Bed Aerobics Fitness Flow: 18 Mind-Body Bed Exercise Steps for Strength, Flexibility & Balance

By Monifa Maat

This latest edition measures 8.5 by 11 inches (215.9 mm x 279.4 mm). Printed in Full Color Glossy Paper, which makes the eighty (80) beautiful images and graphics appear more vibrant and visually appealing.

Through her personal story, Monifa Maat shares a powerful workout routine that combines deep stretches and muscle toning calisthenics to improve flexibility, build strength and burn fat -- all from the convenience and privacy of your very own bed!

The Bed Aerobic Fitness Flow or BAFF as it is called for short is an 18-step series of calisthenic and flexibility exercises linked in a smooth continuous flow of movements pairing powerful biblical based affirmations (referred to as "pillow quotes") with each step to reinforce the role faith plays in pursuing a fit and healthy lifestyle. Included in the routine is an invigorating facial muscle exercise and brief meditation for total body, mind and spirit rejuvenation!

BAFF may also assist people recovering from certain injuries or undergoing various degrees of physical therapy that want to gradually build their fitness or flexibility levels.

Best of all, BAFF is a "no excuses" home fitness routine people of all ages, sizes and fitness levels can incorporate into their daily lives with ease.

Bed Aerobic Fitness Flow E-book is available through www.Xlibris.com

For more information, please visit: www.TheHealthyMotivator.com

• Language: English
• Publisher: Xlibris US
• Release date: Aug 23, 2013
• ISBN: 9781479797097

Monifa Maat

Healthful Lifestyle Motivator, Monifa Maat is an author, national Certified Personal Trainer (NETA-NCAA) and founder of The Healthy Roots Fitness & Nutrition Camp based in Harlem, New York. Through her work as a health and nutrition advocate, Monifa is dedicated to reducing chronic health conditions such as obesity, heart disease and diabetes through lifestyle fitness programs which are purpose–driven, emphasizing self-empowerment through spirituality and the arts. An accomplished singer who also believes in the power of music to heal, Monifa recently wrote and performed “CRAVE” a theatrical one-woman presentation about food, fitness and faith presented by the New York Public Library. Monifa holds a Bachelor degree from Pace University, Dyson School of the Arts and Masters Degree in Public Administration from Keller Graduate School of Management.

Book preview

39222.png

Copyright © 2013 by Monifa Maat. 552268

ISBN:  Softcover      978-1-4797-9708-0

            Ebook          978-1-4797-9709-7

All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the copyright owner.

Rev. date: 08/21/2013

To order additional copies of this book, contact:

Xlibris Corporation

1-888-795-4274

www.Xlibris.com

[e-mail]

CONTENTS

Acknowledgements

Foreword

Disclaimer

Preface

Introduction

About Baff

Glossary

Baff Faqs

Before You Begin . . .

Baff Terms

Morning Routine

Evening Routine

Baff Starting Positions

Section 1

Bed Action Step 1—Face It

Bed Action Step 2—Yawn Stretch

Bed Action Step 3—Twist Her

Bed Action Step 4—Bum Toner

Bed Action Step 5—Hip Flap

Bed Action Step 6—Hip Buster

Section 2

Bed Action Step 7—Leaning Tower

Bed Action Step 8—Open Butterfly

Bed Action Step 9—Wishbone

Bed Action Step 10—Tri-Prone

Bed Action Step 11—Frog Stretch

Bed Action Step 12—Gotcha Back

Section 3

Bed Action Step 13—Back Twist

Bed Action Step 14—Temple

Bed Action Step 15—Michelle’s Arms

Bed Action Step 16—Bed Push Up

Bed Action Step 17—Yoga Cat Pose

Bed Action Step 18—Transformation Space (Meditation)

12 Healthy Habits For A Better Bed Aerobics Experience

General References:

1stpage.tif

3-CD Audio Book Set Now Available!

Visit www.bedaerobics.com

This beautifully narrated CD includes the entire book plus original music produced specifically for the Bed Aerobic Fitness Flow routine. Get your copy today!

100% Money Back Guarantee

Digital download:

http://www.cdbaby.com/cd/monifamaat

To Kimm.

My big sister.

Your spirit lives in my

heart forever.

ACKNOWLEDGEMENTS

To my Mommy and Daddy--Mom, for your guidance and unwavering support of my dreams. Dad, for instilling in me the confidence I possess to pursue my dreams.

To my incomparable dream team — Fernando Dr.Royal Singleton, my producer, Arabelle my graphic artist, Lloyd my photographer, and Ram my editor from Xlibris; thank you all for using your gifts to help bring my vision to light.

To Shawn, Herman, and Fred – what a blessing you are, thank you!

To Susan, my deepest appreciation for lighting a pathway and for the great advice.

Thank you Ralph, Cheryl, Tim, Wendy, Shane, Shango, Ingrid and Jewel for your support.

To my church family, Mother AME Zion and countless individuals like German and Michael

that supported my first publishing of Bed Aerobics Fitness Flow in 2009;

resulting in the new audio-eBook and print version 2013...

To my family at WHCR 90.3 FM, Angela and Tina…thanks for the assistance with the audio book recording…

Finally to all of the individuals on the planet that routinely put themselves last for the sake of their beloveds. This book offers you the permission to take the time, sometimes; to put you first . . .

FOREWORD

In my 25 plus years in the fitness industry, I’ve seen many fitness concepts and techniques come and go, along with the individuals touting them.  I am however, very pleased to bestow accolades on a new fitness approach that is truly innovative and virtually limitless in its variety of applications.  I am speaking of none other than Bed Aerobics Fitness Flow and its creator Monifa Maat.  Bed Aerobics tackles head on the two major obstacles to starting and maintaining an exercise program: time and space.  Monifa has developed an innovative exercise routine that addresses both obstacles and which can help build strength, muscle tone and improve flexibility right on the familiar (and convenient) surface of your own bed! Now there really are no excuses not to exercise because any time of the day or night, your bed becomes your fitness center.

 Besides physical development, exercise has the ability to energize the body, focus the mind and lift the spirit. Ms. Maat has masterfully intertwined a spiritual element into the Bed Aerobic Fitness Flow which enhances the connection between body, mind, and spirit in a challenging, yet gratifying manner for the practitioner.

 In personally trying out some of the exercises, I have found that Bed Aerobics contributes towards a stronger, more flexible body which is beneficial for gaining and maintaining good health. 

 I highly recommend Monifa Maat’s Bed Aerobics Fitness Flow for anyone seeking an exercise program that is uniquely practical and convenient in its ability to deliver the goods, without a gym membership, expensive equipment or complicated movements…all you need is you, a bed and an open mind -- and you’re on your way!

Herman Smalls

Founder of Specialized Fitness & Nutrition

New York, NY

all muscles and organs grow in size, strength, and elasticity if properly exercised; and as surely will they lose those properties if they are not exercised . . .It is astonishing the number of exercises that are possible while lying comfortably in bed. Every muscle of the body can be called into action, until a healthy glow results from head to foot from the stimulated circulation, and you realize the full joy of living."

Sanford Bennett—Author, Exercising in Bed—1907

(Physical Culture Museum The Golden Age of Iron Men)

DISCLAIMER

The information contained in this book should not be used in place of professional, medical and nutritional guidance. Each individual is responsible for their own behavior and the Author/Publisher will not be held responsible for any actions taken based on the opinions held within this book.

Medical clearance from your medical practitioner is advised before embarking on any new fitness, dietary programs, or exercise activity.

But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified.

(Corinthians 9:27 ESV)

I.

Preface

LOGO%20FINAL2.tif

Most people would not associate exercise with lying in bed. Yet contained in this book is a unique fitness routine designed to be practiced from the comfort, convenience and privacy of your very own bed.

Imagine, a fitness routine that helps to tone, stretch, burn calories and re-energize your body, mind and spirit —all in about 20 minutes from the convenience of your bed. Imagine still, that same fitness routine when performed at night helping you to sleep better and awaken feeling energized and ready for more exercise!

Contained in this book is a unique fitness routine rooted in the idea that personal fitness is a journey – not a destination. In other words one should strive to live a healthful lifestyle. But what exactly does live a healthful lifestyle mean? Depending on whose lifestyle it is, it could mean something slightly different for each person. I view a healthful lifestyle as a condition where nutrition and fitness habits interact harmoniously on a daily basis to sustain strength, energy and overall wellness.

Although some of the fitness concepts contained in this book are not unheard of, they might be considered unique for the way in which they are presented. Nevertheless I could never have imagined during the course of writing this book that a middle-aged man born in 1841 by the name of Sanford Bennett known as the man who grew young at 70 would corroborate my work. As described in detail,