Posts tagged with “stress reduction”

How Much Exercise Do You Really Need?

We’ve all heard that we “should” exercise. Our bodies are made to move and they don’t function well if we don’t get up, walk, stretch, and strengthen on some sort of consistent basis. However, there’s great debate about just what kind of exercise and how much is necessary. In my 30 years as a personal trainer, I’ve seen that one of the main things that keeps people from exercising consistently is having an idea about how much they have to do.

For example, the World Health Organization, American Heart Association, and American College of Sports Medicine all recommend 30 minutes of moderate intensity activity 5 days per week. For weight loss, the recommendation goes as high as 60 minutes 5 days per week. This is way more than most people are up for—and it’s highly questionable if these recommendations are sound. (More on truly effective aerobic exercise recommendations in next week’s post.)

First, it appears that almost any movement at all is significantly better than no movement. As little as 5-15 minutes of daily exercise has been shown to lower blood pressure, improve heart health and immune function, reduce stress, increase self-control, and improve mood and sense of well-being.

And even less than that is beneficial. Just getting up, moving, and stretching once every half-hour has positive health and psychological benefits.

So, if you think of exercise and have feelings of dread and images of the drudgery of long workouts, think “less” instead. Almost any comfortable movement done consistently is light years better than staying stationary. Get up and move in a way that feels good to you—starting with a little at a time—and your body and mind will thank you.



Kevin Schoeninger

P.S. Learn more about how exercise helps you create the life you desire in “The Unexplored Parallel.”

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Mind-Body Minute #1: “Instant Pressure Relief”

Press PLAY above to start the guided meditation!

Do you ever feel trapped under your TO DO List? There’s a relentless pressure for speed and productivity these days that’s hard to escape. That pressure can feel like the weight of the world pressing down on your shoulders. It can compress your spirit and rob you of your energy and, sometimes, your sanity.

All that pressure may make you feel like you’re going to collapse under the weight of it or like the world might collapse around you or underneath you, leaving you without support. It might weigh you down with a sinking feeling that deflates your best intentions, your desire to reach out for more—more health, happiness, love, and financial abundance.

For just a moment, I’d like you to imagine what you feel like when you “have more to do than time to do it in.” What does that feel like in your body? What does it feel like when your TO DO list seems never-ending? What does that do to your posture? Maybe you’re taking a break from such a moment right now.

In this post, we’ll explore a simple cue to instantly relieve that pressure and shift your perspective.

Welcome to our first Mind-Body Minute. In this series, I invite you to take a brief break from busyness to settle into a relaxed, positive, Core Energy State. Even 60 seconds in this Core place can relieve stress, re-connect you to your calm center, and guide you to greater health, happiness, love, and abundance.

The organizing inspiration for this series is the insight that what you experience is the result of your current perspective. What you focus on and give attention to determines what you perceive and how it feels. Most importantly, you can experience more of what you want by consciously shifting to an inner state which is aligned with what you desire.

So, in each of these brief messages, we’ll explore some common ways we get caught up in perspectives that don’t serve us or others. Then, we’ll mentally rehearse one simple cue—a thought, feeling, sensation, or behavior—that helps you shift to a Core perspective and manifest what you truly desire. When practiced, these cues become inner power tools in your mind-body training toolkit. They help you maintain a positive state or return to one whenever you need.

So, if you will, I invite you to join me in a brief inner practice.
With your palms facing your abdomen, place your thumbs at the bottom of your ribs and your pinkie fingers on your pelvic bones. See the picture below.


Now, as you inhale, feel the space between your thumbs and pinkies lengthen, so that your ribs raise slightly. Do this two more times, allowing that space to lengthen just a little more with each in-breath. Then, maintain this increased space as you breathe in and out. As you inhale, allow your abdomen to expand slightly and notice how much more space there is for air to come into your lungs. As you exhale, keep your ribs slightly elevated and allow your abdomen to relax inward.

This posture immediately opens up more breathing space, gives you more oxygen, decompresses your spine, and sets your shoulders back, bringing you into a nice upright posture. Take 5-6, slow, deep breaths in this more open, upright posture. Let’s do this together now for one minute. . .

Notice how you feel now inside your body. Do you feel some relief? Do you feel expanded, lighter, more energized, and uplifted?

Remember to do this as often as you need to, until this new, more open, spacious, upright posture is a habit. Practice this simple cue for increased breathing space along with deep breathing anytime you need a break from pressure, so you can return to a more relaxed, positive, empowered feeling.

Enjoy your practice!

Kevin Schoeninger

P.S. Meditation is a powerful daily practice to set up your entire day for success and feeling “in the flow”. Check out this 3-minute quiz to find out what types of meditation practices work best for you and why:

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Why There’s No Health in HealthCare

Did you know that a leading cause of death in the United States is medical treatment? How could that be? We debate over whether or not everyone should have access to our healthcare system, while the safest thing might be to stay away from it. Obviously, something is faulty in how we view health and what it takes to maintain it.

The problem begins with how we view our bodies and what makes for health. We begin with the assumption that our bodies are simply chemical systems. Our intervention then is in the form of chemical manipulation. From that point of view, whether it’s indigestion or depression, we operate as if illness is a “drug deficiency.” We deal with symptoms not causes—and, of course, this all makes a lot of money for those who deal the drugs.

So what other view is possible?

What if, as other medical systems around the world have known for centuries, the human body is an amazingly intelligent bio-energetic information system?

What does that mean for health and illness?

First, it means that chemical processes are secondary to what is happening in the bio-energetic information field of your body. It is the free flow of bio-energetic information in this field that initiates and guides the chemical processes. What is happening in this field also programs and activates the DNA in your cells. When there is disruption of this bio-energetic information flow, there is illness.

What is especially powerful about this realization is that it recognizes the tremendous self-healing ability of your body and the power you have to positively affect your health. Here are four things you can do right now to facilitate a healthy cellular environment and increase the smooth flow of bio-energy:

1. Exercise consistently doing some form of cardio exercise, strengthening, and stretching.

2. Eat a variety of fresh, whole, organic foods in as close to their natural state as possible. Foods in this form provide the bio-energetic structure and nutrients that your body thrives on.

3. Begin your day with some form of conscious relaxation, prayer, or meditation to bring your body and mind out of stress mode into calm, conscious, clarity and inner connection.

4. Throughout the day, practice thoughts and feelings of appreciation, gratitude, and trust. Appreciate and be grateful for the opportunities and gifts of each moment. Trust that you are always provided for and witness how this is indeed the case. One rule of consciousness is this: “You experience what you are looking for.”

Do these four things every day and you will revolutionize your health and well being and grow positive results in your life.

Enjoy your practice!


Kevin Schoeninger

P.S. Learn how to consciously program yourself for health and well-being. Click here to learn the secrets of qigong meditation.

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