Workouts For Women Lose Weight Feel and Look Good With Hypnolates

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© 2012 Susana-Lopez. All rights reserved www.susana-lopez.com

Copyright © 2012 Susana-Lopez.
All rights reserved. No part of this book may be used or reproduced by any means, graphic,
electronic , or mechanical, including photocopying, recording, taping or by any information
storage retrieval system without the written permission of Susana-Lopez except in the case of
brief quotations embodied in critical articles and reviews.
Workouts for Women FREE eBooks
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Workouts for Women with Hypnolates Food Plan & Bonus Exercise Program Now
The author and information in this book is not intended to substitute for expert medical advance
or treatment; it is designed to help you make informed choices. Each individual is unique; a
physician must diagnose conditions and supervise treatments for each individual health problem.
If an individual is under a doctor‟s care and receives advice contrary to information provided in
this book, the doctor‟s advice should be followed, as it is based on the unique characteristics of
that individual.
Some of the fitness, mind, body, spirituality, visualization, wellness exercises and dietary
suggestions contained herein may not be appropriates for all individual and consultation with a
physician is suggested before commencing any exercise or dietary program, particularly if you
are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions.
Discontinued any exercise that causes you pain or several discomfort and consult a medical
expert. Neither the author of the information nor the producer nor distributors of such information
make any warranty of any kind in regard to the content of the information presented in this book.


This book is dedicated to
Women that had ever thought that they were not good enough…
You are beautiful just the way you are

You can see now
You are infinitely intelligent
You are loved
You always have your internal feelings to guide you
You are the light


CONTENTS
Introduction: Workouts for Women
Lose Weight, Feel and Look Good with Hypnolates ™ ……………..…..……7 & 8
I don‟t have time …………………………………………………………….….9 & 10
Know where you are at…………………………………………………….…..11 & 12
Have a goal…………………………………………………………………..……… 13
Eight Principles of the Pilates Method ……………………….……………..….…... 14

Concentration
Breathing ……..………………………………………………………………..…… 15
Centering
Neutral Spine
Neutral Spine graphics……..…………………………………………………..…… 16

The Tripods
Control (Strength)
Precision …………………..…………………………………………………..…… 17
Following Movement
Isolation (Flexibility)
Routine ……..…………………………………………………….…………… 18 & 19

The Stretch and work Scales- Feedback
Motivation quotes for you
The Exercises of the day……..………………………………………………….....….20

Positive though of the day
Day1
Core awakening “Energy Power Centre” ……..………………………….…… 21 & 22
Hip stretch……..…………………………………………………………….………. 23
Positive though of the day
Fit Foods ……..……………………………………………………..………………. 24

What would you think that Alcohol do to your body?
“Quick Fix” ……..………………………………………………..…………………. 25

Full Detox for weight loss and recover energy
The process: Full Detox…………………………………………..…………………. 26


Day 2 ……………………………………………………………..…………27, 28 & 29
Exercises of the day
Breathing & Energy Power Centre
Putting together the Breathing and Abdomen curls
Positive thought of the day
The True Keys to Self Empowerment ….....……….….………..…………..…. 30 & 31

Perception is Projection
What We Look For, We Find
Where is Your Flashlight of Focus Directed?
Cause and Effect
Everything is your responsibility; nothing is your fault
Day 3 ……………………………………………………………..…………32, 33 & 34

Spine lengthening
Gentle Back Bend
Be, Do, Have ………………………………………………………………..………. 35

What will happen if?
Take action! …………………………………………………………..…………..…. 36
A commitment with YOU-Example of a plan ……………………….…….…. 37 & 38

Write your commitment
Day 4 ……………………………………………………………..…..…..…39, 40 & 41

Spine roll down
Spine roll down – hold at the bottom
Will power is your choice……………………………………….…………..….….…42

5 Steps to Happiness
A conscience choice…………………………………………….…………….………43
Day 5 ……………………………………………………………..…….44, 45, 46 & 47

Knee to chest
Mountain Shape - with Walking
Resting
The Chakra system – the wheel of light
Increase Confidence…………………………………………….…....…………48 & 49


Increase Self Esteem…………………………………………….…....……………… 50
270 Reasons to Feel Good

Believe & Experience the Best Possible
Life……………………………………………………...51, 52, 53, 54, 55, 56, 57 & 58
Reward Yourself! ………………………………………..…….…....…………….… 59
Hypnolates Plan - Exercises & Activities……………………..…….…....….… 60 & 61
Easy Hypnolates™ Stretching Routine …………...……..……..….……..….. 62 & 63
Hypnotic script & affirmations………………..…….…....………………….… 64 & 65
Conclusion - Stronger from the Inside………………..…….…....…………… ……..66
Notebook………………..…….…....……………………………………….…..67 & 68
Author‟s Acknowledgment………………..…….…....……….………………….…..69
Testimonials………………..…….…....……….……………….………….…...70 & 71
Bibliography
About the Author………………..…….…....……….……………….…….……….....72

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Introduction: Workouts for Women
Lose Weight, Feel and Look Good with Hypnolates ™
F irst thing I want to congratulate you for being attracted to this book , It is my highest
desire that you really enjoy your fantastic and beautiful journey of life.
Second thing; what is your Purpose? Before starting this book get really clear on what
you would like to get from reading the book. You will be nicely surprised in how this
book will talk to you and improve your over all body condition, your minds perspective,
your emotional self and to give you, what you‟re really searching for.
Whether you are at the beginning or at the end of your weight lose, fitness, mind, body &
spiritual journey you will be able to remember what you are here for. Something special
to you and the people around you, that special something can be to have a beautiful life.
It will be wonderful that you can share the message in this book along with the personal
discoveries with everyone that you love, trust & admire. There is something in this book
for everyone.
It is my purpose with this book to help others like me, to remember that there is only one
thing and that the mind, body and the spirit are all one - working together for the
experience of the most beautiful and amazing rewarding life. It takes only one moment, a
picture or a thought to feel good and happy in your own skin; you can experience and
accomplish an amazing life. You are unique as you are, even if you‟d like to change your
weight, your body shape and size. You will always be perfect the way you are, in your
mind & body. You are Energy and the Energy will be always be running perfectly free in
life.
It‟s never too late, too early; you will never be too old or too young. You will never have
to much or not enough time. Be too feminine, to masculine, to busy or too bored, too
strong or too weak, too fearful or too courageous, to show to your friends, family, co-
workers or to yourself, who you really are.
You are much more that what you can see with the physical eyes, much more than you
can feel or perceive about yourself.
Your wonderful life is just starting, there is so much more wonderful things to archive
and discover. There is more life waiting for you to see, to love, success to accomplish,
love to share, moments to enjoy with your friends & family, much more energy that will
give you the passion that you need, to be relax, to be in total peace, more places to
experiences, friends to meet, happiness to share, people to help, things to make, healing
to occur and more of you to be free and shine more than ever before.


You are now in the perfect place; you are safe, secure and loved by the perfect “You”.
Any possible fear has become courage and that courage is now your fuel to show to
yourself, and if you choose… even to the world: how wonderful you really are. Enjoy
this book… it was created just for you. You now have two things to see your beautiful
mind, body & soul connected, one is Pilates and the other Hypnosis.
Transforming your Weight, Body, Fitness, Mind, Spirituality and…Your Life, with a
fusion of mind and body through Pilates and Meditational Hypnosis.
Discover the secrets of the mind; relax and develop a powerful sense of self motivation,
feel compelled to achieve your goals. Sinking into a trance-like state will help to boost
your unconscious, release unwanted luggage, and move towards the best possible life.
Hypnolates embrace a routine that “connect mind, body & spirit, develops an
energy balance, corrects wrong posture, revitalize physical vitality, refresh the
mind, and elevated the spirit to your higher self”
Connect Mind, Body & Spirit
Get flat Stomach & Help Weight Control
Improve Self-Confidence
Vaporize Self-Sabotage
Get Stronger and Improve flexibility
Improve Posture & Reduce Back Pain
Feel and Look Good
Reduce feeling of depression and anxiety
Energy Clearing & Emotional Healing
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I don’t have time!
Many women say that they don‟t have time to exercise; they believe that they don‟t have
enough hours in the day to do everything that they need to do and that it‟s true, because
they believe it.
One of my best friends told me; “ YOU can call it how you want it, tell yourself what
you want to hear and I‟m sorry if you feel bad about it , it‟s going to get uncomfortable so
please sit down”
And she gave me the bad news….
In my 19 years of experiences in the Fitness Industry, I haven‟t seen it all…

“But I have heard women‟s tell me all sorts of reasons and excuses!”
Tell me? Did you just think of any of the following reasons and excuses to not exercise?
1. “I just don‟t have the time”
2. “I don‟t have any motivation”
3. “I just can not do it, my knees… my back…I‟ve got injuries and if they get worst
I won‟t be able to do my job, to look after my children, my family, my mother…”
4. “I‟m to busy… and its really impossible to find the time to do it”
5. “I‟ve got depression”
6. “Here its to cold, to hot, to hummed - to exercise”
7. “My kids are too small; I will do it when they grow up”
8. “I don‟t like exercise, that isn‟t for me”
9. “I have a full time job, I have to get up early, and I have so much to do”
10. “I‟m tired & I don‟t have the energy”
11. “I‟m in my 40‟s, it must be the menopause and women‟s need more body fat to
get thought the menopause”
Have you ever experienced this? Time, money and injuries are the most common excuses
that every woman uses to not exercise! Or to not take action!


They just give up!
They give up on their body, they give up their femininity, and they give up their life‟s
“Yes”, they just give up!!
And for what? : Because it is so much harder to do something about it than to just give up
and stay the same.
And only sometimes when they realize that they can‟t wear that special dress or they get
feed up and they have had enough of it!
They can‟t move very well out of their chair or sofa, that it‟s difficult to go up stairs and
that it‟s hard to sleep.
And then; “they go on this magic diet”, “the magic exercise program the magic tablet and
the magic quick fix”, to get them out of the pain “they pay with their money and with
their pain”,
You may have never done this before!

You may know somebody that has done this - don‟t you?
And you may also know them… very well!
You can get back the years you lost putting exercise off - TODAY
NOW!! you can do something about it
I‟d love to hear from you!!!
I‟m confident that you will do wherever it takes to get what you want
Take charge of your life NOW!!!

You choose the POWER of “ Change”
Let me help you make the “Change”
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Know where you are at
Please rate the areas of your Health & Fitness life in terms of the results you are
getting in this area right NOW?
10 being the best result & 0 being no result “tick” the squares to mark the level you
believe you are right now.
Area
0 1 2 3 4 5 6 7 8 9 10
Health & Fitness
Body Fitness
Mind Fitness
Spiritual Fitness
Food plan
Exercise routine
Mind routine
Spiritual routine
Now take few minutes to describe your Health & Fitness life as it is for you right now,
not how you wish it would be.
What is working for you?

________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
What‟s not working the way you want?

________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
What are you doing that you are satisfied with and dissatisfied with?
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
What aren‟t you doing that you wish you were?

________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
And how does that make you feel about yourself, and behave towards yourself and
others?
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________


How are you currently behaving in this area of your life?
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
What emotional states do you often „dwell‟ in, in this area?

Frustration? Anxiety? Overwhelm? Irritation?
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
There may be some areas that are going really well, but you want them to be better, so jot
down what or how it could be better.
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
How is this area affected by other people? By other events?

________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
How does this area affect you and those around you, socially, emotionally,…?
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
WELL DONE!


Have a goal
Write down what do you want in your Health & Fitness life and the 10 Actions steps to
get it!
1.____________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
10 Actions steps
1. 6.
2. 7.
3. 8.
4. 9.
5. 10.
2.____________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
10 Actions steps
1. 6.
2. 7.
3. 8.
4. 9.
5. 10.


Eight Principles of the Pilates Method
Hypnolates : a fusion of mind & body thought Pilates & Hypnosis

There is a definite logic to the order, and if you start at the beginning, your body will
be preparing to advance in a gradual and healthy way.
Eight Principles of the Pilates Method
Concentration
Breathing
Centering
Control (Strength)
Precision
Flowing movement
Isolation (Flexibility)
Routine
Concentration:
Pilates more than other exercises programs requires meditation in movement & focus.
The Perfect Posture:

Pilates address the body as a whole correcting the
body’s asymmetries and chronic weaknesses to
prevent injury and to bring the body back into mind &
body balance.
When sitting or standing:

1- “Pull the navel in, towards the spine”
2- Imagine that you are wearing very small jeans and draw the stomach in to zip up
the jeans
When was the last time you felt these lower core & abdominal muscle working?
MAINTAIN THIS FOR EVER & EVER!!
2- Lengthen the ribs away from the hips.
3- Lengthen through the crown of the head - feeling straight.


Breathing:
The breathing makes the exercise easy & effective!

It is vital to learn to breathe correctly in order to gain
maximum benefit from the exercise.
Imagine expanding the ribs cage like an air balloon, in the side ways
1- Keep the neck and shoulders relaxed.

2- Breathe in through the nose for five second count.
3- Breathe out of the mouth with a sigh for a 5 second count.
4- Breathe into your back, sides of the ribs and shoulder blades.
Visualise your back expanding like an air balloon!!
5- “Pull the navel in, towards the spine” at the same time that you breathe out of the
mouth ( relax face, lips and open the mouth ) with a sigh for a 5 second count
Centering:
Pilates definition of the Centre:
The distance between our ribs and hips, front back and
sides”. Again and again, “pull the navel in”
The Power House & “Energy Power Centre”:

How to find your Power house & “Energy Power Centre
1- Place your fingers on the top of your hipbones draw a line between these two
points. Place your hands in the centre of the line (approx 5-8 cm below your belly
button) and draw in the navel towards the floor.
You can also pretend that you are wearing very small tight low cut hip jeans the power
house is the line where the jeans need to button up & zip up.
2- Without hunching your shoulders forward, tucking your pelvis under, squeezing
your butt or holding your breath.
Neutral Spine:
Neutral Spine helps to connect the core muscles and
relax the spine relax the spine
Here’s how you can feel Neutral spine:
Lie on your back with your knees bent and
your feet flat on the floor.


Your spine should have two areas that do not touch the mat underneath you: your neck
and your lower back (the cervical spine and lumbar spine, respectively). These natural
curves in your back function to absorb shock when you‟re standing, running, jumping, or
walking. When you sit, it‟s important to maintain, the natural curves in your spine to
prevent lower back and neck strain.
Too much Curve Not enough curve And Just right (neutral spine)
Arching your back Flattening your back Natural spine curves!
off the floor on the floor
The Tripods:
You Posture starts from your feet!
The placement of the body’s weight will be evenly distributed over the three points that
form a triangle on the feet:
1- The points being-the ball of the big toe
2- The outside edge of the foot
3- The centre of the heel
Placing equal pressure on the outside edge of the foot, big toe and heel, you may feel
your arch holding you better.
Control (Strength):
Control & slow movements allows you freedom.
Joseph Pilates originally called his method Contrology, so one of the most fundamental
rules when doing Pilates is to control your body‟s every moment.


When focusing on control of a movement, the body is forced to recruit helper muscles,
which are usually smaller than the main muscle, the big muscle don‟t have to do all the
work by themselves. Over time, the muscles grow long as well as strong.
Precision:
Precision is a lot like Control.

Remember: what muscle you use and what muscle you
don‟t use!!
- In the picture the focus is on the abdominal muscles – the
neck & shoulder muscles should be relaxed
The little things count.

A goal is to focus on the specific muscle that should be working and relaxing all the
muscle that may want to help out but shouldn‟t.
Flowing Movement:
Is like a dance, in that the flow of the body is essential.
This way of moving bring flexibility to the joints and muscle

and teaches the body to elongate and move with even
rhythm. Flowing movement integrates the nervous system,
the muscle and the joints and trains the body to move
smoothly and evenly.
Isolation (Flexibility):
Once there is better control of the muscle group,
Nice control over that muscle can be obtained and
increased isolation of that muscle can be achieved.


Flexibility:
When you think & feel that you have gone as far as you can, there will be a little bit more
that you can do.
1- Reduce stress on the joint
2- Increase isolation muscle movement
3- Increase mobility of the joint
4- Feels healthy
Routine:
The more you do- the better the result!
Establishing a regular routine whether it is daily or three

times a week. The method works from the inside out, to
engage muscles that you may haven’t work for some time.
You may be surprised at how soon the results will appear!
Fantastic results can be achieved persistence is the key if
you think you can, YES you can!
The Stretch and work Scales- Feedback:

When following an exercise or stretching
routine it is important to listen to what your
body is telling you.
All exercises should be preformed away from uncomfortable level of pain, if pain occurs
the next day, it may be an indication of excessive muscular work. The muscle need time
to repair themselves before further work is applied to them, in any case, if during the
exercises the pain is sudden, sharp, uncomfortable or acute, it is our body telling us that
we must cease that activity.
Stretch Scale: No progress Strong Stretch Borderline Pain Pain Pain
0________________6 7_______8.95 9____________10
Work Scale: No progress Strong Effort Struggle Collapse


IMPORTANT: THERE ARE THREE AREAS WHERE, DURING THE EXERCISE
ROUTINE, YOU SHOULD NEVER FEEL ANY PRESSURE, STRAIN OR PAIN.
1. The back
2. The neck
3. Any of the other joints
Motivation quotes for you…
"Maintaining a complicated life is a great way to avoid changing it." Elaine St. James
"Freedom is actually a bigger game than power. Power is about what you can control.
Freedom is about what you can unleash." Harriet Rubin
"It only takes one person to change your life - you." Ruth Casey
"Everything can be taken away from a man but one thing: the last of the human freedoms
- to choose one's attitude in any given set of circumstances, to choose one's own way."
Viktor Frank
"If you are never scared, embarrassed, or hurt, it means you never take chances."
Julia Soul
"The secret of man's being is not only to live but to have something to live for."
Dostoyevsky


The Exercises of the day
This is the exercises that I recommend for you to do each day, it will not take you long
and it will really make a difference for you.
You will find them after each segment with a total of 5 days
We will do exercises that make you feel good that will move your mind and body to a
positive state of feeling in the flow and you will do for some time to make sure that all
the organs, muscles, mind and soul get a little bit of flowing energy.
This is the secret of movement. Movement will give you energy. And energy can only
became a positive feeling in your body. If you have a positive feeling it‟s impossible for
you to hold fear. Fear in the form of body fat or injuries… so be happy with a little or a
lot of movement. I will give you something to look forward to. So you will increase the
“ch’i” (flowing positive energy in your mind, body and soul)

Is a series of positive thoughts that you can repeat to yourself a few times. Either in the
morning or at night, while you do the exercise of the day that is described in this book.
This simple thought will increase the positive feeling in your mind, body and spirit and
will help you to get peaceful and clarity over your goals & life.
Day1
Exercises of the day Today is the first day of a new you. For that we can celebrate it
with a beautiful 30 minutes walk in your favourite place, maybe the beach a park or your
favourite cardio machine in the comfort of your home. If you don‟t have 30 minutes
today it‟s ok maybe just 20 or even 15 minutes will do it. The most important thing it‟s
that you celebrate your body with movement. If you are normally already walking 30
minutes give yourself the extra time an do another lap around the park or the
neighbourhood or another extra cardio machine in the gym.
Before or after your beautiful 30 minutes walk, lie down on the floor to prepare your
body to get extra Oxygen and wake up your core muscles.


Core awakening “Energy Power Centre”
Benefits
Help to connect the pelvis floor, core muscles to the breathing, improving, balance and
increase the energy in the power centre in the body (in the root & sacral chakra),
stimulating deep muscles that support the hips and good back posture.
Lie on your back on the floor, (on top of a Yoga or Pilates Mat) engage your abdominals;
keep your back nice and comfortable touching the floor, keep your knees bent, feet on
floor.
Breathe in thought your nose for 5 counts and breathe our thought your mouth for 5
counts
With your hands and fingers - tap your stomach (lower, top and sides) to awakening your
core muscles, notice that you need to do a vigorous taping, with a comfortable
discomfort.
To feel and find the “Energy Power Centre” (root & sacral chakras) in the physical
body. Place your fingers on the top of your hipbones draw a line between these two
points like you were following a very low cut Jeans or a line of a small bikini (a bikini
that‟s 2 sizes too small than your normal size).
Place your hands in the centre of your belly in that very low Jeans line (approx 4 or 5
fingers below your belly button) with your finger tips, tap the muscles in your lower
abdomen again and keep taping until you start feeling the muscle connection while you
do deep breathings (Breathing in thought the nose and our thought the mouth).


Now that you‟ve started feeling some muscle connection in your lower abdomen draw
your navel towards your spine (in) and towards the floor, at the same time that you
breathing out (a long deep breath out) imagine that someone it‟s going to take a photo of
you in this exercise when you breath out, tense the stomach muscles “In” so you will
appear in the photo with you flat belly. You wouldn‟t put your belly out for a photo
would you?
Try to relax your shoulders, neck, face, legs & butt muscles and keep your deep breathing
on going during all exercises.
It may take a few times until you get used to it, but this is one of the best exercises to
engage your low stomach muscles and feel your energy power centre (root & sacral
chakras).
Do this for 10 breathings before and after the walking exercises or until your feel that
your stomach muscles are engaging. You deserve this time for yourself, enjoy.
Energy Power Centre


Hip stretch
Benefits
Help to release tension from, lower back, hips, gluteus & legs muscles, getting back
mobility and flexibility to the hips; connecting the deep breathing to a relaxing state,
increasing positive flowing energy in the root & sacral chakra, having a nice sensation
afterwards.
Sit on the right hip with the right front knee at right angles under the torso, keep the back
leg as extended as possible behind and with the knee cap facing the floor (as much as
possible), before leaning forward try to lengthen the spine and then slowly take a deep
breath in and deep breath out, while relaxing the chest over the right thigh.
Keep & hold the stretch in each side for 10 deep breathings

Dear Spiritual me, I thank you for taking the time today to get fresh air, breath deeply
and let my blood circulation give me the nutrients that my body needs, regenerating my
cells in all my body, keeping my energy higher,a positive emotional approach to all
things, knowing that at any moment I can change how I feel, just with my mind and the
power of my breathing.


Fit Foods
“Nutrition is a life style decision, for wellness and for a beautiful experience of life”
Definitely to maintain a healthy and energetic body we need to have a balance nutritional
diet.
I‟m going to talk about food in such a way that I hope you realize that there is more to
food than feeding your mind and our body. Food can be viewed as a medicine and if you
eat like food is a medicine, what would you eat? Would you eat to get yourself healthy,
bursting with vitality at all times?
Some helpful tip:
Eating a few small meals is a more effective way of losing weights than eating
one large meal
Breakfast should be the most important meal of the day as it starts the body
metabolizing calories
Eat slowly and chew thoroughly as it takes some time for the stomach to indicate
it has had sufficient food
Alcohol, Sugar & Fat are the greatest contributor to weight gain , there is strong
evidence that Alcoholic drinks, Fatty and Sweet foods are more addictive than
other foods
Fruit, Raw foods & Vegetables are better snacks that cakes, biscuits and soft
drinks
Eat when hungry not because of habit
Have an early dinner like at 6.00pm or 7.00pm at least 2-3 hours before going to
sleep
Maintain a reasonable and safe exercise program, include cardio training,
strength, stretching and meditation
Avoid anything in a packet or in packages; food in packages have additives,
preservatives and colorants, the less you consume packaged foods the better your
health in body and mind will be.
Drink 2-3 litres / 75 oz to 102 oz per day of water ( 8 big glasses) each day
What would you think that Alcohol do to your body?
Foods that could help you to be more happy & young are earth generated foods like
vegetables and fruits.
Alcoholic drinks have been on earth for centuries, we have been using them as medicines,
and they are only metabolized and absorbed by the human body in very small quantities,
which is a very small glass of wine every 4 to 6 weeks.
So imagine if you had a cold medicine bottle of 750 ml / 25 oz or more and you drink it
all at once, then do this several times a day or week. Instead of a medicine that becomes a
poison for your body.


“Quick Fix”
Supplementation in diets:
Are you lacking in something. Does that mean that you will find it somewhere else; or in
yourself?
Supplements are the same really. Are you missing nutrients and vitamins, because you
haven‟t eaten vegetable and fruits for some time? Can you change your eating habits and
help you body instead of reaching for the quick fix and using supplements?
Instead of going for the quick fix, start changing your diet. Feel the difference, from a
flatter stomach, glowing skin, your nails and hair become healthier, you become happier
and your bones become stronger.
You body will naturally live better and longer by having a balanced diet with just fresh
foods.
Full Detox for weight loss and recover energy

This is a detox to get your power back in your body and in your mind. One of the energy
power centres in our body is the root chakra. Situated in the base of the spine and pelvis
floor where you normally sit. When we feel fatigue and over weight it‟s a good indication
that we have an unbalance in our root chakra.
The purpose of this Full Detox is to get the balance back in your root chakra and to regain
energy, this will help you to achieve the things that you would like and with this detox
you can experience more joy in life.
List of Ingredients:
3 Fresh Juice made of Celery, Carrots and Beetroot
9 Fresh Pineapple slices
3 Fresh Apples
3 Fresh Bananas
3 litres / 100 oz of filtered water
200 g / 7 oz of Fresh ginger
A small candle in a big glass
Matches to light the candle
Wear a Red Peace of clothing – scarf, t-shirt, etc...
Carry a red gemstones like ruby or red jasper
Get up early so you have time to prepare your day or prepare everything except the
Fresh juice the day before
Go to bed earlier than usual
Determination to get your power and energy back
5 minutes for visualization
Have fun & enjoy the process
Time to complete the detox: 1 day (24 hrs)


The process:
1- Get up early
2- Prepare 5 bags with the following ingredients: 3 Fresh Pineapple slices, 1 Fresh Apple,
1 Fresh Banana, this will be your fuel during the day, it will give you energy and cleans
the body.
Have 1 bag - 5 times a day:

1 for Breakfast, 1 for morning tea, 1 for lunch, 1 for afternoon tea, 1 for dinner
3- Prepare (or get from a juice bar) a Fresh Juice made of Celery, Carrots and Beetroot
Have 3 of them during the day
1 in the morning, 1 at lunch time, 1 in the evening
4- Make a big pot of tea with 1 litre / 34 oz of filtered water and the 200g / 7 oz of Fresh
ginger. Have as many cups of this tea as you like during the day
5- Carry a 2 litres / 67 oz water bottle to drink it during the day
6- Wearing a Red Peace of clothing & carrying the red gemstones, go to a nice &
relaxing place and light the candle with a match while you can read at a loud (or to
yourself) the following sentence:
Dear divine intelligent, thank you for transmitting to me your beautiful healing light to
my mind, body and spirit and to balance my body energy especially in my root chakra in
the base of my spine and pelvis floor.
Feeling gratitude for your healing, visualize the most beautiful clean shiny white light
covering your body and going directly to your root chakra, visualize how your root
chakra is becoming the most beautiful clean and balance Red circle, the size of a tennis
ball.
Do this visualization as many times as you need to until you can see your root chakra
clean and balance, in circle of Red colour, the sizes of a tennis ball.
7- Leave the candle a light in the big glass in a place that you can keep an eye on it for at
list 15 minutes


Day 2
Exercises of the day; Today we will celebrate life with a 45 minute walk in your
favourite place, maybe the beach or a park. Maybe even your favourite cardio machine in
the comfort of your home or gym. The most important thing is that you celebrate life with
movement, if you are normally already walking 45 minutes give to yourself the extra
time and do another lap around the park or the neighbourhood. Go a little faster or jog
every now and then. You can also do an extra cardio machine in the gym.
After or before your beautiful 45 minutes walk, seat really tall to prepare your body to get
extra oxygen & love.
Breathing & Energy Power Centre:
Benefits
Help to balance, rejuvenate & heal one of the most important parts of the energy power
centre of the body, the sacral chakra (in the lower abdomen), it also helps to relax,
meditate, stimulates the mind to higher vibration energy, releasing stress, improving
concentration & posture.
Seated with legs slightly crossed (if this is uncomfortable try to sit in a chair or lie down
on the back) take a deep breath in, expanding your rib cage in all directions, mostly in the
side ways. At the same time keep the shoulders relaxed and breathe in thought the nose
for at list 5 seconds and breathe out through the mouth for at least 5 seconds, with long
and deep breaths.
In the breath out: draw the belly in while trying to lift a little bit the pelvis floor muscles
out of the floor
In the breath in: expand the ribs cage side ways


Feel the breathing expanding in to the sides of the ribs, visualize an air balloon and see it
in your mind as if your ribs were that air balloon.
You can do this breathing with most of the exercises that are in this book and while you
do a relaxing walk.
Breathe in through the noose for 5 counts and breathe our thought the mouth for 5 counts
Repeat for 10 times, have a little break and do it again.
Putting together the Breathing and Abdomen curls:
Benefits
Help to rejuvenate, recover, balance energy & strength the core & lower abdominal
muscles, mind, body & soul, for a healthy weight loss.
Lie down in the back, with your knees bent & feet on the floor.
Cross your arms behind your head & shoulders, place the opposite hands in the opposite
shoulders to create a very good neck support (right hand in left shoulder and left hand in
right shoulder).
Take a deep breath in, when the upper body is resting on the floor and take a deep breath
out when the upper body lifts a few centimetres off the floor (keep the arms supporting
across the shoulders supporting neck and head) you only need to lift off the floor 2 to 5
centimetres ( ¾ to 1 ¾ inches ) to make the core muscles to work.
Do this exercise for 10 breathing rest for 1 or 2 minutes and repeat the exercise again for
10 breathings.


If the neck starts getting uncomfortable, the neck muscles are doing all the work to lift
the upper body instead of the abdomen muscles.
If this happened rest as many times as you need and only do the breathing with the core
awakening without lifting the head of the floor (the exercise that we did in Day 1 - Core
awakening exercise), be patience and give yourself some time until the stomach muscles
get strong again.
Practices this exercise regularly and feel how the smaller muscles and energy centre of
the body re-awaken and rejuvenated.

Dear Spiritual me; I thank you and congratulate you for all the good decisions that you
have made until now and also thanks you and forgive you for all the not - good decisions
that you have made.
I know that all is part of the physical, emotional and spirit growth that all the lessons that
we have learned have transformed into positive leanings and that my physical body is a
reflection of what‟s happening on the inside. That I am changing physically, emotionally
and spirituality; always for the better. That my body size is the most beautiful butterfly
transforming and letting the real me come though. With a happy good morning to the Sun
and a good night to the Moon, (say to yourself)
“I love you spiritual me”, as the spiritual you says back to you “I love you real me”.


The True Keys to Self Empowerment
Perception is Projection
You can‟t physically see anything outside of you that is not you.
However, we are constantly being bombarded by over two million bits of intangible
information every second of every day via our five senses. In order to manage this
overwhelmingly vast amount of information, your nervous system deletes, distorts and
generalizes it. As a result, you are actually only aware of a small fraction of your total
incoming data.
What We Look For, We Find
In addition, of our deleted data, we are actually conditioned to leave out the same
information each time it is processed. These is why some people always see only what
there is to be upset or depressed about in life, whereas other people only see happiness
and opportunities.
Ultimately, the quality of your life comes down to what information you are deleting at
any given moment.
It‟s like we using a different type of glasses to look for what we want or to look for what
we don‟t want, that what we called our internal filters
Which glasses do
you use to look at
the world?


Where is Your Flashlight of Focus Directed?
Even though we have the ability to change our conscious focus, 95% of the drivers that
determine where we focus are unconscious. All of reality changes based on who or what
is looking at it. We don‟t see things as they are, we see things as we are. So, if you want
to change your surroundings, you must change what is inside of you.
Or
Inside the problem Outside the problem
Cause and Effect
Are you the cause or the effect of things in your

life?
Cause: “I have created what is in my life”. Cause

Effect: “I would have done, been, seen, Effect
succeeded, etc…, but…” Vs.
Being at the cause in life is simply a way of

looking at the world that will support you in
being empowered. When you are on the cause
side of the equation, you take responsibility for
the things that occur in your life and take action
to make a change for the better.
Everything is your responsibility; nothing is your fault.
We create everything in our experience either through our actions or through our
non-actions.
At some level, we have chosen everything that happens in our experience, whether
consciously or unconsciously, for a grander purpose.
Don‟t ask, “Why did I create this?”

Instead
Ask yourself, “How did I create this reality and what do I want to create instead?”


Day 3
Exercises of the day; Today we will celebrate life with a 50 minute walk in your
favourite place, maybe the beach or a park. Maybe even your favourite cardio machine in
the comfort of your home or gym. The most important thing is that you celebrate life with
movement, if you are normally already walking 50 minutes give to yourself the extra
time and do another lap around the park or the neighbourhood. Go a little faster or jog
every now and then. You can also do an extra cardio machine in the gym.
After or before your beautiful 50 minutes walk, stand up really tall to prepare your body
to get extra oxygen and stretch all your muscles.
Spine lengthening
Benefits
Help to stretch and lengthening the spine, back & neck muscles, improving posture while
toning gluteus and legs muscles, opening the heart chakra with the breathing and the
extension of the arms towards the sealing, awakening the mind & loving the body into a
perfect weight for you.
Standing tall with feet together under your hips, drawing the belly in, take a deep breath
in and lift the harms all the way up until the hands are touching together. Keep at all
times the arms touching and framing the ears, inter-cross the fingers and let go of the
index finger to give you focus (the one that normally we point with) tensing and
connecting the muscles on the thighs and gluteus.

Keep the feet on the ground and stretch all the way up towards the ceiling/sky at the same
time as breathing deeply through the nose.
Bring your body weight slightly onto your heals, keeping your stomach gently pushed in,
the hips slightly forward. You deserve Love & Forgiveness in your life, enjoy.
Gentle Back Bend
Benefits
Help to stretch the front of your body and open the heart chakra with a gentle loving
compression in the back muscles, working your gluteus to get stronger support for your
spine & a good flexible neck.
Line down on your belly, keep the elbows on the floor and your hands face down, slowly
and gently push the upper body and torso up and a little bit away from the floor.
If this feels to much (the back will feel inflexible) keep the elbows on the floor to protect
the back, if this feels OK and the back can go a little bit further, slowly lift the elbows up
off the floor, relax the back and abdomen and squeeze the butt and legs muscles together.
This exercise is the beginning to gain even more control and feel a total body connection.
Breathing in & out though the nose keep the mouth, lips and teeth closed to feel a
little bit more of the stretch in the front of the throat, look up gently, elevating the chin
upwards. This will clear the throat chakra and connect the spine with the heart chakra.


Dear Spiritual me; I thank you for being strong in every way. For taking the time to do a
walk today and taking some time for me to reconnect with nature; with water, getting
fresh air, connecting with life and with the spiritual part of me. Enjoying some time to
meditate and be with myself to find even more ways in which I can show to myself and
demonstrate the love for my body…my body shape, the temple that hold my soul and
helps me to archive happiness in my beautiful physical life.
I Love myself in to
my ideal weight
Instead of
Punish myself
to lose weight


1. Be in the moment
2. Do the actions
3. Have what you want
What will happen if?
What will happen if you do increase your fitness & lose weight?
Example: I will feel great & totally confident

and …what else will happen?
What will happen if you don‟t increase your fitness & lose weight?
What wouldn‟t happen if you do increase your fitness & lose weight?
What wouldn‟t happen if didn‟t increase your fitness & lose weight?


Take action! Now you just take action to achieve your plan.
How can I Commit and Persist with my exercise program? if something is this
important as to do it – it is the action to make the commitment with yourself and only
with yourself.
I really want you to considerer, what I will say to you now...

If that is YES, please read the following sentence to yourself in a loud voice, or in your
own mind, or ask someone that cares about you to read them back to you. At least 3 times
each sentence, do it right now.
“Anything else than to get started right now, isn‟t to get what you want, isn‟t it?
Because it‟s not just about exercising and getting what you want, isn‟t it?”
Take a deep breath in and

♣ Think about this sentence for few moments read the Next one…
“Anything else than freedom of choose isn‟t to care and protect yourself, isn‟t it?
Because it‟s not just about exercising, isn‟t it?”
♣ Think on this sentence for few moments … Take a deep breath in and read the next
one…
“Anything else than keeping active isn‟t protection isn‟t it? Because it‟s not just about
being active and being protected at the same time, isn‟t it?”
♣Think in this sentence for few moments … Take a deep breath in and read the next
one…
“Anything else than keep moving and exercise, isn‟t getting the health that you deserved,
isn‟t it? Because it‟s not just about keeping moving & doing exercises, isn‟t it?”
one…
“Anything else than to spend the time on yourself, isn‟t to look after your family, isn‟t
it? Because it‟s not just about having a healthy family, isn‟t it?”
one…
“Anything else than to get started right now, isn‟t to get what you want, isn‟t it? Because
it‟s not just about exercising and getting what you want, isn‟t it?”
one…
“Anything else than get responsible for your health, isn‟t to feel and be great, isn‟t it?
Because it‟s not just about responsibility and freedom, isn‟t it?”
♣Think in this sentence for few moments … Take a deep breath Well done!


A commitment with YOU - Example of a plan
Name: ( Susana -Lopez)
I’m going to start my exercise program today: (20th of August 2012)
I will exercise (times each week): (5 times per week)
Days that I will exercise for a minimum of: (Monday, Tuesday, Wednesday, Friday,
Sunday) for a minimum of: (40 minutes) and a maximum of: (90 minutes)
The physical activities that I’m choosing to do are: (#1 outdoor jogging #2 indoors
gym #3 dancing)
The time that I will do exercise it’s at: (8.00am)
Organizational factors: (#1; go to the local park #2; go to the local gym and have made
a exercise program #3; go to a dance class to my closers dance studio)
Safety factors: (#1; the park its safe #2; ask for guideline for my injuries to a trainer #3;
dance its safe)
Current weather: (#1; need a jacket its cool here #2; indoors it‟s ok #3; indoors it‟s ok)
Location and access: (#1;I can walk to the park #2 ; drive the car to go to the gym #3; I
can walk to the gym, studio, park or take the bus)
Financial budget:
Total Financial budget for the week: ($45.00)
Total Financial budget for the month: ($180.00)
Total Financial budget for the year: ($2160.00)
I’m committed to: a healthy balance nutritional program
Signature: (Susana -Lopez) date: (20th of August 2012)
Get Your Free Gift:



Write your commitment in the space provided:
Name (your name):

_________________________________________________
I’m committed to start my exercise program today:

Date:_________________________
I will exercise (times each week):

_______________________________________
Days that I will exercise for a minimum of : _________ and a Maximum of:
_________ and a maximum of:__________
The physical activities that I’m choosing to do are: #1 ________________

#2 _______________ #3 ________________ #4________________
#5 ________________
The time in the day that I will Exercise is: ________AM_________PM

&_________
Safety factors (it’s anything that I need to considerer doe safety):

#1 ________________ #2 _______________ #3 ________________
Current weather (what type of clothing, shoes etc.. I need for this weather):
#1 ________________ #2 _______________ #3 ________________
#4________________ #5 ________________
Location and access (where it’s the place in which I will exercise & how do I
get there ): #1 ________________ #2 _______________ #3 ________________
#4________________ #5 ________________
Total Financial budget for the week ( how much I will put in the side for my
physical activities ) : $_________________
I’m committed to: a healthy balance nutritional program
Name & Signature: __________________________ Date: ______/_______/______


Day 4
Exercises of the day; Today we will acknowledge your body for being here all these
years with a 60 minute walk in your favourite place, maybe the beach or a park. Maybe
even your favourite cardio machine in the comfort of your home or gym. The most
important thing is that today you acknowledge your body for being here with movement,
if you are normally already walking 60 minutes give to yourself a little extra time and do
another lap around the park or the neighbourhood or an extra cardio machine in the gym,
you deserve recognition and congratulate your body for being here, enjoy.
After or before your beautiful 60 minutes walk & to rejuvenate mind, body & soul, take
deep breaths in, with the next exercise.
Spine roll down
Benefits
Help to stimulate a positive energy into the throat chakra, helping to let go of
un-forgiveness and starkness of all thoughts, memories and over all words of truth
towards yourself and others, stretches the back of the body (back, neck, legs, arms)
bringing harmony and healing to the system.
Before moving or rolling the spine down, stand really tall with the back straight, feet
parallel under your hips (feet shoulder width apart) and knees slightly bent: take a deep
breath in, expanding the ribs cage in all ways and mostly in the side ways, at the same
time keep the shoulders relaxed and breath in thought your nose for at least 5 seconds
and breath out your mouth also for at least 5 seconds, they will be long and deep
breaths.


Take another deep breath in and now in the deep breath out suck the navel towards the
spine and start curling down towards the floor (first head, second upper body, after that
the middle back and the last thing to roll down, is the lower back) get as close as possible
to the floor. Bend your knees, if this feels too uncomfortable in the legs, back or neck.
When near to the floor, try to send the deep breathing into to the ribs cage, feel the
breathing expanding the sides of the ribs and getting into the throat chakra (visualize an
air balloon on the rib cage and throat expanding in the breathing in and contracting in the
breathing out), start breathing out thought the mouth while rolling back up, uncurling the
spine slowly and moving one vertebra at the time (first the lower back, second middle
back, after that the upper back, neck and the last thing to come back is the head, neck &
chin)
Remember: breathing in though your nose and breathe out thought your mouth
Do this exercise 5 times slowly (for 20 breathing) counting one breath in to stay straight,
one breath out to move down towards the floor, one breath in to take the air closer to the
floor and one breathing out to get back up to be straight again.
Spine roll down – hold at the bottom
To roll down in this exercise we will use the same technique that the one above
(spine roll down)
Before curling & rolling your spine and trunk down, stand really tall with your back
straight your feet parallel under your hips (feet shoulder width apart)
and knees slightly bent taking a long breath in, thought your nose, them roll down slowly
as you breath out through your mouth at the same time that you squeezing your navel in
(sucking your belly in), when you are as close to the floor as possible, rest with your neck
and head totally relax, keep the knees lightly bent and grab your elbows, with your
shoulders relaxed and breath in thought your nose for at least 5 seconds and breath out
your mouth also for at least 5 seconds, long and deep breaths.


Maintain this exercise for 5 long deep breaths, come back uncurling your spine
slowly and moving one vertebra at the time and if you feel good do it one more time
(for 5 deep breaths)
Dear Spiritual me; thank you for being so amazing all this years, I really appreciate that
you took the time to say beautiful things & make me feel good today.
It‟s true that I can see the positive improvement and progress that you (your mind, body
& spirit) are making to get even more happy, fit & healthy every possible way.
I realize that harmony & healing comes from the inside and that I ask my guardian angels
and universal energy to help me with the day to day tasks, jobs and responsibilities, so I
can let go of anything that dose not support my beautiful life. I‟m grateful to my spirit
and the universal energy for the feelings of harmony, true self, self love and healing.
I accept now the gift of my beautiful life.


Will power is your choice
“You have the freedom of choice, with the power of your intention & your will power”
A choice is sometimes an illusion and sometimes a reality. You may believe it at times as
we don‟t have a choice. We choose to believe that there is nothing that we can do to
change what we had chosen. All choice and problems came from the same place.
The mind - for they come from our imagination.
The movie that we choose to play, in any giving moment, in our mind is our choice.
Which type of movie do you play on regular bases? An action movie, a romantic movie, a
comedy or a drama … what choice are you making now?
5 Steps to Happiness... it’s a choice

One of my clients was struggling to find a goal that was big and juicy enough to motivate
her to wake up at 6.00am, look after 3 children, go to work, do the home duties and go to
the gym. It really was challenging for her.
The choices that she made were right, she could have it all, but she couldn‟t find a goal to
motivate her to do it all!
After following these 5 simple steps the light when on…
1. Allow yourself to think and relax; Stress is your friend if you learn to listen. Why am I
in a rush, stressed or unmotivated, what is this situation going to teach me?
2. First things go first, know your priorities; for once put yourself first (at the top of the
list), you are the most important part of all. Without you being positioned at the top -
nothing else works.
3. Positive boundaries are healthy and safe; Say „no‟ when you have to.
Doing something that you don‟t want to do, will only make you frustrated, angry or
depressed… learning to say „no‟ is healthy.
4. Stop holding words and feelings inside; Say what you think at the moment that you
think that you should ….with a positive phrase like I agree or disagree…. my perception
is this…. There is more to win by speaking up than by holding back.
5. Move at your own pace; you are the one in charge of your world, your body and your
life. Move at the pace that you need and things will go at your pace, there is a time for
everything, things will happened when you are ready not before or not after.
These 5 simple steps motivated her to be more, feel more fulfilment by doing less.


A conscience choice
So… to get action towards improving any part of your life, you need to know what‟s
really important to you. What drives your motivation in life?
Many women think that the really important thing for them is to lose weight, but they
don‟t get any action towards that goal. They lose the motivation really quickly after
starting an exercise & food plan.
The reason is because what‟s really important to them is to have fun, family, freedom,
etc…
If you sometimes have motivation to lose weight but you don‟t stick to it. It‟s probably
because what‟s important for you in your list is something completely different. Most
likely losing weight will be in your important list, but closer to the bottom of the list.
This is one of the most important thinking and feeling exercises that I do with my clients
to gain clarity & focus
You only do the things that are important to you.
The activities, things and what is important to you come from;

- Your parents and family
- Cultural and geographical influences
- Religion or lack of religion
- The socio-economic group you were born into
- Your generation and economic times
1- Ask yourself, “What is important to me in the context of my Health & Fitness…..?

2 - Write a list of all the things that you value in your Health & Fitness, using
only 1 - 3 words per line e.g. Freedom on one line, Health on another line, Fun on another
line…
3 - When you think you have listed all that are important to you, think of at least 2 more.
Ask yourself “What else is important to me about Health & Fitness?”
What’s important to you?

1-
2-
3-
4-
5-
6-
Great Job!


Day 5
Exercises of the day; Today we will send love, acceptance and compassion to our spirit
though body movement with a 90 minutes‟ walk in your favourite place, maybe the beach
or a park. Maybe even your favourite cardio machine in the comfort of your home or
gym. The most important thing is that today you love, accept and give compassion to
yourself in the three levels, spiritual, emotional and physical through oxygenating
exercise and movement. If you are normally already walking 90 minutes give yourself a
little extra time and do another lap around the park or the neighbourhood or an extra
cardio machine in the gym. You can also do 60 minutes in the morning and 30 minutes in
the evening because you deserve to feel love, acceptance and compassion, enjoy.
After or before your beautiful 90 minutes walk, listen and understand the intuition, take a
deep breathing in & out through your nose, as shown in the next exercise.
Knee to chest
Benefits
Help to stretch Lower back, bringing elasticity to the hip and back and lengthen the neck
and back muscles, stimulate the energy around the solar plexus bringing a new feeling of
openness to listen the intuition.
Line on your back, keep one leg relaxed & resting on the floor and bring one knee
towards the solar plexus (chest). Move the knee slightly to the side if your knee, back,
neck or stomach feels a little bit uncomfortable. Use the arms & hands to press the knee
towards the shoulder with a comfortable discomfort in the back and hip. Look for to feel
a nice stretch in the lower back and a little bit of compression in the hip, relax the neck.
Keep the chin slightly in, maintain this stretch for at list 5 long breaths.


Breathe in through the nose for at least 5 seconds and breathe out through the nose for at
least 5 seconds. Do the same on the other leg, rest between the first and second leg. Have
a maximum of 5 breaths in between as resting exercise.
Mountain Shape - with Walking

Benefits
Open higher chakras (third eye); bring blood circulation to the spine & top of the head,
stretch the muscles in the back of the legs, back, chest & neck
To go into this exercise position you can kneel in the floor
Place your hands as far forwards as possible; spread your fingers to have good support,
hold the belly in and navel towards the spine.
Keep your feet hip width, lift your hips up, press down on the floor thought one leg and
heel at the same time that you spine is straight. Stretch your legs and start doing a gentle
walking with one leg stretched and one leg bend.
Slowly stretch one leg, at the same time that you breathing through your nose and breathe
out thought your mouth for 2 breathing on each leg. Repeat this stretch 5 times on each
leg.


Resting
Benefits
Helps to connect, listen and understand intuition with stillness and deep breathing. Focus
breathing will also help clear third eye & crown chakras, letting go of anxiety and stress,
keeping the spine, hips, back and neck in perfect alignment.
Line on your back, with your eyes closed, feeling relaxed, take a deep breath in,
expanding your rib cage side ways, breath in thought your nose for at least 5 seconds
and breath out your nose also for at least 5 seconds, these will be long and deep
breaths, repeat then for a total of 20 breathings.
Use this breathing in and out through your nose, with the meditation and
visualization exercise that are in this book, this breathing will help to maintain
concentration, feeling safe in a white and warm energy bubble.

Dear Spiritual me; I thank you wonderful me, real me, lovable me for being the light
that shines always. On some level I know that it always shines for me. Now I ask you to
give courage in my personal, physical, emotional and spiritual life. Make me shine so
bright that I will be able to see my wonderful reflection of light inside of me, in
everybody that I meet and see the beauty in everybody as my mirror.


Thank you for guiding me to be the best that I can be, to serve, to love and also love and
serve myself. When I look at my spirit in the mirror, I can only see life and now, I allow
the love to fulfil my hunger, to live the best life that I can live to be the best that I can be
…happy for ever after. With all my dreams and task list fulfilled and done. I can say to
you …“You are your own magic wand” …“Your wish it‟s my command”.
The chakras
system
The wheel of
light


Increase Confidence
How to get confident now and at any time! Are you the type of person that has the
power to get action and do wherever it takes to get what you want?
Confidence is not something that you really notice that you have when you have it and
it‟s something that you know when you don‟t have it.
As a part of you daily activities, do “the confident exercise” do it every morning like,
brushing your teeth.
See “the confident exercise” as a habit, as an exercise, to train your confidence muscle
the more that you do it the stronger and better shape it will become.
Sit down in a place were you will be comfortable & relax for the next 3-5 minutes
With your eyes close or open, go into your mind, imagination or memory and remember
a time when you were confident. See what you saw, hear what you heard and feel the
feeling to be right there… if you don‟t remember a time you just need to pretend that you
are remembering a time when you were confident. Make your confidence picture in your
mind now and when you see what you saw, hear what you heard and feel the feeling of
been right there, I what you click your fingers. (Your right hand, left hand or both at the
same time, or clap your hands.)
Well done, go to another time when you felt, saw or heard confident and repeat the
process;
1. See what you saw

2. Hear what you heard
3. Feel the feeling to be right there… totally confident!
And before “clicking your fingers” or “clapping your hands”, this time make the feeling
of confidence increase in your body and make your confidence picture in your mind even
brighter and more alive and now go ahead and click your fingers or clap your hands, like
you did before.
Perfect, we will do this process two more times. We will have in total four times
confident stacked feeling when we click the fingers or clap your hands. You will be able
to use this finger click or clap your hands action, as a resource in any situation that you
will like to feel more confident. It could be a job interview, a date with your friends,
partner, boyfriend, a party in which you don‟t know anyone etc…
Go to another time
1. See what you saw
2. Hear what you heard
3. Feel the feeling to be right there… totally confident!
And the last time …go to another time


1. See what you saw
2. Hear what you heard and
3. Feel the feeling to be right there…
totally confident!
Fantastic! You have just finished the process; you can test it now breathe deeply and
click your fingers or clap your hands.
If you notice any type of feeling or shift coming out with a warm, tingly or confidence
sensation you have finished the processed. If you don‟t feel it as much you may have a
longer time convincer, so you know that the process is working for you.
Repeat the process as many times as you need to get even more confidence. If you allow
yourself to play to the maximum you will get the maximum results of this exercise. That
will make you able to be and fell confident at every time that you choose with a simple
fingers click or hands clapping action
Play big and go for it; you can make it work for you, NOW!


Increase Self Esteem
“You are one of the stars of the universe; there is nothing else to compare yourself with.
You are as beautiful and powerful as the light of a star, the water and the air; you are here
to feel that way”
Love for You

It‟s the boundaries of our thinking that gets us thinking that there isn‟t anything new
outside, out there. That‟s how we have experienced the past it‟s all there is….
We could say that we are wearing a pair of old sun glasses and we look at the world with
the same old sun glasses day and night. From moment to moment, these sunglasses that
we use to look at the world are only the boundaries of our thinking.
And when we get so used to having them on our face, we can not even feel them
anymore.
Take off the sun glasses that you have been looking at yourself and the world and others,
only then...will you discover that you are truly more than you think you are. You are
much more than what you see with your physical eyes.
Looking from outside of ourselves we will discover wonders!!
A secret for self esteem:

An exercise to clean up the beginning, the middle and the end of all things
This is one of my favourite writing exercises, it works like this:
1. Take a note book and a couple of coloured pens
2. Sit down or line down in a comfortable and quiet place
3. Start writing or drawing everything that happened through your mind.

Don‟t be concerned about your writing, spelling or grammar, just write and write
and…. write continually for at least 10 to 60 minutes.
Do this today and place on the paper all your feelings, your thoughts and everything that
may be painful or bother you. Do this until you feel relief, lighter or the things that you
where writing about feel flat, no emotion, or until it‟s completely out of your mind &
body. This exercise gives an amazing sensation of freedom to you and your soul!
Come on give it a try, NOW!!


270 Reasons to Feel Good, Believe & Experience the Best Possible Life
This is an example of affirmations that you can say to yourself either in the morning or at
night (repeat them to you in Present tense).
“I” & like if you are talking to a friend “You“
You can say it out load or in your mind, either way it will always make you feel good and
that‟s what‟s important today.
You can add more phrases, this are just the first 270 “tapas”
1. I‟m an intelligent woman You are an Intelligent women

2. I‟m a lovable woman You are a lovable women
3. I love my clothes You love your clothes
4. I love my partner You love your partner
5. I love my children You love children
6. I love children You love your children
7. I love pets You love pets
8. I love people You love people
9. I love myself You love yourself
10. I love my lips You love your lips
11. I love flowers You love Flowers
12. I have beautiful eyes You have beautiful eyes
13. I have a strong body You have a strong body
14. I like my hair You like your hair
15. I like my nails You like your nails
16. I like my legs You like your legs
17. I feel sexy today You feel sexy today
18. I have nice skin You have nice skin
19. I feel confident today You feel confident today
20. My body is totally healthy Your body is totally healthy
21. My Spirit is healthy Your Spirit is healthy
22. I focus on perfect health You focus on perfect health
23. I‟m a healthy being Your are a healthy being
24. My bones and nails are healthy Your bones and nails are healthy
25. I‟m special just the way I‟m You are special just the way you are
26. My size is gorgeous Your size is gorgeous
27. I‟m a Goddess You are a Goddess
28. I have the perfect size You have the perfect size
29. I get energy when I drink water You get energy when you drink water
30. My body heals really quickly Your body heals really quickly
31. I have wonderful dreams You have wonderful dreams
32. I heal while I‟m dreaming You heal while you dreaming
33. I love eating vegetables & fruits You love eating vegetables & fruits
34. I like the flavour of a nice herbal tea You like the flavour of a nice herbal tea
35. Raw food makes me feel energetic and alive Raw food makes you feel energetic and alive
36. I get deep breathing every day You get deep breathing every day
37. Vegetables are great for my mind, body and Vegetables are great for your mind, body and
soul soul


38. I feel in control when I have a healthy You feel in control when you have a healthy
balanced diet balanced diet
39. When I go out, it‟s easy to choose the When you go out, it‟s easy to choose the
healthier things on the menu healthier things on the menu
40. I have so much fun drinking water and You have so much fun drinking water and
freshly squeezed vegetables juice freshly squeezed vegetables juice
41. I shine when, I smile You shine when, you smile
42. Feels great to smile You Feel great when you smile
43. Smiling makes me happy Smiling makes you happy
44. I accept healing light from the Universe You accept healing light from the Universe
45. My name is beautiful Your name is beautiful
46. What I wear is beautiful What you I wear is beautiful
47. I look good in anything You look good in anything
48. My mind empowers me in positive ways Your mind empowers you in positive ways
49. I deserve to be, to feel & have my ideal You deserve to be, to feel & have you ideal
weight, size and I‟m grateful for that weight, size and You are grateful for that
50. I‟m grateful for my leaning and experiences You are grateful for your leaning and
51. I love stretching and exercising experiences
52. I‟m happy to try new things You love stretching and exercising
53. I‟m grateful for what I create and for the You are happy to try new things
ability to improve what I have You are grateful for what you create and for the
54. I‟m totally in control and I choose the best ability to improve what you have
possible life You are totally in control and you choose the
55. I always do the best that I can best possible life
56. I accept my power You always do the best that you can do
57. Freedom is my last name You accept your power
58. I totally support the best possible experience Freedom is your last name
59. I deserve the best as a individual and as a You totally support the best possible experience
family You deserve the best as a individual and as a
60. You are the best thing that I can ask for : “ family
You “ means “ Me” You are the best thing that you can ask for : “
61. I am always surrounded by the best energy You “ means “ YOU”
62. Change & flexibility is good for growth, to You are always surrounded by the best energy
be better and more than ever Your Change & flexibility is good for growth,
63. I can see and feel the positive learning in all to be better and more than ever
situations You can see and feel the positive learning in all
64. I choose forgiveness as the best way to let situations
go & feel free You choose forgiveness as the best way to let
65. I take the necessary time to meditate and go & feel free
recharge even for 60 seconds a day You take the necessary time to meditate and
66. I know that all is well when I‟m resting recharge even for 60 seconds a day
67. I have the energy that I need for a healthy You know that all is well when you are resting
happy life You have the energy that you need for a healthy
happy life
68. Music makes me happy and energizes me Music makes you happy and energizes you
69. I dance like nobody is watching You dance like nobody is watching
70. I love music that makes me feel happy You love music that makes you feel happy


71. I accept the healing of nice, soft angelic You accept the healing of nice, soft angelic
music music
72. My body recharges easy and I accept the Your body recharges easy and you accept the
magical heeling in my sleep magical heeling in your sleep
73. I understand my dreams & I look forward You understand your dreams & You look
to having beautiful dreams every night forward to having beautiful dreams every night
74. I‟m a great worker You are a great worker
75. I have fun with small things You have fun with small things
76. I‟m lucky for living here You are lucky for living here
77. I‟m so lucky in every single way You are so lucky in every single way
78. I‟m grateful for what I have You are grateful for what you I have
79. I easily get along with everybody You easily get along with everybody
80. I like nice fresh air You like nice fresh air
81. I enjoy the sunrise You enjoy the sunrise
82. I enjoy the sunset You enjoy the sunset
83. I accept the healing of outdoors natural You accept the healing of outdoors natural
place with fresh air place with fresh air
84. God and the Angels love me God and the Angels love you
85. I believe that Fairies & Angels can help me You believe that Fairies & Angels can help you
if I ask for their help if you ask for their help
86. White light make me feel peaceful White light make you feel peaceful
87. I accept the higher vibration of energy, You accept the higher vibration of energy,
everyday everyday
88. I deserve to feel the higher vibration of You deserve to feel the higher vibration of
energy energy
89. I deserve to feel connected to love You deserve to feel connected to love
90. The Universe loves me The Universe loves you
91. I deserve love & I allow it now You deserve love & You allow it now
92. I love fairy tails and romantic comedies You love fairy tails and romantic comedies
93. I can always talk to the angels You can always talk to the angels
94. My angels always listen to me Your angels always listen to you
95. My angels love me unconditionally Your angels love you unconditionally
96. I have & feel unconditional love You have & feel unconditional love
97. The universe and my god always listen & The universe and you god always listen &
respond to me in the most positive ways respond to you in the most positive ways
98. Life is good when I focus on good Life is good when You focus on good
99. God is in my believes, in all the perfect God is in your believes, in all the perfect forms
forms for me for you
100. I have guardian angels that protect me You have guardian angels that protect you and
and support me always support you always
101. I can easy listen to my intuition and You can easy listen to your intuition and trust
trust my feelings your feelings
102. I deserve new opportunities that makes You deserve new opportunities that makes you
me happy happy
103. I open my heart to love and light You open your heart to love and light
104. I‟m good with numbers You are good with numbers
105. I‟m good at my job You are good at my job
106. I love the people that I work with You love the people that you work with


107. I love my friends You love your friends
108. My friends loves me Your friends loves you
109. I love my family You love your family
110. I love everybody You love everybody
111. Everybody loves me Everybody loves You
112. I take good care of myself You take good care of yourself
113. I‟m a powerful human bean You are a powerful human bean
114. I feel happy doing outdoors activities You feel happy doing outdoors activities
everyday everyday
115. I love walking You love walking
116. I love dancing You love dancing
117. I‟m a patience person You are a patience person
118. I can visualize my goal and go for it You can visualize your goal and go for it
119. I love planning holidays You love planning holidays
120. I love taking the time for myself You love taking the time for yourself
121. I love planning my life and taking the You love planning your life and taking the
necessary actions to make it happen necessary actions to make it happen
122. I like spending time with my love ones You like spending time with your love ones
123. I deserve time to enjoy what life has to You deserve time to enjoy what life has to offer
offer
124. I can have fun with very small things You can have fun with very small things
125. It‟s not expensive to be happy You know that It‟s not expensive to be happy
126. I always find it easy to maintain a You always find it easy to maintain a
conversation conversation
127. I learn really quickly You learn really quickly
128. My children love me Your children love you
129. My husband, wife, partner loves me Your husband, wife, partner loves you
130. I love my husband, wife, partner You love your husband, wife, partner
131. I learn positive lessons You learn positive lessons
132. I move on from the memories that don‟t You move on from the memories that don‟t
serve my higher purpose serve you higher purpose
133. I follow my higher purpose and I accept You follow your higher purpose and You
it now accept it now
134. I deserve a higher purpose and I You deserve a higher purpose and You
accepted now accepted now
135. I‟m here for a reason, the reason to be You are here for a reason, the reason to be
happy with myself happy with yourself
136. I‟m responsible & reliable You are responsible & reliable
137. I‟m honest & caring You are honest & caring
138. I have uplifting conversations You have uplifting conversations
139. It‟s so easy for me to help others & It‟s so easy for You to help others & maintain
maintain meaningful conversations meaningful conversations
140. I‟m great at what I do You are great at what you do
141. I love my Job You love your Job
142. I forgive myself You forgive yourself
143. I forgive and release anyone that have You forgive and release anyone that have ever
ever hurt me as I deserve to be free hurt you as you deserve to be free
144. I love empower & helping others You love empower & helping others


145. I deserve time for myself & I accepting You deserve time for yourself & You accepting
it now it now
146. My Friends and Family support me Your Friends and Family support you
147. I feel loved by the people around me You feel loved by the people around you
148. I respect myself and others You respect yourself and others
149. My network is constantly expanding You network is constantly expanding
150. It‟s easy to visualize and meditate on It‟s easy to visualize and meditate on you goals
my goals & dreams & dreams
151. I take action towards my goals & You take action towards your goals & dreams
dreams
152. I‟m a wealthy person You are a wealthy person
153. I have wealth in many forms You have wealth in many forms
154. I attract wonderful people in to my life You attract wonderful people in to your life
155. I attract the money that I need everyday You attract the money that You need everyday
156. I attract money as money is an energy You attract money as money is an energy
157. Money is my friend Money is Your friend
158. I‟m surrounded by good energy You are surrounded by good energy
159. I accept to be rewarded generously with You accept to be rewarded generously with
money for my work and effort money for your work and effort
160. I have the time that I need You have the time that you need
161. I can do everything that is in my mind You can do everything that is in your mind &
& heart in the best positive way heart in the best positive way
162. I forgive myself and other for, do or not You forgive yourself and other for, do or not
do, what they need to or should do do, what they need to or should do
163. I let go of blaming and I chose You let go of blaming and you chose
responsibility in a positive and empowering responsibility in a positive and empowering
way way
164. I choose to focus on abundance You choose to focus on abundance
165. I create a prosperous life You create a prosperous life
166. My life is prosperous You life is prosperous
167. I always use my time in the best way You always use your time in the best way
168. I love taking necessary action to archive You love taking necessary action to archive
my goals your goals
169. I find it rewarding helping others to You find it rewarding helping others to archive
archive their goals their goals
170. I‟m a beautiful person You are a beautiful person
171. I feel beautiful You feel beautiful
172. My soul is beautiful You soul is beautiful
173. I‟m good You are good
174. I feel good today You feel good today
175. I have hope You have hope
176. I‟m Positive You are Positive
177. I have an amazing heart You have an amazing heart
178. I believe in me You believe in you
179. I‟m just beautiful in every way You are just beautiful in every way
180. I have good energy You have good energy
181. I feel special today You feel special today
182. I feel like a goddess today You feel like a goddess today


183. A nice bright colour makes me happy A nice bright colour makes you happy
184. Happy is my middle name Happy is your middle name
185. I look good in any colour You look good in any colour
186. I glow when I exercise You glow when I exercise
187. I deserve the rewarded of health & You deserve the rewarded of health & beauty
beauty
188. I feel good after a sea salt baths You feel good after a sea salt baths
189. I recharge in my sleep You recharge in your sleep
190. I recharge reading a nice book You recharge reading a nice book
191. Aromatherapy is beautiful You know that aromatherapy is beautiful
192. I like listening to nice music that makes You like listening to nice music that makes you
me feel good feel good
193. I feel good easily You feel good easily
194. I easily visualize my perfect life You easily visualize your perfect life
195. I smile to myself everyday You smile to yourself everyday
196. I feel like a magical person You feel like a magical person
197. I‟m magic & special You are magic & special
198. I take action steps in the direction of my You take action steps in the direction of your
dreams in the most positive way dreams in the most positive way
199. I know what is important for me You know what is important for you
200. I let go of the things that do not support You let go of the things that do not support you
me
201. I let go of old clatter around the house You let go of old clatter around the house easily
easily
202. It‟s easy spending time outdoor It‟s easy spending time outdoor meditating even
meditating even when I‟m alert walking when you are alert walking
203. I‟m totally loved and safe in my world You are totally loved and safe in your world
204. My world is safe Your world is safe
205. I‟m safe You are safe
206. I‟m loved and safe now You are loved and safe now
207. I feel better every day You feel better every day
208. My life is limitless Your life is limitless
209. I deserve to be in the now You deserve to be in the now
210. I can write my dreams and thought You can write your dreams and thought easily
easily
211. I deserve a comfortable, happy life & You deserve a comfortable, happy life & You
I‟m accepting it now are accepting it now
212. My life is getting even better Your life is getting even better
213. I opening the doors of opportunities You opening the doors of opportunities
everyday everyday
214. I‟m a wonderful mother You are a wonderful mother
215. I‟m a wonderful wife You are a wonderful wife
216. I‟m a wonderful women You are a wonderful women
217. I‟m wonderful You are wonderful
218. I feel connected You feel connected
219. I have respect & appreciation from You have respect & appreciation from everyone
everyone around me around you
220. I feel great all the time You feel great all the time
221. I love life You love life


222. I deserve the best experience in life & You deserve the best experience in life & you
I‟m accepting it now are accepting it now
223. I accept beautiful gifts You accept beautiful gifts
224. I‟m a gifted person You are a gifted person
225. I‟m happy to share my wonderful life You are happy to share your wonderful life with
with my soul mate your soul mate
226. I feel the love of my soul mate You feel the love of your soul mate
227. My soul mate & I are really happy Your soul mate & You are really happy
together together
228. I accept love and appreciation from You accept love and appreciation from yourself
myself
229. I accept & deserve luxury You accept & deserve luxury
230. I‟m at peace You are at peace
231. I‟m relaxed You are relaxed
232. I‟m focused You are focused
233. I am good enough You are good enough
234. I‟m lovely You are lovely
235. I‟m intelligent You are intelligent
236. I‟m amazing You are amazing
237. I‟m fun You are fun
238. I‟m happy You are happy
239. I‟m powerful You are powerful
240. I‟m sweet You are sweet
241. I‟m the light You are the light
242. I choose the light You choose the light
243. I have the power to let go of the old and You have the power to let go of the old and
accept the new accept the new
244. I choose to be a shining light of You choose to be a shining light of example
example
245. I‟m more that I had imagined You are more that You had imagined
246. I‟m stronger that I ever thought You are stronger that You I ever thought
247. I will always grow into more You will always grow into more
248. I create my reality, so I choose positive You create your reality, so You choose positive
thoughts thoughts
249. I feel free You feel free
250. I was always free and I will always be You was always free and You will always be
free to my heart‟s desire free to your heart‟s desire
251. My hearts desires are always in benefit Your hearts desires are always in benefit of all
of all living things living things
252. I always help the planet You always help the planet
253. The planet is safe You know that the planet is safe
254. I hold the best positive vision for the You hold the best positive vision for the planet
planet and all living things and all living things
255. Our galaxy is safe You know that our galaxy is safe
256. We are safe here You know that we are safe here
257. Positive thought = Best Possible Life You know that .Positive thought = Best
Possible Life


258. I feel balance; I ask easily for help when You feel balance; You ask easily for help when
I need it as I‟m also an independent person you need it as you are also an independent
person
259. I‟m in love with life You are in love with life
260. My body is my beautiful, healthy Your body is your beautiful, healthy temple and
temple and I love my body you love your body
261. I treat all things with respect included You treat all things with respect included
myself yourself
262. I put myself first, so I know that when I You put yourself first, so You know that when
feel good I can helps everybody else you feel good you can helps everybody else
263. I‟m creative & passionate person You are creative & passionate person
264. I‟m a good singer You are a good singer
265. I‟m an amazing writer You are an amazing writer
266. I‟m a creator You are a creator
267. My mind can take me to wherever I Your mind can take you to wherever You I
need to go need to go
268. I‟m me and that‟s important You are You and that‟s important
269. I can create & improve my new life You can create & improve your new life
270. I deserve happiness because I‟m more You deserve happiness because you are more
than good enough, today and always. than good enough, today and always.
Now you can add your own ones…………
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Reward Yourself!
Make a list of at least 10 activities or things that make you, or will make you, feel good.
Choose one of them to reward yourself on the achievement of the completion of the first
goal, then another one for the achievement of the 2nd goal - and so on with 1 reward for
each goal or each week.
Example:
1- go to the movies
2- by and read a self empowering book
3- take the kids to play in the park
4- go for a romantic weekend with your partner
5- have a bath
6- go to the beautician
7- buy that hand bag that you always wanted
8- go for a foot massage or full body massage
9- take your sister or the positive & empowering women‟s of your life out to watch a
play
10- learn something new: a language, horse riding, painting
11- sleep in on Sunday
Now your turn… make a list:
1. 6.
2. 7.
3. 8.
4. 9.
5. 10.
Get Your Free Gift:



Hypnolates Plan - Exercises & Activities
With the Hypnolates Plan for exercises & activities shown below you can measure your
progress, tick the boxes when you have completed the task and move on to the next task.
Week 1
□ Hypnolates Breathing , Exercise of the day (Day 1) & Stretching Routine
□ Walking & Jogging (Running, or Cardio training )
□ Challenge of Extra Exercise day (example: a extra class, swimming, home floor
exercises etc…)
Week 2
□ 2 Goals (with actions steps) & Exercise of the day (Day 2)
□ List of What‟s important for you now
□ List of Positive Emotions that you would like to have
□ List of Negative Emotions to clean up & why you‟d like to let them go
□ List of Positive Believes that you would like to have
□ List of Negative Believes to clean up & why you‟d like to let them go
Week 3
□ Food Diary each day & Exercise of the day (Day 3)
□ List of food that you are craving for
□ Detox & Semi Detox
□ Drink plenty of Water (recommended 2.2 to 3 litres per day / 75 to 100 oz per day )
□ Create a shopping list for the week
□ Get Your Free Gift:
Week 4
□ Environmental, clothing and food clean up (let go of anything that dose not support
your goals )
□ Create a music list for exercise & Exercise of the day (Day 4)
□ Get an Inspirational book
□ Get nice Exercise clothing that you love


Week 5
□ Visualization & Affirmations exercises
□ Energy clearing & Exercise of the day (Day 5)
□ Create at home an Altar
Week 6
□ List of the Perfect You & Exercise of the day (Day 1 + 2 + 3 )
□ List of Things, People, Events that you are happy with
□ List of Things, People, Events that support your goals
□ List of Things, People, Events and Decisions you like to let go of
Week 7
□ Reward list & Exercise of the day (Day 4 + 5)
□ Perfect day list
□ Long Term Goals
□ Other Sort Term Goals
Get Your Free Gift:



Easy Hypnolates™ Stretching Routine
There is a definite logic to
the order, and if you start at
the beginning, your body will
be preparing to advance in a
gradual and healthy way.
While doing the Hypnolates

stretching keep The Perfect
Posture and hold each
stretch for 30-60 seconds
Hypnolates is a holistic
method to bring the body
back into mind, body &
spiritual balance. 1 – Side stretch (back & 2 – Chest stretch (keep hand
hip IT band that bind into and elbow on the wall) twist
the side of the quadriceps the torso
Slow & control movements muscle)
One of the most fundamental

rules when doing Hypnolates
is to control your body’s
every moment. When
focusing on slow & control
movements, the body is
forced to recruit helper
muscles, which are usually
smaller than the main
muscle, the big muscle don’t
have to do all the work by
themselves. Over time, the
muscles grow long as well as 3 – Shoulder stretch 4 – Triceps stretch
strong.
5 – Inner thigh stretch 6 – Seated Hip & Gluteus stretch


Breathing in each stretch:
The breathing makes the

stretch easier and effective!
It is vital to learn to breathe

correctly in order to gain
7 – Lower Back stretch 8 – Upper Back stretch maximum benefit from the
(open legs slightly) stretching exercises.
Visualise the sides of your

ribs expanding like and air
balloon
1- Breathe in through the

nose for five second
count.
9 – Front of the Leg 10 – Back of the Leg 2- Breathe out of the

(quadriceps) & Hip flexor (hamstring & calf) stretch mouth (relax your
(psoas) stretch face & lips opening
your mouth) with a
sigh for a 5 second
count.
3- Breathe into your

shoulder blades &
back muscles.
Visualise the sides of
your ribs expanding
like and air balloon.
11 – Hip Flexor (psoas) stretch 4- Keep the neck and

shoulders relaxed.
5- Avoid holding the

breath at any point.


Hypnotic script & affirmations - Enjoy !
Positive thoughts of the day

Is a series of positive thoughts that you can repeat to yourself a few times. Either in the
morning or at night, while you do the exercise of the day that is described in this book.
This simple thought will increase the positive feeling in your mind, body and spirit and
will help you to get peaceful and clarity over your goals & life.
I Love myself in to my ideal weight

Instead of
Punish myself
to lose weight
Day 1
Dear Spiritual me, I thank you for taking the time today to get fresh air, breath deeply
and let my blood circulation give me the nutrients that my body needs, regenerating my
cells in all my body, keeping my energy higher, a positive emotional approach to all
things, knowing that at any moment I can change how I feel, just with my mind and the
power of my breathing.
Day 2
Dear Spiritual me; I thank you and congratulate you for all the good decisions that you
have made until now and also thanks you and forgive you for all the not - good decisions
that you have made.
I know that all is part of the physical, emotional and spirit growth that all the lessons that
we have learned have transformed into positive leanings and that my physical body is a
reflection of what‟s happening on the inside. That I am changing physically, emotionally
and spirituality; always for the better. That my body size is the most beautiful butterfly
transforming and letting the real me come though. With a happy good morning to the Sun
and a good night to the Moon, (say to yourself)
“I love you spiritual me”, as the spiritual you says back to you “I love you real me”.


Day 3
Dear Spiritual me; I thank you for being strong in every way. For taking the time to do a
walk today and taking some time for me to reconnect with nature; with water, getting
fresh air, connecting with life and with the spiritual part of me. Enjoying some time to
meditate and be with myself to find even more ways in which I can show to myself and
demonstrate the love for my body…my body shape, the temple that hold my soul and
helps me to archive happiness in my beautiful physical life.
Day 4
Dear Spiritual me; thank you for being so amazing all this years, I really appreciate that
you took the time to say beautiful things & make me feel good today.
It‟s true that I can see the positive improvement and progress that you (your mind, body
& spirit) are making to get even more happy, fit & healthy every possible way.
I realize that harmony & healing comes from the inside and that I ask my guardian angels
and universal energy to help me with the day to day tasks, jobs and responsibilities, so I
can let go of anything that dose not support my beautiful life. I‟m grateful to my spirit
and the universal energy for the feelings of harmony, true self, self love and healing.
I accept now the gift of my beautiful life.
Day 5
Dear Spiritual me; I thank you wonderful me, real me, lovable me for being the light
that shines always. On some level I know that it always shines for me. Now I ask you to
give courage in my personal, physical, emotional and spiritual life. Make me shine so
bright that I will be able to see my wonderful reflection of light inside of me, in
everybody that I meet and see the beauty in everybody as my mirror.
Thank you for guiding me to be the best that I can be, to serve, to love and also love and
serve myself. When I look at my spirit in the mirror, I can only see life and now, I allow
the love to fulfil my hunger, to live the best life that I can lead to be the best that I can be
…happy for ever after. With all my dreams and task list fulfilled and done. I can say to
you …“You are your own magic wand” …“Your wish it‟s my command”.


Conclusion
Stronger from the Inside

When you start believing that you are stronger from the Inside. You will then remember
that your mind, body and spirit are connected. That you can now and always listen to
what your body is try to tell you, with your emotions, thought and your intuition. Now you
can lose weight and stop covering yourself with extra body fat, injuries and illness.
It’s more than just losing weight, Hypnolates, fitness, exercise or detox it’s about having
a beautiful world from the inside and what feeling fit & healthy can do for you.
You are perfect the way you are and those extra kilos/pounds on your body doesn’t
belong to you anymore. The extra kilos/pounds of protection are your best teacher and
the pain in your legs, hips, back; neck and any other areas in your body are there for a
grander purpose.
That pain, it may only need to teach you the wonderful and real meaning of feeling
healthy & fit or to adapt, let go, evolve & sculpture your mind and your body to what you
want. You can transform from the inside to that what you already are, to feel, the life in
action and to have a beautiful body and a beautiful life.
I wish from the deepest part of my heart that you discover and pursuit that what you want
the most, because if you aloud yourself to feel it, to see it and to hear it as if you already
have it, you will take action in the wonderful things that will arrive at your feet.
Hypnolates allows you to get in constant movement of attraction and action to maintain
momentum toward that what your heart truly desires.
Take care and keep fit, there is an amazing world out there waiting for you to shine!
With love & light
Susana


Notebook:



Author’s Acknowledgment
I would like to acknowledge all of my teachers, who ever taught me about mind, body
and spirit.
Mind,
Thank you to Christopher Howard for making his teachings available world wide and for
his direct teachers Joanna Martin, Peter Shaw, Johnnie Cass & Duane Alley for adding
your personal essence in the teachings and inspired me to be more.
Body,
Thank you to Josef Humbertus Pilates for created the Pilates Method that has changed the
world and his direct teachers: Allan Menezes & Michael King for transferring their
knowledge and learning‟s to my generation.
Thank you to Les Mills for inspiring Instructors to improve fitness one step at a time and
my favourite Step teacher Lisa Osborne for being an inspirational women and amazing
roll model.
Thank you to Perth Bikram Yoga and his teachers for help me with my yoga practices &
daily meditation
Spirit,
Thank you to my spiritual teacher, authors and healers Louise L. Hay, Paulo Coelho,
Doreen Virtue and Esther, Jerry & Abraham Hicks for being the first ones to awaken
light workers for their spiritual support and teachings thought books & audio products.
Thank you to my wonderful clients, class participants, co-worker & friends at Venues
West for their support and love always.
Thank you to Brett Olson for being my Span-English editor & to help me with logic and
budgeting.
Thank you Kelly Sayers for your encouragement, spiritual and personal support always
and for your wonderful teachings in “Discovering your Life‟s Purpose with the 5P‟s to
Prosperity”


Testimonials
“Susana’s holistic approach to training, training both the mind and body enabled me to
achieve maximum results. Susana has taken my fitness and body shaping to the limits
past what my mind would allow. Susana‟s training techniques and her motivation are the
best I have encountered.” RT Scarborough, AU
When I first met Susana, I felt my health was at an all time low… I experienced
headaches , gained weight and felt generally unfit, Following our weekly sessions I had
managed to change my diet, reduce the numbers of headaches can felt I had gained
control in my life again. Now four months later I have loosed 5kg and I maintaining
healthy life choices. BC Perth, AU
“I was ready for sometime to let go of some of my “emotional baggage “. I would work
at it by myself on a conscious level daily, this helped to become more self aware.
I released certain perceptions and core beliefs that I had could not just be ignored, wished
away or fought with. Susana is highly intuitive, working with her I was able to find, name
and reconstruct some of these thoughts and feelings in a nurturing space. I was left
feeling cleared, re-focused and ready to follow a new direction in my life”.
SH Switzerland
I am a final year medical student who has always been very active but never before
found anyone that inspired me in quite the same way as Susana. When I was first
introduced to her I was very stressed and having trouble with all aspects of my life and
studies. Through her exceptional coaching I have reached physical, emotional, financial
and educational goals that I had thought were out of my reach, and feel much more at
peace. The most admiral part of her approach is that she is always 100% focused on the
client she is working with and on their progression. You know you have found an
exceptional coach when the idea of moving away from where you can access them, is
unbearable! Thanks Susana, you‟re awesome! .TY City Beach, AU
I feel “Great! Relaxed!”. My results include that I was able to finally “Quit Smoking!” –
ED Perth, AU
I feel “Top Notch. 8 weeks later and I have 10cm more flexibility in my hamstrings!”
My Results include “Better core strength, 10cm more flexibility in my hamstrings & less
cramps in my hip flexors!” – JK Perth, AU
I feel “Very aware of improvement to my physique, I really enjoy how the teacher
personalizes each exercise to each individual in the group.” – PI Perth, AU
I have better core strength & quite relaxed after each class. My results include…
Firmer Stomach, better posture” – SH Perth, AU


I feel “Great, and use my abs and core muscles a lot more.” My Results include
“Walking & Swimming a lot better due to a stronger core.” – JK Perth, AU
The sessions with Susana are magical. I was amazed at what we uncovered together
and was able to move forward in a totally different way so that I could be free from the
constant pain in my upper back and neck when I saw the issues that my body was
attempting to get me to „see‟. Susana is very insightful in her work and is gentle, caring
and powerful. DB Sydney, AU
At first I was a bit skeptical about how a little spiky ball could really help with the pain I
was feeling in my body. After my first session with Susana & the spiky ball, I was
amazed at how much of a change I felt throughout my whole body. The spiky ball is like
magic in the hands of Susana & her amazing ability to heal. BJ Brisbane, AU
I was carrying unresolved emotional tension that was causing my back pain. Susana‟s
gentle and intuitive technique relieved pain in my body instantly. No only did the pain
subside but I also felt full of energy. I would happily recommend Susana to anyone.
CV Auckland, NZ
Susana was amazing & really helped me sort out some emotional issues – I can‟t thank
her enough!”. JD Floreat – Perth, AU
“I never had experience nothing like that” “Thank you so much” . TN Perth, AU
Bibliography:
1. Louise L Hay “You Can Heal Your Life”
2. Doreen Virtue “The Lightworker‟s Way”
3. Kelly Sayers “Discovering your life‟s Purpose with the 5P‟s to Prosperity”
4. Esther and Jerry Hicks the teachers of Abrahan “The Master Course Audio”
5. Christopher Howard “The NLP & Leadership practitioner and Master practitioner training
Certificate Manual”
6. Ellie Herman “Pilates for Dummies”
7. Michael king “Pilates Beginners & Advanced”
8. Allan Menezes “The complete guide to the Pilates Method”
9. Bikram Choudhury “Bikram Yoga”
10. Salvatore Battaglia “Practical Guide to Chakras and Aromatherapy”
11. Dynamo House, Australia “Chakras Chart”
12. Photos Ian Mathers - LionMilkPhotography and Susana-Lopez from Hypnolates Course


About the Author
Susana Lopez is a passionate, natural speaker with 18 years of

experience in the health and fitness industry.
She has derived her experience from owning and managing a

lady‟s only fitness club as well as being a trainer adviser in TV
shows and radio programs in Spain.
A leading expert in mind body & spiritual connections, thought

coaching, workshops, classes & speaking engagements. She will
help you take your business, mind, body & soul to a higher level.
Susana can be booked to speak at your wellness centre, corporate

meetings, health & fitness convention to inspire and motivate a
holistic mind, body & spiritual approach to life.
I you would like information about Susana‟s programs and

workshops, please visit www.susana-lopez.com
More Resources from Susana-Lopez
SocialBall – for fitness enthusiastic & fitness

professionals
The Fun Way to a Flat Belly!

Participants - more than ever are looking for friendships. Learn how
to make your class unique and unforgettable and you will discover
the key to success!
A Total SocialBall class combines human interaction, cardio
intervals and strength conditioning with effective and creative
exercises. Take home refreshing ideas for your Fit ball classes.
Get Your Free Gift:



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Workouts for Women FREE eBooks 1

© 2012 Susana-Lopez. All rights reserved www.susana-lopez.com

Workouts for Women FREE eBooks

Get Your Free Gift:

Workouts for Women FREE eBooks 2

© 2012 Susana-Lopez. All rights reserved www.susana-lopez.com

You are beautiful just the way you are

Workouts for Women FREE eBooks 3

© 2012 Susana-Lopez. All rights reserved www.susana-lopez.com

I don‟t have time …………………………………………………………….….9 & 10

Know where you are at…………………………………………………….…..11 & 12

Eight Principles of the Pilates Method ……………………….……………..….…... 14

Neutral Spine graphics……..…………………………………………………..…… 16

Routine ……..…………………………………………………….…………… 18 & 19

The Exercises of the day……..………………………………………………….....….20

Core awakening “Energy Power Centre” ……..………………………….…… 21 & 22

Fit Foods ……..……………………………………………………..………………. 24

“Quick Fix” ……..………………………………………………..…………………. 25

The process: Full Detox…………………………………………..…………………. 26

Workouts for Women FREE eBooks 4

© 2012 Susana-Lopez. All rights reserved www.susana-lopez.com

The True Keys to Self Empowerment ….....……….….………..…………..…. 30 & 31

Day 3 ……………………………………………………………..…………32, 33 & 34

Be, Do, Have ………………………………………………………………..………. 35

Take action! …………………………………………………………..…………..…. 36

A commitment with YOU-Example of a plan ……………………….…….…. 37 & 38

Day 4 ……………………………………………………………..…..…..…39, 40 & 41

Will power is your choice……………………………………….…………..….….…42

Day 5 ……………………………………………………………..…….44, 45, 46 & 47

Increase Confidence…………………………………………….…....…………48 & 49

Workouts for Women FREE eBooks 5

© 2012 Susana-Lopez. All rights reserved www.susana-lopez.com

270 Reasons to Feel Good

Reward Yourself! ………………………………………..…….…....…………….… 59

Hypnolates Plan - Exercises & Activities……………………..…….…....….… 60 & 61

Easy Hypnolates™ Stretching Routine …………...……..……..….……..….. 62 & 63

Hypnotic script & affirmations………………..…….…....………………….… 64 & 65

Conclusion - Stronger from the Inside………………..…….…....…………… ……..66

About the Author………………..…….…....……….……………….…….……….....72

Get Your Free Gift:

Workouts for Women FREE eBooks 6

© 2012 Susana-Lopez. All rights reserved www.susana-lopez.com

Workouts for Women FREE eBooks 7

© 2012 Susana-Lopez. All rights reserved www.susana-lopez.com

Connect Mind, Body & Spirit

Get flat Stomach & Help Weight Control

Get Stronger and Improve flexibility

Improve Posture & Reduce Back Pain

Feel and Look Good

Reduce feeling of depression and anxiety

Energy Clearing & Emotional Healing

Get Your Free Gift:

Workouts for Women FREE eBooks 8

© 2012 Susana-Lopez. All rights reserved www.susana-lopez.com

And she gave me the bad news….

In my 19 years of experiences in the Fitness Industry, I haven‟t seen it all…

1. “I just don‟t have the time”

2. “I don‟t have any motivation”

5. “I‟ve got depression”

6. “Here its to cold, to hot, to hummed - to exercise”

8. “I don‟t like exercise, that isn‟t for me”

10. “I‟m tired & I don‟t have the energy”

Workouts for Women FREE eBooks 9

0____________6 7_8.95 9__________10