Yogalosophy 28 Days to the Ultimate Mind-Body Makeover Copyright © 2013 Mandy Ingber Published by Seal Press A Member of the Perseus Books Group 1700 Fourth Street Berkeley, CA 94710 All rights reserved. No part of this book may be reproduced or transmitted in any form without written permission from the publisher, except by reviewers who may quote brief excerpts in connection with a review. Library of Congress Cataloging-in-Publication Data Ingber, Mandy. Yogalosophy : 28 days to the ultimate mind-body makeover / by Mandy Ingber. pages cm ISBN 978-1-58005-445-4 Ebooks: Yogalosophy: Enhanced Edition for Tablets: 978-1-58005-537-6 Yogalosophy: 978-1-58005-462-1 1. Yoga--Philosophy. 2. Physical fitness. 3. Mind and body. 4. Motion picture actors and actresses--Health and hygiene-- United States. I. Title. RA781.67.I54 2013 613.7’1--dc23 2012038589 10 9 8 7 6 5 4 3 2 1 Cover design by Erin Seaward-Hiatt Interior design by Megan Cooney and Tabitha Lahr Photographs of Mandy Ingber by Javiera Estrada Photography Photography studio: Kinevision Studio in Venice, California The videos included in this enhanced ebook were shot at Kinevision Studio by SmartShoot. A special “thank you” to Jeff Christensen and his staff for making this possible. Printed in the United States of America Distributed by Publishers Group West This book is dedicated to my father. CONTENTS INTRODUCTION PART 1 Practical Guidelines HOW TO USE THIS BOOK YOGALOSOPHY ROUTINE FOOD PLAN PART 2 The Y28 Revolution Day 1 Set Intention Day 2 Day 2 Make Short-term Goals Day 3 Come to Your Senses Day 4 Be Grateful Day 5 Think Your Way Thin Day 6 Just Breathe Day 7 Emotion: Put Your Energy in Motion Day 8 Nurture Yourself Day 9 Act As If Day 10 Play! Day 11 Create Healthy Habits Day 12 Practice Imperfectly Day 13 Day 13 Cultivate a Relationship with Your Body Day 14 Celebrate Your Beauty Day 15 Break on Through Day 16 Transform Day 17 Make It Sexy Day 18 Stay Positive Day 19 Explore Your Freedom Day 20 Respect Your Limitations Day 21 Commit to Your Goals/Self-Mastery Day 22 Break the Rules Day 23 Change Your Point of View Day 24 Day 24 Be Community-minded Day 25 Meditate Day 26 Become a Bliss Artist Day 27 Find Your Inner Rhythm Day 28 Release PART 3 Resources YOGALOSOPHY ROUTINE EXTRAS DIET PLANS Plan A: Clean Plan B: Lean Plan C: Green ACKNOWLEDGMENTS ABOUT THE AUTHOR INDEX