• 4-5 times per week (Walking, Jogging, Running, Swimming, Cycling, Etc.)
• 60-85% Maximal Heart Rate (MHR=220-Age)
• Minimal 20 minutes per day; Ideally 30-45 minutes

• 2-3 times per week
• Could be bodyweight, sport cords, free weights, machines
• Minimal 20 minutes per day;  Ideally 30-45 minutes

• Everyday! Minimal 10 minutes per day
• Examples include Downward Facing Dog, Cats & Dogs, Pigeon Pose, Trunk Hang downs, Kneeling Hip Flexor Stretch
  

II. NUTRITION

A. Breakfast—Eat breakfast everyday!

B. Eat 4-5 small meals per day

C. Eat every 2-3 hours

D. Reduce your portion sizes

E. Increase Water Intake (Half your body weight in ounces)

F. Don’t eat after 8 pm

G. Reduce/Eliminate Alcohol from your diet 

III. STRESS REDUCTION

• Massage Therapy
• Acupuncture
• Yoga/Pilates/Meditation
• Exercise
• Gardening or other hobbies

• Don’t forget to focus on full, belly breaths (18,000-22,000 times per day)
• Try driving without your radio on
• Turn your cell phone off at night, in the car, or at other times when you want to disconnect
• Get at least 5 minutes of quiet, uninterrupted Meditation/Prayer time everyday
• Take 3 full breaths before reacting to anything. We control how we react to people, events, situations, news, etc.
• Do the things you love! Do what you love and love what you do!
• Say something nice to someone Today!
• You do not have to be everything to everyone!
• Journal what miracles are happening in your life
• Remember your purpose in life!!!