________________ ______________________________________________________________

______________________________________________________________

Ask the questions. Listen to yourself.The answers, I promise you, will come.

Becoming the Spirited Child Again

Remember what is it like to run, skip, hop…be totally free to move with abandoned joy? Why not really move your bodies today—not just lift weights, walk, run, or take aerobic classes, but move as you did as a child, darting and dashing, laughing

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and shouting, while playing tag or running after a ball.

Why not do so today? What would it feel like to play with that sense of joy, freedom, taking time to forget everyday concerns, or what is next on your day’s agenda?

While walking behind a young man and an older man along a path one afternoon, I couldn’t help but notice how rigid the older man appeared. Arms down by his side barely moving, head turned down. The younger man was swinging his arms, looking around with a slight movement in his entire body.Coming along in the other direction was a man with a young child. I watched the freedom in the child’s body. Doing a little dance as she walked, stooping to pick up a twig or a rock, arms swinging, a skip, a hop, a face with the biggest of smiles. As she passed by, I could hear her humming and singing.

What I saw in the child is the way we should all, regardless of our age, move. I ask again, can you be as free and as open as that child? As you stroll along, swing your arms, smile, hum, look at the world around you, not just at the path. Have confidence that your body is strong, and that your gait, balance, posture, and surefootedness will support you. If you want to play on the floor as you did as a child, play today with your favorite pet, your grandchildren, a friend’s child, or just sit there. Know that you can!

Guided Meditation*42

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Sit or lie comfortably, close your eyes, and take a few deep diaphragmatic breaths. Remember a time when you were a child, or think of a child you have observed in a park or at the beach. If nothing comes to mind, make up an imaginary child. See this child skipping, leaping, twirling, laughing, singing. This child is you. Hear the sounds, smell the air, feel the breeze, the warmth of the sun. Twirl, leap, hop, run, twisting and turning yourself in total and complete abandon. Totally free. Take a moment and enjoy the feeling. Open your eyes, take a few deep breaths. Now stand up and just start moving. Think of yourself as the child and GO FOR IT!

*

1. What thoughts come to mind? _______________________________ _______________________________________________________________

_______________________________________________________________

______________________________________________________________ ______________________________________________________________ ______________________________________________________________

______________________________________________________________ ______________________________________________________________ ______________________________________________________________

______________________________________________________________

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______________________________________________________________ 2. What are your feelings? _______________________________

_______________________________________________________________

_______________________________________________________________

______________________________________________________________

______________________________________________________________

______________________________________________________________ ______________________________________________________________ ______________________________________________________________

______________________________________________________________ ______________________________________________________________ ______________________________________________________________

______________________________________________________________ ______________________________________________________________ ______________________________________________________________

______________________________________________________________ ______________________________________________________________ ______________________________________________________________

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______________________________________________________________

“Most important is being present, for only the present moment is real, only in the present moment can we be

alive.” Thich Nhat Hanh

The Introduction of Mindful MeditationThe ancient practice of meditation is no longer thought of as only a religious or spiritual practice. Meditation is increasingly recommended by psychologists and medical practitioners to help coping with illness, stress, or simply as a means of increase awareness—the way we look at ourselves, our life, and the life around us.

Mindful Meditation As you go through your day, where are your thoughts? Are they on what you are doing, or are you usually thinking of what you are going to do next or mulling over what happened the day before?

“Our mind darts from one thing to another like a monkey swinging from branch to branch without stopping to rest. Thoughts have millions of pathways, and we are forever pulled along by them into the world of forgetfulness. If we can transform our walking path into a field for meditation, our feet will take every step in full awareness. Our breathing will be in harmony with our steps, and our mind will naturally be at ease. Every step we take will reinforce our peace and joy and cause a stream of calm energy to flow through us.” Thich Nhat Hanh, Essential Living.

The practice of “Mindful Meditation” teaches you what it is like to be “present” and “in the moment.” It opens a new mental awareness and helps gain a clearer picture of what it is like to be present and totally involved with what you are doing. It takes patience and persistence to develop a

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meditation “practice.” Just know you cannot do anything wrong and actually gain a great deal. “Meditation is letting go. It’s not trying, not working, not striving. It’s learning to live in the moment, to stop the effort, to let life happen rather than always trying to make it different than it is. Meditation is learning to breathe easily, to release tension, to recharge your batteries, to settle down and clear up. Meditation is freedom, ease, and joy. Mediation is the bliss of simply being alive, right here and now,” And he beautifully finishes the thought with, “Meditation is soft and sweet, not hard and sour.”

Dr. Spencer Sherman, I Know I Should, But…

“I know when I pay attention, my mind stays clear and my heart stays open.”

Sylvia Boorstein, Pay Attention, For Goodness’ Sake

Exercise (For this purpose I suggest sitting in a chair, though you may prefer to sit on the floor or lie down when meditating.)

Sitting comfortably in a chair, relax your body and your ever-scurrying mind—quiet the thoughts in your head and remain present “in the moment.” As a way of arriving in the present moment, allow your body to relax and let go. Close your eyes. Surrender the weight of your body. Take a couple of deep breaths, emphasizing the exhalation by extending your breath as long as possible. Rest a moment before taking your next breath. I find the silent moment is extremely important. Notice That Moment. Check your body for areas of tension and tightness.

If you are lying down, feel yourself melting into the floor.

If you are sitting, stay as comfortably erect as possible. Check your shoulders, hands, and feet for tightness. Slowly make a mental note of any areas of tension.

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Be as aware of bodily sensations as possible.

Pay attention to the in and out flow of air either through your nose or mouth or a combination of the two—whatever is more comfortable. Or center your attention to the rise and fall of your chest or belly as you breathe. Your mind will naturally begin thinking about something. Simply take your mind back to your breath. Your breath is a “safe place” to come back to. Note background sensations and sounds. As your mind wanders off, which it will do, just be aware of it. In a gentle, friendly, nonjudgmental way, gently bring yourself back to your breath. Become a witness to your own thoughts. If you feel sensations such as heat or cold, sad or happy, note them, then back to the breath. Your breath becomes your guide. Breath, thought, breath, feeling, and then breath. Stay as relaxed as possible and be aware of here and now, of being “in the moment.” Notice where your attention is. If your mind is in the thinking mode, gently note it, and then bring your attention back to the breath. Ideally, apply the above to your exercise, paying attention as you lift and lower your weights when weight training. Pay attention to your every move when you walk, run, practice yoga, or do your Pilates routine. Better yet, be attentive and focus on whatever you do! Various disciplines as yoga and Tai Chi will introduce you to a body, spirit form of exercising, offering not only exercise, but a way of life.

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When I Exercise

When I exercise, I ask myself to release myself and my mind.

I turn to spirit, to intuition to move. I listen to my body to tell me what it needs.

I try various disciplines as Pilates, yoga, swimming,strength training, running—that address the different areas of my body needing support

or may be challenged. I am curious.

I study, ask questions, stay open, and stimulate my mind.

I apply a combination of various disciplines designed for my body.

I know my body and continue to explore what I can and cannot do.

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Lifetime Practice

When I Exercise I Need To, I Would Like To

1. List what you want to do to improve your physical fitness.

___________________________________________________________

___________________________________________________________ ___________________________________________________________

___________________________________________________________

___________________________________________________________ ___________________________________________________________

2. List the different forms of exercise possibilities you would like to try.

___________________________________________________________

___________________________________________________________

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___________________________________________________________

___________________________________________________________

___________________________________________________________ ___________________________________________________________

3. Remember yourself as a youngster. Revisit activities or sports you participated in at an earlier time.

Example: I took up swimming again in my 50s after being a poolside sitter for years. From time to time I am able to utilize my love for dancing—as an exercise rather than performance. Think back over all that you have done. Or, is there something you have always wanted to try? Remember, it need not be the gym or aerobics class that can give you the best workout. ____________________________________________________________

____________________________________________________________

____________________________________________________________

_____________________________________________________________

___________________________________________________________

___________________________________________________________

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___________________________________________________________

_____________________________________________________________

_____________________________________________________________

_____________________________________________________________

_____________________________________________________________

_____________________________________________________________

_____________________________________________________________

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_____________________________________________________________

Designing Your Program

Your preferences: outdoors, indoors, at home, athletic center, private club, YMCA, classes, or personal trainer:

_______________________________________________________

_______________________________________________________

_______________________________________________________

_______________________________________________________

_______________________________________________________

Facilities in your community What they offer and cost:

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Facility: Costs:

_____________________________________ ___________________

_____________________________________ ___________________

______________________________________ __________________

______________________________________ __________________

______________________________________ ___________________

_____________________________________ ____________________

_____________________________________ ____________________

_____________________________________ _________________

Financial Considerations

Exercise Budget

Year: ___________________________________________________

Month: ____________________________________________________

Week: _____________________________________________________

___________________________________________________________ Ideas to think about:

___________________________________________________________

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____________________________________________________________

___________________________________________________________

____________________________________________________________

___________________________________________________________

____________________________________________________________

____________________________________________________________

____________________________________________________________

____________________________________________________________

____________________________________________________________

____________________________________________________________

If I Had One More Hour a Day

What would you do with an extra hour a day?

I would:_____________________________________________________

_____________________________________________________________

_____________________________________________________________

What if you woke up one hour earlier? You would get time to spend without interruptions from phone calls or other daily activities. You would get time to spend on YOU.

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Set the alarm early. Go to bed a bit earlier. Take a short 10- to 20-minute (no more) nap during the

day.

Things to Think About

Do you use your evening hours to the max? How many hours of television do you watch each day? How much time to you spend chatting on the

telephone?

_____________________________________________________________

_____________________________________________________________

_____________________________________________________________

_____________________________________________________________

_____________________________________________________________

30 days to make a habit

Personal Pledge

To reinforce your commitment not only to physical fitness but to all aspects of life, consider jotting down where you want to go and where you are headed. This becomes your personal pledge. Keep it handy as a reminder and to reinforce your choices. For myself, I began writing a pledge in 1997 and

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then updated it every three years. Reflecting back has been most enlightening and satisfying.

My Personal Pledge: Written in 1997 and revised in 2000 and 2003

I embrace my “child” self and “teenage” self. I discover the person I was, make friends with all of me, and I embark on a great adventure. I leave the comfort of what is known and safe. I accept change and anxiety, love more consciously, and accept disorientation as an aspect of growth.

Develop a strong self-concept and accept how other people respond as I change. Avoid inertia and fear; speak of shortcomings and accomplishments; accept affection, praise, and criticism; and appreciate my beauty, spirit, and conflicts. Join in mutual love, laughter, and joy. I am patient and give myself time. Regardless of what is going on, I look at life, my expectations, how I interact with those around me, and choose how I wish to live each day.

In the original I wrote:

As I learn to embrace (rather than “I embrace”). I am beginning to see that I am at the beginning of

(rather than “I begin”). Though I realize I have a choice (rather than “I am

uncertain it is possible”).

Most importantly, stay open and never stop being curious.

Now it is your turn:______________________________________________________________

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______________________________________________________________

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Your Ultimate Wish List

Write down all that you desire. Go for it! Paint whatever picture you like… all the things you could ever thing of having, achieving, being… dream, wish on.

Write your thoughts and feelings.

___________________________________________________________

___________________________________________________________

__________________________________________________

___________________________________________________________

___________________________________________________________

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Goal Setting

Setting modest goals or overdoing at the beginning is a sure road to self destruction. Set realistic, plausible goals. First gain confidence from achieving little steps before going for the big fish. Set goals for different areas of your life. Or, you may want to combine them into one list. Review and revise every four to six months.

Example for you to follow: My physical fitness goals revised in February 2003

Mission statement: Maintaining a lifetime of independent mobility.

Long-term goal/s: The simple act of getting in and out of a chair. To be able to get up and down from the floor, reach under my bed, be able to wipe myself!

Mid-range goal/s: Maintaining the level of fitness I have reached, along with the discipline and commitment I have made. Exercise as an integral part of my life.

Short-term goal/s: Balance my food intake. Plan meals to meet my body’s needs—the fuel that makes my exercise program work.

This month: Check my shoes and feet—uncomfortable while running.

This week: Talk to professionals to discuss my goal, visit the health food store.

Today: Pay attention to and keep a record of what I am eating and drinking.

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Your Turn

Mission Statement: A mission statement states in one sentence what you want to achieve.

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Long-term Goal/s: ____________________________________________

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Mid-range Goal/s:_____________________________________________

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Short-term Goal/s:____________________________________________

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This month:__________________________________________________

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This Week: ___________________________________________________

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Place a sticky note on your mirror with your goals written down as a reminder. Review them every night or at least once a week before going to sleep along with saying a prayer of thanks for your perfect body. Update every four to six months.

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Make a List Set goals… short term, medium and long term.

Be patient, move slowly and enjoy!Take the “work” out of “workout!”

The following exercises take just a few minutes and certainly are

A Wonderful Way to Start Off Your Day!

Drink your two large glasses of water:

Suggestion: To hydrate your system, first thing in the morning drink at least two large glasses of water. You may want to use a measuring glass to see how much your largest glass holds. Include water-rich fruits for breakfast such as grapes and melon after this light workout.

Relaxed but Energized Stance1. Stand centered with your feet apart, arms, and shoulders relaxed.2. Knees slightly bent (soft knees). 3. Pretend you have a golden thread from the top of your head that extends up into the universe. 4. Relax your stance but with bodily awareness, including the tips of your fingers and toes.

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Deep Diaphragmatic Breathing: Utilize your entire lung capacity…the upper and lower lobes of your lungs. Engage fully your diaphragm, the muscle that allows you to breathe. Inhale slowly through you nostrils, hold for a couple of seconds and exhale through your nostrils. Push your belly out as you inhale. Pretend there is a hole in the lower part of your back and as you inhale the air is entering through the hole.

Warm-upUpper body arm-stretches add to your deep breathing. Reach up over your head in a wide circle. Stretch one arm, then the other, then both together. As you come down with your arms, bend your knees. Relax on the downswing, using more tension when you reach up.

Let Your Fingers Do The Walking.Face, Neck Massage Gently massage your head, neck, and throat. Give special attention to the area where the base of the skull meets the

neck—said to be meridian points for every organ in the body.

Exercise Deep Within Your Body—The Whole of You.

Take a deep breath and then say the sacred sound reflecting energy from the universe, pronounced Om or Aum, three

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times using as low a pitch of your voice as possible. Feel the vibration deep within your stomach chest and throat.

Tap, Tap, TapEnjoy increased vitality, aid your immune system to handle stress, increased energy. With your fingers, tap, tap, tap…Kidneys: Usually there is a tender spot directly under the corners of your collarbone, which is a pair of acupuncture points on the kidney meridians. Give it a few taps. Thymus gland: Center of your sternum. Energy boost, breathe deeply and tap, tap, tap.Spleen: Straight down beneath your breasts and over the next rib. Tap gently.

Wake-Up Your Body Starting with either hand, tap the fingers of your opposite hand. Slowly work your way up your hand, arm, shoulder and just keep going, changing hands when necessary. The idea is to cover your entire body. Be certain to give yourself a good pat on your back when you are done.

CrossoversExchanging energy between the left and right parts of the brain is great for your coordination, balance, clearer thinking….While standing bend and lift your left leg, tap the knee with your right hand, repeat with the opposite leg and hand for 21 times. If you are unable to do this standing, it can be done sitting by lifting your knee to the opposite elbow.

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Finishing Touch- Moment of

Relaxation/MeditationBeautiful way to end your program:

This form of a “Metta” prayer is said as a means of giving thanks to ourselves and our miraculous body. Thank yourself for all your hard work and to your miraculous body for all it is and does.

Take a deep breath and as you exhale let it wash over you with love, joy, peace, abundance, all good things. Take a second deep breath, and as you exhale send this breath of love, peace, joy, and abundance to your family, friends, those close and dear to you. One more deep breath, and as you exhale send a message of healing, love, joy, abundance, and peace to our cities, country, world and universe.

IMPORTANT:

Be certain to include these three major components in your fitness for a lifetime program.

Aerobics for your heart, circulatory system, endurance, bones…

Weight/Resistance Training for your muscle, bones, balance…

Stretching for your flexibility, balance…

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Before starting any exercise program be certain to check with your medical

practitioner

Conclusion

Looking inside—physically, spirituallyTalk to your body.

Encourage It, heal It and keep It healthy.Work It so that when It is challenged

It can meet the challenge.Love It for what It is, respect and admire It and

you.Appreciate how absolutely perfect you and

your body areat this moment.

Listen to your body wake up to Its potentialregardless of age or imperfections. .

There are no exceptions…This is the rule.

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Most of all, whatever you do,Enjoy your body and YOU!

Journal of Your Thoughts

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Life Begins@Sixty

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