You may realize it, but when it comes to your fitness you may be literally stuck in a rut!
Here's the simple rule about joint mobility - if you don't move it, you WILL lose it!
Like so many Americans you probably spend most of your work day doing repetitive tasks. Maybe sitting in front of a computer for hours on end.
Don't forget you commute time seated behind a steering wheel. Plus your off-duty time at home sitting in front of your TV or with your laptop.
Even if you do workout, again if you are like most folks you are moving in a narrow and linear fashion compared to the possible full range of motion of your joints. Maybe you run, bike or hike - again repetitive tasks.
Is it any wonder we get stiff and sore and find that movement that was easy when we were younger is no longer accessible to us!?!
We have created our own movement "ruts".
This is to be expected because the body is very good at adapting to stimulus. In this modern age we have trained ourselves well to be locked into a track of immobility.
Here the good news - there is a away to breakout of this downward spiral!
You CAN restore movement, energy, mobility and vibrant health to every joint in your body.
The Intu-Flow program is the time-tested method uses by countless thousands of people just like you who wanted to be set free from pain and reclaim their birthright of graceful movement.
The results you will achieve using this program just a few minutes each day will amaze you.
Traditionally the lion symbolizes the ancient noble values of courage, strength and bravery.
These timeless virtues are just as important in our modern world as they were in the 12th century for King Richard I - the Lionheart.
There is a way to find your inner strength, to conquer your ego, and be prepared to face any challenge with grace and in the end prevail.
After all . . . What are your reasons to be "fit"?
Sure, we all want to look good, eliminate fat, have toned, visible musculature.
With Circular Strength Training you can gain all that. But why stop there?
There is so much more to gain if you go deeper. Only CST offers you the progressive plan to take you where no other mere physique-centric workout routine or worse, random cocktail of exercises, possibly can.
You will start with General Physical Preparedness (GPP) - increasing overall work capacity
Then move to Specific Physical Preparedness (SPP) - train selected energy systems and attributes for your individual needs
Progress to Skill Specific Preparedness (SSP) - simulate the movement customized for your particular goals and create a safety zone for when beyond normal deviation occurs.
Finally you will reach the level of Mental/Emotional Preparedness (MEP) - where you will face the toughest challenges, confront your inner demons, and emerge victorious on the other side. Only the most brave dare tread here.
I am proud to be part of an organization that make so much innovative health and fitness information available so freely. The dedication by the RMAX staff to service and helping all people realize there full potential is truly inspirational. The fact is RMAX is more that an exercise system, it is a family of people of all backgrounds bound together by a mutual goal of enhancing lives. I urge you to learn more about this incredible tribe and join us in this mission. You can start by downloading this magazine and reading for yourself what RMAX has to offer you.
I have found a number fo interesting studies from the field of psychophysiology which have profound implications regarding how we approach health & fitness. At the very least we can see that what is going on in our heads (psychologically) is just as important as what is going on in our bodies (physiologically). In fact, what science is discovering is that differentiation of mind and body is just a dualistic construct that we has been handed down to us from our Western cultural heritage.
Here are just a few highlights from the studies:
Reacting to and Recovering From a Stressful Situation: The Negative Affectivity–Physiological Arousal Relationship
Kelly L.Zellars, James A.Meurs, Pamela L.Perrewé, Charles J.Kacmar, Ana MariaRossi
Journal of Occupational Health PsychologyJanuary 2009,
Vol. 14,
No. 1,
p 11-22
Abstract
Although
it is one of the most widely researched personality correlates of
psychological reactions, the relationship between negative affectivity
(NA) and physiological arousal has received little attention. This
study examined the associations between NA and physiological outcomes
of heart rate, skin temperature, and muscle tension. The authors
hypothesized that when individuals are in a stressful situation,
persons high in NA experience more heightened physiological arousal
than those low in NA. After personality and demographic data were
collected, 230 individuals participated in a stressful intervention.
Individuals high in NA experienced a significantly greater rate of
increase in electromyogram during the stress intervention and a lesser
rate of decrease in electromyogram after the stressful event than those
low in NA. In regard to skin temperature, those high in NA did not
recover from the stress intervention as well as those low in NA.
Negative affectivity was not related to heart rate.
Conclusions
Our results for NA and skin temperature recovery are consistent with
studies showing that depressed individuals appear to be physiologically
in a state of hyperarousal (Carney, Freedland, & Veith, 2005).
Over time, the mobilization of extra energy (e.g., greater EMG
responses) may lead to high levels of fatigue. Overall, our findings
regarding the ability to return to physiological baselines is important
(Veldhuizen et al., 2003)
because in the short term, slower recovery may influence functioning on
some tasks at work, and over the long term, incomplete or slow recovery
from demands may lead to chronic effects on health and well-being (Frankenhaeuser & Johansson, 1986).
Improving Cardiovascular Recovery From Stress With Brief Poststress Exercise
SkyChafin, NicholasChristenfeld, WilliamGerin
Health PsychologyJanuary 2008,
Vol. 27,
No. 1S,
p S64-S72
Abstract
Objective:
While exercising before a stressor has been shown to limit the
magnitude of stress responses, we test the use of exercise as a coping
mechanism after the stressor, to limit the duration of the stress
response. Design: After doing difficult mental arithmetic with harassment, male and female undergraduates (N = 102) either walked in place or sat still for 3 minutes, then all sat for a recovery period. Main Outcome Measures:
Continuous blood pressure and heart rate monitoring was done
throughout. Changes from an initial resting baseline were calculated. Results:
During the manipulation, blood pressure for exercisers was higher than
for controls, but soon after the tasks were completed the participants
who had exercised had significantly lower systolic (SBP; M = 3.5 mmHg above prestress baseline, p < .01) and diastolic blood pressure (DBP; M = 0.3 mmHg above prestress baseline, p < .001) than those who had not exercised (SBP: M = 8.8 mmHg, DBP: M = 4.8 mmHg). Conclusion:
Although exercising when angry adds to initial cardiovascular arousal,
it improves recovery afterward. We discuss possible mechanisms for this
effect.
Relationships Between Musical Structure and Psychophysiological Measures of Emotion
PatrickGomez, BrigittaDanuser
EmotionMay 2007,
Vol. 7,
No. 2,
p 377-387
Abstract
Psychophysiological
studies with music have not examined what exactly in the music might be
responsible for the observed physiological phenomena. The authors
explored the relationships between 11 structural features of 16 musical
excerpts and both self-reports of felt pleasantness and arousal and
different physiological measures (respiration, skin conductance, heart
rate). Overall, the relationships between musical features and
experienced emotions corresponded well with those known between musical
structure and perceived emotions. This suggests that the internal
structure of the music played a primary role in the induction of the
emotions in comparison to extramusical factors. Mode, harmonic
complexity, and rhythmic articulation best differentiated between
negative and positive valence, whereas tempo, accentuation, and
rhythmic articulation best discriminated high arousal from low arousal.
Tempo, accentuation, and rhythmic articulation were the features that
most strongly correlated with physiological measures. Music that
induced faster breathing and higher minute ventilation, skin
conductance, and heart rate was fast, accentuated, and staccato. This
finding corroborates the contention that rhythmic aspects are the major
determinants of physiological responses to music.
Discussion
The results of this study suggest that
the internal structure of the music played a primary role in the
induction of the emotions in comparison with extramusical factors. The
study further suggests that it may be more so for the feeling of
arousal than the feeling of valence. In fact, the musical features
differentiated more clearly between low-arousal and high-arousal
emotions than between negative and positive emotions. This reflects the
higher consistency in the arousal reports than in the valence reports
across participants (see Gomez & Danuser, 2004a).
Particularly small were the differences in the musical structure
between the negative low-arousal and positive low-arousal quadrants.
This is consistent with studies on emotional expression showing
difficulty in the discrimination of positive low-arousal (e.g.,
tenderness) and negative low-arousal (e.g., sadness) emotions (Campbell, 1942; Gabrielsson & Juslin, 1996; Juslin, 1997; Thompson & Robitaille, 1992). Situational and personal factors may be decisive in the recognition and experience of these feelings.
Musical structure is believed to express and induce emotions through iconic relationships (Sloboda & Juslin, 2001).
Iconic relationships come about through some formal resemblance between
a musical structure and some nonmusical event or agent carrying
emotional “tone” (e.g., the human voice; Dowling & Harwood, 1986).
The association between musical features that carry valence information
and their nonmusical referents might be more easily modifiable by
individual factors than the association between musical features that
carry arousal information and their nonmusical referents. Fast and loud
music shares features with events of high energy and so suggests a
high-energy emotion. In fact, tempo is not limited to music; the rate
of events in time characterizes many human behaviors (e.g., gait,
speech). Walking faster or speaking faster is associated with more
energy expenditure. Similarly, a louder sound carries more energy than
a softer one and to produce a louder sound with the voice requires more
energy than to produce a softer sound. The association between musical
features such as fast tempo and high loudness and events of high energy
is consistent with the idea that music possesses qualities that Stern (1985)
has named vitality affects. Concerning two major determinants of
valence—mode and consonance—studies show a late emergence of
sensitivity to mode (Dalla Bella, Peretz, Rousseau, & Gosselin, 2001), much later than sensitivity to tempo (Baruch & Drake, 1997),
consistent with the idea that sensitivity to mode may be more dependent
on individual learning through exposure to the music of our Western
culture. Although there might be in the infant a biological
preparedness that makes consonance more attractive than dissonance (Zentner & Kagan, 1998),
the concept of consonance/dissonance is culturally conditioned; thus,
its link with feelings of pleasantness may be largely modulated by
individual experience.
As a child and young adult I battled regularly with a whole array of demons. Family dysfunction and abuse led to creating a defensive psychological shell around myself. Accompanying this was extreme lack of self esteem and high levels of fear reactivity in all social contact. My genetically defined physicality was lacking any advantage except being tall. I was overfat, under-muscled, athletically inept and always the "last one picked" for the very few sports I ever engaged in.
But I eventually came to realize that these circumstances and disadvantages were not me. My true self lay somewhere deeper within, untouched by the trauma and waiting to emerge. The path I am now on is allowing that self, the real me, to manifest itself more and more everyday. This path consists of a daily practice of melting away the slag and allowing the gold to shine through.
You too can choose the path you will follow. The downward spiral ruminates in the past and focuses on the attacks to our ego. The upward spiral, while not easy, leads to realizing the amazing potential that is inside each one of us.
The lyrics of the song "Everyday Glory" by one of my favorite bands, Rush, tells a similar story with captivating imagery:
In the house where nobody laughs
And nobody sleeps
In the house where love lies dying
And the shadows creep
A little girl hides shaking
With her hands on her ears
Pushing back the tears
'Til the pain disappears
Mama says some ugly words
Daddy pounds the wall
They can fight about their little girl later
Right now they don't care at all
No matter what they say...
No matter what they say...
No matter what they say...
No matter what they say...
Everyday people
Everyday shame
Everyday promise shot down in flames
Everyday sunrise
Another everyday story
Rise from the ashes and blaze
In everyday glory
In the city where nobody smiles
And nobody dreams
In the city where desperation
Drives the bored to extremes
Just one spark of decency
Against a starless night
One glow of hope and dignity
A child can follow the light
No matter what they say...
No matter what they say...
No matter what they say...
No matter what they say...
Everyday people
Everyday shame
Everyday promise shot down in flames
Everyday sunrise
Another everyday story
Rise from the ashes and blaze
In everyday glory
If the future's looking dark
We're the ones who have to shine
If there's no one in control
We're the ones who draw the line
Though we live in trying times
We're the ones who have to try
Though we know that time has wings
Circular Strength Training is a powerful method of personal transformation not only because of the method but because of the incredible people who lead by example and inspire us to achieve our own greatness. Joe Wilson is one of those people. Having already overcome so many challenges with hard work and determination, Joe is not content to rest on the laurels of his past. He continues to push the envelope in new and exciting directions.
Here is a little more insight into the life of an RMAX Faculty Head Coach:
Between
your law enforcement career, running a martial arts school, your duties as an
RMAX Head Coach and your own personal practice you have an extremely busy
schedule. How do you balance it all?
It is
a lot when you look at it on paper, but I really do not know what else I would
do.I have been teaching martial arts
since I was 14 so it is odd to think I may go a week or two without teaching
classes.Teaching never feels like a job
to me, so it is just a gift.
I
guess the secret is many years ago I changed my ‘Gots’ to ‘Gets’.By that I mean, when I was finally able to
run and exercise without pain (after finding Coach Sonnon and CST) I was so
excited to be able to move that it never felt like a chore to wake up early and
get to it.So instead of thinking, “I’ve
got
to get up and train”, I am like, “Wow! I get to get up and train!!!”
So my
day begins at 4:00-4:30am and I do not stop until 8:00 or 9:00pm most
nights.It is a lot, but I do not know
any other way.
You
have made some trips to train in China. Could you tell me a little bit
about that? Who did you train with and what did you learn? Is there
anywhere else you may be traveling for training in the future?
I
have been blessed to go to China twice to train at the Shaolin Temple with the
monks.I also traveled all over China
and I was able to train with many teachers. It was an amazing
experience. Nothing is more humbling for a martial artist than to stand
on the ground at the Shaolin temple and train where it all began.It was very powerful.
I am
hoping to organize a trip to go visit and train with Faculty Coach Ryan Hurst
in Japan sometime soon.Coach Sonnon and
I have been talking about organizing a trip to India to train in yoga,
Clubbells and wrestling for a long time.I am hoping to make that happen as well.
Give
me some tips for people who are interested on progressing to each level in the
CST hierarchy – What specific things should they focus on at each level?
Not
to be vague, but I think the most important thing for Instructor, Coach, and Head
Coach is to focus on their personal practice and their own personal journey
first and foremost.We cannot take someone
somewhere that we have not been, so I believe that is the most important thing.
Once
you are living the principles of CST, then I think you must get out there and
share and teach-teach-teach: one-on-one, private lessons, free workshops - just
teach. You will learn more teaching other people than you will ever
figure out on your own.
After
that find a mentor.Work with that
mentor to figure out your best contribution and go from there.
Are
there any CST or martial arts projects/resources you are working on that we
might see in the future?
Yes,
I am working on two yoga projects right now that will hopefully be out this
year.One is a downloadable tutorial for
Prasara instructors and the other is a passion project, which I am hoping will
help bridge the gap between fitness and yoga in our country. I will have more
info out on that one soon!
Real, holistic,
health-first fitness is not just about moving heavier weights, doing more reps,
and ‘pumping up’ your muscles.Think
about it, most exercises in modern fitness systems are so simple to the point
of mind-numbing boredom.I mean really,
how many push-ups, sit-ups, bicep curls, treadmill runs, or whatever, can you
do and not feel like there should be something more.Listen to that intuition because it’s your
body screaming at you that it is craving sophistication in your fitness.Doing the same things over and over and over
may yield results at first but eventually will lead to diminishing
returns.You must step up to the next
level!
Here’s how:
1.Learn
the Technique:Once you have chosen
to start on a CST program, begin at the beginning.Start at the most basic level, even if it
seems too easy, and learn all the fine points of the technique
2.Train
with Intensity:When you feel
confident in all the details of the technique then it’s time to turn on the
juice.Ratchet up the exertion level to
attain a training effect.
3.Increase
the Level of Sophistication:When
you are performing at high intensity and start to feel that it is becoming
easier for you to handle it is time to consider moving up in complexity.In essence you are returning to Step 1 and
learning the technical variations of the next level.
Repeat this process in
an incremental process (baby steps!) and you will find yourself feeling and
moving better than you ever have before!
For a perfect
entry-level resource to learn this fundamental CST concept you can do no better
than checking out the FlowFit
DVD.Or if you are ready to move on
to the next level then step up to the incredible sequel: FlowFit II.
GetForward Pressureto apply this protocol to a specific plane of
motion – and learn some awesome sophistications on the basic, tired old
push-up.
If you want
comprehensive program that will bring you incredible attribute development AND
superior movement sophistication then get started with the program that more
and more military, law enforcement and first responders are using:TACFIT
The art and science of
joint mobility practice as encapsulated in the Intu-Flow system is a revolution
in the fitness world that is taking the world by storm.It is an easy to learn method that yields
unbelievable yet very tangible benefits as more people are discovering daily.
Here are my top 5
benefits of practicing the Intu-Flow joint mobility system:
Lubricate and Nourish Every Joint:It is only through full and complete movement that joints are bathed in
fluids that supply necessary nutrition and remove toxins and adhesions.
Regain Pain-Free Movement:By following the Intuitive Training protocol of Intu-Flow you can
gradually recover, coordinate, and refine your full range of motion in all
joints.
Release Mental and Emotional Tension:Trauma and stress have a physiological effect
and becomes stored in bodies.The
specific movement techniques of Intu-Flow allow you to begin become truly free
of these daily stressors.
Increase Quality and Quantity of Your Life:We are as old as our connective tissue.If we allow our joints to be sedentary and
static is will have a definite and deleterious effect on the rest of your life.
Realize Flow: You will open the gateway to peak performance in
competition, your professional work, your recreation or the major league sport
we call ‘everyday life’.
Get started on the path
to maximum wellness and longevity by starting your Intu-Flow practice now.
For more information on
this powerful system get the book “Free To Move” by Scott Sonnon HERE.
This is so true on many levels of human endeavor. Competition is not destructive but absolutely necessary for real growth. Without it we remain linear and stagnant, which in reality means we deteriorate and die.
Read this blog post to get a pretty accurate perspective on the value of competition:
I challenge you to find your external motivator that will push you beyond you self-imposed, debilitating limitations. This is a universal requirement for anyone to reach their true full potential. It could be your friends, training partners or a carefully chosen coach. Don't neglect this important aspect of your training.
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