Intuflow Joint Mobility

Intuflow Joint Mobility Beginner Part 1

Intuflow Joint Mobility Beginner Part 2

Intuflow Joint Mobility Beginner Part 3

Intuflow Joint Mobility Beginner Part 4

Intuflow Joint Mobility Beginner Part 5

Intuflow Joint Mobility Beginner Part 6

Dynamic Flow Yoga: Revolving Kundinya cycle

Rickson Gracie Workout

and here is an excerpt from:

Rickson Gracie – Exploring Genius

by Eddie Edmunds

@ http://www.grapplearts.com/Rickson-Gracie-Exploring-Genius.htm

Body’s Intelligence
Another source of Rickson’s skill is termed as Bodily/Kinesthetic skill. This talent defined by Dr. Howard Gardner in his book Creating Minds (also the author of the bestseller, Multiple Intelligences) is the ability to use many parts of the body to express ideas and feelings and to interpret and invoke effective body language. Michael Jordan, Wayne Gretzky, Lance Armstrong and Rickson Gracie would be individuals Dr. Gardner would designate as having extraordinary bodily/kinesthetic ability. I will always remember a seminar Rickson taught in Salt Lake City because Rickson told us over and over that the way we grapple reveals our personality. So, for Rickson, a way of understanding people is not through a verbal conversation but he was able to glean personality types through “rolling.” This information indicates that Rickson’s body, functions as antennae for the brain. And as Gardner states, this knowledge could only be acquired through the body. Bruce Lee may have had this same type of highly refined Bodily/Kinesthetic intelligence. I remember a statement by Dan Inosanto where he spoke about a conversation with Bruce Lee and Bruce said (paraphrasing), “Dan, the secret is in the body.” It is no secret the Bruce Lee was hyperactive and his emphasis on “swimming in the water” and experiencing true reality was foremost for him.

I hear and forget. I see and remember. I do and I understand. The operative word “do” suggests that learning something is not just through passive understanding (reading, conversation, watching others) but also through the physical act of doing.

A noted Brazilian Yoga master, Orlando Cani who has trained numerous Brazilian sports champions (Rickson included), spoke about Rickson’s bodily/kinesthetic intelligence in this way:

“Rickson is special. Rickson Gracie was the best student I had. He was the one to assimilate best the process. He’s a very special fighter. Everything he learns he has a strong ability to assimilate and develop it. He has a clever way to assimilate and protect anything he likes.”

In conclusion, an appropriate quote by Shakespeare states: “Some are born great, some achieve greatness, and others have greatness thrust upon them.” I would assert that Rickson’s path to greatness was that he had a father whose single-mindedness and fanatical attention to detail was passed directly to his son. And when speaking of Rickson Gracie’s extraordinary Jiu-Jitsu skills we might envision that when Rickson is grappling he sees Jiu-Jitsu in a three-dimensional world. This capacity allows him to spar, not only from his viewpoint but also from other viewpoints. Thus, a three-dimensioned view. And finally, Rickson’s supreme body-intelligence enhances his understanding of Jiu-Jitsu and is gained from the body having superb skills of sensitivity, adaptability and kinesthetic perception that are gleaned physiologically rather than cerebrally. This then is the difference between being great and Greatness.

Taming the body, taming the mind…

Below is a great blog post that I stumbled upon in my research. I found it to be very inspiring as I continue to struggle with keeping a daily practice. As the title suggests, it touches on the body mind connection, a topic that I hope to expand on very soon. I hope you enjoy this post, and be sure to visit the original source for more.

http://ibanepal.wordpress.com/2007/08/20/taming-the-body-taming-the-mind%e2%80%a6/

Almost one year ago, inspired by H.H. Sakya Trizin´s Vajrayogini teachings in Spain, I started to practice yoga on a daily basis, and seeing the results in my body(more flexibility, strength and vitality) the desire to become a yoga teacher-practitioner developed, too. But what surprised me most was the endurance that yoga gives, and the fact that with this endurance, the body can easily stand longer hours of meditation without so many bodily aches and pains, and without feeling one has to move positions so often. The body’s activity is accompanied by the activity of the mind, and as a result I have found that I can bear new, uncomfortable situations in life with more peace and tranquillity. I don’t experience so much mental stress or anxiety because I trust things more and don’t react to them as I used to. This immediate benefit makes me want to get out of bed when it is so cosy and nice in there, and my mind would like to dwell in old habitual thinking patterns of laziness and procrastination. This is another effect of yoga, it has the power to ignite positive energy and enthusiasm in one´s day, while providing a stable platform on which to build new, healthy and positive habits for oneself. I like having yoga practice as my breakfast, as my travel companion everywhere, stretching at a bus stop or at airports. It feels as if a sudden breath of fresh air comes into my mind and makes me appreciate everything and everyone with a new light…it makes mind transformation easier when we can accompany it with the body, and we can become more agile and lighter in the process. It is so joyful to feel no pain in the body and to know, with meditation, that it is, after all, impermanent.

High Intensity Road Work

by Tom Elliott

via: http://itsmandatory.com/2008/04/18/high-intensity-road-work/

Working out and taking care of your body should be a mandatory part of everyone’s life routine.  I’ve been working out in one form or another since I was 6 years old.  It’s become a part of who I am and I truly believe it has played a large part in all of my successes.

Whether it’s working out to relieve stress, to have fun, to rehab an injury or to simply push personal limits and barriers – it’s mandatory.  Within this blog I will be posting all of my workouts, each of which will have a unique name of sorts representing a unique aspect of the workout.

There can be many variations of High Intensity Road Work depending on the exercises you decide to plug in but the foundation will always remain the same.  The foundation is the running intervals – the exercises filled in along the road are up to you.

High Intensity Road Work – Variation One

The Warm Up

For me, I prefer a light 10 minute warm-up.  It usually consists of a short walk from my apartment to the Santa Monica boardwalk followed up with 5 minutes of full body stretching and core stabilization.  It’s a mixture of movements that flow from one to the next almost like a hybrid version of ashtanga yoga.  I never used to stretch as a young buck but after a few lower body injuries during HS sports and the military it’s now a mandatory part of my workout routines.

The Work Out

• Using a watch to time your intervals and total time – I break into a steady jog and maintain that pace for 5 minutes.
• At the 5 minute mark I pick up the pace to 90% full speed and maintain that pace for a minute.
• Once that minute is up, I pull off the strand onto the grass or the sand and knock out the first exercise (Push-Ups) I always shoot for 50 push-ups on this first set – depending on the previous days workouts I’ll go over or fall short – either way I push to one rep shy of muscle failure to push myself but to also maintain energy to keep the intensity high throughout the entire 45 minutes.
• Get up and pick up your pace to a steady jog.  even though it’s early in the workout, you should already be winded – the key is to focus on your breathing in preparation for your next minute sprint and exercise set.
• Kick it into high gear again, focus on your form and pick something in the distance to get to by the end of the minute.  I find that by doing this the minute goes by faster and it gives you a visual goal to shoot for.
• Hit the sand, grass, gravel, whatever you’ve got and begin your next exercise.  At this point I’ll typically break into a variation of burpies.  Make sure you have some room. Start standing > bend your knees til you can touch your hands to the ground > kick your feet behind you and knock out a push up > pull your feet back underneath you while keeping your hands on the ground and explode into the air like you’re trying to touch a basketball rim.  I’ll do 10-15 of these depending on my wind.
• Get back into your light jog and get your wind back.  What’s funny is by the end of the 5 minutes you should have just gotten your wind back, then you’re back into a sprint. gotta love this workout.
• Hit your sprint hard and focus on your breathing and form.
• Next exercise: Power Squats – Get in position, keep your feet a little wider than shoulder width and point your toes outward enough so when you bend into a squat position the tips of your knees don’t pass the tips of your toes.  Ass out, head up and go down til the tops of your quads are parallel with the ground.  Knock out 75-100 of these as fast as you can.
• Hit your steady jog in the opposite direction as it’s time to turn around.
• Hit your sprint for a minute.
• Next exercise: Bear Crawls – by far one of my favorite exercises.  One of the most painful at this point in the workout but definitely one of the most rewarding after a few months of work at it.  Depending on how fired up I am at this point or which song is on the ipod – I’ll do these on the sand or grass.  For these – I’ll go til my arms buckle down being it’s the second to last exercise of the workout.  The pump you feel in your arms, shoulders, abs, and thighs is truly incredible.
• Hit your jog – after crushing the bear crawls your jog should be a true “jog” – the first minute you should want to puke from all the lactic acid built up but it will wear off just in time for your last sprint.
• Hit the sprint and run through the jello feeling in your legs.  Don’t worry you’re almost done.
• Last exercise: Walking Alternating Lunges. This is the last exercise so you should be blown out at this point.  Hammer it out til you feel like you’re knees are about to buckle.  Be smart – if you feel like you’re about to be hurt – stop.  You always have next week to do more reps.
• Cool down.  Walk it out til you catch your breath entirely then head back to the pad for a plenty of water and a healthy recovery meal.

That my friends is High Intensity Road Work.  Throw this workout into your routine once a week and you’ll see drastic improvements to all of your workouts and over-all strength and cardio.

This workout is MANDATORY, not an option.

Indian Club Swinging Presentation

Indian Club Swinging Power point Via Google docs.

I am posting this as an experiment in the continued effort to utalize Cyberian resources for learning, sharing and collaborating on projects. Stay tuned!

<If you don’t see the Google Mini Presentation Module with the document displayed, read why in the comments.>

Slackwire, Juggling, Kung Fu

Zen in the Art of Self-Resistance

 Via: http://www.angelfire.com/ny5/shenandoah/OBB/OBB.html

“. . . I once lifted weights five mornings a week for twelve straight years. One morning I just wasn’t inspired go through my routine, and ended up stopping altogether. For the next four years I got absolutely no exercise whatsoever, and then one day I took a hard look at myself and wasn’t too happy with what I saw. All my weight had traveled south and consolidated around my waist. My arms, shoulders, and chest had become flabby and had shrunk considerably in size. I decided it was time to get back into shape and to rebuild the physique I had once been proud of. With a Herculean effort I renewed my morning workouts, and within three months I was just about back to where I once was. The problem was that the enthusiasm of previous years just wasn’t there and it took every ounce of resolve I had to get through the routines. The workouts also began leaving me feeling fatigued. I kept up my morning routine for six months until, finally, I felt the need to give it a rest.

Well, I wasn’t about to give up all that I had worked so hard for, so I decided to make a study of alternative forms of exercise that would be as close as possible to the effectiveness of weight lifting. I scoured the Internet picking up ideas from a great number of sources. I experimented with various exercises, integrating those exercises I found to be effective into a routine I was developing. Armed with my knowledge of body building, I was able to identify the most effective exercises, and I was also able to develop exercises of my own. In fact, about thirty of the exercises found in this program I created myself. The end result is that I have put together the most efficient and effective weightless workout routine I possibly could. The best part is, I no longer have to get up in the wee hours of the morning to do a workout. I just integrate my exercises into my work day at the office, leaving me with free time and a lot more energy throughout the day. . .”

“. . . In developing my program, I adhered to the following guidelines:

• I would either adopt or develop only the best of the best. There are only so many hours in a day and no one has the time to waste on exercises that don’t produce maximum results.
• The main focus of the exercises would be geared towards building muscle – exercises that challenge muscles to the max and force them into growth. As much as possible, I have duplicated the movements of weight-lifting. I don’t have much use for exercises that “tone”, which, I’ve concluded, is a code word for next to useless.
• The exercises would require no equipment and could be performed while either standing, sitting, or utilizing a wall, allowing me to exercise virtually anywhere at anytime. This makes the program ideal for people who can’t get to a gym or cart weights around; people who travel, students, military personel. You can take Zen-in-the-Art with you on vacations.

Keeping all of the above in mind, I set about carefully analyzing each muscle group – neck, shoulders, chest, back, arms, forearms, abdomen, and legs – and came up with series of exercises for each muscle group that would cover the full range of movement and target the muscles in each group from an effective range of angles, resulting in full development. After having spent months developing, adding to, and refining my program, I am now satisfied that it is the most comprehensive and effective weightless bodybuilding program that exists, and it has certainly turned out to be much more effective than anything I could have hoped for! . . .”

“. . . Zen is the Oriental philosophy, or more accurately, the state of being, of total control. It is the ability to perform tasks effortlessly. For example, a Zen Archer can place an arrow in its mark without conciously attempting to do so. The physical task of drawing the bow, aiming, and letting fly the arrow becomes irrelevant as the Zen master, the arrow, and the target become as one. Anyone who shoots a good game of pool knows this heightened state of being. In this same manner, performing these exercises becomes as much an exercise in mind control as it does a physical activity. As you do these exercises more and more, you will develop an inner memory of how these exercises should feel when performed to maximum effectiveness. Rather than consciously applying pressure with the resistance limb, you will be able to virtually let it go limp, thinking of it as a ‘dead weight’, and it will virtually take on a life of its own, becoming an object almost impossible to lift. You will also find that your ability to focus will become more and more acute, and thinking your muscles into further growth will become as much a part of the exercises as the physical aspects of the exercises, themselves. Because you are using your own body to develop your own body, the whole routine becomes as much an exercise in meditation as it is an exercise in building muscle. . .”

Free Fitness DVD For Every American

Dear Peoples Health readers,

I am posting the following offer because I am familiar with this companies products and have no problem what so ever in making the following info available to you. I have not yet seen this DVD but I am pretty sure that it is well worth the Six Dollars and change for shipping and handling. I have a couple of their other DVD’s and they are pretty good.

So, here it goes . . .

RMAX Outreach

A year ago, RMAX launched American Warriors: US Military Veterans Club, a special program that provides veterans and active duty service men and women with benefits and discounts – including free passes to RMAX certification and martial art seminars in the US and around the world.

Last year, we donated copies of our Warrior Wellness fitness recovery program to every Medical Veteran Rehabilitation Center in the US.

In December 2006 RMAX’s Circular Strength Training^® System (CST) was named an Official Health and Conditioning System of the U.S. Army. It has been adopted as a training regimenn by the U.S. Army Combatives School, the 50th Brigade Special Troops Battalion, and the 99th RRC Gun Truck Alley.

In April 2007, in cooperation with the FireFighters of Bellingham, WA, we organized the RMAX Team Tactical Fitness Challenge, which benefited the Ferndale Boys and Girls Club in Whatcom County, Washington, and helped them restore their previus Club, which had been destroyed by fire.

FlowFit^® sells on Amazon.com, RMAXI.com, and all over the Internet for $39.95. We want to give as many Americans as we possibly can a free copy of this time-tested program by Coach Sonnon – because we know it works.

The only thing we ask in return is your feedback. Donating the program is only half the battle. It’s up to you to do the work. We’d like to hear about your successes with this exceptional program, because your success is our success.

http://www.makeamericastronger.us/ 

http://www.rmaxinternational.com/home/ 

Stability ball for jiu jitsu