If you’re someone who has trouble finding time to fit in a workout, I’m going to show you how to get in shape with as little time as possible. And with just 10 minutes a day, you could take a five minute bike ride or walk to a location, use body weight exercises or find a pole and use your rubber bands to get a total body workout. The five minute ride gets you working out the second you leave your house, which eliminates a five minute, 10 minute, or 20 minute car ride to the gym and the ride back. Which can save you a total of 40 minutes in your day, to do what needs to get done with more energy and positivity from your workout.
So you’re eliminating 40 minutes of non exercise time there. You don’t even have to get changed if you don’t want to. Unless, you’re going to sweat, that may be something different. I have done exercises in jeans and a t-shirt many times if I am in a jam and need to get my blood pumping with a workout for 5 or 10 minutes to energize my day. Sometimes you can’t let simple things get in the way of you getting exercise. Like you don’t have workout clothes or you don’t have 40 minutes or an hour to go to the gym or else you may always find a reason not to work out.
So don’t let the workout clothes get in the way. Don’t let the drive to the gym get in the way. Don’t let the gym being too busy or crowded get in the way. Start with the five minute bike ride or walk. Pick a couple body weight exercises like squats, lunges, and push ups or attach rubber bands to a sign, fence, bench, or tree. I found a 15 MPH sign, so that means I can do 15 reps or 15 sets, or I can make up my own workout, but it helps to have fun and be creative along the way.
So, in very little time at all, I’ll show you how to do your total body. So you can start with the core.
Video transcription:
I’m just going to do one exercise of each body part. So with this, I’m going to do rotation and I’m not only going to be pulling with this side. I’m going to be pushing with this side. So my core is going to turn as one unit. Everything else is going to stay firm…Do both sides. I would only do all the exercises on one side just for the video, but because I’m a freak for balance and I’m afraid I won’t go back and do the other side, I’m going to do both sides here.
Next is a lateral bend, hold everything in with good form. I’m going to be pulling down with this side while also lengthening and in control on the other side, and I’m going to do both sides.
Good.
So there is rotation and lateral flexion. For a curl or sit up, start with your abs or mid section long and tall, pull in your core and control the entire movement down and control the entire movement back up as the abs lengthen until you are standing up straight again. Remember to control each and every muscle involved in every exercise you do, throughout the entire exercise.
That’s for the abs in the front,
Now let’s work the low back. Hold the rubber bands tight up by your chest, hold the biceps tight in a curl position to put tension on your low back with the rubber bands. Come forward about 45 degrees, bending at the hips, then come back up to standing straight and tall, don’t lean back. You always want to keep tension on the muscles you are using and you always want to protect the joints of your back.
While you’re here with the rubber bands in this position you can also do rear delts for posture. You can do bicep curls. You can do triceps…
You can do back/lat rows. You can do pull-ups. You can change the grip during these exercises to work diffent muscles.You can change the angles to work different parts of the muscle, like putting tension lower for the chest and higher for the shoulders. This can all happen from working different angles of the chest. You can do flys. For a lot of movements you can do a strength component for that muscle and a stretch component, from the same position you are in, to give the muscle what it needs to be a healthier muscle.
You can do a stretch for the chest and lengthen up tall. When you’re done that, as a nice way to stretch, you can turn and stretch the neck and the shoulder.
Do both sides.
Facing away from the rubber bands, fold forward, stretching the Hamstrings. Let the rubber bands pull you back, as your chest comes closer to the tops of you thighs.
With this stretch you can relax and breathe and the muscles will lengthen, you can stretch the shoulders in the opposite direction and stretch the neck.
Do both sides.
The point I’m trying to make is, if you just do something, you’ll find you’ll be able to find 10 minutes somewhere in your day to exercise and that energy will help you get more from each hour in your day. It is like that 10 minutes of exercise actually adds to the amount of things you can get done in a day. So in some weird way, in my crazy mind, I don’t have enough time not to work out each day. Not to mention that everything seems to go better when I start my day with exercise.
Yeah, so, work every body part once. One exercise for strength and then stretch to get the heart and the lungs pumping and to give your body what it needs to grow.
If you find that you don’t have time to work out, just find 10 minutes a day, get on your bike, take a walk, use some rubber bands. use body weight exercises, just do something for each body part, and get back to your day. That 10 minutes that you take to work out is going to make your entire day better.
If you like information like this, make sure you’re signed up at DrJohnFresh.com for my blog and you’ll receive health tips on how to stay healthy, younger, and fit.
The bottom line is don’t cheat yourself. Don’t give yourself excuses to not give your body what it needs to feel great. And you’ll find over time, your body will give you back much more than you’ve ever invested into it.
If you need help with anything, you can always leave a comment in the section below or email me at drjohnfresh@gmail.com.
My book, The Health Equation has tons of great information about getting and staying healthy, active, and young.
The Health Equation has The Health Equation book, Winning Moments and Health is practically Free all in that ONE book. Winning Moments is how you turn everything you do in a day that may be causing your body stress, breaking you down and taking withdrawals from your health account and learning how to turn those things into positive things that improve your health and deposit into your health account each day. So that book is available to you on Amazon. I’ll put the link below.
If you enjoy this type of information you can Sign Up for Our Blog and Share it with others. When you Sign up You will receive a FREE Video Series (4 Days to a Better Back), an additional Webinar (Simple Ways to Solve Neck and Back Problems), the first Chapter of My Book: The Health Equation, and you can also Request a FREE 15 Minute Call…ALL AT DRJOHNFRESH.COM
If you find yourself having trouble doing simple things at work or simple things at home or trouble getting back to the activities that you love once that season comes around again, and you find yourself feeling tight, injured, this is for you. You go out to play that game for the first time of the year. You go out to do that yard for the first time in a year, and you’re extremely sore beyond just muscle sore. That’s probably because your body hasn’t been trained functionally to be ready to do those activities. So functional training is going to be extremely important before you go out to do those activities, to make sure you’re ready to go out and enjoy those activities.
We’re all looking for the perfect workout, the perfect exercise program and the perfect exercise or stretch to help us feel better. But there’s thousands and thousands of exercises and thousands of thousands of stretches. So the important thing to know is there isn’t just necessarily one perfect exercise for everybody. There has to be something else that we take into account, and that has to be you.
So, number one, there’s basic exercises. Those are the exercises that work one body part in a specific way, in a controlled environment, like a bench press or a curl or a squat. Second there’s fundamental exercises, which are exercises that are based on the fundamental movements that we do like a squat or like a squat into arms over the head. Some type of movement that incorporates multiple characteristics of a movement, not just one in a controlled environment, but one that sort of is a basic movement that meets the fundamental needs of all other movements. Next is functional exercise and functional exercise is very important because functional exercise is actually an exercise that promotes the kind of lifestyle you live.
There are functional exercises for golfers, functional exercises for people who walk, functional exercises for people who do yard work, functional exercises for people who are afraid of falling, or if they fall, they’re afraid that they can’t get up. These are specific exercises designed to meet a functional need that you have in your life. Here’s the important thing to know about your body. Your body will not be strong or flexible in an area that you don’t train it in. So we can’t expect it to be everything we want it to be and do the jobs that we ask it to do without having any problems at all. Especially if we don’t ask our body to do that function or that type of movement for a year, that’s why so many people get hurt shoveling the snow or many people get hurt doing the yard work for the first time of the year or the second time of the year or these are also things like the first time of the year golfing.
Again, these are all things that we don’t do all year long or regularly. Our body has already moved those functions and moved those abilities to other areas of our life that we’re training in every day(consciously or unconsciously), because our body is like clay. It’s always working on and getting better at whatever we’re asking it to do. But when we don’t ask it to do something for a while, we don’t train it in that area, we don’t strengthen it in that area, we don’t create movement and flexibility in that area, and then we go to do that activity, we can be vulnerable to injury. It’s like we’re starting all over again, not from the very beginning, but we’re not starting from where we left off last year and we go right back to the activity at that level and our body isn’t prepared for it and it makes us vulnerable to injury.
So what we want to do is prepare our bodies and make them ready for the things we do in a way that allows for mobility of the joints, flexibility of the muscles, strengthening the muscles and balance, not only as a basic exercise, not only as a fundamental exercise that feeds most of our movements, but in a functional way, that specifically feeds our body with the movements and the type of movements that we need to perform and our body requires to do each specific task so we can enjoy living our life. Whether that be bike riding or playing tennis or playing pickleball or whatever it is, you can train your body specifically to be ready for those types of activities.
I tell people as much of the year as you can stay as functional as possible, but sometimes people’s years change. So, maybe a couple of weeks or a couple of months would even be better before golf season, start introducing those movements to your body again, before you add strengthening, before you add all this other stuff, just get your body used to going through those movements again, and from there, build it back up. So when you go out and play, you can play longer, you can play stronger, you can avoid injury, you can recover faster, and you can play again the next day. It makes your body ready for all the different activities you want to do.
So once again, there’s basic movements, there’s fundamental movements that feed most of the type of movements we do and there’s functional training. And we have to get to the level of functional training if we want our body to be ready and at its best to live the kind of life we enjoy living. Where we can avoid injury and get the most enjoyment out of the activities that we love to do. So here’s the formula for building functional movement. First determine the type of activities you like to do, or you can even determine the type of activities you need to do each day, like sitting a long time or shoveling at work or leaning over a lot at work, whatever it may be. You can use this in your work life and you can use it in your active life. When you’re outside of work, first determine the activities, then determine the basic muscles that you’re using for that activity. You could work those individually to make them strong, basic exercises, so they’re always ready to go. Second, look for fundamental movements that not only work those muscles, but work those muscles in combination with other muscles in a controlled way that builds up the fundamental muscles involved in that movement. Then third, functional training, is specifically doing the type of movements that exactly mimics the work or activity that you’re doing. You can work on form first by just moving your body, then maybe add light weight or a resistance band in time.
A great place to start is making sure you have good form, your core is contracted and moving your body, without any weights, like you’re moving it through peanut butter. In addition, find stretches that go along with the type of movements you’re doing to maintain flexibility, which is extremely important. If you’re always turning to one side and shortening on one side, make sure that you’re also strengthening and lengthening the other side to make sure you create balance. Strengthening and stretching both sides of your body will avoid too much stress from building up in any area day after day after day. It will give you a way to unwind stress before you feel it and to keep the tension low in the muscles so they can always stay healthy and ready for activity.
Once again, if you need help with any of these things, because it’s very hard to be specific and do one thing and have it be the exact thing that everybody needs, you can send me an email at drjohnfresh@gmail.com. In this blog, I’m trying to give you the formula to fish for health, instead of just feeding you the fish. So to make this specific for you, look at the components that make up the movements that you perform each day, and the movements of the activities you love to do each year. Create basic, fundamental, and functional exercises that will feed those movements.Start slow, working on form, muscle and core engagement. Utilize consistency and time for maximum results.
If you need help with anything, you can always leave a comment in the section below or email me at drjohnfresh@gmail.com. My book, The Health Equation has tons of great information about getting and staying healthy, active, and young. It is also very practical with things like how to sit, how to sleep, how to do all the things we all do in a day, how to set up your workstation, …including how to live in a functional way. This is very important, because all day long you can be promoting health in your body, while avoiding the things that cause your body to break down and that cause your body injury over time. When we can flip that around and take what you are already doing each day and prevent injury, but instead do those same things in a way that promotes health, then each day you can be getting healthier with the same activities you’re already doing before you even need to add any extra workouts to your day.
So the book is available to you The Health Equation (The Link is Below). You can also go to drjohnfresh.com and sign up for 4 Days to a Better Back Video series, and also get Simple Ways to Solve Neck and Back Problems, AND the first chapter of my book, The Health Equation (The Link is Below).
The Health Equation has The Health Equation book, Winning Moments and Health is practically Free all in that ONE book. Winning Moments is how you turn everything you do in a day that may be causing your body stress, breaking you down and taking withdrawals from your health account and learning how to turn those things into positive things that improve your health and deposit into your health account each day. So that book is available to you on Amazon. I’ll put the link below.
If you enjoy this type of information you can Sign Up for Our Blog and Share it with others. When you Sign up You will receive a FREE Video Series (4 Days to a Better Back), an additional Webinar (Simple Ways to Solve Neck and Back Problems), the first Chapter of My Book: The Health Equation, and you can also Request a FREE 15 Minute Call…ALL AT DRJOHNFRESH.COM
Retirement to me seems like some magical unicorn that’s way out there. I know we go to work each day to pay our bills and everything, but I think we all are trying to maybe save enough one day to be able to choose what we do with our days. And that term is called retirement. Anytime I see anybody that is retired, about to be retired, I’m just so happy for them because I know how much work, how much time, how many mornings they had to get up, how many nights they may have had to stay late. All the things that it takes to get through a career, to be able to one day say that I’m going to retire and retirement has a lot to do with, are you ready to retire? Not just physically. A lot of us are ready to retire physically a lot sooner than we are in other areas.
But mostly we are concerned about our finances. You know, how many years to make how much money to have what we need to live on. And for many people, you know, that’s scary because a lot of times they can outlive their finances. And many times it’s poor health that causes them to outlive their finances quickly because medical costs can be so costly.We know that health problems are the number one cause of bankruptcy and the number one cause of people losing their money anytime during her life. And especially during retirement, if they have health concerns.So, which leads me to the question, what happens if you outlive your health account? So just like our bank account, our health account works the same way. You’re either making deposits or withdrawals with practically everything you do in a day. However, when we start off as babies and young kids, we start off with so much health that there’s a ton in the account and we can withdraw for a long time before we really noticed the balance getting low.
But in reality, we don’t want to do that at all. We want to continue to fill up the account as much as we can, because the more we put in it, the longer or better you last, the younger you’ll feel and the better the parts will work. The more active we’ll be able to be and the less suffering we’ll experience. And we’ll be able to do that longer and throughout our lifetime so that we can not only enjoy the years we’re living now, but we can enjoy all the years that we have available to us. And we do that by making sure we have a full health account that has plenty in it to last us a lifetime. So let’s take a look at the health account, very simply everything you do. And we’re just going to give it a score for conversation purposes, how you sleep eight hours either goes into your account as a positive, you get rest, your healing and repairing, or a negative, if you’re sleeping in pain, uncomfortable, not getting rest, and stressed each day.
You have all sorts of little things within that. How many hours you sleep, if you’re anxious or you’re relaxed, do you have a mattress that’s comfortable or uncomfortable? Is your pillow comfortable, uncomfortable? All these little things are pluses and minuses in your health account. Now these things you don’t notice right out of the gate, you don’t notice maybe on day one or day five or week five, but put 5, 10, 15 years on top of it or put an injury on top of it. And all the sudden these areas become more vulnerable and easier to see, but whether you can see them or not, or whether you can feel them or not, be assured that these things are either adding to your account or subtracting from your account.
It’s a very simple process. You can’t go by how you feel, feeling will be the last thing that happens. You are unhealthy before you feel unhealthy. And you’ll be healthy before you feel healthy, how you feel never leads the way. So all of these different categories, if you can live based off of seeing them as more of a deposit into your health or a withdrawal, and believe me, you don’t have to carry a calculator and do all these different things. However, your body is calculating these things and is using a calculator. But, you don’t necessarily need to do that. Just try to win more moments, like, let’s just take this top category of sleep for one second. Let’s just say for conversation purposes, one night sleep would be, plus two in one day, over a week, that would be a plus 14, over a year that would be a plus 728.
And over a decade, that would be 7,280, just on sleep alone. The same is true in the negative column, adding all the way up to 7,280 negative points. Now, we obviously know that there’s ups and downs, but this is for conversation purposes, just to get you to start thinking about things. It is so important to win all these moments in your life for two reasons. One, you reduce the stress that they cause, that causes negative problems, negative column, and negative points. In addition to that, if you learn how to do them the right way, the things you’re already doing in a day, you can actually turn those things and have them promote health. So you’re not only not getting the negative number, you’re turning them into a positive number and you see that not only does positive grow over time, it becomes exponential as time continues to go on it multiplies, it adds onto each other and gives you better and better health benefits.
The longer more consistent, and more time you have a good habit, not to mention the fact that we talked about right here, you’re taking something that was negative and now making a positive, gives you a 14,000+ point difference. So let’s just go down the line, when you’re awake. When you wake up, are you stretching? Are you running out the door? Do you drink water or do you drink sugary drinks? Do you do vitamins or you don’t do vitamins? Do you handle things well or are you very stressed? Do you leave the house and give yourself plenty of time to be on time? Are you always running late? When you go to bed, did you stretch and reduce the stress from your day before you went to bed? So your sleep would be better. Or did you just go home, watch TV, stress out even more and then go to sleep and have your mind race and your body tight and then have a bad night’s sleep that multiplies together in the wrong direction.
So remember, all the 7,000 points, was only the sleep column. These are all the different decisions we’re making, and we want to get as many deposits into the account as possible, work and home. Are we doing it in good posture? We doing it in good shoes? Are we doing it in a good chair? How’s our workstation set up? Are we doing things with good form? When we get home, do we leave work at work? Do we leave homeschooling at school time? Are we doing body restoration and repair? Are we doing recovery? How are we doing with relationships? So all of these things are adding and subtracting to our health. And what I want to just say very, very, very, very, very, very clearly is that this not only has an incredible impact on the day you’re living today, and over a week will have an amazing impact on the next week, and have an incredible impact on the next month, and have an outstanding impact on the next year, and have a mindblowing impact over the next decade.
But when you need that health and when you need it in that account and you’re living your life, and maybe you’re not able to put as much into the account, as you used to, you’re not able to exercise as much or whatever the case may be, that stops you from really depositing all that you need into the account. And you may start to get into some days where you spend more than you’re putting into the account. You’re going to want as much in that account as possible to be able to write any check you need to write throughout your entire lifetime. It’ll save your finances. It’ll save your retirement plans. It’ll give you the ability to be active. It’ll reduce your suffering. And if you have enough health in the account, you’ll be able to enjoy every year of your life to the best of your ability.
And that’s the best thing you could do for yourself. So don’t wait, teach it to your kids. There is no reason for them to get arthritis in their twenties, thirties, and forties, before they learn about taking care of their back and spine and joints. There’s no reason for them to suffer because kids are very resilient and can bounce back from anything. There’s no reason for their health to get bad before you lift it back up and teach them how to have good health. Again, don’t let them waste those years of depositing into their health. Don’t waste any year depositing into your health for your health to be the best it can be every single year and throughout a lifetime. You have to have the solid habits that feed the roots of health that produce the fruits of good health for being active and feeling good. You can’t just get that from doing nothing.
You can feel a certain way and you can be active for so long, but you will never be at your best if you’re not feeding your body the things that allow it to produce health and by winning moments, reducing stress and turning those moments into moments that produce health. So that is my encouragement to you. I know that we may have some fear of how our finances are going to last us a lifetime, but the best chance that they’ll last you a lifetime is being healthy enough to work and earn money. The best chance that’ll be for them to last you a lifetime is for you to be healthy. So you don’t have to spend all your money on your health and the added incredible most amazing bonus of them all is you’re going to have the health you want to enjoy a great life.
Do not wait. This is very serious. Keep investing, make sure you add to your health account each and every day. All right, love you. Keep it going, keep doing it. Don’t mean to talk at you, talking to you. I’m working on this myself. It’s just too obvious. It’s too right here. And it’s too apparent to ignore it or not talk about it or consider it. We have too much control over our health that we give away. We don’t want to be talking about that’s what happens when you get older and all these other things that we don’t control. We want to do what we do control and we can control, investing in our health and if it’s worth it to us and we take the time and have the discipline to do it, the rewards are amazing.
If you need help with any of the things we talked about, you could find it in my book, The Health Equation, The Health Equation has The Health Equation book, Winning Moments and Health is practically Free in that ONE book. Winning Moments is how you turn everything you do in a day that may be causing your body stress, breaking you down and taking withdrawals from your account and learning how to turn those things into positive things that improve your health and deposit into your account each day. So that book is available to you on Amazon. I’ll put the link below.
Please Sign Up for Our Blog and Share it with others. When you Sign up You will receive a FREE Video Series (4 Days to a Better Back), an additional Webinar (Simple Ways to Solve Neck and Back Problems), the first Chapter of My Book: The Health Equation, and you can also Request a FREE 15 Minute Call…ALL AT DRJOHNFRESH.COM
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(1min 38sec) Side Stretches are just as important as Hamstring Stretches
(2min 19sec) Little Stretches can get BIG RESULTS
(3min 10sec) Limit Pain, Suffering, Feeling Old…with Better Health
(7min 38sec) Great Stretch for People who Sit or Drive
(9min 20sec) The Secret to a Deeper Stretch
(11min 4sec) How to UNROUND Shoulders and Improve Posture
(12min 3sec) Lengthen Spine, Stretch Stomach, and Improve Digestion
Please Sign Up for Our Blog and Share it with others. When you Sign up You will receive a FREE Video Series (4 Days to a Better Back), an additional Webinar (Simple Ways to Solve Neck and Back Problems), the first Chapter of My Book: The Health Equation, and you can also Request a FREE 15 Minute Call…ALL AT DRJOHNFRESH.COM
Text from Video…Today, we’re going to go over 4 reasons why I’m one of the most qualified people to help you with your neck and back pain. These reasons are going to explain how I know how you feel, why I know how you feel, what I’ve done about it, what I’ve done for thousands of people and what I can help you do about it to feel better and not only get back to your life, but live your best life. I’m also going to give you three ways that I can help you. They’re all simple, easy. And if you apply any of them, you’ll be back on the road to better health, feeling better and living a more active life.
So here we go. Reason. Number one,
When I was growing up, I was a fitness fanatic. My mom exercised, my dad exercised. My mom still works out every morning. My dad plays basketball four days a week and still works out three days a week. Even now, even today. And I started exercising with my mom. I would go to aerobics with my mom. I would run with my dad, play basketball with my dad. I would play sports with my friends. Wasn’t too good at too many sports. I enjoyed basketball, but once I started exercising to get stronger for sports, I started really enjoying exercise and I was exercising and getting stronger and stronger and stronger and working out. I thought because I had muscles and because I was in shape and because I could run forever that I was healthy and doing everything I could for my health. What I didn’t realize is underneath all of that there’s a spine that all my muscles go on top of. And I had no idea how to take care of that. I didn’t have flexibility and I didn’t have spine health. So while I was doing all my activity, I wasn’t only irritating my spine, but because my spine was stuck or out of alignment, I was actually wearing it out faster with all the activity I was doing. So I know how you feel because I was in severe pain for a whole year. I had to stop doing everything in my life. All my activity stopped. All my exercise stopped and my pain caused me to just sit there and not even be able to take a walk or exercise or breathe or cough or sneeze without being in excruciating pain. That excruciating pain taught me how to do everything, how to lift, how to brush my teeth, not lift weights, but just lift myself up out of a chair or lift a plate to put it on a table.
So it was excruciating, excruciating pain that I was living with for that entire year. And it’s all those things that I learned while I was in pain that I help people with today while they’re in pain, trying to get back on track. But let’s get back to the story. How I know how you feel is because I was in severe pain, not only once, but for two major, major episodes in my life. Why I know that is because I was destroying my spine and didn’t realize it. And for a lot of people that come in, that is the same reason why they are in pain. They feel good their whole life, they just leaned over to do something, and all of a sudden they have excruciating pain. For other people it may be little by little, a tightness here, a tightness there, it gets better for a week or two, but then the pain comes back and it gets worse and worse sometimes with very, very bad episodes. And that why, may be the same why for you.
Your joints could be out of alignment. A joint could be stuck from traumas you had earlier on. And instead of all your activity going towards your body being healthier, it’s going towards your spine, actually degenerating or the disc degenerating. Or just joints producing enough irritation to irritate the nerve, to stop your life. We know what that nerve pain is like, whether it be in one area or whether it be going down your leg or down your arm. So the reason I know how you feel and why you feel that way is because I was in excruciating pain for a year. And the reason why was because I was destroying my spine, which is the case for many people, which makes me very qualified to understand how and why you feel, how you do.
I relied on everything I already knew to try to get better. I relied on exercising. I relied on strengthening the core. I relied on flexibility. I relied on the exercises that made me strong in the first place. I thought if I could just get back to them and make my back strong, it would get better, but it kept getting worse. And it got so bad that in my twenties, right around 25, I actually went and had spine surgery. The surgery was great. I felt a pressure come off immediately. I remember walking around the next morning. It felt like I was punched 50 times in the back. It was sore and tender, like a big bruise, but the pain wasn’t into my back and into the back of the leg anymore. So I started to walk around a little bit and I had some hope, but as I got back to my life, the thing I realized was the surgery cut away the damage, but it didn’t teach me how to restore alignment, keep my back healthy and get it healthy, so that the way I was living my life, wasn’t continuing to destroy my spine anymore.
But because I didn’t know that the spine surgery only cut away the damage, but without knowing how to restore health and keep my back healthy, the pain came back within two years. And that happens for so many people when they get the surgery done, they think that takes care of the back problem. It took care of the damage, but it didn’t restore health or stop the problem that caused the damage in the first place. And as a result for many people, I think the number is 80% of the people within five years, the pain comes back. Fortunately, at that point I had gotten to chiropractic school where I learned how to add joint health, spine health posture, and alignment to my fitness routine. So I had the exercise part. I got to chiropractic school, learned the spine part and started to add the flexibility part and as a result of being there, brought me to point number 4, point number 4 is for over 20 years, I’ve been using what I’ve learned from my fitness routine, from chiropractic school, from flexibility, from taking yoga, from using foam rollers, trigger sticks, and therapy, spinal hygiene, every morning exercises to promote spine and core health and posture and protecting my spine to create the greatest pathway possible for my brain and nerves to go through to get to my body.
Not only so that I don’t have to experience pain anymore, but so that the most health and life possible gets from my brain to my body and that the messages from my body can get to my brain so that I am working at my highest level. Healing and repairing my body at all times happens through my nervous system. And obviously there’s providing the nourishment to it that helps the nervous system do everything that it does…And the nervous system does do everything. Seeing, hearing, taste, digesting food, moving the arms, moving the legs and the smoke alarm that’s in place to protect that system is tightness and pain. The smoke alarm doesn’t go off when that pathway stays clear. So getting my spine as healthy as possible, the muscles as healthy as possible and my body as flexible as possible has been something I’ve been working on for 20 years. And every year as I get a new version of my body, a healthier version of my body, I’ve been more active than I’ve been each and every year since I started putting all these things together, I don’t just do this for myself. I do it for other people all day long, hundreds and hundreds of people, maybe even thousands of people at this point have been getting their health back to their back and neck. And as a result, making a clear path for the nerves to get to the body, taking the pain away because there’s no more irritation to the nervous system, but even better producing better healing and repair so that the body can regenerate the damage that we’re causing it all the time at the greatest rate possible. Because it’s not just the fact that our body’s going to break down. It’s also its ability to heal and repair.
When you talk about a tire on a car, if the alignment’s off, the faster you drive, the faster the tire is going to wear down. And if you get the alignment back, that tire is still going to start at the spot that it’s at. Our body’s a little different. We may have some things we need to deal with, if we let damage go too long. However, if our body’s healing and repairing, and when we find a way to restore alignment and muscle health and posture, all of a sudden, not only does that damage start to diminish, because now our body’s working properly, and the things that we’re doing that we’re making it weak can now be making it strong again, but over time and with consistency, our body has the ability to heal and repair and restore whatever health it’s capable of restoring. So keeping the body in that state is very, very important. So with that, over those years, I have a book. It’s called The Health Equation. It started out with my 1st book Winning Moments, which is a book that shows us how all our daily habits can be used for better health instead of to break us down.
It’s broken down to hours in a day, 0 to 10 hours and so on…, how to get up, how to do a morning routine, how to put your shoes on, how to get in and out of the shower, how to put a wallet in your pocket, so it doesn’t throw off your hips, designing your workplace, designing your home, how to finish your day strong and unwind, de-stress that you had built up from the day. Home remedies, all these different things are just chapters. Then the next book is Health is practically Free. Don’t wait until it costs you everything. Chapter on how life and health works, how the nervous system works, how it heals and repairs, your body, how to maximize that, the things you need to take in…water, air, and food to make sure you’re feeding the nervous system and your body, the things that promote health, like how to have movement in your life, movement is the number one fuel source for the brain. It keeps your joint healthier and body healthy, IF you have alignment, and if you’re doing it properly. How to get rest, positivity and all the foundations of health,
The Health Equation puts all these things together at the very beginning of the book and shows us the power of daily habits, normal versus advanced aging. How does health become as important as we say, it is how the health equation works, how to make less stress in your life and promote more healing so that you get well faster, stay well longer and enjoy your health for your entire lifetime. How to get from where you are to where you want to go, Dr. You and foundational principles, how to keep health simple.
I also wanted to talk about 3 Ways I could help you right now.
One of them, you can go to my blog at DrJohnFresh.com, sign up for the blog and you will get a free 4 days to a better back webinars series. You will also get simple ways to solve neck and back problems. A chapter that’s a sample chapter from my health equation book, and you will get updated on blogs, as I release them. All things health, how to stay younger, how to feel younger and you do that by getting healthy and staying healthy. That’s the best way to always feel as young as you’re able to feel and be as active as your body is capable of being not only now, but throughout your entire life.
Number two, there’s also an opportunity where you can have a free 15 minute call with me. In that call, we’ll go over where you’re at, where you want to go and what next steps can you do to get there? That’s available for you on my website at DrJohnFresh.com, click any of the buttons that say, schedule a free call.
Third, you’re welcome to order The Health Equation book on Amazon, type in The Health Equation Dr. John Fresh, the book will come up and you can order it right to your house. It has everything you need, the complete manual of over 20 years of how fitness, health, spine health, rest, positivity, and all the other things in the book that promote health, healing, and a better life.These concepts that are time proven over thousands of years with thousands of people and will take you from where you are to where you want to go. They’re the foundational principles of how health works. It doesn’t matter what age you are, what stage you are in life, or what you’re going through. These are principles that always produce better health. AGlass of water will always produce better health, no matter who you are or where you are in life, movement in any way, shape or form, depending on where you are at in your life is going to promote better health. Positivity will promote better health, better nerve flow will promote better health…and this book will show you how to do all those things. And also I’ll always be available to email me any questions you have.
So that’s a little bit about my story. That’s a little bit about why I feel I am very qualified to be a person that can help you get from where you are, to where you want to go to feel younger, to live an active life, to keep your parts as healthy as possible. So you can enjoy your health now and throughout your entire life, teach those things to your kids and pass on a legacy of health that will last generations.
Please Sign Up for Our Blog and Share it with others. When you Sign up You will receive a FREE Video Series (4 Days to a Better Back), an additional Webinar (Simple Ways to Solve Neck and Back Problems), the first Chapter of My Book: The Health Equation, and you can also Request a FREE 15 Minute Call…ALL AT DRJOHNFRESH.COM
Text from Video…Today, we’re going to talk about two key things that you need to do to have April showers turn into the type of May flowers that you want in your life. And they are soil and seed. And as we talk about these, we’re talking about life. There’s things that you’re going to plant. They’re either going to be intentional or unintentional, there’s soil that you’re going to put it in, which is either going to be good or bad. Both of these things are your choice and what they are, the type of seeds and the type of soil in the end, over time, through all the different things that happen, the rain, the sun, the good days, the bad days, there is going to be a flower or fruit, a garden that’s going to be produced.And I want to make sure that you have everything that you need to have that garden be what you expect it to be and what you hope it to be, because it doesn’t happen randomly or by accident.
It happens either by choosing and even with not choosing that, that garden is going to turn out with exactly what you planted and exactly the type of soil that you put it in. But here’s the good news with being intentional and making sure you’re choosing the seeds of what you want, whether that be good, health, bad health, happiness, sadness, patience, kindness, frustration, anger, positivity, negativity, whatever seeds we’re putting in and whatever soil we put that in, which is consistency, habits, time, and those things that promote what those seeds will end up doing will determine how fast they grow, how strong they grow and how much nourishment they have in them. Not only to become a great aspect and area and pillar in our life, but also its ability to nourish our life and to nourish others. So I’m not necessarily going to define what those things are for you, but I’m going to let you know that you are putting something in the ground that will become showered by April and will become a flower in may.
So let’s talk about soil. When you look at the grand Canyon, you think water made that happen because we can put water in a hose. We can put water in our pipes. We can have water pour into a glass. We could turn it into any shape we want to, we could splash around in it. We can drink it. But the one thing that we know is when water decides to take over, it could do whatever it wants. If you could see in the back, you see that it’s high tide, that water can go wherever it wants to go and do whatever it wants to do. But even though it shapes around other things, it’s still can change the shape of things. So water, for example, in the grand Canyon, wasn’t that I could pour a bottle of water on a rock and have a rock change, but that water moving with consistency and with time and in a certain direction can move rock.
Water can reshape rock, can eat away at rock and can change the landscape. Even though we think water is going along with the landscape of the land, it’s actually the water that is changing the landscape of the land. So that’s how soil works. It’s consistency and time and habits that actually shape the course of things.
Next, let’s take a look at seed. What kind of seeds are we putting in the ground? When you see a seed develop, it has everything inside of it and everything it needs to become the full version of that thing. So even though we see an acorn, inside is an Oak tree. And even though we see an Apple seed inside of that seed is a whole apple tree, that produces apples. So it already has everything it needs. It just has to be put in the right soil, the soil and the seed both need each other to become something great.
The soil produces, whatever you put in it. If you put an Apple seed in it, the soil will produce an Apple tree. So the soil will produce whatever seed you put in it because the soil is habits, consistency and time. So here’s a good formula to make sure that you have good soil and seed in your life. First for the soil, set aside some time to create good habits, that kind of habits that you want. Make sure they’re the habits that promote the fruit in your life that you’re looking for. Be consistent with it, pick out a certain number of days that you’re going to do it each week and a set amount of time and plan on sticking to that for weeks and months and even years at a time. And you’ll see that expressed in better health, better finances… in any way you wish it to.
Next, the type of seed, reverse engineer the seed that you want, if you want an Apple, the best way to do it is to go to the Apple, get the seed and plant that into the ground. It’s reverse engineering 101 is nature. And over time, those little pieces ultimately grow into the finished product because built in them is everything that it needs to be the full version of what you’re trying to accomplish. In an Apple seed is an Apple tree and is apples.So the little things that you do each day already inherently have built in them, the great results that you’re looking for.So have good soil, have good seed and enjoy a wonderful harvest days from now weeks from now, months from now and years from now, that will last you a lifetime.
Please Sign Up for Our Blog and Share it with others. When you Sign up You will receive a FREE Video Series (4 Days to a Better Back), an additional Webinar (Simple Ways to Solve Neck and Back Problems), the first Chapter of My Book: The Health Equation, and you can also Request a FREE 15 Minute Call…ALL AT DRJOHNFRESH.COM
Water is the best thing for you, from the beginning of time, until the end of time. There is no other fluid that will take the place of water because of what it does for us and what it does for our health. There are many places where life and health depends on getting clean water to people. However, for many of us, we turn on the shower, we have the water running when we brush our teeth, somebody is running the sink downstairs, the dishwasher’s going, and the clothes are in the washer. The water’s flowing through the house, the gardens getting watered, water, water everywhere. However, just because we have water available, and maybe we’re not as responsible as we should be with it, that does not change how valuable and important water is.
are just a couple of the benefits of water. and today we’re going to go over how water works in the body. So here we go. The first thing that’s most important for us to realize is that water is health and life to our body. We’re mostly made up of water, just like the earth is mostly made up of water. Probably not a coincidence. So let’s first go over how water affects muscles. Many people know that if you don’t drink water, you get cramps. So let’s show how muscles work do you want to be yellow?
So it stretches and bounces and stretching and bouncing muscles are healthy muscles. Okay. So now when you pull on this one, don’t reach the ends pull from halfway. So here and here, now, just pull there. Now does that stretch as far? It’s a little tighter. It’s not like it stretches when you have a nice long muscle, right? So when we don’t drink water and we don’t hydrate things shrink just like when you dehydrate something, things shrink. So when they’re long and there’s fluid in them, they’re stretchy. When muscles dehydrate, they’re less elastic, less long. They’re a lot tighter, a lot more chance for cramping, a lot more build up of toxins because it doesn’t have the stretchy motion to get the healthy water into the muscle and get the waste out of the muscle. So when there’s these little short movements, all that toxins builds up in the muscles, which could be muscle spasms, cramps, cramps at night, all could be because of dehydration. So look, we have a tight muscle here. Go ahead and pour some water on this. Watch how this works. You have an unhealthy muscle that’s really tight, put a little more water on it.
And a little more and water and stretching makes the muscle long and strong and healthy again. So, health can come in, waste can go out and water is the thing that cleans the muscle out, and also the thing that allows the muscle to be flexible and lengthened…so you could have healthy muscles. So that is way water helps muscles.
Do you want to do discs next? All right. So we’ve got the spine and your discs, right? Discs are like sponges. This is the dry sponge that is hard and brittle just like a disc when it doesn’t have water in it. The nerves can get irritated by the discs, bones, and inflammation from toxins that build up in the disc. Especially, when there’s limited movement in the joint or not enough fluid going in and out of the disc to clean out the joint and the disc. Because of that lack of movement and fluid the toxins build up and cause the disc and joint to dehydrate, become arthritic, and degenerate over time.
So the harder the sponge or disc gets, the longer it takes to get it hydrated again. Also, the more you need to keep squeezing the water to get it down deeper into the sponge. Why don’t we pour a little on top? It’s only halfway in water. What would happen if we soaked it in water and submerged it in water and it got to live in water all the time? You feel it starting to get softer under the water when you push down. A little. So the water is on the outside, but it hasn’t made it into the inside of the sponge yet. So we’ve got to keep the sponge moving while it is surrounded by plenty of water. Just like how we need to drink plenty of water and make sure our joints are moving to pump that water into our discs and the wastes out. As we move our body, water goes deeper and deeper into the joints and discs.
Okay. So while Makenzie is softening the discs in the water, another thing we can talk about is detoxification. Water is very important to get toxins out of our body. Toxins, get stored in our body. Toxins, get stored in our fat and it’s the water that helps pull out those toxins and get them out of our body so that our body can be in an environment that promotes health. Because if toxins build up in our body, toxins lead to inflammation and causes our body to be an environment that promotes disease. So the detoxifying effects of water are very, very important. And next, water is great for healthy skin. The more water we drink, the more toxins we get out of our body, the healthier the inside of our body is and the healthier the outside of our body will be. Water has an effect on the skin. Water can detoxify us, hydrate our disks, make our muscles more flexible, make sure the cells have everything they need. And when your body is healthier, your skin will be healthier.
So here’s some things you can do to keep your discs hydrated, your muscles, flexible, your cells getting the water they need, and your skin healthy.One, drink a glass of water when you wake up. Two, if possible replace any other one drink that you have during a day with water so that you have one more glass of water during the day. Third, the general rule, for people who are wondering how much water you should drink, is half your body weight in ounces. But that could change with your activity level, the environment you live in, if you take certain medications or there’s other factors that may change how much water you actually need. The type of water you drink is also important.There’s some people that like to drink alkaline water and alkaline water is very important because it alkalines the body and an alkaline body is a body that promotes health and prevents disease. Also, you do want to make sure you have good water and if not that your water gets filtered. There’s some chemicals in the water that don’t actually promote health. So just because your water looks clear, doesn’t mean it’s healthy for you. So we want to try to drink the best water that we can, because the better the water, the better it detoxifies, the better it promotes health and hydrates your body. Anything else about water? It’s pretty cool as rain or snow…
So it took a little while. Okay. So go ahead. Show them now. And now that it’s been in the water for a little while the water starting to work its way down into the sponge, allowing the sponge to be more pliable, flexible, squeezable, right? Squeezing water in and out.
We started out with this sponge here that had no water in it. Makenzie has been using this sponge and water to pump water in and out of it. It was rigid at first, but over time it got softer and softer and more pliable. And for our body softer and more pliable discs, means healthier.So, movement and water helps a disc that’s dry and brittle and irritating and rough, to be softer and more squishy and pliable, making it a better shock absorber for our spine and a healthier disc. In addition, health joints and discs make it easier for toxins and inflammation to be pushed out and healthy fluids to be brought in, helping the spine and the discs to be healthier, last longer, and protect the brain and nerves better. And remember the nerves that go through a healthy spine and past healthy discs carry power and healing from the brain to the body better.
So a squishier and softer disc is a more flexible, healthier disc. Healthier discs lasts longer, protects your spine better, and protects your nerves better. That’s why we want to keep our discs moving and hydrated. And to do that, we have to drink water so water is available to go into the disk. If water isn’t available and the water doesn’t go into the disc, then our discs can become dry and brittle. This causes discs and joints to age faster, leading to arthritis, degeneration, the things we don’t like.
So, Makenzie, would you rather have a disc that’s out of water or in water?
In water.
Right!
In order to be in water, what do you have to do?
Drink water.
She nailed it!
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The pathway to power, the pathway to health, and the pathway to life. I think that would be something everybody wants. If there was a road that somebody could take and they knew that if they took that road, it would always equal better health, a better life and a pathway to the power that would help them have an experience, better health and a better life. Well, actually there is a pathway. There is a road that leads to better health and a pathway that leads to a better life. Many people find themselves as time goes on day after day, year after year, decade after decade that they become less active. They’re unable to do more. It’s harder to recover. I talk to people all the time and they’re saying it gets harder as you get older, and that’s probably true. Nothing is as easy as bouncing off the ground as a little kid and running back to playing or falling 5,000 times learning how to walk.
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I don’t think we could take one or two of those traumas in a day. So there is some things that come along with aging, but our ability to be healthy, our ability to be active and the need for suffering through that process can be diminished because there are two paths that a person can take. One road can minimize irritation, pain, aggravation, setbacks, and limitations to life. And another person can take care of themselves in a way that maximizes their ability to handle stress, reduce suffering, reduce pain, and get the most out of their life. So, let’s talk about that pathway to power. If you’re somebody who has low back pain, neck pain, leg pain, stiffness, anything that’s limiting you from what you want to do.
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When you take care of them, they get healthier and that leads onto a pathway of better health and more possibilities and ability to handle stress and avoid damage and injury and suffering. And there’s another pathway that abuses body parts and when you abuse body parts, what you’re always going to get is a less effective body part. And that body part isn’t on its own. That’s a member of a full functioning body. So it doesn’t only limit that area. It limits everything the body wants to do because it doesn’t only have individual parts. Those individual parts work together. So in our body, the pathway to power is the spine. You know, I’m going to say spine, or, you know, I’m going to talk about spine. I always talk about flexibility. I talk about strength. We talk about so many things in healthcare.
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We talk about nutrition. We talk about vitamins. We talk about water. We talk about sleep. We talk about rest, talk about positive mental attitude. We talk about reducing stress. We can talk about a million things and they’re all beneficial and they all work great together. The importance of what I’m going to talk about today does not eliminate or minimize the importance of any other factors that promote health. However, it’s one that does deserve the spotlight. This is the pathway of power of life and of health to your body.Your brain and nervous system controls and coordinates everything your body does from the moment you were born. The first thing that was developed was the brain and the nervous system that brain and nervous system went on to control and coordinate the development of every cell tissue, organ, body part, arm, leg, eyeball ear, tongue, tastes, everything that your body does was developed by your brain and nervous system.
When you were born that brain and nervous system, didn’t go on vacation. It continues every minute, every second of every day to control, coordinate, and meet the needs of your body. Healing, repairing putting resources to things that you use more and taking away resources from things you use less. We all know that to be true from muscles, right? You worked a muscle, your body grows a muscle. You stop working the muscle, your body stops growing a muscle. So that’s true for everything in health. We drink water, we get better benefits from water. We drink more soda, we get negative benefits from drinking soda. Our body is an achievement machine, it’ll do whatever we ask it to, and wherever we spend our time and attention. So that nervous system that does all those things goes through our spine.
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Now, everything in our life goes on top of our spine. It’s how we stand. It’s how we walk. Every muscle is attached to it directly or slightly indirectly. It’s levers for the muscles. That’s how our bicep moves up because it pulls on two bones, bringing them closer. We stand on our back. We sit on our back. We lie on our back. We run on our back. We play on our back. We do everything on our back. So, all those things go into our spine, but not only does everything go into our spine and on our spine, the foundation of all our movement, which needs to be taken care of, right? You want to take care of the foundation of a house. You want to take care of a foundation of your movement. So all your movement goes further because no matter how much flexibility and how much strength you have, if you don’t have movement in the spine, you don’t move.
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So it needs to be taken care of not only for the movement aspect, but equally, and I would even venture to say more importantly, is it protects the nervous system that goes through it. Let’s keep this simple. If you have a nervous system, and you do, and it runs through your body and it’s controlling and coordinate everything, which it is, and it has this power to heal, which it does, it is actually the fountain of youth in your body to keep you as young as possible, feeling as good as possible, and as active as possible. If you have that flowing through a spine that you’ve taken care of your whole life, and you’ve been fortunate enough that the bones stack on top of each other, the disc stay healthy, theres motion in the joint. That motion keeps the disc healthy, which keeps space between the bones, which keeps space for the nerves to come out of the hole of the side of the bones, but also the nerve, the main nerve channel for the nerves to go through from the brainstem right down into every part of your body. Healthy spine, healthy disc, movement in the joints, in the disk, keeping the joints in the discs young, preserving the integrity of the every area of the spine and everything that goes through the spine, most importantly, the nervous system is what we’re talking about.
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So the nervous system has a holes and pathways in the spine to go through, to bring life to your heart, to your lungs, to your arms, to your legs, to bring power to your heart, to your lungs, to your legs, so that everything your body does, it gets maximum nerve flow to a maximum tissue, built by maximum nerve flow, fed well, rested well, exercised well, and used well by that person, that tissue, that body, that life is going to experience their full potential and the best that life has to offer.
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Now, let’s just jump to the other end of the equation. When we have a spine that we never take care of, we never work on and we neglect, we may have muscles, we may have flexibility, we may rest well, we may eat well, but we have a nervous system going through a spine that hasn’t been moving, that’s been stuck, that’s been producing inflammation, the disc have become dry and brittle, maybe some disc degeneration, or some arthritis is starting to grow on it, now that spine, instead of protecting the brain and nerve system, it is irritating the nerves that go through it. So instead of 100% nerve impulses, being un-interfered with, getting to a tissue, bringing 100% life, now that message may be a little more fuzzy or travel a little slower than it’s supposed to, or a little faster than it’s supposed to. Any message that’s different or changed from the one sent from the brain is going produce less health, because the message that’s sent from the brain is already perfect health. So the spine can start to change that message traveling though the nerve system just by irritating it. It can irritate it by the inflammation it produces in the joint, it can irritate the nerve or the joint itself can actually get so bad that it puts pressure, whether it be through fluid or through the actual bones or discs of the spine that starts to irritate the nervous system, and the more it’s irritated, the worse it gets.
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The trickle down effect is that the body is less able to promote healing, health and wellbeing in the body because the spine in some way is contributing to changing a message that was already designed for better health. So sometimes I, I give the garden hose analogy. and we’ll use this. Now we’ll make this, our nerve. This is a round space that flows and has a nerve flowing through it, right? So all the messages on how to do everything, what the body needs to do, and what it has to do to heal repair and live its best life. If that message is wide open, that message will get everything it’s supposed to have. If the message gets compressed, it can change the message and even if it gets pinched all the way, it can stop a majority, if not all of the nerve flow from the brain to the body. Do you remember Christopher Reeves? Major traumas to the spine can completely cut off life, but it doesn’t always have to be that extreme to negatively impact your health.
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It doesn’t always have to be perfect life going through and then, bam, light switch off, no light going through it all. With the nervous system it is more often like a dimmer switch. So, it could be slightly irritated. So instead of that message, getting to the cell, giving it everything it needs at every second to do everything it does, it gets it there a (milli of a milli) second later, it gets it there with a second to early. It gets it there as a weaker impulse or message and weaker messages make weaker tissues, make weaker body parts and make weaker bodies, which lead to more limitations in life, more suffering, more irritation, less ability to heal, less ability to be active, less ability to repair, less ability to get through your day. So the power to your body, the pathway to power, goes through your spine.
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So we need to know where our spine is at, as far as health goes. Just like you would go and get blood work to learn what your blood is doing from the sugar you’re eating, or you would go to a gym to work on where you’re at with your body fat content or with your muscle tone and the things you want to do to improve your muscle health. In that way, you can also know what your spine looks like and know where problems are and how to work on them, so that you can get all the joints moving and all the joints as healthy as possible, one, and two,so great nerve flow goes through them. So you maximize spinal joint movement to keep not only the spine healthy, but also the body healthy and moving, because remember the spine is the foundation of moving.In addition to the benefits you get from having a healthier spine today, the healthier you keep your spine and the longer you keep it healthy, and the longer you have good nerve flow going through it, the longer and better and healthier your body will perform all its activities through every age and stage of life.
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So back problems go far beyond back pain. That’s just the smoke alarm on the dashboard, telling your body to get help, because if you get the help and give the body what it’s asking for, when you get a tightness or a pain, you’re actually unlocking the key to better health and preventing problems in the future of arthritis, disc degeneration and nerve irritation. Let’s face it. People can have muscles, people can be flexible, people can eat well, but if joints go bad, that’s the things that stopped them from living their lives, stops them from traveling, stops them from feeling good, stops them from enjoying anything. Joint health is one of the most under utilized and under cared for aspects of health, but yet it has the greatest impact, especially concerning the spine because of the flow of nerves that go through it.We already know how devastating it is for a knee or a hip or a shoulder joint to be injured, but they do not have the power of life, the spinal cord, going through it like the spine does.
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You only get one spine, you only get one nervous system. You can get another heart, you can get another lung, not that you would want to, but you only get one brain, nervous system, and spine, and you can’t go back and replace it, you have to work with what you have. So the sooner you start or starting right now to be specific, the better chance you have of keeping that spine healthy, protecting the power that goes through it, from now until well into your future. As long as you continue to care for it, you’ll continue to receive the benefits of a healthy back, spine, which provides a healthy pathway to the power that brings life and health to your body. Don’t wait another day, teach it to your kids. Show them that the spine is important. Don’t let 10, 20, 30, 40 years of damage and degeneration go on in their spines before they learn that they need to start taking care of their back, because of the same problems you had in your back over time.
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Because when they or anyone waits, that’s the place they have to start. They can’t go back and erase everything that’s been done to their spine, but they can take what they have and make the most of it. Any time, you make a spine healthier, you improve movement. Anytime you make a spine healthier, you improve the power that goes from the brain to the body. That will control and coordinate everything towards bringing you better health, life, immunity, and strength to every area of body. Because, the nervous system provides all those things to every area of your body.
So if you need help with anything, how to care for your spine, how to look after your spine, somebody in your area to help you with spinal choices and spinal decisions. What you can do is leave a comment in the section below or you can click on the link and connect with me.
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I want to make sure not only that you know, about how important the spine and the nervous system is, but that you know what to do, how to do it when to do it, and what to do next concerning getting your spine healthy, clearing that pathway for the power in your spine, for the power of your nervous system, to bring life to your body so that you can enjoy the life. All these thing are available and inside of you. It’s just waiting for you, but it just may be locked up or limited, because of your spine. But once you release your spine, once you have a healthier spine, that healing power will come through the spine and nervous system even better, like it is designed to and like it always has for thousands of years. It’s already waiting to do what it is designed to do, to bring power into your body and into your life. So reach out if you need any help, I’ve helped thousands of people with finding their spinal problems and getting their spines healthy, and as a result, having their life change in immeasurable ways. All because we reconnected them to the power that has the ability to heal, repair, and give them and you the life that you’re capable of having, your best life!
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When building a stretch routine that will guarantee you relief, increased flexibility, and better health, there 2 important things to remember. One, start with light tension on tight muscles, meaning start where ever you are at with your flexibility, no matter what that may look like. Second, start now and be consistent to reap and keep the benefits. As, you spend time stretching with the basic stretches to the more advanced or deeper stretches, you will learn exactly which stretches will benefit you the most and how to do them in a way that will provide you with the greatest impact for your time.
In this video, I will show you an example of HOW to BUILD a STRETCH ROUTINE that GUARANTEES RELIEF and BETTER HEALTH.
Here is the transcript of the video
*GOOD TO READ HIGHLIGHTS AND KEY POINTS, IF YOU ONLY HAVE A COUPLE SECONDS, BUT MUCH BETTER TO WATCH THE VIDEO FOR THE STRETCHES
…ENJOY
Now, remember this is one where we’re building from the feet up. So the feet is causing the initial tension. We’re making it go through the center section that we’re focusing on here and here (hips, low back, legs), and then we’re adding the other component. We’re building it up to the hand to increase that whole body (side) stretch so that we’re getting something great here and something great here and wherever you’re at, that’s where the progress is. Your progress is not with somebody else’s routine. Your progress is with your routine. So if you start where you’re at and over time, go to the next level, you’re doing everything you can be doing for your health. You’re not missing out on one thing at all, by not doing it the way somebody else is doing it. For these couple stretches, you could start with this one. You could start with your leg low (on a low step on your stair case, with your leg straight, but slightly bent at the knee) and lean into it, (leg) out to the side and lean into it, which we’re still leaning straight, or you can lean to the side can lean straight or into the side.
You can add the arm (to get a deeper, fuller stretch down the whole side, during a side stretch). Now, remember, this is one where we’re building from the feet up (foot out to your side). So the feet is causing the initial tension. We’re making it go through the center section (side of your hip) that we’re focusing on here and here, and then we’re adding the other component. We’re building it up to the hand to increase that whole body stretch so that we’re getting something great here and something great (all along the side of the body and a leg stretch) here. Start again (on the other side). If you’re here, you can go here. That’s all it takes. You could put your foot on the first step of your stairway. You could put your foot on the first step of your porch, or you can make a little footstool. If you have a little footstool, it could be there, but make sure you know, it’s stable and you’re holding on to something. Then your next thing may be your second step. Then your third thing, the third step or your fourth step. So remember go forward (1st towards your leg, take the forward, stretch out first and check the side stretch and then add the upper body component. Now, we could do the same across (bring the leg across your body) our body can almost call this one a’clock straight down and then up beautiful, straight down once again. First step, second step. And up, then third step, obviously, the more you go up, the deeper you get into the hip flexors, posterior and wherever you’re at, that’s where the progress is. Your progress is not with somebody else’s routine. Your progress is with your routine. So if you start where you’re at and over time go to the next level, you’re doing everything you can be doing for your health. You’re not missing out on one thing at all, by not doing it the way somebody else is doing it.
I appreciate the opportunity to make these videos. Not just that you may have something that helps you get a breakthrough that gives you the health you want for the life, that that you’re excited to live and enjoy. But also when I take the time out here, I’m learning new things for myself. Some of these things on these videos I’ve never done before, but just taking the time to be here and make them and think about how the body works and think about how to make it work better, leads to new exercises and new ways to remove blockages in my health, maybe a tight muscle somewhere or an old injury somewhere or something that’s going to help a joint move a little better, or our muscles become more flexible or help my body be more functional to do all the activities I love to do. And sometimes that wouldn’t have been possible if I didn’t find that next stretch or be encouraged to get out here and make that next video or be encouraged to go and do that workout. And every time I show up, I’m always surprised either by something new that shows up or an area that I find that I can help. So that was awesome.
And then the other one (a lung stretch for the front leg hip and hip flexors of the back leg) is we’ll do some stretches for this inside area here. So right when I’m pushing this way, I’m really putting the tension here, but this is what I’m really stretching down through here too. They’re stretched. They’re really get the front, really get the hips Level to get in a little deeper. And if I’m up here and I want to get a little extra stretch, I dropped that knee down and that really start adds attention to there if you need it right. Remember where you’re at, it’s the best place to be.
Oh, Remember to stick around. You never know if I’ll remember another exercise or stretch or a new one will be created and then drop that down. Like just that subtle difference and dropping that knee down for somebody who needs that, that’s going to bring them the tension that they’re looking for. But if you already have the tension light tension, that’s already the goal. You don’t need that other stuff. You just need the light, light, stretching, the relaxing, the taking the breath and taking the space if it gives it to you, just take where you’re at one step further, or put in the work so that where you’re at can go one step further. That’s probably a better way of saying it.
Very good. So make sure when you do those stretches, you’re starting where you’re at putting light tension, breathing, relaxing, taking space, if your body gives it to you and having some consistency so that muscle can restore health and flexibility so you can start to feel better. If for any reason there’s still something in the way from you getting to where you want to go, it could be a joint, it could be an imbalance. It could be something maybe you haven’t seen that maybe I have seen before because we’ve helped thousands of people with different problems. So in that experience, I may be able to find that one stretch or that one adjustment or that one thing that you’re missing that helps you put it all together, so that everything you’re doing can go further and you can have the health you want, to live the life you deserve.
Functional Full Body Core Exercise, good for shoulder range of motion, core, legs, and balance. Training your body to move as one unit reduces injury and adds strength to everything you do.
