Workbook

of

Mental,Physical,&SpiritualExercises
ExcerptsFrom+AdditionsTo

Life Begins@Sixty

Exercise/FitnessforaLifetime:
A Gift to Ourselves

Author

Joan Frentz
Copyright 2005
All rights reserved

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, Its 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,whatistheJoanFrentzMethod?
Exercise for the whole body, head to toeand
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
are
extraordinary!

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:

Mentalto challenge your mind and spirit, and in the process

get to know you.

Physicala sampling of exercises to engage your entire body

taking into consideration the three basic fitness elements:
aerobic, strength training, and flexibility.

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

Contents
^

^ ^

Mental, Physical & Spiritual

Mental
Body Awareness
How you appear to you (How your body appears to you)
Have a conversation with yourself
Become aware of your body, examine, and analyze
Loving Yourself
How You Would Like to Appear to You.
Knowing But Not Owning Your Aches and Pains
Take a LookPersonal Survey
What is your history?
Talk to you about you
Who 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 Day
Personal Pledge
Goal Setting
Your Ultimate Wish List

Physical
A Fit Face
Neck
Fingers
Exercise Your Eyes
Back Savers
Posture & Body Alignment
4

Athletic Posture
Posture Exercises
The Three Major Components of an Exercise Program
Aerobics
Take a Walk
Jogging and Running are not for Beginners
Strength Training
Vocabulary
Free weights or machine
Flexibility/Stretching
The Gym or at Home
Home Workouts
Working out at the Gym/Fitness Center
What You Eat
Water, Water, and More Water
When You Exercise

Spiritual
Becoming the Spirited Child Again
Guided Meditation
The Intuitive You
The Introduction of Mindful Meditation
Mindful Meditation

Wonderful Way to Start off Your Day!

Deep Diaphragmatic Breathing
Warm-upUpper Body Arm Stretches
Face and Neck Massage
Tap, Tap, Tap
Wake Up Your Body
Crossovers
Finishing Touch Moment of Relaxation/Meditation

Thoughts by Joan
Just a Thought
5

What
When I Exercise
Conclusion

Mental
ExercisesfortheMind
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.
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.
6

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
youyour bones, heart, muscles,
etc. appear to you?
How you
Make her into how you
look - To you.
Exercise
Use a pencil, pen, crayonplay!
The following exercises will begin the process of you learning
more about you.
What thoughts come to mind?
__________________________________
__________________________________
__________________________________
Describe your feelings (sad, happy, etc.)
__________________________________
__________________________________
__________________________________
__________________________________
__________________________________
7

MaketheDrawingoftheWomaninto
HowYouAppeartoYou
Use a pencil, pen, crayonplay!

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

______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
What thoughts come to mind? ______________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
8

Loving yourself

______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________

BeaCheerleader/AdvocateforYou!
GettoKnowYourUniqueBody
GoInside
Sit quietly and close your eyes. Take a few deep breaths. Go inside and
visualize what your body is composed of. Picture in your minds eye your
skeleton, muscles, the flow of blood through your arteries and veins. Picture
your kidneys, liver, lungsall 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? _______________________________
___________________________________________________________
What are your feelings? _____________________________________
____________________________________________________________

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? _______________________________
___________________________________________________________
What are your feelings? _____________________________________
____________________________________________________________
____________________________________________________________
_____________________________________________________________
____________________________________________________________

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.

10

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.

BecomeAwareofYourBody
Examine&Analyze

Just a Thought
Beauty is skin deep
We are told.
Beauty is in the eye of the beholder
We are told this, too.
What a beautiful woman!
Isnt she beautiful?
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?
11

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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___________________________

__________________________

___________________________
___________________________
___________________________

__________________________

13

Now look in the mirror, take a deep belly diaphragmatic

breath*
and say,
ILOVEYOU.
Now repeat it adding your name.
Pay attention to your reaction and jot down your thoughts.
_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________
1. Once more tell yourself, I love
you,_______________________.
2. What thoughts come to mind? ___________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________

14

3. Describe your feelings. _________________________________

_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________
Look in the mirror each morning (or at any time) and tell
yourself
ILOVEYOU. 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?

Loveallofyou!

15

16

MaketheDrawingoftheWomaninto
HowYouWouldLike
ToLookToYou!
Use a pencil, pen, crayonplay!

1. What thoughts come to mind?

______________________________________
______________________________________________________________
_
______________________________________________________________
_

_____________________________________________________
_____________________________________________________
2. Describe your feeling
______________________________________________________________
______________________________________________________________
_

_____________________________________________________
_____________________________________________________
______________________________________________________________

_____________________________________________________
_____________________________________________________

Loving Yourself
17

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? __________________________

18

1. What thoughts come to mind?

________________________________
______________________________________________________________
_
______________________________________________________________
_
______________________________________________________________
_
______________________________________________________________

_______________________________________________
_______________________________________________
______________________________________________________________
_
______________________________________________________________
_
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.

19

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 couldnt I?
The point is if youve 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
aftercare, you will be able to get back to your full physical
activity program.

Personal Survey- Take a Look

FamilyHistory:
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)
20

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? _______
6. Were you limited by physical challenges? _______
7. Were you active despite physical challenges? ____
8. What sports activities did you participate in?
___________________________________________________
___________________________________________________
___________________________________________________
9. What have you learned from taking this survey?
___________________________________________________
___________________________________________________
___________________________________________________
___________________________________________________
___________________________________________________
___________________________________________________
___________________________________________________
___________________________________________________
___________________________________________________
21

___________________________________________________
___________________________________________________
___________________________________________________
___________________________________________________
___________________________________________________
___________________________________________________

Talk to you about youhealth conditions that may interfere

with exercise.
Arthritis
o Joint Pain
o Heart conditions
o Lack of stamina
o Dizziness
o Overweight
o Asthma
o Others ______________________
Do you exercise? ______________________
How often do you exercise? _______________
Which of these exercises do you do?
o Treadmill
o Walking
o Weights
o Work with Trainer
o Swimming
o Tennis
o Nautilus
o Pilates
22

o Aerobics
o Rolling/Ball
o Steps
Do you exercise? Daily___, or How often ___________
What would you like to achieve?___________________
Particular areas of your body you feel need attention?
o Back
o Arms
o Legs
o Tummy
o Hands
Thighs
o Legs

23

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.
_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________

If you were a role model to YOU, what would YOU want to tell
YOU?
__________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
1

___________________________________________________________

Additional Notes:
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________

Body
Physical Exercises - Just a Sampling
Exerciseforthewholebody,headtotoeandeverything
inbetween.Bepatient,moveslowly,andenjoy.
Taketheworkoutofworkout

The Three Major Components of an Exercise Program

Aerobics, Strength Training, & Flexibility

Aerobic Exercise
Walking, running, jogging, bicycling, swimmingwhatever 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.
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?

3

4
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 12minute 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

KnowingYourTargetedHeartRate:

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.
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.
4

5
* Standard number for the maximum heart rate of a 20-yearold.
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.

Walking
Take 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
circulationa myriad of excellent benefits.

ForBeginnersorThoseWhoWanttoGetBackintheHabit,
TryThis:
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!

5

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 slowbe 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.

Dont 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.
6

And schedule a follow-up examination to check

your progress.

Strength Training __ also referred to as weight or

resistance training.
Vocabulary:
Weightshand-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.
Liftraise the weight.
Repsthe number of times you lift the weight.
Setsthe 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.
7

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 balanceyou 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 Nelsons Strong Women Stay

Young.)

Flexibility/Stretching
It 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.
Due to the normal shrinking of connective tissues as
you age, flexibility is compromisedrequiring 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 ExercisesHold 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. Dont 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

Home Workouts
Working out at home requires two thingsself 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
9

10

treadmill or rowing machine in your bedroom, it doesnt

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 dont 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 pushlift your back foot up as
you step.
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
10

count of 1-2-3-4 and repeat 8 to 10 times. Next, begin with

other foot.

11

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.

Experimentandfindwhatworksbestforyour
lifestyleandbudget.
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: ____________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________

11

Working out at the Gym/Fitness Center

12

Visit 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 classestry 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:____________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
12

13
_____________________________________________________________

When exercising and stretching your body, include

your face, fingers, hands, wrists, feet, toes, ankles,
neck, and eyes.

A Fit Face
Give 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!

Neck
Sitting 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
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.
13

Repeat twice. The second time use extra pressure when

your neck is bent toward the shoulder.

14

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 & waggle

Slowly 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 studentspretend 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.

Feet
Feet 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.
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 footrise up to your toes and
mush. Spread and stretch your toes.

14

Smile&Laugh: A smile changes the brain chemistry.

15

Laughter alters our immune system. Trigger that part of

your brain and create neurological pathways to pleasure.

I LoveYou: 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.
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.

15

16
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.

16

4.

17

3.

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 childs 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.
Please note: Persistent back pain may be related to
something else, not your back. Check with your medical
practitioner.
Your thoughts and ideas: ____________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
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18
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________

Posture & Body Alignment

Check list for body posture and alignment:
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.
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19

Posture
Athletic Posture
Walking 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.
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.
19

20

Praise yourself when you see improvement!

Your thoughts and ideas: ____________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________

WHAT!

What do I need to do to have

an energetic, healthy body?
What foods do I need?
20

21

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.
30daystomakeahabit

What You Eat

Fitness & Food

Nourishment for our Bodies

You are what you eat!

Calories do Count - Calories Dont Count
Atkins Diet - Grapefruit Diet - Jenny Craig
Weight Watchers Diet - South Beach Diet
Eat According to Your Blood Type
21

Low Carbohydrates
No Fat You Need Fat

22

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?

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
22

program, set reasonable and realistic goals. Expect

setbacks from time to time, but dont give up.

23

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 eathonestly aware?

What Do You Eat?

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

Day 1:
1. This morning I had: 2 large glasses of water
____________________________________________________
____________________________________________________
23

24

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

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

______________________________________________
________________________________________________
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25

____________________________________________________
____________________________________________________
___________________________________________________
____________________________________________________
____________________________________________________
____________________________________________________
____________________________________________________
____________________________________________________
____________________________________________________
____________________________________________________
____________________________________________________
____________________________________________________
____________________________________________________
____________________________________________________
____________________________________________________

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26

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

____________________________________________________
____________________________________________________
____________________________________________________
____________________________________________________
____________________________________________________
____________________________________________________
____________________________________________________
____________________________________________________
____________________________________________________
____________________________________________________
____________________________________________________
____________________________________________________
____________________________________________________
____________________________________________________
____________________________________________________
____________________________________________________
26

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

27

Are you pleased with what you ate?

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

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

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

____________________________________________________
27

28

____________________________________________________
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?
________________

___________________________________________________
____________________________________________________
____________________________________________________
How can I improve my diet?
___________________________________
_____________________________________________________________

____________________________________________________
_____________________________________________________________
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___________________________________________________
____________________________________________________
____________________________________________________
____________________________________________________
________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________

____________________________________________________
____________________________________________________
____________________________________________________
____________________________________________________
____________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________

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30
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? MotherNatureprovidesuswitha
healthy,inexpensive,andeasilyobtainabletreasurewater.Even
yourbigtoeneedswater.Everylivingthingneedswaterandwater
haszerocalories.

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 isnt 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.

Somethingtothinkabout
Your 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
30

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.

31

When You Exercise

Drinking 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 Water

1 to 2 hours before:
10 oz. to 14 oz. of cold water
10 to 15 minutes before: 10 oz.
While exercising: 3 oz. to 4 oz. every 15 minutes
After exercising: 16 oz.
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).

31

32

Spirit
Intuition- The Intuitive You
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
32

33

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?

___________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
3. What emotions do you feel?
_________________________________
______________________________________________________________
______________________________________________________________
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34
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________

What do I Enjoy?
Close your eyes again. This time think about something you
enjoy doing. It doesnt 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? _____________
_____________________________________________________________
______________________________________________________________
34

35
______________________________________________________________
2. How did your body feel?________________________________
____________________________________________________________
_____________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
3. Can you recall any other impressions you had?
_______________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
When you are ready, take a couple of deep breaths and
answer the following questions.
1. What thoughts come to mind?
_______________________________
_____________________________________________________________
_____________________________________________________________
35

36

_____________________________________________________________

______________________________________________________________
______________________________________________________________
______________________________________________________________
2. How does your body feel?
___________________________________
_____________________________________________________________
_____________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________

3. What emotions do you feel?

__________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
_______________________________________________________
______________________________________________________________
36

37
______________________________________________________________

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
___________________________________
_____________________________________________________________
_____________________________________________________________
________________________________________________________
_____________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________

37

38

ImTooOld
Do this freely without any buts including but it is difficult
for me because or I use to be able to, but IM 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 cant. I am not able to. It is not for
me!
Write down your thoughts.
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
_
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
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39
______________________________________________________________

WhileWorkingOut
Beawareofyourbody,thewayitmovesandfeels.
1. Do you feel any constraints?
________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
2. What do you think of while exercising? ____________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
3. Do you pay attention?
______________________________________
4. Is your mind elsewhere?
___________________________________
39

40
______________________________________________________________
5. How do you honestly feel?
___________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
6. How would you like to feel?
__________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
40

41
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________

Askthequestions.Listentoyourself.
Theanswers,Ipromiseyou,willcome.

Becoming the Spirited Child Again

Remember what is it like to run, skip, hopbe totally free to
move with abandoned joy? Why not really move your bodies
todaynot just lift weights, walk, run, or take aerobic classes,
but move as you did as a child, darting and dashing, laughing
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 days agenda?
While walking behind a young man and an older man
along a path one afternoon, I couldnt 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 childs body. Doing a little
41

42
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 friends
child, or just sit there. Know that you can!

Guided Meditation*
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!
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43
*
1. What thoughts come to mind?
_______________________________
______________________________________________________________
_
______________________________________________________________
_
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
2. What are your feelings? _______________________________
______________________________________________________________
_
______________________________________________________________
_
______________________________________________________________
43

44
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
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 Meditation

44

45

The 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 awarenessthe 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
meditation practice. Just know you cannot do anything
wrong and actually gain a great deal.
Meditation is letting go. Its not trying, not working, not
striving. Its 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
45

beautifully finishes the thought with, Meditation is soft and

sweet, not hard and sour.

46

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 everscurrying mindquiet 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.
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 twowhatever 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
46

47

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.

47

48

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, runningthat 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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49

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.
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
49

___________________________________________________________

50

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 dancingas 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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51
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________

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:
Facility:

Costs:

_____________________________________

___________________

_____________________________________

___________________
51

______________________________________

__________________

______________________________________

__________________

52

______________________________________ ___________________
_____________________________________

____________________

_____________________________________

____________________

_____________________________________

_________________

Financial Considerations
Exercise Budget
Year:

___________________________________________________

Month: ____________________________________________________
Week: _____________________________________________________
___________________________________________________________
Ideas to think about:
___________________________________________________________
____________________________________________________________
___________________________________________________________
____________________________________________________________
52

___________________________________________________________

53

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________

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.
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
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54
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?
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________

30daystomakeahabit
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
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

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55

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).

Mostimportantly,stayopenandneverstopbeingcurious.

Now it is your turn:

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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.
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Write your thoughts and feelings.
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Goal Setting

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Setting modest goals or overdoing at the beginning is a

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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 bodys needsthe fuel that makes my
exercise program work.
This month: Check my shoes and feetuncomfortable
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

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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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Short-term Goal/s:____________________________________________
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This month:__________________________________________________
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This Week:
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Today:_______________________________________________________
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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.

MakeaList
Setgoalsshortterm,mediumandlongterm.
Be patient, move slowly and enjoy!
Take the work out of workout!
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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 Stance

1. 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.

Deep Diaphragmatic Breathing:

Utilize your entire lung capacitythe upper and lower lobes of
your lungs. Engage fully your diaphragm, the muscle that
allows you to breathe. Inhale slowly through you nostrils, hold
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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.

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

Tap, Tap, Tap

Enjoy increased vitality, aid your immune system to handle
stress, increased energy. With your fingers, tap, tap, tap
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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.

Crossovers
Exchanging 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.

Finishing Touch- Moment of

Relaxation/Meditation
Beautiful 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.
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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:

Becertaintoincludethesethreemajorcomponentsinyour
fitnessforalifetimeprogram.

Aerobics for your heart, circulatory system, endurance,

bones

Weight/Resistance Training for your muscle, bones,

balance

Stretching for your flexibility, balance

Beforestartinganyexerciseprogrambecertain
tocheckwithyourmedicalpractitioner

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Conclusion
Looking insidephysically, spiritually
Talk 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 are
at this moment.
Listen to your body wake up to Its potential
regardless of age or imperfections. .
There are no exceptionsThis is the rule.

Most of all, whatever you do,

Enjoy your body and YOU!

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Journal of Your Thoughts

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Life Begins@Sixty

Life Begins@Sixty