Forget what you think you know. Forget the opinions of others. Forget your dogma. Be the weirdo. - Ido Portal

1. Aerobic (cardio vascular)

2. Stretch (agility)

3. Strength (resistance)

4. Balance (balance)

Incorporating all three types of exercises into your routine is essential for overall physical and mental well-being. Aerobic exercises, also known as cardio vascular exercises, help to increase your heart rate and improve your cardiovascular health. Examples of aerobic exercises include running, cycling, and swimming.

Stretch exercises, or agility exercises, are crucial for maintaining flexibility and mobility. These exercises help to lengthen and stretch your muscles, reducing the risk of injury and improving your range of motion. Examples of stretch exercises include yoga, Pilates, and stretching routines.

Strength exercises, also known as resistance exercises, are designed to increase muscle mass and improve overall body strength. These exercises can be done using weights, resistance bands, or even bodyweight exercises. Examples of strength exercises include weightlifting, push-ups, and squats.

Balance exercises are important for maintaining stability and preventing falls, especially as we age. These exercises can include activities such as tai chi, yoga, or standing on one foot.

Further reading

If you're someone who finds working out to be a chore, it may be time to shift your mindset and learn how to make it fun. Exercise doesn't have to be a dreaded task on your to-do list - by adopting the attitude that exercise is enjoyable, you can embrace fitness as part of a holistic wellness strategy.

Here are a few tips on how to make working out more enjoyable:

1. Change your beliefs about working out. Many of our beliefs about exercise were formed in childhood and may not be true in our adult lives. Take some time to examine your beliefs and replace negative ones with empowering ones.

2. Adjust your focus. Many people view exercise only as a way to manage weight, but this can make it feel like an obligation. Instead, remind yourself that your body is yours to take care of, and that every decision you make has the potential to help or harm it.

3. Find activities that you enjoy. There are so many different types of exercise out there - find ones that you genuinely enjoy. If you don't like running, don't force yourself to run. Try different activities such as yoga, swimming, cycling, or dancing.

4. Make it social. Exercising with friends or family can make it more enjoyable and provide a sense of accountability.

5. Incorporate it into your daily routine. Make exercise a habit by integrating it into your daily routine. This way, it becomes a natural part of your day and you're less likely to skip it.

6. Set small, achievable goals. Set small, realistic goals for yourself and track your progress. This will give you a sense of accomplishment and motivation to continue.

7. Another tip on how to make working out more enjoyable is to mix things up and try new things. Doing the same routine every day can get boring and make it hard to stick to. Mixing up your workout routine by trying new exercises or classes can keep things interesting and prevent you from getting stuck in a workout rut.

8. It's also important to set realistic and specific goals for yourself. Having a clear idea of what you want to achieve through working out can help to keep you motivated. However, make sure that your goals are realistic and achievable, and don't put too much pressure on yourself.

9. Finally, make sure to listen to your body and don't push yourself too hard. It's important to find the right balance between pushing yourself to improve and not overdoing it. This can help to prevent burnout and make working out feel more enjoyable.

In summary, making working out more enjoyable requires a shift in mindset, finding activities that you genuinely enjoy, making it social, incorporating it into daily routine, setting small, achievable goals and mixing up the routine and listening to your body. It's also important to remember that making exercise a habit takes time and effort, but with patience and the right approach, you can learn to love working out and make it a part of your life for the long-term.

Still not convinced?

1. According to the American Heart Association, regular physical activity can reduce the risk of heart disease by up to 80%.

2. The World Health Organization states that regular physical activity can reduce the risk of premature death by up to 30%.

3. The CDC found that regular physical activity can reduce the risk of type 2 diabetes by up to 58% in adults at high risk.

4. A study by the Harvard T.H. Chan School of Public Health found that regular physical activity can reduce the risk of depression by up to 30%.

5. A study by the University of British Columbia found that regular physical activity can increase brain volume and improve cognitive function in older adults.

6. According to the National Sleep Foundation, regular physical activity can help to improve sleep quality and duration.

7. A study by the University of Missouri found that regular physical activity can increase muscle mass and improve bone density in older adults.

8. The American College of Sports Medicine states that regular physical activity can increase energy levels, boost mood and reduce feelings of fatigue.

9. According to a study by the University of Missouri, regular physical activity can improve body image and self-esteem.

10. The CDC recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity a week, or a combination of both for adults.

https://www.youtube.com/@portaldo

Lately things have gotten pretty weird at my gym. I no longer do bench press or bicep curls. Instead I walk like a lizard, swing like a monkey, and dodge broomsticks. This transformation from standard gym rat to fitness weirdo is because of one man: the movement expert Ido Portal. Ido is a man who is constantly alive to new possibilities, who develops ideas in the moment. He actually talks through his body.

There is a reason why the newly crowned UFC Champion Conor McGregor trains with Ido Portal before every fight. It’s because this stuff works. Ido taught me the importance of using your body communicate with things, your environment, the ground, the elements. After attending Ido’s 2-day Movement Experience and having three amazing conversations on London Real, the relationship I have with my body has been completely revolutionised.

Too often in traditional methods of fitness development, dogmas form around isolated practices, whether it is marathon running or martial arts or core conditioning. Every six months a new fad hits the scene and suddenly everybody is adopting this new dogma as the revealed truth. For Ido there are no revealed truths, only the consciousness you develop through your own experience of movement.

He is passionate about education, about drawing out the possibilities that exist within all of us.If you have ever wondered what the hell all these weird animal movements are really about, you finally find out in our Moving Conversation. There’s no gimmick. These movements are not done just to look cool and different. Most of us are terrified of trying something new. Ido’s practices activate a physical subconscious, one that is normally buried under years of social conditioning and cultural influences.

In more ways than one, Ido’s world view is all about expanding the mind.On the very basic level he teaches us to embrace new possibilities in how we move, and to avoid being trapped in preconceived ideas. But on a deeper and more subtle level, Ido schooled me on how disrupting movement patterns affects the brain.

So many of the exercise dogmas you and I are familiar with are about maintaining an image and simply maintaining health. Most of us are terrified of trying something new, but Ido insists this is where the most potential is unleashed. Just repeating a workout format week in week out limits possibilities, and the mind is far less engaged.

On the other hand, Ido says a contemporary dancer might learn up to 400 new moves in an audition setting. Who do you think is going to be more adaptable, and open-minded and intelligent? The guy pounding bench presses out every day, or a dancer forced to puncture their movement paradigm on a daily basis?

I remember Ido saying during one of his classes that the whole reason we have such complex and adaptable brains, is because we have such complex and adaptable bodies. The brain itself is in a constant state of movement, and Ido believes it is super important to make sure we are constantly learning.

Quite honestly, it is not enough to hear Ido talk about Movement Culture. You have to experience the teaching.

Stretching is often overlooked as a crucial part of our daily routine but it holds enormous benefits for both the body and mind. Incorporating a daily stretching routine can improve flexibility, increase range of motion, improve alignment, posture and blood flow to muscles. It also has a calming effect on the mind, reducing stress and providing an opportunity for meditation and mindfulness. It is important to hold each stretch for 30 seconds, without bouncing and to stop if pain is felt. Harvard Medical School recommends stretching the calves, hamstrings, hip flexors and quadriceps on a daily basis, but if this is too much, aiming for at least three or four times a week is still beneficial. Don't underestimate the power of stretching, it is a simple but effective way to improve overall health and well-being.

Forms

• yoga

• Tai chi & qigong

• Self massages

• Acupuncture

• Self hypnoses

Incorporating the practice of yoga into your daily routine can have a plethora of benefits for both your physical and mental well-being. Whether it's the morning or evening, set aside 10-15 minutes to focus on your breath and movement with exercises such as Downward Dog, Warrior I, and Child's Pose. According to the National Center for Complementary and Integrative Health, regular yoga practice can improve flexibility, muscle strength and tone, balance, and cardiovascular fitness. Yoga can also help to reduce stress, anxiety, and depression and improve sleep quality. A study by the University of Pennsylvania found that regular yoga practice can reduce symptoms of depression by up to 50%.

Tai chi and qigong are also low-impact forms of exercise that can improve balance, coordination, and flexibility. By incorporating 5-10 minutes of tai chi or qigong into your morning or evening routine, you can help to reduce stress, anxiety, and depression and improve overall physical and mental well-being. According to a study by the University of California, San Francisco, regular tai chi practice can reduce symptoms of depression by up to 50%.

Self-massage is another effective way to improve circulation, reduce muscle soreness, and improve overall flexibility and range of motion. It can also help to relieve stress, tension, and pain in the muscles and joints. Additionally, self-massage can also improve sleep quality and boost the immune system. Take a few minutes to massage different parts of your body before or after your workout. According to a study by the International Journal of Neuroscience, self-massage can reduce muscle soreness by up to 31%.

Acupuncture can also be an effective way to relieve pain and improve overall health. By scheduling acupuncture sessions once or twice a week, with a series of 6-12 treatments, you can improve overall physical and mental well-being. A study by the Journal of Pain found that acupuncture can reduce chronic pain by up to 50%.

Self-hypnosis can be another powerful tool to improve focus, reduce stress and anxiety, improve sleep quality, and help with weight loss and smoking cessation. Incorporate 10-15 minutes of self-hypnosis into your daily routine, either in the morning or evening. A study by the American Journal of Clinical Hypnosis found that self-hypnosis can lead to weight loss of up to 17 pounds in 16 weeks.

Quick & Effective:

https://www.youtube.com/@PamelaRf1

Further reading

Are you one of the many people who set a fitness resolution for the new year, only to struggle with sticking to it? You're not alone - in fact, data shows that as many as 80% of resolutions fail by February. But don't give up just yet! Studies have found several key factors that can help people stay on track with their fitness goals.

First and foremost, find something you enjoy. The best exercise is the one you'll keep doing, so try different types of physical activity until you find something that you truly enjoy. And don't be afraid to switch things up if you get bored - variety is the spice of life, after all.

Next, build your self-efficacy. This means feeling confident in your ability to exercise and knowing what to do. Seek support from gym staff, personal trainers, friends, or online resources from certified fitness professionals. Joining a group fitness class is another great way to build self-efficacy, as you'll be learning alongside others who are also just starting out.

Social support is also crucial. It's much easier to stick to a habit when the people around you are supportive. Invite friends and family to join in your new exercise habit, or seek out new social opportunities with people who share your interests.

Accountability is another important factor. When you have someone else counting on you to show up for a workout, it makes it that much harder to bail. Find a workout buddy or join a class where the instructor keeps track of attendance.

Finally, remember that the key to success is consistency. It's not about being perfect, it's about making exercise a part of your daily routine. Even if you only have 10 minutes to spare, use that time to move your body in some way. Every little bit counts! So don't give up, stay consistent and you'll see the results you want.

Struggling to find the motivation to hit the gym or lace up your running shoes? You're not alone. Many of us start the year with the best intentions to get in shape, but it can be hard to maintain that motivation when temptation hits, or when the weather outside is less than appealing. But don't let that stop you from reaching your fitness goals. Here are 13 tips to help increase your fitness and workout motivation:

1. Shift your focus. It all comes down to how much you truly want to be physically fit. Make it a deep conviction that you will never be happy until you achieve your ideal fitness level.

2. Set empowering goals. Charge up your workout motivation by setting short-term goals for every week. Whether it's running a certain number of miles, completing a certain number of sit-ups, or completing a certain number of workouts in a week, make sure your goals are realistic and achievable.

3. Track and celebrate your success. Document your progress by measuring your resting heart rate, blood pressure, weight, body fat percentage, and/or circumference measurements. Take a photo of yourself every week and track your progress in a special album on your smartphone.

4. Hold yourself accountable. Remember, the only person in your life that you can change is yourself. Recruit a workout buddy or join a running group to hold yourself accountable.

5. Find an activity you enjoy. The best type of physical activity is the one you'll keep doing. Try different types and combinations of physical activity until you find something you enjoy.

6. Build self-efficacy. Lack of knowledge about what to do in a gym is a common barrier to exercise. Seek support from gym staff, a personal trainer, or friends, to build your knowledge around exercise technique and workout structures.

7. Build social support. It's easier to stick to a habit or behavior when your social and family network is supportive. Invite friends and family to join in your new exercise habit and/or seek out new social opportunities with people who share your interests.

8. Use positive affirmations. Remind yourself why you're setting goals to make your well-being a priority. Once you start seeing and feeling real changes in your body, you won't have any trouble finding fitness motivation.

9. Reward yourself. Give yourself a reward for reaching a milestone or achieving a goal. It could be something as simple as a new workout outfit or a relaxing massage.

10. Make it a habit. Incorporate exercise into your daily routine, like taking a walk during your lunch break or going for a run before work.

11. Change it up. Mix up your workout routine to keep it interesting. Try a new class or switch up your usual cardio routine.

Imagine waking up every morning with a renewed sense of motivation to hit the gym or go for a run. By following these tips, you'll be well on your way to achieving your fitness goals and feeling your best. So, what are you waiting for? It's time to shift your focus, set those empowering goals and make your well-being a priority. You got this!

Music: https://www.medicalnewstoday.com/articles/320980

Working out in a group can have a significant impact on our health and fitness motivation. Studies have shown that people who exercise with friends are more likely to stick to their fitness routine, achieve their weight loss goals and push themselves harder in their workouts. The power of working out in a group, also known as the "Köhler Effect," is rooted in the idea that no one wants to be the weakest link in a group setting. When surrounded by people who are fitter or more motivated than you, it naturally motivates you to push yourself harder and strive to improve.

One study found that 95 percent of those who started a weight-loss program with friends completed the program, compared to a 76 percent completion rate for those who tackled the program alone. The friend group was also 42 percent more likely to maintain their weight loss. This highlights the importance of accountability, consistency and motivation when working out in a group. "Workouts with others improve consistency because they involve a commitment," says Dian Griesel, Ph.D. "‘No shows’ and cancellations get noticed by others and positive peer pressure can help curtail the urges to skip a workout."

Additionally, group fitness classes and activities have seen a rise in popularity in recent years, with the emergence of popular workout trends such as CrossFit and spin cycling. These group fitness programs not only provide a sense of accountability, but also a sense of community and camaraderie. Rob McGillivray, personal trainer and founder of RETROFIT, states that "working out in a motivational pack or using it as a tool to enhance internal or external competitive performance is fast becoming the preferred form of exercise."

In conclusion, working out in a group provides a unique set of benefits that can help individuals achieve their fitness goals. Whether it's the accountability and motivation provided by friends or the sense of community and competition in group fitness classes, the power of working out in numbers cannot be underestimated.

Researchers at Kansas State University found that people who exercised with someone they thought was better than them increased their workout time and intensity by 200 percent.

https://www.nbcnews.com/better/health/why-you-should-work-out-crowd-ncna798936

1. Increase your commitment to a fitness routine

2. Push yourself harder

3. Get a competitive edge

4. Capitalize on endorphins

5. Diversify your workouts

6. Find support — and accountability — in being part of a team

7. Get external motivation when you’re dragging

The text discusses the benefits of working out in a group. Experts say that there is strength in numbers, and that group activity can be a preferred form of exercise. Studies have shown that working out with friends can increase commitment, motivation, and consistency. The Köhler Effect, which is the idea that people push themselves harder when working out with fitter people, is also discussed. However, the text also mentions that it's important to be aware of the dangers of exercising in a group setting, such as assuming levels of fitness, pushing oneself too hard and leading to injuries, or feeling self-conscious in a mirrored room. Some experts recommend starting solo before joining a group setting.

Every fitness tip we could think off - Source:

Fitness is about building a sustainable system that you enjoy and can stick with for life. Not everyone's is going to look the same but what's important is that you have one in the first place. Try new things, jump into competition, and explore what your body is capable of.

1. Kids will only move as much as their parents do.

2. Train your diaphragm. It is the most underrated and underutilized muscle you have.

3. Your core has little to do with your 6 pack muscles.

4. A focused 45-minute workout is more productive than 2 hours with no structure.

5. Establish full range of motion before you start building strength.

6. Weight train for your metabolism.

7. Do cardio for your mental health.

8. Walk for your longevity.

9. Running isn't bad for your knees. Weak hips, ankles, and feet are.

10. Repetitive movements (swimming, running, cycling) create imbalances. Single leg exercises are key to finding and addressing weaknesses.

11. You will stick with cardio if you find a version you enjoy.

12. Hard workouts and a shitty diet= High risk for injury

13. Fitness is mental. Talk positively about yourself and believe in your future success.

14. The best warmup is simple movement through the full range of motion.

15. Family walks after meals should be nonnegotiable. They improve insulin sensitivity, recovery from workouts, and overall mood.

16. Hydration starts the days before exercise, not the morning of.

17. Rarely is the area of pain the source of your problem.

18. Leg day is the most important day for improving upper body strength.

19. Static stretching is best after activity and when held for >60 seconds.

20. Compete only against the guy in the mirror, not the guy who has already been in the gym for 10 years.

Try these fitness routines

• 10 core exercises that are better for your back (and body) than crunches

• 5 exercises you can perform anywhere, anytime

• A 10-minute cardio workout you can do at home

• 5 exercises that will strengthen your back and reduce pain

• 8 exercises trainers never do (and what to do instead)

https://www.tonyrobbins.com/achieve-lasting-weight-loss/

The Egoscue Method is a non-medical pain relief system that was founded by Pete Egoscue in the 1970s and is based on the principle that the body has the unique ability to heal itself. The system focuses on creating a series of gentle stretches and exercises that correct misalignments in the musculoskeletal system and restore the body's innate symmetry and balance.

One of the main benefits of the Egoscue Method is that it is a safe and effective alternative to prescription painkillers or invasive surgery. Unlike these options, the Egoscue Method aims to address the root cause of the pain, rather than simply masking it with medication. This can lead to a more permanent solution to the pain, allowing individuals to resume their active lifestyles.

Another benefit of the Egoscue Method is that it promotes overall wellness and not just pain relief. By correcting misalignments in the body, the method can improve posture, increase flexibility, and enhance physical performance. It also encourages a focus on overall health, including healthy habits such as physical activity and a sustainable diet.

However, it's important to note that the Egoscue Method may not be suitable for everyone. Some individuals may not find the stretches and exercises to be effective for their specific pain, and others may not be able to perform the exercises due to other underlying health conditions. Additionally, working with a trained Egoscue specialist is recommended for maximum benefit, which may not be accessible for everyone.

It is also important to note that the Egoscue Method should not be used as a replacement for traditional medical treatment if it is needed. If you're experiencing chronic pain, it is essential to consult a medical professional to rule out any underlying conditions.

Overall, the Egoscue Method can be a valuable tool for addressing chronic pain and promoting overall wellness. It's important to weigh the potential benefits against any counterarguments and consult a professional to determine if it's the right choice for you.

Forget what you think you know. Forget the opinions of others. Forget your dogma. Be the weirdo. - Ido Portal

1. Aerobic (cardio vascular)

2. Stretch (agility)

3. Strength (resistance)

4. Balance (balance)

Incorporating all three types of exercises into your routine is essential for overall physical and mental well-being. Aerobic exercises, also known as cardio vascular exercises, help to increase your heart rate and improve your cardiovascular health. Examples of aerobic exercises include running, cycling, and swimming.

Stretch exercises, or agility exercises, are crucial for maintaining flexibility and mobility. These exercises help to lengthen and stretch your muscles, reducing the risk of injury and improving your range of motion. Examples of stretch exercises include yoga, Pilates, and stretching routines.

Strength exercises, also known as resistance exercises, are designed to increase muscle mass and improve overall body strength. These exercises can be done using weights, resistance bands, or even bodyweight exercises. Examples of strength exercises include weightlifting, push-ups, and squats.

Balance exercises are important for maintaining stability and preventing falls, especially as we age. These exercises can include activities such as tai chi, yoga, or standing on one foot.

Further reading

If you're someone who finds working out to be a chore, it may be time to shift your mindset and learn how to make it fun. Exercise doesn't have to be a dreaded task on your to-do list - by adopting the attitude that exercise is enjoyable, you can embrace fitness as part of a holistic wellness strategy.

Here are a few tips on how to make working out more enjoyable:

1. Change your beliefs about working out. Many of our beliefs about exercise were formed in childhood and may not be true in our adult lives. Take some time to examine your beliefs and replace negative ones with empowering ones.

2. Adjust your focus. Many people view exercise only as a way to manage weight, but this can make it feel like an obligation. Instead, remind yourself that your body is yours to take care of, and that every decision you make has the potential to help or harm it.

3. Find activities that you enjoy. There are so many different types of exercise out there - find ones that you genuinely enjoy. If you don't like running, don't force yourself to run. Try different activities such as yoga, swimming, cycling, or dancing.

4. Make it social. Exercising with friends or family can make it more enjoyable and provide a sense of accountability.

5. Incorporate it into your daily routine. Make exercise a habit by integrating it into your daily routine. This way, it becomes a natural part of your day and you're less likely to skip it.

6. Set small, achievable goals. Set small, realistic goals for yourself and track your progress. This will give you a sense of accomplishment and motivation to continue.

7. Another tip on how to make working out more enjoyable is to mix things up and try new things. Doing the same routine every day can get boring and make it hard to stick to. Mixing up your workout routine by trying new exercises or classes can keep things interesting and prevent you from getting stuck in a workout rut.

8. It's also important to set realistic and specific goals for yourself. Having a clear idea of what you want to achieve through working out can help to keep you motivated. However, make sure that your goals are realistic and achievable, and don't put too much pressure on yourself.

9. Finally, make sure to listen to your body and don't push yourself too hard. It's important to find the right balance between pushing yourself to improve and not overdoing it. This can help to prevent burnout and make working out feel more enjoyable.

In summary, making working out more enjoyable requires a shift in mindset, finding activities that you genuinely enjoy, making it social, incorporating it into daily routine, setting small, achievable goals and mixing up the routine and listening to your body. It's also important to remember that making exercise a habit takes time and effort, but with patience and the right approach, you can learn to love working out and make it a part of your life for the long-term.

Still not convinced?

1. According to the American Heart Association, regular physical activity can reduce the risk of heart disease by up to 80%.

2. The World Health Organization states that regular physical activity can reduce the risk of premature death by up to 30%.

3. The CDC found that regular physical activity can reduce the risk of type 2 diabetes by up to 58% in adults at high risk.

4. A study by the Harvard T.H. Chan School of Public Health found that regular physical activity can reduce the risk of depression by up to 30%.

5. A study by the University of British Columbia found that regular physical activity can increase brain volume and improve cognitive function in older adults.

6. According to the National Sleep Foundation, regular physical activity can help to improve sleep quality and duration.

7. A study by the University of Missouri found that regular physical activity can increase muscle mass and improve bone density in older adults.

8. The American College of Sports Medicine states that regular physical activity can increase energy levels, boost mood and reduce feelings of fatigue.

9. According to a study by the University of Missouri, regular physical activity can improve body image and self-esteem.

10. The CDC recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity a week, or a combination of both for adults.

https://www.youtube.com/@portaldo

Lately things have gotten pretty weird at my gym. I no longer do bench press or bicep curls. Instead I walk like a lizard, swing like a monkey, and dodge broomsticks. This transformation from standard gym rat to fitness weirdo is because of one man: the movement expert Ido Portal. Ido is a man who is constantly alive to new possibilities, who develops ideas in the moment. He actually talks through his body.

There is a reason why the newly crowned UFC Champion Conor McGregor trains with Ido Portal before every fight. It’s because this stuff works. Ido taught me the importance of using your body communicate with things, your environment, the ground, the elements. After attending Ido’s 2-day Movement Experience and having three amazing conversations on London Real, the relationship I have with my body has been completely revolutionised.

Too often in traditional methods of fitness development, dogmas form around isolated practices, whether it is marathon running or martial arts or core conditioning. Every six months a new fad hits the scene and suddenly everybody is adopting this new dogma as the revealed truth. For Ido there are no revealed truths, only the consciousness you develop through your own experience of movement.

He is passionate about education, about drawing out the possibilities that exist within all of us.If you have ever wondered what the hell all these weird animal movements are really about, you finally find out in our Moving Conversation. There’s no gimmick. These movements are not done just to look cool and different. Most of us are terrified of trying something new. Ido’s practices activate a physical subconscious, one that is normally buried under years of social conditioning and cultural influences.

In more ways than one, Ido’s world view is all about expanding the mind.On the very basic level he teaches us to embrace new possibilities in how we move, and to avoid being trapped in preconceived ideas. But on a deeper and more subtle level, Ido schooled me on how disrupting movement patterns affects the brain.

So many of the exercise dogmas you and I are familiar with are about maintaining an image and simply maintaining health. Most of us are terrified of trying something new, but Ido insists this is where the most potential is unleashed. Just repeating a workout format week in week out limits possibilities, and the mind is far less engaged.

On the other hand, Ido says a contemporary dancer might learn up to 400 new moves in an audition setting. Who do you think is going to be more adaptable, and open-minded and intelligent? The guy pounding bench presses out every day, or a dancer forced to puncture their movement paradigm on a daily basis?

I remember Ido saying during one of his classes that the whole reason we have such complex and adaptable brains, is because we have such complex and adaptable bodies. The brain itself is in a constant state of movement, and Ido believes it is super important to make sure we are constantly learning.

Quite honestly, it is not enough to hear Ido talk about Movement Culture. You have to experience the teaching.

Stretching is often overlooked as a crucial part of our daily routine but it holds enormous benefits for both the body and mind. Incorporating a daily stretching routine can improve flexibility, increase range of motion, improve alignment, posture and blood flow to muscles. It also has a calming effect on the mind, reducing stress and providing an opportunity for meditation and mindfulness. It is important to hold each stretch for 30 seconds, without bouncing and to stop if pain is felt. Harvard Medical School recommends stretching the calves, hamstrings, hip flexors and quadriceps on a daily basis, but if this is too much, aiming for at least three or four times a week is still beneficial. Don't underestimate the power of stretching, it is a simple but effective way to improve overall health and well-being.

Forms

• yoga

• Tai chi & qigong

• Self massages

• Acupuncture

• Self hypnoses

Incorporating the practice of yoga into your daily routine can have a plethora of benefits for both your physical and mental well-being. Whether it's the morning or evening, set aside 10-15 minutes to focus on your breath and movement with exercises such as Downward Dog, Warrior I, and Child's Pose. According to the National Center for Complementary and Integrative Health, regular yoga practice can improve flexibility, muscle strength and tone, balance, and cardiovascular fitness. Yoga can also help to reduce stress, anxiety, and depression and improve sleep quality. A study by the University of Pennsylvania found that regular yoga practice can reduce symptoms of depression by up to 50%.

Tai chi and qigong are also low-impact forms of exercise that can improve balance, coordination, and flexibility. By incorporating 5-10 minutes of tai chi or qigong into your morning or evening routine, you can help to reduce stress, anxiety, and depression and improve overall physical and mental well-being. According to a study by the University of California, San Francisco, regular tai chi practice can reduce symptoms of depression by up to 50%.

Self-massage is another effective way to improve circulation, reduce muscle soreness, and improve overall flexibility and range of motion. It can also help to relieve stress, tension, and pain in the muscles and joints. Additionally, self-massage can also improve sleep quality and boost the immune system. Take a few minutes to massage different parts of your body before or after your workout. According to a study by the International Journal of Neuroscience, self-massage can reduce muscle soreness by up to 31%.

Acupuncture can also be an effective way to relieve pain and improve overall health. By scheduling acupuncture sessions once or twice a week, with a series of 6-12 treatments, you can improve overall physical and mental well-being. A study by the Journal of Pain found that acupuncture can reduce chronic pain by up to 50%.

Self-hypnosis can be another powerful tool to improve focus, reduce stress and anxiety, improve sleep quality, and help with weight loss and smoking cessation. Incorporate 10-15 minutes of self-hypnosis into your daily routine, either in the morning or evening. A study by the American Journal of Clinical Hypnosis found that self-hypnosis can lead to weight loss of up to 17 pounds in 16 weeks.

Quick & Effective:

https://www.youtube.com/@PamelaRf1

Further reading

Are you one of the many people who set a fitness resolution for the new year, only to struggle with sticking to it? You're not alone - in fact, data shows that as many as 80% of resolutions fail by February. But don't give up just yet! Studies have found several key factors that can help people stay on track with their fitness goals.

First and foremost, find something you enjoy. The best exercise is the one you'll keep doing, so try different types of physical activity until you find something that you truly enjoy. And don't be afraid to switch things up if you get bored - variety is the spice of life, after all.

Next, build your self-efficacy. This means feeling confident in your ability to exercise and knowing what to do. Seek support from gym staff, personal trainers, friends, or online resources from certified fitness professionals. Joining a group fitness class is another great way to build self-efficacy, as you'll be learning alongside others who are also just starting out.

Social support is also crucial. It's much easier to stick to a habit when the people around you are supportive. Invite friends and family to join in your new exercise habit, or seek out new social opportunities with people who share your interests.

Accountability is another important factor. When you have someone else counting on you to show up for a workout, it makes it that much harder to bail. Find a workout buddy or join a class where the instructor keeps track of attendance.

Finally, remember that the key to success is consistency. It's not about being perfect, it's about making exercise a part of your daily routine. Even if you only have 10 minutes to spare, use that time to move your body in some way. Every little bit counts! So don't give up, stay consistent and you'll see the results you want.

Struggling to find the motivation to hit the gym or lace up your running shoes? You're not alone. Many of us start the year with the best intentions to get in shape, but it can be hard to maintain that motivation when temptation hits, or when the weather outside is less than appealing. But don't let that stop you from reaching your fitness goals. Here are 13 tips to help increase your fitness and workout motivation:

1. Shift your focus. It all comes down to how much you truly want to be physically fit. Make it a deep conviction that you will never be happy until you achieve your ideal fitness level.

2. Set empowering goals. Charge up your workout motivation by setting short-term goals for every week. Whether it's running a certain number of miles, completing a certain number of sit-ups, or completing a certain number of workouts in a week, make sure your goals are realistic and achievable.

3. Track and celebrate your success. Document your progress by measuring your resting heart rate, blood pressure, weight, body fat percentage, and/or circumference measurements. Take a photo of yourself every week and track your progress in a special album on your smartphone.

4. Hold yourself accountable. Remember, the only person in your life that you can change is yourself. Recruit a workout buddy or join a running group to hold yourself accountable.

5. Find an activity you enjoy. The best type of physical activity is the one you'll keep doing. Try different types and combinations of physical activity until you find something you enjoy.

6. Build self-efficacy. Lack of knowledge about what to do in a gym is a common barrier to exercise. Seek support from gym staff, a personal trainer, or friends, to build your knowledge around exercise technique and workout structures.

7. Build social support. It's easier to stick to a habit or behavior when your social and family network is supportive. Invite friends and family to join in your new exercise habit and/or seek out new social opportunities with people who share your interests.

8. Use positive affirmations. Remind yourself why you're setting goals to make your well-being a priority. Once you start seeing and feeling real changes in your body, you won't have any trouble finding fitness motivation.

9. Reward yourself. Give yourself a reward for reaching a milestone or achieving a goal. It could be something as simple as a new workout outfit or a relaxing massage.

10. Make it a habit. Incorporate exercise into your daily routine, like taking a walk during your lunch break or going for a run before work.

11. Change it up. Mix up your workout routine to keep it interesting. Try a new class or switch up your usual cardio routine.

Imagine waking up every morning with a renewed sense of motivation to hit the gym or go for a run. By following these tips, you'll be well on your way to achieving your fitness goals and feeling your best. So, what are you waiting for? It's time to shift your focus, set those empowering goals and make your well-being a priority. You got this!

Music: https://www.medicalnewstoday.com/articles/320980

Working out in a group can have a significant impact on our health and fitness motivation. Studies have shown that people who exercise with friends are more likely to stick to their fitness routine, achieve their weight loss goals and push themselves harder in their workouts. The power of working out in a group, also known as the "Köhler Effect," is rooted in the idea that no one wants to be the weakest link in a group setting. When surrounded by people who are fitter or more motivated than you, it naturally motivates you to push yourself harder and strive to improve.

One study found that 95 percent of those who started a weight-loss program with friends completed the program, compared to a 76 percent completion rate for those who tackled the program alone. The friend group was also 42 percent more likely to maintain their weight loss. This highlights the importance of accountability, consistency and motivation when working out in a group. "Workouts with others improve consistency because they involve a commitment," says Dian Griesel, Ph.D. "‘No shows’ and cancellations get noticed by others and positive peer pressure can help curtail the urges to skip a workout."

Additionally, group fitness classes and activities have seen a rise in popularity in recent years, with the emergence of popular workout trends such as CrossFit and spin cycling. These group fitness programs not only provide a sense of accountability, but also a sense of community and camaraderie. Rob McGillivray, personal trainer and founder of RETROFIT, states that "working out in a motivational pack or using it as a tool to enhance internal or external competitive performance is fast becoming the preferred form of exercise."

In conclusion, working out in a group provides a unique set of benefits that can help individuals achieve their fitness goals. Whether it's the accountability and motivation provided by friends or the sense of community and competition in group fitness classes, the power of working out in numbers cannot be underestimated.

Researchers at Kansas State University found that people who exercised with someone they thought was better than them increased their workout time and intensity by 200 percent.

https://www.nbcnews.com/better/health/why-you-should-work-out-crowd-ncna798936

1. Increase your commitment to a fitness routine

2. Push yourself harder

3. Get a competitive edge

4. Capitalize on endorphins

5. Diversify your workouts

6. Find support — and accountability — in being part of a team

7. Get external motivation when you’re dragging

The text discusses the benefits of working out in a group. Experts say that there is strength in numbers, and that group activity can be a preferred form of exercise. Studies have shown that working out with friends can increase commitment, motivation, and consistency. The Köhler Effect, which is the idea that people push themselves harder when working out with fitter people, is also discussed. However, the text also mentions that it's important to be aware of the dangers of exercising in a group setting, such as assuming levels of fitness, pushing oneself too hard and leading to injuries, or feeling self-conscious in a mirrored room. Some experts recommend starting solo before joining a group setting.

Every fitness tip we could think off - Source:

Fitness is about building a sustainable system that you enjoy and can stick with for life. Not everyone's is going to look the same but what's important is that you have one in the first place. Try new things, jump into competition, and explore what your body is capable of.

1. Kids will only move as much as their parents do.

2. Train your diaphragm. It is the most underrated and underutilized muscle you have.

3. Your core has little to do with your 6 pack muscles.

4. A focused 45-minute workout is more productive than 2 hours with no structure.

5. Establish full range of motion before you start building strength.

6. Weight train for your metabolism.

7. Do cardio for your mental health.

8. Walk for your longevity.

9. Running isn't bad for your knees. Weak hips, ankles, and feet are.

10. Repetitive movements (swimming, running, cycling) create imbalances. Single leg exercises are key to finding and addressing weaknesses.

11. You will stick with cardio if you find a version you enjoy.

12. Hard workouts and a shitty diet= High risk for injury

13. Fitness is mental. Talk positively about yourself and believe in your future success.

14. The best warmup is simple movement through the full range of motion.

15. Family walks after meals should be nonnegotiable. They improve insulin sensitivity, recovery from workouts, and overall mood.

16. Hydration starts the days before exercise, not the morning of.

17. Rarely is the area of pain the source of your problem.

18. Leg day is the most important day for improving upper body strength.

19. Static stretching is best after activity and when held for >60 seconds.

20. Compete only against the guy in the mirror, not the guy who has already been in the gym for 10 years.

Try these fitness routines

• 10 core exercises that are better for your back (and body) than crunches

• 5 exercises you can perform anywhere, anytime

• A 10-minute cardio workout you can do at home

• 5 exercises that will strengthen your back and reduce pain

• 8 exercises trainers never do (and what to do instead)

https://www.tonyrobbins.com/achieve-lasting-weight-loss/

The Egoscue Method is a non-medical pain relief system that was founded by Pete Egoscue in the 1970s and is based on the principle that the body has the unique ability to heal itself. The system focuses on creating a series of gentle stretches and exercises that correct misalignments in the musculoskeletal system and restore the body's innate symmetry and balance.

One of the main benefits of the Egoscue Method is that it is a safe and effective alternative to prescription painkillers or invasive surgery. Unlike these options, the Egoscue Method aims to address the root cause of the pain, rather than simply masking it with medication. This can lead to a more permanent solution to the pain, allowing individuals to resume their active lifestyles.

Another benefit of the Egoscue Method is that it promotes overall wellness and not just pain relief. By correcting misalignments in the body, the method can improve posture, increase flexibility, and enhance physical performance. It also encourages a focus on overall health, including healthy habits such as physical activity and a sustainable diet.

However, it's important to note that the Egoscue Method may not be suitable for everyone. Some individuals may not find the stretches and exercises to be effective for their specific pain, and others may not be able to perform the exercises due to other underlying health conditions. Additionally, working with a trained Egoscue specialist is recommended for maximum benefit, which may not be accessible for everyone.

It is also important to note that the Egoscue Method should not be used as a replacement for traditional medical treatment if it is needed. If you're experiencing chronic pain, it is essential to consult a medical professional to rule out any underlying conditions.

Overall, the Egoscue Method can be a valuable tool for addressing chronic pain and promoting overall wellness. It's important to weigh the potential benefits against any counterarguments and consult a professional to determine if it's the right choice for you.