THE COMMITMENT TO IMPROVING AND UPGRADING MY SKILLS in The Power of Movement.
Lisa Nichols teaches, “Action is the antidote for despair. Action is the prescription for success.”
Steve Maraboli says, “TAKE ACTION! An inch of movement will bring you closer to your goals than a MILE of intention.”
Mohandas Gandhi was correct when he shared the truth: “ACTION EXPRESSES PRIORITIES.”
We tend to do that which is most in accordance with our desires. With the desire to improve and upgrade our knowledge and skills in the realm of the power of movement, the term “exercise” comes to mind.
This next month, we will be working on TAKING ACTION, in the form of movement. Call it exercise, if you like, but this month, MOVEMENT is the name of the game. Each day, YOU decide which movements you want to try out and experiment with.
The power and importance of movement has been taught and practiced throughout the centuries. The heart is the pump that ensures that blood filled with new oxygen and nutrients from all we choose to ingest is pumped throughout our bodies. It only takes TWO PUMPS of the heart to reach 60,000 to 100,000 MILES of blood vessels, depending upon the size of our bodies.
There is THREE TIMES as much lymphatic fluid in our bodies as there is blood, but the lymph system has no pump! The only way we can keep this lymph fluid circulating, rather than remaining stagnant and creating health issues, is to MOVE. A daily, habitual exercise routine consisting of one or more movement activities keep us healthy, improves and up-regulates immune function, and empowers our bodies to regenerate and heal at a MUCH more efficient rate than if we do not move.
Below are suggestions for exercise for those who don’t move on a regular basis. Choose one of them and JUST DO IT, at any time you feel like it. This month’s challenge will to be practicing MOVEMENT on a daily basis, for a total of AT LEAST 10 MINUTES. ANYTHING is better than NOTHING. As you choose each day’s movement activity, realize and remember that implementing easy, daily, habitual movement routines will result in you feeling younger, healthier, and more capable each and every day. Take the opportunity to research and learn different exercise routines, what the benefits are of each, and how often each exercise or movement requires practice in order to most optimally enhance YOUR body.
If you think it is necessary to consult with a physician before ANY movement exercise, do so! It is YOUR body, and you know better than anyone what is helpful and what is harmful for it. When it comes to the body, I LOVE the mantra: ALWAYS BE UPGRADING.
Suggested exercises:
A 10-minute walk. This can be done ANYTIME, ANYWHERE. At work on a break, out in nature, or around the block where you live-walking is a GREAT exercise when done consistently.
Yoga. This can be learned from a book, a video, or in a class. On YouTube, YOGA WITH ADRIENE has become a HIGHLY POPULARIZED practice for easy and enjoyable movement for MILLIONS of people each day. There are easy-to-follow practices for beginners and advanced practitioners, with videos ranging from 10 minutes to one hour.
Body weight squats. At any time, wherever we are, we can find a space to simply do 10 or 15 squats. Without weight is easy for MOST people to do, and eventually doing these on a daily basis, a few times a day, leads to a stronger base and the ability to walk further, climb higher, and do more difficult things.
Straight-leg dead lifts. This is completed by bending forward at the waist with your legs straight, going as low as you can, then immediately but slowly returning to the standing position. Doing 10 to 15 of these, a few times throughout the day results in stronger legs and the possibility of less injuries-especially the longer we live.
Push-ups, pull-ups, sit-ups. Just do as many as you can. Do this a few times a day, and within a months’ time, notice how much stronger you are!
My FAVORITE image I have ever witnessed regarding the human body is five pounds of muscle being displayed next to five pounds of fat. The muscle is small in comparison to the fat, indicating that muscle weighs MUCH more than fat does. One mistake MOST people make when they begin to exercise and transform their muscle into fat is to step on the scale each day for feedback on how they are doing, rather than allowing the body to do what it does best as they focus EXCLUSIVELY on HOW THEY FEEL as they consistently practice movement exercises. This month, I challenge you to do what FEELS good, rather than paying attention to what you think LOOKS good, on the scale. Stay off the scales for just ONE month as you practice MOVEMENT. Pay attention to how you feel and how your clothes begin to feel by the end of the month as you chip away at your personal improvements surrounding MOVEMENT.
Decide a few movements you wish to track the improvement on over the next month. Choose three exercises you want to improve on and TRACK THE IMPROVEMENTS. Whether it is the number of push-ups, the total number of body-weight squats, or how far you can walk in 10 minutes, decide on three things YOU want to improve upon, and write down or record below the beginning results:
1 –
2 –
3 –
Below are recommended books, podcasts, and sources of information I have found to be useful in the constant upgrading process area of movement:
BOOKS:
PODCASTS:
HEALTH THEORY
THE MODEL HEALTH SHOW
PEOPLE TO FOLLOW ON SOCIAL MEDIA:
Tom Bilyeu, Lewis Howes, Tony Robbins, Ed Mylett,
OTHER SOURCES OF INFORMATION:
The documentary IDO PORTAL JUST MOVE.
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of MOVEMENT:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
What exercise I did today to improve and upgrade my MOVEMENT abilities:
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of MOVEMENT:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
What exercise I did today to improve and upgrade my MOVEMENT abilities:
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of MOVEMENT:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
What exercise I did today to improve and upgrade my MOVEMENT abilities:
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of MOVEMENT:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
What exercise I did today to improve and upgrade my MOVEMENT abilities:
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of MOVEMENT:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
What exercise I did today to improve and upgrade my MOVEMENT abilities:
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of MOVEMENT:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
What exercise I did today to improve and upgrade my MOVEMENT abilities:
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of MOVEMENT:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
What exercise I did today to improve and upgrade my MOVEMENT abilities:
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
WEEK NINE CHECK-IN
What was your favorite thing that happened this last week?
What was the most important thing you learned in the last week?
What did you do this last week that you appreciate yourself the most for?
What one thing triggered you the MOST this last week, and why? What belief(s) drove you to react the way you did?
If you were to envision this exact, same scenario happening again, how would you choose to handle it in a more optimal way?
What improvements in your MOVEMENT abilities did you experience this last week? (Beliefs, perspectives, habits, practices…)
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of MOVEMENT:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
What exercise I did today to improve and upgrade my MOVEMENT abilities:
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of MOVEMENT:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
What exercise I did today to improve and upgrade my MOVEMENT abilities:
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of MOVEMENT:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
What exercise I did today to improve and upgrade my MOVEMENT abilities:
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of MOVEMENT:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
What exercise I did today to improve and upgrade my MOVEMENT abilities:
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of MOVEMENT:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
What exercise I did today to improve and upgrade my MOVEMENT abilities:
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of MOVEMENT:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
What exercise I did today to improve and upgrade my MOVEMENT abilities:
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of MOVEMENT:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
What exercise I did today to improve and upgrade my MOVEMENT abilities:
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
WEEK TEN CHECK-IN
What was your favorite thing that happened this last week?
What was the most important thing you learned in the last week?
What did you do this last week that you appreciate yourself the most for?
What one thing triggered you the MOST this last week, and why? What belief(s) drove you to react the way you did?
If you were to envision this exact, same scenario happening again, how would you choose to handle it in a more optimal way?
What improvements in your MOVEMENT abilities did you experience this last week? (Beliefs, perspectives, habits, practices…)
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of MOVEMENT:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
What exercise I did today to improve and upgrade my MOVEMENT abilities:
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of MOVEMENT:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
What exercise I did today to improve and upgrade my MOVEMENT abilities:
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of MOVEMENT:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
What exercise I did today to improve and upgrade my MOVEMENT abilities:
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of MOVEMENT:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
What exercise I did today to improve and upgrade my MOVEMENT abilities:
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of MOVEMENT:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
What exercise I did today to improve and upgrade my MOVEMENT abilities:
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of MOVEMENT:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
What exercise I did today to improve and upgrade my MOVEMENT abilities:
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of MOVEMENT:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
What exercise I did today to improve and upgrade my MOVEMENT abilities:
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
WEEK ELEVEN CHECK-IN
What was your favorite thing that happened this last week?
What was the most important thing you learned in the last week?
What did you do this last week that you appreciate yourself the most for?
What one thing triggered you the MOST this last week, and why? What belief(s) drove you to react the way you did?
If you were to envision this exact, same scenario happening again, how would you choose to handle it in a more optimal way?
What improvements in your MOVEMENT abilities did you experience this last week? (Beliefs, perspectives, habits, practices…)
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of MOVEMENT:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
What exercise I did today to improve and upgrade my MOVEMENT abilities:
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of MOVEMENT:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
What exercise I did today to improve and upgrade my MOVEMENT abilities:
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of MOVEMENT:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
What exercise I did today to improve and upgrade my MOVEMENT abilities:
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of MOVEMENT:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
What exercise I did today to improve and upgrade my MOVEMENT abilities:
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of MOVEMENT:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
What exercise I did today to improve and upgrade my MOVEMENT abilities:
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of MOVEMENT:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
What exercise I did today to improve and upgrade my MOVEMENT abilities:
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of MOVEMENT:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
What exercise I did today to improve and upgrade my MOVEMENT abilities:
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
WEEK TWELVE CHECK-IN
What was your favorite thing that happened this last week?
What was the most important thing you learned in the last week?
What did you do this last week that you appreciate yourself the most for?
What one thing triggered you the MOST this last week, and why? What belief(s) drove you to react the way you did?
If you were to envision this exact, same scenario happening again, how would you choose to handle it in a more optimal way?
What improvements in your MOVEMENT abilities did you experience this last week? (Beliefs, perspectives, habits, practices…)
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of MOVEMENT:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
What exercise I did today to improve and upgrade my MOVEMENT abilities:
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
Today’s Date: _____/_____/______
MORNING:
1 thing I am most grateful for ABOUT MY HEALTH, RIGHT NOW:
My FAVORITE quote, idea, or teaching of the day relating to the improvement of MOVEMENT:
ONE THING I want to accomplish today:
10 minutes of silence.
EVENING:
What exercise I did today to improve and upgrade my MOVEMENT abilities:
What did I LOVE about today?
What did I learn today?
What did I most appreciate about myself today?
Did I complete today’s tasks? YES____ NO_____
CONGRATULATIONS ON COMPLETING MONTH THREE IN THIS PERSONAL UPGRADE JOURNAL!!!
At the close of this 30-day segment, it is important to realize how far we have come in just the last 30 days. It is time to revisit the questions answered and the information recorded at the beginning of this month, then recognize any progress, changes, or upgrades in your personal attitude, perspective, ideas, or beliefs about THE POWER OF MOVEMENT.
Decide which movements helped you THE MOST over the last 30 days. Which ones are you most likely to continue doing on a daily basis as you continue on to the other sections of this workbook? Which ones made you feel the best about yourself when you did them and why?
What were the three exercises you decided to improve upon at the beginning of this 30 days, and what were your results after completing the work this last month?
What research did I do this last 30 days about exercise or movement that proved MOST helpful and useful to me?