Change Your Life in 5 Minutes


Stop moving? You’re dead.

Fortunately, doing just a little bit of mobility work can make a PROFOUND impact on your health and wellbeing.

It can even enhance your strength, by “taking off the brakes.”

Those aches and pains that you’ve ignored for too long will also melt away, if you just spend 5 minutes in the morning working your mobility.

There are two key points when you approach this new habit:

  1. Do it EVERY DAY
  2. Do the proper exercises that give you the most bang for your buck


5 minutes might not seem like a lot of time, but it really adds up when you simply do the math…

Exercise ROI
The goal of exercise is to improve in some way. We want a Return (physical or mental improvement) on our Investment (time).

Consider that the average person spends about 2 hours per week exercising. If you add just 5 minutes of movement in the morning that would be 30% extra….

5 (minutes) x 7 (days) = 35 minutes per week
35/120 (2 hours) = 30%

That’s going from a D to an A, or C to an A +++

Ask anyone in finance if they’d like a guaranteed 30% return on their investments they would laugh at you because it’s just not possible. But with your physical health and wellness, it is.

This extra time has a dramatic effect on your strength, flexibility, and overall well-being. When you do the math, it just freakin’ makes sense. Even if you’re already doing 3 hours per week that’s still a 20% improvement with just 5 minutes a day.

When you add up those 5 minutes per day it equates to an additional 30 hours of movement per year.

How to do 5 Minute Flow
-Do 5:00 every morning. It’s the critical period for your day. Start every day off the right way.
-Make some big circles with all of your joints head to toe, or do some yoga/dance/martial arts movements.
-It doesn’t have to be scripted or rehearsed. Just move.
-Keep up with us on the 5-Minute Flow facebook group.

I understand that I might be a bit of an outlier when it comes to my desire to be moving frequently. However, we were built to move and do stuff, not to sit in a chair and look at our handheld dopamine machines. So this 5:00– hopefully it’s just a start, a way to move you in the right direction for a better life.

Say you upped the ante to 20:00 per day in the morning (if you just groaned at that idea, maybe you need to rethink your priorities next time you sit down and watch the real housewives of orange county). We’re looking at 140 extra minutes per week. We nearly doubled your activity level with an extra 20:00 per day.

Not only do you get the direct benefit of increasing your output, the benefit is not linear. When you add in that extra movement every day, you more effectively trigger the SAID principle (Specific Adaptation to Imposed Demand). The SAID principle changes your brain and body based on the demand imposed upon it–one of the chief factors for that is frequency. By doing this extra 140 minutes every week (or 35 minutes if you’re just starting with the 5:00 extra) is actually more effective than just adding a fourth training day and doing another hour, so each minute done every day is more effective AND efficient than if you just threw it all together on one extra day.

stretch3Take Control
I just ran the numbers and we all NEED to do this. Not only for the benefits, but just to have absolute control over one aspect of our lives. This won’t just give you a better/more flexible body, it will make you a better, more responsible person.

Now that you understand a little bit better about how the body adapts, and the math behind these little extra minutes here and there, can you think of a good reason not to make daily movement part of your routine?

As I mentioned here before this goes perfectly with drinking two big cups of water right afterward–the health benefits are ridiculous. Move around, drink the water, and feel better than you ever have before–I can pretty much guarantee it.

Need more ideas?
Check these out:
Youtube – 5 Minute Flow Playlist
Instagram #5minuteflow

Better EVERY day,

P.S. Its here! Grab a copy of 5 Minute Flow Video Series and Companion Guide for you or a loved one now at

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