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Note: page references leading with “I-,” indicate color insert exercise pages.
Ab Circles, I-11
Ab Presses/Sways, I-9
abundance visualization, 106, 145
active stretching, 62
adjusted deserve level, 29, 32, 37–38
affirmations, 44–46, 120
Airplane Press, I-32
Airplane Stretch, I-66
alcohol, 86
almonds, soaking, 88
Almond Slaw, 186
alphabet in reverse exercise, 145
amaranth, 169
amends, 41–42, 89, 96, 132
Ankle Circles, I-49
Ankle Sways, I-60
appearance, 47, 60, 99, 136, 142
Apple Pumpkin Salad, 168
Arm Kickbacks, I-20
Arm Opener, I-22
Arm Rolls, I-17
Arm Swivels, I-58
Artichoke Amaranth Salad, 168–69
Artichoke and Spinach Hummus, 199
Arugula Salad, 169
Asparagus Barley “Risotto,” 178
attitude. See mindset
attitude test, 25
autonomous motivation, 7
Avocado and Kale Salad, 170
Avocado Milk Shake, 193
Baba Ganoush, 199
Back Press, I-11
Back Scratch, I-20
Back Walk, I-17
balance, xviii–xix, 16–17, 18, 29–32
balance, physical, 62, 85
Ballerina, I-40
Ballet Squats, I-67
Banana Almond Shake, 194
barley, 178
beans and legumes, 112
bedtime exercises, 127, 143
bedtime snacks, 71
Beef and Okra Stir-Fry, 178–79
being present, 42, 98–102, 134–40
believing in yourself, 10, 12
beverages, 52, 68–71, 86, 95, 193–98, 217
Black Bean Soup, 163
body awareness exercises, 52–53, 60–61, 85, 123, 126
body condition table, 209–11
body language, 88, 123
body signal table, 206–9
Bok Choy Salad, 170
brain boosting tools, 42–49, 118–22
breakfast, 69, 114, 159–62
breathing exercises, 48, 63, 121–22
Bridge March, I-43
Broccoli and Black-Eyed Pea Salad, 171
Broccoli Pasta Salad, 200
Butt Blaster, I-62
Butt Burner, I-45
Butterfly Crunches, I-13
Butt Lift, I-36
Calf Reach, I-38
calorie intake, 111, 114
carbohydrates, 70, 111, 113, 160
cardiovascular exercises, 58, 63
career. See work
Carrot Bran Muffins, 201
Cat and Cow, I-30
Ceiling Taps, I-38
celebrating success, 12–13, 57, 59–60, 97, 98
chia seeds, 158
Chicken Farro Salad, 171–72
Chicken Stir-Fry, 179
Chicken Wing, I–73
childhood patterns, 124–25
choices, excessive, 10
cleaning out closets, 104, 142–43
clock portion method, 160
Cobra, I-13
Coconut Muesli, 159
Coconut Truffles, 202
coconut water, 193
coffee, 86
Collard Greens, 187
Collards Scramble, 159
complex carbohydrates, 70
controlled motivation, 7
convenience foods, 77–78, 212–14
coordination exercises, 63
cravings, 7–8, 75–76, 106, 146
creative thinking, 103–7, 140–46
Creole Lima Beans, 187
Crisscross Drop, I-42
Crisscross Reach, I-64
curiosity, 40
Curried Spinach and Sweet Potato Freekeh, 180
daily intentions, 103, 140–41
dairy, 113
Date Shake, 194
decluttering, 104, 124, 142–43
deserve level
adjusted, 29, 32, 37–38
balancing, 16–17, 18, 29–32, 38
in 4-Week Plan, 84–85, 92, 97, 102
meals, 16–17, 18, 66–67
motivation and, 30–31
moves, 51–52
rating your life, 19
spreading, 38
term overview, 15–17
See also 10 × 10 Deserve Level Test
desserts, 86, 202–4
diets
don’t work, xvi–xvii, 74
dieting, 74
digestion tips, 69–70
discipline, 7, 9, 39
distractions, 6–7, 10
Dog Lifts, I-61
Down Dog, I-51
dreams, 28, 104, 143
drinks, 52, 68–71, 86, 95, 193–98, 217
dynamic stretching, 62
eating out, 77–78, 212–14
Edamame Salad, 172
Eggplant Chili, 181
Elastic Man, I-10
Elbow Circling, I-76
Elbows Wide, I-59
Electrolyte Punch, 195
emotional issues, serious, 32
emotions, 20, 25, 40, 43, 48, 76, 118, 122, 126, 135, 142
empathy, 40–41
energy, shifting your, 88–92, 123–28
entrees, 178–86, 200–201
escape routes, 10, 56, 76
eulogy exercise, 105, 144–45
Every Others, I-54
exercise. See moves
faith, 10, 12
family, 21, 33, 41, 46, 58, 86, 124, 137
farro, 171
fast/convenience food guide, 77–78, 212–14
fat intake, 111, 113
feelings, 11, 25, 32, 33, 43–45, 54, 76, 77, 84, 110, 119, 123, 124, 126, 131, 135, 136, 142, 143, 144, 146, 206–9
fiber intake, 71, 111
Field Goals, I-22
finances, 26, 95, 131
fitness test, 19
Flabby Arm Evaporator, I-24
Flapper, I-27
flaxseed, 158
flexibility, emotional, 10
flexibility, physical, 62, I–5
flexibility exercises, 62
floating, 43, 91, 127–28
follow-through, 7, 39, 60
food choices, 66, 72, 78, 112–13
food diary, 111
food exercises/affirmations, 98, 100, 134
foot massage, 136
footwear, 85, I-4
Forearm Stretch, I-25
forgiveness, 41–42, 89, 96, 132
4-Week Plan
beyond the, 109–14
friends night, 86, 91, 95, 103, 106
overview of, 83, 85–87
recipes overview, 148–49
setting goals, 84–85
Week 1: Shifting Your Energy, 88–92, 123–28
Week 2: Motivation, 93–97, 128–33
Week 3: Being Present, 98–102, 134–40
Week 4: Thinking Outside the Box, 103–7, 140–46
workout quick guide, I-6 to I-7
Frankensteins, I-46
freekeh, 174, 180
free time, 95, 130–31
friends, 21, 41, 46, 86, 91, 95, 106, 132, 133, 137
friends night, 86, 91, 95, 103, 106
fructose, 70
fruit, 69, 112, 215–16
Garlic Eggplant Mash, 188
Garlic Spinach, 188
ginger, about, 164
Ginger Lentil Soup, 164
Ginger Mango drink, 195
Ginger Shrimp, 182
goals
daily intentions, 103, 140–41
deserve levels action steps, 32–34
4-Week Plan, 84–85
reassessing after Week 4, 109–10
reflective mirror exercise, 11
setting specific, 7–8
writing down your, 43
Gooey Chocolate Power Brownies, 203
gratitude, 94, 129, 140
Green Dream, 196
Green Power, 196
Green Tea Juice, 196
grit, cultivating, 7, 60
habit patterns, 57, 124–25
Half Pigeon, I-70
Halibut and Artichokes, 182
Hammock, I-62
Hanging Blasters, I-41
health issues, 32
heart strength exercises, 63
hemp seeds, 158
High Stepper, I-53
Hip Flexor/Twist and Hamstring Reach, I-70
Hippie, I-49
Hippie Twist, I-60
hobbies/interest test, 27
home environment test, 22
honor, 100, 125, 137
Hopscotch, I-53
Horizontal Arm Lift, I-79
Horizontal Line, I-39
Hug Yourself, I-72
Hula Hoop, I-27
hunger scale, 73
hydration, 52, 68–69
I Dream of Jeannie, I-15
if/then plans, 96, 132–33
imperfection, accepting, 39
Indian Sweet Potatoes, 189
inner motivation, 7, 8, 56, 59, 93–97, 128–34
intentions. See goals
Inverted Balance, I-33
Jab/Cross, I-21
job, 24, 54–55, 101, 105, 138–39, 143–44
journaling, 111, 119
Kicking and Screaming, I-44
Kiss the Knee Stretch, I-37
kitchen equipment, 149
Knee Bounces, I-63
Knee Drop, I-12, I-31, I-40
Knee Repeaters, I-47
Knee Slides, I-52
Knees Together Bounce, I-65
Knee Sways, I-69
Knee Swivels, I-41
Knee-Ups, I-65
Knuckle Lift, I-56
Ladybug Reach, I-74
Lateral Leg Extension, I-43
L-Crunches, I-15
Leaning Tower, I-46
Leg Circles, I-39
Leg Pendulum, I-61
Leg Straighteners, I-37
Lemon Asparagus, 189
Lemon Raspberry Muffins, 202
Lemon Zucchini Soup, 165
letting go, 89, 96, 124–25
listening to your body, 52–53, 60–61, 85, 123, 126
Listening to Your Ear, I-77
L Kicks, I-69
local foods, 72–73
lunch, 71
magnesium, 179
main dish recipes, 178–86, 200–201
Marionette, I-50
massage, 60, 98, 136
meals
beyond Week 4, 111–14
and deserve levels, 16–17, 18, 66–67
fast/convenience food, 77–78, 212–14
food diary, 111
hydration, 68, 69–70
kitchen equipment, 149
mindful eating overview, 65, 67
portion recommendations, 112–13, 114, 160, 215
schedule for, 71–72, 77, 114
snacking tips, 215–17
taste exercises, 98, 134–35
10 rules for the nutritionally fit, 67–72
10 tools of the nutritionally fit, 73–79
triggered eating, 76
meals Week 1–4
meal plans, 85–87, 148–49, 151, 153, 155, 157
recipe list, 148–49
shopping lists, 149–50, 152, 154, 156
measuring beakers, 149
medical issues, 32
meditation, 43–44, 118
memory recall, 41
mental chatter, 6–7, 44–46, 120
mentor advice, 93, 128–29
mindfulness, 42, 73–75, 98–102, 134–40
mind game, 141
mindlessness, 127
mindset
attitude test, 25
deserve level and, 37–38
4-Week Plan exercises, 85, 117, 118, 123–46
importance of, xv–xix, 4, 6–7
mood monitoring, 90, 99, 135
nutritional habits and, 77
ongoing plan, 110
stress, 49, 54–55
10 Brain-Boosting Tools, 42–49, 118–22
traits of mentally fit, 38–42
willpower and motivation, 8, 9, 11
mirror exercise, 11
Modified Plank, I-75
Mom’s Meat Chili, 200
Mom’s Salmon Croquettes, 183
Mom’s Zucchini Soup, 165
money, 26, 95, 131
mood monitoring, 99, 135
moral code, 100, 137
motivation, 7, 8, 56, 59, 93–97, 128–34
moves
beyond workouts, 58, 60
body awareness exercises, 52–53, 60–61
deserve level and, 51–52
escape routes, 56
15-minute secret, 52
in 4-Week Plan, 85
goal for, 51
ongoing exercise plan, 110
reshaping habits, 57
spreading and stress, 54–55
successful workout components, 61–63
10 rules for, 52–53, 55–56, 59–60
time of day, 59
See also workouts
muffins, 86, 201–2
music, 47–48, 121
My Sister Paige’s Gazpacho, 166
negativity, xvi–xix, 6–7, 125, 143
nest (home) test, 22
nocebo effect, 6–7
noise, shutting out, 6–7
nourishing foods tables, 112–13
Nutribullet, 149
nutritional fitness rules, 67–72
nutritional fitness tools, 73–79
nutrition test, 20
nuts, 112, 149, 216
oatmeal, 178
Oatmeal Shake, 197
One Arm Half-Butterfly Stretch, I-34
One Arm Half-/Full-Butterfly Stretch, I-44
One-Legged Push-Ups, I-55
One-Legged Wood Chop, I-42
1-to-10 burn scale, I-4
1-to-10 exercise rating, I-5
1-to-10 rating system, 19
Orange Lime, 197
Orange Zing, 197
organic foods, 66
Over and Under, I-73
Overhead Eleven Punch, I-25
oxytocin, 49
Oz, Dr. Mehmet, xi–xii, xvii, 41
pain solutions, 209–11
Palms Reach, I-31
parental advice, 93, 128–29
Parsnip Soup, 166
passive stretching, 62
past, releasing the, 89, 96, 124–25
patterns, breaking, 57, 124–25
pausing, 106, 145–46
Peanut Butter Avocado Cookies, 203
Pec Flex, I-55
pedometers, 58
pepitas, 158
perseverance, 7, 39, 60
physical condition table, 209–11
physical issues, 32, 85
pili nuts, 159
Pineapple Punch, 197
Plank, I-78
planning ahead, 41, 77–78, 96, 133, 146
Plum Punch, 198
Poached Eggs and Kale, 160
Poached Halibut, 184
Pomegranate Punch, 198
Pork Tenderloin, 184
portions, 72, 112–13, 114, 160, 215
positive thinking, 44–46, 125, 135
posture, 60
power drink recipes, 193–98
Praying Mantis, I-74
preparedness, 41, 77–78, 96, 133, 146
presence, 42, 98–102, 134–40
protein, 111, 112–13, 160, 217
Prune Shake, 198
public speaking, 94, 129–30
pumpkin seeds, 158
Punching Bag, I-23
Pyramid Push-Ups, I-58
Quad Pull, I-47
Quick Bean Salad, 201
Quinoa Salad, 173
Quinoa Sweet Potato Salad, 173
Rainbows, I-19
rating your life, 19. See also self-reflection
realism, 40
recall, exceptional, 41
recipes, 159–204
code key, 147
Week 1–4 list, 148–49
red palm oil, 191
relationships. See social interaction
resistant stretching, 62
responding/reacting, 106, 125, 145–46
Resting Side Kick, I-68
Reverse Lunge Twist, I-67
Reverse X Crunches, I-16
rewards, 12–13, 57, 59–60, 97, 98
Rickety Table Pulses, I-29
Rickety Table Touches, I-33
Roasted Beet Salad with Freekeh, 174
Roasted Turmeric Cauliflower, 190
Rock a Leg, I-45
Rosemary Brussels Sprouts, 190
salad dressings, 169, 172, 177
salad recipes, 168–77
scanning, 52–53, 123, 126
Seared Salmon Steaks, 185
Seated Pretzel Stretch, I-35
Seaweed, I-19
seeds, 112, 158, 216–17
Seesaw Ab, I-12
Seitan Sausage Sandwich, 161
self-acceptance, 128–29, 136
self-discipline, 7, 9, 39
self-image, xv–xvi, xx, 8, 10, 12
self-reflection
attributes assessment, xx
benefits of, 48–49
4-Week plan assessment, 109–10
journaling, 119
mirror exercise, 11
mood meditation, 135
1-to-10 rating system, 19
practicing daily, 118, 122
See also 10 × 10 Deserve Level Test
self-talk, 6–7, 44–46, 120
shifting your energy, 88–92, 123–28
shopping lists, 86, 149–50, 152, 154, 156
shopping tips, 75, 86
Shoulder Burner, I-72
Shoulder Presses, I-71
Shoulder Push-Up, I-79
Shoulder Squeezer, I-80
Shoulder Sways, I-59
Shrimp and Spinach Salad, 175
Side Circles, I-63
side dish recipes, 186–92
Sideways Cross, I-77
Simple Kale Salad, 176
simple sugars, 70
simplicity, 89, 96, 124
Single-Leg Windmill, I-28
sleep, 46–47, 55–56, 71, 91, 121, 127
Small Arm Rolls, I-54
smell, sense of, 100, 137–38
smiling, 90, 125–26
snacks, 71, 199, 215–17
Snail Push-Ups, I-56
social interaction
benefits of, 41, 46
deserve level test, 21
friends nights, 86, 91, 95, 103, 106
honor code, 137
mindset for, 101, 139–40
strategies for, 121
transforming negative, 125
soup recipes, 163–67
Spinach and Mushroom Omelet, 162
Spinach and Navy Beans, 191
spirituality, 23, 46, 120, 146
spreading, 38, 54–55
Squash Casserole, 191
Squash Mash, 192
Squat Thrusts, I-51
Squatting Lifts, I-64
Standing Side Kick, I-66
Straight Leg Ab Lift, I-14
Straight Leg Twist, I-14
strength exercises, 61–62
stress, 49, 54–55, 123, 136
stretching, 62, I-5
success concepts, 6–13
success visualization, 8–10, 118–19
sunflower seeds, 158
Sun in Your Eyes, I-52
Superman, I-29
Superman Toe, I-30
Super Reaches, I-35
Sweet Potato Chips, 192
Sweet Turkey Loaves, 185
symptom solutions, 209–11
taste, 98, 134–35
T-Circles, I–18
tea, 86, 217
temptation, 7–8, 75–76, 106, 146
10 Brain-Boosting Tools, 42–49, 118–22
10-Core Concepts, 6–13
tension release exercise, 55, 123, 136
10 × 10 Deserve Level Test
calculating results, 29
categories 1 to 10, 19–28
final analysis/action steps, 32–34
instructions, 17–18
retaking after Week 4, 109–10
thankfulness, 94, 129, 140
thank-you note exercise, 139
thinking outside the box, 103–7, 140–46
Thread the Needle, I-16
Tilters, I-57
Titanic Reach, I-75
Tomato, Avocado, and Hearts of Palm Salad, 176
Torso Toner, I-71
Towel Circles, I-50
Towel Runs, I-48
Triceps Push-Up, I-26
Turkey Burgers with Spinach and Feta, 186
Turmeric Chicken Soup, 167
Twelve to Six, I-21
Twist and Reach, I-24
Twisted Lifts, I-10
Two Things at Once, I-26
Upper Cuts, I-18
Upper Push-Up Reaches, I-36
Upside-Down Angels, I-34
Vegan Chocolate Mousse, 204
vegetable chopper, 149
vegetable intake, 112, 160
visualization, 8–10, 44, 118–19
Vitamin A Soup, 167
V Pulses, I-76
Wag Your Tail, I-78
Waiter’s Bow, I-32
walking, 58
Walnut Salad, 177
warm-ups, 61, I-4
water intake, 52, 68–69
Watermelon Juice, 198
Weeping Willow Hamstring Stretch, I-68
weighing yourself, 87
Whole-istic Approach, xiii, xviii–xix, 3, 42, 85, 114. See also meals; mindset; moves
Wide Every Others, I-57
willpower, 9, 10, 43
work, 24, 54–55, 101, 105, 138–39, 143–44
workouts
body part/section listing, I-3
burn/rating scales, I-4, I-5
4-Week Plan quick guide, I-6 to I-7
individual exercises, I-9 to I-80
instructions, I-4 to I-5
writing, 42–43, 111, 119, 142
X-Rock, I-48
Yo-Yo, I-28
Zucchini Omelet, 162