4 Minutes a Day, Rock 'n Roll Your Way to HAPPY

4 Minutes a Day, Rock 'n Roll Your Way to HAPPY

by Shemane Nugent

ISBN: 9781504326070

Publisher Balboa Press

Published in Self-Help/Happiness, Self-Help/Motivational, Health, Fitness & Dieting/Mental Health, Self-Help, Health, Fitness & Dieting, Nonfiction

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Book Description

"Want to change your life?  Need some inspiration?  Shemane Nugent---one of the coolest chicks on the planet---has the answer.  With hard-won experience and wisdom, Shemane offers a path to better health, wealth and happiness---in just 4 minutes a day.  And, given that she's a Nugent, there's a hefty dose of soul-stirring rock and roll in there too!  Read this book NOW---and within 4 minutes, you'll find yourself smiling---and on the way to a better you."

---Monica Crowley, Ph.D. Fox News The Washington Times

Sample Chapter

What Makes You Happy?

Happiness can mean something different to each of us. It can make us feel a certain way or make us smile. Happiness might mean having peace of mind, good health, or a plethora of money. Will a new car, handbag, or job really make us so content that we need nothing else? Is there really such a thing as happiness, or is it a fantasy in an often brutal existence?

People in developing countries struggle to find fresh water, food, and homes, while those in developed countries worry about which iPhone or computer to purchase. Do advancements in technology make us more content or more frustrated? How many of us use our smartphones to record precious moments or beautiful scenery only to miss experiencing the event through our eyes, hearts, and souls?

Religious faith can help temper the harshness of reality, so is religion a key to happiness? Is a sense of self-assurance the key? How about generosity, respect, and kindness to others? Is hope a key to happiness? Remember the first car you so desperately wanted, the one you couldn’t live without? Where is it now? Are you happier because you once owned it? Does fame and wealth expedite happiness? Numerous celebrities and affluent individuals may dispute that fact. More money and more power often mean more problems. People often look to the golden years as the ticket to happiness, but what does retirement really mean? Loneliness? Financial hardship? Many continue to work well after the time they assumed they would.

Can a loving relationship make us happier? Yes and no. Those who have the greatest ability to bring us joy can also bring considerable pain and sadness. Have you ever been dumped? When someone you love leaves you, it’s difficult to look positively at that relationship and consider only the good times, especially because their absence is painful.

We search for happiness in experiences, people, and accomplishments. Those of us who love chocolate and dream of every deliciously decadent bite understand our taste buds will be satisfied only temporarily, and the result of having our cake and eating it too is not only potential weight gain but perhaps depression and disappointment as well. So can chocolate, pizza, or whatever decadent delicacy we dream of being true happiness?

The Dalai Lama wrote, “The purpose of life is to be happy,” but is happiness a right, an obligation, or the ultimate goal in life? Is it even obtainable?

True happiness comes when we discover contentment regardless of our environment, financial status, geographical position, or state of health. Just look at the elderly in nursing homes. Why are some ninety-year-olds buoyant and upbeat despite knowing they’re at the end of their lives while others are cranky and bitter?

Having experienced times in our lives that bring us to our knees might help us to appreciate the beauty and joy of little things. Can finding contentment in each moment—the silver lining of a cloud—be a shortcut to happiness? Our minds are incredible tools. We can think ourselves deeper into negative situations, imagining what might occur and limiting the freedom of our natural, joyful state. Or we can imagine that unlimited better times are ahead.

Think of the few things that bring you so much joy, compassion, confidence, and peace that your heart feels like it will explode: a smiling baby, a vast sky, the ocean, a puppy or kitten. Imagine the capacity to feel those emotions during challenging times—in your deepest, darkest moments of fear and vulnerability. How would that change your life?

Now it’s time for you to take your four minutes of positive action and examine the things that bring you profound joy. Grab your pen and start writing about what makes you happy. Dig deep, and don’t just focus on the obvious!

What makes you happy? ___________________________________________________________________________________

The Secret to Staying in Shape

When I was in high school, I was twenty pounds heavier than I am now. Then in college, I became part of the Freshman Fifteen Club—not a club you want to join. At a time in my life when I should have been at peak physical condition, I was overweight. If I add it all up, I’ve gained and lost over a hundred pounds in my life.

As a smart college girl, I knew many tricks to lose weight. Among the all-time worst weight-loss gimmicks were wrapping my body in plastic wrap, donning a sweat suit, sitting in the sauna, and simply starving myself. None of these, as you probably know, worked. Only when I started to teach group fitness classes regularly did I start to shed pounds.

Another important change was that I stopped thinking about what I was going to have for lunch while eating breakfast. I kept busy. Finding something you love to do prevents you from eating out of boredom. Have you ever been so involved in a project that you forgot to eat? Compare that to inhaling a bag of chips while watching television.

Exercise is the key to lifelong health; it lowers your blood pressure, helps you sleep better, prevents inflammation (which can cause diseases such as cancer), and is wonderful at reducing stress! Some days, you may want to run a marathon or swim a mile, and some days, you may just want to go for a walk or stretch.

People often ask me what class I like to teach or what my favorite workout is. After having taught thousands of classes to thousands of people for decades, I can say my favorite workout is Zumba® in the Circuit, a program I helped develop. Having trained in dozens of different fitness programs, from step to Spinning to kickboxing, I can appreciate the value of each curriculum and enjoy most of them. I love to dance but don’t have hours every day to get my heart pumping and do weight training; I know I can get a full body workout in sixty minutes and have a blast through Zumba® in the Circuit. Am I biased? You better believe it! I’ve spent hundreds of hours training, testing, and trying different fitness modalities and have learned that an interval training fitness program works best for me. We dance for one song, then do exercises targeted to a specific area such as squats and lunges for legs for one song, and repeat the process until we’ve worked every major muscle group—all under an hour! The result is an exciting variety of movements that gives me a cardiovascular workout and prime muscular conditioning. But here’s why it works for me: I love it!

You’ll be more interested in exercising if you like what you’re doing. Some people prefer weight training, running, swimming, biking, or yoga. I like to do all those and vary my workouts often. It’s best to utilize the muscles in different ways to achieve a well-rounded fitness program and a balanced body.

Today’s lesson is quite basic: do something, anything, every day! Make sure to include these three areas when considering an exercise program.

•strength training (using weights, tubes, or your own body)

•cardiovascular exercise (walking, running, swimming, dancing)

•stretching (yoga)

But remember to consult a physician before starting any exercise program.

Here are some simple ways you can incorporate more exercise into your life.

•Park your car farther away from your destination.

•Take the stairs.

•For every four minutes of chores, do ten jumping jacks.

Make a commitment to better your health by moving or stretching at least four times a week for at least thirty minutes. In your calendar, write the times and days you can work out this week.


Excerpted from "4 Minutes a Day, Rock 'n Roll Your Way to HAPPY" by Shemane Nugent. Copyright © 2015 by Shemane Nugent. Excerpted by permission. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher. Excerpts are provided solely for the personal use of visitors to this web site.
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Author Profile

Shemane Nugent

Shemane Nugent

An ambassador for healthy living, Shemane Nugent has been a group fitness instructor for more than 37 years. She is a motivational speaker, author, award-winning TV producer and host, filmmaker, and is passionate about helping people make a positive impact on their health and overall well-being. She has appeared on MTV, Vh1, Discovery, CMT, C-Span, FOX, and many other national television and radio shows.  Shemane got her start in media as a radio newscaster in 1980.

View full Profile of Shemane Nugent

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