Exercise at least four times a week: push ups, jumping jacks, squats, toe touches, dips, knees to the chest, arm rotations, sit ups, etc. the numbers of how many to do in a set, and how many sets is up to you. (45) minutes of constant working is good.

Stretching before you exercise is very important. Yoga is the best way to stretch.

Breathing: Deep breathing three or four times a day is rejuvenating.

Walking and Running: if space is available, or running in place for (30) minutes is good.

Self Defense: learning some form of self defense, boxing, karate, judo, etc. are most important to protect oneself.

Diet: Vegetarian diets are very important for survival in control units (lock downs), because of the lack of properly cooked foods. Strokes, peptic ulcers, diabetes, hypertension, salmonellosis, stomach cancer, colon cancer, kidney disease, hemorrhoids; are all illnesses that can be produced from a lack of proper dieting. Remember, medical care isn't worthwhile depending on in control units (lock down). A question was once asked: "What do the prisoncrats care about a few sick prisoners?"

Daily Schedule:

5:00 AM - Wake up and wash up
6:30 - Breakfast
8:00 - Yard/Exercise
9:00 - Wash up/read
11:30 - Lunch
12:00 PM - Wash clothes, cell, etc.
1:00 - Read/study/write, etc.
2:00 - Hold class on unit on politics, history, economics, or general discussion on legal endeavors.
4:00 - Dinner
4:30 - Back to reading, writing, studying, etc.

Times of turning in for the night may differ. Survival depends on one to remove bad habits from one's activities. Seek truth and base one's life on it. Seek life giving and saving ideas. Work for "Success." Be productive, creative, and learn craft to keep the mind and body active.

Be security minded, avoid imbalances, which result from the taking away of some component necessary to mental stability. In order to restore from imbalance, the missing component must be restored or compensated for. Our brains were created to think right. Falsehood, which is untruth, injustice, or deception produces chemical imbalance in the brain. The proof that humanity is imbalanced is the absence of the three essentials of balance: Freedom, Justice, and Equality. This is due to the oppression and mistreatment of people by one another. But we are made to achieve balance.

Our survival strategy should be like a map. A plan from getting from where we are to where we want to go. Planning strategy is like planning a trip. Our tactics should be the specific things that we must do for survival, to help us get there. Petitions, pressure campaigns, etc. Progress reports, quality reports, assignments, and progress schedules are important for survival in monitoring oneself.

In dealing with the prisoncrats, remember they aren't here to make sure we are comfortable, so the less we deal with them the better off we are; to alleviate any hardships. Accept the worst, improve on the worst.

1) How to break the worry habit: "Keep busy."

2) Ways to cultivate a mental attitude, leading to peace and happiness. "Fill your mind with thought of peace, courage, health and hope. Always keep aware of things around you."

3) To keep from worrying about criticism: remember unjust criticism is often a disguised compliment.

4) Ways to prevent fatigue and worry, keeping spirits high. "Rest before you get tired. When you face a problem, solve it, then and there, if you have the facts necessary to make a decision."

5) Good thoughts lead to wise actions.