Good foundation
Everything begins, leans on and ends on Your mind
Approach - peaceful and decisive.
What kind of movement should I do ?
» Stamina work »
Walking, running, swimming, roller blading - skating » Everyday » for healthy blood circulatory and heart system, good stamina and durability for long time effort.
Clear mind, good immune system, able body till our last days.
Do it for 10 - 60 minutes daily - start small, do faster walk / light run, take in sights, active meditation - do not trouble Yourself with negative thoughts or what You need to do today or during week - remember, we’ve done it in planning phase already.
Do not stretch when You are ‘cold’ - You can do it after run - light stretches to have full ranges in body - it frees up blood circulation, less stress and increased regeneration.
Also helps with those cold feet / hands of Yours that You been havin’ for years.
Notice how I didn’t mention cycling ?
We are fighting off gravity - ageing - so we go in on medium / harder movements.
You can do cycling as hobby - not really as prevention of degeneration of joints -
Why ?
Because You see, You can do 200 - 300 km on bike and don’t break a sweat if done correctly - You can ‘chill’ during pedaling, and we are aiming always to accelerate heart plus use joints and muscles in vertical manner against gravity.
While doing Your daily path of strong heart, focus on deep breathing.
Be - there - Now -
» Anti gravity work »
Exercises with body weight, lifting weights, working with elastic bands » Everyday » We pick one muscle or area to work with for 5 - 20 minutes ( of work - didn’t include breaks ).
Examples of exercises with Your body :
Pull-ups on bar
Push-ups on ground, wall, vertical push-ups, while leaning on some obstacle.
Hindu squats, bag squats - goblet squats (included in this episode below) - so squats where You are holding sand bag - ball - kettlebell in hands - while having ‘proud’ posture, L squats - where one leg is to side and feet make L shape, calve rises.
Abdominal crunches - done correctly - w/o rising of mid / lower back from ground.
Lying on belly to ground, then rising with arms elevated like bird, using back muscles only, belly - waist - legs - stay on ground.
What we must aim for, exercising using bands / weights ?
Excellent question dear Watson, I’ll reveal what is behind mystery.
For long time medical institutions were giving You wrong advice during recovering from injury - accident.
We were told for long time to ‘not to move’ so damaged area will not be strained and will be able to recover.
Thing is recovery in our body is through sleep and blood flow.
Blood flow is thanks to heart but, You have to move to activate whole circulatory system - without movement You do not activate more than 50% of it.
Check those people who lie in bed for weeks - their body is slowly dying from lack of circulation.
Check people who lead sitting type of life, constantly tense hip flexors, achilles tendon, lower back, stiff neck, headaches, low energy etc.
Because of lack of movement = blood flow.
Moving with Your body increase flow = regenerative state of oxygen and inflammatory state of heal in body.
Where weights are in this equation ?
Newest medical mainstream methods of restoration finally caught up to wisdom a bit.
They understand influence of nature, sun, animals and movement finally.
You can see new types of aid in broken bones is not that white cement of death to tissue but elastic, ironman like armor, artificial skeleton to have ability to move, but with aid of additional stability.
For long time medicine were swaying away older people from lifting weights.
When someone finally introduced oldies but goldies to lifting, it turned out osteoporosis stared to recede, joints were healing and people started to move freely, with greater vigor and getting back to able bodies again.
Movement & lifting is stress, depending on intensity - but - we need to overcome that stress daily, to preserve our vessels.
It makes Us stronger.
Use free weights, kettle-bells, dumbbells, sandbags, items You can carry in hands to improve Your posture, muscle balance, blood flow.
By lifting ‘things’ You apply pressure to muscles and joints, by doing that body get info, I was pushed to my limits - I need to increase them, to be able to handle load that might happen again.
Your body takes resources from food, water, air and sun, and grow areas You’ve used.
Improve muscles, and making bones and joints stronger.
Most of all, giving You full ranges of motion - and ton of energy.
What is intensity - tempo - I should be going at ?
Aim for bit / decent sweat - accelerated heart and breath.
Do not do breaks so You can read book, and fall asleep ‘cause they are so long, they should allow You to catch 10 - 20 deep breaths and go again.
Breathe in through nose, and breathe out through mouth.
It is important for development and health.
To summarize
Everyday we do 10 - 60 minutes of oxygen / stamina work.
Everyday we do 5 - 20 minutes of fighting off gravity, improving muscles and making bones and joints stronger by working through tension - bands - lifting weights - body exercises.
Everyday we do light global stretches 1 - 3 demanding positions, to have all ‘chains’ open, 5 - 10 minutes.
Everyday we meditate 5 - 20 minutes - calm down - breathe - do not allow ‘noise’ in Your mind.
Everyday we drink between 2 - 4 L of water - not from main system source - clean good quality.
Everyday we sleep 6 - 9 hours
Reflection Perfection ^^ /
Exercise of the Day & Food of the Day ~
EotD #2 - Goblet squat - We do squat, with hands in gesture of prayer or with some weight being hold - dumbbell or kettle.
Medium stance, that is a bit open on angle of feet. We take breath in, hold it while going steadily down, do a pause on bottom and move up, when You are near top - exhale - repeat.
Do 7 - 10 repetitions in one set. Do 3 sets. Breaks between sets 2 - 3 minutes.
Be ‘proud’ straight while doing this movement - all muscles contracted - do not rush on way down - do not relax on bottom.
FotD #2 - Aloe - Aloe have many amazing benefits. You can apply it in gel extracted from leafs, or in form of bottled juice ( glass ).
Some of the boons are :
Increased healing of wounds and cleansing ability - cleansing of blood
Dental and oral health
Reduced sugar levels
Skin and hair health
Improving digestion - helps with constipation
Antioxidants, antibacterial and anti-tumor abilities - strengthening of immune system
Why should I listen to You ?
I was told people like to listen and learn something by stories.
Very well then, I will tell You part of my life, so You will understand importance of movement and how it brought me back from limbo..
I came to this world too soon, extracted by cesarean section, under-developed, weak and smaller than rest.
In addition to that, my brain was a bit suffocated by cord going around my neck during birth - hence epilepsy.
In first few years of life I was smallest, weakest kid - that was catching up diseases like there is reward for all stamps at end.
It did not help that, miss doctor that prescribed med pills for my epilepsy didn’t took her work properly, turns out I was poisoning my body few years more than it was necessary.
My stomach aches were so severe, every few days they would leave me on ground in sweat and tears from pain.
My intestines were screaming in form of pain, problems with digestion and weakened immune system - Your guts are important, people do not eat trashy food.
My mother was afraid, she was checking daily if I took those epilepsy poison pills.
I started hiding them behind tooth, and throwing them out.
Picture me surprised, when my body started healing because it was not being poisoned by chemicals anymore.
My parents were happy to see I’m improving, after few months I came up and told them I’ve stopped taking pills long ago, and this is why I was able to recover.
They were astonished, and we went to do health checks, turned out miss doc made a mistake, and gave me epilepsy pills 3 years too long.
They were destroying my guts and many systems involved.
I’ve listened to my body and made a right choice.
You have few minds - systems in You.
Brain - Mind
Guts - Intuition
Heart - Feelings ( that are also placed on certain organs depending on type of feeling )
The moment my parents said to me - leave the room, we will have a talk with miss doc here - I still remember tone after 40 years.
Going trough elementary school was.. an experience to say at least.
Universe giving You quick painful updates, about social - boys - hierarchies, behavior of girls and social calibrations.
I was second smallest and weakest boy in school.
There was only one smaller boy named Martin - he was in my class too.
On almost daily basis I was beaten, spit on, provoked, insulted and picked on.
For some reason I was not protecting myself, I was not hitting back - even when my parents told me to protect myself, not to attack anyone - just protect.
— I didn’t
There came a day, when those nice fellas picked on Martin, I was watching them pushing him, hitting from different sides, and I felt rage for first time in life..
I was beaten and disrespected so often but I couldn’t watch someone getting hurt and they took pleasure in his pain.. in humiliating him..
I threw myself in front of him, shielding from opponents, they were surprised that this weak boy is protecting someone.
This was important moment in development of my psyche, for You see, I was partially defending Martin and subconsciously..
Myself
They were a bit disgusted, someone disrupted their ‘ fun ‘ and walked away throwing insults.
Back in this moment, I didn’t knew what I’ve started, and what path I condemned myself upon.
Few days later, I went to bathroom to release water snake, and those fellas were waiting for that.
They were following my moves in school, waiting to get me, when I was separated from all people.
Those boys were almost twice my size, taller and bigger.
When I went to bathroom, they went in, and blocked doors, so they can ‘ have their way ‘ with me.
Little do they knew - so did I - that I wasn’t trapped there with them..
They were trapped there with me.
When I was there, my mind immediately made a connection,
- This is because You’ve protected Martin.. Do You regret it now ?
..…
No.. I would protect him again
They made a circle around me, seven boys, older than me with clear intention.
Two guys were holding door, so no-one will enter and disrupt their fun.
Pushing started, I tried to hold composure, hitting started - I’ve tried..
Moment came - Enough !
I’ve started to hit back - first time in life - I grabbed those boys and started hitting them with force they never felt, some boys - I threw on wall of bathroom.
I was screaming - I will kill You all - in rage
Those seven boys, began trying to run away in deep fear - they were not expecting weak boy to be this beast, with this amount of strength.
One of female teachers heard my screams, in their direction and ordered one of boys holding bathroom doors to let go - so he did, with horror in his eyes, not because of teacher but sight he witnessed.
I was angry - calm all this time, my teacher put hand on me
J ! - what are You doing ?!
Can’t You see woman!? I’m defending myself, they were following me, and waited to take revenge on me.
- She was surprised by direct remark from Young boy, yet she had a brain.
She dissolved situation, ordered them to return to their classes, took me on side to check if I’m alright.
They didn’t get any consequences for attacking Martin or ganging on Me.
But little did I knew, I’ve stumbled on path to masculinity that day.
Masculinity and honor
Respect
Next day in school many boys were bowing to me, while I was passing corridors in school..
The fuck You are doing I thought - What is meaning of this ? Another sick joke ?
Others were nodding at me, looking me in eyes but.. ?
Not with disdain.. or contempt.. with..
Respect
Revelation came suddenly, when my adversaries from yesterday came to greet me..
One of them extended his arm to give me handshake, his way of saying ‘‘ We see You now, we respect You ‘‘.
Is this deception.. I thought, another trick to lure me ?
We shall see, I extended my arm forward and meet his hand in firm shake.
Another surprise - ‘alpha’ of my class, approached me later and invited to sit with him during classes.
Why You are interested in me ? You’ve beaten me and insulted me from time to time too..
From that day, I was picked to be in teams of strongest boys who play soccer and volleyball - I was always omitted and neglected before - Now every boy want to be in team with me..
I didn’t understand, what was Men Hierarchy then - I understood that protecting myself, and others in need, is one of values that people respect.
I started doing push-ups and watching dragon ball, reading manga here and there.
When You introduce heroes in life of Young boy - it changes him..
Teaches him, how to be strong and control himself in face of adversity.
Next 3 - 4 years I was liked more by girls, boys were speaking to me, and sharing their interests, including me in their teams etc.
We separated, and went to high school, I thought hell will begin anew.
I was not entirely right - I’ve changed.
There were people who liked me, ignored me, picked on me - but not on level I was entrapped in previous school.
Some pseudo ‘alpha’ boys were picking, and being nasty to few in our class, when they challenged me, I was able to dissolve situation nearly all times with words.
Through high school I was playing Wow ( World of Warcraft ) until I encountered some flyer of taekwondo school in my city, it picked my interest to say at least.
I went to city stadium hall, to check what kind of activity it this. Reading manga for few years about strong men and martial artists - I thought it should be cool.
When I’ve entered main hall, and my steps echoed in this big place, what have hit me was smell, ton of sweat..
Electrical impulses went through my mind.. this is a lot of hard work that was done in this place for years.
I saw one class teaching kick-boxing and vale-tudo. I found my tkd class, but for some reason I was not able to spot master anywhere.
I asked about person who is teaching here, and kind, blonde female told me with smile —
- You are looking for Me :)
Bridgett was her name, she was cornerstone of my development, I never expected female to be master at school, as well as she will be this small, kind and strong at same time.
After I changed to proper clothes, I’ve joined class, we’ve done warm-up, I was dying from heat and exhaustion, we went to hitting bags, Bridgett told me to hit it.
I didn’t knew how, so I just clenched my fist and hit, I instinctively moved to right distance to kick with right angle and good rhythm.
She corrected me, more like this, take this into consideration, conserve energy like this, anticipate when someone will do this..
Her shouts echoed for next 3 years, where I learned first instance of ‘though love’ - masters treat You rough because they care about You, they want You to become strong so You will be safe in battle on arena or street.
After first training I was so exhausted, that when I crawled into city bus to go home, and managed to hold myself on those pipe handles, one granny in bus saw me, and called me,
Cmere son sit Your ass down - You look not well - You alright ?
Old lady have let go of her seat, to allow me to sit because she was concerned of way I was whistling while breathing.. My lungs were burning from all heavy breathing.
I looked at her with my tired and sharp eyes - I was struck by her kindness
— Yeah… I’m alright for first time in my life - Thank You , I looked away proud of work I’ve done today.
I grew from 45-50 kg to around 60 in span of 3 years.
I gave myself promise, I’ll not stop running until I will be good at it and at fighting.
I will become strong..
During those three years, nearly everyday after school, I would go into stadium and do circles around.. for hours before my tkd class would start.
I was running for 1 - 1.5 hours daily before tkd. During days off, when tkd was not on menu, I was going on kick-boxing, still running before classes.
I’ve meet Mat from kick-boxing and Michael from karate and bjj.
We were known as great trio in our city and nearby places.
When old warriors left, new fishes were growing in town - Us.
We often were standing on entrances to clubs with people much bigger than us, reason - one of our masters were protecting few disco / night clubs / clubs in cities around. He trained us to be very strong and able to fight for long.
He trained us so far, that we didn’t understood how strong we were.
We were not rarely fighting grown men, who were 30 - 40 kg heavier and matured than us. We fought prisoners, hooligans, doormen, policeman, who came to our training sessions.
First instance we’ve got a glimpse that we are a bit far from normal mortals, was one of first tournaments that was few cities away.
Fight was supposed to be 3 minute rounds. But what our opponent didn’t know that, how we were forged in flames of pain and hard work.
We used to hit big mattress that was hold vertically by 2 big boys for 3 - 5 minutes w/o breaks - Goal was to not let go of Your ‘territory’ - You must survive until master say - Time !
First fight in tournament, Matt goes on mat ( no pun ) , they bow to each.
Ding!
Fight starts and 1 second after it began - it’s over..
Matt flies out of range after 3 strong punches he has made on face of opponent as he fell to mat.
Referee ended fight with big eyes, and rushed to fallen one to check on him - he was knocked out - all good no damage.
That day Matt won whole tournament, as I and Michael stood nearby thinking, why those boys are kinda weak ? something wrong — hmm
We didn’t understood what our masters have done with us.
My masters didn’t know for years how much work I was putting away from classes.
There were legends about tree of Us going around cities.
I was often omitted in stories, mentioned sometime as wild.
Matt was seen as strong and nicely build - positive boy.
Michael was described as ‘ this one You do not want to meet in dark alley..’
Thing is, people from outside of martial arts didn’t knew, how kind, compassionate, funny and positive we all were.. they thought of us like some kind of killers because how well we fought.
During high school, journey through martial arts made me a lot stronger, I was not getting sick anymore.. I was growing.
I didn’t knew my test will come in form of new master - from Kyokushin.
I will call him..
Feather
From time to time I saw Kyo group before our kick and tkd classes.
I wondered, why those fighters do not use gloves or protecting equipment ?
They are hitting bone on bones, with such force and standing there, with no emotions.
Our trio went to kyo classes. They knew who we were, they were introducing us to respect, being polite and very.. very strong.
Matt left ‘‘ those guys hit hard w/o eq.. I’ll go back to kick-box
Michael visited few times but went back to his city.
.. I stayed
Sensei Feather has broken all of my weaknesses in so many ways, that there are not enough words on earth to explain it.
He understood my spirit, rage, weight of my eyes and feelings behind them.
He taught me so much during our fights and talks.
I was fighting as white belt with black belts for more than year.
I was forged by monsters.
I told master one day, I am leaving to other city to try my chances at life.
At this moment my girlfriend, sister and few friends were watching from sitting area.
He told me
“ Meaning You will not attend next session I presume ? “
“ If that is the case, I shall say proper goodbye to You.. “
We fought, like never before, I was doing many different tactics, he was being less kind than usual - we were being seen by crowd I mentioned before.
We fought longer than normal session, our hits and kicks echoed with great force trough hall.
At one point, I faked my ‘old mistake’ move I was doing - he fell for invitation - I smirked and accelerated more than he ever saw me doing before…
I managed to fell my master !
Crowd roared and cheered by sudden change of pacing and awe.
I was glad for first time in year of training with him that I’ve managed to do something to beast like him..
My enjoyment was short lived.. disrupted by his loud sigh while laying on ground.
He have risen with slight pain on face, and proceeded to destroy me in few moves.
I was still standing on legs, destroyed from kicks and viscous punches to upper body.
He extended his arm
I was about to fall from exhaustion, he grabbed my karate-gi ( kimono ) and carried me downstairs.
He have put me under shower in my bloodied gi and turned shower on..
“ See You next time.. J.. Osu..”
— Oss - I replied leaning on wall being soaked from water.
I’ve left city to try my chances, moved away from parents and felt there is more to life than being slave for pennies ruled by mechanical men with mechanical hearts.
While I was away, the only thing I was doing was running daily for 5 - 12 km, doing 3000 push-ups, 3000 sit-ups, 3000 squats - daily.
I ate one meal a day, that I’ve prepared, and slept for 10 - 12 hours daily.
That was first time i stumbled upon requirement to grow beyond measure.
Intensity and frequency - amount of work that You are doing.
Different people require different amount to —
Awaken
I grew from 70 kg to 90 kg naturally in span of one year.
Because of horrendous amount of work I was doing daily, proper nutrition, and ton of sleep » natural hormone cycle produced by body.
I remember two instances of that I’ve crossed what is considered to be normal.
First was during insanely cold blizzard during winter, around - 20 C hail / blizzard.
Nearly no-one was on street because of how strong wind was, cold and icy painful on skin.
I was running without bean, gloves or scarf, just in my old, destroyed tracksuit.
Police car came passing me, they slowed down looking at me - “ Are You insane ? “ - pointing at sky and weather..
I waved at them with hand - smiled - and dashed forward - To me it is nothing..
I cherish this moment.. how far I’ve come.. how strong is this body and my will.
Second instance was when, I left house I was living. I was going out only during nights or early mornings. Picking up groceries in 10 minutes in nearby shop.
After that year, my growth to 90 kg, and all this hard work - I’ve crossed boundaries of what is considered to be normal.
I remember words of one running club master, after I’ve told him how much I’m running daily..
“ You are an idiot ! You will destroy Yourself, You need to take things lightly..!”
Me : “ Ohh.. sorry, I came here looking for advice.. thought You are.. strong.. manly.. that was my mistake.. You just run for fun.. You are no warrior..”
He stood there struck, I didn’t even told him that, running was easy part, 3000 of push-ups, sit-ups and squats was test of character.
When my roommates invited me to go out in city square for a walk, and maybe meet some women, I was bit confused.. and not willing, I didn’t want to disrupt my training.
They convinced me, it will be good for me to meet some people, I’ve decided to go for few hours and then do training.
I put on casual clothes, that felt very weird and not comfortable to run, jump or fight.
When my feet meet city square tiles, I’ve noticed all people looking at me.
I was wondering if I have some stain on shirt or something is wrong..
No.. —
It was me..
Way I was moving with my legs and arms.
Like a predator who feels at home in his skin.
I was not projecting any bad intentions - it's just how people subconsciously felt amount of strength, work ethic and wild eyes I had.
Animals who are weaker freeze in sight of strong ones.
Back then I understood, how far I grew from this fragile, weak boy.
I’ve shared this with You today to show, that even small actions through day, a bit of walk and small exercises here and there, will make You stronger and healthier everyday. Don’t forget to celebrate life with good-healthy food, and clean water. Sleep accordingly to Sun and Moon rhythms.
In
words :
“..Let your spirit ignite,
and live with a purpose,
shining ever so bright. “
https://substack.com/@roncast
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— Osu
J
It is true , when i make a move with my arm, it do not hurt me that much