RiversZen Fitness: Move Well, Stay Healthy and Thrive

Dave leads a compact session of seated upper body stretches, targeting stress and tension for a quick boost of flexibility and calm. Get full access to Fit, Flexible & Thriving - Move Well, Stay Healthy at www.movewellstayhealthy.com/subscribe

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 circulation Just 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 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

Get full access to The 5% Club at 5percentclub.substack.com/subscribe

Grab a mat and spend the next 45 minutes getting a full, deep satisfying stretch. Get full access to The 5% Club at 5percentclub.substack.com/subscribe

RiversZen 5% Club isn’t just for senior citizens. That’s right—20, 30 and 40 year olds, I’m talking to you! I wish someone had whispered this in my ear when I was younger. If I had known, I would have started some simple daily practices. To receive new posts and support our work, consider becoming a free or paid subscriber. Trust me, I’d have avoided a lot of pain and health issues. Wouldn’t we all like to dodge those pesky problems? Life can be tough enough without the extra baggage! Now, you 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 pressure At 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 Consistency As 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