The Answers are Not Found in the New Millennium, They're in 1910

Sifu Slim's Guide to Getting Off the Sofa


Messages from your great-grandmothers' generation. These were people whose goal was to turn tough times into good times..


Get Results

Feel your best

Improve your Sleep

Move with Grace

About the Book

“Sedentary Nation” recalls pivotal moments of the history of physical movement.
Despite modernism and the decreasing use of the physical body, the book shows how almost anyone can easily benefit from a program that has a payoff of improved health, youthful look and energy, better sleep, and clearer thinking without the physical toll and battle fatigue that often accompany other approaches to wellbeing and fitness.
Expanding on that, the author details how, as Chinese philosophy explains, you can change your thinking and the body will follow.
By sharing knowledge and practices from those he respects the most and cites throughout the book, including Jack LaLanne and Bruce Lee, Sifu Slim describes his own journey of self-mastery.
“Sedentary Nation” is the result of several hundred interviews and over a decade of research.
It stands as both wellness guide for the busy, modern era and humorous memoir of a life spent living the wellness walk.

Ten things you will learn in Sedentary Nation

1. New Studies, Always New Studies
Have you “had it” with the latest studies? You’re already on information overload anyway. Most studies are produced by a giant industry that seems to flourish the unhealthier we become. Our ancestors didn’t need a new study to teach them that physical movement meant health and wealth. Few of the practical answers come from the overabundance of health and diet research studies. In fact, for about 6 million years, no one needed them. Wisdom got handed down. Has any “latest study” reduced the downward spiral of our unhealthful, sedentary lives? If you looked at the two piles of research on the science of medicine and wellness, pre-1970’s would look like a two-story duplex while the post-1970’s pile would climb higher than Jack’s beanstalk. If I ever get around to writing a book on that, I may call it The Tale of The Duplex and The Beanstalk. The problem is people will want to read it sitting on their couches. Better they spend more time off the couch.

2. Hunter-Gatherers knew what worked.
For about 6 million years, upright walking hominines moved their bodies in meaningful ways. The hunter-gatherers knew that movement brought food and joy. Be stress free, adopt the way of the hunter-gatherers–move.

3. Wisdom of the ages.
Your ancestors are laughing at lots of you. They can’t believe you have accepted to live in sedentary positions when movement is so invigorating and keeps us looking our sexy best. Wellness comes from the proper mindset, daily activity, good food, and good rest. When’s the last time you listened to the wisdom of your ancestors?.

4. Wellness is not a drop-in class.
Why do so many think they can move or not move depending on their mood of the day? Movement sets everything up to function. The early-bird special is the best deal. Get some movement and fitness out of the way before the day of busyness begins.

5. Maintenance is how we care for our property.
Our bodies and minds are our most valuable property. Care for them as well as you care for your pets, car, and home.

6. Wellness is not a separate part of the day.
Wellness is a lifestyle. The history of humankind reveals a physical and dietary program that was rarely a separate part of the day. It was an integral part. That’s the philosophy that kept human types fit and well for millions of years before we became desk, couch, and car potatoes, and agreed to the supersizing of our food and drinks. People used to eat food from nature, not man-made concoctions from boxes, bags, and cans.

7. Our ancestors weren’t ‘wired’.
Our ancestors may have been exhausted at times but they were rarely ‘wired’ like so many of us are after long days in the digital world. They didn’t need pills to go to sleep; their tired bodies told them to head to bed within a few hours after dinner. They weren’t flipping channels or surfing the Net until late at night.

8. Stress is a modern pandemic.
It’s not because life is tougher these days than at other points in history. A big part of it is our inability to sleep properly. Proper sleep reduces stress and indigestion. Insufficient, excessive, or unsound sleep causes a myriad of problems including nervous tension and depression. Improper diet and exercise negatively impact our sleep patterns. Did you know that counseling centers at modern universities have reported lines of students waiting for psychological appointments? Did you know that today, many students are wired and sedentary? Is all that worth it for uncertain job prospects? No matter what you think about the future, fitness is still free and is a great curative and restorative.

9. The Post Industrial Revolution Breakdown.
Since the advent of the post-Industrial Revolution service economy, we have continued to prepare ourselves for breakdown. We are getting ahead to get behind, and getting much bigger behinds. The mid-20th century parents were the first large group of humans to witness how the evolution of the human species started to degrade for the first time in history. They saw it happening to their offspring, and to themselves. What do you call it? Couch potato syndrome? Desk potato disorder? Car potato calamity? How about just ‘chosen sedentism’?

10. Overworked and Under Recreated.
Sedentism has little to do with distaste of exercise or lack of athleticism. More often it’s the result of being overworked and under-recreated. Many simply suffer an addiction to an immobile lifestyle that comes from a broken pattern and a flawed mindset, two things that gain power until the human organism’s entire wellness system collapses. There are so many rapid-paced personal improvement programs. Mine is different in that I offer a simple, step-by-step program for busy people with highly-programmed lives: Fitness and wellness with no gym required and a natural chemical euphoria with no side effects.

Table of Contents

1Chapter 1 Lifestyle in 1910 vs New Millenium

2 As Dentatured as our Oatmeal

3 Readers' Comments and the Timeline of Decreasing Physical Movement

4 A Survival Guide for the Sedentary World

5 Recreation and Physical Activity; Photo Section

6 Movement and the Hunter-Gatherers

7 Downtime

8 The Sifu Slim Program for Daily Living

"Sedentary Nation" recalls pivotal moments of the history of physical movement. Despite modernism and the decreasing use of the physical body, the book shows how almost anyone can easily benefit from a program that has a payoff of improved health, youthful look and energy, better sleep, and clearer thinking without the physical toll and battle fatigue that often accompany other approaches to wellbeing and fitness.

About Sifu Slim

Sifu Slim (pron. See Foo) is the pen name of Henry Kreuter, M.A., NSCA-CPT, an author, wellness educator/speaker, lifelong amateur athlete, and leading proponent of “intentional physical activity.”

As a writer, Sifu is an expert on sedentary living. His program of maintenance fitness, proper diet, and downtime is the perfect antidote for the sedentary, over programmed world..

Read more

Sign up
to get the latest news


More Material

This book highlights the mindset you need in order to survive, thrive and get natural daily euphoria. All done without going to a gym. It’s about the mind-body connection one enjoys by doing daily fitness and wellness activities: and the payoff, you will look better and feel better. What makes this book different is how the author traces the history of sedentism and compares hunter-gatherers to modern couch, desk, and car potatoes who have fallen pray to pain-masking drugs and have made stress related drugs the seven top-selling drugs on the market.
Sedentary Nation highlights the necessity of downtime and points out the main reason so many are in need of counseling and often find themselves taking drugs: they’re wired and they have sleep-related problems. Two generations ago, people went to sleep within a few hours after dinner and rarely went to counselors or took drugs for the trials of normal life. They ended each physical day by getting a good night’s rest!
Wellness and medicine have grown into not always profitable gigantic industries, in attempts to deal with (critics say “contribute to”) the pandemic of unwell people. The piles of data and articles deluge the throngs of overburdened and inactive public. People would be better getting the couch or away from the desk, engaged in movement. Passages in Sedentary Nation remind them of the wisdom of their great-grandparents who used their bodies in meaningful ways for work, chores, and recreation. Transformation, “get ripped quick” or “lose 10 pounds easy,” is way oversold in today’s media. What do busy people do then? Instead of dropping out of their arduous transformational boot camps when they have made some progress, they get on a lifetime program of maintenance—like the Sifu Slim Program. Rather than think workout, which is hard, they should think play and recreation which are joyous pastimes.