December, 2009

Perform these exercises once a month to lose 5-7 pounds of excess weight each time. ( As an added side effect, you may lose weight and build stronger bones.)

1. Deep knee bends: Bending knees, keeping back straight, lift one item from the floor.  Place the item in a drawer, cupboard or box nearest to where you will next need it.  Keep a trash can handy for extra balance and to store things that have no further use.  Repeat 20 times.
2. Lower abdominal tighteners: Equipment – empty laundry basket.  In your main closet, pull in your lower abdomen and hold it.  Taking one item from a hanger, put it on.  If unable to fit over your head, close the front, or fasten waist, place in the laundry basket.  Breathe out as you release your abdominal muscles and commit that piece of clothing to another home.  Repeat 10 times.  ( Reuse filled basket in exercise #3)
3. Step stool high-stepping: Write on 2 index cards: KEEP and GIVE. Determine the least accessible shelf or cupboard in your kitchen. Using a step stool, remove everything from that space. While performing the exercise, ask yourself two questions about each item you touch:  1) Have I used this within 2 years? If  “No,” put the item in the GIVE  pile. If “Yes,” ask the second question,  2) Do I use it at least once a month? If “No,” put it back where it came from. If “Yes,” find a new home in a more accessible location.  Add the clothes from the laundry basket to the GIVE pile and dispose of everything by donating to a friend, charity, or the trash man.
4. Hip flexers: Equipment – One or more 25 CD/DVD storage containers. Sit on the floor facing your media center with knees apart. Lean forward and pick up one DVD or CD. Return to the upright position and open the case while taking a deep breath. If the case has the correct disc, close it and set it in the container. If not, remove any disc and place both to the side for now. Breathe out. Repeat until all CD/DVD’s have been removed. Match up any newly discovered pairs and place in the storage container.  Empty cases then are placed behind the loaded cases and lone CD/DVD’s placed in sandwich bags go in front. One final step to finish this exercise strong: flip through each title and let go of those that no longer hold any interest for you.
5. Lower back stretch: Equipment – a plastic bin labeled MOVE.  Lying on the floor face down near a bed, reach with your left arm to capture the nearest container-escapee from under the bed. Place it in the plastic bin. Repeat four more times, then do the same motion five times with right arm. Continue until the floor under the bed is cleared. Use the items in the container in exercise # 6.
6. Cool down: Pick one item from the container filled in exercise #5. Decide which person uses that and where. Walk from room to room at a medium pace, depositing each item close to the door of the appropriate room. DO NOT STEP INSIDE THE ROOM! Keep walking until the container is empty.
7. One last stretch: Crossing one foot over the other, slowly pick up the laundry basket from exercise #3. Change foot position, crossing the other foot in front and slowly pick up the plastic bin from exercise #6. Place in the laundry basket and lift both over your head. Stretching as high as you can, say, “I did it!” Put both containers away until next month.

Now you can go weigh the items in your GIVE pile to see how much weight you lost this month. Congratulations!