Health, Fitness and Happiness & rules to give you all

so you hit me alright everybody a couple

of things I need you to do before I

start my talk number one if you still

have your pad of paper ed pen you have

the next ten seconds to write down one

word and that word is how you feel right

now eight seven six five I'll give you a

few more seconds don't think about it

just write it down how do you feel right

now everybody got it written down

happiness sadness glorified all right

now number two I want you to stand up

we're going to move because I do that

fitness thing you know so make some room

now what we're going to do is we're

going to split this room in half right

down the middle the folks in the middle

wnna have to choose one of two

words this side live that side life are

you ready when I point to your side you

have to call out your word nice and loud

was that loud enough now start hopping

start hopping you know if you can't hop

if that's physically hard for you don't

do it now

you got to put your arms in the air

right here now you're going to keep your

arms in your air and I'm gonna point to

you as you keep moving

keep going

now we're gonna count down now you ready

ten nine hey in here come on

oh let's go yeah yeah oh that's good you

can sit so now pick up your pad and pen

again and write your new word how do you

feel now I'll give you 30 seconds for

that so why are you writing that down

let me tell you a thing or two about a

thing or two I'm 54 years old feel

pretty good um I was the c- student

student what happened there I was a c-

student who had a speech impediment who

was my ambition actually when I was

young child was to have ambition

procrastination was my favorite thing to

do in the world my middle initial my

middle initial is s I thought it meant

scared because that's how I spent

probaby the first 30-plus years of my

life you got your words down so here are

the six things that I figured out the

course of 30 years of training of the

people in training myself so the goal

here is to be fit and healthy and

flexible for the rest of your lives

sound good who would like that raise

your hand who would like to be strong

just strong flexible who would be who

would like to be less vulnerable to

illness and injury as you move over move

through life

who here has parents or grandparents

with health issues raise your hand those

folks had sex they made you guess what

you're going to have their problems

unless you do something different so

these are the six things you like that

well true look at Jack LaLanne Jack

Elaine died at 96 his father died at 50

so we outlived his father by half a

century because he did things very

different than his father so here are

the six things that I've done in the

course of the last 30 years that have

allowed me to create and develop and

sell the number one Fitness product in

the world not because on the smartest

guy in the world because I move

physically and here's what happens

here's what

happen to everybody in the room as a

result of that little fun game that we

played number one you release

norepinephrine dopamine serotonin is

something known as brain-derived

neurotropic factor so those are

chemicals that your pharmacist will give

you to make you feel good temporarily

because dopamine serotonin brain-derived

neurotropic factor are the things that

affect the temporal lobe that affect

this little area inside the hippocampus

called the dentate gyrus say it with me

1 2 3

everyone gets an A+ so inside the

dentate gyrus as a result of just move

I don't care how you do it any way you

want you can take Pilates yoga

weightlifting run a half marathon there

was a 5k in a 10k right here in Sant

Monica this morning a bunch of folks got

up at 6 o'clock rubbed out their eyes

and went out there and run beautiful

thing and every one of them released

noir panera dopamine serotonin and BDNF

brain-derived neurotropic factor which

is molecules and proteins sitting inside

that tiny dentate gyrus waiting hoping

dreaming wishing that you would move and

when you do for 20 minutes or more a day

we kind of activated it here a little

bit but for just 20 minutes or more a

day these proteins and molecules come

together inside of your noggin inside

your dentate gyrus and something called

neurogenesis occurs you get to create

brand new cells inside of your brain and

that changes everything about who you

are not just physically it's not

necessarily about this just that's

that's just for the girls and a couple

of guys no big deal you know so number

one if you understand the importance of

exercise and eating right the first

thing the first law is variety so if

you're on that cardio kick or you go to

Pilates or yoga you need to start moving

weights you need to start doing push-ups

and pull-ups the more you do the better

you get the faster your result and the

less likely you'll get hurt you'll get

bored or you'll Platea

you always continue to grow you always

continue to get better I don't care how

old you are 54 years old I can do things

physically at my age that I couldn't do

at 14 I could do 24 I couldn't do it 34

44 today

I had to leave early after the

soundcheck because I had a two and a

half hour

gymnastics workout to do at my house

with some friends that are all in their

20s and I kicked their ass fun right so

when you have variety and your fitness

get out of that rut of doing the same

thing over and over and over again and

mix it up and you will see amazing

results in a short period of time

number two what is number two I forgot

my dentate gyrus is broken consistency

which means you have to exercise five to

seven days a week for the rest of your

life because if you don't you end up

with something known as what I call

exercise bipolar disorder right Yuval

release the northen Efrain all these

beautiful things and you take to a three

day base off what happens I don't really

want to work out anymore and will feel

very good exercise sucks and right but

exercise should be like brushing your

teeth or eating your meals and showing

up to appointments or making sure you go

to bed at night it should be part of who

you are five to seven days a week for

the rest of your life number three

intensity you have to always up the ante

if you run 5k start running tens if you

run tens run half marathons half

marathons lead to marathons which lead

to ultra marathons if you want to start

hiking you hike a hill in three years

from now you're on an expedition with

your own Sherpa going up Mount Everest

that's how you grow now 14 24 34 I have

a minute in four seconds I do anything

physically but because I kept pushing

the envelope I kept tracking my progress

I would step a little higher lunge a

little deeper add an extra pull-up you

name it that's was that was the key

variety intensity consisting number one

is purpose stop eating food filled with

salt sugar and chemicals with the hope

that you're going to look smaller in the

future so you'll be at a wedding in

front of a bunch of people in a dress

come on they don't even know whether

they even care does it really matter so

it's not about your appearance it's

about quality of life having experiences

being able to

that's what it's about right so forget

about the look like and make it more

about the can-do because when you can do

more you more experiences and when

you're overweight you're overwhelmed and

you can't all right now of course ah

food food is everything you are what you

eat that's why Jacqueline Jacqueline

lived and to be to be 96 years old is

because when you eat crap you feel like

crap

correct so it's got to be fruits

vegetables whole grains lean proteins

and healthy fats you have to eat like

your great-great grandparents used to

eat if it comes from the ground or a

bush or a tree or it's crawling around

your backyard you cut off its head you

throw it on the grill

boom you're good does it have to be

vegan maybe does it have to be

flexitarian okay do Paleolithic that's

the latest thing that's the groovies

thing I don't care I look down at my

plate and I eat things I can pronounce

blueberries strawberries kale spinach

chicken whatever so more of that every

once in a while because you've earned it

because you're working out six days a

week and you're hanging out with

08:58

like-minded people and you're doing the

09:00

right thing then eat your key lime pie

for dessert

aha I like chocolate chip cookies I eat

them too but my main caloric meals of

the day breakfast lunch and dinner are

clean wholesome healthy foods period

every time and I start cheating after

dinner you know

I'll have the chocolate chip cookies or

the chocolate covered almonds or the key

lime pie or the tiramisu anyway you get

the point so the purpose here is to be

able to combine exercise which i

fitness

food which is health put those two

things together and everybody stand up

here we go start hopping here we go come

on come on arms up here we go

10 9 8 7 6 5 4 3 2 1 thank you very much

everybody