Hey guys, there's been a slight change of focus for this channel.

Previously it was just posts, thoughts, interesting things I've come across and it'll still be that to a degree...

But I'd like to focus on the community as a whole and create a self improvement space where people can share things they're working on also.

Any wins you have feel free to add to the chat and I can post them here. The chat will be heavily moderated to filter out all the stuff unrelated to self improvement. There are plenty of places in TG to find that stuff.

Cheers, and hope to bring you some more interesting information and shares, especially from other improvers here in the group

🙏🙏🌊🌊

Day two of cold shower practice, I'm interested to see if this works as I tend to carry inflammation and tension in my body.

Have any of you ever taken this challenge?

Boxing bag broke, got a rope and tied it up worlds perfectly.

If you ever run into this problem, you can use this method to fix it

force_less result for the pattern: calisthenics

Completed/Missed: 40/10
80% 🥇

Current Streak: 16

Last 30 days:
🟢🟢🟢🟢🟢🟢🟢🟢🟢🟢🟢🟢🟢🟢🟢🟢🔴🟢🟢🟢🟢🟢🟢🟢🔴🔴🔴🔴🔴🔴🟢

FindFlow is about coopetition @findflow

What's the longest streak you've ever had for not missing a workout?

Im pretty sure zyzz was known for not missing a session all year.

This is my 15-10min daily posture routine, it helps with strengthening the lumbar and transverse abdominis.

If you're experiencing backpain or would like to add in some prehab, it's worth giving this a go.

1️⃣ Foundation training flow link
2️⃣ 10x decompression breaths link
3️⃣ 50x deadbugs link

I find it really creates a strong mind muscle connection for the whole core. When I perform static holds on my rings it really helps for overall body tension

Eat food that is

✅ Quick
✅ Nutritious
✅ Easy
✅ Tasty

It's not so hard, just takes some discipline. Once you build up some recipes it's quite simple to master your nutrition.

Another tip is to eat the same food regularly, if it's tasty enough you won't get sick of it. You can gain efficiencies in the prep and it becomes easier.

This is frittata, it's just vegetables, with eggs and cheese, you can add ham too for extra protes. It ticks all the boxes and can be reheated for next day brekky or lunch.

Friendship ended with normies, now rings and bag is my best friend

Make sure you exercise today bros

Excellent series about fighting fundamentals, i feel like there is something here for newbies and veterans a like. Im going to watch, and then rewatch this.

https://www.youtube.com/watch?v=aDKJSROvgMA&list=PLQkUiQzkWUc0OADGopjJTFfW2UE2oUxbv

35 min boxing workout, no gear required. You can easily repeat any of these sections multiple times to increase voume

- 5 mins skipping warm up
- 10x1 min pendulum movement with striking (link)
- 10 mins bag combos (link) - can be done shadow
- 10 mins virtual pads (link)

Many of you are probably subscribed already but this is an awesome channel, you can never overdose on white pills

https://news.1rj.ru/str/vittpiller

Oral hygiene routine worth incorporating into your daily regimen!

It is a simple and effective Ayurvedic tradition existing for ages:

✅ Fights inflammation and including gingivitis
✅ Eliminates bad breath
✅ Soothes gums and helps eliminate fat-soluble toxins

Research on:

📍Coconut oil contains lauric acid with antimicrobial properties.

Research: PMID: 27261981 "Effect of coconut oil rinses on improving oral hygiene: a systematic review of randomized clinical trials."

📍The oil is probably just as effective against anaerobic bacteria of the genus Streptococcus as conventional chlorhexidine.

Research: PMID: 27891311 "Comparison of the antibacterial effectiveness of coconut oil and chlorhexidine on Streptococcus mutans".

🥥 How to do it?

In the morning, while washing your face, take a tablespoon of coconut oil and gently rinse your mouth with it for 5-15 minutes. Next, spit it into the sink, stray

New feature

This bot command allows you to get a snapshot of your progress to date.

It's a good way to see your lifes self improvement habits in a single easily shareable snapshot.

To use it, just connect your FindFlow account with telegram and type /progress with the bot

I can see from my efforts that I've completed 456 occurrences of things I wanted and missed 117 overall, I can also see my success rate for things, which habits I'm doing well, where I'm struggling, events that make my motivation dip and much more.

Why is staying up late bad for your health?

All of us are aware of this fact, but still cannot force ourselves to go to bed early. Meanwhile, the danger of this isn't abstract at all.

The fact is that deep sleep dominates over superficialone, starting from 8 p.m. and up until midnight, just that it is responsible for restoring our strength and improving our health. After 00:00, however, we enter the phase of superficial sleep.

After 02:00, the levels of growth hormone and leptin drop, and they, in turn, are responsible for recovery and fat burning. And cortisol levels rise, which is the stress hormone, it prepares our body for awakening, peaking between 04:00 and 06:00 hours.

Therefore, if you stay up late (i. e. after 04:00), your metabolism is really disturbed, and along with it hormonal imbalance "arrives".

❗ So no matter how entertaining the show is, try to go to bed no later than 00:00.

Had some spare wood so knocked these up. Great for L sit training, handstands and more.

Being able to create things out of wood is an especially based activity, but I'm sure many of you already ktf.

https://youtu.be/_CbucOb9dyw