Get Happier and Healthier by Doing This One Thing...

"The best of all medicines is resting and _______."

~ Benjamin Franklin

Hi everyone,

Care to fill in the blank in today's quotation? 

Read on to find the answer...

A recent study has shown that _______ causes you to secrete more of a hormone called GHRELIN, which has a few interesting side effects...

- It gives you energy
- Makes you more action-oriented
- Makes you more sociable
- and better able to overcome obstacles

Okay, I know.  You're saying, "Where can I get me some of this stuff?!" 

Relax - your body makes it.  Your stomach makes most of it and some extra comes from your kidneys, your hypothalamus and pituitary glands. 
Ghrelin has a notable anti-depressive effect and generally makes people much HAPPIER.

Of course, your system makes more of it when you're _______.

That might be part of the reason people practicing authentic ancient spiritual traditions are about the happiest folks you'll ever meet.  At least, that was certainly my experience of the Orthodox Christian monks of Mt. Athos in Greece. 

And they're certainly well known for their _______.


SO WHAT IS _______ ALREADY??!!

It's fasting.  The practice of going without food or sometimes food and drink for a certain defined period.  It's long been known that fasting kick-starts the body's cleansing reaction, causing you to release toxins.

And fasting it SIGNIFICANTLY contributes to longevity.  (If you want to live a long time, try not only eating a BETTER diet, but also eating LESS).  Some recent experiments with mice determined that cutting down the little rodent's food intake contributed to lengthening his lifespan by 30% or more and keeping him healthy at the same time.  For a human, that would mean the difference between a life plagued with health problems and coming to an abrupt end around age 80 versus a longer, disease-free life of closer to 106 years.  Sound good to you?

Fasting is also critically important to any REAL spiritual life.  By the way, that doesn't mean that ALL religious fasting is helpful spiritually, it just means truly spiritual people practice fasting.  There's a difference!  


Now, though, the evidence also suggests that fasting has a very positive, mood-altering side effect as well.  Again, this applies to INTELLIGENT fasting, practiced in MODERATION.  Don't succumb to the silly logic that if a little fasting makes happy, a ton of fasting will make you the happiest person on earth.  Wrong! 

So if you're aiming for personal resilience in your life, fasting will be an indispensable practice for you.  It will improve your mood, giving you the emotional resources to cope with the ups and downs of life.  It will help you detoxify, keeping you healthier.  And it will greatly facilitate your spiritual practices, such as prayer and meditation.  




NEVER DONE THIS BEFORE?

Then the best way to start is to ease yourself into it.

You can try spending a morning with nothing more than pure water, for example.  Then - and this is REALLY important - take note of how you feel physically, mentally and emotionally.



One of the easiest ways to incorporate fasting into your life is to set aside one day per week for it and then do a detoxification cleanse 2-4 times per year.  For your one day per week, you could start off, for example, by something as simple as drinking only pure water in the morning and then having only liquids (nutritious smoothies, for example) for the rest of the day.  

So, why not set aside a day to avoid this...

... in order to enjoy this?

 Believe me, your digestive system will be thanking you big time!

There are lots of varieties of fasting and we can't get into the details here, but you get the general idea.  

When regular fasting becomes part of your life, you'll LOOK FORWARD to it, knowing how great it makes you feel.

Remember to smile when you fast ;-)

~ Dr. Symeon Rodger

Dynamic "System" to Return You to Your Natural State

These days we're all on the lookout for tools that can help us relax, discharge the tensions of mind and body, and eliminate the traumas that hold us hostage physically and emotionally.  After all, if we can't do this, we'll never become truly resilient, functional and happy people.

I've just found what may be an incredible set of tools in the most unlikely place...

Some months ago I began investigating the Russian martial art of Systema.  Pronounced seess-TYEM-ah and simply meaning "the system", this is the martial art taught to the Russian Army's elite special forces or "Spetsnaz".  So naturally I expected it to be completely brutal and vicious.  I couldn't have been more wrong...

Systema's Principles

Systema is a breathing-based art.  Everything it does revolves around breathing and teaching you to breath properly.  Naturally, this allows you to switch to your parasympathetic nervous system and cultivate deep relaxation even in the midst of physical movement.
  


Systema is holistic.  It has been developed with the total you in mind and is not interested in making you tough or fit at the expense of your joints, nervous system or consciousness, like some other approaches.  Its basic principal is "do no harm" to yourself or your training partners, so all the movements and techniques are designed with that in mind.  


The real point here is that Systema is about returning you to your natural state of innocence and spontaneity.  To do that it has developed specific training methods to help you let go of all the fears and tensions that stand in your way.  And yes, some drills are specifically designed to bring up old traumas and allow you to breathe through them until they no longer affect you.

 

This is more than physical, though, because as the practitioners train, they become more humble and open to the power of unconditional love.  Systema is said to be based on the spiritual principles of Orthodox Christianity, so imagine my surprise when a practitioner told me that in all his years studying various martial arts, Systema was the first one that taught him to feel something deeply spiritual.  It reminded me of the words of Morihei Ueshiba, the founder of Aikido: 




"Aikido does not rely on weapons or brute force to succeed; instead we put ourselves in tune with the universe, maintain peace in our own realms, nurture life, and prevent death and destruction. The true meaning of the term "samurai"  is one who serves and adheres to the power of love. "



You may be thinking that "returning to your natural state" sounds great, but it sounds more like Yoga than martial arts.  And you're right.  However, the underlying idea is that people in their natural state knows how to protect themselves, heal themselves, heal others and care for others, and this is what Ueshiba was hinting at as well.  Once you understand your own body mechanics by experience, you'll instantly understand the opponent's as well and you'll be able to control him quite effortlessly.


After the workout I did feel unusually relaxed and "pliable" and I'm pretty sure I've found a resilience tool set that's worth further exploration!


Till next time...



~Dr. Symeon Rodger

Want a More Resilient and Happier Life? Build Relationships!!

Time after time, studies into health, longevity and overall happiness come to the same conclusion - people with the most developed support networks in terms of friends and/or family rank at the very top and get the best results.  

And it's the very same thing in business and career - if you want to prosper, build personal relationships with other human beings and do what you can to contribute to their success.


Yes, these days we call it "networking", yet it's a practice as old as the human race.  The irony you and I face is that although we have more technological tools to stay connected with other people, we're often too overwhelmed to use them.  

My dear departed mom wrote to at least one of her sisters and to her best friend (by snail mail) every week for over half a century, yet most of us seem to have a really hard time staying in touch with the people closest to us even though it's easier and cheaper than ever.


Social media is helping to bridge the gap, for sure, but as any expert on the subject will tell you, nothing can replace the traditional face-to-face contact.  

Networking 101

In this short video, networking master Michael Hughes gives you some killer tips on how the pros do it.  Keep in mind that this isn't just for sales people or people in business; the overall dynamics and benefits of networking apply to everyone:

A Man Who Walks the Talk

As it happens, Michael is a friend of mine and I can tell you I've learned more about networking from watching him in person than from reading any number of books on the subject.

Just the other day I was at a workshop given by someone else and Michael was there.  It was the first time I'd seen him in several months.  I sat with him in a small group discussion for just ten minutes and in that time he had learned exactly where my business was at, volunteered to spend time with me to work on some of my challenges and had introduced me to someone else who could do the same.


And there you have a perfect illustration of one of the chief functions of networking - helping connect others with the resources they need.  


Let me share one final point with you: even though networking is a key element for building your personal resilience (and your business, if that applies to you), most people, even business people, don't do it well at all.  You  can be different.  


So if you want a challenge, here's one for you: make a list of people you know and devote just 30-60 minutes a week for four weeks to contact them for no other reason than to say hello and let them know you care.  


~ Dr. Symeon Rodger















 

Do YOU Know This NEW Lifesaving Method?

With the holidays nearly in full swing, crowds everywhere, frenetic activity and lots of over-indulgence in food and alcohol going on around you, it's more important than ever to be equipped to save a life when cardiac arrest hits.

And it can hit, anywhere, anytime.  Any number of factors can lead to SCA (Sudden Cardiac Arrest), including numerous physical traumas, anaphylactic shock due to severe allergic reaction, and more.  In fact, about 35% of all SCA events are unrelated to heart disease of any kind.  

Two medical researchers from Arizona have recently developed a new form of Cardio Pulmonary Resuscitation (CPR), called Continuous Chest Compression CPR, that seems to double the SCA victim's chances of survival.  Best of all, it's actually simpler than the older protocols and doesn't require mouth-to-mouth resuscitation.

To learn how to apply this life-saving technique yourself, just watch this short video:





PLEASE NOTE: as the video says, this form of CPR is not for use with infants, young children or drowning victims.  

Happy holidays and I sincerely hope you never have to use this technique!


~ Dr. Symeon Rodger

Your Optimal Health Cheat Sheet

Turn up your speakers or read the text version below:

Over the last month I think I've given the "7 Deadly Spirals of Disease" teleclass about five times to various audiences totaling thousands of people.  It's one of the most in-demand health presentations out there today. 

And while there's a place for presentations that go into that much depth, there's also a place for the high-level check list of things you can do to ensure fantastic health for years to come.  So here's just such a list for you:

1. Detox your body - There are lots of great detox systems out there.  One of my personal favorites is from a company called Blessed Herbs.  Detoxifying your system two to four times per year is highly advisable, since your body is being forced to deal with a toxic load that's well in excess of its design specifications!
   
   
2. Stop loading your body with new toxins - yes it's time to start thinking about eating more organic fruits and veggies, meat that's hormone and antibiotic-free, free range eggs, and the like.  And, for that matter, to beware of any non-organic personal care products you use, such as toothpastes, shampoos, cosmetics and the rest.  If it goes on your skin, it goes into your bloodstream.
    
   
3. Get everything circulating - one of the greatest keys to excellent health is to take your entire body through its total range of motion on a regular basis, pack your organs, bones and fasciae with Qi (vital energy) and ensure that your blood, spinal fluid, lymph fluid and Qi are all circulating unobstructed throughout your body.  This alone will short-circuit the disease process. To find out more, go to http://www.rocksolidvitality.com/dvd. 
   
   
4. Optimize your diet - learn what your body really needs nutritionally.  Take Dr. Mercola's free nutritional typing test to figure out what you should be eating.  Learn from internationally famous nutritional expert Michael Morningstar by taking the course he and I put together at http://www.mindsetbootcamp.com/symeon/healthmastery.html.
   
   
5. Avoid the electromagnetic storm - learn about the dangers of information-bearing radio waves.  Avoid wireless internet, be careful about how and how often you use your cell phone, your cordless phone and your laptop.  And be especially careful to educate your kids about this too!
   
   
6. Cultivate gratitude - this the nature's most natural stress-killer.  Whereas stress sends your body's pH level into the disease-prone acidic range, the frequent practice of gratitude will have the opposite effect.  Remember, an alkaline body is a very poor host for illness.
    
   
7. Smile habitually and never complain - this has the same effect.  Yes, you're surrounded by the frustrating (and sometimes mind-bendingly stupid) actions of other people.  But the more you can learn to disregard it all, the more you'll stress-proof yourself.  When your friends or coworkers complain, propose a solution instead!
   
   
8. Give affection, get affection - people who give and receive affection frequently live longer and happier lives.  Become one of them!
   
   
9. Deal with your emotions - this is one of the greatest keys to dealing with stress.  Learn simple and powerful tools like the Emotional Freedom Technique (EFT) or Be Set Free Fast (BSFF).  Then you'll never again have to wallow helplessly in a puddle of negative emotion and put your health at risk. 
   
   
10. Meditate - it's one of the key elements of the ancient Taoist longevity system.  Moreover, it gives you mastery of your mind and emotions, and makes you totally stress-proof.  That's in addition to all its spiritual benefits, of course.
     
    
11. Learn to breathe - learn Normal Abdominal Breathing, the way the human being was meant to breathe.  This has enormous physical, psychological and spiritual benefits.  It's even more powerful when you join your breath, your movement and your mental attention into one.  You can learn more at: http://www.harapower.com/
    
    
12. Aim at harmony - we live in an anti-harmony culture.  Just walk down a busy street in any of our cities and you'll realize we've constructed a way of life hostile to our physical and emotional health.  When you aim at physical and emotional harmony in your own life, you counteract the persistently destructive influence of the man-made outside world.  Again, http://www.harapower.com/ will teach you more about this.
    

Please note you shouldn't try to do all of this or too much of it at once.  If you can implement just one of these this week or this month, you'll be making great progress!  

Remember that there's no one, single silver bullet for your health.  There are several and you need to take them all into account when you're building your new, healthier and more resilient lifestyle.  

~ Dr. Symeon Rodger

Meditation - It's More Than You Think (Part 1)

Recently a friend of mine engaged me in a conversation about meditation.  He’s pretty new to the whole thing and decided he really needed to start meditating to improve his health and, because of that decision, he was going to start meditating for a full 8 minutes a day!


Misconceptions:

Well, I’ll get back to him in a moment, but for now it just shows you all the misconceptions that are out there!  The fact is, if you’re basic understanding of the meditative process is wrong from the start, these misconceptions will limit your progress accordingly.

Yes, meditation can have profound effects on your physical health, however, that’s not the purpose of meditation.  Beware of mixing up benefits and purpose!

Meditation is really a two phase process.  Phase-1 teaches you how to stabilize your mental continuum and "delete" negative and unhelpful emotional / spiritual content, whereas Phase-2 teaches you how “download” new and superior emotional / spiritual content.


Phase 1: Stabilizing Your Mental Continuum and Deleting Negative Content

This negative content consists of all of your cultural conditioning (which controls and predetermines most of your reactions day to day to everything and everyone you encounter), your personal negative emotional content (from early life traumas and many other factors) and, in general, anything that’s holding you back.

Pursuing this training will eventually return you to the truly natural human state – where your mental continuum is free from extraneous thoughts and emotions.  Basically, you think when you decide to think.  Other than that, you mind remains crystal clear and without thought.  When this condition is stabilized throughout the day, virtually all of your emotional and physical symptoms will disappear.

The most effective way to train this method is something I’ve described in a really basic form in The 5 Pillars of Life book, and in much greater detail – pictures and all – in Rock Solid Tranquility (http://www.harapower.com/ ).  To simplify things, it involves a meditational sitting practice where you use your mental attention to follow your breathing.  Yeah okay, that glosses over some crucial details, but it’s an accurate description nevertheless.

When you start to practice this marvellous procedure, you’ll get lots of other benefits, of course.   Health is certainly one of them, as is a certain level of detoxification.  Others include a direct understanding of “harmony” – of the rhythm of the universe surrounding you.  Then you’ll slowly learn how to surrender, to let go of your own expectations, your hopes, your fears, and dwell trustingly in the moment.  In other words, you develop true faith.  (Please don't tell me how religious or "spiritual" you are unless you actually trust the Absolute Reality to care for you).

You’ll develop intuition – you’ll learn how to listen to your gut, trust you gut, and listen with a much wiser faculty than your ears or your thinking brain.

All these things will come into your reach through the practice of sitting meditation, unless…. you shoot for such hopelessly inadequate practice levels as 8 minutes a day!  Ain’t nothin’ happenin’ there… At the beginning it may well take you twice that long just to calm your mind and eliminate your distractions.  From the beginning of your practice, you should probably aim to sit for 20 minutes at a time.

Next time, I’ll attempt a brief description of Phase 2 of the meditative process, which is even more fascinating.  Just remember that you need to make some serious headway in Phase 1 first!

~ Dr. Symeon Rodger

Delicious Nutritional Fix

So I staggered into the kitchen at around 6am this morning to make breakfast, trying not to trip over the cat's bowl or, for that matter, the cat herself, who seems to have this habit of following me when she's hungry.

Do I toss some bacon into the frying pan, throw bread into the toaster or open the cereal box, like 99% of North Americans?  Nope.  None of the above. 

Instead, two bananas, some fresh and/or frozen fruit and a scoop or two of whey protein powder find their way into the blender.  Add water, hit the magic button and presto!  A highly nutritious breakfast in seconds.  Welcome to the world of...

SMOOTHIES!

So just what is a "smoothie"?  Simple.  It's a nutritious drink made from raw foods that are enzymatically alive and retain, as far as possible, their nutritional and energetic content.  You can use fruits, vegetables, nuts, dairy, nutritional supplements, and more, depending on the effect you want to achieve.

For example, I often make a second smoothie for my day, one that's designed to give me chlorophyll, the nutritional benefits of a fresh salad, and a healthy dose of high quality protein.  So I'll use parsley, lettuce or other green leafy vegetables and add some raw nuts or nut butter, and perhaps some extra whey powder or yogurt.  


"Is This Like 'Juicing'?"

Not at all.  Juicing processes fresh fruit or veggies through a device that extracts the juice and leaves out all the fiber, depriving you of a percentage of the nutritional value as well as of the digestive benefits of the fiber.  Smoothies, by contrast, give you the whole enchilada. 

Why should you add smoothies to your diet? 

1. It's a delicious way to get the benefits of raw, living foods
2. It will increase your intake of vitamins, minerals, trace elements, enzymes, fiber and more
3. It's VERY easy on your digestive system and helps to regulate bowel health
4. The contents are totally customizable

Obviously, improving your nutition is one key to your overall RESILIENCE and I can't think offhand of a better way to start.  And you can start just minutes or hours from now!  No specialized knowledge required.  Just a blender and perhaps a few smoothie recipe ideas.

As some of you know, Michael Morningstar has some amazing smoothie recipies.  Problem is I can't find them anymore.  Michael, since you read my posts, please send the web link so I can destribute it ;-)

Meanwhile, here are more than enough recipes to keep you busy:

http://www.smoothieweb.com/ 

Enjoy! 

And if you have some thoughts on smoothies, feel free to leave your comments.

~ Dr. Symeon Rodger

Want to Feel Fantastic? Use Your Body...

Today I promised you I'd talk about the second great resilience activity I undertook last week. 

From the start, I knew last week would be tough - there was lots of work to do in the office, most of it intellectual and a significant drain on my time and creative juices.  So when I realized how preoccupied I was with the workload, and especially with one particular upcoming project, I knew it was time for the distraction strategy.

"Distraction" in this case meant finding some other challenge to take me out of my head, give me more energy and "steal" some of my focus and attention, all with the aim of making me more effective at the intellectual work.


Why Take On Another Challenge?  Isn't One Enough??

You might think so, and this is where we often delude ourselves.  If I had allowed myself to think, "Oh, so much work... I'd better make sure I have lots of veg time with my favorite TV shows," the week would have been so much harder!! 

That's right... I would have found myself with even less energy and working less efficiently.  So here's what I did instead...

I set the ambitious physical goal of doing 1500 push-ups and 500 squats within 5 days - about triple my usual number.  And here's what I found:

• Some joint pain in my hips, one knee and one shoulder went way down and virtually disappeared!
• My energy level went through the roof (interesting since, as you know, I was on a cleanse at the same time and therefore operating on less and lighter food)
• Mentally and emotionally I felt fantastic in every way.  Only experience will really convince you what this kind of challenge does for how you feel about yourself and your body.

My daughter found out I was doing this about half way through the week.  She was totally gobsmacked, as they say, and asked, "Aren't your legs and butt killing you??"  Truth was, I was in no pain at all, which surprised even me ;-) 

Some of the lessons that come out of this are:

1. If you've swallowed all the propaganda about the dangers of over-training (which people often interpret as "you shouldn't do the same exercise two days in a row"), be assured it's just that - propaganda.  The vast majority of people who exercise are nowhere near their limit and are no more in danger of "over-training" than I am of winning the Boston Marathon ;-)
2. It was the best "distraction" possible - For whatever reason, focusing on the physical goal left me feeling a lot more in control of the mountain of work and supplied a ton of motivation on all fronts.
3. Those 1500 push-ups and 500 squats took almost NO extra time!  Since I did them in sets of 50 for the push-ups and 25 for the squats, it was easy to squeeze them in whenever I had a few minutes here or there throughout the day.
4. Do something like this and you'll feel physically like solid steel, mentally you'll experience crystal clarity and emotionally you'll be on top of the world

A Word of Caution:

Yes, as always I have to tell you not to try something like this without the approval of your physician.  In addition, though, you need to pick targets that are doable for you.  I picked these particular exercises only because my body is very familiar with them and because I do them regularly to a certain level.  If you've never done these exercises before, they'll damn near kill you, even if you're a decent athlete.  

On the other hand, you might pick, say, 25 laps of the front crawl in the pool daily.  I sure wouldn't do that for myself, only because I haven't swum laps in years.  If you have, then that might be a target for you.  So it all depends on how in-shape you are and what your body is used to doing.  And the possibilities are endless: walking, running, cycling, weight training, body weight exercises (the ones I used are "body-weight" exercises),  calesthenics, Pilates, Yoga, circuit training, swimming...

Remember, you don't need to imitate a tri-athlete to get amazing results.  You just have to pick an exercise appropriate for you and a target that's doable, but a bit of a stretch.  

Try this some time and I'll pretty much guarantee you'll never look back!

~ Dr. Symeon Rodger 

Want REAL Health? Go on a Cleanse!

Just so you don't think I'm all hot air, that I write about all these great practices without ever doing them...

...Last week I was into two phenomenal resilience-building activities.  It was an amazing week, a week of challenges, of pain and finally of sweet victory.  Today, though, I'll just cover the first of those activities - a comprehensive internal cleanse or detoxification.


If you're reading this blog, you probably already know how important periodic cleanses are.  Your body is packed with a dizzying array of toxins and parasites absorbed from food, water, air pollution, toxic substances used in building interiors and more.  And by all accounts, this toxic load is considerably worse than it was even two or three decades ago.  Yet a good cleanse is almost guaranteed to get your blood pesticide levels down to FDA standards ;-) Even more amazing is that a good cleanse can eliminate the after-effects of previous emotional and even physical traumas.

In fact, some of the greatest "miracle" stories of healing and longevity have been based on cleansing, such as those of Victor Irons, Dr. Bernard Jensen and many more.  




The Cleanse I Used:


Over the years, I've used a number of different cleanses, and most of them have been incredibly positive experiences.  The cleanse I just started was recommended by my business associate, Kathy, about two years ago and I had wanted to try it ever since.  It's produced by a US company called Blessed Herbs and Kathy's naturopath was very impressed with the contents.  


If you know how confusing a cleanse can be, with a zillion different capsules to swallow or potions to drink at specific times of day, you'll really appreciate the Blessed Herbs approach.  Yeah, they have the pills and potions, but the layout is SO user-friendly you can't possibly get confused.   


This cleanse is, as the name implies, based largely on herbs, and runs for three stages of seven days each, so three weeks in all.  Right now I'm on Day 6 of Stage 2, or a bit more than half way through (which is good, since I'm developing a serious craving for cheese ;-)


That brings up the whole question of diet, since some cleanses are based on fasting of various types.  For this cleanse, it's up to you -  if you eat burgers and fries every night, you'll pretty much torpedo any benefit from your investment in all those amazing herbs.  On the other hand, if you eat light, vegan meals and drink lots of filtered water, you'll get fantastic results.  




My Results (Knock Wood...):


So far, I haven't experienced any kind of healing crisis - a healing crisis happens when you have a lot of toxins and the cleanse starts moving them out of your body at a rapid rate.  The symptoms are pretty unpleasant and mimic real illness, even though they're actually a good sign. 


For me, however, it's all been the opposite so far.  Well, a bit of intestinal pain one afternoon, but who's to complain?  All in all, I've noticed:

• Lots more energy throughout the day
• Improved mental clarity
• No more joint pain (a miracle, considering my other resilience-builder last week...)

This cleanse targets the colon (absolutely the most important place to start) and then moves on to all the major organs of toxin eliminations: your liver, gall bladder, lungs, kidneys, bladder and skin.  


So far, so good.  I'll keep you posted.  Cleanses are highly recommended at least twice a year.  Remember, you should only undertake a cleanse with the approval of your physician and / or a licensed and qualified health care provider. 


Next time, I'll fill you in on my other big activity of last week ;-)  


~ Dr. Symeon Rodger

Breathing Your Way to Superb Health

You can learn a lot about a person just by observing how they breathe...

• When they're relaxed, whether standing or sitting, can you hear their breathing?
• Do their shoulders and chest rise when they inhale?
• Does their lower abdomen move at all?
• Are they inhaling or exhaling through their mouth or their nose?

All these are key questions that can tell you volumes about their physical health and, for that matter, their emotional health and how they relate to their body.

Compelling Reasons for Breathing Right:

Simply put, your body-mind organism has been designed to breathe in a particular way, and if you knock that natural breathing out of whack, you'll eventually reap the consequences.  The breathing that's natural to the human person is what's sometimes called "Normal Abdominal Breathing".  Why should you bother with it?  As Bill Nye the Science Guy loves to say, "consider the following";

• It enhances the circulation of blood, lymph fluid and energy (chest breathing restricts all of them)
• It takes the burden off the heart (chest breathing makes your heart work harder)
• It massages your lower digestive tract, leading to more efficient elimination of toxins (chest breathing leaves your lower digestive tract stagnant and sluggish, leading to auto-intoxication)
• It calms the emotions and reduces the energy-sapping "inner dialogue" (chest breathing tends to increase negative emotional content)

Practicing Basic Normal Abdominal Breathing:

Getting started is super-simple.  You can start with the following exercise while sitting or standing, and later graduate to doing it while walking:

1. Keeping your chest and shoulders relatively stationary, expand your lower abdomen outward as you inhale through your nose
2. Contract your lower abdomen as you exhale through your nose
3. With each breath, use your mental attention to feel the breath sink down to your lower abdomen
4. Breath at whatever pace is comfortable for you - this should feel completely gentle, natural and unforced, even if it seems a bit awkward at first ;-)

Once you've got the hang of that, you can experiment with these auxilliary practices (NOTE: If you have high blood pressure, please consult your physician first):

1. As you inhale, instead of just expanding your abdomen to the front, allow your waist to expand all the way around, as if it were a big inner tube
2. As you inhale, relax your perineum completely and feel the breath move all the way down to it and push against it.  Then, when you exhale, pull up on the perineum, more or less as you would doing a Kegel exercise (the Kegel or PC muscle exercises have lots of other health benefits I don't have time to get into here). 

Breathing and Your Personal Resilience:

Proper breathing can dramatically increase your physical health on all levels, balance your emotions, reduce your stress and, over time, utterly transform your relationship with your body.  It's pretty hard to overstate the benefits of paying attention to your breathing.

Of course, its real value comes when you transition from doing Normal Abdominal Breathing as an exercise for a few minutes a day to making it the "default setting" for how you breathe all day long. 

To get the whole story on how to do that, go to this website:

http://www.harapower.com/

Now, go enjoy a few good lung-fulls of fresh air!

~ Dr. Symeon Rodger

Resilience Tip: Why you need to build your network

One of the most consistent findings in studies of various resilience indicators (such as longevity, health, emotional balance, etc.) is that people with healthy and numerous social relationships are at the top of the range... every time.

Ancient traditions of health maintenance and spiritual life were built on the deep insight that all of us are interconnected with each other and the whole world in ways we're not even consciously aware of.  Quantum physics and the latest experiments in distance healing are beginning to validate this insight.  What's it all mean?


You are a communal being - you're not meant to be alone or isolated!


As our Western society has evolved over the past century, driven by industrialization, urbanization and endless technological change, we've become more and more isolated.  Sometimes it seems that our spouse and kids are all we have, if that!  One of the symptoms of this isolation is the mushrooming of social media - facebook, myspace, twitter and more.  People are desperate to connect with other people.  It's a deep seated existential need we have as human beings.


So what can you do?  If you want to be more resilient, help others to do the same.  Connect with new people.  Reconnect with old friends and family members.  Take some time over the next week to go out for coffee with someone you haven't seen in a while or call them.  Nudge somebody on facebook and remind them you care.  What you give will come back to you many times over.  Resilient people have big networks of other people they care about and people who care about them in return.


You CAN be such a person.  Sharing love is not only easy, it's fun and it's free.  What could be better?


~ Dr. Symeon Rodger

Resilience Tip: Change Your Emotional State Instantly

How do you FEEL right now?  I mean "feel" in the emotional sense. How do you feel? Think about it and come up with a one word answer for yourself.


Have you got that answer? Good. Now, did you know you can INSTANTLY change your emotional state? Would you like to do that now?


You have at your disposal 24/7 an instrument that enables you to alter your emotional state at will. It's called...


...your body.


Don't believe me? If you're feeling tired, do just two minutes of stretches, push-ups and squats and I guarantee you'll feel totally energized!  Feeling down or discouraged? Straighten up, look up and reach up with your hands palm up as high as you can reach. Do that for two minutes and I guarantee you'll feel better. ...unless you're grimly determined to wallow in self-pity, of course ;-)


Make a habit of putting a smile on your face as soon as you get up in the morning. Do this simple exercise and you'll notice a huge difference.


So remember, if you want to influence your mind and emotions, start with your physical body! Using your body to regulate your emotional states will gradually build new neural pathways to a healthier emotional life.



~ Dr. Symeon Rodger


Warrior Coaching International - transforming
your mind, body and spirit into SOLID STEEL...
...wrapped in cotton ;-)

Making Your Life a "Work of Art"

You're walking through your neighborhood, enjoying the sunshine, the crisp, clean air and the birds. Everything is peaceful and you're very content...

...and then a diesel truck speeds by, spewing black smoke and leaving you coughing and sputtering for the next 60 seconds.

Sound familiar? We all seek harmony and beauty in our surrounding, but those surroundings are anything but harmonious and beautiful much of the time. All too often, we're engulfed by noise, air pollution and visual "pollution". Then it dawns on us that maybe harmony and beauty have never been high on our society's priority list.

That's changing, of course, as I outlined in my Special Report called "Gong-Fu" last year. (You can find a copy here: http://bit.ly/4pyuw6).

In Monday's post we talked about health. In Wednesday's about spiritual life. In the end, we all realize that it's harmony and beauty that are the key to both. What does that mean?

It means that we need emotional harmony within ourselves, otherwise both physical health and spiritual life will elude us.

We need tranquility of thought - to bring our thinking processes under our control.

We need a lifestyle that cultivates and builds harmony deliberately on every level.

Now what if there were a way to access the fundamental harmony and beauty of the universe already build into us? What if it was a matter of simply accessing what we've buried inside rather than "inventing" anything? That would be much easier, wouldn't it?

The good news is... that's the case. Not only do we have a built-in way to access the harmony and beauty of the universe, but that harmony and beauty is already inside, just waiting to be rediscovered.

With the ancient Taoist art of HARA, that's what students most frequently report - that a whole new universe of profound peace, great beauty and wonderful harmony has just opened up to them.

There's a Calvin and Hobbs cartoon we loved so much we had it framed. Calvin asks his dad why old pictures are always in black and white. His dad mischievously replies that the world only turned color a few decades ago.

That experience of feeling your world turn from black and white to color describes the feeling of practicing HARA. It also explains why HARA is the very foundation of both Tai Chi and Qi Gong. Must have been pretty successful ;-)

You can learn more about HARA here:

http://www.warriorcoachinginternational.com/hara.html

For anyone who grabs a copy of this unique course before Sunday at midnight, I'll toss in a free copy of The 5 Pillars of Life as well.

~ Dr. Symeon Rodger

Becoming a "Hollow Bone"

Hi all,

Just a couple of days ago I was teaching a University class on Native American Spirituality. We were talking about the famous Sioux medicine man, Frank Fools Crow, and how he approached his spiritual path and his healing of others.

Fools Crow said that since the power that healed himself and others wasn't his own power but just came through him, he first had to make himself like a "hollow bone" (i.e. a tube), so that the Power from on high wasn't obstructed or blocked.

To do this, Fools Crow used some Sioux rituals for expelling unwanted thoughts, energies and emotional content, and for refocusing himself on his relationship to this Power that comes from "Wakan Tanka" (the Sioux name for God).

This way, he noted, the medicine men and holy men of the Sioux typically lived longer and happier lives than most of the people around them. And, true to form, Fools Crow passed away in 1989 in his 100th year of life.


How to Become a "Hollow Bone":

Obviously, learning Sioux rituals is highly impractical for anyone outside that culture. Fortunately there are alternatives.

We all know that if we make our happiness dependent on our circumstances, life will always seem like a struggle. And we can pretty easily understand that if our minds are full of negative emotional states, we're the opposite of a "hollow bone". Instead we're a blocked pipe, and the energy of God can't penetrate.

That's the essence of the teachings of the "Authentic Ancient Traditions" I described in The 5 Pillars of Life. They all teach methods for becoming a "hollow bone" - that is, for emptying your self-concern and entering into inner silence - because human happiness depends on that.

So exactly HOW do you do it?? Yes, the intention to do so is vital, but how do you defeat your habits that create the opposite result?

Centuries ago, Taoist masters came up with their own method, one that's simple, direct and can be used by anyone. When they took it to Japan, the Japanese eventually named it "Hara-gei", the "art of the belly".

By doing a makeover of your breathing, posture and movement, and then combining them with your mental attention, the ancient masters came up with a fool-proof way to return your entire mind-body organism to its natural state - a state of positive emotion, where no thoughts arise to disturb you... unless you decide to think about something.

This method was so powerful that the famous Chinese physician Sun Simiao - who himself lived over a hundred years in good health, wrote: "Tranquility then attains to concentration, and the body continues to live for years eternal."

To learn more about this amazing method, you can go here:

http://www.warriorcoachinginternational.com/hara.html

This course is, so far as I know, the ONLY one in the entire English speaking world that actually shows you how to master HARA step-by-step.

And for anyone who grabs a copy this week, I'll throw in a free copy of The 5 Pillars of Life.

~ Dr. Symeon Rodger

Want Health? Then You Can't Afford to Ignore This...

"The doctor of the future will give no medicine, but will interest his patients in the care of the human frame, in diet and in the cause and prevention of disease."
- Thomas Edison

Hi all,

Edison was right, all those years ago, and despite the power and political clout of the pharmaceutical industry, people will likely look back at the medical and health practices of the our time and shake their heads saying...

"What WERE they thinking??"

Ancient cultures made some miraculous medical discoveries, and none more far-reaching in its effectiveness than the science of BREATHING. Sounds ridiculously simple?

What if I told you that just by using certain breathing methods for minutes a day, you could detox your whole body? Here's the scoop...


Beyond "Deep Breathing"

Taoist longevity masters discovered that although ordinary "deep breathing" is really good for you, there's something even better. Yes, it's a great idea to go outside first thing in the morning, expel all the stale air from your lungs and take in some crisp, clean air to oxygenate your system (and wake you up ;-), but there's more...

They discovered that the human body is designed for "abdominal breathing", not the chest breathing adults are used to, and that when you change over to abdominal breathing, amazing things happen. For one thing, it will detox your whole body continually (a big plus in our toxin-filled society). Here's how:

Your body eliminates toxins in 3 main ways - through your lungs, your skin and your bowels.

Abdominal breathing uses the whole lung and eliminates toxins through the lungs more efficiently than chest breathing. Abdominal breathing continuously massages the lower digestive tract, allowing your intestines, kidneys and bladder to eliminate waste products far more effectively than they usually do.

And now the "piece de resistance"... they discovered that through breath control they could access the body's energy field. You can too. Focus your attention on the tip of one finger as you practice abdominal breathing and you'll notice something...

Your finger feels like it's breathing too! Eventually, you'll learn to feel this sensation everywhere. To make a long story very short, using this dynamic allows you to eliminate toxins directly through your skin.

The Taoist masters also noticed that normal abdominal breathing and the special exercises that use it radically improved the circulation of blood, lymph fluid and energy throughout the body and eased the burden on the heart muscle. And they enable you to gather energy all day long instead of just expending it.

There are further benefits on the emotional and spiritual levels too, but I've run out of space for today, so...

To learn more about these miracles, just hop on over to:

http://www.warriorcoachinginternational.com/hara.html

For anyone who grabs a copy this week, I'll toss in a free copy of my book, The 5 Pillars of Life in case you don't already have one ;-)

~ Dr. Symeon Rodger

Fitness and the Fallacy of Overtraining

Hi all,

I've spent a good deal of effort emphasizing the fact that you need to maintain a baseline level of physical fitness if you want to enjoy:

- Superior health (since health depends partly on fitness)
- Peak performance (since energy level and focus depend on it to)
- Self-confidence (since fitness goes a long way towards providing that)

As you know from experience, everybody's stiff and sore after starting a new exercise program or even a single new exercise. I know, for example, that if I go a week without doing any squats, I'll pay for it when I start up again.

Then there are the inevitable minor aches and pains of training. Yes, they're inevitable and no, they're not going to go away. On the other hand, they're a testimony to the fact you're actually doing something!

Unfortunately, though, the first thing that seems to pass through our minds when we feel a twinge here or an ache there is, "Oh, I must be over-training. I should take a few days off!"

Indeed, the myth of overtraining has been so drilled into us that it's become part of our mentality. Why's it a myth? Only because most of the people who think they're overtraining are NOWHERE NEAR overtraining and probably haven't overtrained a single day in the last twenty years.

Now don't get me wrong; real overtraining DOES exist. You'll find it among professional body builders, for example, who have actually damaged their muscles and created large amounts of scar tissue in the process. You'll find distance runners who have damaged knees and shins through repetitively pounding the pavement. But all this is much different from the minor aches and pains of ordinary training.

You see, the vast majority of people UNDER-TRAIN. They may only do 2 or 3 days a week, they don't push themselves or they're none too regular about what they do.

If you want your fitness program to give you the results I mentioned above - superior health, peak performance and enhanced self-confidence - then you absolutely need to train seriously at least 3 times a week and do a lighter workout at least twice a week. Anything less won't get you anywhere. In a future article I'll talk more about WHY this is. For now, though, I'll simply ask you to trust me on this one.

Remember that, if you're serious about becoming a more RESILIENT person, you need to train the BIG 3 - strength, flexibility and endurance - in a balanced way. This means thinking of overall health and fitness as you train, and not just focusing on your immediate goal of toning your derriere, building your biceps or running the 10K in X number of minutes.

Of course, if you have any kind of pre-existing injury or medical condition, you need to take that into account. But if not, your fears of "overtraining" are probably unfounded. And when you stop undertraining, you'll discover a whole new level of fitness (and therefore health, performance and confidence) that can be yours.

~ Dr. Symeon Rodger

U.S. Health Care Debate: This Irate Canadian Speaks Out!

Hi all,

This post is addressed largely to those of you living in the United States.

Debates about the cost and structuring of public health care in industialized nations are hardly a new thing. As most of you reading this probably know, the REAL problem with any of our existing healthcare systems is NEVER discussed in the public debates - that's the absurdity of the reigning medical paradigm (allopathic medicine) and the pharmaceutical giants who sponsor if not control it.

However, that's not what I want to talk about today. What has many of us here in Canada genuinely annoyed is the manipulation of the facts and the outright lies circulated in the United States about Canada's health care system.

A friend of mine in the US suffered a serious stroke back in March. He actually died on the table. He was successfully resuscitated and is doing quite well now, thank God. However, he told me that many of his acquaintances have said to him things like, "It's a good thing you didn't have that stroke in Canada. You'd have probably died before they got around to treating you because you have to wait so long for care in Canada."

Let's set the record straight: No one has to wait for critical health care in Canada. If my friend had suffered his stroke while visiting Ottawa, he would have found himself in a world-class hospital's intensive care unit within MINUTES. And nobody would have been demanding proof of medical insurance before treating him.

As a Canadian I have absolutely NO financial worries related to health care. Neither does anyone I know. I will never be refused treatment for lack of insurance, since we're all insured. I have never had any problems getting my family's medical procedures paid for or getting reimbursed for up to 80% for the costs of their prescription drugs, dental visits, eye glasses and a pile of other necessary services.

For decades now we've been stunned by the American reality of "catastrophic illness" - an illness that wipes you out financially. To us, this is complete madness.

We're stunned by the ideological mud-slinging of your current health care debate and especially by the lies circulating about our own health care system. When people tell you that our Canadian health care is poor, that people in Canada wait forever and still don't get the care they need, or that the system is "socialist" or (sillier still) "communist", YOU need to know this - you are being LIED TO.

Yes, it's always amused us up here in the far north that so many Americans are terrified of "communism" without having the foggiest idea what the word means. Rather than getting into that, though, let's do a little political science lesson I think you'll find MUCH more enlightening.


POLITICAL SCIENCE 101

We've had our current health care system for nearly half a century. We actually PREFER to have our federal and provincial governments run major public utilities and infrastructure. We LIKE the fact that our national airline is publicly owned. We LIKE the fact that our banks are few, large and heavily regulated - it makes them pretty much invulnerable to all those depressions / recessions you're so good at sharing with us ;-)

Is this because we're "left-wing", "socialist" or "communist"? Hardly. We do have a social democratic party, but it has NEVER held power here on the federal level.

No, my American friends, it's our CONSERVATIVES, our "right-wing" that has historically been behind the public ownership of utilities and services that are so vital to everyone and to the national interest.

You see, we inherited the British "Tory" tradition, and conservatives of that ilk have no problem with the idea that certain things are best left in the hands of government, because government, however inefficient it sometimes may be, is not obsessed with making a profit to the detriment of the people as corporations so often are.

("Conservatism" in the USA, however, is just runaway free-market liberalism. For various historical reasons, it bears no resemblance to what Brits or Canadians think of as "conservative".)

So, strangely enough, our publicly funded healthcare system is something ALL major political parties in Canada have always favored. It keeps the people happy, which is one less headache for the politicians.

Does that mean the system is perfect? Far from it. We do have a shortage of doctors and nurses in some localities. You may have to wait a while to see certain specialists for conditions that aren't life threatening.

When I went to see my family doctor, he noticed a wart on my hand. I'd have to pay to have it removed, he told me, because the system considers a wart "cosmetic" unless it's on your private parts! But, you know, I can live with that. If having to pay for a minor cosmetic procedure like that means more resources can go to treating people who have really serious conditions or injuries, then I'm happy to live with my little wart. Besides, I can find something to remove the wart for about ten bucks at the local pharmacy.

THE BOTTOM LINE?

You'd be VERY hard pressed to find ANY Canadian who would trade our healthcare system for yours. Personally, I've never met even one.

So, my American friends, stop allowing yourselves to be manipulated by your unscrupulous media and the special interest groups behind that media because there's one thing you can be very sure of - it's not YOUR interests that those special interest groups are fighting for.

~ Dr. Symeon Rodger

Meditation: Why You Need to Change Your Paradigm

One of the greatest RESILIENCE-BUILDERS out there is the regular practice of meditation. More and more people are taking up meditation for a variety of reasons, ranging from stress-management to seeking inner peace to enhancing their spiritual life to controlling their inner energy (Qi).

Unfortunately, most people are not getting nearly the benefits their meditation practice has to offer simply because they're making a culturally ingrained mistake that every Westerner is pretty much bound to make...

...they meditate when they meditate; then they get up and switch their brain into the same old stressed-out "daytime" mode they're so used to.

Hear this: your meditation's effectiveness can be easily quadrupled by simply avoiding that habitual mental shift.

"Great," you say, "but just how am I supposed to do that? My kids need their lunches made and a ride to school. My boss is on my case about that report and I'm run off my feet!"


SHIFTING YOUR FRAMEWORK

Fair enough. Let me explain... You're obviously familiar with the idea that whatever you focus on, especially with strong emotion, grows and eventually becomes your reality.

So if you insist on focusing on how insanely busy you are and how everyone is making demands on you, then that will become your reality. Let's call it the "fundamental background" of your life. Incidents will come and go throughout your day, but this "fundamental background" will always remain -ever-present and unchanged.

Suppose you decided to change that. What if the calm and centeredness of your meditation practice could be the NEW fundamental background of your life? What if your focus were constantly on that instead of on your problems and challenges?

For one thing, you'd have a lot less stress. Unpleasant incidents during the day would barely phase you. You'd be more effective and productive, since the meditative mind is always more effective than so-called "waking consciousness". And you'd be more deeply relaxed, so your health and resilience would naturally improve.


"YOU STILL HAVEN'T TOLD ME HOW, DOC!"

Mea culpa - guilty as charged! So let's get to that part now...

Here's a step-by-step method you can use to get started. Keep in mind this won't change your life overnight because your old habits of mind and body are SOOO deeply ingrained.

1. Meditate first thing in the morning

2. When you're ready to finish your meditation session, remind yourself that maintaining your meditative mind, the awareness of your inner being, is going to be the "fundamental background" of your day.

3. Become aware of the delightful PHYSICAL sensations of meditation as you go through your day - the rhythm of your breathing, the inner energy contracting and expanding, etc.

4. By focusing on these sensations, strive to keep your mind and emotions clear and calm.

"Can't be done," you say? Nonsense! Generations of experience show that people living in far more challenging circumstances than yours and mine trained themselves to do this and reaped the awesome benefits of health, immunity, longevity, inner peace and spiritual insight. That's why...

...you can too!

To learn about the SILVER BULLET for mastering meditation, whether you're sitting, standing, moving or doing anything at all, go here:

http://www.warriorcoachinginternational.com/hara.html

~ Dr. Symeon Rodger

Your Insider's Look at a Warrior's Day...

Last time, I promised to share with you what I actually DO everyday to build resilience and achieve a great quality of life. So here it is...

Keep in mind that this is just one example of how to go about it. Other Warriors will do lots of things differently. Moreover, my own personal program is a work in progress, so none of this is carved in stone. This should just stimulate your thinking;-)

Why would I do this? Simple - by keeping up this simple, easy and quick baseline of training, I can keep myself in a state of superb health, physical fitness and inner
balance without losing any time for other things.

I can pretty much guarantee that if were to track your time for an average day, you'd see you're wasting more time on useless activities than I'm spending on training ;-)

After just ONE DAY of a regime like this, you'll feel:

- Stronger
- Healthier
- More confident
- More balanced
- More in control of your life

Sound good to you?


So here's a typical day's training:

0300-0330: SSDN (meditation, which can include any type of meditation or prayer discussed in The 5 Pillars of Life)

0600-0630: SSDN, followed by the Self-Massage Set Qi Gong (5 minutes) and Fitness Routine of 30 reverse push-ups, 20 forward push ups, abdominal exercises and 25 squats (5 minutes)

0800-0845: Walk, including deep breathing exercises, uphill sections with heavy pack - I use this time to practice noetic prayer and some visualization

0845-0900: Reading inspiring material, Fitness Routine for second time.

1000-1005: Muscle-Tendon Changing Qi Gong

1100-1105: Practice one martial arts technique

1200-1210: SSDN

1400-1405: Do a short Tai Chi form

1500-1505: Fitness routine for third time

1600-1605: Breathing portions of Iron Shirt Qi Gong

1630-1700: Walk without pack - deep breathing, uphill and downhill

1700-1710: Fitness Routine with addition of situps and bridging

1710-1720: Martial arts with the punching bag (whose name is Bob, after a particularly obnoxious person I used to work for ;-)

2100-2110: Qi Gong (whatever type comes to mind)

2110-2140: Readinge

2140-2200: SSDN


There you have it. This may look like a lot, but when you actually do it you'll realize you're getting enormous results from activities that take VERY little time. You don't lose much working time and what you do lose is more than made up for by working much more effectively because you've had the good sense to shut your brain down and engage your body for a few minutes.

So I encourage you to take some of these 5-minute chunks out of your day and fill them with any activity that increases your resilience, whether that's sit-ups, meditation or reading something that inspires and motivates you.

If you want to learn the world's top methods for doing all of this, you need to get over to this page:

http://www.warriorcoachinginternational.com/BlackBelt/index.php

- Dr. Symeon Rodger

Take Charge of Your Health-Immunity-Longevity NOW

My wife and I recently had dinner with an old friend from out of town, a middle aged guy who, on the outside, looks healthy enough. Turns out he wants to drop about 20 pounds, so we asked him what he's doing about it. He said, "I'm doing a lot of walking, but for some reason I'm not dropping any weight."


Well, that was my first clue, so I asked him what he eats... and that's when it all came out - junk food, too many carbs of the worst kind and absolutely no regard for food combining. Hardly a surprise, alas...


He was actually proud of his recent switch from regular Pepsi to diet Pepsi! It's enough to make a health coach drive his head into the nearest two-by-four ;-)


Anyway, given our short time together and where he was at, there wasn't a lot we could do. My wife taught him how to maximize the weight loss from his walking and gave him a diet that will almost certainly get him to his goal of losing those 20 pounds.




THE STUPIDEST THING YOU CAN DO IS THIS...


...to focus narrowly on "losing weight", rather than on your overall health and immunity. And that's especially the case if you're looking to lose less than 50 pounds or so. The ironclad law here is this: Focus on your overall health and immunity first, and only then worry about the rest.


The most common stupidity I run into is that people haven't a clue about the exercise they need most. Our friend is typical - he thought that by going for a walk every day he had covered his bases. And then you get other people who only run or only lift some weights or only swim. Why's that a problem?


Well, the Taoist longevity masters, who figured outhow to RELIABLY GET YOU PAST YOUR 100TH BIRTHDAY IN GREAT HEALTH, knew the ONLY approach to exercise that really works. They knew about the "7 Deadly Spirals of Disease" and how to avoid them all. And they knew that just "staying active" and getting conventional exercise didn't cut it.


And here's the system they came up with:


http://www.warriorcoachinginternational.com/RSHQG/details.php


It has worked for them for the last 15 centuries or so and it can work for you. This is the cornerstone of their health-immunity-longevity system.


And here's the GOOD NEWS: If you grab a copy this week, we'll send you a FIFTY DOLLAR rebate off the posted price. So don't wait. Learn the most important facts and take charge of your own health, immunity and longevity today.


Or you may want to give it as a gift to someone who,like our friend above, is on the wrong track at the moment. Just because our friend and millions like him are on the wrong track doesn't mean you have to be!


http://www.warriorcoachinginternational.com/RSHQG/details.php


To your health!


~ Dr. Symeon Rodger
Warrior Coaching International - transforming your mind, body and spirit into SOLID STEEL......wrapped in cotton ;-)