Make Exercise Easy
Emotional Freedom Technique
Instant Exercise Inspirations™ MP3
Lynn Kennedy Baxter, RN, MA
Copyright © 2015 Lynn Kennedy Baxter
All rights reserved.
The Million-Dollar Question
Suppose the Fairy Godmother of Fitness came to you with this proposal. “If I pay you $4,000 each time you exercise, would you exercise for 30 minutes a day, five days a week for a year?” Wow! A cool million dollars for a year’s worth of exercise with two weeks off for vacation. “That’s a no-brainer!” is your quick, eager response. Who wouldn’t jump at such an offer?
Flash! When it is important enough to you, you will exercise without any procrastination and with a great deal of enthusiasm. What could be easier? “I’m getting rich every time I exercise!”
If you are going to make exercise an essential part of who you are, and embed exercise in your lifestyle, you have to answer this question:
“What makes exercise as compelling to me as getting paid $4,000 each time I exercise and earning a million dollars a year?”
What is the Make Exercise Easy with EFT system?
The Make Exercise Easy with EFT with Instant Exercise Inspirations™ MP3 is an innovative system to generate action. You will immediately take charge of your mind and body to create desire and enthusiasm to exercise.
It is a three pronged program:
- Find your personal, powerful, passionate purpose for exercising, the results you want and create your individual exercise program.
- Use Emotional Freedom Technique (EFT) to rid yourself of excuses and self-sabotage.
- Use the Instant Exercise Inspirations™ MP3 to maintain your enthusiasm, positive choices and changes.
“Exercise gives me energy; I have plenty of energy to exercise” is an example of the Instant Exercise Inspirations™. Say this declaration while you exercise. You cement the attribute of energy to the exercise activity to create a great feeling in your body. This three way bonding generates natural motivation. The recording has this declaration of energy and many more like it set to music.
The Instant Exercise Inspirations™ MP3 reinforce and strengthen the desire to exercise every time you do it. This desire is embedded in your mind and body, so you reliably want to exercise. You have then achieved the valuable, coveted state of natural, intrinsic or built-in enthusiasm for physical activity.
“Exercise gives me willpower. I have plenty of willpower to exercise,” repeated while you exercise embeds the command in the cells of your mind and body. There are many more commands for desirable attributes of strength, determination, good health, feeling alive, and being happy.
The Dilemma: The First Five Minutes
The first five minutes of exercise are the worst. You experience a slight, painful feeling in your muscles when you start to exercise. It is an unpleasant discomfort as the lactic acid starts to build up. It doesn’t go away for several minutes.
This feeling is subtle, but exceptionally inhibiting. It is often below the level of awareness, but you come to dread that unwanted feeling. You want to stop exercising to stop the unpleasant feeling. If you listen to your inner voice, you hear it complain, telling you to stop exercising. Your inner voice comes up with great excuses. You suddenly think about all the other things that you need to do now instead of exercise.
Your mind remembers that first five minutes of discomfort the next time you think about exercising. An unpleasant association quickly develops between your mind and body. It completely squelches any desire to exercise, so your New Year’s Resolution rapidly deteriorates and finally disappears.
The Make Exercise Easy program changes this condition immediately. This program puts you in charge of your mind, your body, your health, and your life. It eliminates the negative and instills the positive.
Walk, jog, use the elliptical walker or ride a bicycle and change this unpleasant feeling in your body while you exercise. Reprogram your self-defeating thoughts with the positive Instant Exercise Inspiration™ MP3 and create the desire to exercise.
Go for a 20-minute walk and listen to the Instant Exercise Inspirations™ MP3. Repeat the Instant Exercise Inspirations™ out loud or in your mind in the space left for you to interact on the music recording.
You must use the Instant Exercise Inspirations™ MP3 while you are doing some physical activity. Walk, do housework, garden, or rock in a rocking chair.
This program will not work if you listen without doing physical activity. If you listen while you drive to work, for instance, it will not increase your desire to exercise.
Next, take charge of your mind and body, your health and your life as you answer these questions for yourself, while you read this book. Give this serious thought. It is important.
- What makes exercise as compelling for me as a million dollars?
- What are my excuse dragons?
- How can I tame them and stop sabotaging myself?
- What exercise plan is my best million-dollar motivator?
- How do I effectively reprogram my mind and body to desire exercise?
You can immediately start with the Instant Exercise Inspirations™ MP3 while you exercise. Or you can read this book, answer these questions first and learn to do EFT tapping to slay your excuse dragons.
Why Don’t Resolutions Work?
It’s New Year’s Day, January First and Nicole decides, “This year is going to be different! I really am going to exercise this year! I really am going to keep at it. Get back in shape. Shed a few pounds.”
By February, if Nicole is still exercising at all, it is drudgery and she has missed several workouts. It won’t be long before exercise just drops off her radar or gets pushed off her plate by other things that she decides are more important. The same thing happens to you. You stop exercising because you decide other things are more important. Your Fairy Godmother of Exercise has disappeared.
Nicole has been through this cycle many times, perhaps every New Year. Every time she believes her resolution to exercise will work, and every year she fails to keep her resolution by March. Why?|
Resolutions fail because they are held in that part of your brain that is responsible for following the rules. You should go to work. You should drive within the speed limit. You should clean up your room. You should eat right and you should exercise.
Think about it for a minute. Some part of you acts like a parent pointing a finger at you, telling you what to do. Sometimes it feels good to follow the rules. Sometimes not. Sometimes part of you just doesn’t want to follow the rules right now.
That is when the other part of you takes over and rebels against the rules. Or, that part of you secretly snickers and whines, “…but I don’t wanna.” Or if that part is a little more grown-up, it comes up with some really good excuse not to exercise today and the rest of you, like Nicole, agrees with your excuse. “Yeah, I really am too busy. I just don’t have time today,” Then it comes up with all the justifications that prove that you really are too busy. There goes the ol’ exercise program down the tubes once again. Once you fall off the resolution wagon a few times, it’s history.
A rule is like a baseball bat that you use to threaten yourself. You make yourself feel guilty, because you think that will motivate you. In reality it only causes you to feel bad. Then you want to avoid the guilt, so you just quit.
Rules are not associated with desire. Rules and motivation are in different parts of your brain. Motivation literally means, “to move to action.” So the resolve, “I should exercise,” does not move you. It is a self-imposed rule that you follow only until your excuses overwhelm the “should”.
Nicole may shrug it off that she has abandoned her resolution. No big deal. She may feel guilty for a while. She probably feels defeated. Nicole may even joke about it with everybody else who has fallen off the wagon. She still is not exercising, but now her excuses provide the reason to buy off her conscience.
The years start slipping away. Nicole is not getting any younger. Health problems may have appeared in her joints, her blood pressure, her cholesterol, and her blood sugar. Don’t even mention her attitude. Let’s not point out the extra pounds that have accumulated since the last big resolution.
A Better Means To a Better End
So — back to our Million- Dollar Question:
What result is as valuable to you as a million dollars? What is your personal, million dollar, passionate purpose that compels you to exercise? What do you want to get for your exercise effort?
The answers to these questions form the basis for your true intention, your passionate purpose and your compelling reason to exercise.
The questions demand a personal answer to permanently change your lifestyle for the better. There is no right answer. There is only the answer that will feel like a million bucks to you, and will compel you to use this system to keep you motivated.
Here are some questions that have gotten other people thinking about their passionate purpose.
- Do you want to have the strength and stamina to play your favorite sport?
- Do you want a sexy body?
- Do you want to have six-pack abs that your colleagues and friends will envy?
- Do you want to feel happier, more relaxed, and less stressed?
- Do you want the freedom of being physically independent?
- Do you want to be able to enjoy activities with your children and grandchildren?
- Do you want the mental toughness and determination that physical fitness gives you?
- Do you want to have a strong, healthy heart and be able to avoid your family’s heart disease?
- Do you want more energy for family, work and fun?
- Do you want to move with fluid ease and grace?
Think about it seriously and think about it earnestly. There is no right answer, only the answer that is worth a million dollars to you.
Again: what outcome is as important to you as a million bucks that it motivates you to exercise? Answer this question and you will have part of the solution that inspires you to consistently enjoy exercise.
Intentions and Goals
This personal, passionate purpose to exercise is your Million-Dollar Desire. It is the intention you need to make your lifestyle changes permanent. Stay focused on your Million-Dollar Desire to keep exercising when you want to give in to your excuses. There are more strategies on this topic when you learn how to use EFT tapping to defeat your excuses in the next chapter.
Important Note for Success
State your Million-Dollar Desire as a positive
achievement, not as a negative state to avoid.
The mind hates a void, so give your mind the right goal.
Focus on what you want to lose and you will be a loser. Losing 20 pounds is not a motivator. When you lose those 20 pounds, your mind says you have reached your “goal” and now it is OK to stop exercising. And gain weight again! Create your Make Exercise Easy intention with:
I now want to weigh ___ pounds every day for the rest of my life.
I want to be slim and trim at my ideal weight today and every day for the rest of my life.
Getting rid of a fat belly is not an outcome goal. Create your Make Exercise Easy result with:
My stomach is flat and muscular, which _____________.
I am slim and trim so ________________.
Avoiding heart disease or diabetes is not a motivator. Make it a positive statement to have a healthy heart or healthy blood sugar.
My body is healthy and functions perfectly though exercise.
My blood sugar is normal and stable, meeting all my activity needs.
I have a strong, healthy heart through exercise.
Exercise makes my body strong and healthy, so I love to exercise.
One-day-at-a-time goals bridge the gap between your Million Dollar Desire and your specific exercise activity. These goals contain the precise details about what you are motivated to do regularly. Here are some examples.
Monday through Friday, I walk briskly for 30 minutes at lunch, while I use Instant Exercise Inspirations™ MP3 music.
Monday I dance for 40 minutes while I use the Instant Exercise Inspirations™ MP3 music. Thursday I do Pilate’s for 20 minutes at home with a DVD program. Saturday I do strength training at the health club. I use the Instant Exercise Inspirations™ MP3 when I exercise on the elliptical walker for 20 minutes. Sunday I swim for 30 minutes and mentally repeat my favorite Instant Exercise Inspirations™.
Monday I ride the stationary bike for 30 minutes, while I use the Instant Exercise Inspirations™ MP3. Tuesday and Thursday I jog for 20 minutes after work, then walk for ten minutes more while I use the Instant Exercise Inspirations™ MP3. Saturday I hike with a friend for an hour.
Sunday I play 18 holes of golf. Tuesday and Thursday I ride my stationary bike for 30 minutes while I use the Instant Exercise Inspirations™ MP3.
Saturday and Wednesday I hike the hills for an hour and a half while I use the Instant Exercise Inspirations™ MP3 music.
Monday, Wednesday and Saturday I dance for three hours at the studio with my friends.
Make It Do-able and Keep It Interesting
Your Make Exercise Easy one-day-at-a-time plan must be “do-able” for you. Beginning a program that is too ambitious in time or requires too much exertion is a sure formula for failure. It is better to start walking for only ten minutes three days a week at lunch than do nothing. It is better to ride your stationary bike only 15 minutes in the morning twice a week than do nothing.
This is a bit of a slippery slope. Ideally, you need the commitment and inspiration to exercise for at least 30 minutes 5 days a week. This can be daunting for busy people, so starting out with a plan that you can do is better than no exercise at all. Work up to 30 minutes 5 days a week or more as your body begins to feel better because you are using the Make Exercise Easy program.
“I’m too busy to take the time to exercise” is the first excuse dragon that you will defeat with EFT tapping. Stay with me in the next chapter to learn tapping.
Many people think that an exercise program equals working out at the gym. If you like that kind of program, great, but many people don’t like going to a gym. Open your mind to create an enjoyable, entertaining program that works best for you.
Be creative with interesting activity that you relish. Get exercise equipment that you can use at home, and save the drive time to the health club. Vary your activity to keep it exciting. Take up a sport. Try something that is out of your comfort zone. And there is always the great standby – walking.
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