For those who need help with NNN, No Fap November here is a great handbook for you.

https://easypeasymethod.org

Reasons to skip

- High intensity, burns calories
- Improves boxing footwork & coordination
- Fun and challenging
- Ultra portable
- Improves your fleet footedness and dexterity

Highly recommend supplementing workouts with skipping

Self awareness is like an onion. There are multiple layers to it. The more you peel back, the more you’ll gain new insights on yourself. By exploring the different facets of your personality, you’ll begin to realize your one true face from the various masks you put on to function in society.

This self-knowledge is what compounds to wisdom. You’ll begin to receive direct guidance from the divine intelligence that organizes all of life itself.

The deeper you go, the more likely you are going to start crying randomly.
Become your own sage 🥋

I've been wearing blue blockers for a good few months now.

I can say, they definitely make a positive difference.

When I wear them I can feel my eyes already relaxing which indicates that they're no longer straining.

In the morning I feel more rested and feel like I've sleep better.

This is anecdotal of course and I'm sure there are articles or studies out there which are more evidence based.

But all in all, you could certainly spend the $25 in much worse ways

You are as old as your spine - Chinese proverb

Spinal Decompression is a simple exercise from the fitness methodology called 'Foundation Training'. The goal of this exercise is to elongate the spine and create space between the vertebrae to counter our modern lifestyle and gravitation slouch which leads to poor posture, crowded internal organs, stiff joints and other issues.

I do these every single day, and once you get used to the method it is as simple as a few breaths of your time.

It has cleared up a pinched nerve in my cervical spine and gives a feeling of mobility I didn't have before, if I miss a week then I can feel my spine start to stiffen. I also do these as a warm up to mobility training as the two pair nicely with one another. It's worth a go to try and see if its effective for you.

https://www.youtube.com/watch?v=lbNI4-vJSHQ&t=3s

Tune your circadian rhythm, life on earth has a foundational relationship with the light of the sun

It's incredibly important to get bright light into your eyes at the start of the day, this is what kick starts your physiological system. Inversely, getting light out of your eyes at the end of the day starts the shutdown program.

If you're on the screens late, and waking up late, your sleep cycle will shift and you will be out of tune with the circadian rhythm that is your natural ideal

Successful organisms wake up early, this could make the difference between getting food or being food in nature.

An action you can take: get 10 minutes of natural sunlight in your eyes early in the day it will have immense benefits for you

DAILY BREATHING ROUTINE

I have been following this routine for two months. In my experience it has lead to a noticeable improvement in my lung function. I also enjoy the light buzz and burst of energy in the minutes after the exercise (usually in the morning).

https://www.youtube.com/watch?v=tybOi4hjZFQ

In relation to this post (https://news.1rj.ru/str/effortlessaction/72) the other day, here is a spinal mobility routine I do often when there is a feeling of tension through my spine and back, or I want to target that area specifically.

With some spinal conditions, I focus a lot on mobility/prehab/rehab methodologies, I've found that regular mobility routines like this helps recover form heavy training weeks and makes training more sustainable over the long term.

If you carry tension through your spine or shoulders try out something like this

https://www.youtube.com/watch?v=RhOp2qRbx7Y

Thanks for the 50 subscribers, hopefully this channel can provide some wise and useful knowledge to you going forward 🙏

Just finished this excellent mobility routine, highly recommended for those in the need of prehab or rehab. I find it helps to slightly increase the focus to mobility and deload the strength exertion every 4-6 weeks. Kinstretch is well suited to this purpose for me.

This video hits all the main joints of your body.

https://youtu.be/7ETRb7KwFpM

20 minutes of spine care

Apologies for the previous vid, was too short and too larger file size

If you're the kind of person who carries tension in the shoulders or neck, or you want to feel more free and fluid in your spine movements, this short 20 minutes section is great way to start the morning or wind down your day.

Its part of a longer sequence but this sequence is a short spinal routine that can be done anywhere without equipment, to supplement any activity.

You are as old as your spine - Chinese proverb

full routine can be found here

Not to mention the spiritual benefits of abstinence & the virtuous aspects of self control. Based pasta right here

https://youtu.be/QmOF0crdyRU

This is an excellent episode of the Huberman podcast. Dopamine is fundamental to our motivation and drive. This ep dives deep into the neuroscience behind dopamine and how you can maximize it. I've summarized some key points below, but it's well worth a listen.

- No fap confirmed

- Yurba mate tea is good, it has neuro protective properties, also has caffeine which increases dopamine receptors density.

- If you focus on some aspect of an event you enjoy you can affect the dopamine release (immensely powerful)

- Dopamine should be intermittently released, not chronically released. Try to obtain dopamine through beneficial means. Exercise, healthy food, creative pursuits, etc

- Don't try to spike your dopamine levels constantly. Growth mindset is powerful. Learn to access the reward from effort and doing

- The effort is the reward. Don't spike dopamine prior to effort, don't spike dopamine after the effort. Tell yourself the effort is the reward so that the effort spikes the dopamine

- Cold water exposure is an extremely potent method for dopamine release, in some instances it can rival cocaine dopaminergic intensity and it's effects last longer

I've been experimenting with swimming recently. I can say undoubtedly that swimming is incredible

My practice was as follows, swim 4 laps freestyle (taking breaths every 5-9 strokes), swim 2 laps underwater (surfacing only when necessary). Repeating 3-5x, increasing as my stamina improved. Then finishing with a steam session for 5 mins and a cold shower, repeated 3x

Firstly my lung capacity massively improved in a short period

My mental clarity and calmness was intense after sessions, along with a general feeling of happiness

I felt stronger in my body, my posture improved, and my fitness improved too

Absolutely this is something I will continue and incorporate and built upon in my daily life soon (need to take a break for unrelated reasons).

I suggest if you have access to water use it. Water definitely has calming and restorative properties.

Our first moments of life as mammals is submerged in it, and indeed all life depends upon it. Get amoungst it, literally

Hello frens I hope you're all well.

Apologies for the lack of content recently. The past few months has been the most difficult time in my life, both mentally and physically (funny how when it rains it pours). However I'm now at the point where I feel the pendulum is swinging back and the next wave of energy is ready to break.

I just wanted to share some thoughts that have helped me and kept me going.

1. No matter what we're going through, it could be worse, there are some unfortunate souls who make the best with horrible hardships

2. You can always be grateful for something, having air in your lungs, grass under your feet, water on your body, or peace in your mind is a gift of life.

3. Strive earnestly and embrace the struggle, the struggle makes us better, there is hope for all of us.

Move your body everyday, exert your mind everyday, and finally perform these actions with sincerity