10km Row Challenge @bodypositiv_personaltraining 🚣♀️
A few weeks ago my buddy @yourfunctionalbody chatted on insta about pushing limits, turning fitness into wellness, having a strong engine and set a 10km row challenge for those that plan on living longer 💕 it was a super post (check it out) I liked his style.
I’m not one that shy’s away from a challenge and although I didn’t give it much thought at the time, the idea was well truly on my radar.
The rowing machine in most gyms hardly gets used and yet its one piece of kit that I would always go to before any others. It’s an all over workout, whether you use it to warm up the joints, for interval training or to build endurance, you can’t go far wrong on the rower. It works your arms, shoulder strength, core, hip flexors, legs, all over. 🌟
My plan for this morning to was to warm up (of course), row about 6km, do some upper body strength work and then get outside for a boot camp class. 🏃♀️
I did 10 mins of warmup flow then 10km on the spin bike to get things moving and then hit the rowing.
Things felt great so I just kept going, I got 5km fairly smoothly so carried on. I’d not rowed further than 6km’s before so I got into the zone and aimed for 7km. 👣
Concentrating on posture, breathing and rhythm. I got to 8km and I was starting to really feel it. At that point, what would you do? Finish at 8km or carry on? I’d love to know.
Mind games came into play, with only 2km to go I wasn’t going to stop having come so far.
Mind over matter, endurance strength, breathe in breathe out, posture, focus, get in the zone, positive thoughts, you can finish this, strength, visualising and get it done.
So happy 😀 10km row in 49mins 46sec 😃with a consistent steady stroke.
I’m all for life longevity, whole body wellbeing, being free to move well now & in future years, investing in our body’s engine so we can push boundaries and live life well.
Training smart, being consistent, being mindful and listening to your body all play an essential part in whole body wellbeing.
Now it’s rest, eat food for fuel and stretch 🧘♀️
Happy Saturday Folks 🚣♀️💪🤘😃
🎶 I Am Being My Fully Activated Self, Powered By Prana. - Building lung capacity with daily morning breathwork (pranayama), increasing my pranic intake🌪 and pranic capacity 💨, daily, over time, strengthens my supply of vital life force💥. Why not greet the day fully charged, fully activated?, so that, as Sri Dharma Mittra says, “We are operating at full force.” My favorite rhythmic alternate nostril 👃 breathing is Samavritti or square breathing, where the inhale, exhale, and holds are about the same length of time. I do the locks🔒(Root lock and throat lock on the internal hold, adding in navel lock on the external hold.). “The lungs are designed to hold the breath for long periods of time,” says Sri Dharma Mittra.
Control of the breath leads to control of the mind (my quest). My favorite part is the external hold, emptying the mind and entering the void. It feels deeply calm and spacious. My concentration improves and I feel a sense of inner ease. It lead me into a place of deep calm (absorption) and helps prepare my mind for meditation. The “Inner Guru” appears. (🎶is Guru Om by Donna De Lory, my fav Sanctuary album, by permission)
I increase gradually so that it is calming and I feel good vibes inside, practice daily, let it flow. “Lettuce” all be conscious instruments 🎺 🎻 🎷 of Source🕉.
Assoc. Prof. Erkan YILDIRIM, MD, PhD, f.e.t.c.s.
Thoracic Surgeon & Lung Transplant Surgeon ** Do ASBESTOS fibers cause LUNG CANCER?
Asbestos fibers are silicate fibers that can persist for a lifetime in lung tissue following exposure to asbestos. The workplace is a common source of exposure to asbestos fibers, as asbestos was widely used in the past for both thermal and acoustic insulation materials. Today, asbestos use is limited or banned in many countries, including the Unites States. Both lung cancer and mesothelioma (a type of cancer of the pleura or of the lining of the abdominal cavity called the peritoneum) are associated with exposure to asbestos. Cigarette smoking drastically increases the chance of developing an asbestos-related lung cancer in exposed workers. Asbestos workers who do not smoke have a fivefold greater risk of developing lung cancer than non-smokers, and those asbestos workers who smoke have a risk that is 50 to 90 times greater than non-smokers.** 📧: [email protected]
🏠: Doktorlar Merkezi, Abdi İpekçi Cad, No:57, Reasurans Han, E-Blok, K.4, Nişantaşı / İstanbul ☎️: 0544 402 02 03 / 0212 219 32 41
After a long day at Red Cross we are all resting. Annual #checkup done. This year was not all good. Alex will need to go in for a thorough sleep test O² levels too low.. #lungcapacity not good. #teamnobreaks#17Up
✨✨✨✨.... The Unbearable Lightness of Being . “When the heart speaks, the mind finds it indecent to object.” “Anyone whose goal is 'something higher' must expect someday to suffer vertigo..... ✨La INSOPORTABLE LEVEDAD DEL SER✨✨✨” cuando el corazón habla, la mente encuentra indecente el objetar....CuAlquiera cuyo objetivo es algo “más alto, “Debe esperar un día a sentir vértigo......✨✨✨I’ve always been an avid reader of Milan Kundera’s peculiar work... and remember reading this book when I was very young and didn’t quiet understood its complexity in essence....until several years ago I started practicing Iyengar .....finally all of his writing made sense to me.....LOVE floating,.... high up, ....it is tough in muscle strength and breathing to keep a 5 min secuence up the wall....movement should be real slow......( videos are HYPERLAPSE 300x) but it is worth it ! DEVELOPING STRENGTH AND RELEASING ...opening the heart and #lungcapacity ✨✨✨ So very thankful this last day to all the beautiful hosts, sponsors and all yogis in this wonderful challenge! Day 7 FINAL day YOGIS CHOICE 🌊☀️🌊 #SummerBreezeYoga 🌊☀️🌊
Your Beaming Hosts:
Your Generous Sponsors:
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In other forms of movement, it can be common to forget the side body. For both individuals who are underactive as well as those who over do movement, strain to the intercostal muscles ( i.e., those 22 muscles located between the rib barrel) stiffness and pain can result.
Intercostal muscles also assist in forming and moving the chest wall. If these muscles are prone to stagnation, this can result in not only pain and stiffness to the rib area, but the upper back as well.
Cue a lovely side body opening in Yin/Restorative practice. 🕉
In this shape, the benefits are as follows:
1. Expand External and Internal Intercostal Muscles
2. Stabilize Rib Cage
3. Increase Healthy Respiration which is BETTER BREATHING
4. Assist in Breathing More from Diaphragm than Chest
5. Sense of of Well Being and Freshly Oxygenated Bloodflow.
3 236:15 AM Jul 16, 2018
SOLVING THE PUZZLE: Lung Capacity
7 years of experience throwing and 9 years of Olympic weightlifting (both as a tool and as a sport) means I’m pretty comfortable with using quick bursts of energy for my tasks (both effectively and ineffectively 😉). I’m roughly 5 months into the puzzle of jiu jitsu, and the biggest hurdle has definitely been making good decisions when I’m COMPLETELY OUT OF BREATH. I’ve never been much of a runner, and no one was ever trying to strangle me when I was out for a “run”, so I really needed an answer to this problem. So far this is my solution: GET COMFORTABLE DROWNING. -
This is a 50m underwater swim after 5 rounds of all out sprints. It was punishing, but didn’t kill the joints. I’d be willing to bet that I can get a little farther next time, the trick is just time and effort.... and manageable doses of death. SOLVE THE PUZZLE.
If you give this a shot let me know how it felt! The more air you can hold, the more air you can USE to more effectively DO WHAT YOU WANT🤘🏼
PSA: please don’t actually drown... if your really need to get air... get air) -
98 degrees outside and a storm blowing up the bluff's ass and I convince myself to hike out to my shooting range. All because I'm itching like a junkie to shoot my new S&W Performance Center M&P 9. I fired around 130 rounds when lightning started dropping around me then I humped it back home rikki tik. Lightning strikes around me, multiple prayers to God and I made it home with impressive speed. 6'3" 250 and two months shy of being 38, my lungs and leg endurance are still formidable. Iron Maiden "Run to The Hills" was on repeat in my head of course, pushing me home to @minibabelesa#nature#staydeadly#sašasfarm#lightningstorm#beanfields#cardio#lungcapacity#ourfarm#southernillinois#summer2018#stormyskys
No girlfriend + no waves = a swim sometimes. I hold my breath a lot. Feels good. Adjust my eardrums on the way down to chill in the 14 foot deep end. And then a lap. I think I would get into free diving if I had more time. #takeaswim#crosstraining#lungs⬆️ #lungcapacity
Dropping some nuggets of knowledge amidst my IG Live training session today.
1️⃣ Think about the performance/health related goal that you’re trying to achieve. Today, I wanted a low muscle damage, interval training cardio session for the purpose of improving my anaerobic capacity. I could run, step, bike, swim, ski erg, row, etc. I chose the pool paired with underwater plyos.
2️⃣ Vary the movement demands in your programming. Repetitive stress is one of the common contributors to injury.
3️⃣ You want hypoxic training, but don’t have access to a mountain? Hit the pool up. Forced breath control+water pressure on thoracic cavity=demanding cardiovascular movement whilst deloading joints when doing plyos.