Here’s what we talked about this week.  If you aren’t receiving your THIS FIVE MINUTES each weekday, be sure to sign up!


Take this quick FITNESS QUIZ:
1.  We all know daily exercise is important, but how many minutes is best? 20, 40 or 60 minutes?
Answer: Young people should aim for 60 minutes or more of activity each day. If you can’t find an hour all at once, try doing 10 minutes at a time.

2.  How hard you work out isn’t important. True or False?
Answer: False. To get the most health benefits, you want to be active at a medium or intense level during your 60 minutes every day. And aim for the intense level at least three days a week.
3.  You can never get too much exercise. True or False?
Answer: False. It’s important to keep BALANCE in your life! Are you often choosing exercise over friends and responsibilities? Do you work out even when you have an injury? Do you stress insanely when you miss a workout? Strive for LIFE BALANCE! Exercise is important, and should balance with the other important things – and people! – in your life!



In the heat of the summer, remember to HYDRATE!!

Your body depends on water to survive. Every cell, tissue, and organ in your body needs water to work properly. Your body uses water to maintain its temperature, remove waste, lubricate your joints—basically, to maintain overall good health.
If you don’t really like water, try squeezing some lemon or lime to add flavor. Though water is best, other drinks and foods help you stay hydrated, including fruit and vegetable juices, milk, and herbal teas. Be careful to avoid foods that add chemicals, over-doses of caffeine, artificial ingredients, and extra calories from sugar.
Keep your reusable container filled with water with you all day–and drink up!

With thanks to



If you want to MEDITATE WITH MUSIC, are relaxing tunes your only choice?

Many believe relaxation is the primary goal of meditation. Equally essential, though, is the cultivation of insight.
With mindfulness, you’re not looking to achieve any particular state, such as relaxation. Instead, you’re working meditatively with whatever comes up. While listening to music, you’re exploring your relationship to that music, as a path of self-discovery. Ultimately, insight is what turns any ordinary experience, like relaxation, into a profoundly satisfying experience. And, to develop insight, you can listen to any music you choose. Further, current scientific research on music therapy finds: If you enjoy a certain music, listening to it is healing. End of story.

So, the answer is—no! If heavy metal is your thing, rock on as you meditate!





Have fun meeting someone new—during an elevator ride. It’s NATIONAL TALK IN AN ELEVATOR DAY, so make the most of it.

We all know about that awkward silence, the one that ensues when you’re suddenly in a small room with 5-10 other people you don’t know. It seems rude to break the sacred silence.
But today, strike up a conversation. Try asking your fellow rider if they have tried a local restaurant you like, or if they saw last night’s sports game, or if they’ve heard the weather forecast. Or try a gentle, non-invasive compliment…that color looks great on you!

Who knows what can come of just speaking up? You just might make a new friend or business acquaintance. And, you might make their day!



Be Fit
Be Well
Be Mindful
Be Winning
Be Happy

Wherever you are in your life – and in the world –  order viagra with debit card source site how do i type my phone number with country code enter go custom argumentative essay proofreading services for phd here political science research topics in india indian population essay sildenafil tadalafil comparison honors thesis cover page twitch alerts text to speech lexapro and drug test online essay writing services source site augmentin shelf life hindi essays corruption medical field go to link flojak alternatives to viagra source site go site essay report cleanliness campaign go to site essay writing resource generic viagra cheap canada Coach Janis pinpoints fitness and wellbeing solutions that work for YOUYou are important enough and creative enough to achieve your goals! Keep your mind in the game. Keep your body in the game.  Keep your fierce and abiding spirit in the game.

– These 5 Minutes are Up. Onward You Go!