This Saturday we begin the Personal Freedom Challenge. Small daily habits that could make s signicant difference in your life. Included with your free MoveWellStayHealthy.com subscription! Get full access to Move Well, Stay Healthy and Thrive at www.movewellstayhealthy.com/subscribe
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 m...
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...
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...
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 o...
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 ...
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,...
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...
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 differe...
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 ...
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 maki...
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...
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...
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 Move Well, Stay Healthy and Thrive at www.movewellstayhealthy.com/subscribe
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 Move Well, Stay Healthy and Thrive at www.movewellstayhealthy.com/subscribe
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 withou...
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 Move Well, Stay Healthy and Thrive at www.movewellstayhealthy.com/subscribe
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 seve...
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 ...
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...
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...
