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An Inspirational Quote



“I go to the gym three times a week, as often as I can, really. I work with a fabulous trainer for about an hour each session. For me, exercise is more than just physical, it’s therapeutic.”


Michelle Obama


One Legged Bridge On Ball

One Legged Bridge On Ball

You can heal your mind and body by learning the four steps to Total Fitness.


Want to achieve Total Fitness? Start with the basics.


Weight training. Whether you are a man or a woman, this is the most effective way to change your body and to stay healthy as you age because muscle loss is one of the key factors that exacerbates deterioration. If you are not healthy enough to lift weights, start with the other kinds of exercise first. We are building a FREE video exercise library. You can see our first videos at the following link: https://www.youtube.com/totalfitnessusa

De-stressing exercise, including yoga, qi gong and tai chi. I have yet to meet even one new client who was in stage zero of adrenal stress. This kind of exercise is very important in our society now for many reasons. I can’t think of a single person who would not have more energy, less fat around their midsection and a more conscious approach to life if they would only perform this mode of exercise at least once a week or more.

Movement you love to do. If you love it, you will keep doing it. Want to try something new? Sign up for a mountain biking lesson with Henry Edmunds by emailing Henry@totalfitness.net or a dog agility class with Meredith Minkin, info@yourcaninephd.com.

Activities of daily living. Take the steps at work, rake your yard, walk your dog and build regular movement into your every day life.

Attitude – Make a conscious choice to be a healthy person. Every person I know who has lost weight, overcome a serious illness or let go of an addiction made a conscious choice and continued to focus on their choice 24/7, even when they were sad, mad, upset or out with friends on Friday nights. Strive to:


Develop a healthy relationship with food and exercise.

Learn to love yourself exactly as you are now. Take all steps to change from a loving place, knowing that your life is not a dress rehearsal and that you are worth it.

Courageously face any addictions to alcohol, overworking or negative emotions.

Become a positive attractor. Recognize that whatever you have been putting out into the world is exactly what is coming back to you now. If you are not enjoying what you are experiencing, you must change what you are putting out.

Rest – Strive for a total of 10 hours rest every day. Follow this formula:


Take 10 minus the number of hours you slept last night = the number of total hours of rest and relaxation you need today. This may include meditation, naps, hot baths, etc.

Go to bed by 10 p.m., lights out by 10:30 p.m. If you have trouble sleeping, find out about natural ways to improve the quality of your sleep through this audio CD, the Sleep Solution.

Learn how to meditate so that you practice resting your mind as well as your body. You can find a Loving Kindness meditation CD and the Sleep Solution CD at https://www.totalfitness.net/1ShoppingCatalog/CDs.html

-Test your adrenal function. If you have burned out your adrenals through years of overworking and overstressing yourself, you have damaged your metabolism. In order to heal, you must rest. Knowing your current level of adrenal stress tells you exactly where you need to start in your health and fitness program. Give yourself permission to rest. You must rest in order to rebuild and heal.

Nutrition – There is no truer saying than you are what you eat. Strive to:


Plan for 5 mini meals per day. Make sure you eat at least 1,800 calories a day because eating fewer calories than that depletes your brain chemistry within 24 hours, lowers your metabolic rate and sets you up for failure. Please, let’s drop crazy diets that push your entire system out of balance.

Drink half your body weight in ounces of water every day.

Choose organic, fresh whole food. Do not eat processed foods, fast foods or diet products. Download our FREE shopping list here: Shopping List For Worlds Healthiest Foods. Learn how to cook in ways that are both emotionally rewarding and healthy. Download our FREE recipes and shopping list here: https://www.totalfitness.net/nutrition%20recipes.htm

Eat only what is right for your body. Have your metabolism assessed by a Total Fitness practitioner. You may need to heal your metabolism, especially if you have had trouble losing weight, are in menopause, are not detoxifying properly, have burned out adrenal glands or suffer from insulin resistance. You may need to identify your food sensitivities, heal your gut, balance your hormones or supplement to overcome nutritional deficiencies. Find out what you need to make your metabolism work right.

Remember, Total Fitness is all about balance. Each step to Total Fitness is equally important to all the others. If you have not been achieving the results you want, ask your Total Fitness practitioner to help you identify how you can fine tune your program to take it to a higher level.


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