Stretch - I got this tip from my deep tissue massage therapist. She is adamant that I do my stretches. And - - here is the success tip - - hold each stretch for a whole 20 seconds. Less than that is not an effective stretch. I combine another tip from a personal trainer - - stretch each muscle group twice. On the second stretch go 10% further than the first stretch. On the second stretch of the muscle group I stretch 10% further and hold to a count of 20.

Sit-up – Sit up straight! I know your mom told you this and she was right. I got this from a health and fitness expert. Do whatever you can to prevent the forward head posture that comes from hunching over a computer day after day. Pretend you have little wires on the tops of your ears holding your head up straight. The very idea makes me smile. And here is another trick – sit on your exercise ball instead of your desk chair off and on during the day. You will not only hold your head up straight, you will be strengthen your core muscles and improve your balance too.

Smell - Aromatherapy is really big these days. And for good reason. Aromatherapy is a form of therapy that uses volatile liquid plant materials, known as essential oils , and other aromatic compounds from plants for the purpose of affecting a person's mood or health. Right now as I sit here writing this, I have a vial of eucalyptus and a vial of frankincense to smell right here on my desk. I also have a container of sage. From time to time I open one of them up and just smell the wonderful aromas. Just switching to the olfactory sense opens your mind and is a sweet no calorie pleasure. I also use a few spritzes of mint or lemon before I exercise.

Swivel – At least every hour, just stop. Stop what you are doing - - stand up. Move. I got this from Rob Smith of "Better Posture Guaranteed" fame. Put your hands on your hips and do exaggerated hip swivels in as big of arc as you can. Now swivel in the opposite direction. It’s fun. And great for your back.

Now you are the road to better physical fitness in very little time - - and the 6-S (Six-cuss) works for any age or any stage of physical fitness.

And you have a cool way to remember it - - just as you remember the 4 S’s of the 4 S parade, you will remember that you need the 6 S Steps to success. Sip, surge, stretch, sit up, smell and swivel!

In the very near future I will be releasing the "My Coach Companion" internet coaching piece of Coach Companion. It’s in beta testing right now and we are fine tuning the software and getting very valuable feedback from our beta testers. It’s a great way to keep your goals and to do list front and center – TOMA – top of mind awareness. I love it, my programmer loves it - - and I know you will too.

Light the Fire!

Denise Pederson Chief Coach Coach Companion

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