10 Minutes In The Morning: Yoga and Diet Plan. Barbara Currie

Before you begin:

       Find a notebook.

       Paste in your beautiful body picture with your head on it.

       Weigh yourself and enter your measurements into the book.

       Enter your goal measurements into your notebook and make your daily affirmation or statement.

       If you have another goal that you would like to achieve, enter this as well.

       Check your food cupboards and buy enough fresh food for your first 3 days.

       Give away anything that could be a temptation.

       Set your alarm clock 10 minutes early for tomorrow morning.

       The magic formula

      When you combine daily visualization with inspiration and daily action you can achieve any goal.

       Take 2 minutes: to read the quotation. Visualize your goals and be grateful for the blessings you already possess.

       Take 1 minute: to read through today’s menu suggestions.

       Take 5 minutes: to exercise.

       Take 2 minutes: to read the beauty or lifestyle tip.

      

A good plan is like a road map. It shows the final destination and usually marks the best way to get there.

      H. STANLEY JUDD

      

       DAY 1

      

To understand the magical nature of the mind is to acquire awesome power. It is to understand that at every moment of our lives we have the power to accomplish anything we want.

      DEEPAK CHOPRA

      TAKE 2 MINUTES: to focus on your goals

      Focus on your goals – look at your picture and visualize yourself having that beautiful firm polished body. Visualize your extra goal. If it is a promotion, visualize your new job and see yourself in this great new position. Review your day ahead, think in advance about any potential challenges and visualize yourself overcoming them with ease.

      TAKE 1 MINUTE: for today’s menu

       Breakfast

      1 x 4 oz natural organic yoghurt mixed with ¹⁄₂ mango cut into small pieces

       Lunch

       salad niçoise

      1 orange

       Dinner

      4 oz grilled chicken

       tomato salsa

       celeriac mash

      French beans

      1 bowl strawberries

      Daily Allowances: please bear in mind that you can always have your daily allowance of 1 glass of wine or 4 oz fruit or vegetable juice; 5 cups of tea or 2 cups of coffee with milk (from your allowance of ¹⁄₂ pint semi-skimmed or soya milk); unlimited herbal tea and 8 glasses of water. This applies to every day of the plan.

      TAKE 5 MINUTES: for today’s exercises

      1 Upward stretch forwards and backwards bend

      This brilliant revitalizing morning stretch releases tension from the entire body, corrects posture and gives amazing flexibility to the spine. It slims and tones the abdomen, midriff, waistline and throat and firms and tones the backs of the thighs and calves. By encouraging blood flow to the head and neck area, it boosts the condition of the skin, hair and brain cells.

       Stand straight with your feet facing forwards and about 12 in apart. Correct your posture.

       Inhale and lift your arms straight up above your head.

       Exhale slowly as you move forwards keeping your back flat and your legs straight. Don’t strain.

       Relax in your maximum position and hold the movement for a count of 5, breathing normally.

       Your eventual aim is to have your hands flat on the floor and your chin on your shins.

       Inhale and lift your head first, then slowly, keeping your back flat and legs straight, return to an upright position.

       Stretch your arms up above your head, then without straining, and keeping your eyes on your thumbs, slowly relax backwards exhaling in your maximum position. Hold for a count of 5.

       Your eventual aim is a beautiful backwards arch as shown.

       Inhale as you slowly return to an upright position.

       Exhale, lower your arms and relax.

       Repeat twice.

       Extra Help

       It is not until we start to work the spine that we realize just how stiff we have become. I know, I have been there! The body operates on a ‘use it or lose it’ system but even if initially you are really stiff, with daily practice even the stiffest back can regain its youthful flexibility. Remember not to strain, relax in your own maximum position even if you can move very little in the beginning, and you will be delighted at how quickly your flexibility improves and how much better you feel.

       Moving backwards for the first time can present a huge challenge, but keep your eyes on your thumbs, relax and even if you only move back an inch in the beginning stages, with practice this will improve very quickly, I promise.

      2 Sideways stretch

      This movement is great for slimming and toning the midriff and waistline, giving the spine tremendous flexibility and releasing tension in the lower back.

       Stand straight with your feet facing forwards and about 3 ft apart.

       Breathe in and lift your left hand in the air.

       Exhale and keeping your body in line, slide your right hand down your right leg as far as possible. Keep your left arm straight and have the inner part of the left arm by your left ear.

       Hold your maximum stretch for a count of 5.

       Inhale