Trans4mind Home Page
~ Making the Human Heart Visible ~

Looking for a better life?

Our online, interactive video workshops present the most effective methods of personal development, combined with personal support from expert life coaches.

Explore Article Library

Fitness In Five Minutes A Day?

By Steven Barnes

What is the minimum amount of exercise needed for health and fitness? While it depends on the person, lifestyle, and goals, the general wisdom is that 20-60 minutes per day of cardio pumping, iron lifting, or muscle stretching is necessary.

While no one could deny that these numbers produce optimal results, it is possible to accomplish great things in a shorter time.

The truth is that most badly out-of-shape people have lost a crucial "body-mind link, a connection that helps them to feel the physical hunger for healthy movement. They hate sweating, don't like walking, and often confuse thirst or emotional pain for hunger.

For those of us who have to ease our way back into an exercise routine, even five minutes a day can be a life saving door into a healthier world.

Here are the rules:

1) In order to get the most out of this routine, it should be spread out over the day. We're suggesting sixty seconds of work at 9 am, 12 pm, 3 pm, 6 pm, and 9 pm. This approach is called "Greasing the Groove and has an exceptionally powerful effect.

2) Concentrate on the abdominal muscles. They are the most important group of voluntary muscles in the body, aiding posture, digestion, and sexual function. Critical to athletic performance, they transfer power from the lower to the upper body. When it comes to appearance, the abdominals are called "the window of health"we are judged more often by our belt-lines than any other single physical factor.

3) It is virtually impossible to tone the abdominals without benefiting other muscle groups.

What exercises are best? I would suggest a tri-pronged approach: a "killer exercise, a light exercise, and one that can be done in public"while walking or driving.

1) A roller wheel. These are available in any sporting goods store for about five dollars, and are the only ab exercise devise worth your money. Beginners roll out from their knees, more experienced exercisers from their toes.

2) Hip lifts. Lay on your back, brace your hands at your sides, cross your feet, lifting feet and knees from the floor. Now contract the abdominal muscles and lift the hips from the floor. Relax and repeat the hip lift for sixty seconds.

3) Power breathing. Contract your abdominal muscles HARD as you walk or drive. Combined with proper breathing techniques, this can actually be the perfect ab exercise. There are many yoga, Tai Chi and martial arts teachers who can teach you proper breathing technique"if you haven't had training or studied this, don't assume you already know how'seek out a teacher!

While the "Grease the Groove technique is powerful (and can be used to develop strength, flexibility, or coordination) it is not intended to substitute for your longer cardiovascular workouts. It is offered as an addition, or for those days when you just can't exercise, or as a way for the non-exerciser to begin. Consider it a doorway to a fitter, healthier world.

About The Author

NY Times bestselling author Steven Barnes CST (Circular Strength Training) is a dual black belt, yogi, and the creator of the Five Minute Miracle exercise system. Learn more at:


Careers & Employment
Grief & Loss
Kids & Teens
Public Speaking
Self Help
Self Improvement & Motivation
Sexual Relations
Stress Management
Travel and Leisure

From our extensive site, you'll find good info on many topics using this search:

A great way to support your Trans4mind Training is to use these popular and effective hypnosis downloads...

  • The Next Level ~ Designed to radically boost your performance in any field. It's based on a technique used by top athletes and other successful people to help them make a big stride forward.
  • Create Your Own Reality ~ Use the power of your unconscious mind to transform your life.
  • Deeper Self Respect ~ Use hypnosis to connect with your true inner worth.
  • Detach From Fear ~ Tune out nervousness and anxiety with hypnosis.
  • Generalized Anxiety Treatment ~ Use hypnosis as a generalized anxiety disorder treatment and you can feel calm today.
  • Improving Concentration and Focus ~ Learn how to discipline, direct and command your mind to improve your performance.
  • Exercise Motivation ~ Give you powerful keys to getting back on track with your exercise - and staying there.
  • Overcoming Shyness ~ Provides an invisible security blanket allowing you to develop social ease and overcome shyness.
  • Quick Confidence Booster ~ An audio hypnosis session that's specifically designed to get you (quickly!) back on track.
  • Stop Negative Thoughts ~ Learn powerful hypnotic techniques to stop negative thoughts before they start.
  • Overcoming Procrastination ~ Let hypnosis help you get on with what you need to do, when you need to do it. Let nothing hold you back.
  • Think Thin ~ Use hypnosis to re-train your brain and lose weight naturally... that's how to get and stay slim.
  • Fall Asleep Fast ~ Relearn how to fall asleep fast and enjoy a good night's sleep.
Search on an issue that interests or concerns you...

Trans4mind Training is the best thing we've ever done! It's a series of interactive video workshops covering the key challenges we all face in life - to help you achieve greater inner peace and true fulfillment.
Copyright © 1997-2016 Trans4mind Ltd