I have a list six things to do every day to maintain your physical health. I’m calling them the 6-S Steps to Success. This is a list of quick little things you can do that will really maximize your mental output by using your physical body. Think of the 6-S Steps (Six-cess) in the vein of the "4-S Parade". I first learned of the 4 S parade from my freshman roommate in college and have since heard the expression around the world. I laugh every time I remember it so I decided to use the same kind of memory hook so you will easily remember this list.

First, it’s so important to remember that the mind and body are one system. If your body is run down it’s going to get more difficult to maintain stamina and have your mind open for perceiving possibilities and solutions. When you remember to do these six little things every day you will take a shortcut to mental and physical fitness.

Ready - - Here they are:

1. Sip 2. Surge 3. Stretch 4. Sit-up 5. Smell 6. Swivel

Sip - First thing in the morning, drink a glass of water. I drink my first glass when I put the water on to boil for my French Press Coffee. You have been sleeping all night and your body is dehydrated. Now do your body and brain a favor and give it some water. Then throughout the day, keep a glass of water handy and sip all day. Your system is constantly de-toxing and it uses the air out of your lungs, the perspiration on your skin and your urine to carry the toxins out of your body. So give it enough water to do its job and keep you body and brain cells clean and clear.

Surge - I got this tip from a chiropractor - How your body responds to a workout is more important than the duration of the exercise. Getting a workout in is better than not getting a workout in, but wouldn’t you want to get the maximum payoff for the time you put in? Using the concept of surging, you can get an effective workout in just 16 minutes. I use my Nordic Track for this one - - don’t have to go to the gym, wear your heart rate monitor, or even get workout clothes on. Just hop on the Nordic track and use the built in timer. Using the idea of surge – you are exercising the way kids naturally play – or the way you play soccer or basketball. Speed up, rest, speed up, rest, speed up, and rest. It’s a fantastic way to get in a good quick workout.

First – do a 5 minute warm-up – you will know when your body is warm – you will feel warm and many people will have a slight perspiration. If you aren’t getting warm in 5 minutes, pick up the pace.

Then repeat the "surge" three times. The surge is:

20 seconds Maximum Effort (as fast as you possibly can) 20 seconds Recovery (slow movement) 20 seconds Maximum Effort 20 seconds Recovery 20-seconds Maximum Effort 2 whole minutes recovery Then Repeat surge cycle starting with 20 seconds of max effort Now one last time Repeat surge cycle starting with 20 seconds of max effort And now, Cool down by doing your stretches

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