Lack of physical activity results in muscle loss, fat gain, stiff joints, brittle bones, and a weakened immune system. These symptoms are commonly referred to as "Aging", but time has little, if anything to do with it. (The reason that most people in their 80's would break their hip if they fell down isn't because they are in their 80's, but rather it's because they have spent the past 2 or 3 decades avoiding physical activity, and because of this their bodies have become extremely fragile and vulnerable to injuries.)


Exercising on a regular basis will build discipline, and having strong self-discipline is literally like having a super power. (Just look through the "Guinness Book Of World's Records" and you'll find thousands of examples of people who were able to achieve seemingly impossible feats thanks to having an extremely high level of discipline.)

Your discipline levels can be felt by those around you. (If you are a person with strong discipline and you tell everyone that you are going to start running 100 miles a week everyone will believe you, but if you are a person who lacks discipline and you tell everyone that you are going to start walking 1 mile a day nobody will expect you to do it for more than a week or two before quitting.) And the most successful people in the world have that presence about them that when they say they are going to do something they are actually going to do it.

One way to really build up your self-discipline is to start taking cold showers every day. When I first started taking cold showers every morning I would spend several minutes telling myself how cold the water was going to be before I would finally turn it on, but after a while I learned to just turn the water on immediately and let the cold water hit me full blast. (Yes, the water is really cold and yes, it makes me jump around like I'm being electrocuted, but after a minute or two it starts to feel a lot more comfortable and when I get out of the shower I feel alive and grateful that I did it.) Taking cold showers has helped train me to take on difficult tasks without spending a lot of time procrastinating about them and to be willing to step outside my comfort zone, and this has helped me to become a person who is consistent with their workouts.


A lot of people love long romantic walks along the beach, but dread long walks on a treadmill, (Hence the nickname "dreadmill") and this is because when you are excited about what you are doing it starts to feel effortless, but once you lose that enthusiasm it will quickly become all too clear to you just how much effort is required from you to do what you are doing.

If you find yourself not feeling the energy to exercise one thing that is guaranteed to help is to simply turn on some upbeat music that you enjoy. (In the past when soldiers would go to war the weapons they would bring included guns, cannons, and battle drums... Why did they include "drums" in their arsenal? Because soldiers marching to the beat of a drum can march faster and further without getting tired than soldiers marching without a beat.) So if you need an energy boost try music instead of a caffeine based "energy drink".

"It's so hard when I have to, and so easy when I want to."
- Annie Gottlier





Walking is the most natural form of exercise, and it is also the most commonly prescribed / recommended form of exercise for people with health problems. Walking can reduce your risk of developing cancer, diabetes, heart disease, dementia, depression, obesity, and many other serious health problems by almost 50%, and walking has also been shown in many studies to be just as effective in healing conditions like these as pharmaceutical drugs.

I recommend walking at least 30 minutes a day, and if you don't have the time or energy to walk for 30 minutes in a row then you can do your walking in shorter intervals. (You could walk for 15 minutes two times a day or for 10 minutes three times a day.)


Because we domesticated dogs, dog owners will take their dogs for walks to try to make up for the fact that they are no longer walking anywhere near as much as they were designed to, and now that we have come to rely so much on automobiles for transportation we also would benefit from adding some walking back into our life.

It is estimated that the human body is designed to take about 10,000 steps a day, which means that if you live to be 100 years old you should have taken enough steps in your lifetime to walk completely around the Earth 10 times! (Most cars would not be able to do that without breaking down, so for better reliability as well as better health why not use your feet instead of a car whenever possible?)


Regardless of whether you walk 1 mile, jog 1 mile, or run 1 mile you will be burning close to the same number of calories, but the faster you are going the more dangerous the exercise becomes. Both jogging and running can cause serious damage to your feet, ankles, knees, hips, and lower back over time if you aren't doing them with really good form (or if you have a lot of excess weight on you which puts increased pressure on your joints) but walking is very easy on the joints and is easily the safest form of physical exercise there is.

As far as speed goes, when you go for a walk it would be best if you were walking fast enough that your heart rate went up, but not so fast that you would have difficulty having a conversation with someone due to how much you are huffing and puffing. (A moderate pace is the speed that you should walk at if you want to arrive at "health" the fastest!)


Not only were we designed to walk, but we were designed to walk outdoors, and going on a "Nature Walk" is one of the most beneficial things that you can do for yourself. When walking through a forest you can't help but look around and focus on your environment and forget about all of the stressful things that have been bothering you such as work, unpaid bills, or relationship dramas. The sunlight, fresh air, and natural scenery, as well as the absence of traffic noises, city pollution, and other people can do miraculous things for your health. (Plus by walking more and driving less you will also be helping to preserve nature so that future generations can experience it's healing powers as well.)



Before getting into the amazing benefits of jumping on a trampoline (also known as "rebounding") I want to stress that a mini trampoline will give you the same health benefits that a large trampoline will, and if you don't have good balance and are worried about falling you can get a trampoline that comes with handle bars to hold onto while jumping. (I also strongly recommend that you get a trampoline that comes with a lifetime warranty because the inexpensive trampolines that you find at places like Wal-Mart are not built to last and will eventually start to break if you use them on a regular basis, (which could lead to injury) and the more that you weigh the quicker they will break.


If a person weighs 100 pounds and they glued a scale to their feet, the scale would say that they weighed "100 pounds" if they were standing still, but if they were jumping on a trampoline, the scale would say that they weighed "0 pounds" at the top of each jump when they are in the air and weightless, and then it would say that they weighed "300 pounds" each time that they came back down and landed on the trampoline, and it's at that moment when the scale says that they weigh 3 times more than normal that their muscles engage to make the next jump, so every cell in their body has to work 3 times harder than normal due to the fact that gravity is 3 times stronger than normal at that moment, and this force (known as "G Force") causes every cell in your body to get stronger.


We each have about 100,000,000,000,000 cells in our body (100 trillion) and like any other living creatures each of our cells will eat and create waste, and this cellular waste can build up in our bodies and cause problems.

Fortunately we also have a "Lymphatic System" which produces "Lymph Fluid", and the purpose of "Lymph Fluid" is basically to give each one of our cells a bath and to then transport the cellular waste that they have created out of the body.

But unlike our blood which has a heart that pumps and circulates it for us automatically, our lymphatic system has no actual pump and the only way that our lymph fluid will circulate throughout the body is if we move our body, so it is important to stay active and jumping on a trampoline has specifically been shown to be the most effective form of exercise for stimulating our lymphatic system.


We've all familiar with the expression "Jumping For Joy"", and just like young children enjoy jumping on their beds and astronauts enjoy doing somersaults when they are in space, jumping on a trampoline is a really fun way of experiencing weightlessness.

For me personally jumping on a trampoline is so much fun that once I start doing it I don't want to stop, and I think that it would be virtually impossible to jump on a trampoline and feel depressed at the same time. (Antidepressants are currently the most prescribed drug in America, but studies have shown that exercise is just as effective at reducing depression as the leading brands of antidepressants, and jumping on a trampoline is by far one of the funnest exercises that you can do.)



We all share a very intimate relationship with water. (Our bodies are mostly water, we spent the first 9 months of our existence in water, and although we can live a very long time without food we can not live for very long without water, so it should come as no surprise that spending time in water has a lot of health benefits.)

Swimming is a wonderful and very low-pact form of exercise, and it is especially good for people who have joint problems that prevent them from other forms of exercise because swimming puts no stress on the joints whatsoever.

I want to stress though that I only recommend swimming if it is in a natural body of water, and I don't recommend swimming in public swimming pools for the following reasons...


Even though you are immersed in water when you are swimming, when you get out of a public swimming pool your first instinct will probably be to take a shower or a bath, and this is because of all the chemicals that were in the water and that are now all over your body.

Public Swimming pools are usually loaded with chemical sanitizers such as "Chlorine" as well as PH balancing chemicals such as "Hydrochloric Acid", and these chemicals are so toxic that if you poured them into a fish tank it would kill the fish, and these chemicals have also been linked to many health problems in humans ranging from simple eye irritation to miscarriages in pregnant women.


There's an old Indian saying that says, "You can't point at the same river twice." and the meaning of this is that natural bodies of water such as rivers, lakes, and oceans are in constant motion and are therefore constantly changing and purifying themselves.

But in public swimming pools the water is stagnant and full of other people, so it's basically no different than being in a giant bathtub with a large group of people. (And surveys show that 1 in 5 adults "admit" to urinating while they are in public swimming pools.)

The reason that so many toxic chemicals are added to public swimming pools is because of how easy it is for germs, bacteria, parasites, pathogens, and viruses to spread from person to person in them, and no "Life Guard" can save you from these "Silent Killers".


Even if you find a public swimming pool that doesn't add any chemicals to their water and claims to be "chemical free", don't forget that the water used to fill the pool is "tap water". (Which is already a concoction of toxic chemicals to begin with.)

If you walk up to a public swimming pool and you can smell the chemicals and you can even see the chemicals in the "cloudy" water then please don't get in the pool. Yes, swimming is healthy, but swimming in a pool like that would be about as healthy as walking on a treadmill while smoking cigarettes.)



You may not remember this, but on the day you were born you were more physically flexible then the most advanced yoga teacher in the world, and as a baby you had a curiosity about life that would rival the greatest thinkers who have ever lived. But as you grew older your body slowly started to become stiff and inflexible and your mind slowly started to become set in it's ways and unyielding, and a regular yoga practice is the best way to help regain your flexibility and re-open your mind.

In the 76th verse of the "Tao Te Ching" it says that all life, including the trees and people are soft and flexible at birth and are hard and stiff at death, and therefore flexibility = life and stiffness = death.

One time I was planting baby trees and they were so young and flexible that I could have easily tied them into knots if I wanted to (and some people do this as an art form known as "Tree Shaping Art") but if you tried to do this to a tree when it is fully grown and mature it would break due to the fact that it has lost it's ability to bend, and I encourage you not to lose your ability to bend if you wish to survive the physical and mental challenges that can show up in life.

Although yoga is a great form of physical exercise, it is far more than that, and even if you start doing yoga because you simply want to lose weight or because you just want to be physically flexible enough to do the splits, I can assure you that if you are consistent with your yoga practice you will eventually realize that the real benefit of yoga is achieving spiritual bliss by realizing that you are one with everything in the universe...

I invite you to check out my yoga videos by clicking HERE



Any time that you do a natural movement (such as raising of your arms or squatting your legs) and you do it with the addition of added weight, not only will your muscles get stronger but so will your bone density and your metabolism, and keeping your body strong is one of the best ways to keep yourself out of a nursing home when you get older. (And for those who already are in a nursing home working out with weights would be the best way for you to regain your strength and your livelihood, because despite what you may have heard you are NEVER "too old" to start exercising.)

And for those of you who are "underweight" (or who think of yourself as "underweight" because you are a normal weight but you are also living in a society where the average person is at least 20 pounds overweight) the best way to gain "healthy weight" is to gain it in the form of muscle mass.

It takes time to build muscle, however, you can speed up your progress by following the same principles that construction workers use when they build a new building...

To build a new building (or muscle) you will need the following 3 things...

1. Labor (Workouts)
2. Materials (Wholesome Nutrition)
3. Time (Rest & Recovery Between Workouts)

But if you want to build a new building (or a new body) efficiently you will also need a "Blue Print" of the finished product that you want to create. (If you simply workout with the vague goal of "wanting to get in shape" it would be like if construction workers showed up to a work site with the goal of "wanting to build a building" but didn't have a clear vision in their minds of exactly what the finished building was going to look like.) Buildings can be built these days at incredible speeds because the people building them know exactly what their goal is down to the finest detail, so I encourage you to get very specific about your fitness goals so that you can figure out the most efficient strategy for achieving the specific results that you are wanting.

And most importantly, before you can build a new and improved building (or a new and improved body) the old one must be torn down first, and what this means is that all of the bad habits and disempowering beliefs that have been keeping you stuck where you are currently at must be demolished before major reconstruction can truly begin.

I also want to stress that lifting weights with proper form is so important for your safety and for getting the maximum results from weight training that I recommend that you become a life long student of "proper lifting form" by watching weight lifting videos on YouTube regularly. For example: If I am going to be working out my chest today I will watch a video or two of someone else doing lifting exercises that target the chest such as "bench presses" right before my workout to get motivated, as well as to learn. (I find that no matter how many years I lift weights I can still learn more about how to do it properly, and more importantly, sometimes I will get so focused on how much weight I am lifting and how many times I can lift it that I really need to be "reminded" of the correct way to perform the lifts that I am doing.



Try to imagine just how utterly useless something like a treadmill would have been to our ancient ancestors. In the past people didn't need gyms, barbells, or exercise programs, because physical exercise was involved in virtually everything that they did, but over the years we have invented "labor saving machines" that have reduced this physical labor down to almost nothing, and a great way to get in better shape is to simply start doing things the old fashioned way again...

We've all heard advice like this for years...

*** Take the stairs instead of the elevator.
*** Walk to places that are near by instead of driving to them.
*** Do yard work yourself rather than paying someone else to come and do it for you.


When I was a kid growing up in Ohio there was no electric heater in our house so in order to stay warm in the winter months we had to do "wood work" which involved cutting down dead trees, chopping them into logs that could be used as "fire wood" and then carrying the heavy logs and stacking them near our house. I would dread doing this because of how difficult it was and would always ask my dad, "Do we have to do wood work today?" and he would respond by saying, "No... You "get" to do wood work today." and it wasn't until later in life that I realized just how powerful a simple change in the way we look at things can also change our willingness and desire to them. (For some people just watching the training scene from one of the "Rocky" movies is enough to get them motivated to work out, and for me personally seeing "Rocky" doing "wood work" in "Rocky 4" actually made me want to do "wood work" and when I did it I would volunteer to be the one to pick up and carry the heaviest logs and I imagined that I was "Rocky" when I did it.)


I grew up in the 80's and back then one of the most common ways that parents would punish their kids would be by telling them that they canĀ“t go outside and play, but children today have become so overweight and non-active that telling them to go outside and play would probably seem like punishment to them.

Believe it or not, just having a dream about doing one of these activities can give you a workout! (I've had dreams before where I am running in a big race and right after I cross the finish line I wake up and my heart is pounding, I'm breathing heavy, and sometimes I'm even sweating. It may have just been a dream but my body didn't seem to know the difference in many respects, and I definitely burned more calories during a dream like that than if I had dreamed that I was sitting in the crowd and just watching the race.)