These three exercises are recommended for flexibility, posture, leg strength, balance, and motivation: 1. Sit and reach back stretch 2. Chest stretch 3. Chair squat The document provides instructions for performing each exercise and recommends doing them 5-10 times daily or twice daily for more motivated individuals. It emphasizes thinking about progress, not perfection, and using awareness as a key factor for change.

2. Think progress not perfectionUse movement as inspirationUse awareness as key factor to changeThis Week’s Powerful Mind Connections

3. 1. Sit and Reach Back Stretch - from sitting position lower upper body and extend arms to near ankles or floor – hold 5 seconds then look up and pull upper body back to seated position. Make sure back is flat when returning to upright position. Repeat 5 - 10 more times. More motivated individuals may repeat this twice daily. Daily Stretches

4. 2. Chest Stretch – standing and taking hands behind lower back, squeeze back muscles and stretch chest. Hold 5 seconds and repeat 5- 10 more times. More motivated individuals may repeat this twice daily. Daily Stretches

5. 3. Chair Squat – sit on edge of secure chair. And with feet shoulder width apart and feet directly under knees, raise yourself to a standing position. You may push off with your hands on chair and as you advance place hands to side. Repeat 5- 10 times daily or twice daily for the more motivated individual. Daily Leg Strength

6. 1. Great for back flexibility and strength.2. Great for posture3. Great for leg strength and balance.4. Great for the mind and motivation.Why These Three Exercises

7. Behavior in exercise – Set 1 goalBehavior goals in eating habits - set 2 goalsChange 2 behaviors that have resulted in stress/bringing joy back into life goalsSpecific weight goal in 12 weeks.12 Week Goal PlanningPulling it all together and making sense of it all.

8. Are you eating too many calories in general?Are you eating too many high fat foods?Are you eating too many empty calories?Are you eating too much sugar? Is it your basic sense that you are just not eating healthy?Know this – food has the ability to make us feel really good about ourselves or make us feel really bad about ourselves. Ask yourself how you want to feel in the long run. Use Your Log Book But Go With Your Instincts

9. Tie exercise goal to 12 week exercise goal.Most people do best with a daily exercise goal in the beginning of an exercise routine.Be conservative to breed success, but yet not so easy that you get bored.It’s sometimes difficult in the beginning to know what you can do. The mind gets in the way. When this happens turn the mind off and just go do the action. Contrary to the idea of being mindful, just ACT. We’ll worry about the mind catching up later! Exercise Goal This Week in Minutes

10. Tie this to your eating behavior 12 week goal.Keep it simple. Make it measurable. Example I will eat broiled fish two days this week instead of my normal once or twice a month.Keep in mind that our tastes change and what we imagine as never being a pleasure to eat can become something we look forward to. Give change time. There’s no hurry just keep progressing. You will do well.Eating Behavior Goals This Week