RiversZen's Real People Fit Podcast

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 circulationJust 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

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 Move Well, Stay Healthy at www.movewellstayhealthy.com/subscribe

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 Move Well, Stay Healthy at www.movewellstayhealthy.com/subscribe

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 Move Well, Stay Healthy at www.movewellstayhealthy.com/subscribe

MicroFix for your shoulders... Coregeous Ball against the wall pump for release and strength Get full access to Move Well, Stay Healthy at www.movewellstayhealthy.com/subscribe

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 Move Well, Stay Healthy at www.movewellstayhealthy.com/subscribe

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 Move Well, Stay Healthy at www.movewellstayhealthy.com/subscribe

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 Move Well, Stay Healthy at www.movewellstayhealthy.com/subscribe

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 Move Well, Stay Healthy at www.movewellstayhealthy.com/subscribe

This session eases tension and boosts flexibility with gentle stretches—prevents pain, improves range. Try it now! #StretchDaily #MoveBetter Get full access to Move Well, Stay Healthy at www.movewellstayhealthy.com/subscribe

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 Move Well, Stay Healthy at www.movewellstayhealthy.com/subscribe

Dave's been teaching this sequence for 15 years. Deep upper leg stretches to relieve pain in your lower back and entire body! This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit www.movewellstayhealthy.com/subscribe

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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 The 5% Club at 5percentclub.substack.com/subscribe

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 pressureAt 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 The 5% Club at 5percentclub.substack.com/subscribe

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 The 5% Club at 5percentclub.substack.com/subscribe

Find a comfortable position, either sitting or lying down.Gently close your eyes.Take a deep breath in through your nose, filling your lungs completely.Hold for a moment, then exhale slowly, letting go of any tension or stress.Breathe in deeply again, feeling your chest rise.And breathe out, releasing everything that doesn't serve you.Now, let's focus on today's theme: Small Choices, Big Results - Harnessing the Power of ConsistencyAs you settle into this thought, visualize a small seed.This seed holds the potential for a mighty tree, but it needs care and nurturing to grow.Just like that seed, your small daily choices are the seeds for your future.Think about the little things you can do each day—like taking a short walk, drinking more water, or practicing gratitude.These choices may seem small, but together, they create powerful momentum.Every time you choose to move, nourish your body, or meditate on a positive thought, you are planting a seed.As you breathe, remind yourself that consistency is key.It's not about making drastic changes all at once.Instead, it's about showing up for yourself day after day, creating habits that lead to lasting transformation.Imagine how these small choices ripple through your life.Picture yourself waking up each morning, ready to make intentional decisions that support your goals.You are building a healthy foundation with each step you take.Feel the strength in knowing that every positive action counts.Every moment you choose to focus on your well-being, you're nurturing that seed into a strong, flourishing tree.Breathe in that idea: Small choices lead to big results.Breathe out any doubts that say it's too small or doesn't matter.Now, let's take a moment to reflect.As you sit in this peaceful space, consider these questions:* What small choice can I make today that aligns with my health and happiness?* How can I remind myself to stay consistent with my choices, even on challenging days?* What positive habits am I currently nurturing that I can continue to cultivate?Allow the answers to come to you as you breathe deeply.Inhale strength.Exhale doubt.You are capable of achieving great things, one small choice at a time.Now spend a few minutes in quiet meditation.When you're ready, gently open your eyes, and carry this sense of purpose and commitment with you throughout your day.Remember, every small action is a step toward the life you envision.Until we talk again move well, stay healthy, be happy, find your purpose and live every day filled 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 The 5% Club at 5percentclub.substack.com/subscribe

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 The 5% Club at 5percentclub.substack.com/subscribe

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 The 5% Club at 5percentclub.substack.com/subscribe

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 The 5% Club at 5percentclub.substack.com/subscribe

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 The 5% Club at 5percentclub.substack.com/subscribe

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 The 5% Club at 5percentclub.substack.com/subscribe

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 The 5% Club at 5percentclub.substack.com/subscribe

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 The 5% Club at 5percentclub.substack.com/subscribe

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 The 5% Club at 5percentclub.substack.com/subscribe

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… DaveTo receive new posts and support our work, consider becoming a free or paid subscriber. https://5percentclub.substack.com Get full access to The 5% Club at 5percentclub.substack.com/subscribe

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 The 5% Club at 5percentclub.substack.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 The 5% Club at 5percentclub.substack.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 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 The 5% Club at 5percentclub.substack.com/subscribe

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 The 5% Club at 5percentclub.substack.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 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 acutally is the exact oposite of what is needed to control diabetes without meds.)So I adopted a super low-carb lifestyle. This shift in eating habits was the key to controlling my diabetes without relying on medications.It was truly transformative.Within six months, my A1C plummeted to 5.8, and I no longer needed medication to keep my blood sugar in check.This dramatic improvement not only stabilized my health but also empowered me with the knowledge that I could manage my condition through dietary changes.It reinforced the belief that sometimes the most effective solutions are the simplest, and it set me on a path to lifelong wellness.With the big problems behind us, we turned our attention to maintaining our newfound health and vitality.We combined yoga and resistance stretching and added into our daily routine, emphasizing proper muscle engagement and moving through a full range of motion.These practices helped us keep our bodies flexible and strong, preventing future issues while enhancing overall well-being.Alongside these exercises, we prioritized good posture, breathwork, hydration, and quality sleep.Each of these elements, though simple, played a crucial role in supporting our physical and mental health.Maintaining proper posture helped prevent aches and pains, breathwork reduced stress and increased mindfulness, staying hydrated ensured our bodies functioned optimally, and getting enough restful sleep allowed us to recharge and face each day with energy.This combination of practices may seem straightforward, but together, they formed a powerful foundation for a thriving and healthy lifestyle.As it turns out, childhood stress and anxiety had been silently holding me back for years, affecting both my mental and physical health.Despite addressing many of my major health concerns, I realized this underlying stress was still impacting my well-being.To tackle these deep-rooted issues, I turned to counseling, meditation, and tapping.Counseling provided a safe space to explore and understand past experiences, uncovering patterns that had been influencing my life.Meditation helped me cultivate mindfulness and inner peace, allowing me to release tension and remain grounded in the present moment.Tapping, or Emotional Freedom Techniques (EFT), offered a practical way to address emotional blockages and reduce anxiety.Together, these practices led to yet another life-changing transformation on my path to wellness.By confronting and healing these long-standing stresses, I was able to find emotional freedom and resilience, profoundly enriching my journey to overall well-being.This holistic approach not only supported my mental health but also enhanced my physical health, fitting perfectly into my commitment to a balanced, healthy life.We're always exploring new methods and techniques, constantly seeking out what can improve our well-being.We test and try different approaches, evaluating their effectiveness along the way.If something doesn't resonate or provide the benefits we hoped for, we toss it aside without hesitation.But when we discover something that truly enhances our lives—whether it's a new exercise, a fresh dietary tweak, or a mindfulness practice—we incorporate it into our daily routine.This process of discovery keeps our health journey exciting and dynamic, ensuring we're always adapting and evolving for the better.Probably the most important key to a fulfilling life is discovering your purpose. It's what gives your days meaning and drives you to get out of bed each morning.For us, finding our mission ignited a passion that fueled everything we do. It truly made all the difference, turning a once-challenging journey into an inspiring adventure.In 2012, we turned this passion into action by opening RiversZen Fitness Studios. Our goal was simple: to share the invaluable lessons and life-changing insights we gained on our path to health and wellness.At RiversZen, we're dedicated to helping people transform their lives, just as we did with ours. We guide them in discovering their own unique path to health, offering support and encouragement every step of the way.Seeing others succeed and thrive is incredibly rewarding, and it continuously reaffirms the importance of living with purpose.How about you? What drives you? What are you passionate about?If you're ready to take charge of your health and embrace a life full of purpose, we invite you to join our 5% Club.This isn't just about fitness; it's about building a community of individuals who are serious about achieving lifelong health and wellness.Together, we can support each other, share our journeys, and celebrate victories—big and small.Let's unlock your full potential and transform your life into one that truly reflects your purpose!My wish for you?Move well, stay healthy, and live a happy, abundant life.Later,DaveTo receive new posts and support our work, consider becoming a free or paid subscriber. 5PercentClub.Substack.com Get full access to The 5% Club at 5percentclub.substack.com/subscribe

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 thisBut…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 muchBut 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, fit, healthy and happy life.Are well worth the temoprary discomfort.I don't want you to self flagellateI point out mistakesJust like I do for myself.Last weekend I had an eating binge you most likely read about.I gave myself grace just like I'll give you when you screw up.But I also had a very serious discussion with myselfReminding me that it was a terrible mistake that I don't want to repeat.My health at 71 years old is just too damn important.With that my wish for you is that starting today…This hourThis minuteThis secondIs that you You choose toEmbark on your pathTo Moving WellStaying HealthyAnd Being Happy.Right now.Talk soon,DaveNever miss an update, 5 Percent Club messages delivered directly to your inbox! Subscribe now for free. Get full access to The 5% Club at 5percentclub.substack.com/subscribe

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 The 5% Club at 5percentclub.substack.com/subscribe

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 The 5% Club at 5percentclub.substack.com/subscribe

Thought I'd take just a few minutes to share about the 5 Percent Club. You may wonder what the 5 Percent Club is. It's a group that we've put together to share what we have figured out over the past 70 years of our life. We were broken, we were hurting every day, and we figured out simple things to do so that we could thrive, so we can move well, be healthy, be happy in our 70s.Over the past 13 years... we've worked with hundreds, thousands of people to accomplish the same thing. So we finally found a software that we think works really well. It's called Substack, where we can deliver to you a podcast and videos and articles... and you can take the choice of watching them in your email or going into the sub stack app and watching them there.We provide daily insights, practical advice, tips, strategies, community. That's one of the most important parts. Inspiration and motivation to help you live that long, fit, healthy, happy life at any age. I guarantee you it's fun. It's easy. Basic subscription is free. It would get you most things. The only thing we add when you pay Is of course our eternal gratitude.We give you some body fixes, some special things that can help you as a member to thrive. Things that we want to give to you, like say Peggy's foot series, things like that, that we can help you to move and feel even better. But you know what? The free version has got everything you need including an amazing community... starting to grow... of people who are on the same path as you.Isn't that what it's all about? Finding people on the same path as you, supporting each other to live that long, fit, healthy, happy life. Now, you can subscribe in the show notes, wherever you're watching this will be a link to the subscription. All the way at the bottom of the page, you'll find a subscription button if you're on Substack right now.So with that, may you move well, stay healthy, be happy and looking forward to seeing you and interacting with you in this amazing 5 Percent Club.Stay updated with our latest content. Subscribe now for free or explore our paid options. Get full access to The 5% Club at 5percentclub.substack.com/subscribe

Remember how your momma always told you to stand up straight? Or sit up tall? Well, guess what? She was right!

We all make choices... and it might be worth it. Just be sure that is your decision... and what you're willing to give up!

This amazing squishy ball is good for so many things. Better joint health, shoulder mobility, pain reduction... on and on. Join Ms. Peg for this short and informative lesson. Join our daily classes to stay motivated, inspired, and educated on how to enhance your well-being. Special rates and offers exclusively available for our dedicated followers. Check out https://RealPeople.Fit now to start your own transformative fitness experience!

Want to know the number one secret is to living a long, fit, healthy, and happy life?I s it a magic pill? A perfect diet, maybe? How about a wise, aged guru on a mountaintop? Or could it be an expensive gym membership?Nope, it's none of those. Heck, it's not even a RiversZen Unlimited Membership!!! Say it ain't so...  Our membership can be an important tool but It's not the number one secret. Want to know what it is? Cool, listen to the podcast

Over 50? Here's a simple formula on how you can live to be 100 plus. Have you ever wondered how many people make it to 100 nowadays? You'll be surprised. Join our daily classes to stay motivated, inspired, and educated on how to enhance your well-being. Special rates and offers exclusively available for our dedicated followers. Check out https://RealPeople.Fit now to start your own transformative fitness experience! #agelessliving #agelesslife #agelessvitality

It's like a miracle... and it can help you too!

Hey there, young at heart! Feeling like you've missed the wellness train? Well, hop on board because this ride is for everyone, no matter how many candles are on your birthday cake! Welcome to your personal makeover extravaganza, where age is just a silly number and feeling fabulous is the name of the game. So, dust off those yoga pants and let's get this party started! Join our daily classes to stay motivated, inspired, and educated on how to enhance your well-being. Special rates and offers exclusively available for our dedicated followers. Check out https://RealPeople.Fit now to start your own transformative fitness experience! #agelessliving #agelesslife #agelessvitality

Discover the power of resistance stretching and breathwork to enhance flexibility, strength, recovery, and relaxation. Start your journey to a healthier you today!

Seriously, fitness and health is simple. Just a few things you need to incorporate into your life. We cover that in other videos... today we talk about how we know it's simple but that doesn't mean at times it's not hard. It is... tough to get your head wrapped around doing what is needed, right? Join our daily classes to stay motivated, inspired, and educated on how to enhance your well-being. Special rates and offers exclusively available for our dedicated followers. Check out https://RealPeople.Fit now to start your own transformative fitness experience!

But they all sound so smart and they appear to know for sure... here's some advice for free. Keep it simple and listen to your own common sense. Daily classes for motivation, inspiration and education at special special rates for our followers. https://RealPeople.Fit

In the studio with Dave... today let's discuss how to eat to thrive at any age. Daily classes for motivation, inspiration and education at special special rates for our followers. https://RealPeople.Fit

A 3 step lower backpain relief protocol that I use myself when I do something that makes it flare up. Daily classes for motivation, inspiration and education at special special rates for our followers. https://RealPeople.Fit

Something I've heard often... I'd do low carb or carnivore but I can't afford steak every day. I have some thoughts about that... In this video, we explore whether following a low-carb or carnivore diet can be too expensive and provide practical tips on how to make it more budget-friendly. Daily classes for motivation, inspiration and education at special special rates for our followers. https://RealPeople.Fit

We used to count them all... macros, calories, weighing our food, keeping a fitness journal. Then one day we decided to just live our lives and it all got better. We'll help you move well and stay healthy for life! Subscribe... @RiversZen Daily classes for motivation, inspiration and education at special special rates for our followers. https://RealPeople.Fit

Sugar might not be as evil as you think! Curious about what really impacts your health? Check out my latest video where I explore the dangers of seed oils and how to get metabolically healthy. ?? Watch now!

Smash that subscribe button, hit the bell to never miss an update, and let's do this! @RiversZen Fitness Classes: https://RiversZen.com Courses, Challenges, Training: https://MoveWellStayHealthy.com