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WEEK TEN

Hello and welcome to Week Ten of Your Life Success Plan. We hope you are having an
excellent week!
As we begin Week Ten and a new month, we are also starting into the Third Essential for
Life Success Physical Health. It seems each Essential could, in and of itself, seem like
the most important and significant Essential we cover, which is good. The great part of
the 12 Essentials is that we get to space out over a period of time so many important and
significant topics and skills. But arguably, Essential Three is at the top of the list. Our
health plays a critical role in all accomplishments--first, at the very basic level of
survival, then having the ability to function reasonably well and finally, with the ultimate
goal to have such vitality and energy that we are more effective in every other area of our
lives.
So stay tuned as Jim and I introduce this important topic and Chris walks you through our
weekly questions and action lessons.
Make it a Victorious and Powerful Week!
Donna

There are so many good health and exercise plans available to us; it is up
to you to choose what will fit you, your needs and your lifestyle the best.
Keep it simple but effective.
--Chris Widener

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HEALTH
The Third Essential for Life Success: Health, Part One
- Exercise
Welcome to the first week of Month Three with a focus on Physical Health! This is a
great one, as well focus on all the different areas of that physical health affects and can
be affected by. And how being healthy in a whole way will propel us even further down
the road to a successful life not to mention KEEP OUR WEIGHT OFF AND OUR
HEALTH GREAT!
This month and next when we look at health, well look in the context of humans
consisting of three distinct parts or layers: the Body (the physical nature), the Soul (the
mind, will and emotions) and the Spirit (the part of us that transcends this world and
communes with God).
We'll cover these three layers in four different parts this month and next. This month
well look at the four aspects to physical health.
1. Physical Health Exercise/Metabolism Retraining. This week we will look at the
very important area of exercise. This is the area that most people initially think of. "I need
to exercise", is the first thought that occurs to them when thinking of health. And this is
true, we do need exercise, and today we will take an even more in-depth look at this
important topic.
2. Physical Health Nutrition/Healthy Foods Education. Concentrating on the area
of nutrition, it is very important to make sure that we fuel our body properly because our
body gets its energy from the foods we eat, just as a vehicle runs off of the fuel we put in
it. If we put the wrong kind of fuel into our body, it will not run properly. If we put the
right kinds of foods in, it will run like the strong engine of an expensive sports car!
3. Physical Health- Supplementation. Scientific research proves that our expected life
span has significantly increased! A person of 50 or younger today may very live to be a
healthy 140 years of age!! Supplementation is the key to not only living longer, but to
living really well and happy during that long life! Just think looking and feeling
fantastic as you play with your great, great grandchild in the back yard! The secret is in
knowing what supplements are the right ones for you and how to judge them.
4. Physical Health- Life Success and Circle of Influence. Yes, our physical health has
EVERYTHING to do with practicing Life Success. And it has everything to do with who
we spend time with. Long-term results come when our focus reflects an attitude of being
goal directed and results oriented. When we acknowledge all the results we receive on a
day-to-day basis, in each area of our life, and how it ties into our physical life, we want to
continue to see them and certainly never lose them. Life Success helps us do that. Those
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we spend time with dictate our physical health up to 85% good or bad. Understanding
how that works allows our health to improve.
This week we focus on exercise. We are going to give you the benefits of exercise, and
Chris and I will then give a few tips for getting a simple exercise program up and
running.
This week we want to give you a good understanding of just how important physical
exercise is. The well talk about the "how's" of exercise below, and those are important very important - but the underlying foundation for exercise - to really get us to take it
seriously - are the "why's" of exercise. Why should we exercise? Why is it important? We
have been told many times how important it is and yet so many people do not exercise.
Why?
I believe it is imperative to understand the benefits of exercise and why we would do well
to adopt a lifelong program of physical exercise that keeps us in tiptop physical health.
We should treat our body like a temple, not a woodshed. Because the mind and body
work together, your body needs to be a good support system for the mind and spirit. If we
take care of our bodies, they can take us where we want to go with the power and vitality
to get there.
So lets take a few minutes here and we'll give you the 7 Major Benefits of Physical
Exercise:
1. Physical exercise strengthens your cardio vascular system and helps
support your skeletal muscular system. The two major systems that keep you in shape
physically are put into action and driven to health when you work out and exercise
physically. A good workout gets the blood pumping, moving throughout your body,
taking those nutrients where they need to go. A good workout gets your lungs working
hard and expanding their ability to take in and effectively use the oxygen meant to funnel
through your body. Working out gets your heart pumping hard and strengthening itself so
it can continue to beat strong and hard for many years to come. (Just do the math: Have
you ever considered that a heart that beats an average of 70 beats per minute will beat
2,575,440,000 times in a 70-year life!? That is over two and a
half billion times! You need to keep it in working order to go that long!). A good workout
develops and maintains strong muscles so they can carry your body around and remains a
good support for the rest of your life! Can you see how important it is, if you want to
succeed and achieve a well-balanced life of health, to give a priority to physical exercise?
It is imperative we take good care of our body because that is the only place we have to
live.
2. Physical exercise raises your metabolism and helps keeps your body more finely tuned.
Combined with the nutritional aspect well cover next week, these two keep your body as
a system, humming along like the engine of an expensive sports car. Among other things,
having a higher rate of metabolism makes your body work more efficiently, burning fat in
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the proper way and helps keep you at the proper weight. One of the most important areas
of physical health is to have a properly functioning metabolism and a good workout
routine can be a major contributing factor in getting your metabolism in the right spot. If
you don't feel well, you probably won't do well, so invest the time in a good workout
plan.
3. Physical exercise relieves stress. You know as well as I do that going about our lives in
this day and age is stressful. There are so many factors that can cause stress for us, and
the pressures can build the more successful we become. As you achieve more, there is
more responsibility. More responsibility can produce more stress. Participating in a
regular workout program helps burn off stress. Your body actually produces stressrelieving chemicals that are designed to bring your body into a state of physicalemotional balance. This is done when we get our bodies into a vigorous state of physical
exercise. So, if you want to have a little less stress in your life - exercise more - it helps!
4. Physical exercise helps you sleep better. Our bodies, while designed for action, are also
designed to sleep regularly. Often because of other factors in our lives, many people
today do not sleep as they were intended to. Foods we eat can interrupt our sleep. Stress
can keep us from getting the sleep we need. But exercise can help counter-balance that.
Good, hearty workouts can and will help your body come to a healthy state of exhaustion,
which in turn helps you sleep better.
5. Physical exercise helps you feel better. People who are in a regular
exercise program feel better about themselves. Their bodies are healthier, and as they go
about their day they have more energy and are more alert. It makes sense, doesn't it?
When we treat our body right, we feel better. And we feel better in all different kinds of
ways: emotionally, spiritually, etc. Remember, all of the three areas of our bodies are tied
together and have an affect on one another.
6. Physical exercise helps us look better. Hey, who doesn't want to look better? We all do!
A good exercise program can do that. Good vigorous exercise on a regular basis will help
you lose fat, tighten skin and firm and tone your muscles. Done right, combined with
eating right, you will look great in no time! And let's face it, looking good will make you
feel better - there is an emotional connection. Studies also show that better-looking
people as a general rule do better in business. As much as people say it isn't right to judge
a book by its cover, many people do, so we should give ourselves a better chance at
business by making our cover healthy and fit - and better looking. So make sure your
outside is a good reflection of your inside.
7. Physical exercise enables us to live longer. This of course is the best benefit. Obviously
there are no guarantees in this life, but the fact remains that those who maintain a healthy
state of physical fitness live longer than those who do not take care of their bodies. We
should all have as a goal the idea that we will live long and healthy so we can achieve all
we were meant to achieve here, as well as give ourselves fully to our families and those
who love us and depend on us. A good long life, filled with love and success is what we
should all shoot for, and maintaining our physical bodies is an integral part of that!
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There you have them. Seven great benefits you receive from keeping your body in great
shape through exercise!
Until next week, let's do something remarkable!
Jim Rohn (and Donna Krech)
Chris Widener here with a few tips on establishing a simple yet effective workout
program. As I write this, I just got back from the gym, where I go every single morning to
get in my workout. As Jim mentioned above, I feel better when I work out. I also relieve
stress and, above all, I know I am going to live longer because I am taking care of my
body. That is important to me - but also important to my family.
You see, about four years ago I took a good long look at my physical exercise program
and decided that I needed to get into a regular program. I did it for two reasons. One, I
knew that I would feel better and live longer and stronger. Secondly, I wanted to be
responsible to my family. I wanted to make sure that I did whatever I could to be there for
my wife and children later on in life.
So I committed to going to the gym and have never looked back. I dropped about 30
pounds of excess weight and added about 15 pounds of muscle mass. My body fat went
down and I got in better shape. Now, understand, I am not an expert in this area. But that
is good for what we are doing here because most likely you aren't either! We need it
simple but effective. So here are my top six tips for having a simple yet effective exercise
program.
First, its a good idea go to your physician and tell him or her what you would like to
achieve physically and that youd like to know where you are now. I cannot emphasize
this enough! Let your doctor know and help you along and/or encourage you with your
plan. Each individual is unique and will need to have a health professional help them
decide which is the best plan for them. Believe me, they will be ecstatic to see someone
taking their health seriously and will be glad to help! And as a weight loss member
already, you have GREAT things to show him or her!
Second, have a plan. Just as with all of life, we do best when we have a plan. That is why
you are on the Life Success Plan. We do better and are more accountable - as well as
more successful - when we plan and then work that plan. So, get a plan. There are so
many good health/exercise plans available to us; it is up to you to choose what will fit
you, your needs and your lifestyle the best. Listening to this month's conference call with
Greg Landry, coming in 2 weeks, has some great tips for starting very simply and
building on the basics to help you reach and maintain your health objectives. The first
and most simple step of your plan should be to start becoming active on a daily basis,
even 5 minutes a day will make a huge difference physiologically and as a result will
move you in the direction of strengthening your body's cardiovascular system. So a
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simple start could be walking in your neighborhood, a nearby park or local school track.
The next step would be to add in strength/weight training and alternate strength training
and cardiovascular conditioning. Try doing cardiovascular (walking, jogging, swimming,
aerobics, etc.) on Mondays, Wednesdays and Fridays and strength training on Tuesdays,
Thursdays and Saturdays. The key here is to do what works best for you and your
schedule.
Now my personal plan is simple (You don't have to do this plan, I simply show it for
illustrative purposes). It starts with going to the gym every day. Yes, every day. I take two
Sundays a month off. Other than that, I get there every day at the same time. I do not
schedule meetings during that time. It is important to my life and so I schedule it in and
nothing takes precedence over it. Next, I follow what I call the ABC'S of working out. It
is my way of remembering what body part to work out each day: A is for arms and abs. I
do that the first day then move on to the next. B is for back and legs (I couldn't fit "L" in
and make it work so I tacked it on!). C is for chest. S is for shoulders. Then I take a day
off of weightlifting and go back to the ABC'S. Additionally, on each of these days I do
between 20 and 45 minutes of cardio workout on the treadmill or stair-stepper.
Third, start small. One reason so many people fail to maintain
a lifelong workout plan is because they start too big, fail and
then quit. You don't have to go to the gym every day. You
don't have to start off trying to bench press like a middle
linebacker. Start smaller if that is what it takes for you to be
successful. The key isn't the size of your start but that you
start! It might mean taking a vigorous walk three times a
week with your spouse or friends. Whatever it is - start!
Fourth, make it regular. Monday, Wednesday and Friday or
Tuesday, Thursday, and Saturday. Every morning or three
evenings a week. It doesn't matter what your plan is as long as it is your plan and you
keep it regular. If you can keep from being sporadic, your body will be in much better
condition.
Fifth, incorporate exercise into your day. You don't even have to join a gym. I know
people who ride their bikes to work (Yes - even in Seattle! And they do get wet!). If you
work on the tenth floor, take the stairs three times a week. Park at the outer edge of the
parking lot. Bring a sandwich for lunch and walk while you eat it at your lunch break.
There are lots of different ways to get exercise on a regular basis if you just put a little
thought and effort into it.
Lastly, remember that something is better than nothing. Sometimes I just plain old do not
want to go work out and do 45 minutes on the treadmill and 45 minutes in the weight
room. I could decide to not go and sit on the couch and eat a pint of Ben and Jerry's
Chubby Hubby Ice Cream. But instead I decide to go to the gym. Even if I do 15 minutes
on the treadmill and then quit - it is better than having done nothing! It is a continual
move in the right direction (You can apply this principle to any area of life - saving even
$50 a month is better than nothing!).
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Remember, we are all in this together as we go through the Life Success Plan. Good luck
to you and to your continued success!
See you next week,
Chris Widener

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Questions for Reflection:


Q. Have you ever taken the time to come up with your own reasons
for getting physically fit with an exercise program? What are some of
them?

Q. Which of the benefits Jim talked about struck most closely to home for you? Which
one resonated most deeply for you?

Q. Do you have a plan for your health, especially a plan for physical health as it relates
to exercise? Write comments here.

Q. When was the last time you visited your physician to talk about a plan of physical
health?

Action Steps This Week:


1. If you haven't been to your doctor in the past six months, make the call and get in to
talk with him or her about your physical health plan. Its always a great time to see how
your physical exams results turn out!

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2. Take some time and write down the top three benefits you want to receive from your
exercise program.
A.
B.
C.
3. Take some time this week to develop a simple, workable and effective plan for your
life and lifestyle. Write your thoughts here.

4. Exercise! As the old Nike commercial goes just do it. Start small if you have to, but
take some ground this week in the war on physical lethargy!

This week we will be listening to CD 7 of the New Millennium series. Here are just a few
of the incredible things you will learn on this CD:
How to be powerfully persuasive
The teenager session (Hint: Lots of great stuff here for adults too!)
Charlie "Tremendous" Jones
The Ant Philosophy
3 Key Areas of Personal Development

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See you next week,


Chris Widener

Notes for CD Ten from the Jim Rohn New


Millennium series:
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