1. health and fitness
2. exercise

Whole Life Overhaul
------------------------------------------------------------Good Morning!
Welcome to Week #3
At this point, we have started working on reawakening your spirit and giving you some
control over your life. Keep reading your profile nightly, and keep working through the
cleaning exercises.
Are you starting to feel that you have a stronger foundation? A little more resolve? Good!
The exercises this week won’t be so tough. I want you to get used to the cleaning habits, so
I won’t overload you. So that you get in the habit of keeping your home picked up and
clean, starting today you will also have a daily planner. The trick here is to keep building on
the last lessons until you’ve gotten into the habit and it all comes naturally.
Now you are going to start paying attention to you. The next 2 weeks will be just about
taking care of you. The person you’ve probably neglected the most.
How do you feel on those occasions when you take extra care to look your best? Picture one
of those times now…. Take your time, there’s no hurry here.
Feels pretty good, doesn’t it? You feel confident and attractive. You walk taller. You might
even strut just a bit.
Why not feel that way every day?
Sigh…. I know- no time. That’s the excuse right?
Baloney. You don’t think you’re worth taking the extra time.
Let get rid of that lie right now. You are worth it. You deserve the 10 or 15 minutes it takes
to look your best for the day, every day. You deserve to feel good about yourself.
And just in case you’re still feeling a pang of guilt- if others in your life depend on you, then
they need you to feel good about yourself. You can’t take care of the needs of others for
very long if you don’t take care of your own needs.
It’s a vicious negative cycle. You don’t take the time to take care of yourself, so you don’t
look too good. You feel bad because you don’t look too good. Because you feel bad, you
won’t take care of yourself. STOP-STOP-STOPGet off that merry-go-round NOW.
We will work on you this week.
Today’s exercise is one that will take a little practice. OK, maybe a lot of practice.
You know what your perfect amount of sleep is. Mine is 7 hours. If I sleep 8 I get a
headache that won’t go away. 6 is not quite enough.
If you are not sure, start with a target of 7. Most people get less than 6, and it is wreaking
havoc in increased accidents and illness. It costs the economy billions in lost time. It has the
opposite effect of what people think they are accomplishing by sleeping less. You are
actually less productive, and maybe even dangerous to yourself and others.
Your body is a fine machine, as long as you maintain it. It far outlasts a Mercedes. You
wouldn’t let your Mercedes go without gas, oil, and basic maintenance now would you? Of
course not. It’s far too valuable.
The Mercedes can be replaced. You can’t.
Ok, enough of the lecture…. Back to the exerciseSince most of us don’t really have a choice when we can get up- we have to work
backwards and set a bedtime. So, if you have to get up at 7 AM, then get to bed by
midnight. If you have to get up at 5 AM (gasp!) then you have to be in bed by 10 PM.
Just let everyone know you will turn into a pumpkin if you don’t. Which is sort of the truth,
isn’t it?
But you are going to make it even better. Wash all of your bedding. Use a nice smelling
fabric softener. While the sheets are off- FeBreeze your mattress and pillows.
When you sink into that nice clean bed….ahhh.
That is your exercise today. Finish your picking up in the kitchen and bathroom, read your
profile, and sink into that nice clean bed on time. See you tomorrow.
Carole
Read this out loud at the end of the day I will go to bed knowing that I did the best that I could this day and turn it over to my
higher power to work on while I get some rest. I am confident that I am on the right track
and making changes that will affect the way I live forever.
Day by day, in every way, I’m getting better and better.
My Daily Planner
Monday, _______________________
This is going to be a Great Day!
Every Day, in Every Way- I’m getting better and better!
Today, I start taking care of me.
5:00 AM
5:30 AM
6:00 AM
6:30 AM
7:00 AM
7:30 AM
8:00 AM
8:30 AM
9:00 AM
9:30 AM
10:00 AM
10:30 AM
11:00 AM
11:30 AM
Noon
12:30 PM
1:00 PM
1:30 PM
2:00 PM
2:30 PM
3:00 PM
3:30 PM
4:00 PM
4:30 PM
5:00 PM
5:30 PM
6:00 PM
6:30 PM
7:00 PM
7:30 PM
8:00 PM
8:30 PM
9:00 PM
9:30 PM
10:00 PM
10:30 PM
11:00 PM
Clean the bedding
Pick up clutter, papers, etc.
Final cleanup- Read over your profile
Get a good night’s sleep.
Whole Life Overhaul
------------------------------------------------------------Good Morning!
Here is Exercise #2 for this weekGet a haircut. Get a nice easy to care for cut.
Relax and enjoy the shampoo. Feel the frazzled ends being cut away. Feel how nice it is to
have someone else dry your hair. Feel the warmth of the dryer. Feel how fluffy your hair
feels when it’s done.
Now, go out and enjoy your new do. Watch how heads turn as your new, confident self
walks through a crowded store. You can feel the new softness, you can feel how it lays in
place so nicely. Admire your reflection in every window you walk past…and then admire it
again when you get back home.
OK, don’t forget to dust, pick up the kitchen and bathroom, read your profile, and get to
bed on time. I’m such a slave driver, aren’t I?
See You Tomorrow!
Carole
CommonSenseLiving.com
Read this out loud at the end of the day I will go to bed knowing that I did the best that I could this day and turn it over to my
higher power to work on while I get some rest. I am confident that I am on the right track
and making changes that will affect the way I live forever.
Day by day, in every way, I’m getting better and better.
My Daily Planner
Tuesday, ________________________
This is going to be a Great Day!
Every Day, in Every Way- I’m getting better and better!
I feel really good today.
5:00 AM
5:30 AM
6:00 AM
6:30 AM
7:00 AM
7:30 AM
8:00 AM
8:30 AM
9:00 AM
9:30 AM
10:00 AM
10:30 AM
11:00 AM
11:30 AM
Noon
12:30 PM
1:00 PM
1:30 PM
2:00 PM
2:30 PM
3:00 PM
3:30 PM
4:00 PM
4:30 PM
5:00 PM
5:30 PM
6:00 PM
6:30 PM
7:00 PM
7:30 PM
8:00 PM
8:30 PM
9:00 PM
9:30 PM
10:00 PM
10:30 PM
11:00 PM
Get a haircut today.
Dust
Final cleanup- Read over your profile
Get a good night’s sleep.
Whole Life Overhaul
------------------------------------------------------------Good Morning!
Here is Exercise #3 for this week-
Facing the World
Today you’ll need some facial scrubbing grains. You can pick up St. Ives for pretty cheap.
(I’ve even seen it in the sample aisle.) Neutrogena has facial cleanser with micro abrasion.
It doesn’t have that big grainy feel to it. You probably will like that one better.
Before bed, give your face a good washing with whichever product you choose. Splash rinse
your face with cool water (not cold) about 10 times to rinse off any residue. This step is
really good for your face. You will immediately see a difference. Follow up with a good
moisturizer. If you like, you can use a self tanning lotions to give your skin a little color.
Men are not excused from this exercise!
Tomorrow morning, wash your face, splash rinse, moisturize.
Men- shave.
Women- put on your makeup.
Fix your hair.
I don’t care if all you have to do is walk the dog. Do it for you.
You'll feel better if the reflection looking back at you in the mirror looks good. Looking at a
tired, depressed, craggy looking face is not going to do much for your moral. Make the
effort to look your best.
You'll be mentally ready to start doing something. It's kind of like giving yourself this
thought, Well, I'm ready, now what do I do?
It starts a chain reaction; look better-feel better, feel better-look better.
And you’re lookin pretty good there!
Your ongoing exercisesToday is clean the kitchen day. It’s not so bad this week, is it? Don’t forget to check under
the rangehood. If it’s really bad, use 409 orange cleaner and a scotch brite sponge. The
kind with the green scrubber pad attached. You can use the wear it away practice.
Remember? Every week, just work on it a little at a time until finally it is all worn away and
clean.
Pick up and quick clean Kitchen and Bath.
Read over your dream profile.
Get to bed on time.
See You Tomorrow!
Carole
CommonSenseLiving.com
Read this out loud at the end of the day I will go to bed knowing that I did the best that I could this day and turn it over to my
higher power to work on while I get some rest. I am confident that I am on the right track
and making changes that will affect the way I live forever.
Day by day, in every way, I’m getting better and better.
My Daily Planner
Wednesday, _____________________
This is going to be a Great Day!
Every Day, in Every Way- I’m getting better and better!
I will put my best face forward.
5:00 AM
5:30 AM
6:00 AM
6:30 AM
7:00 AM
7:30 AM
8:00 AM
8:30 AM
9:00 AM
9:30 AM
10:00 AM
10:30 AM
11:00 AM
11:30 AM
Noon
12:30 PM
1:00 PM
1:30 PM
2:00 PM
2:30 PM
3:00 PM
3:30 PM
4:00 PM
4:30 PM
5:00 PM
5:30 PM
6:00 PM
6:30 PM
7:00 PM
7:30 PM
8:00 PM
8:30 PM
9:00 PM
9:30 PM
10:00 PM
10:30 PM
11:00 PM
Clean the kitchen
Do a Facial
Final cleanup- Read over your profile
Get a good night’s sleep.
Whole Life Overhaul
------------------------------------------------------------Good Morning!
Here is Exercise #4 for this weekIncrease your Water
Remember that success is about doing a lot of little things. One little thing you can do has a
multitude of benefits.
Water improves the look and texture of your skin. Kind of moisturizing from within.
Aside from drinking water, be sure to be generous when rinsing your face. Splashing your
face at least 10 times with cool (not cold) water helps to rinse away all traces of soap,
cleaner, makeup and grime that may be left on your skin. You will see a noticeable
difference in a couple of days.
Water keeps your body organs lubricated and functioning properly.
Water helps flush your system, including fatty acids. That is why it is such an essential part
of all weight loss programs.
Water helps you think better. That's right! Most of us are walking around with dehydrated
brains. You will be able to retain more. Your kids will do better in school. Really, it's the
truth.
Water helps increase energy and endurance.
I've read that we lose about 25% of our total capacity because of dehydration. Improve
your life right now with this simple advice; drink your water!
Your ongoing exercisesToday is bathroom-cleaning day. It’s a lot easier this time, isn’t it?
Pick up and quick clean Kitchen and Bath.
Read over your dream profile.
Get to bed on time.
See You Tomorrow!
Carole
CommonSenseLiving.com
Read this out loud at the end of the day -
I will go to bed knowing that I did the best that I could this day and turn it over to my
higher power to work on while I get some rest. I am confident that I am on the right track
and making changes that will affect the way I live forever.
Day by day, in every way, I’m getting better and better.
____________________
My Daily Planner
This is going to be a Great Day!
Thursday, _______________________
Every Day, in Every Way- I’m getting better and better!
I AM looking pretty good!
5:00 AM
5:30 AM
6:00 AM
6:30 AM
7:00 AM
7:30 AM
8:00 AM
8:30 AM
9:00 AM
9:30 AM
10:00 AM
10:30 AM
11:00 AM
11:30 AM
Noon
12:30 PM
1:00 PM
1:30 PM
2:00 PM
2:30 PM
3:00 PM
3:30 PM
4:00 PM
4:30 PM
5:00 PM
5:30 PM
6:00 PM
6:30 PM
7:00 PM
7:30 PM
8:00 PM
8:30 PM
9:00 PM
9:30 PM
10:00 PM
10:30 PM
11:00 PM
Water
Water
Water
Water
Water
Water
Water
Clean bathroom(s)
Water
Final cleanup- Read over your profile
Get a good night’s sleep.
Whole Life Overhaul
------------------------------------------------------------Good Morning!
Here is Exercise #5 for this weekStanding Tall
Did you ever notice that successful people stand tall? They have great posture. It gives off
the air of total self-confidence. You are drawn to them.
You can have that sort of presence too. It doesn’t matter how you necessarily feel. It
doesn’t have to show. Just stand tall.
Another benefit is that your body is designed to function properly when you are sitting up
straight. When you slouch, your body does not work as efficiently.
A couple of times a day, make an effort to sit up straight for 5-10 minutes at a time. I find
sitting in the car is a great time to do this. Make sure to hold your shoulders back. And you
will find it uncomfortable at first. Your muscles have gotten used to the slouched position.
Muscles atrophy (become weak and smaller in size) very quickly, rebuilding them takes
much longer. Don’t expect overnight miracles if you’ve been a long term sloucher.
To help create good posture, the most effective exercise you can do is: stand against a wall,
with your feet about a foot apart. Press your shoulder blades back flush against the wall. At
the same time, focus on your abdomen. Use your abdominal muscles to press the small of
your back into the wall. Hold for 5 seconds and repeat.
Another is to envision that you are wearing a back brace and cannot slouch.
Another is to imagine that you are a puppet. There is a string attached to your head and it
is being held tight. You have no choice but to stand up straight.
No matter which method appeals to you, it is just a matter of being conscious of it and
practicing.
Practice everyday until it becomes habit.
Speaking of habit- here are your ongoing exercisesLet’s see, today is vacuuming and washing floors. What can I say. This one is what it is. You
can make it more fun with music. I’ve been known to dance with the vacuum cleaner. You
could use this time to work your voice…who’ll hear you over the vacuum?
Of course, continue your bedtime routine, quick clean-up of kitchen and bath. Review your
dream profile. Get to bed on time.
See You Tomorrow!
Carole
CommonSenseLiving.com
Read this out loud at the end of the day I will go to bed knowing that I did the best that I could this day and turn it over to my
higher power to work on while I get some rest. I am confident that I am on the right track
and making changes that will affect the way I live forever.
Day by day, in every way, I’m getting better and better.
_________________________
My Daily Planner
This is going to be a Great Day!
Friday, _________________________
Every Day, in Every Way- I’m getting better and better!
It’s easier to stand tall when I feel good about myself.
5:00 AM
5:30 AM
6:00 AM
6:30 AM
7:00 AM
7:30 AM
8:00 AM
8:30 AM
9:00 AM
9:30 AM
10:00 AM
10:30 AM
11:00 AM
11:30 AM
Noon
12:30 PM
1:00 PM
1:30 PM
2:00 PM
2:30 PM
3:00 PM
3:30 PM
4:00 PM
4:30 PM
5:00 PM
5:30 PM
6:00 PM
6:30 PM
7:00 PM
7:30 PM
8:00 PM
8:30 PM
9:00 PM
9:30 PM
10:00 PM
10:30 PM
11:00 PM
Stand Tall (or sit tall)
Water
Stand Tall
Water
Water
Stand Tall
Water
Water
Sit Tall
Water
Do Floors
Water
Posture exercise
Final cleanup- Read over your profile
Get a good night’s sleep.
Whole Life Overhaul
------------------------------------------------------------Good Morning!
Here is Exercise #6 for this weekBreathe Deep
You know, after you have had surgery they give you this thing
to do breathing exercises with? I asked the Doctor why they
do this. He doctor told me that most people use less than ½ of their
lung capacity. He explained that what happens is that the sacs
at the bottom of the lungs don’t get expanded the way that they
should. Then they develop a sticky substance that stops the sacs
from opening. Left long enough, the sacs completely lose the ability
to open even when heavy breathing is required.
I still have the little breathing tester that they give you when you
are in the hospital. I check every once in a while to make sure I
can still top the thing out.
Breathing exercises are an important part of meditation and yoga.
Proper breathing increases mental clarity.
It also increases energy and endurance.
Deep breathing helps to relieve stress.
To do basic deep breathing exercises1. Slowly breath in through your nose for a count of 8 seconds.
2. Breath out through your mouth for a count of 8 seconds; being
sure to completely empty your lungs. Repeat a few times.
There really isn’t a cleaning assignment for today. Just pick up.
You can make buying fresh flowers a weekly ritual/ treat if you
like. Catch up on laundry. Enjoy being home. Read.
Do make sure that you are:
Picking up the kitchen and bath before you go to bed, and
reading your profile every night, and getting to bed on time.
See you Tomorrow!
Carole
Read this out loud at the end of the day I will go to bed knowing that I did the best that I could this day and turn it over to my
higher power to work on while I get some rest. I am confident that I am on the right track
and making changes that will affect the way I live forever.
Day by day, in every way, I’m getting better and better.
____________________
My Daily Planner
This is going to be a Great Day!
Saturday, _______________________
Every Day, in Every Way- I’m getting better and better!
It feels so good to have some time to myself.
5:00 AM
5:30 AM
6:00 AM
6:30 AM
7:00 AM
7:30 AM
8:00 AM
8:30 AM
9:00 AM
9:30 AM
10:00 AM
10:30 AM
11:00 AM
11:30 AM
Noon
12:30 PM
1:00 PM
1:30 PM
2:00 PM
2:30 PM
3:00 PM
3:30 PM
4:00 PM
4:30 PM
5:00 PM
5:30 PM
6:00 PM
6:30 PM
7:00 PM
7:30 PM
8:00 PM
8:30 PM
9:00 PM
9:30 PM
10:00 PM
10:30 PM
11:00 PM
Water
Take care of this face.
Do breathing exercises to get moving.
Stand Tall
Water
Water
Do breathing exercises to relieve stress.
Water
Water
Sit up!
Water
Read and do breathing exercises
Water
Final cleanup- Read over your profile
Get a good night’s sleep.
Whole Life Overhaul
------------------------------------------------------------Good Morning!
Here’s Exercise #7
Your chores are done. Go out and do something with your family.
Fill out your weekly report.
Complete the following report, answer each question honestly and thoroughly. Copy and
paste this report into the body of an email and send it to:
mailto:[email protected]
BeginCopy-----------------------------------------------Report
WEEK 3
Did you finish each assignment this week?
Do you feel that you gained some control through the exercises?
Do you feel better about yourself after finishing these exercises?
Do you feel happier with yourself after completing these exercises?
Comments/Feedback
Your NameYour EmailEndCopy---------------------------------------------------------------------
________________________
My Daily Planner
This is going to be a Great Day!
Sunday, ________________________
Every Day, in Every Way- I’m getting better and better!
I accomplished a lot this week. Today I’m going to play.
5:00 AM
5:30 AM
6:00 AM
6:30 AM
7:00 AM
7:30 AM
8:00 AM
8:30 AM
9:00 AM
9:30 AM
10:00 AM
10:30 AM
11:00 AM
11:30 AM
Noon
12:30 PM
1:00 PM
1:30 PM
2:00 PM
2:30 PM
3:00 PM
3:30 PM
4:00 PM
4:30 PM
5:00 PM
5:30 PM
6:00 PM
6:30 PM
7:00 PM
7:30 PM
8:00 PM
8:30 PM
9:00 PM
9:30 PM
10:00 PM
10:30 PM
11:00 PM
Water
Water
Breathing
Stand Tall
Water
Water
Water
Water
Water
Breathing and posture exercises
Water
Final cleanup- Read over your profile
Get a good night’s sleep.
I will go to bed knowing that I did the best that I could this day and turn it over to my
higher power to work on while I get some rest. I am confident that I am on the right track
and making changes that will affect the way I live forever.