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Health, Fitness & Wellbeing

What is Tai Chi?

By Greg Brookes

What is Tai Chi

Guest Post by Stuart Ward

We are always looking for ways to stay fit healthy and improve longevity. One of the current trends is HIIT training. The basic idea being you train at a very high intensity on and off for around 30 minuets. This can deliver fantastic results in body composition, muscle tone and cardiovascular health.

However for some people with particularly stressful lifestyles the last thing they need is more stress as with HIIT training. If you are burning yourself out you can forget about burning fat and being healthy.

The answer can be in more gentle forms of exercise such as Tai Chi. De-stressing the body and mind and creating a more balanced lifestyle can make all the difference to your wellbeing.

Tai Chi, the Martial Art

Don’t make the mistake of dismissing Tai Chi as Karate for the elderly as when studied through an experienced teacher it can be a highly practical and effective martial art. The main difference with Tai Chi from other martial arts is that this internal style relies on overcoming strength with softness or softness with more force. The principle is based on the ancient Daoist philosophy, yin and yang which Tai Chi is built on.

Tai Chi was born in Chen village around 400 years ago. The villagers would use their martial skill to defend the village from bandits while other members of the family made money working as body guards. The great thing about the Chen family’s martial system was that it also cultivated health and personal growth.

It’s now spread around the world in many different style with people practicing it for a number of reasons.

5 Key benefits of Tai Chi

I’ve been practicing this incredibly rich health and self defense system under the guidance of Chen style lineage holder Paul Lockyer and his teacher Grandmaster Gou Kongjie. These are my 5 key reasons why you could benefit from this often miss understood Chinese art.

1. Accessibility

The word Tai Chi will often conger up images of elderly people practicing slow, graceful movements in a park. Although this style of practice is only part of the system it does show how accessible it is. It can be adapted to suit the young and fit as well older people or those who have never done any exercises before. It doesn’t require equipment, can be practiced at home, in a park, alone or in a group. Tai Chi practice should begin by practicing simple movements and develop to more complex forms. When the person is ready these movements can then be applied to martial practice and more intense training.

2. Chi development

This is a huge subject on its own and one I’ll cover in more detail in a later blog. In short “chi” is the Chinese way of explaining the body’s life force. It’s the energy inside us which makes us more than just skin, muscle and bone. Chinese traditional medicine is based on the principle that when chi becomes blocked or stagnant we become sick. Indian culture use the word Prana, Japanese Ki and Hawaiians refer to it as kahuna. It’s all pretty much the same thing.

Tai Chi exercises such as form training and standing practice can improve the body’s natural flow of chi and even increase it. Our western health philosophy is based on treating the sick. The Chinese philosophy focuses on cultivating health to prevent sickness which we can learn a lot from and tai chi practice can be a good place to start.

Beginners first start to notice the improved circulation of chi with warming hands and feet while practicing Tai Chi. It’s later felt as a feeling of fullness in the body and can even be directed around the body when needed at the most advanced levels.

3. Body awareness

It’s Tai Chi’s slow graceful practice pace which makes it unique from other martial arts. The reason for it is to help the practitioner perfect full body connection and awareness. By slowing down and concentrating on the movement you will notice how the legs move the arms and how hips and shoulders are connected in movement as are the knees and elbows. This whole body movement and awareness not only helps develop Chi and therefore improve health but also martial skill. It’s a bit like practicing shadow boxing in slow motion to perfect your skill and iron out weak spots in technique.

4. Develop a new level of power

The Tai Chi classics use the image of a cat as a perfect example of how a Tai Chi practitioner should develop and display power. Watch a cat jump, you’ll notice it suddenly explode, not through strength and tension but a relaxed, soft power with full body connection and grace.

This explosive power or Fa jing as it’s called in China can only be perfected by relaxing the body and mind. If you try and force it, it won’t happen. When it comes to martial application this fa jing is Tai Chi’s deadly weapon.

Take a look at this video of Grand Master Chen Xiawang which shows how full body connection can produce this explosive power with effortless grace. The Fa jing is after 2 minutes 20 seconds but I’d recommend watching from the beginning.

5. Improved balance both physically and mentally

Ok I’m cheating a bit here as its two benefits under one banner. Tai Chi develops balance from both a physical and mental perspective.

Good balance at its most basic physical level simply means being able to stand without falling over. This is one reason why it’s so good for the older population. For those who train for self defense reasons will appreciate that falling over in combat is really only going to end one way. A key skill in Tai Chi is to practice rooting. If you have ever had a domestic cat jump on your lap you may have noticed its feet dig into you as it sinks its weight to stay balanced.

By constantly practicing rooting as you move in Tai Chi you develop a sure footedness and awareness of your movement. A simple practice technique I use is to freeze at random points in my practice to check I feel balanced form all angles and if I can adjust to improve it.

For the frantic business person whose mind is like a hive of bees the concentration and calmness involved in Tai Chi practice can be the perfect compliment to a busy day. By working on full body connection and flow the over active mind can soon be stilled which lowers stress levels for the massive array of health benefits it brings.

The mind also needs to be balanced and relaxed for optimal martial application. It’s not enough to just keep practicing the same technique again and again and hope for proficiency in a stressful situation. Imagine a task you perform every day such as unlocking your front door. Try doing that same simple task in a panic; you end up fiddling and dropping the keys.

Tai Chi’s foundation is built on Daoist philosophy and is an incredible way to help understand this rich spiritual side to ancient Chinese culture. Over time you begin to notice how the form demonstrates principles of change which can be a real eye opener on your outlook of health and life.

Find Out More

If you would like to find out more about Tai Chi you can contact Stuart Ward from the Kinect Method.

The Benefits of Earthing or Grounding

By Greg Brookes

Last year I read an eye opening book by Clinton Ober called “Earthing“.

Clinton’s book is full of all the latest research and the huge benefits that can be had from Earthing or Grounding yourself.

Earthing has been proven to produce such amazing results for recovery that many of the cyclists in the “Tour de France” last year were embracing it.

Research is also highlighting many other benefits of Earthing or Grounding yourself including:

  • Anti-inflammatory effects
  • Reducing stress by Activating your Parasympathetic Nervous System
  • Thinning the Blood by Reducing Blood Viscosity
  • Improving Sleep by Normalising Cortisol Levels
  • Acting as a Powerful Antioxidant
  • Speeding up Healing Times from Exercise or Injury

What is Earthing or Grounding?

Earthing is quite simply the act of touching your skin to the Earth to take advantage of the never ending supply of negative ions on the Earths surface.

The moment your skin makes contact with the Earth your body absorbs trillions of these negative ions and they act as a nutrient to the body.

Here’s what Clinton had to say in his own words:

“Your body becomes suffused with negative charged free electrons abundantly present on the surface of the earth. Your body immediately equalises to the same electric energy level, or potential, as the earth.”

Why Should We Care About Earthing?

Think about your regular day.

You wake up, walk around on your insulated floor, put on your insulated shoes, drive to work in your insulated car, sit at your desk, drive home, watch TV, go to bed.

For most people your skin rarely makes contact with the Earth.

This is very different from our evolutionary ancestors who spent more time outside working and touching the Earth on a daily basis.

Now think about how great it feels when you take off your shoes and walk on the grass. How about walking barefoot along a beach? What about how great it feels after a day of gardening, camping, swimming in the sea or paddling in a stream?

There is something intuitive and instinctive about our connection with the earth that when embraced it pays us back in dividends.

It is also worth noting that both Chinese Medicine and Ayurvedic Medicine have both been using Earthing for 1000’s of years.

How it Works?

The voltage of the surface of the earth is zero.

The body is made up of over 70% water along with lots of other minerals making your body highly conductive.

When you make contact with the earth your body is Grounded or Earthed and becomes a zero voltage.

Our super conductivity can also work against us by absorbing Electro Magnetic Fields from all our electrical appliances and mobile phones. Earthing helps to neutralise these Electro Magnetic Fields.

How to start Earthing?

In a modern world Earthing is not as easy as it used to be but research from Clinton Ober and many others have shown that regular Earthing or Grounding can have great health benefits.

My simple advice would be to make the most of the good weather and get outside into nature more often.

Spend more time walking barefoot. Make contact with the Earth more often by touching nature.

In short, be instinctive and live like a child again.

There is a reason why kids love water and walking around without shoes on, it goes back millions of years!

For more on this topic visit Clinton’s website www.earthing.com

10 Alternatives to Visiting Your GP

By Greg Brookes

10 Alternative Therapies
Chinese Medicine Image by Empty Words

Have you been to see a medical doctor lately? Were they all to keen to prescribe you drugs?

In the West we are led to believe that Medical Doctors are the only option and have all the answers but you have a choice.

Prescription drugs are BIG BIG business so think carefully before taking anything your doctor prescribes.

Good clean nutrition and a healthy lifestyle will go along way to healing most medical conditions.

Although Medical Doctors are helpful for many health problems you may find more natural solutions elsewhere.

Here is a list of Alternative therapies you can try written by Marcela De Vivo:

1.  Yoga

Yoga has numerous health benefits, from helping to lower blood pressure to reducing asthma symptoms. Its even been shown to boost heart health, relieve stress and increase flexibility. It is also a great way to introduce mobility exercises and meditation into your life.

2. Homeopathy

Homeopathy is a form of holistic medicine that operates under the idea in which a certain substance that causes the symptoms of a disease in healthy people will cure symptoms in sick people. For example, the remedy rhus tox (derived from poison ivy) is actually a common treatment for poison ivy, oak and other skin conditions, such as eczema.

3. Aromatherapy

Aromatherapy is the practice of using scents to improve an individual’s overall well-being.   To reap the benefits of aromatherapy, you can massage or soak in tinctures of essential oils, which are derived from various plants.  The essential oils are believed to react to your body’s personal chemistry, resulting in positive effects on both your mood and health.

4. Chinese Medicine

For those wary of Western medicine (two words: staph infections), Chinese medicine can be an interesting alternative. Chinese medicine focuses in a few areas, including herbal medicine and acupuncture. Unlike Western medicine, which often only focuses on treating symptoms, Chinese medicine works to create balance within the body.

5. Acupuncture

Acupuncture is a popular, millenium-old form of traditional medicine from China. Commonly practiced by inserting very fine needles into per-designated regions of the body, it helps with everything from aches and pains to illness by restoring balance in your Qi (pronounced chee). What’s Qi, you ask?  It’s a term for the energy or life force that is present in your body and your surroundings. Other Chinese practices like Tai Chi and Feng Shui also deal with corralling Qi.

6. Acupressure

If needles aren’t your thing, acupressure can also work wonders on the body. It works with very similar principles to acupuncture; however, there are no needles involved it’s more like a traditional massage.

7. Cupping

Cupping is another popular Chinese practice. People who use cupping as a treatment will usually have ominous circular bruises on their back. It is a method of applying acupressure by creating a vacuum on the patient’s skin to improve blood flow, thereby improving the flow of Qi as well.

8. Reiki

Originating from the East, Reiki is a popular form of massage therapy from Japan; however,   it also works under the principles of Chi.  Though often classified as a type of massage, Reiki is unique in that it doesn’t involve touching at all. Practitioners merely hover their hands in strategic places on their patients; earning it the nickname “hands on healing”.

9. Detox cleanses

A good detox cleanse can motivate you to make healthy changes in your lifestyle.  While some cleanses are somewhat dangerous, there are more moderate cleanses out there.  For example, the Quantum Wellness Cleanse promotes healthy eating by cutting out toxins from processed foods, caffeine, animal products and alcohol are less-invasive way of shaking up your eating habits.

10. Massage therapy

Massage therapy is yet another natural treatment to promote a healthier you. Various types of massage therapy have been shown to help relieve stress, lower blood pressure and help to heal and prevent injuries. By incorporating moisturizing lotions and essential oils that are good for the body into your Massage, you can also improve your skin elasticity and health.

Marcela De Vivo is a  freelance health and wellness writer and yoga enthusiast in the Los Angeles area. In addition to yoga and meditation, she opts for these alternative therapies as a means of preventing illness and injury. Sometimes, even her children join her! Follow her on Facebook and Pinterest today.

Why You Should NOT Stick to a Workout Schedule

By Greg Brookes

workout schedule
Image by bobydimitrov

It’s 8:15am and I’ve just finished my workout for the day. Today I did something totally different from 3 days ago.

Some Kettlebells Swings, Half Turkish Get Ups, Rows, Lunges and Squats. I then finished it off with 4 rounds of Double Kettlebell Squats.

3 Days ago I pulled out the Powerbag for the first time in months and basically worked myself up into a right lather.  So yesterday and the day before yesterday I was totally wiped out. The only thing I’ve manged to do between now and then was some mobility exercises and stretching.

Why am I telling you this?

Because although I always have the best intentions to workout out every other day, sometimes it just doesn’t happen.

My body was so beaten up after my Powerbag session that I needed more recovery time.  Rather than workout yesterday I just went through some mobility exercises and waited an extra day before I trained again.

Exercise is like nutrition, there is no single workout or diet that is suitable for everyone.

You must listen to your body. If you are full of energy and your body feels great then workout. If you are tired, or feel sore from your last workout then take an extra day off or do something light instead.

Exercise schedules are great as a guide but that is all they are, a guide.

Life sometimes just gets in the way!

Don’s stress over your workouts, do what you can, listen to your body and come back focused when you are ready.

This is the process that always wins in the long run. Listening to your body will avoid Over training, De-motivation and Injury.

You don’t want to be a Yo-Yo exerciser just like you don’t want to be a Yo-Yo dieter.

See How Often to Exercise for more information on this topic.

 

How Often to Exercise: 7 Factors that Effect Recovery

By Greg Brookes

Today’s post has been inspired by the following great email question that I received:

“Hey Greg!

I was just wondering about how often one can train?…I’m a 40 y/old postman who likes to keep fit! At the moment I’m doing bodyweight tabatas 3 times p/w and kbells ( snatches swings and clean and presses ) sometimes 2 or maybe even 3 times a week…each session lasts about 30 to 40 mins at most and i do change my workouts about every 7-8 weeks…is it too much?..I can’t run due to a torn Achilles back in the day!!”

Exercise is highly subjective. What is good for one person may not suit another. How one person recovers from exercise can vastly differ from person to person.

The amount of exercise you should do per week will depend on how quickly you recover from each workout.

how often to exercise
Image by estherase

7 Factors that Effect Exercise Recovery

# 1 – Age

As you get older things start to slow down. It will take you a lot longer to heal from an injury than it did when you were young.

Workouts cause micro-trauma to the muscle tissue and this needs time to repair. It’s all part of the Supercompensation cycle. So young people can usually get away with training more often than older folk.

# 2 – Genetics

We all have different quantities of muscle tissue and different proportions of muscle fibres too. Some people naturally have more Type II muscle fibres and are powerful and explosive athletes. Others have more Type I muscle fibres and are better suited to endurance events.

Based on your genetics some will find exercises easier and recover quicker and others will do the complete opposite.

# 3 – Nutrition

In order to recover from a workout you need to feed the body with the correct nutrition.  Ever noticed that after a heavy weight lifting workout your hunger increases?

The more you break your body down the more nutrients it requires to heal itself and return back to balance. Eat junk food and you will take longer to recover from exercise.

# 4 – Intensity

The harder you exercise the longer it takes for you to recover. For example if I perform a heavy set of Deadlifts I will feel beaten up for days. It will take me 2-3 days to fully recover. The same applies to interval training, I will only ever perform 2 interval workouts per week.

You could exercise everyday if the movements were easy and the resistance was light.

# 5 – Occupation

The more physical your daily job the more time you will need to recover. So if you spend all day on your feet you will need more time to recover than someone who sits down all day. So a builder will need more rest than a receptionist.

There is an argument here that being more physically active will help increase your recovery due to the pumping of the nutrients around the body. However, there is a big difference between walking around during the day and lifting and digging.

# 6 – Stress Levels

Never underestimate stress. Stress effects the whole body on a continuous basis and will prolong recovery.

Everyone is effected by emotional, physical, and mental stress. Many believe that exercise alleviates stress but what is actually happening is your mind is being taken away from your worries while your body is still subjected to stress.

For many highly stressed people hard exercise is NOT the answer. They would be better off performing Tai Chi, Meditation or Yoga to bring energy back into the body rather than spending it.

# 7 – Recovery Methods

There are certain additional recovery methods that are believed to speed up your healing process.

Taking cold showers or ice baths is believed to help flush the body of toxins and replenish the nutrients of the body. Soft tissue work like massages and foam rolling will help to increase blood flow and increase the quality of muscle tissue.

How Often to Exercise

Now that you have a better understanding as to what effects the recovery process you can look at your own workouts and see how much rest you need.

Remember that it is during recovery that you grow stronger so that you come back fitter than before, this process is known as the Supercompensation Cycle.

You are always far better to under-train than to over-train.

My advice is to start off with 3 workouts per week

No matter what your level begin with 3 sessions per week: Monday, Wednesday and Friday.

Work Hard during those sessions. Don’t socialise, don’t talk, focus and get on with the job in hand. Many people exercise more than 3 times per week because they don’t work hard enough in their 3 sessions.

If you find 3 hard sessions is too much then add an extra days rest: Monday, Thursday, Sunday, Tuesday etc.

If you find you can do a little more then add an easier 4 session:

  • Monday: Hard
  • Tuesday: Easy
  • Wednesday: Off
  • Thursday: Hard
  • Friday: Off
  • Saturday: Hard
  • Sunday: Off

Conclusion

So to answer the initial email question. As an active 40 year old Postman I would recommend no more than 4 sessions per week. I would increase the intensity of the workouts and reduce the length down to 20 minutes.

So the weekly schedule would look like this:

  • Monday: Kettlebells (Intense)
  • Tuesday: Bodyweight (Moderate)
  • Wednesday: Off
  • Thursday: Kettlebells (Intense)
  • Friday: Bodyweight (Moderate)
  • Sat / Sun: Off

We would also need to assess goals and change workouts accordingly. If the above schedule is too much then I would add an extra days rest after the intense workouts.

As I mentioned everyone is different so workout planning is always a case of seeing what works best for the individual.

Over to You

How often do you workout? Are you training too much?