The ‘Light’ Within You!

Everyone has a special light inside of them! This light that I’m referring to is the light in your mind; in in your words; in your heart; and in your actions —called consciousness! The more conscious you become, the more your light will shine! Your mind will gain clarity; your body will get stronger; your heart will open wider; and your actions will become kinder. You will live a life on purpose and of purpose!

Your health will flourish when you are filled with light. Have you ever noticed how really healthy people just seem to beam? It’s as though light is just emanating out of them! They look alive and bright —especially in their eyes! They are 'enlightened'! 

Each day, make sure to do the things that make you 'light up' and put a smile on your face! Explore; laugh; dance; connect; and celebrate life each day! We are living in some very dark times right now. The only way to change this is if we all make a choice to change it! How can you help?  Shine your light each day! 

Here are some simple ways you can BE the Light:

  • Speak kindly. (Say and write nice things!)

  • Act kindly. (Help others in need!)

  • Think positively. (Project good intentions!)

  • Love openly. (Open your heart; show grace; give someone a hug!)

  • Inspire daily. (Lead by example!)

  • Smile often. (This can be contagious!)

  • Celebrate daily. (Sing, dance, and enjoy your life!)

  • Meditate regularly. (Raise your vibrations!)

  • Laugh often. (Humor is audible light!)

  • Accept openly. (Accept yourself and others!)

  • Use teamwork. (Join others that are full of light!)

  • Dress colorfully. (Take pride in your appearance!)

Be The LIGHT!

NOTE: LOTS of “LOVE N’ LIGHT” IS ONE OF THE MANY COOL FEATURES ON MY WELLNESS RETREATS! THE NEXT RETREAT IS COMING UP VERY SOON! MARCH 17TH-223RD IN BEAUTIFUL COSTA RICA!

MORE DETAILS HERE >>> RETREAT DETAILS

Exercise: Make Your REPS Count!

When it comes to exercise, quality is just as important as quantity. However, it seems many people often forget this basic exercise principle. People seemed to be obsessed with: How much? How far? How fast? How Strong?…. instead of… How well? It’s important to understand that in the long-run,“how well?” will ultimately determine those other things and help people reach their goals. 

DrSamRaw-habilitationRetreatGroupExercise.jpg

However, when how well is ignored, then plateaus are often reached. This is the point at which many people try to “push more” or “train harder” and it often ends up as a decrease in performance; as well as even a significant injury that sets them way back physically, mental-emotionally, and spiritually. In a fast-paced, got-to-have-it-now world, I have only seen this problem getting worse. People are so distracted all the time, even when they are exercising; and thus are ‘tuned out’ to what is really going on in their bodies.

There is an old-school saying: “Don’t just count reps, make your reps count!”. This is beautifully said, because the more times you exercise with poor movement patterns, the more you are ‘hard-wiring’ a poor motor program into your nervous system. It can take thousands of reps to undo this poor motor program as well. So, instead of getting really good at moving really poorly, a bit more attention to just moving correctly in the first place can go a long way to helping a person stay fit and healthy and achieve their exercise goals.

NOTE: Proper Movement Training is one of the many cool features on my Wellness Retreats! The next retreat is coming up March 17th-223rd in beautiful Costa Rica!

More Details here >>> Retreat Details


Synergistic "Nature" Of Health!

If you wish to be healthy, you MUST have a loving synergistic relationship with nature! Although many people believe that nature is wired for competition ("survival of the fittest"), nature is really wired for cooperation. The flower and the bee have a loving relationship as seen in this picture, both giving something to each other in order to thrive. Good health depends on many synergistic factors. For example, you could eat a very healthy diet, but if you're under-slept, don't exercise, or don't get enough fresh air, water, and sunshine, then you won't be nourished well (despite your good diet).  You must work with, not against, nature in order to thrive and be healthy. 

Dr. SAM- Synergistic Health.JPG

Here are 4 Simple Ways you can do this: 

1.Grow something to eat!If not, then at least support local farmers who can give you nourishing food to consume. Gardening can be a great form of exercise, as well as a means by which to connect with nature and receive fresh air and sunshine as well. I know that I always feel better after working in my garden. Gardening is about more than just growing food. It's about the connection to nature and our loving synergistic relationship to the world! 

2. Listen to your body! WhenNature speaks, listen! Your body will talk to you in various ways in order to guide you how to care for it. When all is well, you will feelwell. When things need attention, your body will provide you with symptoms. The word symptom means 'signal'. What is your body trying to tell you? For example, a pain (P.A.I.N. = Pay Attention Important Now) may be signaling that something needs attention. Don't ignore this signal; attend to it. Otherwise, this would be like ignoring the warning light on your dash board and hoping the  problem will just go away! Give yourself the love and care it needs each day to be healthy. Dedicate time each day to 'tune in' and do some maintenance work to keep yourself vibrant and strong!

3. Share your talents! Everyone has gifts and talents that they can share with the world. What are yours? Sharing them will help both you and others feel better. Don't allow your talents to be wasted. Use these gifts to bring about better health instead. If you're not sure what your gifts and talents are, just ask others: "What do you think my talents are? What am I good at?" Figure this out! It's very important. You have a chance to make a positive difference in the world every time you're willing to share your gifts and talents with others. The more you do it, the better you will feel. At the same time, don't burn yourself out trying to be a people pleaser. So, share yourself; and spare yourself!  

4. Support others! We all live here together (humans as well as other creatures). Be loving, supportive, and kind to others. Being of loving service to others is one of the key features of having the human experience. One of the highest forms of giving is done without acknowledgment. Don't give love and support because you expect something in return. Do it because it's the right thing to do! Help others, especially when they ask. Allow yourself to be helped as well. Not only give, but learn to receive as well. If you don't receive, then others can't give! Support Mother Nature! Respect her and treat her kindly. She will nurture and provide for you. Be kind to the other creatures as well. They are not here for us to rule and dominate, but rather, to respect, love, and embrace as part of this living experience! 

Cultivating Compassion

Compassion is one of the most important traits to cultivate if you want to find inner peace; as well as peace in the world. Total healing is based on compassion. Compassion is about opening your heart. It's also about forgiveness and understanding. It's about helping, listening, and making a difference. It's part of the human experience!  

Dr. SAM  -compassion.JPG

There are different paths to compassion... 

Suffering is one-- This path is painful, but often necessary for some people to truly value the human condition. When you suffer enough, then your heart will open and you will prioritize giving and loving service toward others! (By the way: The word compassion literally means "to suffer together".)

Awakening is another path-- Whether it's through a journal, meditation, prayer, fasting, workshops, retreats, or by other means of 'waking up', more compassion can be cultivated. 

Observation is another path- It's not always easy to view the 'truth', but it's often necessary in order to shift consciousness in the direction of compassion. If you don't ever experience or witness hurt and suffering, then it's hard to truly know and understand compassion. 

Compassion toward ALL creatures is important! All living beings on this planet are connected. Cultivating compassion has a global effect. So, how you choose to live-- eat; drink; sleep; rest; move; exercise; think; act; speak; and love- ALL matter! This is becoming evidently clear in the world we live in. That which does NOT represent compassion will continue to crumble and dissolve away, as it does not represent what is in the highest good of humanity! 

There's plenty of heartlessness in the world right now. Choose not to be a part of it. Open your heart, awaken, and choose compassion instead!

Without Squat, You Don't Have Squat!

I have said for a long-time: “Without squat, you don’t have squat!” What does this mean? It means that the deep squat position is not only healthy, it’s the difference between good and poor health-- for so many reasons! The ability to squat deeply (especially when voiding, such as when “going Number 2”), can help to prevent a myriad of health challenges, such as: hemorrhoids; incontinence (leaky bladder); colon issues (colorectal cancer, Chron’s, colitis, Inflammatory Bowel issues,diverticulosis); hiatal hernia; prostate issues; uterine issues; birth and pregnancy challenges and complications; pelvic organ prolapse; sexual dysfunction; hernias; and appendicitis to name some of them!

If you can squat, then keep squatting (especially on the toilet). Many health challenges listed above may be linked to the negative side-effects of using the modern-day toilet! Not kidding! If you can’t squat, then it would be wise to start getting yourself back in shape so you can (even if that means hiring a competent physical therapist, fitness trainer, or other qualified professional to help you). Squatting is a vital aspect of health and well-being! And… “No, squatting is not bad for your knees!” That is… if you do it correctly! If done correctly, it will actually strengthen your knees, as well as the rest of your body! It’s basically “use it, or lose it” for sure. Unfortunately, in America, many people have lost it (the ability to squat)! It’s interesting to note that in other places around the world, where squatting deeply is an everyday occurrence (even among older age groups), the same health challenges that Americans face (such as those listed above) are far less and/or non-existent! Hmmm…. so just something to think about! 

Mastering the basic body-weight deep squat will suffice. You DO NOT have to do weighted squats to get the benefits of squatting deeply. In fact, many peoples’ form breaks down significantly when they start adding weight to this basic movement pattern. Remember, you don’t need to carry extra weight with you onto the toilet to maintain good health. However, you do need to be able to fully evacuate your colon  (as well as maintain proper pelvic floor alignment and strength) for good health. Assuming the deep squatting position can help you achieve this!  

*Note: If unable to deep squat on the toilet (which would mean standing on the toilet and squatting down vs. sitting on the seat), then using a foot stool to support your feet when sitting on the toilet (so that your knees are positioned above your hips) may help you get into a better voiding position. However, this is NOT a substitute for proper squatting; it’s a modification to provide an advantage over just sitting on the toilet!

Overcoming the "Great Disconnect"!

Do you suffer from what I like to call the “Great Disconnect”? This happens, when what you think you're doing is not what you're actually doing, when it comes to your health. (Or, really any aspect of your life!)

Great Disconnect.JPG

For example, liking the idea of exercising and eating well, is not the same as actually doing it!  So, how can you avoid the “Great Disconnect” from happening? You need a way to track what you're doing. A way to self-audit your behaviors. A means by which to keep your behaviors consistent with your intentions. One way to do this is to have a simple checklist that you can refer to each day. The checklist should have your key behaviors or 'go to' actions that you need to take to ensure that you stay on track. For example, some of the items may be: 

  • Drink 1 large fruit/veggie smoothie

  • Get to bed by 9:30 pm

  • Go for a 1-2 mile walk

  • 10-20 minute sunbath

It's amazing how many times that the solutions to many health challenges are very simple. And., that starting with the safest, most logical, and least invasive approach is often the best approach. Frequently, people find their health out of balance and don't know how they got there?  The answer is simple: They got there through the “Great Disconnect”! They lost connection with their daily life actions and behaviors. In a world that is filled with constant distractions and stimulation, it's even more important than ever to have a proven and consistent way to stay on track! 

*Note: One of the many benefits of attending one of my Wellness Retreats is that you will learn how to master the art of avoiding the “Great Disconnect”! You will learn how to stay laser focused and on track to achieve vibrant health and well-being, so you can thrive at a higher level!. More retreat info here >>> Retreat Info 

The real KEY to Vibrant Health!

After helping thousands of patients and clients achieve better health, I have observed something very important. There are certain characteristics that define and distinguish those who truly succeed in health matters. Good health and well-being is not a matter of luck or chance; it's a matter of aligning with those qualities (through specific actions and behaviors) that will provide it. One of those important qualities is to be fully committed to having good health! What does this exactly mean? 

Dr. SAM- Vibrant Health.jpg

Being fully committed to having vibrant health often entails: 

  • Priority- Making health a "top priority" in your life.

  • Choice- Choosing wisely and healthfully each day (as per what circumstances allow).

  • Resilience- Being resilient and not giving up on yourself.

  • Focus- Staying focused and grounded in your life.

  • Environment- Surrounding yourself with an environment (people, places, things) that promotes good health. 

  • Investment- Investing (time, money, energy, and learning) into good health.

  • Self-accountability- Having a way to hold yourself accountable regarding how you manage your health. 

  • Self-responsibility- Taking full ownership for your health and life. 

  • Persistence- Seeking to constantly improve and evolve your level of health.

Do you need to have all of these qualities and behaviors to succeed? Not necessarily. I have found that even applying a few of these things can make a significant difference in having success. However, here's something interesting... once you apply a couple of them and see results, you will most likely eventually embrace more positive actions and behaviors. 

Why? Good health is addicting! It's the platform on which your 'quality of life' depends. This means... the healthier you are, the more potential there is to have fun and enjoy your life! You can only enjoy your life to the degree to which you can truly live it! You can only live it, if you have the energy to do so! Truly healthy people have tons of energy that allows them to live fully and consciously if they so choose.

Take a few moments to reflect on the list above. Don't be afraid to be honest with yourself. Which qualities and behaviors do you already have? Which ones could you embrace to improve your health? Remember, it's a process of growth and evolution, not a test of perfection! In other words, it's not about being perfect with your health; it's about doing something different (going through a process) to get a better result than you are currently getting. Embrace and honor the process. I wish you the best on your journey toward better health!

Dr.+SAMs+Costa+Rica+Wellness+Retreat+Ad.jpg

*Note: Speaking of Fun Health journeys…

Registration for my next Wellness Retreat in Paradise is open. The retreat is scheduled for March 17-23rd, in Costa Rica.

More details here >>> Retreat Details 

How High Do You Want To Rise?

Upon awakening in the morning, I like to ask myself this significant question: “How high do you want to rise?” Why do this?

Because, each day, you... 

  • Get another chance to improve your health!

  • Have the opportunity to become a better version of yourself!

  • Resist or resolve the issues that are holding you back!

  • Can reinvent your mind, body, and spirit!

  • Can choose a more conscious path!

  • Can pay closer attention to what makes you thrive!

  • Can act wisely and do what's in your best interest for greater well-being!

  • Have a chance to place yourself in an environment for success!

  • Have the power to change!

Each one of us must choose how we want live. The beauty of choice is, you often get another chance at it each day. Choice is the way we all experience life. We choose, there are results of our choices; and then we have an experience. Some experiences are more favorable than others for sure. However, there are lessons and learning in all of it. No good and bad; just choices and experiences.

If we want to have certain experiences, we must choose wisely. We must do the things needed, in order to be the person who has those experiences!

So... if you want to experience life on a deeper more meaningful level, consider asking yourself… “How high do you want to rise?”

Being Broken To Become Fixed!

Being Broken To Become Fixed:

Sometimes... you have to be broken to become fixed! For example, being sick or injured is not always fun, but it can be just the wake-up call you need to transform your life! Health is sacred, but many people take it for granted. As I've said many times in the past, your "WELLth" is your greatest asset. Without it, you don't really have much. An acute healing crisis can teach you this very quickly! (So can chronic health challenges.) 

It's in the midst of pain and suffering, that the ego dies; that you're humbled; and that you truly realize what is important to you. When you hit your knees and surrender; when the tears fall; when the awareness deepens; and when the heart opens; that's when the true healing will really begin! 

You will have to persist! You will have to be brave and sacrifice! Your desire to not only live, but live a 'better life', will have to supersede the desire to stay stuck in your life. You will have to wake up to a whole new you! Yes, pain and suffering are not always fun, but they are part of life!

And... it's often at these points you realize that being broken is what is sometimes needed to become fixed!

MUCH LOVE! RISE HIGHER! BE GREATER!