🔊SOUND ON & sorry for my heavy breathing! This was right after yesterday’s power circuit and the oxygen debt & afterburn was REAL!
🧠If you’re like my wife @ninagjones and have a history of lower back pain, you have to be smart about how you progressively overload many exercises.
Instead of endlessly piling on axial/vertical loading which creates compressive forces on the spine, increase the intensity by ADDING a horizontal vector with band resistance. You’ll have better form, more hip activation, and less spinal stress.
It’s simple tweaks like this that can get you moving with less pain today and can add years of longevity in the back 9 of your training life. ➖➖➖➖
WHERE DO I GET MY BANDS? Follow the link⛓ in the archives in my bio within the icon “BANDS”. I recommend The Total Fitness Package 📦 ➖➖➖➖
The best functional, all-over, calorie scorching, compound and mobilising movement you can do right now. Period.
If you’re not doing them... you should be questioning life 🤔
If you have a PT and they’re not getting you to do them... you should be questioning life 🤔 If you don’t know why they are valuable towards your own fitness goal... then you should question life 🐻
Condition your muscles with a low-impact #bearcrawl to reap benefits and maintain a healthy lifestyle
This is a calligraphy that a recent graduate (Kylie Sachs) received at the Daoist Traditions graduation ceremony. Calligraphy is a gift to each Daoist Traditions student from Jeffrey Yuen, an 88th generation Daoist priest. I had heard about the meaning of this calligraphy before but needed a reminder so I looked it up: it’s the character Wu or emptiness 🥋🥋🥋Heres why I think this calligraphy is so cool . . . Focus on the tip of the tailbone and you welcome a knocking on the door to you heart. Wu means nothingness. Create an empty space to allow an opening to love and understand yourself.
🌒🌓🌑Another way to focus on the area I’m describing is to focus on darkness. Darkness means you can get still and find quietude from within. Darkness is nothingness. Think of the color black. Darkness is an inch of opening. Focus on clearing bad memories and allowing light to creep in. Out of darkness comes light. These are bits and pieces from the inner landscape meditation. #daoisttraditions#meditation#avl#asheville#emptiness#nothingness#longevity
Break-TRUE Camp can help you transform your life in the following ways:
• Overcome “stuck” feelings of resentment, anger and betrayal.
• Get in touch with your life’s calling and remove all barriers to making it happen.
• Access the primal masculine force in you that can build an empire. (This raw energy has been stripped from
millions of modern males... If you’ve ever felt like apologizing for being a man: it is time to take your power back).
• Finally be comfortable in your own skin: the key to confidence.
• Challenge your physical capability and reach a new plateau in your strength.
• Get honest about what you really want in relationships and own your desire, without justifications or excuses.
• Let go of your inner “little boy” that hides avoids difficult conversations.
• Discover how look at other men in eye with confidence.
• Master what makes you sexually attractive. Secret: it’s not more money, clothes and stuff.
• Shed your fear of showing vulnerability in the presence of men.
• Forgive the males who raised you for trauma their actions caused.
• Multiply your self-respect and dignity by letting go of mistakes you’ve made in the past. (There’s a “guilt and
shame syndrome” that steals confidence from men. Overcoming self-loathing for past mistakes is the surest way to
be satisfied and fulfilled as a male.)
• Activate the energy in your body with current peak-health hacks. -
Only 4 spots left, Enroll now: LINK IN BIO
If you said bread, you are correct! Bread is carbs and carbs are sugar. A special hormone released from the pancreas named insulin collects the sugar floating in the bloodstream after a carb-y meal and store it for later use in the body cells. Sounds great right? Well, sometimes our bodies don’t function that greatly after all...more and more people eat burgers, fries and a coke and wonder why is my insulin not working??? Well, those people seemed to get by to a certain point in life without a single symptom and then (suddenly but really after years of abuse), the body builds up a tolerance of some sort to insulin, no longer reacts when sugar is high and it just sits there in the blood causing dangerous diabetes symptoms amongst other metabolic diseases. But then you say, I’m eating dark and whole grain? Well, it turns out it doesn’t matter! Those seemingly healthy choices are hindered by the type of grains that people are eating today. Those aren’t sprouted grains, not what our great grandparents ate... they are modified and the body reacts to them with autoimmune symptoms! Studies show that today’s gluten is a totally different molecule from what it used to be... it’s something foreign to us. On the other hand, butter isn’t changing. You can argue it has less omega 3 but it’s still perfectly safe to have. Those cholesterols you are ingesting the body will take and modify its LDL and HDL to sync a good use for. Butter isn’t the villain here. Bread should not be the bottom of the pyramid at all!! Butter, on the other hand, is needed for healthy creation of ketone bodies (a source of energy we should all thrive for) which provide a more efficient way of energy utilization. It clears from fatigue and foggy brains and keeps the body happy because insulin is at peace from crazy spikes! #keto#butter#highfat#highfatlowcarb#lowcarb#nosugar#hashimotos#autoimmunedisease#autoimmune#longevity#healthylifestyle#healthy#healthyeating @riserehabfit
Esses dias me deparei com esse quadro apresentado no Plenae 2018 na qual é uma plataforma que reúne práticas de longevidade com qualidade. O intuito disso é mostrar que a longevidade é uma certeza porém envelhecer bem é uma escolha.
Sou profissional da área da saúde e sei muito bem que exercício físico é um dos melhores remédios quando falamos em vida saudável e, com essa informação sendo disseminada cada vez mais, as pessoas estão buscando na prática, uma ferramenta de saúde e não simplesmente de ganhos estéticos!
Porém vemos no quadro que sozinhos não chegamos a lugar nenhum! Nos relacionarmos socialmente, termos uma boa relação de amor e amizade com as pessoas próximas, é o melhor método “anti-aging” que encontraram!
O quadro não mostra que temos que parar de beber ou fazer coisas que gostamos e sim parar de fazer as atividades, no caso beber, em excesso.
Tudo em extremo faz mal, já ouviram?! Isso eles querem mostrar!
Sabemos que o maior causador de doenças cardiovasculares, que pode ter como consequência a morte, é o Stress. E com a vida corrida que temos hoje aliado aos problemas diários, ansiedade até de pensar em diminuir a ansiedade, se não tivermos esse quadro bem claro em nossa mente, uma hora podemos explodir!
Não estou falando pra vocês pararem de se exercitar e começar as relações onde que que seja, e sim unir forças e achar um equilíbrio desses fatores.
Você que tem dificuldade em iniciar um programa de atividade física já pensou em se juntar a alguém próximo a você e tentarem juntos!? Um vai puxar o outro naquele momento de desânimo e talvez aquela barreira inicial seja quebrada com mais facilidade!
Pra concluir um clássico do mestre Roberto Gomes Bolaños (Chaves) 😃 🎧 Se você é jovem ainda, jovem ainda, jovem ainda
Amanhã velho será, velho será, velho será!
A menos que o coração, que o coração sustente
A juventude que nunca morrerá!
Existem jovens de oitenta e tantos anos
E também velhos de apenas vinte e seis
Porque velhice não significa nada
E a juventude volta sempre outra vez! 🎵
WHAT EQUIPMENT DO YOU NEED FOR THE FAT LOSS JUMP START PROGRAM?
The workouts🏋🏼♀️in the Fat Loss Jump Start are designed to be done at home🏡, but can easily be done in the gym as well.
You’ll need some dumbbells in various weight (3, 5, and 10 lb DB are a great set to start with), a jump rope and foam roller (optional) and some resistance bands. .
These are my FAVE bands right now; I got them at Winners and they cost $12.99. Totes affordable🤑.
The workouts are from 10-30 minutes in length and consist of a mix of Resistance💪🏼 Training, HIIT🚴🏻♂️Cardio, Flexibility🧘🏼♀️Training (yoga, Pilates or PiYo) and Foam Rolling. .
It’s a 5 day/week workout program and ALL workouts are explained in video🎥form for you so there’s no guessing what the exercise is (I HATE that!).
While you don’t need to be at an advanced or even intermediate level of fitness to do the Fat Loss Jump Start, this program is NOT🙅🏼♀️designed for the gal who has never exercised before. You do need some fitness experience. .
One thing I made sure of when I created the Resistance Training portion of the program (aka weight lifting), was that the workouts were different, but FUN...and def doable. .😁
There is no heavy weight lifting in this program. I use a 3&5 lb set of dumbbells and have some of the best muscle💪🏼tone I’ve ever had. In fact, I rarely use my 10-15 lb dumbbells in this program😳. It’s the speed and form we focus on during the resistance workouts that make ALL the difference. .
If you’ve dieted🥦before (and FAILED), done exhausting😰60min+ workouts (and HATED them), then the Workout portion of the Fat Loss Jump Start is DEF for you. .
More deets and registration in my Bio🔼BUT I MUST WARN YOU - all the slots are almost FULL. We might just have a Sell-out (again!) by end of day today or tomorrow. So SIGN UP NOW to secure your spot.
Tag your BFF to do the Fat Loss Jump Start WITH you!👱🏻♀️👩🏽
Serve your community on a hot & sunny day by using #zuuintwotuesday 👊🏽 warming up? 🔥Cooling down? ❄️ you can implement our culture and movement into any goal, modality or social group. People respond to Truth. We are BEACONS OF TRUTH 💡
almost knocked into this guy on my morning run today. i was turning a corner, almost at max speed, looking down to make sure the path was free of tree roots and rocks that might trip me up. that’s when i saw its hoof. i stopped short, looked up and I was about 3 feet from it. i slowly backed up. we stared at each other for about a minute. both shocked at first, but i felt calm, like i was with a missed friend that i hadn’t seen in a while. i felt warm and a sense of safety came over me. i didn’t feel alone. my state of loneliness faded, replaced by a kick of wonder and a hint that everything is going to be alright. shortly after, a walker’s dogs came and scared it back into the woods. these dogs were pretty large. you can hear the walker’s distant voice in the video commanding her pets to “go for it.” upon speaking with the walker, she mentioned that her dogs like to chase the deer. one time, she said, one of her dogs grabbed the deer by the neck and took it down. i was saddened and angered when i heard that. her story sounded like an annoying early morning church bell that bangs in the ears of a hungover non-believer. her dogs symbolized my fate. disappointing, tragic events and uncontrollable forces have negatively infiltrated every corner of my life - body, mind, spirit, connections with others - to the point of suspended animation. a dormant seed filled with happiness, peace, gratitude, and kindness, with the laws of nature refusing its growth until nature says it’s so. enough. i must take my deer hoof and, with a swift kick, crush the skulls of the attack dogs. it’s time to overcome my sickness filled with hate, shame, and regret. time to choose a future worth living.
“For the native tribes of North America, the deer is a messenger, an animal of power, and a totem representing sensitivity, intuition and gentleness.”
“In Buddhism, the deer symbolizes harmony, happiness, peace and longevity.”
💥Hamstring injuries are one of the most prevalent injuries that occur in athletes and sporting activities today.
Hamstring strains are generally classified based off of the amount of fiber/tendon damage.
-Grade 1: mild strain/small tears of the muscle (minimal damage)
-Grade 2: larger partial tears (but still incomplete) of the muscle fibers
-Grade 3: complete tear of the muscle fibers
Isometric exercises has been shown to
have analgesic effects (pain relief) ✅ and is also a great way to get some muscle fiber recruitment again post injury
Careful with stretching too soon! 🚫If a strained muscle is caused by excessive stretch/tear of the fibers, why would you stretch it even more 🤔!? Wouldn’t be a bad idea to wait till the later stages of rehab amirite?
🗣 Also important to note that everybody’s rehab and PROGRESSION time period WILL and SHOULD be different! There is no one specific timeline that can be applied as a blanket statement to all.
Here are some exercise ideas for early stages of rehab.
1️⃣ Standing isometric hammy holds (5-10sec holds)
2️⃣ Isometric hammy sets (5-10sec holds)
3️⃣ Glute bridges w/hamstring progressions
_ 📚 Heiderscheit, Bryan C., et al. “Hamstring Strain Injuries: Recommendations for Diagnosis, Rehabilitation, and Injury Prevention.” Journal of Orthopaedic & Sports Physical Therapy, 2010
Rock Angel - Joakim Karud 🎵
“I needed something to help get rid of my cold faster so I could cheer my son on at his soccer game, and this really worked!” said Samantha about her experience at Thrive Infusions. To hear more about other’s IV infusions experiences, visit our site (link in bio)! 🌻💧💪
Do you know the difference between poke, ceviche, and crudo? Poke originated in Hawaii, ceviche from Peru, and crudo from Spain. Of the three raw fish methods, crudo is the simplest, so high-quality ingredients really count! #simplefood#eatwell @tartinemanufactory
Are you crushing your CNS?
If you are, what does that feel like? -
What can we do to prevent it or repair it?
Are the stressors in your life preventing you from seeing the body composition changes you want?
Are they preventing you from making gains in the gym?
Are you over exercising?
Are you under recovering?
🧡Signs your central nervous system needs some tender love and care🧡
•Inability to recover fully from workouts
•Trouble sleeping- “tired and wired”
•Lack of strength/performance gains
•Inability to lose body fat
•Lack of sex drive
⚡️Protocol to aid in proper CNS function⚡️
•Pre-workout protein/carb meal. Increases insulin response and won’t allow cortisol to accumulate. •Post workout shake- carbs/protein after high intensity work- aids in bringing cortisol/stress response back down.
•Decrease Volume of high intensity- less physical stress through exercise will allow the body to fully recover. •Sleep quality and proper quantity- restores your body’s natural cortisol curve and in turn puts less stress on the body. •Eliminate caffeine-a natural stimulant.
•Relaxation- stress=stress. Find what de-stresses you and emerge yourself in that! (I.e yoga, meditation, low intensity exercise, vacation, etc.)
Do any of these symptoms ring a bell? What habits do you see you can change to aid in healthy CNS function? •••••••••••••••••••••••••••••••••••
Sometimes social media makes our culture feel ego-centric, vapid, and in constant turmoil. We have become so dogmatic in the quest for the best diet or fitness program that maybe seeing things more simplistically could help reduce stress.
Our elders can have a lot to teach us, if we listen. From listening to individuals in areas with high concentrations of centenarians here's some insight into what's important:
1. In person social connection with family and friends, having a purpose greater than yourself
2. Lots of movement throughout the entire day, working hard
3. Cuisine consisting of whole, fresh, real and locally grown foods. In tune with natural hunger cues.
4. Exposure to natural sunlight and adequate sleep
Easier said then done of course, but small changes over time can help improve balance and overall physical, mental/emotional and social wellbeing. Achieving that balance of course is a life long process which no program or person can sell you as a quick fix.
Photos and info acquired through @humanlongevityproject
How does chronic stress, physical or perceived, effect someones ability to uptake and utilize Carbs properly?. .
The simple version is Chronic stress leads to high catecholamine output. If it is elevated due to an immediate stressor like training, that's completely normal and what we want, but then after training it should drop down and your PNS should turn on. .
The effects of this on your ability to assimilate carbs and use them properly comes back to receptor sensitivity and cellular health. .
When you are chonically stressed the SNS stimulates the release of glucocorticoids and catecholamines, which are responsible for liberating glucose, fatty acids, and amino acids into the blood to be used as fuel to deal with the stressor. When this happens and you are mobilizing energy your body is NOT going to store or uptake nutrients so it inhibits the effects of insulin in fat and muscle cells, creating insulin resistance in these areas. .
Long term, the receptors can be damaged from chronic exposure to glucocorticoids and catecholamines. Now glucose and amino acids can't get into the cell to do what you want, build muscle. .
Then the more you keep releasing fuel, along with eating all your carbs in a chronic stress state, your blood sugar is going to get higher due to high cortisol then insulin levels are constantly high to bring down blood glucose and you have this insulin/cortisol seesaw battle and fat can’t be burned properly. So you wind up storing more fat, and not building muscle, despite eating to grow. Same scenario when you are trying to burn off body fat. .
So this is one of many reason I am so adamant about coaching clients to manage stress and keeping health markers in a good place. It's more than just eat a lot of food and you will grow, if only it was that simple. -----------------------------------------------------------------------------------------
➡➡Coaching inquires: firstname.lastname@example.org. .
Discipline is really something I struggle with.. I am always about those short term gratifications and its taken me a long time to start working towards being motivated for long term goals.. I mean chocolate just tastes so damn good in the moment but when the idea starts to set in that I'm only moving further away from my goals I get really disappointed in myself. It's a vicious cycle that has been going on and on for years now.. When I was younger I didn't have to worry about what I ate and I could eat as I please but I suppose everyone is like that when they're young!! Now I have to think about everything I put into my body and the potential consequences it will have on my mindset and goals.
Like now I'm sitting here craving some chocolate or even a big bowl of spaghetti but I just have to remind myself why I'm doing this and invision my end results and how amazing I will feel then. I've hated my body for far too long for me to carry on with short term gratifications, I urge everyone to start thinking and living for their future self. Health isn't a luxury. It's a necessity to live a long and prosperous life. We all want to live forever whilst eating/drinking ourselves into early graves. Those two things don't go hand in hand. We have to pick the healthier option and live for our best future. Discipline is the key to unlocking your full potential. 💙🙋.
It's official! Aileron Wellness will debut in Shanghai this Summer and we're all set to Redefine Quality Fitness Experience in China. Read our press release for more. http://www.aileron.com.sg/wp-content/uploads/2018/05/Press-Release_Final-KeynoteEnglish.PDF