An Easy, Powerful 30-Day Exercise Program

By Kathi Casey, ERYT, CPI -

Introduction

Hello Couch Potatoes,
Today is the day you begin your personal path toward better health and well-being! Today you are taking your first steps toward a lifetime of joy, vitality, and self-confidence. The tools you are learning in these pages will provide a basis for easy changes that will become new daily habits and will provide many long-term benefits. The most important step is the first one and I am going to help you with that one.

You have probably heard this before, but the absolute best way to achieve success is to begin with small, achievable goals and reward yourself for each and every success along the way – no matter how small it seems. Also, please remember not to berate yourself for any missteps or fallbacks along the way. You didn’t become a couch potato in two weeks, and it’s unrealistic to think that you can change old habits in just two weeks. Be patient with yourself.

This little book is a 30-day plan that is fun and easy to do, doesn’t require expensive equipment, and you don’t need to carve out large chucks of time from your already busy schedule. In fact, you can begin this program while lying in your favorite spot watching television! (I told you it was easy.)

Before we begin, I’m going to ask you to make a few promises to yourself:

1. Forget what you’ve heard or been told in the past about your weight or diets or any criticism that may have been showered upon you. Today, just be willing to make a few easy, positive changes. Self-acceptance and self-approval work hand in hand with the tools in this book. They are all you need to begin your personal journey toward better health.

2. Lock your scale away in a closet for 30 days. Next, measure the thickest part around the top of your thighs while you are standing up. After 30 days, measure again and you’ll be pleasantly surprised.

3. Follow the directions on each page once a day AND repeat the affirmations several times a day. In fact, post a note with your daily affirmation on the refrigerator or on your desk, so that you’ll see it and repeat it every time you look there.

4. Know that when you are taking these first steps and working with these exercises, you carry my support and sincere wishes for the best of health.

Now,
Let’s Begin!

Day 1Turn on your favorite TV program, then lie on your right side on the couch with your head resting in your right hand, right elbow supporting. Inhale deeply as you slowly raise your left leg straight up toward the ceiling. Exhale and slowly lower your leg back down. Use a 5 count inhale to bring it up again and 5 count exhale to lower. Make sure that you count slowly and breathe deeply. Don’t worry if your leg doesn’t go very high at first – it doesn’t matter. Using these slow, steady movements utilizes our deep leg muscles and that’s what this exercise is all about. If you’ve seen people throwing their leg up to get it higher, they are using their hips or momentum instead of deep leg muscles. Those people will most likely throw their hip out of whack and they sure won’t be building lean muscles. You, on the other hand, will be making lean muscle and lean muscle burns more calories!

Decide how many you believe you can do today. If you can do 5 in a row – great! If not, just do as many as you can and smile. You’ve taken that first important step.

During the next commercial, sit up and then move around so that you’re lying on your left side. Repeat this exercise with your right leg, remembering to breathe deeply and make slow, purposeful movements.

I’m proud of you. You are making positive changes in your life – doesn’t it feel good?

Today’s Affirmation:
“I am taking control of my own health and well-being.”

Copyright 2009 by Kathi Casey

Kathi Casey, “The Healthy Boomer Body Expert” is a renowned health and wellness coach, popular Baby Boomer columnist, Amazon bestselling author, has appeared on Fox 23, ABC-8 Evening News, and produces her own TV show, “To Your Health.” She’s the founder of The Healthy Boomer Body Center in Massachusetts. Her book “STOP Back Pain” is an Amazon international best seller. Her blog ranked #10 in nursingschools.net list of 50 top Health Blogs. For the last 9 years, she’s been teaching people how to take charge of their own Health Care – Regardless of what Congress does! http://www.healthyboomerbody.com/.