This document contains a calendar from April to July 2016 with notes about fitness exercises and tips. It includes: 1) A description of the "stirring back stretch" exercise where the arms are raised and circled widely while in a lunge position to target the low back region. 2) A "shower to sleep strategy" recommending pre-sleep tasks like showering, writing to-dos, reading, and turning off devices to help the body and mind unwind and sleep effectively. 3) A coaching lesson about everyday strength and resisting temptation by having a plan to steer away from tantalizing treats and occupy temptation times with healthy activities.

1. "BE POSITIVE" 610.220.0883
Spring to Summer
2016 M T W T F S S
1 2 3
APR 4 5 6 7 8 9 10
11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30
1
MAY 2 3 4 5 6 7 8
9 10 11 12 13 14 15
16 17 18 19 20 21 22
23 24 25 26 27 28 29
30 31
JUNE 1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30
JULY 1 2 3
4 5 6 7 8 9 10
11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30 31
YYYooouuurrr FFFiiitttnnneeessssss
Exercise Exposed: The Stirring Back Stretch
B While occupying a lunge
position raise the arms direclty
above the head just outside the
vantage point of your peripheral
A. vision. Once in position begin a
wide circular motion to a
maximum of ten repititions or until
three full breathes are completed.
Pretend that you are stirring a huge pot of stew with a
really large spoon and the stew is extra thick. In
essence take your time and maximize your range of
motion. A great after-your-workout stretch to
incorporate into any fitness routine.
A.) Location on athlete's back where the stirring back
stretch is meant to target.
B.) Rotation of arms shall follow an as wide as possible
circle motion.
***Training tip: If done correctly then the athlete will
feel the effects of this stretch directly in the low back
region.
Shower to Sleep Strategy Resting the body is fundamental to longevity & to staying active.
When we sleep at night we are gifting ourselves a moment to refresh the
whole body, mind and soul. Consider engaging in these pre-sleep tasks to
encourage the brain to and body to unwind effectively and efficiently:
SHOWER TASKS: Full shower, Wash face, Brush teeth, Personal hygiene, etc.
, READ TASKS: Book, Magazine, Article, Write a letter, Write to-do items for next day
SLEEP TASKS: Change clothes, Turn off lights & electronic devices, Set alarm, Dream
Strength ~ Stamina ~ Skills ~ Smarts ~ Strategy ~ Speed
Shower -> Change -> Prepare clothes for tomorrow-> Plan to-do's -> Read -> Sleep -> Dream

2. "BE POSITIVE" 610.220.0883
Coaching Lesson: Everyday Strength
q "I Struggle Too!"
You are not alone. Whether your fitness levels are never where
you desire them to be or you are inundated with never-ending tasks
calling your name at home or work, I am there with you... because I
struggle too! I struggle to balance the day's needs with the day's
wants but most of all I struggle to resist the urge to satisfy my
calling temptations.
Temptation ticks constantly. Having a strong will, discipline and a
plan are required to work in tandem to successfully avoid and
ignore such ticks. Everyday strength hinges on owning up to
yourself. By keeping yourself accountable to an overpowering
sense of discipline to stick to your will.
Temptation can be as sweet as a chocolate bar, a bargain at a
local store or as simple as resting for too long and allowing a
lethargic feeling to creep in. To avoid any and all of the above I
advise a "go-to" plan to assist in steering around these tantalizing
treats that steal our teeth and our budgets and our time. Devising
such a plan will help you navigate to a launch-away-from-point.
From this new-found restarting point in your day you know how to
comfortably find a healthy activity which will occupy your what
would be "temptation time".
By intentionally taking control over yourself, your temptation times
will lesson and your enjoyment time will increase. Try it for a week
and let me know if your plan to occupy your time more effectively
by giving yourself permission to take mini-mental breaks results in
boosting your bottom-line and/or increasing your productivity levels.
Till next time my athletes; Stay Healthy, Stay Safe, and Stay
Hydrated!
Sincerely,
Jason R. Bohot
Coach Jason R. Bohot, NASM - PES
TRY THESE TO-DO'S IN SPRING
Scheduled
* Spring Cleaning/Maintenance
* Unplug electronics every night.
Spontaneously
* Swimming
* Bike Ride
* Trail Walks/Hikes
Planned
* Start a Garden
* Travel as a family to visit
family
SSttaayy
SSoocciiaall
Strength - Stamina - Skills - Smarts - Strategy - Speed