You are a living machine, requiring daily maintenance.

This site is for those wanting to improve overall health and fitness but don’t know how to begin.

We are all pressed for time.  You don’t have to wait for the perfect schedule to take care of  your health and fitness.  Learn how to incorporate it into your day, right now.  Learn how to take control of your well-being with the time that you do have.

Gosh so much has changed in the world since I started writing this blog in 2011. Having no idea where it would lead, I began developing this site. My objective was to encourage a practice of daily mindful physical movement and body awareness for everyone. Little did I know, chronic illness had been taking a firm hold on me and would grip me in its talons for a decade of Chronic Fatigue from CIRS.

At the time I had just spent months experimenting with High Intensity Interval Training and thought it was fantastic. Exploring further, what I found so meaningful was not the High Intensity part but rather the short intervals. Training in this way helped me to dismiss the old concept of long duration for health and fitness. By 2013, I stopped doing HIIT and converted my daily body maintenance practice into a very short morning stretching routine, followed by 30 minutes of swim drills and stretching (3 times per week), on other days I would go for a brisk walk in the woods for about the same amount of time, followed by an evening, before bed short stretching routine – always with the emphasis on body alignment. During the day I naturally kept active but like everyone else (it seems), I spent a lot of time driving and sitting or standing in front of a computer screen. But what I carried away from HIIT was the concept and self-discipline to actually take charge of time. TIME! So simple but so difficult to master. What I was able to achieve in the cumulative 20 second intervals actually changed and shaped my body and health in a way that I would not have imagined had I not experimented for myself. So I carried that concept forward into everyday, mundane chores. I learned to be idle no more (well, not all the time!). HIIT taught me how to become more effective and efficient with time, whether I catch a stretch here or there, tidy the house, send an email, read a few pages, etc. and know that it really does add up. Not to be confused with multi-tasking…The cumulative effect is huge and meaningful and worth the seconds of time.

All the while I was training and getting stronger, simultaneously my body was breaking down on me. Was I just simply aging ahead of my peers? Or burning the candle at both ends? Were my little workouts too much for me, even though I was doing less than I had in the past? I know now, had I been saturating myself with minerals my body might have had a fighting chance. Minerals ARE the fountain of youth. Some fountains (water and soil sources) have excellent quantities of minerals while others are very depleted and often polluted. From my experience, no amount of exercise, massage, physio or surgery will correct chronic pain. The source of our pain is in the imbalance of what’s going on inside our cells. It explains why some people can be exposed to toxins and thrive while others deteriorate and collect diseases. It’s not about bucking up and pushing through the traumas of life but the reality that our planet is sick and most of us are as a result.

With an efficient and effective practice of daily body maintenance each day you can achieve improved health and fitness. You can read my bio here to learn how I arrived at this point.

Use this information to help get yourself started on a simple daily body maintenance program.

Updating the list below as of September 2025.

I used to promote a variety of styles of movement. After watching Naudi Aguilar develop Functional Patterns; I caught up to him in 2011. I watched his IG page over the years as my own health was deteriorating. I so much could see the genius behind his vision and wanted to learn from him. I had to wait until I went through my health crisis and started to climb out of the hole before I had the energy to practice the 10 Week On-Line Program at home, and then attend the Human Foundations course in 2023 in North Vancouver. Since then I’ve done HBS1 (Human Biomechanics Specialist Level 1) at Project Function in Nevada.

• Start with Functional Patterns 10 Week on-line program
• Practice on your own, work with an HBS practitioner virtually or in person
• Rest & Recovery is equally important to athletic & functional performance, as is the actual strength & conditioning component. Don’t over-train.
• Explore the Practice of Meditation. Eckhart Tolle says, if you can simply focus on the inhale and exhale one time, you may actually benefit more from that than from an hour of unfocused meditation. The bottom line? Stop trying so hard. Less is more. Be here now.
• Saturate your body with essential minerals and nutrients.
• Eat organic non-polluted food, and drink filtered re-mineralized water.
• Detox your body by sweating out toxins with an Infrared Sauna. But not too often or for too long.
• Try Red Light Therapy
• Let sunshine get on your full body without slathering on sunscreen. Get as much full body exposure as possible. Early morning exposure for short periods of time is safer than high noon hours (10-3pm when the sun is at it’s strongest). Don’t burn your skin. If you can’t get outside try the SOLIUS which is a UVB Light Therapy, which offers the benefits of the Sun (stimulating Vitamin D) without the harmful rays.
• Start your day with a 4 Minute Morning – everyday…for the rest of your life! 
• Learn and practice the progressions from the 4 Minute Morning series.  I do  Week 3 – DAY 7 every day.  I think of it as my health & fitness insurance should some event in the day derail my exercise or sport plans. But I am learning to maximize even the remote seconds in the day to take care of myself. There is no excuse not to take action, just the lack of knowing how. We all have to start somewhere.
• Recognize which whole natural foods fuel your body, which in turn will optimize performance and provide the body with usable nutrients. Get food sensitivity testing done if you’re having gut or other health issues. Alternatively consider an elimination diet. Animal-based, Carnivore, proper Keto (not store bought prepared packaged food), The Lion Diet.
• Recognize what good hydration feels like and practice consuming adequate amounts of water. Don’t over hydrate.
• Learn how your body works in the Anatomy 101 section.
• Accept that previously conceived ideas around health and fitness have changed and that what may work for some may not be what is right for ALL. Each of us is an experiment of ONE…

“If what you are doing

isn’t working,

doing more of it

won’t work any better.”

– Alan Cohen

My intention is to help you to become accountable

for your own health, fitness and well-being.

“Give a Man a Fish,

Feed Him For a Day.

Teach a Man to Fish,

Feed Him For a Lifetime”

–Lao Tzu

I help you to help yourself

be fit and healthy.

Updated page January 23, 2015 May 2022 September 2025