MONDAY-ARMS
FIT TIP: Arm waves:-Reach your hands all the way out to your side as far as you can away from your shoulders-spread your fingers out and make small rainbows with your hands 2 inches forward and 2 inches back. Go for 30 seconds and then turn your palms up for 30 secs. See it here on GMA http://abcn.ws/bBUetY
STRETCH TIP: Knuckle Lift -Interweave your hands behind your tailbone knuckles down. With a lifted chest drive your hands away from you as high as you can comfortably go. Hold the stretch for 5 deep inhales.
MIND TIP: Everything is downstream and to be enjoyed. Let go of the oars and trust me to help you get into the best shape of your life.
BALANCE TIP: Tight rope -place a rope or string and walk down it with our arms outstretched. Focus on looking straight ahead. See the video here: http://aarp.us/fRj7O0
TUESDAY-CORE
FIT TIP: AB Press-Lie flat on your back and bring your knees up above your hips. With your head relaxed on the ground press your quadriceps with your hands for 30 seconds. Press as hard as you can and keep your stomach down like you have a tight pair of jeans on. See it here: http://aarp.us/fRj7O0
STRETCH TIP: Knee Drop: Stay flat on your back and put your hands interwoven behind your head. Bring your knees up into right angles and gently drop your legs down to the side (go to where it feels comfortable) Relax there for 5 deep inhales and switch sides. See it here: http://aarp.us/fRj7O0
MIND TIP: Close your eyes for 30 seconds and visualize yourself joyous and content. Take 5 deep breaths, open your eyes and keep smiling.
BALANCE TIP: With your feet together come onto your toes. Bring your arms out to your sides shoulder height with your palms up. Reach as far as you can to the right and then left. Go back and forth 5x.
WEDNESDAY-LEGS
FIT TIP: Ballet Squats: Assume an extreme version of "second position" in ballet -- feet more than shoulder-width apart, toes pointed to sides. Keeping arms straight but relaxed, bring hands together in prayer, and lower your body as far as you comfortably can -- be sure your knees stay over your ankles, not your toes. Stop when your thighs are parallel to the ground. Lift your body back up, keeping your knees slightly bent. Throughout, maintain a straight line from the top of your head to your tailbone -- don't lean forward. Work up to 25 repeats. If you want to kick it up. Hold after at the bottom and pulse for 1 minute. See it here: http://bit.ly/f9V2YJ
STRETCH TIP: Weeping Willow Hamstring Stretch-Starting with your feet in the same position as the Ballet Squat, bend forward, and drop both hands toward your right ankle. Relax your upper body, and let your head dangle loosely, releasing the tension in your neck. Keep your legs straight; don't bend your knees in an effort to touch your toes. Hold for 20 seconds; switch sides and repeat. You can see it here: http://bit.ly/fglZ82
MIND TIP: Every time you look at the clock immediately give someone else a compliment. If you are alone-phone or email them. It is nice to be nice.
BALANCE TIP: With your feet together lift your right knee up (waist high) and with straight arms interweave your hands underneath the outside right below your right knee. With your stomach pulled in and a long spine gently lean back. Stay there and circle your foot 5x in each direction. Then switch sides.
THURSDAY-BACK
FIT TIP: SUPERMAN: Lie flat on your stomach, reaching your arms out in front of you with palms down. Spread your extremities straight out in all four directions, and lift your arms and legs simultaneously for enough repetitions to cause some mild fatigue. Continue to look down during the movement, and don't overextend your neck up. This exercise is about how long you can make your body -- not how high you can get it. Focus on squeezing your butt as you lift. Lift 40x
See it here: http://bit.ly/ibrM7x
STRETCH TIP: Palms Out Stretch: Stand with your feet together. Interweave your fingers and turn your palms away from your body (so you're looking at your knuckles). Reach your palms as far away from yourself as you can as you hunch your back and curl your tailbone under. Take five deep breaths, expanding your rib cage. View it here: http://bit.ly/f4Ftdw
MIND TIP: Never betray your own integrity.
BALANCE TIP: Bring your hands into prayer in front of your chest. With your feet together come onto your toes and gently bend your knees. Slowly drop your tailbone as low as you can without leaning forward and keeping your heels as high as you can. Hold at your lowest spot for 30 seconds.
FRIDAY-UPPER BODY
FIT TIP: Field Goals: Bring your arms into right angles and your elbows to your sides shoulder height. Leaving your elbows there drop your hands down in front of you and bring them back up above your elbows. Go back and forth for one minute. View it here: http://aarp.us/fRj7O0
STRETCH TIP: Try the CHICKEN WING. My Mom taught me this stretch and it works. Great to do if you slept on your side all night. Bring the back of your right hand to your right hip (now your palm faces out and your elbow is out to the side) Take your left hand and reach around and grab your right elbow-gently pull your elbow towards your stomach. If you are too tight, place your hand behind your back. Keep your chest lifted and hold for 5 seconds then switch sides. See it here: http://aarp.us/fRj7O0
MIND TIP: Love sells better than hate!
BALANCE TIP: With your hands in prayer lift your right foot up and put it on your calf. Now swivel your knee to the left while your palms in perfect prayer going to the right. Go back and forth 10x and then switch legs.
WEEKEND:
CARDIO TIP: Walk up 10 flights of stairs. Keep your shoulders over your hips, your stomach taut and think floating. You barely want to hear your feet. This uses your muscles more and doesn't damage your joints.
Good Luck!