spouse, followed by Walk to lunch with walk to park 12:00 pm STRETCHING ~ SMALL MOVEMENTS ~ LARGE MOVEMENTS ~ DEEP BREATHING ~ SLEEP after my workout

Transcription

1 Sample Movement & Recovery Plan 1 STRETCHING ~ SMALL MOVEMENTS ~ LARGE MOVEMENTS ~ DEEP BREATHING ~ SLEEP Relevance to Your Mission: Planning recovery into my daily life will help me to regain mental focus and stay positive emotionally. 8:00 am before opening Walk to breakroom for snack and progressive relaxation 9:00 am Hold morning meeting while walking with co-workers 8:00 am Mental imagery Walk to next building to check mailbox 8:00 am Yoga DVD 10:00am and stretching 8:30 am Golfing with friends 1 Walk to/from lunch (5 min. each way) min. mental imagery Stretching, begin Listen to soothing music 1 10 minute walk after lunch Stretching-- neck tilts, knees to chest, reach up, reach over and reach behind, begin 8:00 pm Yoga DVD 1 10 min. relaxation after lunch and progressive relaxation, begin Guided meditation with CD 1 Walk to/from lunch (5 min. each way) Stretching -- neck tilts, knees to chest, reach up, reach over and reach behind, begin Progressive relaxation 1 Walk to/from lunch (5 min. each way) min. walk after lunch Small movements -- arm circles, shoulders up & down and knees up & down, begin Listen to soothing music Fun with family, after my workout 6:00 pm Guided meditation with CD rituals 1 Walk to lunch with spouse, followed by walk to park Guided imagery with CD rituals Supporting Rituals: 1. Review my mission daily. 2. Keep bedtime rituals the same and at the same time, even when traveling. 3. Bring CDs, DVDs and books on trips. and guided meditation CD. 1. Purchase soothing music CD or online playlist. 2. Find a yoga DVD I like. 3. Purchase a guided imagery

2 Sample Exercise Plan 1 AEROBIC - RESISTANCE - FLEXIBILITY Relevance to Your Mission: Increasing my fitness levels will increase my energy levels so I can be more engaged with my family. Interval training before work at home on my treadmill Interval training before work at the gym on the elliptical machine Tennis (raquetball if bad weather) Resistance training at home with dynaband/body weight Resistance training at the gym or with dynaband when traveling Supporting Rituals: 1. Pack my gym bag (with clothes and heart rate monitor) the night before and place the bag by the door. 2. Keep an extra dynaband in my desk at work and in my suitcase. 3. In the morning, check my schedule to see if my set exercise time still works. If not, make adjustments as needed to ensure I fit exercise into my day. 1. Join the gym close to work. 2. Buy a new pair of tennis shoes. 3. Buy two more dynabands. 4. Ask my assistant to verify the hotel has a gym when she books my room.

3 Sample Movement & Recovery Plan 2 STRETCHING ~ SMALL MOVEMENTS ~ LARGE MOVEMENTS ~ DEEP BREATHING ~ SLEEP Relevance to Your Mission: Movement and recovery breaks will allow me to be more energized and mentally focused on the task at hand. Walk to next building to check mailbox Walk to coworker s office instead of ing Walk to another floor to use restroom (take stairs) Stand up and stretch at desk and stretching 11:00 am Walk to park with spouse and dogs 9:00 am Work outside in garden 1 5 min. walk to/from lunch Stand and stretch Take a walk outside 1 10 min. walk after lunch at desk Stretching Roll shoulders, wrists, & ankles 1 5 min. walk to/from lunch, 10 min. walk after lunch Stretching 1 Lunch and then relax by the pool with spouse and practice deep breathing techniques Stand up while checking s rituals to be in bed by 10 pm Small movements -- roll shoulders, wrists and ankles Walk with spouse to be in bed by 10 pm Small movements -- roll shoulders, wrists and ankles to be in bed by 10 pm Stretching -- neck tilts, knees to chest, reach up, reach over and reach behind to be in bed by 10 pm rituals to be in bed by 10 pm Walk with spouse rituals to be in bed by 10 pm Supporting Rituals: 1. Read my mission daily in the morning. 2. Review my schedule every afternoon for the following day to determine if my plan is still doable. If not, adjust any reminders. 1. Set up a daily 5-minute meeting for every work day at 10 am, 2 pm and 4 pm. 2. Set my mobile phone alarm to go off at 10 am, 12 pm, 2 pm and 4 pm.

4 Sample Exercise Plan 2 Relevance to Your Mission: AEROBIC - RESISTANCE - FLEXIBILITY Adding resistance and interval training to help decrease my body fat percentage. Interval training will allow me to workout at lunch so I can spend more time with my family. 10 minutes of yoga 10 minutes of yoga 10 minutes of yoga Long run outside (or swimming) and resistance training using a dynaband and body weight at home Interval spinning class at the gym followed by 10 minutes of yoga Interval training on elliptical machine Basketball at the gym before my resistance training with personal trainer Play sports with kids or jump on trampoline with kids 30 minutes of pilates Go out dancing with spouse Supporting Rituals: 1. Pack my workout clothes and heart rate monitor the night before. 2. Stop working out 5-10 minutes early to allow for stretching/flexibility. 3. Make a new playlist on my MP3 player every Sunday for that week s workouts. 1. Schedule an ongoing workout time on my calendar for Tuesday and Thursday. 2. Purchase a set of dumbbells in various weights. 3. Hire a personal trainer 1 day/week for 1 month to learn a variety of resistance exercises with good form and technique.

5 Movement & Recovery Plan STRETCHING ~ SMALL MOVEMENTS ~ LARGE MOVEMENTS ~ DEEP BREATHING ~ SLEEP Relevance to Your Mission: Supporting Rituals:

6 Exercise Plan Relevance to Your Mission: AEROBIC - RESISTANCE - FLEXIBILITY Supporting Rituals: