RiversZen Fitness: Move Well, Stay Healthy and Thrive
Support. Accountability. Encouragement. With simple daily movements, smart habits, and a little guidance, you can move and feel better than you did 20 years ago. www.movewellstayhealthy.com
Tue, April 08, 2025
Seated Upper Body Stretch and Tension Release
Dave leads a compact session of seated upper body stretches, targeting stress and tension for a quick boost of flexibility and calm. Get full access to Fit, Flexible & Thriving - Move Well, Stay Healthy at www.movewellstayhealthy.com/subscribe
Wed, April 02, 2025
Ultimate Upper Leg Stretch for Pain-Free Hips & Flexible Hamstrings (Quick & Easy!)
Struggling with tight legs or stiff hips? This simple yet powerful stretch will help you improve flexibility, relieve tension, and move with ease—no matter your age! * Loosen tight hamstrings * Open up your hips for better mobility * Reduce stiffness and improve circulation Just a few minutes a day can make a huge difference! Try this stretch and feel the results instantly. Don’t forget to subscribe for more pain-free movement tips and classes! Get full access to Fit, Flexible & Thriving - Move Well, Stay Healthy at www.movewellstayhealthy.com/subscribe
Thu, March 27, 2025
Warrior Flow Plug In, Power Up, and Ignite Your Strength!
Dave plugs you in with mindful moves, powers up a dynamic warrior flow, and fires up your strength and energy in this special 20-minute QuickFit boost. Get full access to Fit, Flexible & Thriving - Move Well, Stay Healthy at www.movewellstayhealthy.com/subscribe
Mon, March 24, 2025
Neck & Shoulder Pain Relief Class: Acupressure for Flexibility & Pain-Free Movement
Struggling with neck and shoulder pain? This guided acupressure class will help you release tension, improve flexibility, and move pain-free. Join me for simple, effective techniques you can use anytime to feel better fast! Get full access to Fit, Flexible & Thriving - Move Well, Stay Healthy at www.movewellstayhealthy.com/subscribe
Thu, March 20, 2025
QuickFit Gentle Move to Full Body Relaxation
Dave eases you through gentle movements into a guided full-body relaxation, delivering calm, flexibility, and a quick reset in a compact session. Get full access to Fit, Flexible & Thriving - Move Well, Stay Healthy at www.movewellstayhealthy.com/subscribe
Mon, March 17, 2025
MicroFix For Your Shoulders
MicroFix for your shoulders... Coregeous Ball against the wall pump for release and strength Get full access to Fit, Flexible & Thriving - Move Well, Stay Healthy at www.movewellstayhealthy.com/subscribe
Mon, March 17, 2025
QuickFit Reclined Shoulder Weight and Hip Stretch Bliss
Peggy leads a floor-based session, strengthening shoulders with light weights and opening hips with deep, reclined stretches for a compact boost to alignment, flexibility, and calm. Get full access to Fit, Flexible & Thriving - Move Well, Stay Healthy at www.movewellstayhealthy.com/subscribe
Sun, March 16, 2025
Get INSTANT RELIEF With SIMPLE And EFFECTIVE SEATED YOGA STRETCHES
Boost your day with QuickFit—short, powerful classes targeting strength, flexibility, or calm. Explore tons of free QuickFit sessions for all at MoveWellStayHealthy.com—just hop on a browser (not the app) and click the QuickFit tab up top! Get full access to RiversZen Fitness: Move Well, Stay Healthy and Thrive at www.movewellstayhealthy.com/subscribe
Thu, March 13, 2025
Neck and Spine Release
Tight neck or spine? Join Dave’s 10-minute Neck and Spine Release—simple moves keep you pain-free and mobile! Try it now. What’s your neck pain trick? #MoveBetter #HealthyAging Get full access to RiversZen Fitness: Move Well, Stay Healthy and Thrive at www.movewellstayhealthy.com/subscribe
Mon, March 10, 2025
Boost Your Balance, Stay Pain Free
Boost your balance, stay pain-free—join Peggy’s 14-minute warm-up and balance session! These simple moves keep you thriving—try it now. #MoveBetter #HealthyAging Get full access to RiversZen Fitness: Move Well, Stay Healthy and Thrive at www.movewellstayhealthy.com/subscribe
Thu, March 06, 2025
Release Tight Upper Body—14-Min Seated Floor Stretches.
This session eases tension and boosts flexibility with gentle stretches—prevents pain, improves range. Try it now! #StretchDaily #MoveBetter Get full access to RiversZen Fitness: Move Well, Stay Healthy and Thrive at www.movewellstayhealthy.com/subscribe
Tue, March 04, 2025
Build Strong, Flexible Shoulders with L-Closers!
Stiff or injury-prone? This session strengthens and flexes your shoulders through every move—prevents pain, boosts range. Try it now! #StretchDaily #MoveBetter Get full access to Fit, Flexible & Thriving - Move Well, Stay Healthy at www.movewellstayhealthy.com/subscribe
Thu, November 07, 2024
20, 30, 40 year olds - This ain't just for old folks...
RiversZen 5% Club isn’t just for senior citizens. That’s right—20, 30 and 40 year olds, I’m talking to you! I wish someone had whispered this in my ear when I was younger. If I had known, I would have started some simple daily practices. To receive new posts and support our work, consider becoming a free or paid subscriber. Trust me, I’d have avoided a lot of pain and health issues. Wouldn’t we all like to dodge those pesky problems? Life can be tough enough without the extra baggage! Now, you might be wondering, what exactly is the 5% Club? It’s about taking care of yourself early on. Getting into good habits now means a happier future. Imagine enjoying life without aches and pains! It’s like saving up for a sunny vacation instead of waiting until the last minute. Pro tip: start small! Even just five minutes a day can make a huge difference. Do some stretches, go for a quick walk, or even drink more water. Every little bit counts! And who knows? You might just find that you enjoy it. So, why wait? Join the 5% Club today and start taking care of your future self! You’ll thank yourself later! Let’s get moving and make healthy choices together! Your body will appreciate it—trust me! Cheers to a healthier you! Move well, stay healthy, be happy, find your purpose and live every day with passion. The 5% Club is a reader-supported publication. To receive new posts and support our work, consider becoming a free or paid subscriber. Get full access to RiversZen Fitness: Move Well, Stay Healthy and Thrive at www.movewellstayhealthy.com/subscribe
Tue, November 05, 2024
Are you tired of living with chronic pain?
Chronic Pain can feel like a heavy weight, dragging you down and limiting your happiness. But here’s some great news: contracted stretching could be your ticket to relief. Thousands have discovered how this technique can help ease their pain and improve their mobility. In fact in 2007 I discovered this amazing technique and saved myself from multiple surgeries! So, what is contracted stretching? It’s a simple yet effective method that involves stretching a muscle while it’s in a contracted state. Instead of just relaxing a muscle and then stretching it, you keep it engaged and tight. This technique enhances flexibility and helps release tension stored in the muscle. Here’s how it works: When you contract a muscle and then stretch it, you send a clear message to your brain. It signals that this muscle is ready to lengthen, resulting in a deeper and more effective and safer stretch. Let’s say you’re dealing with tight hamstrings. (Don’t we all???) To use contracted stretching, lie on your back and lift one leg straight up keeping the opposite leg long on the floor. Now, flex your foot and pull your toes towards you while keeping your hamstrings engaged. Now using either a strap or your hand behind your leg kick away making the muscles work as you lower the leg against that pressure At the bottom… Keep the muscles engaged and pull in against the resistance to a full deep stretch. Feel the difference? Repeat that 5 to 7 times to strengthen and stretch your central hamstrings. This method doesn’t just feel good; it can help release chronic tension and pain. Incorporating contracted stretching into your routine can transform how your body feels. Whether it’s tight shoulders, achy hips, or sore back muscles, this technique can help you regain your mobility and ease discomfort. So, why not give it a try? You have nothing to lose but the pain! Start with just a few minutes a day, and see how your body responds. Remember, relief is within your reach. Get started with contracted stretching and join the many who’ve found their path to pain-free living! Move well, stay healthy, be happy, find your purpose and live every day with passion. The 5% Club is a reader-supported publication. To receive new posts and support our work, consider becoming a free or paid subscriber. Get full access to RiversZen Fitness: Move Well, Stay Healthy and Thrive at www.movewellstayhealthy.com/subscribe
Mon, November 04, 2024
Good Posture Supercharges Your Immune System
Did you know that standing tall doesn’t just make you look confident—it can actually boost your immune system? It’s true. When your body is aligned the way it’s meant to be, you open up pathways that let things flow smoothly inside. And one of the biggest winners? Your lymphatic system. Think of it as your body’s own personal clean-up crew, fighting off viruses, bacteria, and other unwanted junk. Good posture keeps your lymph moving, helping that crew do its job like pros. Now, slouching, on the other hand, can slow things down. It’s like having a team ready to clean, but they’re stuck in traffic. Your immune system can’t work as well when your alignment is off. So, yes… good posture doesn’t just look good. It’s great for your health too! Want to test it out? Try this today: roll your shoulders back, lift your chest, and imagine a string pulling you up from the top of your head. Hold it for a minute. Feel the difference? It’s that simple. Little things like this, done daily, can keep you feeling strong and energized. Remember, stand tall, stay healthy, and give your body’s clean-up crew a clear path. Your immune system will thank you. Until we talk again, move well, stay healthy, be happy, find your purpose and live with passion. The 5% Club is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber. Get full access to RiversZen Fitness: Move Well, Stay Healthy and Thrive at www.movewellstayhealthy.com/subscribe
Sat, November 02, 2024
A Pescatarian's Carnivorous Cravings
I was not raised having a steady diet of fish. It was a rarity but always appreciated when it happened. I was raised on a farm with your basic meat and potatoes diet. I loved beef and poultry and just about any and all vegetables (except celery, try as I might, I never was able to enjoy it). Life goes on, I get older and find that many of the foods I enjoyed in my youth are no longer user-friendly. So, I no longer eat them. I find that if I eat a small portion occasionally, I am ok. As I found out earlier this week, the word occasionally is truly key. I had beef liver two days in a row. Truly a mistake. I recently listened to a podcast about the value of eating organ meat. I always enjoyed liver and onions (yes, it can really be a tasty meal) so decided to give it a try. You can no longer buy it from the butcher’s counter. It is in the frozen food section of the grocery store. Since it is frozen you need to prepare the whole package once it is thawed. I am the only one who likes it, so that means two days in a row of eating beef. Something I have not done in years. Suffice to say, day two was not a pleasant experience. I will not bore you with the details. It was hours of intense abdominal pain. It still feels like my stomach was forcibly removed, stomped upon, and put back in. Each day it feels a tad better, thank goodness. Lesson learned. For me, I will only eat meat once a month. We are all different and need to figure out our own path. We are going to be sharing a side of beef next month from a local farm who has been our neighbor for decades. We know it has been raised without all the questionable things that are fed to commercially raised cattle. I will try beef again when it arrives. There is a good chance it is not the beef but the additives that my body is rebelling against. I will keep you posted. Bottom line, listen to your body in your path to cleaning up your diet. At least for me, it is not worth the pain and suffering of eating foods which I know are reactive. There are lots of options. Do not hesitate to take notes in a journal to keep track of your food experience history. Till next time, Move Well, Stay Healthy, Be Happy and every day identify at least one thing for which you are grateful. The 5% Club is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber. Get full access to RiversZen Fitness: Move Well, Stay Healthy and Thrive at www.movewellstayhealthy.com/subscribe
Fri, November 01, 2024
Fit, Fun, and Feeling Young! Outlast the Rest
It’s your high school reunion, and everyone’s catching up, checking each other out, seeing who’s held up and who’s… well, maybe hasn’t. Want to be the last one standing at that party, looking like you just stepped out of the fountain of youth? It’s actually not as hard as it sounds. The secret? Stay fit. Eat right. And—maybe most importantly—keep that sense of humor alive. Think of it as the ultimate triple threat. Staying fit doesn’t mean running a marathon every week or lifting weights like a superhero. A little movement every day goes a long way. It could be walking, stretching, doing a few squats during commercials, or just busting out your best dance moves in the kitchen. Because really, who’s watching? Next, let’s talk about food. You don’t have to eat like a saint. Just keep it simple and whole, focusing on fresh, low-carb choices. Go for those colorful above ground veggies, meat, butter and eggs… and skip the processed stuff and sugar. Remember, red meat is your friend… unlike that bowl of pasta calling your name. Lastly, humor. Yep, laughing keeps you young! Seriously, studies back it up. And isn’t it more fun anyway? Laugh at yourself, laugh with others, and don’t take things too seriously. That easygoing attitude shows. You’ll be the one everyone’s drawn to, the one still standing and still grinning, no matter what life throws your way. So go ahead—let the others try and keep up. You’ve got this. And when you walk into that reunion, you’ll be the one everyone’s wondering about… and maybe a little jealous of. Because who doesn’t want to look and feel that good? Action step? Start today. Pick one thing—a walk, a healthy meal, or just a good laugh—and make it happen. Get ready to impress, because you’re just getting started! Until we talk again, move well, stay healthy, be happy, find your purpose and live every day with passion! The 5% Club is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber. Get full access to RiversZen Fitness: Move Well, Stay Healthy and Thrive at www.movewellstayhealthy.com/subscribe
Thu, October 31, 2024
Evening Mindful Movement
Ever find yourself lying in bed, staring at the ceiling, hoping sleep just magically arrives? Yeah, we’ve all been there. But here’s the truth—good sleep doesn’t start the second your head hits the pillow. It starts way before that. Let’s talk about setting yourself up for the best sleep possible with some mindful evening movement. You don’t need an intense workout or a fancy routine. What you need is to slow down. Give your body a gentle reminder that it’s time to chill. A few simple stretches, some deep breaths, and a little body awareness can work wonders to quiet your mind and prep your body for a restful night. Think of it as the “closing shift” for your day. Just like you wouldn’t leave your kitchen a mess (okay, maybe sometimes), you don’t want to leave your body all wound up before bed either. Start with something easy, like stretching your arms up, side to side, and feeling a nice lengthening through your body. Breathe in deep. Then, gently exhale out any tension you’ve picked up during the day. Focus on where you feel tight. Got a stiff neck? Roll it gently. Hips feel locked up? Do some gentle twists or hip circles. And hey, if you feel silly doing a few neck rolls and twists before bed, just remember, no one’s watching. This isn’t about doing “exercise.” It’s about feeling good. About sending a signal to your body that says, “Hey, it’s safe to relax now.” When you go to bed relaxed, sleep comes easier, and it’s deeper, too. Try this out tonight: Before bed, spend 5-10 minutes doing some gentle movements and breathing. Let your body unwind. Let your mind ease. Then crawl into bed, and notice the difference. Goodnight, sleep tight—no counting sheep required. Till we talk again, move well, stay healthy, be happy, find your purpose and live every day with passion. The 5% Club is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber. Get full access to RiversZen Fitness: Move Well, Stay Healthy and Thrive at www.movewellstayhealthy.com/subscribe
Tue, October 29, 2024
Why RiversZen Contracted Stretching Is More Effective Than Slow Eccentric Weight Lifting
If you’re familiar with weight lifting at all, you know that the strengthening phase of any exercise is the concentric movement—the part where you lift the weight. And the release? That’s called the eccentric movement. It’s when you lower the weight slowly, controlling the movement. Instead of a special stretching technique why not just focus on the eccentric phase of weight lifting? Seems like a solid plan, right? Well, here’s the thing. While the eccentric phase is important, it’s only part of the equation. When it comes to stretching muscles and building strength at the same time, you need something more. And the answer is simple—it takes twice the force to stretch a muscle as it does to build one. Yep, twice . That’s why a piece of equipment, no matter how fancy or expensive, could never duplicate the power of your body’s own resistance. Nothing compares to it! Think about it. When you contract a muscle while you stretch, you’re using your body’s natural resistance. This makes stretching not only more effective but also much more powerful than simply lifting weights. No machine, no tool can mimic that. The best tool you have is right here— your own body . So, why settle for half the benefit when you could have it all? Here’s something to try: The next time you’re doing a stretch, any stretch, focus on contracting the muscle as you go deeper into the stretch. Feel the difference. Now pull out of it making the muscle work the entire way. That’s your body working with you, not against you. Give it a shot today. Your body will thank you! Until we talk again move well, stay healthy, be happy, find your purpose and live every single day with passion. To receive new posts and support our work, consider becoming a free or paid subscriber. Get full access to RiversZen Fitness: Move Well, Stay Healthy and Thrive at www.movewellstayhealthy.com/subscribe
Mon, October 28, 2024
Contracted Stretching??? What In The World Is That?
You hear me talk about it all of the time… so let's talk about one of our favorite techniques: RiversZen Contracted Stretching . Sometimes we call it resistance stretching, but that seems to confuse folks. Most people think we’re talking about those stretchy resistance bands. Nope, that’s not it at all! Contracted Stretching is something different and very special. It’s all about contracting the muscle while you stretch. Sounds simple, right? But trust me, this little twist makes all the difference. This technique doesn’t just stretch your muscles, it builds strength and flexibility at the same time. It’s one of those great 2 for 1 deals. We’ve seen it work wonders for people of all ages. 85-year-old grandmas, great grandmas, have used it to regain ease of movement. Professional athletes have used it to improve their explosive power and totally up their game. And guess what? We’ve worked with both and seen the amazing results first hand! This isn’t just some new fad. We’ve been using Contracted Stretching since 2007, and let me tell you—it saved our aching bodies. Years of sports injuries, had us hurting pretty bad. Surgeries were in our future, but this technique turned everything around. It’s that powerful. Now here’s your challenge: Think of one area of your body that feels stiff or tight. Today, give Contracted Stretching a try. Start small. Focus on contracting the muscle as you stretch it. You might be surprised at how good it feels—and how quickly you start noticing a difference! Your body deserves to move with ease, no matter your age. So, why not start now? Need help? Watch for future installments where I’ll be posting videos where you can stretch with the oldie :-) Couldn’t resist, I put on a 50s playlist for class a couple of days ago and wanted to channel Richard Simmons… he used to call his classes Stretch to the Oldies. But my little slip up gave me a whole new saying… Stretch with the oldie to the oldies (I am 71 so chronologically I am an “official oldie”) With that until I talk to you next time may you move well, stay healthy, be happy, find your purpose and live with passion! To receive new posts and support our work, consider becoming a free or paid subscriber. Get full access to RiversZen Fitness: Move Well, Stay Healthy and Thrive at www.movewellstayhealthy.com/subscribe
Sat, October 26, 2024
Give Yourself Permission to Take the Time to Heal
Take the time it takes to heal, learn to relax, and retrain your brain to trust yourself, one step at a time. Those are not my words; but a sentence from a recent email I received talking about horse training. That statement is true regarding people as well. When we are working with students in class or during our one-on-one training sessions, it is important that the stress of the past be left behind. Some attend because they are accustomed to movement and find our methods helpful or nurturing or supportive of their overall mobility program. Others come because they are seeking a solution to whatever malady their body has been experiencing. Whatever the catalyst that may have led you to our studios or on-line to our website we know that it can be painful, physically, mentally or both. We know that you may feel responsible for the manner in which your body has failed you. Know that you are in a safe place and that we too had to realize there was no one size fits all method to healing our bodies. Each person’s healing process is unique. It took time to find the path, to accept the need for patience and allow the body and mind time to follow that path to the point we are at today. The process was life changing for us and we are living in bodies that feel way younger than they did 20 years ago. If you are looking for some guidance to help you make a similar life changing difference in your life, feel free to reach out info@riverszen.com. We are here to help. Move well, stay healthy, be happy. Live your life with passion. Bye Bye!! To receive new posts and support my work, consider becoming a free or paid subscriber. Get full access to RiversZen Fitness: Move Well, Stay Healthy and Thrive at www.movewellstayhealthy.com/subscribe
Thu, October 24, 2024
Our Biggest Health and Fitness Misstep
What was the number one mistake we made when fixing our health? For years, we allowed cheat meals. We thought it was no big deal. In fact our trainer recommended it for our mindset on track. But here’s the thing. It’s impossible to beat an addiction if you don’t cut it off completely. Cheat meals often turned into cheat days. Then cheat weekends. It was pure insanity… And before we knew it, we were back to square one. The truth is, you can't fully improve your health and fitness if you keep making exceptions. It turns out our trainer was wrong. Real change comes when you commit to long-term habits. We didn’t see real results until we embraced lifelong change. No more cheat meals. No more excuses. Just consistent effort every day. Think about it. Are you really ready to make a change? Then take that first step today. Leave the cheat meals behind. And embrace YOUR lifelong health and fitness. Until we talk next time move well, stay healthy, be happy, find your purpose and live every day with passion. To receive new posts and support our work, consider becoming a free or paid subscriber. 5PercentClub.substack.com Get full access to RiversZen Fitness: Move Well, Stay Healthy and Thrive at www.movewellstayhealthy.com/subscribe
Tue, October 22, 2024
Stop Emotional Eating by Talking to Yourself (Yes, Really!)
Think about it. Every time you reach for that bag of chips, ask yourself, “Is this food going to make me feel better tomorrow? Will this fuel my body, or just weigh me down?” That’s the key. Start talking to yourself. Out loud, if you have to. Every time temptation hits, remind yourself: “I want to be healthy. I won’t eat that.” It’s simple. It’s firm. It’s the voice you need to hear when your mind starts playing tricks on you. The more you practice this, the less effort it takes. What starts as a conversation becomes a habit. Suddenly, you’re not fighting with food. You’re making choices that support your goals. Remember, food is fuel and medicine. You wouldn’t dump junk in your car’s gas tank, so why would you do that to your body? Stay firm with yourself. Keep that conversation going until it becomes second nature. Give it a try right now. Get firm with your choices and watch how much easier it gets. Until next time move well, stay healthy, be happy, find your purpose and live every day with passion. To receive new posts and support our work, consider becoming a free or paid subscriber. at https://5percentclub.substack.com Get full access to RiversZen Fitness: Move Well, Stay Healthy and Thrive at www.movewellstayhealthy.com/subscribe
Mon, October 21, 2024
But Wait, There's More to a Happy Life than Eating Well and Moving
Sometimes I look at our feed and am amazed how most of our posts deal with the basics of creating a long, healthy, vibrant life. Food, movement, hydration, sleep, breath, stress reduction. But there is so much more… It’s about giving yourself the permission… or maybe it’s the grace to really enjoy your life. I observe that many people feel unworthy of happiness. They unconsciously resist it, often without realizing what they're doing. In fact sometimes, it seems, the hardest part about embracing a vibrant life is acknowledging that you're deserving of it. It's not just about sticking to a routine; it's about breaking mental barriers and realizing that joy is not a reward but a right. Think about the times you held back from laughing too loud or dancing like nobody’s watching. These are subtle ways we restrict our joy, convinced there is a cap on how much happiness one should express. We need to challenge that notion vigorously. Life is not just a checklist of healthy habits; it’s an expression of who we truly are, liberated and unapologetically vibrant. Taking a moment for yourself is not an act of selfishness but of necessity. It might mean saying “no” to extra responsibilities that drain you or taking that impromptu trip to feel the sun on your face. These are acts of self-preservation that ignite our inner happiness. When you start to see yourself as worthy of happiness, suddenly the small joys seem more significant. A walk in the park becomes a meditation, a quiet cup of tea transforms into a moment of serenity, and laughter shared with friends becomes a cherished symphony. Unknowingly, many of us carry the weight of unwarranted guilt for wanting more than just existence. But remember, giving yourself space to genuinely enjoy life is not a luxury; it’s a necessity. By doing so, you don't just live; you thrive. So, let’s make a pact, here and now, to dismantle the silent resistance within. Embrace the grace to live fully, to smile freely, and to bask in the simple, yet profound, pleasures of life. You are not only allowed to seek happiness—you are meant to embrace it fully and wholeheartedly. Move well, stay healthy, be happy, find your purpose and live with passion. Till we talk again… Dave To receive new posts and support our work, consider becoming a free or paid subscriber. https://5percentclub.substack.com Get full access to RiversZen Fitness: Move Well, Stay Healthy and Thrive at www.movewellstayhealthy.com/subscribe
Sat, October 19, 2024
What We Recommend You Eat to Fuel The 5% Lifestyle
The low-carb lifestyle is a game-changer. It’s one of the simplest and most powerful ways to transform your health, energy, and overall well-being. In fact, at RiversZen, we recommend a customized version for everyone Get full access to RiversZen Fitness: Move Well, Stay Healthy and Thrive at www.movewellstayhealthy.com/subscribe
Fri, October 18, 2024
Stress Less for a Longer, Healthier Life
Chronic stress can profoundly affect our physical and mental well-being, impacting everything from sleep patterns and energy levels to our immune system and overall happiness. Get full access to RiversZen Fitness: Move Well, Stay Healthy and Thrive at www.movewellstayhealthy.com/subscribe
Wed, October 16, 2024
The Misunderstood Hero of Hydration
Yesterday, Peggy wrote an article about hydration, and today, I have some additional information that you might find both interesting and important. As you know, proper hydration keeps your body functioning at its best. It boosts your energy, gives your skin a healthy glow, and supports overall health. But did you know that it's not just about drinking water? Getting that water into your cells is key to true hydration. When water doesn't reach your cells, it passes right through your body without providing the full benefits. We all know what that means, right? Yep, constant trips to the bathroom! And that doesn’t actually do you any good at all. So, what can you do to help your cells absorb that water? Minerals are essential for helping water absorb effectively into your cells and salt is one of the best minerals to help hydrate your cells. But there’s a problem… Regular table salt is heavily processed and often stripped of its minerals. It typically contains just two minerals: sodium and chloride. In contrast, high-quality salts like Celtic sea salt can contain over 80 different minerals and trace elements, including magnesium, potassium, and calcium . These minerals are crucial for maintaining the balance needed to absorb water into your cells efficiently. Using a mineral-rich salt such as Celtic sea salt can enhance hydration by helping improve electrolyte balance. This keeps your cells happy and hydrated, especially during physical activity when you lose water and electrolytes through sweat. To enhance your daily hydration, consider adding a high-quality salt to your food. Salt isn't the villain it's often made out to be. When used thoughtfully, mineral-rich salts like Celtic sea salt can actually support your body's hydration needs. Here’s a simple tip: add a pinch of Celtic sea salt to a glass of water each morning. This small change can make a big difference in how you feel by ensuring your body gets the hydration it needs. That’s it for today. May you move well, stay healthy, and be happy… stay hydrated to take care of yourself! To receive new posts and support my work, consider becoming a free or paid subscriber. Get full access to RiversZen Fitness: Move Well, Stay Healthy and Thrive at www.movewellstayhealthy.com/subscribe
Tue, October 15, 2024
Ever curious how much water is enough.
Ever curious how much water is enough? There are lots of different studies . . . from those that share only drinking when you are thirsty to those that get very specific about your body characteristics and the environment in which you find yourself. Get full access to RiversZen Fitness: Move Well, Stay Healthy and Thrive at www.movewellstayhealthy.com/subscribe
Mon, October 14, 2024
From Pain to Purpose, My Journey to Health and Happiness
In 2007, at 50 years old I was a mess. I needed seven surgeries, was in tons of pain, 90 pounds overweight, and a sky-high A1C of 14.7. Sick and miserable doesn't even begin to describe it. No surgeries, no meds, diabetes gone (A1C 5.8). My amazing wife and I own two fitness studios, helping others escape the "healthcare" treadmill. How'd we do it? Believe it or not, it was much simpler than you might think. We made a bold decision to ditch conventional wisdom—the kind that pushed me toward seven surgeries and a mountain of medications. Instead of accepting this grim future, we chose to take control of my (our) health. We shifted our focus to seek out natural ways to heal, rather than simply masking symptoms with medications, which often only cover up the problems without addressing the root causes. This journey started with research. We explored various alternative therapies and holistic approaches. We learned about nutrition, the body’s ability to heal itself, and the importance of lifestyle choices in our health. We became advocates for our own well-being, asking questions, challenging the norms, and discovering what truly resonates with us. This was about more than just avoiding surgery; it was about reclaiming my life. Every step we took was intentional, guided by a desire for genuine healing and lasting change. Instead of living on medications that would only prolong the cycle of illness, we embraced natural therapies, exercise, and a focus on mental well-being. This journey taught us that true wellness involves a multifaceted approach, integrating body, mind, and spirit. By prioritizing our health and seeking out what works for us, we found a way to thrive—simple but incredibly powerful. Rolfing was the first true game-changer in my journey to recovery. After just two sessions, my foot pain disappeared as if by magic! It was such a relief to finally find a solution that truly worked, especially after enduring so many other treatments that left me feeling frustrated and hopeless. This breakthrough opened my eyes to the power of alternative therapies and set the stage for my commitment to natural healing. Then came a flat-out miracle called "resistance stretching." At first, the idea seemed counterintuitive—stretching muscles while they're contracted? It didn’t make sense to me initially. But once I tried it, I realized it’s pure magic! This approach worked wonders, fixing my back pain, sciatica, shoulder, and knee issues without the need for surgery. My flexibility increased, and my overall movement and strength improved dramatically, giving me newfound confidence in my body’s capabilities. Diabetes? That terrifying 14.7 A1C was a wake-up call. I knew I needed a drastic change, so I decided to ditch the standard American Diabetes Association diet, which wasn’t working for me… (it a
Sat, October 12, 2024
It's Time to Get Real
Actually I’m not kidding about the following statement… In my dreams I want to grab them, shake them up, slap them silly and knock some sense into them. We’ve been at this for close to 15 years and the most frustrating thing about the mission we’ve been called to is that most people just won’t do what they need to do. Even though they LOVE to talk a good story. But I’m a nice guy so I don’t do that stuff. For years my nice guy persona has dominated my interaction with everyone. You confess that you screwed up and ate at McDonalds 12 times last week? Because of that you put all of the weight you lost back on and your blood sugar is now through the roof. In the past I might have said… That’s ok, just forgive yourself and start over. You can imagine how I would have perfered to handle that situation. So that is why we have recently started the 5% club. I’m not including Peggy here as these are my thoughts But she’s probably on board… Sort of. But she’s even way nicer than me. Way, way nicer. So most likely would tell me not to post this But… In my experience only about 5% of the people we work with will actually do what it takes. I want to put my efforts into those people who are ready to make positive changes. And more importantly, commit to actually doin’ it. I’ll still continue to help everyone I can. Because I know even small changes can make a huge difference for someone. But my real attention will be focused for those ready to make it happen. If you choose to be one of the 5% There is a good chance that sometimes you won’t like me very much But if you REALLY want to change you will appreciate the feedback. I remember when I was taking my Master Trainer Final Certification. Steve asked how a certain small muscle functioned and why I chose the stretch I was performing. I made some smart assed comment about that knowledge being worthless. I obviously was doing exactly what the client needed so what did it matter? Oops, some tough love came my way. He said, This is Level 5, You are applying to be a Certified Master Trainer, so let’s try that again. He was right. I did need to take it seriously and really know my stuff. So I was totally embarassed. I sucked it up, explained the action of the muscle as best I could and decided.. I would dedicate myself to constantly improve my skillset from that day forward. So when I tell you that you blew it and need to rethink what you did (or in some cases didn’t do) Don’t get upset. Stop, listen and make the changes necessary. Your health is too important. To play silly games. And keep kidding yourself. Hopefully that makes sense to you. The rewards of living that long, fi
Thu, October 10, 2024
A Simple Trick for Feeling Better
Ever feel like life's going a million miles an hour? I know I do sometimes! But guess what? You've got a superpower right under your nose. Yep, it's breathing! Let's explore how mindful breathing can help you chill out and feel amazing. First off, don't take your breath for granted. It's more than just what keeps us alive. When you pay attention to your breathing, it brings you right into the moment. It's like a reset button for your brain. Get started with these easy steps. Find a comfy spot to sit or lay down. Close your eyes if you feel like it. Now, take a deep breath in through your nose. Feel your tummy and chest rise. Hold it for a split second. Now, slowly breathe out through your mouth. Feel the tension melt away. Try it a few times. Feels good, right? The great part? You can do this anywhere! Waiting in line? Breathe. Stressed before a test? Breathe. Even while your toast is toasting, you can... breathe! Okay, you might get a few curious looks in public. But who cares? You’re on a mission to feel awesome! Here’s a fun challenge: every time you check your phone today, take three deep breaths. Easy, huh? You’ll feel calmer in no time. So next time life gets crazy, remember your secret weapon. Just breathe and make life a bit brighter, one breath at a time. Never miss an update, 5 Percent Club messages delivered directly to your inbox! Subscribe now for free. Get full access to RiversZen Fitness: Move Well, Stay Healthy and Thrive at www.movewellstayhealthy.com/subscribe
Wed, October 09, 2024
A Word of Caution about "Snack Attacks"
Last time, we chatted about Laughing Through Snack Attacks and Bouncing Back Stronger. Let me clear up something: it doesn’t mean snack attacks should become your new hobby! Remember, you are part of the 5% Club. That’s the elite group who do whatever it takes to live long, fit, and happy lives. Snack attacks? They don't quite fit into that plan, do they? Nope! We’ve got bigger and better goals. 99.9% of the time,we need to embrace a little bit of discomfort. Think of it as the good kind of pain, like getting up and going to class rather than sleeping in. Satisfaction in the Sacrifice! You know you ALWAYS feel better and are grateful that you got out of bed and did class, right? So next time you’re eyeing that snack, remind yourself of your bigger mission. To move well, stay healthy, be happy and live the 5% lifestyle. Here’s a fun, actionable tip: when a snack attack hits, drink a glass of water first. It's like pressing a pause button on that temptation. Get full access to RiversZen Fitness: Move Well, Stay Healthy and Thrive at www.movewellstayhealthy.com/subscribe
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