Every Day, One Day Younger

by Tina Woodley

Overview

Every Day, One Day Younger is your guide to the fountain of youth. Designed for both the active older woman and those who are just beginning to feel the effects of middle age, Every Day, One Day Younger outlines a safe, healthy, and above all, natural approach that fuses diet, exercise, and psychology in one holistic program. Discover

the secrets of turning back the clock physically, mentally, and emotionally; the benefits of a gradual, low-impact approach to strength training; how diet and nutrition affect both mind, body, and spirit; and day-to-day habits that will impact both your outlook and your body.

Through a gradual and realistic process designed to help you both adjust to and combat the rhythms and demands of middle age, your voyage toward a more youthful, energetic, and positive you begins with Every Day, One Day Younger.

Product Details

ISBN-13:	9781504351393
Publisher:	Balboa Press
Publication date:	02/26/2016
Sold by:	Barnes & Noble
Format:	eBook
Pages:	102
File size:	2 MB

About the Author

Tina Woodley lives on Bonaire. In 1979, she began professionally training in bodybuilding and weightlifting competitions across Europe and the Caribbean, eventually becoming one of the first female champion bodybuilders after winning the International Female Body Builders European Championship in 1986. In 1989, she opened her own fitness studio in Salzburg, Austria, and continued to strength train others professionally for the next nineteen years. In 2009, she returned to Bonaire to make an impact in the local community. She runs one of the island’s first organic restaurant that also serves Ayurvedic food and continues to work as both a fitness and life coach to others. She is a wife, a mother, and a grandmother.

Read an Excerpt

Every Day, One Day Younger

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By Tina Woodley

Balboa Press

Copyright © 2016 Tina Woodley
All rights reserved.
ISBN: 978-1-5043-5138-6

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CHAPTER 1

Aging and Attitude

Tool 1: Tap Into Your Inner Fountain of Youth

"I feel like I always have, but I look older. Still, I feel young!" I hear this quite often. Maybe you said it to yourself as a positive statement. After all, it is a good feeling, being young. The problem arises when the way you feel contradicts the way people perceive you.

Other people - particularly in your age group - might see your physical shell and make rapid assessments: "You need to slow down." "Aren't you a grandmother?" "Aren't you too old for that aerobic class?" It might be acceptable to hear that from a younger person; after all, that's still the way they routinely think. Doctors, on the other hand, are notorious for this misconception. So, no matter where you are or whom you're with, hold firm to this truth: "You are as young as you feel."

Tool 2: Learn From Lewis Carroll

In the poem "Father William," a young man asks an older gentleman how he managed to stay so fit despite his age. At first, Father William is patient. But finally, in the last stanza, he gets fed up:

"I have answered three questions, and that is enough,"

Said his father. "Don't give yourself airs! Do you think I can listen all day to such stuff? Be off, or I'll kick you downstairs"

Speaking of poetry, reading and engaging in cultural activities helps keep your mind active and alert. That's why you need Tool 3.

Tool 3: Enrich Your Inner Life

Forget botox. Forget plastic surgery. A rich inner life is the key to eternal youth. Your inner life functions as your anchor, keeping you centered. It helps give you the strength you need to face the outside world. Each and every woman has her own, unique inner life. Some may find it through mysticism and religion. Others choose to become scholars, gaining new knowledge not for ego's sake or professional advancement, but simply to learn all they can about the mysteries of life.

Whatever your circumstances, your inner life belongs to you. Keeping this thought pattern firmly in mind at all times helps keep you young because it leads to an eternal source of vitality, insight, hope and promise. But you need to have confidence!

Tool 4: Find Your Confidence

Concrete confidence is unshakable; however, but a shallow confidence, based solely on physical appearance or what other people think is lost easily. If your confidence is shaky, one key to keep in mind is to "fake it until you make it"; in other words, pretend that it is not. This may be a difficult habit to pick up at first, but if you practice being confident often enough it will become solid, seemingly organic because ... that's what it is. Practice makes the master. You will see your life will grow in depth and texture.

Stand up for yourself. Set healthy boundaries and stay true to them. Inside of every woman is a potential warrior. Honor her, acknowledge her and above all respect her!

For example, many of us often hear this: "Well, at your age there are a few things you have to put up with" or "You're looking good for your age". My question then is usually, "Which age is that?" How am I supposed to be looking and at what age? When it comes to your life and your body, ultimately it is your decision. You must take responsibility. You should realize that nobody can give you the right formula to your own happiness (including this book). Let your intuition be the greatest teacher to follow!

If you have been living your life solely to live up to somebody else's expectations, then you need to learn to start doing things your way. And I don't mean the little insignificant things of life. I mean things that really matter. I mean life-changing decisions. Where you live, the work you do, what you eat and your health decisions. Your liveliness, animation, energy and longevity depend upon having the most to say in your life. After all, it's your life to live!

Paradoxically, human beings caught between two opposite needs: solitude and community. It's often difficult to balance the two. Obviously, we as humans need to cooperate: we need to listen to one another, respect other people's opinions and sometimes put our desires aside for the benefit of family or community. But this does not mean refusing to listen to ourselves. Some might call it introversion, while others call it foresight. Whatever you want to call it, it's inside you. Your inner self. It's always there. To give you the answer to the most baffling questions. Never give up listening for it; for it's talking to you, no matter what.

Tool 5: Open Your Mind

Judge Judy has a suitably famous saying: beauty will fade, but dumb lasts forever. People who are set in their ways and closed-minded will never open up to the potential that life offers, and subsequently age quickly. Here are some of the key traits of this type of thinking:

An attitude of absolute stubbornness - e.g., "We have always done it this way!"

Criticizing people who are different or who seem to be expressing themselves too freely.

An abnormal concern with playing it too safe in all aspects of life.

Developing new habits leaves room for spontaneity. Spontaneity leaves room for serendipity. And serendipity is yet another key to eternal youth. Instead of constantly playing into a constant loop of negative feedback, why not start with some simple affirmations to help keep your mind open to new ideas? Here's a simple game plan:

1) Give new ideas and images a chance.

2) Understand that everyone has his or her own view of truth, regardless of your agreement (or lack thereof!).

3) Remember you can always change your belief, opinion or ideology.

Tool 6: Beauty is a State of Mind: Live By its Rules

1) Embrace the idea of beauty as a state of well-being.

2) Understand the difference between natural, inner beauty and cosmetic beauty

3) Find the beauty in every human being.

4) Celebrate your own beauty by accepting yourself.

5) Never conform to media standards of beauty!

6) Find a definition of beauty that conveys your inner being.

One visible reminder of beauty I suggest is to take the time out to give yourself flowers. Flowers are an energetic life form, putting energy as well as beauty into a room. Give yourself this energy.

As you'll learn in later chapters, you need to start engaging with your personal power house. As a three-time winner of the Ms. Holland title, I learned the importance of beautiful alignment, and a strong, centred stance.

Learn to move beautifully and with grace. One of the most wonderful love songs ever written starts with these words: "Something in the way she moves/Attracts me like no other lover." Bad habits, such as slouching or bending forward when you walk, is a sure sign of both poor self esteem and rapid aging.

Tool 7: Choose Friends Who Make You Feel Beautiful

One of the advantages of being an adult is the ability to choose those people whom you call friends. This means you can choose people who see your beauty and acknowledge your value. Those people who see your true beauty are not just people who want to please you, but people who will help you see your beauty and value as well. They ultimately acknowledge you. These are the people who will help you grow younger and wiser.

Tool 8: Meditate and Rejuvenate

Studies have shown that people who meditate on a daily basis have a much younger physiology. Some indicators of physiological aging include:

Short-term memory.
Vision problems.
Increased blood pressure.
Muscle and joint inflexibility.

Meditation helps induce a state of consciousness similar, though not exact, to dreaming or deep sleep. It is surprisingly easy to learn. I have been doing it for years. It's part of the secret to my competition success. Although it takes time and discipline to master meditation, it is one of the best stress reducers I know. Reduced stress sets back the clock in your appearance and your overall health. The lack of stress shows in your face.

Meditation itself can be as simple as sitting comfortably with your back straight (in bed, in a chair, even working in the garden) can be seen as meditation if you are able to keep your focus. It is not a breathing exercise, but a watching exercise. The watching is the meditation. If you have tried meditation before and it did not work, don't give up. Try again beginning with ten minutes a day, or even just five minutes a day.

There is no one way to get to a plateau of focus. If you prefer not to meditate, you can simply sit still with your thoughts or write down your plan for the day. However you choose to relax and find inner peace, try to do it every day at the same time. The regularity of the practice will begin to be second nature.

Tool 9: Listen to Music

Have you been forgetting things lately? Is "Where did I leave my keys?" a constant phrase of yours? Studies have found that listening to music (particularly the style you enjoyed when you were younger) can help! Have you noticed when some people talk about the music of their childhood, their face lights up? This music often bring back memories of their youth At least one person will say, "Wow! That song brings back memories!"

The words "brings back memories" are music (pun intended) to the ears. The results of many studies point to the memory-saving power of music.

Dan Cohen is the founder of Music and Memory — a nonprofit organization promoting health benefits associated with music. "A Place for Mom," a facility that treats dementia patients, interviewed Cohen, who gives a unique description of music as being a sort of "back door" which allows the retrieval of forgotten memories. In short, Cohen explains that music helps in restoring brain functionality. Unlike speech and auditory capabilities, which are housed in uniquely specialized regions of the neural map, music prevails throughout the entire brain. This explains why musical memory can be retained even in instances of dementia. Cohen cites a NY State Department of Health study found that people who listened to music for 10 hours a week showed significant improvements in cognitive scores. But as much as we want to keep our memories active, we cannot dwell on negative experiences in the past. That's why we need Tool 10.

Tool 10: Move on and Let Go

Consider this: You must let change happen, and not try to keep things as they are. I know we all want to feel safe, but you cannot navigate life successfully if you are not able to let it go.

If you have had children you will eventually have to let them go off so that they can learn self-growth. If you've held one job for a long time, you may one day be told unexpectedly, "Sorry, the company's closing down." You need to let it go. If you are holding on to anger about something, you need to let it go. If you are angry with your past, you need to find a way to let it out. Most importantly, you need to let it go.

All this letting go doesn't need to happen all at once. You can change your attitude slowly. Start by losing the things that you feel tie you down. You may feel that some souvenirs are worth keeping, but for the most part you can let them go. This may seem like a process of minimization, but in actuality, you're embracing the essential. Take a moment to look around your home. How many objects have you been holding on to for years? Objects that you no longer even think about, much less need?

Enjoy the experiences they've brought into your life. But when it's time, you need to let them go. A rule I've learned to live by may sound like a cliche, but if you love someone, they must be set free. Only, in their freedom they will come back to you.

Once you begin understanding that nothing lasts forever - not your job, or your children, sometimes not even your marriage - only then can put yourself in the position of enjoying the changes you make for yourself.

CHAPTER 2

The Four Healing Salves

In certain shamanic societies, if you came to a shaman or medicine doctor complaining of being disheartened, dispirited, or depressed, they might ask one of four questions.

When did you stop dancing?
When did you stop singing?
When did you stop being enchanted by stories?
When did you stop finding comfort in the sweet
territory of silence?

Tool 11: Dance!

When did you stop dancing?

The birth of Swing Dance coincided with the Great Depression. During this dark era of United States history, some people facing financial ruin chose to jump out of windows and end their lives. Others, despite the gloomy forecast, crowded into the dance halls and danced the night away. Dancing is not just good exercise. It makes you happy. And happy people stay young.

Tool 12: Sing!

Remember your singing days?

In August 2013, Time Magazine published an article entitled "Singing Changes Your Brain." The author noted that singing causes vibrations to move through you, altering your physical and emotional landscape. Group singing is even more powerful. The author equates singing in harmony with mental harmony.

Stacy Horn, author of "Imperfect Harmony: Finding Happiness Singing With Others," notes that group singing stimulates endorphins and serotonin - the same "happiness hormone" that occurs during aerobic exercise! Group singing also releases oxygen, which helps alleviate stress and anxiety.

Tool 13: Read Stories!

When did you stop being enchanted by stories?

Consider the function and power of the narrative of storytelling. Ever since the dawn of history, stories have had the power to enchant, inform, and entertain the minds of listeners, opening doors to wide and seemingly endless possibilities. They allow us a strange ability to experience a range of emotions vicariously, without risking the firsthand turbulence of those emotions. For example, when you cry at the end of a sad book or movie, you experience a release, a catharsis, and not necessarily the trauma that causes it.

Other cultures, their values, their experiences, their histories, their world-views ... all spring to life vibrantly through the simple exchange of stories. The history of our ancestors, their trials, our shared human bonds are all illustrated through the sharing of stories. Through the fable, we form a connection with others, realizing our similarities and differences, and encouraging a mutual respect for both. It is the most subtle bond that we can possess. Without it, there is no context. And without context, there is no history.

Tool 14: Take time out for silence.

When did you stop finding comfort in the sweet territory of silence?

"Silence is a source of great strength." ~Lao Tzu

We all need to take time out for peace and quiet. Schedule time to give your brain a rest. No Internet, no TV, no books, no email. One of the reasons why silence is so critical is that it gives us time to go into ourselves and listen to the wisdom that cannot be spoken, but understood only by the heart. Make certain you give yourself enough time to look inwards. Keep an open ear, and you'll eventually hear with the greatest clarity of all.

CHAPTER 3

Travel

Tool 15: Travel the World

At age 21, I received an invitation to compete in the first powerlifting contest in the USA. Not only did this benefit my career, it introduced me to international travel. As I travelled to different countries, I made new friends, learned about different cultures and helped grow to become the person I am today.

Travel introduces us to new experiences. It opens our mind, gives us a global perspective, and keeps us from getting stuck in our ways. That, in itself, gives you a youthful perspective on life.

Likewise, the trials and tribulations of travel builds confidence, and confidence (as you'll remember from Chapter One) contributes to a youthful demeanor.

A visitor to the Mediterranean or South America just might discover that an afternoon siesta could give them the perfect jolt of rejuvenation if they are used to the more traditionally American habit of working despite exhaustion. In Italy, the "passeggiata," or traditional after dinner walk, encourages both digestion and the burning of fat. These simple traditional customs often have entirely beneficial results because they seem so foreign to our habits and customs, particularly in a day and age in which the 40-hour work week is quickly becoming a 50-60 hour one.

The wider your breadth of experience, the wider your context. The wider your context, the greater the personal growth.

Tool 16 : Redefine Home

Travel helps redefine your definition of the word "home."

After living in many countries, (Bonaire, Holland, Austria and Germany) I realized home is wherever you feel well. For some, this is not an easy decision. In many circumstances, your objectivity and subjectivity will engage in battle.

(Continues...)

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Excerpted from Every Day, One Day Younger by Tina Woodley. Copyright © 2016 Tina Woodley. Excerpted by permission of Balboa Press.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

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Table of Contents

Contents

Introduction, vii,
PART 1: LIFESTYLE, 1,
Chapter 1: Aging and Attitude, 3,
Chapter 2: The Four Healing Salves, 11,
Chapter 3: Travel, 14,
PART 2: EXERCISE, 17,
Chapter 4: The Foundations of Fitness, 19,
Chapter 5: Why Strength Training?, 24,
Chapter 6: I Want Muscles, 27,
Chapter 7: Preparing for a Positive Change, 31,
Chapter 8: Your Workout Tools, 34,
Chapter 9: The First 10 Exercises, 36,
Chapter 10: Creating an Individual Program, 44,
Chapter 11: Adding Aerobic Exercises, 46,
Chapter 12: Gym Workouts, 53,
PART 3: NUTRITION, 61,
Chapter 13: Nutrition Overview, 63,
Chapter 14: From the Pyramid to the Plate, 65,
Chapter 15: All About Water, 67,
Chapter 16: Vitamins and Dietary Supplements, 69,
Chapter 17: Understanding Body Fat and How It Works, 74,
Chapter 18: About Fat Burning, 76,
Chapter 19: The Complexity of Calories, 79,
Chapter 20: Why Protein?, 84,
Final Words: Changing Old Habits, Learning New Routines, 89,