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Exercising Values

Happy, Healthy, Kind, & Considerate Kids

The Power of Focus as You Start Your Day

diet education exercise fat loss fitness goals habits inspiration mental health nutrition selfcare support time management weight loss Jul 29, 2013

Here's a little trick from the world of personal training that may make a difference in your achieving your weight loss and fitness goals. Choose to drink a glass of water and do just five exercises each morning as soon as you get out of bed. This act of commitment will remind you to focus on the goals you have for that day. There are hundreds of exercises in the Exercising Values program that you could use to put together five exercises. As an example, consider combining a one leg squat with a one leg dead lift.  Do just a few and then switch legs. Next hold a plank from straight arms and then from your forearms. Do just one perfect push-up. That's it.

Consistent practice will make you stronger and even this brief exercise will get your heart rate up and burn a few calories. But the greatest benefit is how it will help shape your behavior toward healthier choices. You are starting your day with success and commitment. You'll be hydrated and less likely to eat at random. You will have already invested in yourself.

Later when you do the longer fifteen minute Exercising Values program with your children, you will be duplicating your own success in them. Brief exercise  in the morning will lift your mood and you will be able to begin the day with momentum towards your goals.

Because I actually do this, I can warn you that there will be days when it just doesn't happen for a variety of reasons. This activity does not require perfection. If you miss you miss but it really is easy to slip them in mid-morning and keep your commitment. Never feel bad about missing a day. That's very counterproductive and could lead to giving up on an idea that will yield results over time. If your kids drag out of bed or are cranky in the mornings, this idea might help them as well or you could just go ahead and do Exercising Values with them first thing in the morning.

You do not need to be a morning person to pull this off. In fact, if you are still sleepy and wishing you could go back to bed, this quick start may barely register with you until you are just about done. Then you'll have a boost of energy to help you with everything else that must be done. Try it and let me know if it works for you.

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About the Author

Pamela Davenport


For decades I have helped countless parents and their children overcome significant obstacles. My unique accomplishments in the fields of child development, health, and fitness have given me an unparalleled perspective and expertise that I would love to share with you.

  • Award-Winning Author and Parenting Coach
  • Mother of six and grandmother of five
  • Studied Juvenile Justice at Stanford University
  • Master’s degree in Social Work
  • Experienced family counselor
  • Support group leader for struggling parents
  • Taught health at the university level
  • Program manager for the personal training programs at two colleges
  • Personal Trainer helping people lose 5lb-100lb+
  • Two-time Ironman Triathlete and competing member of team USA
  •  UMB Lifetime Sportswoman Award 2017