New Hope for Out-of-Shape Christians…
(and others who value a Spiritual basis for healthy living)
By 53 y/o Pastor and Certified Functional Aging Specialist, Kent Wilson

This One Simple Faith-based Fitness Ritual Can Help You Overcome Years of Neglect And Put You on the Fast Track To Renewed Health and Vibrancy Just When You need it Most So You Are Better Able to Care for Those You Love And Avoid Becoming a Burden To Those Who Care about You.

You Can Do It In Just 9 Minutes/Day, Guaranteed!

Is This For You?

Dear friend by faith,

Are you out of shape?

Could “Physical Neglect” be your middle name?

Has the temple of your God-given body started to look more like an abandoned house?

You're Not Alone

A full two-thirds of Americans are overweight or obese.

Some even joke about it, saying things like:

“Sure, sometimes I think about exercise. But then I immediately take a nap until the thought goes away!”

But here’s what’s not a joking matterChristians may be in even worse shape than everybody else!

A Purdue University Study concluded that Christians were 14% more likely than non-believers to be obese.

I guess you could say we’re high achievers!

Pastors Might Even Be In Worse Shape!

That’s right, close to 80% of clergy report being overweight or obese.

(I’m a pastor myself and love my colleagues, but the phrase “the blind leading the blind” comes to mind.)

Somehow I don’t think that’s what Jesus had in mind when he said, “let your light shine before others so that they may see your good works and glorify your Father in heaven.”

So What Can You Do?

Better yet, what can WE do, together?

I can promise you this right off the bat…I won’t take you to the cliff of extreme.

I just do not like the extreme approach, ever!

For example, at this point some people might try to make you feel extremely guilty for not exercising or not eating healthy.

You know…the ol’ boot-camp drill-Sargent approach…

“What! Christ carried a cross for two miles while beaten, battered, and bruised with people yelling and spitting at him and you can’t even crank out one measly pushup!!! What sort of a good-for-nothing Christian are you?”

Sorry, you won’t hear that kind extreme guilt-driven rhetoric from me for two reasons:

Reason #1: “Guilt Doesn’t Change Behavior”

First, although some people try to use guilt to make a quick sale, guilt doesn’t usually lead to lasting positive change.

If lasting change is what you really need, you need something stronger than guilt to drive it.

As a pastor I’ve seen that plenty of people feel guilty about what they do (or about what they do not do!) even as they keep on doing (or not doing!) it!

Guilt alone seldom changes behavior.

Reason #2: “I Prefer a More Caring Approach”

Second, trying to convince people that they “should” feel guilty is just not a very caring approach.

I like to work with the genuine feelings that people already have instead of condemning them for not feeling the way someone else thinks they “should” feel.

So relax…for a moment…the extreme guilt approach is not my style. 🙂

On the other hand (as I take a deep breath) I also don’t want to go to the opposite extreme.... And this might be a harder pill for you to swallow.

But Without The Extreme of Letting You Pass the Buck So Just So Somebody Else Can Make a Bunch of Bucks!

Some people go to the extreme of saying that the condition you are currently in is not really your fault at all.

They’ll suggest that maybe you just didn’t know what to do or maybe there just wasn’t a feasible solution in the olden days of, say, 2014!

That was until, of course, they “discovered” the magic “secret” that was miraculously “revealed” to them while they were on vacation climbing a “remote mountain” in Brazil (does Brazil even have mountains?) that is like a 40 Gazillion dollar “value” that they are now practically willing to “give” away for “just” one easy payment of $19.95 because they are not really in it for the money but out of the goodness of their heart they just want to “help,” let’s say, 1,000,000 people discover this secret too before it’s all gone.

That’s so sweet. Let’s see…$19.95 times 1 million people…that’s only about 20 million dollars! No wonder they want to help so many people!

Look, I’m not opposed to making a living as a Christian and I even hope to make a bit of a second income myself.

But not without being up-front with you about your own privilege and responsibility in taking care of the body God gave you.

I’m Offering The Truth in Love

We all know, even without access to these supposed “secrets,” that you’re not completely oblivious to the basics of good health.

You’ve probably known for a long time, for example, that some exercise is better than no exercise at all.

So I’m not going to let you completely off the hook.

I mean, with the possible exception of your doctor if you happen to have a significant medical issue in play, is there anyone who forced you not exercise at all? Did someone force you to choose the donut instead of the apple at the refreshment table?

Of course not.

Listen, just as I’m not here to condemn you, I’m also not about to pretend that you can get away with just shrugging your shoulders and saying “the devil made me do it” or make up excuses about not having any other options.

Sure, there are a lot of options out there and trying to find the best fitness solution for your particular situation might be a little confusing. That’s why I’m going to try to clear up some of that confusion later on in this letter.

But we’re still adults here. Christian adults at that. So let’s fess up and be honest. We are at least partly responsible for state of our current condition, whatever it may be. Right?

The 3-Step Approach

So here’s my 3-step approach: 1) Honesty, 2) Resourcefulness, and 3) Thanksgiving.

  • First, I’ll encourage you to use simple, non-judgmental HONESTY about how YOUR body got into the condition that it is currently in. This is not the time to talk about someone else. This time of honesty is all about YOU!
  • Second, I’ll encourage you to look around and make note of the RESOURCEFULLNESS that God has given you to help improve your current condition. God does indeed provide!
  • Third, I’ll encourage you to express THANKGIVING to God by putting these resources to good use.

It might look something like this.

Example of Point #1: (Simple, non-judgmental HONESTY)

“As I look in the mirror I can see that I’m kind of fat and out of shape. I didn’t start out wanting to be fat and out of shape, but that’s what I am. The way I’ve been living, thus far, has led me to this point. And honestly, I’m not sure if I have what it takes to change.”

Example of Point #2: (Taking Note of the RESOURCES God has Provided)

“I must admit, my body is a gift of God originally created in the image of God. In spite of my current condition, I can still move my body…at least a little. And God has given me the ability to move my body more. God has also provided me with people who want to help me. Maybe I can get some good guidance and encouragement from someone I trust. Oh, and let me not forget, Jesus loves me. This I know…”

Example of Point #3: (Express THANKSGIVING)

If God loves me, maybe now I just need to learn to love myself…enough to take better care of the body that I have been given with the resources that God has provided. That will feel good. And that’s how I want to feel. When can I start?”

Do you see what I mean? None of us needs beaten up. And none of us needs completely coddled either.

If you think I can help you pursue a healthier way of life, I’ll be glad to do what I can.

And if you feel like you need to look for someone else’s help instead, that’s fine too.

But let today be the day that you are:

  • honest about your current situation and how you got there,
  • resourceful enough to see how God has given you the resources you need in order to improve the state of your health, and
  • thankful enough to actually start using those resources now.

Fair enough? Good.

Now let’s look at two other basic facts that you’re also going to want to keep in mind. After all, information is power.

Did you know that the five leading causes of premature death in the United States (according to the Centers For Disease, Control, and Prevention) are largely PREVENTABLE?

So regardless of your genetic make-up, you are not necessarily destined to die of such things.

Small changes in the rituals of your life now can have a dramatic affect on your physical future.

Don’t get me wrong…our God-given genetic make-up is part of the equation to be sure.

But every day there is more and more evidence showing that our God-given opportunity to make daily lifestyle choices (exercise, diet, tobacco and/or alcohol use) can have a huge impact on our odds of contracting any of these diseases or conditions too!

Quite frankly, when you thank God for the gift of your body by caring for it wisely, you also increase the odds of living longer and better. What’s not to like?

Just imagine…

if enough Christians finally embrace a healthier lifestyle, we can stop praying so much for help dealing with preventable diseases and start praying for things that actually do need a more miraculous intervention--like world peace, justice, an end to world hunger, and maybe even a winning season for the Cleveland Browns.

Wouldn’t that be a better use of the time on our knees?

And wouldn’t it be a better witness if Christians were actually healthier than the general population rather than the other way around?

Finally, there’s an even more important reason that I want to help you get and stay fit.

I want you to be better fit to serve others.

Think about the story of the Good Samaritan…

That kind soul PHYSICALLY picked up his injured neighbor and even hoisted him up onto his donkey. Then he WALKED along side the donkey (rather than riding it) to the nearest town.

The Good Samaritan was physically fit to help others.

These days if a neighbor needed that kind of help, most Christians would be hard-pressed just to dial 911 without breaking into a sweat…and they’d probably strain a fast-twitch muscle fiber in their index finger in the process!

You may think I’m exaggerating, but I’ve personally seen church volunteers—generous and kindly souls to the core—who, nevertheless, had to sit down to perform even simple tasks at church.

They didn’t have the stamina to just stand up for 15 minutes.

Head, shoulders, knees, and toes…you name it…they had physical issues.

If someone needs your physical help, don’t you want to be fit enough to provide it?

I mean, part of loving God and loving neighbor includes, so far as it depends upon us, being healthy enough to do it.

Thankfully, there are simple ways to dramatically improve your current health and potential for longevity.

If you’re an industrious soul with a lot of extra time on your hands, you can probably learn what you need to learn to design a system yourself.

The information is out there. You would just need to sort through all the clutter and try to find the nuggets of pure fitness wisdom.

Or you can just let me do that and you do this:

Use the Faith-based Fitness Ritual that I put together a few years ago after being dissatisfied with the other options available.

Truth be told, I didn’t start out with the idea of creating a new fitness ritual for myself.

Instead I was thinking of my clergy colleagues, many of whom do not do any regular exercise…and it shows…not just in their physical appearance, but especially in our clergy health insurance rates.

Clergy health insurance rates are through the roof and seemingly ascending to heaven.

So I set out to design what I hoped would be an excuse-proof system of exercise that would get my clergy friends off dead center and into a healthier life-style.

Thankfully by that time I had a mind full of fitness research to work with.

Why?  Because I had spent the previous 6 years actively following fitness trends, reading just about every article I could lay my hands on, trying this system and that, and otherwise being keenly aware of all things fitness.

At first I didn’t think my acquired knowledge was anything special, but I soon learned that most people simply don’t know this stuff unless they are in the fitness industry…and sometimes not even then.

I was amazed, for example, by how many people don’t realize that just slogging it away on a treadmill (much like jogging around town) is actually one of the least effective ways to lose weight.

(Hint: Interval training is much better, especially if you use a proven ratio.)

Or the number #1 mistake a lot of people make when doing a simple lunge. (Hint: be careful with your knees!)

Or why it’s important to design your workouts with the most challenging moves first. (Hint: Don’t let fatigue kill your workout’s effectiveness.)

Or why it’s best to avoid sit-ups all together (Hint: I haven’t done a sit up or even a standard “crunch” in years yet still maintain really solid abs. You can better protect your lower back by replacing sit-ups with a Cross-Body Mountain-Climbers and/or any number of other moves)!)

Or, most important of all, if you know what you’re doing, most people can get all the cardio training they’ll ever need in a room the size of a small kitchen. (Hint: You don’t need a treadmill or exercise bike either!)

Once I put it all together, I called my new Faith-Based Fitness Ritual “9Minutes2Fit,” because that’s what (I hoped!) it would do…help people get (and stay!) fit in just 9 minutes/day.

In my system you’ll be combining Aerobic training and Resistance training (the two key and most beneficial forms of exercise) into one workout every day.

But even though I know a thing or two about fitness I’m a cautious, sometimes even timid, soul at heart.

Back then I didn’t have the confidence to share this new system with others without first trying it myself.

Besides, I must admit that even I was a little skeptical.

I mean, we’ve been hearing for years that we need 30 minutes of exercise at least a few times a week. Would 9 minutes a day really be enough?

So in late June of 2012 my experiment began.

At first it seemed to be working really well. I felt great. It only took about half as much time to exercise and my energy level was high. Muscles were in great shape too.

Then, one morning about 6 months later I didn’t feel so well.

“Hmmm…I thought…what’s wrong with my stomach?”

Within about 3 hours I was in the hospital for a Cat Scan and then, shortly thereafter, whisked off to have emergency exploratory surgery.


It was a freak thing. Turns out a piece of old scar tissue or something had inexplicably wrapped around my small intestine, constricting it.

Thankfully the whole issue of the tissue was corrected with just one snip of a surgical scissors and, just as importantly, it had nothing to do with my Faith-Based Fitness Ritual called 9Minutes2Fit!


But I did have to stay in the hospital for a full 7 days until all systems were, shall we say, “Go!”

By now you might be thinking, “this is an interesting story, but why are you telling me this?”

Because while I was in the hospital, after 6 months of only exercising 9 minutes/day, my vital signs were officially clocked as, well, outstanding!

So much so that every time I got a new nurse she would check my vital signs a couple times in a row just to be sure she hadn’t made a mistake.

Yep, nice low resting heart rate rivaling that of Marathon runners (even though there’s NO distance running in my system) and really great blood pressure readings too!

To have those kinds of readings after 6 months of only exercising for 9 minutes/day was really encouraging.

That’s when I really began to gain confidence that my 9-minute workout system could work for just about anybody…

Until I hit the next hurdle about 3 days later!

You see, just a few days before I went into the hospital I took a leap of faith and publicized an advertisement for my very first fitness class that I was going to lead at church.

When I started feeling better I finally asked for my laptop computer and started catching up on my email.

And that’s when I saw the name “Marcia.”

Marcia is a dearly-beloved member of the church I serve. From a faith standpoint I would consider her a spiritual giant.

She is also somewhat of a physical giant...seriously obese with a host of other health issues to boot.

And wouldn't you know, Marcia was the very first person to sign up for my very first fitness class!

Can I just say that when I first saw that she had signed up for the class I started to panic...

For some reason it had never occurred to me that the people who would sign up for my fitness class might actually need my fitness class!

"Lord have mercy!" I thought, "What am I gonna 'do' (as if I had just been presented with  the urn of a distant cousin’s ashes!) with Marcia?"

My biggest concern was the floor because at least a few of the staple exercises in my system involved getting down on the floor.

“She won’t even be able to do a push-up!” I exclaimed to myself.

And then, as I lay in the hospital bed recovering from surgery, I realized an even more humbling thought…

“Right now, I can’t do a push-up either!”

What to do?

Then it dawned on me that maybe a push-up, for example, could be done on the wall instead of the floor.

First thing you know my mind started buzzing and right there I the hospital bed I came up with what I hoped would be Marcia-friendly adaptations of every exercise in my system!

On that first day of class I began to see the fruits of my labors!

Even in her rather precarious health situation Marcia, with the blessing of her doctor, was able to start performing exercises that she never thought she'd ever be able to do again…at her own fitness level.

All because she found my fitness ritual. It’s the perfect combination of down-to-earth functional exercises paired with a grace-centered faith perspective.

And for my part, I never thought I’d need to do exercises at such a beginner level. But they were perfect for me at that time too.

That’s why I think of 9Minutes2Fit as a Faith-Based Fitness Ritual.

It’s a “ritual” because it’s something that you’ll look forward to 5 days/week. It becomes part of your life.

I call it faith-based because, as we’ve already discussed, it’s a great way for you to give thanks to God for your body.

And of course, I call it “Fitness” because it’s a way great way for you to get fit and stay physically  “fit” for God’s service in this world.

So whether you’re a beginner like Marcia or, like me these days, one of the fittest people around, 9Minutes2Fit can provide the challenge appropriate for your particular fitness level.

By the way, as mentioned at the top of this letter, my name is Kent Wilson and I’m a 53 year-old pastor who is also a certified F.A.S. (Functional Aging Specialist).

That basically just means that I’ve have the unique ability and training to help you care for your body as well as your soul.

Let’s start from the Spiritual side.

One of the things I do as a pastor is bury people…

…and that gives me a totally different perspective than just about any personal trainer you’ll ever find.

I mean, most trainers basically act as if you’ll always get better, never decline, and never ever die.

But of course, that’s because most of them don’t spend as much time as I do in funeral homes!

For example, occasionally I’ve presided over the funeral of a person who, at the time of his or her death, was in peak physical condition.

It’s pretty humbling to see and know that we can do everything “right” in terms of taking care of our physical self and still get hit by a truck.

Or, perhaps more challenging, to see the pain in the face of a mother whose otherwise healthy 23 year-old son has inexplicably been in a coma and unresponsive for over 2 years.

I’m not making this up.

Nor am I trying to be overly dramatic.

These are the experiences of real life.

Anyone who worships physical fitness itself is beholden to very unworthy god.

On the other hand, most of the time I conduct funerals for otherwise faithful Christians who might well have lived considerably longer (and/or with less pain and disease) if they had just taken better care of themselves in the first place.

If I’ve heard it once I’ve heard it a thousand times from their loved ones… “I wish grandma (and/or grandpa) could have made it to my graduation…or wedding…or seen my first child.”

So I’ve seen first-hand, much more so than most, the affects of poor health not just on the individuals themselves, but also (and perhaps especially!) on their loved ones.

One of the ways we can love our neighbors (and family) is by taking care of ourselves.

And so, with these spiritual matters in mind, let’s take a look at my common-sense approach to health that is backed by science.

Let’s start with common sense.

Common sense tells us that just about any safe movement of our body (even just walking) is usually better than spending all our free time on the couch. Right?

That said, common sense also tells us that some forms of exercise might be more beneficial than others.

It’s just a matter of figuring out what those more beneficial ways of moving might be.

And that’s where the science comes in…

Science tells us that there are basically two types of beneficial exercise.

Aerobic exercise focuses on your cardiovascular system.

Things like running, biking, swimming, walking, and especially interval training (more about that later) are examples of commonly helpful forms of aerobic exercise.

Resistance exercise focuses on your muscle and skeletal structure.

Lifting weights, using resistance bands, and various body-weight moves (like pushups, planks, and squats, for example) are helpful forms of resistance exercise.

Both forms of exercise are necessary to slow down the natural affects of aging. Here’s why…

As we age our maximum heart-rate declines by just under 1 beat per minute with each passing year. And that affects our body’s ability to take in and process much needed oxygen.

Aerobic exercise helps our body counteract this natural process.

And for many the best form of aerobic training is interval training.

Interval training is when you exercise at a relatively intense level for a short period of time and then rest/recover for another short period of time before doing it all over again.

I think it’s actually the most natural way to exercise because it better mirrors real life activities like getting out of your chair to carry a box or to go get a drink or something, and then sitting back down again.

I like to use the 2:3 interval ratio because at least a couple of studies have shown the 2:3 interval ratio to be the most effective ratio for fat loss.

On the muscular side of things, you’ll probably lose around 30% of your muscle mass from age 30 to 70, which also affects your bone mineral density.

Resistance exercises are crucial to help you counteract this decline and also to help you to preserve much-needed bone mineral density so that your bones are less fragile in the event of a fall.

And yes, studies have shown that even people in their 90’s can benefit from resistance training.

Did you know that, once people hit the age of 65, falls are the most common accident leading to death?

And so balance is important too. A good exercise program can help.

It’s never too late to start!

The key is to involve all your major muscle groups, both to stoke your metabolism (that naturally declines with age, especially in women during and after menopause) and to give your whole body the full benefit of resistance training.

That’s why when some people say that you can exercise without any equipment, they are really not telling you the whole story.  Quality, balanced resistance training requires at least a little equipment.

It’s true that you don’t need very much equipment to exercise, and that it doesn’t have to be very expensive…but you do need something (such as resistance band and/or a couple milk jugs filled with water and maybe a rolling desk chair). Here’s why…

It’s not healthy to use just your pushing muscles all the time (which can easily be done without any equipment) without also using your pulling muscles some of the time (which does require at least a little equipment).

I’d love to tell you otherwise, but it’s just not true.

So what I’ve done is combine what for many is the best form of aerobic training (interval training) with resistance training into one highly efficient, total body workout that, regardless of your fitness level, you can do in exactly 9 minutes/day.

And it really works!

Do you think you can spare 9 minutes/day to focus on taking care of the body God gave you?

What if I told you that you’ll only need to exercise for 18 seconds at a time?

What if I told you that for over half of the 9 minutes you’ll be resting, and that the total amount of time you’ll actually be exercising will add up to only 3 minutes and 36 seconds?

It sounds crazy…I know. But it’s true.

Takes Just 9 Minutes/day

  • So you can’t say “I don’t have enough time to exercise” (well, you can say it, but it’s probably not true…at least not every day!)
  • So you’ll be able to spend more of your valuable time with loved ones or other important matters

Can Be Done In Your Own Home

  • So you can save even more time by not needing to pack up and go somewhere else

Designed (not just ‘adaptable to’) for Your Own Fitness Level,

  • So it doesn’t matter if you’re at a beginner, intermediate, or advanced fitness level, you can do this.

According to Your Own Time Schedule,

  • So you can adjust your workout schedule as necessary to fit it into your day

With Follow-Along Online Videos

  • I’m there to lead you through every workout so you don’t have to look up pictures of various exercises or otherwise wonder if you’re doing things “right.”
  • It’s almost like having a personal trainer with you every step of the way.

That Include Plenty of Variety,

  • Not of one of the 33 workouts is exactly like any of the others, so you won’t get stuck in a boring routine
  • AND your muscles will always be presented with new challenges so that they don’t settle into “muscle memory” and have stunted growth.

Are Based on Proven Exercise Principles,

  • Exercise IS a science and 9Minutes2Fit is based on sound scientific principles so that your body can safely get the most out of every workout.

Requires only the barest minimum of equipment

  • You probably have all the “equipment” you need around the house right now (like a couple milk jugs filled with water, a bungie cord or two, a rolling desk chair and maybe a scrap piece of carpet if you don’t have a carpeted floor).
  • Or you could make a minimal investment in a couple dumbbells, a resistance band, a stability ball, and an exercise mat.
  • But there is no expensive equipment required so that you don’t need to spend an arm and a leg buying a bunch of equipment that will sit in a corner.

Led by Me Personally,

  • I lead my own workouts (and work out right along with you) so that you can see a real, live, ‘normal?’ human being that you can relate to encouraging you along your fitness way.

To Help People Like You,

  • I’m striving to help normal people like you reclaim the gift of your body so that you can live more like you were born to live.

The Big Take-aways of getting in shape so you can Thank God

  • by using your body
  • Being of Service to Others,
  • And maybe even age more gracefully too
  • With less chance for the need to face preventable diseases
  • And more ability to function well later in life
  • Assist those older and younger than you in need of your care
  • And provide an example of simple and healthy living to those who come after you.

“My experience was that the workout was challenging enough to get the heart pumping and the sweat flowing, a good place to start in the morning. I like that it is customizable to difficulty level and exercises chosen. My wife and I have done it together. This is a great work-out for busy people.”

–Fisk, seminary intern

“We met at the internship retreat and I thoroughly enjoyed the workout. I was super excited to see this opportunity and want to take advantage of it! It's been a great start to the program … The exercises have been really good and I've felt that I understand them, plus the videos are a great bonus with good tips on how to make the exercises more or less demanding!

–Dan, seminary intern

“Kent, I think this work is excellent. Thank you for persistently inviting folks to focus on the gift of God’s health.”

–Marc, member of Bishop’s staff

Kent, Love the program. Very do-able. I look forward to seeing results as I’m taking a new call…in June and would love to move less of me. I really like getting your daily emails every day.  This program is working well for me.

–Marie Duquette, pastor

Your program works well for us when I am available and I get a kick out of doing them with Kevin.  He watches your videos and then instructs me later, and we exercise together. Thanks for helping us get in shape!

--Debbie and Kevin, spouse and pastor

Kent, Yes we are [enjoying the workouts]. It’s a good program and causing me to use muscles I haven't used for a long time. My legs were pretty sore for a few days but it’s worth it. I'm looking forward to going through the whole 40 days.

--Tom Piper, pastor’s spouse

I spoke at the retreat about the benefits of your program.. .and I made a STRONG POINT that you are teaching me... and that you have a great understanding of the body and how to get a full body workout. I appreciate TREMENDOUSLY that you're sharing your knowledge!  I also appreciate your generosity with understanding others' time, skill level, and fitness level. Based on how you're teaching, I was able to not exercise on Thursday (with extra responsibilities for the retreat). So I can transfer Thursday and Friday's workouts to other days!

Thanks again! Blessings on your weekend!
Ralph, pastor

Love the workouts. Thanks, these are really helpful and doable.  I especially like the options for levels of fitness.  The wall push-ups are where I am these days.

–Paula Connor

Got all three workouts in this week (I do appreciate the extra day on Saturday, as that is when I did the Friday work out - nice to have a 'catch-up' day!)Thanks, Kent, I look forward to next week.

Peace, Kathy Shuck, pastor

I absolutely love this program!  The best part is the time involved to get in a great workout - so do-able! Thanks so much.

–Diana Schneider, church member

Looking forward to another week of exercises.  The exercises have been great, Kent.  I haven’t had difficulties working this daily routine into my schedule.  In fact, I make it a priority.  I really appreciate the variety you give, so it’s just not doing the same exercises over and over, which keeps me motivated.  Thank you so much for doing this for us.

--Rich Genzman

Thanks for your note! I appreciate your time, concern, and exercises. I am combining your exercises (in the motel room) with the use of treadmill and weights in the workout room. So far, things are going well…The simplicity of the program has gotten me back to and looking forward to daily exercise! THANK YOU!

--Frank Hanrahan

I look forward to each day's workout. Good variety of exercises. Thanks for doing this.

--Rich, seminarian

So now that you know you need a healthy combination of resistance training and aerobic training to get in shape, here’s what your 9Minutes2Fit Faith-Based Daily Fitness Ritual will look like.

Each weekday you’ll do 12 total “rounds” of exercise with me leading you through all the way.

Each “round” will include a short time (18 seconds) when we will work pretty hard. But then we’ll have 27 seconds of rest and recuperation.

During the 27 seconds of rest time we’ll also get in position for the next 18 seconds of exercise followed by another 27 seconds of rest.

We’ll cycle through a variety of mostly resistance exercises in each workout, usually in what are called “sets.” A “set” is just a small grouping of different exercises. Each of the sets I use will include at least one exercise for the lower body, one for the upper body, and one for your mid-section or “core.”

Of course, we’ll perform these exercises in a way that will get your heart-rate right up there too! Aerobic training is built right in.

And don’t worry if you don’t know much about exercise. I’ll actually demonstrate how to do each of the moves at the beginner, intermediate, and advanced fitness levels. So then you’ll know which version of any particular exercise is right for you.

So what will you get with 9Minutes2Fit?

9Minutes2Fit includes:

  • 18 Full-body workouts (Available for instant download and delivered 1 per weekday for 18 days via email)
  • I’ve carefully designed and ordered these workouts to give you the maximum benefit of exercise in the minimum amount of time.
  • Each workout will finish in exactly 9 minutes.

  • 18 Daily e-mails (delivered on weekdays) that include
  • My words of encouragement (because encouragement matters when it comes to fitness!)
  • A listing of exercises for the day’s workout (so you’ll know what to expect)
  • A link to a two-part video including:
  • Demonstrations by me on how to do each exercise in that day’s workout at each of the following levels: Beginner, Intermediate, and Advance Fitness Levels
  • A follow-along video of YOURS TRULY (not some paid celebrity model!) leading you through that day’s workout.

  • Quick-Glance PDF File of the 18 Workouts (so that you can see what we’ve done so far and what’s coming up).

Note: My what-you-see-is-what-you-get videos (filmed down home in the basement of my house) will lead you through every step of the way.

Nothing fancy here. I don’t have time for that. First I demonstrate how to do each move at every fitness level and then lead you through the 9-minute workout itself before I myself get ready to head off to work.

If occasionally I seem just a little subdued at the beginning of any of the videos, it’s probably because I just woke up!

If I talk a little softly sometimes, it’s probably because I’m trying not to wake up the rest of the family yet.

First, this system will be SIMPLE for you to follow.

Yes, the workouts will challenge you. (That’s what good workouts do.) And yes there is more science than meets the eye behind the workouts. But I will lead you through every step of the way. All you’ll need to do is push play on the video and follow along!

Second, this system will be WORTH YOUR TIME!

In some ways that’s a really easy promise to make. I mean, we’re only talking 9 minutes!

But seriously, time is valuable. So when I ask you to invest your valuable time (even for just 9 minutes a day!) in a system like this, you can know that I’m going to do everything I can to make it totally worthwhile so that you can get the full benefit of the program.

My goal is that every day when you finish your workout, you’re gonna like the way you feel! 🙂

“Okay Kent, I get it. Fitness is important spiritually as well as physically. And your Faith-Based Fitness Ritual sounds like a great solution for me. But now let’s get down to brass tacks…what is this whole thing gonna cost?”

Don’t worry…I’m not about to break your bank.

But I do want you to realize that, regardless of the monetary value involved, 9Minutes2Fit is a potentially life-changing investment.

I mean this sincerely.

Your investment in 9Minutes2Fit today could literally and significantly shape how you look and feel not just tomorrow, but also 10 years down the road (later I’ll tell you about “Randy” and the difference his one little comment made in my life 10 years down the road).

That’s why this isn’t just another one-and-done little program. You’ll find that using 9Minute2Fit can lead to a whole new way of life.

A life where you are thankful to God everyday for your body and a life where your body is fit for service however needed.

And as we’ve already discussed, living healthy now also dramatically improves your odds of being able to live healthier later, hopefully free of those pesky 5 leading preventable causes of death.

Think about that for a moment.

Even though there are no absolute guarantees in life wherever health is concerned, what would it be worth to you to significantly improve your chances of living disease and chronic-condition free in your latter years?

What would it mean to your family?

Now let me ask you still another question. What’s an hour of your time worth?

If you’re employed by someone else, it’s pretty easy to calculate what you’re time is worth…or at least what your employer thinks your time is worth! 🙂

If you’re self-employed, figuring out the value of an hour of your time is a little more tricky. But still, you to probably have a figure in mind for when you go out and estimate a job.

And if you’re a home-maker and/or volunteer, you too probably know how much you would need to be paid per hour to be willing to even consider trading it for the value  of what you’re doing now. In some cases, no amount of pay would be enough.

So, based on your own situation, do you have an hourly figure in mind?

Okay. How many hours would it take you to study exercise science, scan through the fitness journals and eventually come up with your own system of exercise?

I pretty much spend anywhere from 15-60 minutes/day studying fitness. In fact, even now that I’m a certified Functional Aging Specialist, I still keep pouring through the latest research and brushing up on my knowledge and in-person training skills

I’m sure you could come up with your own system. I’ve already taught you some of the basics. But would it be worth the cost?

You’ve heard of the famous 80/20 principle, haven’t you?  It’s best to spend 80% of our time and effort doing the 20% of things that we are most gifted to do.

That’s why I don’t work on my cars anymore. Not even oil changes.

Sure, I could probably buy the tech manuals, pick up some basic tools and equipment and change the oil myself like I used to. I know how to do it. But it’s just not worth my time.

Plus I’d still have to go out and buy the oil and filter!

It may sound a little counter-intuitive, but it’s actually cheaper to pay my local mechanic to do it.

Part of my best 20% of abilities is designing 9Minutes2Fit workouts and make them available so that people like you can get in a great workout and then go on about your day focusing on your own best 20%.

So now that you are well aware (if you weren’t already) of what your own time is worth and maybe even what is the best use of your time, now you’re in a position to really recognize a valuable bargain when you see one.

Several of the most “popular” or most highly infomercialized fitness systems on the market (I’m talking the big dogs in the market place!) run around $12.00 per workout. But of course you can’t just buy a $12.00 workout. They make you get a package deal (in fairness, I do too, but you’ll see the difference in a little bit).

They generally package 6 or 12 workouts together. So you’re looking at somewhere between $70 and $140 dollars for those systems just to start. Naturally they have expensive add-ons and the like that can easily double the price before it’s all said and done.

They also have payment plans available because, once you get see their final figure in print, the “plan” begins to look remarkably similar a small mortgage!

Trust me, I’ve looked!

9Minutes2Fit is different.

For starters, 9Minutes2Fit comes standard with 18 workouts, not just a measly 6 or 12.

If I we’re going to charge $12.00 per workout like they do (which I’m not), you’d be looking at $216.00 right off the bat.

And my system comes with the kind of personal attention that you’ll be hard-pressed to find anywhere else at any price (more about that in today’s special bonus).

But let’s just cut to the chase, shall we. I’m not going to charge $216.00.

I’m not even going to cut that rate in half to $108.00, though that would be an impressive deal.

I’m not even (you can see where this is going, can’t you?) going to charge you half of that ($54.00), though I probably should.

Instead of slicing the price in half a few different times like everybody else does, I’m just going to move the decimal point over a notch!

At least if you’re ready to take action today…

So instead of $216.00, let’s just make it Twenty One Dollars and Sixty Cents ($21.60).

I know that’s not an even number, but you’ll be using a credit or debit card anyhow, so what does it matter?

What really does matter is that you take action today.

If that sounds like pressure, it’s not. You actually are taking action today no matter what.

If you take advantage of this offer, that’s obviously a form of taking action.

$216 $21.60

buy now

But if you do nothing, don’t be deceived. That’s an action too. An action toward the status quo, which may be what got you into your current predicament in the first place.

Is that true? Only you know.

It really boils down to three options.

Option #1:       Do nothing. No pain. No gain.

(This is easy. But it also means that next year you’ll probably still be in the same out-of-shape boat of bloat that you’re in right now.)

Option #2:       Design a system yourself based on what you’ve learned today

(It can be done. But you would need to have a significant amount of self-discipline. No offense, but if you’ve read this far into this letter, I’m guessing that self-discipline (at least in regard to exercise) probably isn’t your strong suit.)

Option #3:     Just Use 9Minutes2Fit!

Did I mention the guarantee? Of course it’s guaranteed. How could I in good conscious ask you to invest in any fitness system without a guarantee? Go ahead. Take 60 days to check it out. See what a difference it makes in your life. And if for any reason you decide that 9Minutes2Fit isn’t a fit for you, just let me know and I’ll refund your money. Plus you can keep the bonuses.

Oh, yeah, the Bonuses! I almost forgot (at least as I’m typing this letter!).

I’ve got several goodies for you that I think you’ll really find useful as you move toward a healthier you. Here’s goes…

Bonus #1 Video Teaching on the 6 Keys to Christian Fitness

Fitness from a faith perspective really is different. We’ve touched on a couple nuances of Christian fitness in this letter, but in the 6 Keys to Christian Fitness video I really delve into what truly separates Christian fitness from everything else.

Bonus #2 6 Keys to Christian Fitness Graphics

Designed in Photoshop for printing and framing or to use as a screen-savor, this graphic will help you keep the 6 Keys to Christian Fitness more firmly in mind.

Bonus #3 My power Smoothie Recipe (with video!)

A big key to fitness is eating often and well. Six days a week I make this healthy nutrient extravaganza to keep me going full-steam through the morning. And you’ll get to see exactly how I make it in our family kitchen.

Bonus #4 My Power Breakfast recipe.

Would you believe that I have eaten the same healthy breakfast almost every day for over 8 years? It’s true. I even pack it in my suitcase when I’m on overnight trips. The two main ingredients I picked up from a personal trainer years ago, but I’ve added two more must-have ingredients that keep me looking forward to eating it again with each new morning.

Bonus #5 Prayerful Warm-up Video

I like to warm-up before my workouts. This follow-along Warm-up Video takes you through my unique warm-up routine that is also paired with 8 important focuses for prayer. So you can warm up your Spiritual side while you warm-up your body.

Bonus #6 MP3 Timer file

This simple MP3 file can be played on your computer or MP3 player whenever you want to do one of my 9Minutes2Fit workouts without using the follow-along video. Just play the file and start and stop exercising according to the beeps.

$216 $21.60

buy now

“But what if I’d just like to think it over?”

I understand. Thinking it over before taking any action is always an option. In fact, that’s what my brother-in-law Randy once did.

He and I had this little discussion nearly 20 years ago when he was home for a visit.

At the time Randy, who is about 10 years older than me, was already 20-30 pounds overweight. Fortunately, as they say, he “carried it well” and still looked pretty good.

Anyhow, one morning while we were all at my parent’s house, I was sitting on my parent's green, shag, living room carpet (Oh yeah...those were the days!) putting on my shoes to go out an exercise (I used to run in those days, though I don’t recommend that now).

In walked Randy with his morning cup of coffee.

He looked at me with one of those puzzled expressions on his face, so I finally asked, "What are you thinking about?"

He just scratched his chin and said,

"Well, I was just trying to decide whether I should start exercising so that I can look like you...or whether I should just wait 10 years and see if you end up looking like me!"

We both laughed...sort of.

I love my brother-in-law to pieces, but I thought to myself as I laughed, "I do NOT want to put on 20-30+ pounds like that over the next 10 years!"

Talk about motivation!

But guess what HE did...

Yep, instead of taking action right then and there, he decided to play the game of WAIT and SEE.

And what he SAW over those next 10 years was me staying in the best shape of my life (because I kept exercising and also because I started eating healthier as I got older) and he himself putting on yet another 20 or so pounds of extra weight, mostly in the form of belly fat.

Fortunately he eventually saw the light, changed his ways and even went to one of those fitness boot camps (that I think probably required quite a bit of money).

But all of that could have been avoided if he’d have just started taking a little action when the opportunity was right before him.

Randy taught me the hard way that our physical health is not so much determined by how healthy (or unhealthy!) we've lived in the past, but by the simple action steps we’re willing to take day after day after day.

Now it’s your turn…

$216 $21.60

buy now

Part of my Story: How an Unexpected 8th Grade Catechism Experience Set the Tone for My View of Fitness

The year was 1976 (America's Bicentennial Year) and that spring I was tasked by the pastor to pick my own Confirmation verse from the Bible—a verse that would summarize what I felt God wanted me to know.

Quite honestly, it was a struggle. I kept putting it off. No verses really seemed to strike me.
Suddenly the deadline was right before my very eyes.

I still remember standing at the counter in the pastor's office somewhat frantically pouring over a whole list of "suggested" confirmation verses. Finally, for reasons that now seem providential but at the time seemed more like a game of pin the tail on the donkey, I settled on 1 Timothy 4:8.

"For bodily exercise profiteth little: but godliness is profitable unto all things, having
promise of the life that now is, and of that which is to come."

35+ years later I can see the wisdom in that verse. There is certainly value in taking care of your body. Just don't do it at the expense of your soul.

As a pastor for over 20 years, you can be sure that I've seen more than my fair share of outwardly "healthy" people face illness and/or death.

Just as it's foolish to speed up the dying process through the abuse of our body and neglect, it's also foolish to delude ourselves into thinking we can live forever just because we're on the "right" diet and exercise routine.

Sometimes the "good" do die young.

At some point illness and/or death awaits even the most healthy of individuals.
And desperate measures to prolong life at all costs may not offer any real life at all.

So let's not exercise just to try to avoid illness and prolong life
(though I'll readily admit that I like both of those possibilities!). Instead let's practice an EXERCISE of THANKSGIVING in ALL aspects of our life!

Yes, exercise is an important part of life. But I have other things for which to be thankful and I'm sure you do too.

Exercise is meant to be part of our life but not take over our life!

If you feel that way too, then now's the time to grab your copy of 9Minutes2Fit, not just because it's such a simple and effective system of exercise (because you can always find plenty of those), but also because it's rooted in an attitude of thanksgiving instead of demand.


How does the system work?
The workout system combines 4 tried-and-true types of training including:

  • HIIT (High Intensity Interval Training) involves alternating between short bursts of intense exercise followed by a short periods of rest. 9Minutes2Fit utilizes a particular ratio between exercise and rest that at least a couple studies suggest may be best for fat loss. HIIT offers excellent challenge to the cardio-vascular system and, in my view, more closely resembles the experience of everyday life (i.e., we get up to move a box or chair or something and then sit back down or walk across the room to move another).
  • Resistance Training involves utilizing body-weight, weighted objects (like dumbbells) or resistance bands to create resistance and thus build muscle tone and even bone strength. Many if not most fitness experts highly recommend including some form of resistance training in an exercise program.
  • Circuit Training generally involves moving from one type of exercise to another (often including resistance exercises) with very little rest in between. Circuit training enables a number of different muscle groups to be engaged while still elevating the heart rate for cardiovascular
  • Cross-Training involves using a great variety of exercises, often in creative ways, so that major muscle groups are challenged with subtle variations on a regular basis.

The result of the 9Minutes2Fit unique combination of these tried and true exercise methods provide an exhilarating full-body workout in less time than it takes to watch the commercials in an hour of television.

And here's a little secret...even though the entire workout takes 9 minutes, you'll only be actively exercising for 3 minutes and 36 seconds of that time! Do you think you can handle just over 3 1/2 minutes of exercise? 🙂

Are the exercises adaptable to my fitness level? 
The exercises work very well for people of beginner, intermediate, and advanced fitness levels. Intensity is scaled accordingly. As but one example, some traditional floor exercises can be done against a wall instead of on the floor. As I mentioned, the very first person to sign up for one of my classes was morbidly obese. She did just fine. And yet, on the other end of the spectrum, I also had a couple of fitness aficionados really huffing and puffing!

Do I need special equipment?
A few simple things would be helpful, though most can be secured on the cheap. A couple dumbbells can be helpful, but a set of milk-juts filled with water or sand will also work fine. A stability ball would be great, but a simple little 4-wheel rolling dolly (or even a rolling desk chair) will suffice. If you choose to do the workouts on your own rather than following along with the video, you can use either the downloadable mp3 file from me with the timings or you can purchase the 2-stage timer I use through this link.

Can I really get (or stay) fit in just 9 Minutes/Day?
Here's my experience. I used to exercise about 30 minutes/day. But ever since I developed this system over 4 years ago I have reduced my exercise time to 9 Minutes/day, 3-5 days/week. Yet my resting heart rate is still regularly in the 50's and rivals that of marathon runners. My blood pressure is excellent and (please don't shoot me!), my weight is still within 10 pounds of when I was a senior in high school.

And Get this! This past summer, just on a lark, I decided to run a timed mile by myself. I just wanted to see how it would turn out after only exercising for 9 minutes/day for 4 years.

My Time? A respectable 7 minutes and 40 seconds.

Not bad for a 52 year-old guy who hadn't run for any distance of more than 100 yards in somewhere between 3-5 years!

So yes, I believe it works. And if you've been watching exercise news lately, you've probably been seeing more and more reports indicating that short and focused workouts can indeed be very effective and sometimes even outshine the longer routines.

What happens after I sign up for 9Minutes2Fit?

  • First and foremost, you will be congratulated for taking such an important step toward taking care of your health.
  • You will receive two e-mails. One is a simple Welcome to 9Minutes2Fit email message. You'll also receive another e-mail with a "Confirmation Link." Please note that you must click the confirmation link in that e-mail in order to receive the daily e-mails with links to the workout videos.
  • You will also receive links to a downloadable "Par-Q and You" form and consent form for you to review. By signing up for 9Minutes2Fit you acknowledge that these forms are your responsibility to review to assure that you understand the risks of exercise and that you alone are responsible for decisions related to your own physical health.
  • PLEASE note that you must have a working e-mail address to sign up for 9Minutes2Fit. All the workouts are delivered via weekday emails with links to online videos of that day's workout.

When will my first workout arrive?
You’ll actually have instant access to all of the workout videos and bonuses when you sign up. But I’ll also provide a link to one workout video at a time in your daily e-mails beginning on the day or day after you sign up.