Living Self Mastery

Living Self Mastery: 33rd Verse

One who understands others has knowledge;
One who understands himself has wisdom.
Mastering others requires force;
Mastering the self needs strength.

If you realize that you have enough,
You are truly rich.

One who gives himself to his position
Surly lives long.
One who gives himself to the Tao
Surly lives forever.

According to Dr. Dyer, this verse is asking of the reader to change the way you look at the ideas of knowledge and power. A Tao-oriented life focuses on understanding yourself, rather than on the thinking and behaviors of others. You shift from the acquisition of information and the pursuit of status symbols to understanding and mastering yourself in any and all situations.

As you realize that you are responsible for your reactions in any given moment, others will cease to have any power or control over you and Dr. Dyer goes further to state, rather than worrying, Why is that person behaving that way and making me feel so upset? Your ability to look inward at yourself gives you power and control over you and eliminates any such power/control of any other person. Further, by refusing to turn the controls of your existence over to anyone or any set of circumstances, your exercising personal strength instead of force.

The key from Lao Tzu according to Dr. Dyer is to shift your focus on understanding yourself instead of blaming others.

Change the way you choose to perceive the power that others have over you and you will see a bright new world of unlimited potential for yourself. Dismiss your desire to extend power over others through forceful nature of your actions and your personality. Ego believes that others are incapable of running their own lives and wants to control with force, so demonstrate your inner strength by abandoning such tactics. As Dyer says and I so agree, practice allowing others to learn their own lessons without interference from you.

To take things a step further I add in some Zen philosophy from Zen Mind, Beginners Mind by Shunryu Suzuki-roshi

A Zen master would say, ‘kill the Buddha, kill the Buddha if the Buddha exists somewhere else, because you should assume your own Buddha nature.”

‘We do not exist for the sake of something else, we exist for the sake of ourselves.’

‘You must have your own body and mind, everything should exist in the right place and in the right way, then there is no problem. When we have our own body and mind in order we can then organize things because they will already be in order.’

My thought:

How or more importantly can we tell someone else how, what, when, why if we do not have ourselves in order and are not living/practicing that which we share through our teachings? How can we teach on a subject when we ourselves, even though knowledgable are not implementing the knowledge and living the wisdom of the teaching?

Increasingly as I continue to learn and grow I further understand the importance of Self Mastery. It is imperative that in order to maximize my potential in all aspects of this life I must understand and master myself. This will empower me to many things beyond myself including being the best husband, dog father, son, brother, friend, coach, doctor, teacher, and so much more.

I feel it is imperative that I carry my own weight through this world as not to burden others. I feel I am of enough knowledge and wisdom to do so thanks in large part to all those whom have taught me the ways of life and living. furthermore, I only continue to grow as I am always a student, constantly exploring myself and the ways of the world and how I best can move through life.

Workouts for the week...thus far

Had a nice 4 day mini vacation in Mt Shasta. Did no workouts, partly because I planned on being outdoors but low 40's and rain put a damper on the activities. However,did get in yoga and 27 holes of Golf with my pops which was our plan, to play golf and help him with his flexibility and home yoga practice. First time since last August and I was pleased with my play, even had a 300+ yard drive that landed in the fairway :-)

So here is the workouts from Tuesday till Thursday

Yoga
30 Minutes of a gentle yoga on Tuesday
45 Minutes of Iyengar
30 Minutes of Iyengar

Kettlebells and Bodyweight
Snatch and Press combo 32/5/5x5
Ring Pull-ups 8x3
2 kb TGU 16/4x4
2 kb Snatch 16/20x5
More to come but felt good to back off a bit for a few days

Mountain Bike
45 minutes

I am surprised (mildly) at my strength endurance on the bike. I have been quite inconsistent over the last few years but I am ready to get back into riding at least a couple days a week. Since my plan fell apart in Mt Shasta, this was my first ride this week and felt pretty good. Skills are rust and bike needs a good tune-up but I am excited to ride more. I hope that I can get 1 to 2 hour or so rides a week and a good weekend ride but it is summer and I often am all around on the weekends.

Another KB day tomorrow with some heavy squat thrusters and pull-ups

Self Care

Self Care is the arguably the most critical aspect of ones life. Taking the time and putting forth the effort in to caring for oneself emotionally, mentally, physically, and spiritually are crucial to one's ability to be their best in all aspects of life. One of my philosophy's on life is in order for me to speak and help guide others I must life the live I profess to be an expert in, therefore leading by example. If I am unable to care for myself then I feel I have little room to share and guide others in their process, even if I have the knowledge.

Being a professional in the field of holistic health and wellness I am offered the opportunity to meet, speak, guide, share, teach, learn from a number of people on a day in and day out basis. This exposes me to a wealth of information that I in turn work to better understand so I can have a greater compassion and an even greater ability to offer guidance on such informative areas/topics. For this and many other reasons I am out acquiring skills, abilities, information, knowledge, etc. to enhance my ability to lead myself and others.

So why this topic and why talk about myself? Well, I hope that last section gave you a bit of insight on why the topic and more importantly why I talk of myself. The reason for this topic of self care is simple, upon reflection I am recognizing that people are often remarking on the same issues to me. What I have found is many or most of the issues are reflections on their inability to take care of themselves or in general care for themselves. the reasons are vast, lack of knowledge on the how to's; lack of awareness that they are failing to 'truly care for themselves; disillusion around the meaning of themselves; and various other reasons. Whether they are valid or not is up to the individual but in my opinion they truly have validity I am just not sure they are reliable (from a statistical perspective).

For the sake of simplicity I offer an example. In a discussion with a client today, she mentioned that the area around her elbow was bothering her. Now this is not the first time and I would say it has been going on for months. Throughout this period I have offered her a number of solutions through self care practices as well as given her a prescription on how to apply, how often, etc. Fortunately, she had seen improvement but unfortunately once she got better she stopped doing what the prescribed remedies. Even though they worked before today she mentioned her issue again and we covered the prescription again, self care through the use of X, Y, and Z.

Self Care practice never stops, this is the key point to the example and more important a key point to self care. It starts with everyday, every waking and sleeping minute of each day. It extends from our thoughts, to our habits, to what we eat, who we surround ourselves with, our interactions with people and ourself, our exercise/movement habits, our every action, and our ability to apply daily.

I hypothesize that many of the afflictions that face people on a personal level could be minimized if not totally eliminated with a healthy approach to a daily practice of self care. This may mean there is a need to go out and learn and acquire skills and tools for successful implementation (whether done through hiring an expert or reading a book or speaking with people whom you believe have informative knowledge). Whatever the case think about your self care practice and how it can improve and how it may help you improve others lives outside your own.

Pressing The Beast, The Muscle Factor

What I love about this photo is just how well it shows the use of all the muscles in the arm. The angle and lightening do such a wonderful job depicting how much and how important it is to use everything possible to move/lift a kettlebell. Also, you can see the sheer amount of focus/concentration necessary to successfully press this bell. No matter what, there is a high degree of attentional focus necessary when training movement, especially in the case of heavy strength movements that require every muscle in the body to co-coordinate to produce the proper amount of muscular contraction that provide the force to move the weight.

This picture reminds me of the amount of work and time that it has taken for me to get to this point and just how special the kettlebell is as a tool for strength and conditioning.

Leadership

My Translations and Understanding of the Tao according to Dr. Wayne Dyer

Living as an Enlightened Leader, Verse 17

With the greatest leader above them,
People barely know one exists.
Next comes one whom they love and praise.
Next comes one whom they fear.
Next comes one whom they despise and defy.

When a leader trusts no one,
No one trusts him

The great leader speaks little.
He never speaks carelessly.
He works without self-interest
And leaves no trace.
When all is finished, the people say,
“We did it ourselves.”


“Change how you see authority, which means viewing great or enlightened leaders as those who do not actually lead anyone!” Dr. Dyer goes on further to say examine the way you view your tactics and then make the changes that are necessary in order to be someone who makes an enlightening difference in the lives of others.

Truly inspiring leaders get results by their own example: they encourage others to be responsible and do the right thing (or as I often say, the best thing), but not by proclaiming and bragging about their unimpeachable management. They create SPACE for others to be inspired and to achieve their own greatness.

Question/Example to Provoke Thought:
Do you want your children to behave only when you’re around or do you want them to have the self-discipline to conduct themselves wisely whether or not your there?

As Dr Dyer states, the enlightened leader trusts those whom he or she is in a position to govern. So raise your children to be self-sufficient, to make their own decisions as soon as they’re able, and to feel pride in the decisions they do make.

The underlying message relates more to than just a parent raising a child, it extends to any position in which a person has leadership and/or influence over another. The key conclusion is…

Instead of believing that you know what’s best for others, trust that they know what’s best for themselves. Take pride in refusing to take credit for the achievements of others. Simply be there to serve, never demanding anything in return

Workouts Part 2 for the week

KETTLEBELLS
Squat thruster
40/3/3x5

Pull-ups (rings)
8x4

Much different with the rings swaying a bit during the movement.

1 Arm Swing
24/10/10x5

not as many sets as hoped for but had a new client approach that distracted me from the finish of the swings. kept the reps low focusing on Power output and the snap as well as synchronicty of the move.

FRIDAY PLANS
Pull-ups
10x4

Snatch
24/20/20x4


YOGA
Ashtanga Based home practice
Iyengar Based Home Practice

The key with these workouts is to work on sequencing and postures. I working on my plans on how to put together classes.

Student & Teacher, A Reflection

Below is a reflection on 2 words that are descriptive of myself and others in general. The relationship I have to these words is reflected in part in my attempt to explain my understanding and implementation to them. I feel the relationship I have to these labels/words and their relationship to themselves are integral and require contemplation and exploration, so I share.

Student

It is the student, the one who seeks to learn and understand that has great ability to succeed on lives path. Being a student demonstrates the ability to empty your cup and free your mind to learn and open yourself to the thoughts, feelings, opinions, and wisdom of others. The student wants to learn what others have to say and is not consumed with wanting others to understand their thoughts but is more curious to what others have to say. It is the student that embodies the concept that it is better to understand than be understood. It is the student who makes the best teachers because they always want to learn how to improve, better, expand their knowledge base and tool chest.

Being a student is how we enter this world and begin our journey. We should always remember this fact and continue to evolve ourselves and believe that we can become more and therefore offer more. There is an infinite amount knowledge, wisdom, experience available to us in our lifetime and we should look for ways to acquire the things that will help us and others we encounter enhance our chances to lead the life we so wish.

Teacher

Our most valuable piece to our progression and evolution is the teacher. Teachers come in various forms and we all are teachers. The best teachers are the best students and vice versa. Teachers offer information and wisdom not from ego but from the wish to share through their experiences. Teachers help us to better understand the world in and around us. Without teachers what would we be.

Often undervalued and underappreciated it is the teachers I have encountered and continue to do so that have proved to be so pivotal in my evolution. It is them I thank for opening the doors and showing me some potential ways to be the best I can be and bring my best forward daily.

As a teacher remember to be humble and realize that you probably are not reinventing the wheel but may indeed be designing and combining it in a way which is unique and represents your experience and wisdom. Release your ego and share your wisdom with the hopes that it will help others, because as a teacher it is about others not you.


Reflection:
Since my yoga certification I have and feel this ramp up in my evolution, in my consciousness. One aspect or piece that has and played a significant role while during the yoga training process was my exposure to a whole 'new' set of philosophical wisdom known as the Yoga Sutras. Last night I picked up a book I recently purchased and began to read with the intent on deeply contemplating and translating each Sutras (129 total) meaning to my life (at least at this point).

The book I am reading states that the cornerstone of the Yoga Sutras is Meditation. Further I read in the 1st verse from Master Patanjali who wrote the Sutras over 2000 years ago

"And I will only review, says the Master, what I have heard from my holy teachers. He attacks his own pride: I have nothing new to tell you, and there is nothing her that I have made up myself. I am only a vessel for the wisdom of the ages, and I pass it on to you, tried, tested and unadulterated."

The true wisdom of a Master in many ways the ultimate Student and even more Teacher.

KBS and Yoga workouts

Monday: Kettlebell & Yoga
Snatch:40/3/3x4
1 Arm Swing: 40/5/5x3

Yoga: 30 minutes self practice

Tuesday:Kettlebell & Yoga
Military Press
32/5/5x1
40/3/3x2
48/3/3x1 Push Press
48/1/1x2 Strict Press

hour long self practice...more to come

This weeks Workouts

KETTLEBELL
Snatch: 40kg/3/3x3
Thrusters: 40kg/3/3x5
Pull-ups, 5,6,7,8,7,6,5
TGU: Double 24kg/1x1
Clean and Press: Double 32/3x1 and 40/1x1
2Hand Swing: 32kg, 20, 30, 30, 40, 40

My strength is definitely coming back and full bore. I have a great respect for strength as I constantly see people struggle with a 16 or 20kg bell I am reminded that I have to honor and respect strength and the ground work laid to get to this point. In my business you are constantly reminded with new folks coming in and even existing folks just how much it takes to get to the next levels so I appreciate what I have and continue to work. This week I am especially proud of my double 24 tgu and double 40 clean and press....

More Tomorrow, Friday with snatches, presses and chins (all lighter weight 24 or 32)

YOGA & Meditation
90 minute Vinyasa at Willow Glen Yoga
30 Minute Home Practice following video by Shiva Rea
30 Minute Restoration Practice (Self)
15 Minute Restortation Practice (Self)
55 Minute Self Directed Practice
10 Minute Meditation
5 minute Meditation

Will do self practice over the weekend, headed out of town so no bells, just yoga and maybe a good hike or 2.

In yoga, I still have so, so much to learn but I am grateful for my mind and what I have learned thus far. The continued self practice is very important for my progression of levels of understanding. When I take classes from other I pay close attention to their structure, communication and style of teaching, this helps me to better define what I feel is the best approach for me. I am still a rookie and it is exciting to be on this ground breaking level of self development.

Are you growing it, killing it or letting it die?

The past course on relationship coaching left the group with many great questions worthy of pondering. One such question that comes to mind and can be applied in all relationships, including the one with yourself, your partner, your family, friends, clients and environment asks:

Are you growing it, killing it or letting it die?

Training Evolution

It all started 12 years ago. I was in college, looking for a job and a couple of my workout buddies asked if I wanted to be a trainer. After a few questions and I said yes and that is where my professional training career began. While working at 24 hour fitness I used what I knew how to do, which was following a typical bodybuilding plan or some variation of that. However, once I realized I could make more money if I had other certifications I went out at started to learn and more training has only continued to evolve from the beginning to its current state.

Since I first began I have done bodybuilding, rehab, Chek protocol, sport performance, adventure racing, tri and marathon training, martial arts, powerlifting, and my main tool of Kettlebells. Of course recently I have added Yoga which I am super stoked to have on my resume. During this time I have learned from many awesome folks including my number 1 mentor, Mark Reifkind and I just keep on learning.

The purpose for me is to take the best of the things I have learned from all these systems and more and put them together in a package that best serves my clients. All of these systems have their merits and all are excellent in their own way. As I have said and continue to say is that I am not reinventing the well, but take pieces and putting together in the appropriate package for the client.

As I continue to evolve on a personal level, so does my professional approach and philosophies. During this process I have realized that what I truly am is a coach but far more than just a fitness coach or personal trainer. I am a life coach who helps guide people on their transformative lifestyle to achieving their best. Their is nothing more rewarding than giving your time to people who truly appreciate you and your time/gifts and are so open and willing to do their best for themselves.

I understand my role and accept 100% what I am there for. I take responsibility and accountability for what I do and my evolution I know is part of this. So, I continue to practice, and practice, using myself as guinea pig to gain a greater understanding and be able to better translate the information necessary to my clients and beyond.

The success of this approach speaks for itself and I have seen my clients step up to the plate, and accomplish more than ever and to know that I am conduit and guide in their process and I get to be a part of their lives and their journey is an honor.

For this and many reasons my goals continue to be bigger than me and reach out to my community and beyond. I am working to make a bigger impact on a larger level. I am want to do more philanthropic work and more to serve the world community. I feel that I have a social responsibility beyond how fast I can run or how much I can lift. That does not mean I will not be out attempting to progress and get the best out of myself because I feel this is important. However, the way I go about it may be unique and different and something that others may question, etc. and that is what makes us all so unique. We have a way, and our way is exactly that and I hope my way does what I set out to do everyday, leave a positive impact on the lives I touch that is bigger than me. For all intent and purpose for those whom I serve it is about them and I humbly accept the role of serving them and the rewards are usually 10 fold.

Peace be with you on your way!

KBs and Tennis & Basketball

Always a great day when you get to teach a friend something new and that is something you have a passion for. Todd came down to hang out last night and today we went and did a Kettlebell workout. To no surprise he is a natural and we had him doing swings, snatches, cleans, squats and presses. Just awesome

My workout
Press
20/5/5
24/5/5
28/3/3
32/3/3
40/3/3x4

Chin Up
8x4


Todds turn, he took me out to play one of his passions, Tennis. Thank goodness for athletic ability otherwise this would be much more challenging. And we played some hoops which is great since I truly love the sport especially when playing.

All in all quite an athletic day and it feels just amazing to be alive and utilizing my abilities to the fullest.

Yoga and Mountain Bike

YOGA:

45 Minute of Ashtanga Yoga. I sure can tell the difference with my consistent practice, I know I have said this before but it is so important to note. I am far more relaxed in my postures and flowing much smoother as well as learning an immense amount.

MOUNTAIN BIKE:

I just enjoy the spring and summer time so much. It is a beautiful time to enjoy the outdoors at its best, at least for me. Today was no exception. I dusted off my old mountain bike, did a small tune-up and took her out for a spin. Since I had to give the other bike back to my friend it was time to get used to the old hard-tail which is a completely different ride from the carbon fiber, full suspension bike I had rode over the last couple years.

Now, I have not been on a bike much over the last few years after riding quite a bit over a 5 year period. But, this summer with no competitions, etc in the plans I am hoping to spend some time on the bike, especially over the weekends. Today was a nice spin taking about 45 minutes or so with consistent and mild climbs/descents.

It was wonderful to literally be so present in the moment of riding, tuning into my breath (which was quite heavy at times...soout of biking cardio shape) and observing the beauty of nature all around. Super peaceful, fun and a bit challenging. Cannot think of many better ways to spend a beautiful California afternoon.

Meditation

If there is one thing I can say that truly became clearer in my life from my Yoga Certification experience it is the value of Meditation and the daily practice of. While at the certification we meditated daily and multiple times a day. In addition to quiet meditation we used active forms as well, such as the yoga practice itself. The goal of meditation is to quiet the mind, to create a stillness, a calm where all thoughts, etc empty the mind and there is nothing but the beauty of emptiness and clarity that instills peace. No sounds, no words, no images, no this, that or anything.

Now, my experience with meditation is 'limited' but through practice, through interaction, through reading others stories and buddhist text I realize that this is a life long practice and creating that stillness, achieving enlightenment may or may not ever happen on the level we 'think' it should. More to the point, for me I get moments of stillness it is rare that they last more than 5 seconds, however I often experience multiple such moments in a meditation practice. So, I work to get them to last a bit longer and be more frequent and if I continue to practice, continue to be mindful, continue to be present and continue to believe this will indeed be the case.

Meditation is not about time, it is not about perfection it is about practice and working toward a state of enlightenment or another way to be it is to look for a peace and calm of the mind, letting go of thought and truly just being present. If you have ever been here and now then you know. If you have yet to then I encourage you too learn and feel what it is like. I would think that once you do you will find yourself wanting to go back again and again or at least this has been my experience.

There are many great texts and guided meditations as well as places that will and do teach people who wish to practice.

Enjoy the Peace and Calm, the stillness

Visualization

Imagine yourself standing tall, being still as a hurricane of forces surround you. Watch as all these forces, things pass you and as the storm passes and the calming forces come you are still standing tall, standing in the same place stronger than ever because you have withstood the test. See yourself standing there arms spread out, hands facing the sky, head back looking to the heavens, smelling the freshness of the air, feeling the wind beneath your wings, peaceful and gracious for the courage to stand strong while facing the challenges of life. See how your strength inspires others to face their fears, worries, anxieties, & the challenges of daily. As you imagine this all taking place enjoy the top of the mountain knowing your strength of character carried you through and past all the obstacles on your path and you now stand peacefully on top of the your world. Enjoy the view, feel the strength and freedom of standing tall, standing still on top of the mountain.

My Reflection:
This is one of the visualizations I use on a regularly basis to keep myself grounded and free of my ego and attachments to outcomes. I feel that if I live honestly, truthfully, with integrity, compassion, a peaceful and calm presence, a sense of humor and humilty, a gratitude for all things, seeing the perfection of the moment, the perfection in the imperfection, carrying love and kindness and sharing a smile with all, practicing acts of kindness and coming from 'my' truth then all will work it out as it is supposed too. This has been my experience as I have learned to let go and allow. I guide myself to the best of my abilities with the wisdom I carry and that which I learn from the experience of living and being ALIVE each and everyday. Listen, observe, open, feel and see then just let it go and trust and have faith, this has been an approach I have applied and things speak for themselves.

I take this as an opportunity to share with you because my experiences of carrying this attitude and perspective have been the most rewarding for me and all those whom I provide service too. The splendor of this experience brings more and more as in giving I keep receiving and then in turn sharing.

I wish you only but the best and hope that my sharing of my experiences helps you in some way on your way.

With Peace & Gratitude

KB Snatch & Yoga Self practice

Another great KB session today and I am heading to do a self guided yoga practice. I am really enjoying the balance and focus I am getting from the combination of these two movement arts combined in a daily practice. I am listening to my body and not my ego and have released my attachments to the outcomes. In the process I am learning more than I had anticipated and I am eager to workout each day. The quality of the workouts are great and the amount of work always is just what it needs to be. In the process I am learning to see the perfection of the moment. My mind is calm and my approach is peaceful. As times goes on things will go just as they are supposed to and if I have a strong anticipatory vision, that means more great stuff to come


KB Snatch
24/15/15x4

Volume = 120. No change from last week in volume
Intensity = Increased with a rep range of 15/set/arm this was far more than last weeks progressive pyramid structure


Yoga: Hour Long Self Guided Practice

Been a bit busier than usual and this has affected my sleep and eats. A few more evening a day commitments than the norm so the affects on the sleep and foods have an effect on the recovery process.

KB Swings
1 arm Swings
24/10/10 (transferred back and forth 5 times each side) 100 total reps x1
24/10/10 (3 transfers) 60 total reps
24/10/10 (2 transfers) 40 total reps


YOGA
30 minute sun salutation practice with variations on the theme. Did not feel up to leading myself today so I followed a podcast workout.

Meditation
10 solid minutes of Meditation

KB Tuesday

After a great couple of workouts yesterday, and just a kick arse Ashtanga Yoga Class today was a solo KB Day. I did a bit of yoga but not my usual type self guided practice partly because I had little time due to multiple clients and a family engagement plus a 4:40 wake up call for work.

therefore

Squat Thruster and Pull-up Combo
P-Up/5 reps
ST 32kg/5 reps LT
P-Up/5
ST 32kg/5 reps RT

Did this for 5 rounds

Total
Squat Thrust 32/5/5x5 (25/reps/arm and a total of 50 reps)

Pull-Ups 5x10 (50 total reps)

Snatches and Ashtanga Yoga

A beautiful Monday and nice opening to the week

Afternoon at the park with my friend Barry
Snatches
32/5/5
32/6/6
32/7/7
32/8/8
32/9/9

A nice pick up after last weeks 32kg sessions. The hands are a bit tender but overall this was a wonderful and powerful Snatch session. I love the way I have found such a nice groove with this move, after 3 years + of consistent practice I am finding a stronger groove finally :-) or at least that is how it feels now.


Evening Ashtanga Yoga Class

Worked with Mojdeh at Yoga is Youthfulness. This was the first Ashtanga Class that I can say I have been to in a few years. I love the system, I love the approach and it takes a tremendous amount of mindfulness to hold the poses. For those who want a workout this is indeed a workout. We focused on the primary series which involves forward bends, wide leg forward bends, warrior poses, 1 leg balancing poses, seated forward bends, binds or wraps, and vinyasas and of course my favorite, Shavasana. Awesome class, I slept like a baby and yet felt so invigorated.

Relationship Coaching

I entered the 2nd of 12 Coaching courses this weekend with the group at www.ITP.edu This 12 part series is part of my Transformational Coaching Program. This particular weekend looked at Relationships.

First thing to understand about relationship is that it is deeper than ones relationship to self and to a partner. It involves all aspects of our relationships including but not limited to family, partner, food, health, job, spirituality, self and so on. This is important not only as a coach but also as a human being to have clarity on this perspective of 'relationship'.

Some keys in relationships I gathered from the Class
*Shifting your relationship to your perspectives (i.e. thoughts, stories, perceptions, interpretations, etc.)
*Release your relationship to Attachments
*Relationship to attachments & stories delude the mind (through the creation of illusions) and thus show our ineffective ability to listen to what is being communicated
*Separate from your story(s) to be able to anticipate situations enabling a response that has no attachments and comes from a place of compassion, kindness and love.
*Your choice is synonomous to your relationship
*Manifestation is the circumstance, how "it" all comes together is a result of our relationships
*Understand what your intentions are in the relationship (go beyond the surface and the vulnerability to get to the real truth).

Context Exercise from our instructors (www.theparadigmshifts.com)
*What is True for you regarding relationship? What are your beliefs, interpretations, assumptions, and expectations?

*What actions do you take based on what is true for you regarding relationships?

*If you were to look at your actions resulting from your context about relationship, what would say you are committed to?

*Based on this context you have about relationship, what would you say is currently impossible?

*If now what appears impossible became possible, what would the experience of that reality feel like? What is the quality of the experience?

*List these qualities, and consider this list a position or stand from which yyou can think, feel, and act.

*Coming from this position or stand, what would you say is true about relationship?

Common Things or Issues Seen in Relationships (my reflection)
*EGO
*Attachment and more to the point Attachment to the outcome
*It is Personal at least that is how people perceive it to be
*Fear (related to the ego, attachment and taking things personal)
*Control Issues
*All about 'triggers'

Their is more to each of these but they serve as the underlying things and EGO is number 1.

My Final Take
As a coach it is my role to act as a guide, to translate and facilitate holding an open and encouraging space the transformation of the person. It is not about fixing and healing but more about allowing the situation to emerge and birth itself. My role is to serve the client as they work to their goal and in the process hold them accountable all while empowering them.


O Kage Sama: Gratitude for all that brought me to the present

Big Bells and Yoga

Today was the first time since I have returned from costa rica that I picked up the 40kg, it just felt like the day.

Military Press
40/2/2x4

Really solid effort and movement.


YOGA
90 minutes with Connie at Yoga is Youthfulness. What I love about Connie is she comes from love and heart, no ego. She is a great yogi and a wonderful guide during class. Her wisdom and practice shines through in her classes and I truly appreciate her. Plus, she challenges you to really explore yourself in each Asana all while staying focused on your breath and the message she shares on that particular day, no attachments. Lets just say I was feeling it today and she provided just what I needed. Awesome class.

Off to my second weekend of my Transformational Life Coaching Program at www.ITP.edu Today is a open and optional lab with our instructors and I am eager to see what this consists of. The weekend focus is relationship coaching which is so important and I know will make me a better person and coach.

Enjoy and more yoga and workout tomorrow plus a 8 hour coaching class day

The Last 2

Wednesday:
90 minute Iyengar class with Catherine at Darshana. What I like most about this 'beginners' Iynegar class is it teaches me the most fundamental aspects of the poses we use helping to solidify each pose and gain a deeper understanding of how I fit the pose and how to get others into the poses. Catherine does an excellent job teaching and coaching each pose as well as helping individuals work out their kinks.


TODAY
Kettlebell morning

A beautiful day for a park workout with my friend Barry. Always building, refining, enjoying the movements. Today was not exception

Snatch
24/6/6
24/8/8
24/10/10
24/12/12
24/14/14

Becoming more like an effortless effort. This does not equate to 'easy' or that I am not working. I do not want to disrespect the bell, the move or those who cannot do what I can. But, what it does mean is my form and technique are much 'tighter' allowing me to gain a deep focus on move the bell like I choose.

Swing (2 hand)
32/54
32/46

My goal was 100 and in the past this move after a 'higher; volume snatch session would tend to light my low back on fire, not the case and again it goes back to more of an effortless effort and not being attached to anything other than doing what I am doing in the moment.

Overall this was a strong workout and the numbers will rise as I get back up to par and learn how to mix and mash the bells with the Yoga and everything else

MORE STUFF:
*Played 30 minutes of basketball in the afternoon

*Did a 30 minute Yoga self guided practice

Tonight I will be attending a Meditation Class at Insight Meditation Center in Redwood City. First time and I am looking forward to this experience

NOTE:
PS: Meet a fellow Kettlebell Trainer today, Denis Kanygin who is originally from Russian and whose Father and Grandfather were both Gireveks in their day. He is a fellow trainer in the area and since he came to a gym where I was teaching I asked if he would teach the class and he accepted and taught the group a bunch of things including some great juggling. If you want to learn more about him checkout his website www.workoutiq.com

Thank you Denis

Strength

I have been taking time to contemplate the meaning behind words and the letters that compose words. Here is my initial contemplation on the word Strength.

STRENGTH
To be strong is vital to lives journey. Strength of mind, strength of body, strength of spirit all are integral aspects to health and wellness. This strength is built through action and daily practice of acts that demonstrate strength whether through movement such as yoga, running, lifting weights, etc.; through meditation, breath; through acts of kindness, gratitude; through the release of the ego. The examples of actions of strength are numerous and the importance is to cultivate strength through everything you do. This strength will be demonstrated and in turn exposed to others and you will be an example of the effects strength has. People will feel your strength and will want to learn for themselves how to acquire strength and/or share their strength with you, further strengthening the community, your community. Be Strong, Live Strong, Act Strong.

Strength is love in action. Strength is a foundation whether still or in movement, in action. We must have strength in the literal sense and figurative sense. Strength truly begins from within and extends out to all reaches of our spirit and bodies and encompasses the essence of our being. The human being is not meant to be weak and meager but strong and active.

“nothing is so strong as gentleness and nothing is so gentle as real strength.”

Ralph W.Sockman

Strength is
*the ability to stand tall, stand still in the face of a storm.
*the ability to climb that mountain of life and face the obstacles and challenges presented along the path.
*the ability to care for others
*the ability to have the courage to evaluate and evolve yourself beyond your current level
*the ability to laugh at yourself
*the ability to endure and overcome
*and does carry you through and beyond trails and tribulations
*more than physical, strength is mental, emotional, courageous
*spirtual
*You and your relationships to both animate and inanimate objects/things.

Affirmations:
*I am strong
*I have the strength to accomplish anything
*My strength is my courage
*I stand strong in my heart, my mind, my body
*I have the strength to stand tall
*In my strength, I am humble

Bells

Body is feeling good, nice to have a bit of soreness. :-) Had a late night due to the AMAZING concert with Michael Franti and Spearhead...do yourself a favor a purchase some of his music (Yell Fire is a great CD). So, got home and only had 4 hours of sleep and a long day. That being said I....

Kettlebells

Clean and Press
32/5/5x5

Pull-ups
5x5

Simple and effective. Perfect for where I am at today.

KB Snatch & Yoga Self practice

Well this may sound redundant but here is my workout...KBs and Yoga. Still suffering from a bit of a head cold/sinus stuff coming back to this air is quite different the clean jungle air mixed with ocean air of Costa Rica. So, the pollen is kicking my butt a bit and humbling me

Snatch
32/5/5x5

Good to get this back up slowly, no rush the journey is long and I want to be strong and healthy and of course progressive.

Squat
32/5/5x3

Basic! Legs are a bit sore from yesterdays yoga.


YOGA:
Self guided practice doing ASHTANGA short form series, 30 minute variety.

Headed out to see Michael Franti and Spearhead tonight.

Yoga

Home based hour long practice today. A bunch of standing postures with arm binds (which is nice because my shoulders are opening). These postures due a great deal for my hip and shoulder opening as well as creating a more mobile and fluid spine. My body feels much more free and open.

KBs and Yoga

The routine is ramping up and today was another good day of self practice.

Kettlebells
Press (using a 16 and a 12kg)
28kg/5/5x5

Fun and requires great concentration to make sure the bells do not slip off one another and conk me on the head. :-)

Swing 1 arm
16/20/20x5

Hamstrings are a bit tight and sore from the workouts this week, especially the Snatch on Thursday and the 2 yoga workouts.
EMPHASIS: connecting my breathe with my movement creating a more syncronized movement between my body, my mind and the bell. Truly practicing the art of the move and the unity of all parts.


Yoga: Ashtanga short form 30 minutes or so self guided practice.
Including 3 Sun A's and B's
warrior 1 and 2
triangle
forward bends standing and seated
shoulder stand
fish
and vinyasas
a few other mixed poses as well.

The practice followed a set sequence of Ashtanga moves written in my Ashtanga Yoga Book. I had no voice instruction just pictures to make sure I learned the proper sequence.

Iyengar

90 minute class with Catherine at Darshana of Palo Alto. She is a fantastic teacher, practicing her whole life (since age 4) and really knows how to teach. A lot of standing postures including balances, twists, and warriors. A great class and all that I learned over the last few weeks truly benefited me today as I could really move well into the postures and had much more strength and flexibility due to greater AWARENESS of my body in the space and posture. The blocks came in handy today as did the strap which is a key to progression and not pushing further than necessary. Plus, this truly helps me to keep better posture to steady the pose.

That is all for today, will be doing a good KB session tomorrow. Next week the plan is to have some KB work on this day as well, but slow and steady wins the race as I adapt back to Bay Area life.

Practice

Today I am back on to a bit of a routine. I was able to do my yoga and KB workout which felt good. Come back slowly and with a keen consciousness in my practice of both these movement arts.

KB's
Snatch
24/10/10x5

This felt good across the board. I like the comfort of the 10 reps after a long layoff (3 weeks) and the fact that I could come back after yesterday and feel strong and loose. Just spent time tuning into my technique and consistent application of each rep attempting to maintain a good arc and moment.

Yoga
Self guided practice. This is key for my next level of understanding. I truly have to put myself through a series of poses and practice each one with skill and precision to gain a deeper insight into each pose as a whole and within the series. Feels good to apply all this knowledge and turn it into a form of wisdom. I keep my book handy to serve as a reminder of important elements such as teaching tips, modifications and purpose of the pose. For me, this is a much deeper look at yoga than join a class where I will work more to feel myself within the pose rather than myself guided approach. I feel this type of approach will truly give me the wisdom I seek or at least be a doorway/catalyst.

This is the fun part, putting it all together. A continual process and part of the journey. I have had to reevaluate my goals and workout ideas after this experience. After all, my purpose was 2 fold, to teach and practice Yoga on a consistent basis. Part of the practice for me is the spiritual side of my being, nuturing my spirit and creating a place of peace, contentment, and love. This is accomplished in my practice of the yoga postures themselves and through meditation (in silence).

As I continue to grow and mature I realize that my goals are much bigger than how many reps, or how much weight, or how far I can run, how fast I am, etc. My goals reach beyond just that of doing my personal training in the Bay Area and beyond personal training. This is all part of my evolution, my plan to do bigger things, not for financial means but for the community of the world.

Thus, my practices have to be consistent and have to bring peace and a balance to my purpose and intention. I realize I have gifts and talents that extend beyond telling people how many reps, what exercises to do and so on.

All things being equal I am planning on having a 6 day a week KB practice where I focus on 1 exercise
M: Snatch
T: Press & Pull-up
W: Swing
TH: Snatch
Fri: Press & Chin-up
Sat: Swing & Pistol

This is the preliminary plan and I will vary the volume, reps, weight, etc. so i can continue to practice these basic moves and continue to progress.

As for the Yoga, that will be a daily practice. I have to find out which classes fit my schedule and then I will build my own self practice around that. Plus, I am going to start to teach ASAP. The meditation is crucial factor as is the styles of yoga I plan to practice, Iyengar and Ashtanga.

I will continue to listen and care for my spirit, my body and do as it allows. This is a plan and it will flow accordingly and I will not resist but move with.


TODAY
Presses
24/5/5
32/5/5x5

Pull-ups
8x2
7x1

Simple day to get back into this mental state!

Costa Rican Yoga Reflection #2

done! and just beginning or at least continuing the journey. Experiences such as this in Costa Rica are the kind that live forever in your spirit. having had the good fortune to have other such experiences really makes me appreciate times like these, moments like these. they are more than about what you plan in the beginning and in the end they are a soul searching journey that really allows you to look deep inside and contemplate you and your life, your place in this world and direction.

I have been building and shaping my plans for many a years now and they are and continue to come to fruition and more so now than ever before, for a variety of reasons. That being said, I am excited to come back home and take it to the next level. My life is more than about how much I can lift, how long I can hold a pose, how many cars I own, etc. Coming to a world like Costa Rica which has so much poverty and seeing the smiles, kindness and generosity of the people is truly an eye opener and lends to the contemplative process. Fitness, health, wellness, coaching, training are all part of the way I deliver my message, live my life, share and inspire others, help people and society to be their best, put their best foot forward.

So, I will refine and share my vision as it progresses but you probably have some idea. I know it extends beyond my home area to the depths of the world. Travel and teaching are in the plan and are already being put into discussion. I will be taking my skills, abilities, talents, and gifts and spreading the peace, love and kindness throughout the world. I will be back in Costa Rica, Jamaica, Dominican Republic, Mexico, and India from the preliminary discussions. Why may you ask I am sharing this without the details finalized, because I am putting it out there and manifesting these opportunities. Who knows, some of you may be joining me and I would love that idea, to share with others the great fortune and experiences.

More to come on the trip, yoga, etc. just need some time to contemplate and meditate

WOW! Where do I start? Lets just say I have learned more than I could have ever imagined and I still have 6 days left. This has been an eye opening, life changing experience and that does not come as a surprise but just to the extent is what has amazed me.

The group is a fascinating and eclectic collection of wonderful people. We all have our unique aspects which really brings so much to the group and the experience.

I know I like Ashtanga and that is what I want to teach as well as classes for Seniors and even general classes.
I know I am going to do much more continuing education with plans to go to India and study Ashtanga and Iyengar at the places they were created and with the masters themselves.
I know I am going to enjoy this experience of teaching and sharing the yoga way with people.
I know the yoga way is a great compliment to how I already carry myself and approach life.
I know I know alot and at the same time nothing which is so beautiful.
I know I am enjoying my path and am content with my choice to be here and be here now.

Yoga is more than I feel most western people truly know and understand which is one of the things I have learned. This will be a wonderful addition to my current business and I look forward to sharing the Yoga way with others.

PS: The Costa Rican Rainforest is amazing and it is truly a special place and great place to have this experience and opportunity.

Pura Vida (which stands for the Good Life) and Shanti (which stands for Peace)

Costa Rica...time to go

Well it is that time and that day. I have planned for this for quite a long time, planting the seeds years ago and now it is upon me. I empty my cup, and open my Beginners Mind as I approach this amazing and unique experience. I have gratitude for the opportunity and at the same time realize I have been manifesting this for many years and here it is. How awesome it is to dream and know that you can do something you wish and then to see it happen before your own eyes. It is a process of patience, perseverance, and believe that I could and would make it come true. To study yoga in a beautiful locale, immersed in the culture of both a foreign land, new faces and yoga philosophy and movement is a blessing.

I could not leave without one more workout so here is how it went

Pull-ups
5x6 (on the playground)

Snatches
24/5/5
24/10/10x3
24/15/15x1

100 nice and easy work.

90 Minutes of Yoga with Connie at Yoga is Youthfulness in Mountain View.
Connie set the tone today and helped to prepare me for this experience, little does she know.


I hope to post while I am gone, I know for certain I will be writing and reflecting on the experience. I will return on the 21st of April! Until then, I wish you all good times, peaceful minds, and kick arse workouts! :-)

With Gratitude and Kindness
joe

Wisdom

As I prepare to leave for my Yoga certification I think to myself what a wealth of information and knowledge I will gather through this experience. How fortunate am I to have the ability to go into such a special environment, immerse myself in the 'stuff' and open my Beginners Mind and learn/grow.

The thing that comes to mind is that throughout this experience and beyond I need to gather all this knowledge and APPLY it. See, I am an avid student and I love learning through reading, experience, conversation, etc. However, what I realize is that at some point I must stop and put it all together, meditate and reflect followed by application to truly turn this knowledge into something useful, called Wisdom.

Yes, I am doing a few different new things right now with my Yoga, Transfromational Coaching Program, and Budokon but the key for me that I have realized is how they are all intertwined and how I can apply the knowledge from one and apply it to the others. Furthermore, I have become aware of just how well they fit into my current scheme of things I do therefore all complimenting and adding to one another.

Because of all this stuff, I have slowed on my reading and purchasing of books and focused on one book that works to put it all together for me. It is a book based off the Wisdom of the Tao Te Ching by Lao Tzu. Written 2500 years ago this wisdom put forth by Tzu is more than ever applicable and especially to my life. This particular version is an interpretation from Dr. Wayne Dyer whom I truly respect and find operates on a 'similar' level, so there again complimenting me.

It is beautiful how life is coming together and flowing, moving at is pace for me on this wonderful journey. I have found sustainable daily practices and they bring me peace and enjoyment. I am content and grateful and at the same time enthusiatic about bringing this wisdom to the forefront by sharing with others.

Thank you and Blessings
Joe

Presses and Swings

Another short one today, just been filled with Clients, and other things in prep for leaving for 17 days.

Warm-up
Clean and Press
24/5/5x2
32/3/3x2

Presses
40/5/5x4

Swings
40/25x2

Thats it and plan to get a short yoga session in tonight

Yoga and a bit of fun

Morning Yoga
Sun Salutation A and B, 20+ minutes.

Play Sessions
Sandbag Turkish Get-up: 3 sets of 3/side
Tire Flips: 8 flips x 3 sets
Clubbells Mills, Swipes, ! arm cast: 30 of each/side

All done in a circuit with Dymmel. A play session throwing some ideas around.

Nice to move the body since I did not get as much accomplished as I had hoped yesterday

Monday Workout

Morning Yoga
Sun Salutation Practice, approximately 15 minutes

Kettlebells
Snatch
32/5/5
32/7/7
32/9/9
32/5/5
32/7/7
32/9/9

84 total

Really limited time this week so when I can I am moving my body.

Evening Yoga
Gentle Hatha Yoga, 30 minutes


My KB workouts have suffered a bit last week and so far this week. My focus has been on my preparation for my Yoga Training and working on my business. Once I return from Yoga I will get my KB program situated and make some goals to accomplish/train toward.

My First Workout Videos

Hello All,

Today I just released to FREE kettlebell workout videos on my website. The Purpose is to create workout videos using KB's and Yoga and sell them for charity. My plan is to donate 50% of the proceeds from the sale of each video to charity. Each month I plan to produce through film, editing, and acting (lol) 2 videos. And, each month there will be a charity of my choice that the money will go to on behave of all those who purchase the workouts.

Now, the first 2 videos are a trial process for me. I am working out the details and the kinks. Thus, I took some old footage and did some creative editing to come up with each of these videos.

Things I am working on:
*Length
*Creative combinations
*How to set up the downloading process for the video
*Financial aspects
*Editing process

I am looking for feedback on all aspects of the production, everything. So please feel free to offer whatever you wish and I will be open to your constructive feedback.

Often we do not have the time and maybe even lack the awareness or clarity needed to contribute to important charities. It is my goal to help create understanding of some of the bigger challenges that we face and find ways to contribute. Also, it can be quite challenging figuring out which charity to donate to, well with my plan I hope to eliminate those challenges, even if it is only 5 to 10 dollars/month, it makes a difference in peoples lives.

I hope you all help me to see that this project succeeds and I will do what I can to help you back.

Thank you and with deepest Gratitude
Joe

12 Commandments For Healthy Living

The 10 Commandments of Being Healthy

1. Commitment

What do goals, deadlines, words have if you are not willing to commitment to seeing them through? What is more important that committing to yourself, your health, and your well-being? In order to achieve in life you need to commit, you need to follow through and make it happen. The exception is always committed no matter how big the challenges, goals, etc. The exception believes that they can achieve anything and are committed to the process.

2. Consistency

Daily practice, daily actions and consistent behavior are essential to progression. You must consistently put forth the effort to succeed. Inconsistent behavior, actions, and practice do not develop or bring about the results we set for ourselves and commit to. Commitment requires a consistent approach. Even if your workout calls for an hour of yoga and you only have time for 30 minutes, then you do the 30 minutes. Then you can smile because you followed through with your commitments and continued your daily practice with consistent application of the plan.

3. Accountability

It helps to have someone (most important yourself) that you are accountable to. You want to have a person or persons who will help support, encourage, and motivate you to stick with your commitments. This may mean having a person who coaches you, having a nutritionist, a counselor, a workout partner, etc. as long as you have someone that you trust and will hold you accountable for your actions.

4. Movement

Get out, get up and start moving your body. Exercise/movement are essential. The reasons are long and it is well documented about the importance of movement. Find something you enjoy, something you will and can do consistently and with commitment.
Activities such as walking, hiking, yoga, martial arts, weight training, bike riding and aerobics classes are some wonderful ways to exercise and move your body.

In addition many of these activities have a built in support system in the form of a class and/or gym atmosphere. However, if going to the gym or a class is not your cup of tea than grab your partner, friend, child, etc. and do both of you a favor and move together. Then you have a built in accountability and support system with people you love, trust and enjoy being with. Plus, you can share in joys of your successes.




5. Clean, Lean and Green

As a good friend of mine said, to be lean you must eat clean. To take it a step, further add in the greens. Nutrition is an integral piece of the pie when it comes to being healthy. The old saying goes that you are what you eat so when choosing food choose clean (natural, organic, minimal ingredient based), and choose greens and other veggies and fruits and look. These simple acts will lead to a healthier and leaner looking physique.

6. Goals & Deadlines

Take an arrow and shoot it at an empty target and what do you get, nothing. However, if you take that same arrow and aim for a bulls-eye you are going to make a hit. Having a clear vision of your goal and establishing deadlines will help to keep you on track and help with your commitments, consistency, and you will have something to be held accountable too.

7. Knowledge

It is near impossible to accomplish a goal if you do not have the knowledge. Reading magazines and the Internet are not nearly as reliable as hiring a professional to teach you and educate you on what, how, and why to do what is necessary to accomplish your goal. After all, you most likely would not try to learn a skill like playing a musical instrument or remodeling a bathroom without the help of a professional. The same is true of learning healthy principles for life.

Therefore, seek out some help and take a close look at the person(s) you are asking for this help and see if they are practicing what they preach and have the education and experience to back them.

8. Action

Take action! The exception to the rule always takes action on their goals, on their commitments and consistently follows through with their plan to the best of their abilities on a day-to-day basis. In order to be healthy you have to get off your butt and get moving, taking action now to get where you what to be.

9. Moderation

Everything should be done with balance and moderation. Going to extremes rarely leads to long term, sustainable results. It often leads to instant gratification that rarely holds up over the long haul. Instead take living healthy, being healthy as part of a lifelong process. Remember to have a glass of wine, eat a piece of your child’s birthday cake, etc. but just do so with a conscious mind being aware and mindful of your actions and their affect on your goal(s).

This applies to all aspects of health i.e. goals, exercise, and nutrition. This transformative process takes time and needs to reflect and respect that health is a part of everyday living throughout your live.

10. Enjoyment

Along the lines of moderation you must enjoy this journey. You must remember that you have to live each and everyday to your fullest. You have to act in a consistent and committed manner toward everything with an on being balance and having a joy and peace in your being. Being healthy does not have to be a chore but instead should be representative of you on all levels; physical, mental, emotion, and spiritual. Being health is supposed to be fun as it adds to your quality of life and helps you to enjoy the wonderful world and people around you with little limitation.

11. Perspective

One of the most important aspects of life is perspective. The value of having a clear perspective cannot be underscored. This clear perspective will enable you to develop realistic and feasible goals/deadlines. This will act like a compass and keep you on the path you set out to follow. In addition, this principle will serve to remind of the importance behind your actions and how they affect your ability to navigate along this, your chosen path.

Aim for the nothing and you will hit everything!

12. Discipline

Know when to say when and know when to say yes and no. Only you have the answer and you must maintain self-discipline when faced with a choice that may interfere with your path you have chosen. Realize and understand through compassionate terms how your actions, your choices affect your desired outcome. Many things appeal to the mind, to the eye but the question remains, do they serve you and your desired goal(s). Have the awareness and the discipline to know how to respond at all times.

In Summary:

In life when you take the approach that you are going to do good for yourself everyday and that these actions are going to benefit all of those of you around including your loved ones, co-workers, friends, etc. you life instantly becomes more meaningful and healthy. Your disposition, your attitude, your actions will reflect that of a healthy person who others feed off of and enjoy being with, enjoy interacting with and in many ways inspires. However, this is just a natural by product your living a healthy life. You do this for you and everything, everyone around you benefits just because. You have made not only your life but the lives of others more meaningful on many levels just by being a positive role model, an example worthy of respecting and emulating.

Kettlebells and Yoga

Friday, always a great day as we head into the weekend. My Friday's of late have allowed me time to get great workouts in and today was another such day

Morning: Kettlebell
Snatch to a Press Combo
24/5/5x2
32/5/5x5

This was awesome. I have clients utilizing this combo and thought I need to play around and get a feel for it so I can prescribe it properly. In the process I realized how heavy that 32kg is :-) and just how much shoulder/full body work I get out of this bell and in the combo. Adding a Squat would take it up a notch for certain and I will play with this.

A lesson I learned recently in Yoga was how to rest on the bones (skeletal system) rather than the muscle. This made the moves and the classes in general easier to do, especially on combo days like this. I am now thinking and feeling how I can apply this principle to the KB's. Using physics and engineering/mathematical concepts has really helped increase my movement knowledge across the board and I am seeing this on a different level as I have integrated Yoga into my practice.

Learning to understand, comprehend and apply all these movement principles and concepts is wonderful. The combination of all my practices has really allowed me to step forward in my training and coaching of movement philosophy and application. I am truly seeing the integration of all this time and practice come together. I feel as I have attained a higher level on of consciousness. I am appreciative of all the mmovement arts and those who take time to study, master and pass on the knowledge, it is a shear thing of beauty.

YOGA (30 minutes after bells)
90 minute hatha flow yoga with the teacher (Michelle) whom first introduced me to this idea of resting on the 'bones'. Great practice today and I feel really strong and fresh after 3.5 hours of working out within the last 16 hours.

Jivamukti

What is that you may ask and I will say a very cool form of yoga with kickin Music. The instructor, Laura at Devi in Menlo Park threw down a great mix of music to flow with, including Michael Franti, John Lennon, Bob Marley and more.

Killer 90 minute Yoga class

Feeling Strong

Big Day with Dymmel.

Clean and Press
24/3/3
32/3/3x2
40/5/5x3

mixed with 2 hand swings
40/10x5

Thruster (Squat and Press)
40/5/5x3

Tire Flip (approx 450lbs)
5 reps x5 sets

This was awesome, a fantastic workout really requiring me to push myself, grunting, groaning, etc. Felt good to be pushing the heavy weights around considering I will be off of weights for 3 weeks from April 4th till at least the 23rd. Dymmel provides are great push as well and it is nice to challenge and push one another.

PS The extra rest really helped coupled with a back off day yesterday on the snatch. It is good to LISTEN

Easy Does it day

Light Day on the Bells. Been moving and shaking quite a bit lately so I decided that backing off a bit the last couple days would be good for the body, mind and spirit.

Snatch
24/5/5x2
32/5/5x5

Nice and easy 10 minute workout

Chin-ups
8x4

Yoga 30 minutes of gentle hatha.

I cannot undermind the importance of listening to your body, not your thoughts, but your body. I took my body's advice and kicked back and I feel ready for a great workout day tomorrow with Dymmel.

Weekend full of Activity

A bunch of stuff from Friday to Sunday. Went out of town this weekend for Easter to spend time with my girlfriend and her family. Started Friday night with a big hike. Saturday took a drive up Highway 1 to Dillon Beach which is just a gorgeous hillside beach community. There did some kettlebells

SeeSaw Press
24/10/10x4

Renegade Row
24/10/10x4

Double Swing
24/15x4

All in a big Giant set of exercises

Bottoms Up
24/3/3x3

DARC
24/30x2

Fun working out on the beach but it is quite different with the instability of the surface. Balance on the double swings was interesting to say the least. Since I did not bring the big bells I decided I would do doubles and having the soft sand under my feet made it more fun. Yes, I did not stick to the 'plan' but I did get a great workout with the focus being I wanted to do swings.

SUNDAY went for a big mountain bike ride. An awesome 2.5 hour ride in Annadel in the Santa Rosa Area. A lot of good climbing with undulating single track filled with rocks making the climbing and downhill very technical. I could feel the core strength and balance combined with intense focus necessary. My legs felt the fatigue but not bad on the heart & lungs. Has been a long time since I went for a ride so to be able to do this ride on this terrain and with some long climbs with the technical portion really says a lot for my strength and conditioning and even more for the Kettlebells and their carryover.

Great weekend of fun! Busy day today so will make up my KB snatch workout tomorrow Tuesday

Hatha Flow

Well 2 weeks and I am on my way to Costa Rica and my yoga certification. Thus it is important I get into classes and practice with instructors. Today I had a great class with a great instructor. We incoporated Joint Mobility (both Z style, Pavel style and maxwell style) and if you know anything about yoga, alignment is key so great to see all the things I do in one practice, called yoga. We also used Budokon moves and incorporated some of the Budokon Flow. I guess the key thing is that many movement arts take from yoga as yoga takes from other movement arts....hmmm :-), very cool

So, 90 minutes of opening the body felt great and what a great way to bring in spring, rinsing, detoxifying and opening to a new season. Feel relaxed and at peace.

I have about 6 KB workouts left and then a 3 week break from the bells, a welcomed one at that. So I am planning on pushing hard through the next couple weeks and resting up starting Wed the 2nd as I prep for 14 straight days of Yoga practice.

KB's tomorrow and self practice yoga/budokon and a great Rest day on Sunday with the family.

Budokon

todays practice was all about Budokon. I have a full 90 minute yoga class tomorrow and saturday so I took the day off of 'yoga' but of course budokon has many yoga moves so I truly did my yoga practice :-)

Todays workout was a bit easier as I am continuing to learn more and seeing the integration of all the moves and how they flow together. The thing I like is there is a total of 15 minutes of quiet meditation 5 to start and 10 to finish and this is an essential part of my daily being, finding time to quiet the mind and let it all flow and go.

Discipline has been the name of the game but with the concept of moderation and balance right along side. Practice!

Clean and Press Thrusters & Tabata

Ok my arse is fried! I realized that today working out with the Dymmel that my tank is low and about ready to build in my down week.

Double Clean and PRess
32/5/5
32/6/6
32/7/7
32/6/6
32/5/5

Double Thrusters
32/5/5x3

Tabata 2 hand Swings 20/10 for 4 minutes
32/14x8

Lose that power in those hips, that explosiveness using this scheme but it kicks arse, literally and figuratively. Heart rate was rather low at 156 which is a great sign about my fitness level


PS: We picked up a tire for flipping and more today. Has to weigh about 450 which is a strong weight for flipping. Cannot wait to play with it. We did a bit of flipping but nothing serious, just testing it out.

Why we need a change in leadership

Why we need a change in leadership

The world is continuing to evolve and things are not how ‘they used to be’. Times are truly changing and it is important that we have people who understand the changes, who have a vision for working with the world, the communities of the world, the communities of those in our own land.

It is important that we have leadership that can transcend politics as usual, leadership that is willing to challenge status quo, a leadership that is willing to stand for something and stand for the everyday person. We need a leadership that will help people of different philosophical believes, religious beliefs, political and social beliefs. We need a leadership that will serve not only the corporations/big businesses but will serve the people who serve the corporations, the people who support these corporations, the people of this country. We need a leader who will help the rest of the world come together to understand that we all need each other no matter how you characterize it.

The reality is people need people, we need business, we need other nations, we need immigrants, we need taxes, we need leaders who are willing to breakdown that walls that are preventing us, the people of this world from having a quality public school system, health care for everyone, affordable goods and services, roofs over our heads, food in our mouths, strong relations with other countries, and more.

This world is one of dependency and not the independent nature we like to think or see. The reality is apparent, everything we do involves the interaction with another or multiple others within our own community and beyond, just look at the tag on your clothing, just see how business is outsourcing to other countries to build, develop, etc. things we use here in our own land.

This is a sign of the times, a global economy, a global environment, a global community that requires cooperation and not war, enemies, walls protecting and surrounding us from reality and ‘protecting us against ourselves’.

We need leadership that inspires, empowers and brings about hope and not fear, not hatred, not ignorance. We need leadership that sees the world and people for what we truly are human and we walk, talk, think, act, feel, see, love, all in a similar manner for we are no different in our true make up than anyone else. We may have different beliefs, values, attitudes, etc. but genetically we all have proteins, DNA, skin, hair, fingers, toes, brains, and heart and we should have leadership that values and understands both our similarities and differences.

It is time for a new direction, a new faith in the good of the world and people. It is time for peace and a leader who is willing to do their best to bring about a better world for the whole.

Yoga and BudoKon

Morning Yoga Practice
Sun Salutation A
Sun Salutation B (included crescent lunge, warrior 1, 2 and 3, reverse warrior, side angle, triangle poses and seated forward bend)

I notice the energy level difference and a more relaxed state of being through the day.

Afternoon basketball
Shot hoops with a couple guys playing 21. Forgot what it was like to put all this training into action. In fact I was able to grab touch the rim which is awesome considering I have not been 'jumping' in the literal sense in years. Felt the cardio of the game but I could see my athleticism was very good even though I have not played hoops in many, many, years. game took about 25 minutes.

Mid Afternoon/Evening: Budokon
This was my first full workout following the DVD. I have a good enough understanding to follow along but still need more practice with some of the more complex combinations. The DVD kicks arse and I was sweating and my heart was beating, body moving and I could feel the flow, the yoga aspects and the Martial Arts movements.

In fact much of the workout comes out of a version of the down dog, the chaturanga, and includes a 10 minute yoga session at the end plus a 5 minute meditation warm-up and about 8 minute mediation cool down.

Super effective and truly does integrate all the aspects I look for in a movement art and in my life. LOVE IT!

Daily Practice of Yoga and KB's

Started my morning with a Sun Salutation Yoga session. Took approximately 20 good minutes and kick started my day helping me get centered.

This afternoon went back to the Rifstonian Institute. Getting back in today was great, the energy was alive and a couple good tips from Rif helped me make some leaps forward

Windmill
24/5/5x2
32/5/5x1
40/3/3x1

Snatch
24/5/5
32/5/5
40/3/3x5

These were by far my best with this weight. The tip to sit back and wait to accelerate and stomp really made a big difference with the ease of the movement. This improvement gives me the confidence to snatch the 48kg. And, this change relieved my grip of the stress.

Pistol (2 kbs of odd weights)
12kg & 8kg/1/1
12kg & 16kg/1/1
16k & 20k/1/1
20k & 24k/1/1
24k & 28k/1/1x2

made sure I did them with the bells on each side (i.e. 24 lt, 28 rt and 24 rt and 28 lt).

Pulling my chin down while squatting really helped my balance by engaging my flexors and relaxing my extensors. As Rif mentioned when my head is up it engages my extensors making the Pistol much more difficult.

Yoga in the evening, 30 minutes of Gentle Hatha. Helps calm the mind and get into a relaxed state for sleep.

Self Guided Practice

The Importance of Self Guided practice cannot be understated. This takes a great amount of discipline and a knowledge base. It is said in Yoga that all students and teachers of yoga should make time and create a self guided practice. For me this is a majority of how I practice yoga. Due to the fact that I am attending certification in April I decided that it is a must for me to integrate and experience a variety of teachers, schools, philosophies and types of yoga.

Today I took myself through an Ashtanga series of yoga movements. I took all the little tips, etc. I have learned recently and put them to practice doing the asanas I felt I needed to work on for my body. This type of practice and learning will help me as I begin to formulate my own classes.

My goal is to arise each morning and do my own series of yoga movements to awaken the body, open the mind and center myself for my day. This has been a practice I have been doing 4 to 5 days a week presently and will move to 7 days a week once I return from the certification. As of now I do my self morning practice on the days I do not attend a class. The other mornings I take time to read books that help facilitate the same process I do with my morning yoga practice.


BUDOKON
Like yoga Budokon is something I am learning on my own through the use of DVD's. At this point it suffices and therefore I practice at least 6 days a week in varying time and sequences. I still have about 10 moves to learn on the DVD and currently have 15 that I have a decent to excellent understanding of. Not only do I have to practice each move but I have to learn how to integrate all the moves into the actual workout sequence provided with the DVD. Typical I use the technique manual and practice each move one by one.

The beautiful part is that Budokon has a large degree of yoga integrated with the Martial Arts. When I practice I see the layers of movement arts all assembled in to a beautiful blended choreography of moves. My body moves through every plane challenging my kinestetic feedback/awareness.

I truly see myself taking this art and learning to integrate it into my life practice and into my business practice. Not only is it fun but the combination of different movement arts will benefit all who practice. Strength, agility, balance, flexibility, stability, core, cardiovascular, coordination, meditation, concentration, all flowing. The fact that Budokon is based of off the Japanese Budo and Hatha Yoga system makes it a a beautiful, athletic all encompassing combination in my mind.

I have inquired about the certification process and plan to go to the Red Belt certification course. From there I want to teach and practice this art of the warrior and have it work to compliment my KB strength work and yoga mind/body flexibility, strength work.

The way I see it is
KB's represent Yang
Yoga represents Yin
Budokon represents the blend of Yin and Yang.

I am training myself to be a peaceful warrior in my daily life and these practices along with my other personal practices all flow so well and compliment each other and me in a beautiful package. My life is and continues to evolve and transform along these lines and I am allowing the flow releasing control and letting all these wonderful things enter me and give me what I need. I am listening to the universe, the greater calling of life and moving/flowing with it all.

Kb's & Yoga

Morning Yoga
Iyengar at Darshana in Palo Alto with Catherine, a excellent teacher who helped me immensly today.

Afternoon KBs
TGU
20/3/3
24/3/3
28/3/3
32/3/3

Been a long time since I have been here and I could feel the strength of this move and the stability required to manage this bell in its proper position. I will keep building on this move and work my way up to the 40kg. I am not concerned with this a major move in my program but want to keep doing as I did this week adding a rep or increasing weight week by week.

Pull-ups
BW/5
12/5
20/3x5

Back down week so I took it easy on numbers (total reps/set and total reps altogether). Felt right as I had the strongest pulls.

SUPERSET

Swings 1 ARM
32/10/10x7

These were the best in some time. I cannot remember feeling this strong and with no low back flare ups.

Yesterday I practiced and learned some new budokon moves so depending on how I feel later I will do a bit of practice on the new moves and work all the moves tomorrow for certain

Big KBs, Budokon and Yoga...A perfect blend

Great workout today with my good friend Tim Dymmel. He is a heck of an athlete and one strong cat which is cool because it pushes me to push myself and it is awesome to have that extra kick in the pants. He teased me about my ever changing plans and truth be told I am working out the details.

I have goals on a couple levels and the most important is to continue to learn, and master what I know and add new things in. In addition to myself, I am always working on bringing more to the table for my clients that compliments, adds to, and makes them improve as well. My business is fitness and so is my personal passion and being a seeker and a thinker/feeler I this adds up to a potent combo.

Kettlebells (40 minutes)
Clean and Press (1kb)
24/5/5
32/3/3x2
40/3/3x5

Started a bit slow and did not feel the strength but once set 3 hit I was ready and that bell felt like it EXPLODED out of my hand, off my shoulder. Very pleased, but need more practice.

Thrusters (Squat Press) 1kb
32/3/3x1
40/3/3x3

This was a first for me and I dig it. Since I am not squatting with Rif I want to make sure to keep this as part of my protocol, the squat that is and adding in more presses with the 40 is a great thing. I was ass to the grass and a powerful press to boot.

2 hand Swing
40/15x1

tabata (5 rounds of 20 seconds work, 10 rest)
40/13x5

I mentioned to Tim that swings are not my best move and I want to work them more. I was short on time and decided to get the reps in to push myself with an abbreviated Tabata workout. This was good but tough, I could not feel my glutes they were so on fire and numb. The best part is my low back cooperated which is a good sign that my hips, core and hammies were doing the job. Really feel good that I added these in.

Pull-ups
BW: 10x3


WORKOUT 2----Afternoon
Budokon (25 minutes)

WORKOUT 3----Night
30 minutes of yoga

Great day of balance across the board. Good client load today and spaced well enough that I can get all this in and not fry myself, the key

Ever Evolving Plan

Decision and choices need to be made and with my Yoga Teacher Training around the corner I want to focus on preparing for the certification and combine it with Kettlebells and Budokon. So here is my plan for the next month.

Today's Workout (all double kettlebells)
Windmill
16/5/5x1
24/5/5x3

Snatch
16/5/5x2
24/5/5x6

Pistol
16/1/1x1
24/1/1x4

Morning Yoga
Afternoon Budokon

WORKOUT PLAN
Mondays:
Windmill
Snatch
Pistol

One week single bells, the next double bells

Wednesdays
Clean and Press
Squat (KB's)
Pull-up (BW)

Again split weeks with SIngles and Double Bells

Friday
TGU
Swing
Pull-up (weighted)

Again split weeks with Singles and Double Bells


YOGA:
T/TH/SAT Full Yoga classes
M/W/F: Self practice of 30 minutes

Budokon Practice:
up to 30 minutes a day/6 days/week

Inspiration

Of all the kind words, compliments, etc. that I have been so fortunate to earn and receive through my years being a trainer/coach and athlete I am not sure there is any more potent than inspiration. This word has come my way a few times of recent and each time I feel humbled, honored and further inspired to go out and keep doing what I am doing at the highest level possible.

I recently started my coaching program and combined with some things I have been reading I have a greater understanding of my role as a coach. I understand that I cannot change anyone but I can offer them guidance. Through my continued education and experiences I will further enhance what I bring to the table in the way of guidance.

I have begun to understand on a higher level the importance of daily practice and application of the knowledge I have been acquiring. If you look at some of the most influential coaches, guides, etc. they all have this as part of their way. So, I continue to explore through daily practice lives journey. I continue to enhance my understanding of the principles of life and find ways to challenge myself and others.

This approach has continued to reward me on a interpersonal level everyday and what I am seeing is how it is truly inspiring those I work with.

To wake everyday and do what you love, live your passion and to spend your time studying, researching, and practicing the life you seek, the life you enjoy is a blessing. Gratitude is a simple way of putting it.

Why do you do what you do? What do you seek? Are you getting the most out of life? Are you getting the most out of yourself? Are you at Peace with yourself and those in your life? What is most important to you? Can you smile and laugh at yourself? Are you inspired?

Swings, Pistols, Yoga and Budokon Practice

A full day of balanced work. Split in 3 sections from early morning to afternoon.

Morning Yoga

45 minute self practice at home focusing on Sun Salutations and Shoulder Openings. It is clear to me that my shoulders are 'tight' especially in a yoga sense so I am working on increasing their suppleness. As well my hips, especially hip flexor complex is tight (which I have known) and hips in general so I am working on this area as well.

Mid Morning Kettlebells

1 Arm Swings
32/10/10x1
40/10/10x4

Superset with Pistol
32/1/1
40/1/1x4

How I forget just how much 1 arm swing hit my glutes. Yikes my butt is sore and my legs as a whole are worked. Having the pistol in between was no help :) but it sure felt great hitting these 2 moves together.


Afternoon Budokon
10 moves 10 reps/move practice:
Belly Up Belly Down
Dancing Lion
Fighting Crocodile
Fighting Monkey
Floating Brazilian
Floating Frog Vinyasa
Floating Lunge
Flowering Lotus
Front Kick
Gorilla

Yoga, Windmills and Pull-ups

Started my morning practicing the 1st 10 moves of the Budokon DVD. Did 10 reps of each, some go left and right some are just straight ahead.

Followed that up with a 90 minute butt kicker of a yoga session. Long holds in lunge position really fried my already tired legs but it was good for focus and learning to back off when necessary (letting go of ego).

KBs
Windmill
20/5/5
24/5/5
28/5/5
32/5/5

Pull-ups
Bw/5
12k/5
20/4x5

Saving the pistols for tomorrow along with Yoga class.

Good thing is I am balancing my activity with rest and good nutrition which is enabling me to adapt and continue a step by step progression.

Off to eat my warrior meal

You know what you are

As I truly reflect on me as a person and as an athlete I am a martial artists in the deepest and truest sense of the term. I am so attracted to the arts, their beauty, grace, flow, strength and power. I long the physique, the mobility, the balance and the deep skill and meditation/focus/concentration required. I have a deep desire to learn more about the arts specifically Tai Chi and Aikido.

However, right now I am working on yoga and absolutely love this practice. I am finding that 30 minutes in the morning is the ideal practice for me. I truly want to integrate yoga with my business/clients and plan on teaching a couple classes a week. Recently I came across Budokon. Now, I have heard peoples thoughts (although I am not sure how truly knowledgable they are on the subject) and felt that I had to see for myself.

What interested me most is that it is a blend of martial arts and yoga. Curious as I am and being a true passion of mine (both these arts) I decided to purchase a DVD and choose the Power and Agility DVD. Instantly and after only practicing 5 of the 25 to 30 moves I absolutely am intrigued to say the least. I have much more to learn and see but at this point I am hooked. I have only had the DVD since yesterday and I have practiced the 5 moves I watched both days and can see the beauty of this art.

It feels like a great active recovery and would be a nice compliment to my program. Since I am not at this point ready to join a martial arts studio this self guided practice is something I want to work into my program, keeping it simple with just these 5 moves for a few days and maybe adding a move or 2 every few days.

I feel that this type of mobility and athletic movement combined with the strength and conditioning from the KB's, the pure flexibility, conditioning and strength of yoga and the integrated moves of yoga/martial arts of budokon are quite a beautiful mix.

Principle wise they are one in the same. I treat the bells like a martial art as I do yoga. All are disciplines based on learning the skill and how your body relates to the moves and finding yourself within the move. The require focus, dedication, commitment and are not time intensive but movement intensive and this I enjoy.

It will be interesting to see how it plays out.

Clean and Press & Snatches

This is a new strategy and approach bring the 2 big moves together. I like the idea and I am curious to see how it will play out as I move through the workouts.

2kb Clean and Press
24/5/5x2 warm-up
32/5/5x5

Not a smooth as say the 24kg, but the strength is there as well as the power. I just have to learn the feel.
Next week I will do a single 40kg and the following week doubles again.

Snatch
40/3/3x4

Left side felt great but had trouble with my right side due to lack of grip strength. because of this I did not have the fluidity like I do with the 32. Again, I have not snatched this bell in a few weeks so a bit rusty.

One thing about Kbs is there is a big difference between doubles and a big difference when moving up in weight. A bit of a learning curve to say the least. But again for me the power, the snap, the strength, the technique is built in and available, just have a bit of a learning curve to bringing all together.

All I feel really strong about this day and it was great to train with my friend Tim Dymmel.

A fun little challenge

This is in response to some peoples requests. I decided I would come up with this little challenge. I have yet to do or have anyone else do but I thought I would share a fun workout idea and see what happens. Enjoy and let me know!

JOES KETTLEBELL 300 Workout Challenge

*30 total: TGU (16kg)

*50: 2 hand SWING (24 or 28kg)

*50 total: CLEAN AND PRESS (20kg)

*40 total: SNATCH (20 to 24kg)

*50 total: RENEGADE ROW (20kg)

*50: 2 hand SWING (24 or 28kg)

*30: DECK SQUAT (16 to 20 kg)


Attempt to complete as fast as possible but with great technique. As you fatigue you must stay focused on skill.
Please report your progress.

Squats and not much else

Well back in the squat cycle and I am really excited to be doing this lift again. It has been a month so a bit rusty. The goal is to do a squat and dl workout on Mondays. Here is how it went

Squat
297/3x4

These were great, the weight was not an issue just learning the fine art/skill of squatting as it gets heavier everything comes full circle. I am sure I will see this as I approach the 400's and more. However, went to deep on one rep and I am not sure if it was the rep or just the rust but my hammies really tightened up, not the normal tight so we called a halt to the workout and deadlift. Focused now on rolling and stretching to keep them loose.

Clubbell Shield Cast (1 arm)
10lb/10/10x2
15/10/10x2
25/8/8x2

Time to manage the body and treat it like it deserves so I can get back on it Wed, a big Clean and Press & Snatch Day.

Update

I have not been adding much depth and detail to my post as of recent due to a number of other endeavors. I have recently done
*3 kettlebell seminars

*a healthy lifestyle seminar,

*redesigned and uploaded my website which I am still tinkering with (all own work, no web guy help) and on that I have written a number of articles,

*I am working on a writing project now which is a work in progress so a bit of time daily dedicated to that,

*practicing my yoga daily

*my 3 weekly kb/strength workouts,

*Beginning my transformational life coaching course, which rocks

*Getting my 7 hours of sleep

*Eating well

*Reading daily, 1 chapter of these 2 books: Thinking Bodies, Dancing Minds and Change your thoughts, Change your life)

*Training clients 6 to 7 hours a day

*practicing/living my life's practices

All this is interrelated and builds upon my foundation and my continued evolution. After this weekend things will calm as I will have no seminars to teach till the end of the month and I will have no classes to attend. The focus will be continue my daily practices and living in balance, peace and harmony. This has been an unusual time in the amount of things all happening at once and thus I have been having to work more efficiently to make to stay in balance, peace and harmony. I realize this is just a period of time and it will pass and I will be a better person because of it. I love life and I love the process and journey. I am enjoying this intense period of time and appreciating the personal growth.

Stay tuned and I wish you all balance, peace and harmony

with gratitude
Joe

Iyengar Yoga

Another 90 minute practice today with Iyengar. I am in my life coaching program which started today and is just fantastic and such a wonderful and enlightening experience. Because of this I only had so much time to train today and I chose to do my yoga practice as I am closing in on 4 weeks + till I head to Costa Rica

Comments
*I still am not exactly sure what Iyengar Yoga is.

*Why? Because every class is different. This is true no matter what type of Yoga I practice, every class is different, every teacher of each style (thus far) is unique in their approach, every class I learn something new and every studio has its own unique identity.

*So, thus far I am truly stoked with the experience and enjoying all the different yoga classes.