Fitness challenge-gctid231971

[KRS2]

Obadele Kambon;242325 wrote: Nothing but smoothies and juice today. Got the idea from @KRS2

Awesome. How'd it go? I'm on day two of The Optimum Fast! So far so good! Breakfast was a Pineapple Lemonade. Dinner was a Beet, Carrot, Celery, Apple Mix.
 

Abibifahodie

[Ɔbenfo Ọbádélé]

1000 skips on the jump rope (2 sets of 500), 10 x 3 bench presses, 10 x 3, 10 on the ab roller, 50 overhead tricep lifts, 100 inward chest presses, 10 x 3 shoulder presses, 100 crunches, 10 x 3 reverse tricep lifts, 50 hamstring lifts, 100 x 2 leg lifts, in a sauna suit + a smoothie fast for today

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[Nii Armah]

Obadele Kambon;242275 wrote: Kwɛ!
Nope, just training to defend myself, my family, my nation and my race.
Akwaaba! It's easy. Usually when I do it, it's in two sets of 500. Once you get past 300 str8, it's a done deal.
It's true. Most aren't interested in learning until they get robbed or attacked. :Kmt:

Yes oo. So I found there's another lady capoeira instructor. It's getting popular now

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[Ɔbenfo Ọbádélé]

Nii Armah;242485 wrote: Yes oo. So I found there's another lady capoeira instructor. It's getting popular now

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Saa? Ɛnneɛ, worehwehwɛ mu pa ara!

[Nana]

I'm very proud and pleased to observe our AK Asafo doin it.

The question I have is after the challenge how are we going to sustain our fitness?

I'm also concerned that the challenge has not embraced internal exercise only external.

Since we are at war we must be able to physically fight at any time. Warriors must train themselves for battle in all ways; physical, mental, emotional, spiritual. However that training must promote health first and battle readiness second. What good are we if we die after battle because we failed to maintain ourselves to live, unable to nation build and raise our youth?

Internal exercise is far more important for all except those in hand to hand combat. And for those on the killing fields, when in down time internal exercise is essential for healing and restoration.

Heres an excerpt form my book The Rule Book and User Guide For 'Health Living Available at www.opare.net/store

Rule 7
7. We Must Move Our Bodies Wisely, Individualized To Our Body Constitution

Just about everybody knows that you cannot be serious about your health if you do not exercise. But what kind of exercise and how much? If your goal is health and not qualifying for gladiator-type activities, then you exercise to feel good and to keep feeling good. Looking good will come as a byproduct of feeling good.
People often come to me to lose weight. I ask them why they are trying to lose weight. My belief is that if you have the right pattern of diet and exercise, you will naturally migrate to the proper weight for your body constitution.

There are two types of exercise, internal and external. What most Westerners call exercise is external exercise, which is meant to allow you to move and expend energy. Internal exercise is designed to cultivate the inner workings of the body. It is designed to cultivate and build qi, enhance respiration, digestion and elimination. It is designed to ensure the free and easy flow of energy through the body and to calm and center the mind.

Both external and internal exercise are important. If your internal function is good, then your ability to expend energy is good. If your internal body function is constrained or weakened, the ability to perform physical activities is diminished. Tai chi, qi gong and yoga are the best-known forms of internal exercise. Internal exercise should be taught in childhood and the practice continued daily throughout life, regardless of external exercise. The benefits of internal exercise are many and the risks are few. Because we must get around in the world and on occasion must physically defend ourselves, external exercise is also essential.

I place the goals of external exercise and its benefits as a) balance; b) flexibility and pliability of the joints and muscles; c) core strength and posture; d) endurance; e) overall strength.

Balance. Because we stand and walk erect, the first thing we must do is keep from falling over. Many young people take this for granted. The elderly often list fear of falling down as one of the primary reasons they avoid outdoor activities. This is with good reason. Hip and other fractures often lead to suffering and death in the elderly. Falling is a dangerous proposition for all ages. Falling and hitting your head on a hard surface is enough to kill you. This is why it is of crucial importance for all bicycle riders to wear a helmet, no matter how fast or slow they ride. Having good balance is key.

Flexibility. Because we do fall, it is important that our muscles and joints be flexible and pliable to absorb shock. Flexibility (and avoiding of reckless behavior and dangerous sports) is the key to remaining injury-free. It is also the key to remaining pain-free as you age.

Core Strength and Posture. Because we stand erect, core strength and posture are necessary to hold the body upright. Keeping the vertebra properly stacked upon each other is essential for the proper action of respiration and digestion. Integrity of the spinal musculature and abdominal musculature and its proper coordination and tone ensures this. Many doctors teach sit-ups as the key exercise. Properly done, sit-ups are a great way to strengthen and tone the abdominal wall muscles rectus abdominus*, but they do not effectively tone the obliques* and transversus abdominus*. Often ignored is the quadratus lumborum* as a posture-maintaining muscle*.  All of these muscles are part of the abdominal wall.Hatha yoga and Pilates are excellent for building core strength. This is why we offer instruction in both at our center in Atlanta.

Endurance. Those of us preoccupied with our appearance often overlook endurance. However, being fit has to do with not just looking good but being able to maintain physical output long enough to get done what you are doing or getting to where you need to go or to get away from danger. The most important defensive skill is running. No one can defeat you in a fight if they cannot catch you. There is always going to be someone stronger than you. They may have a gun or a knife. But they cannot defeat you if you run away. Raw speed is important for the first 100 yards or so. But after that it is endurance that counts. More battles are won because of the army’s ability to sustain their output than by how many pounds the soldiers can bench press.

Overall Strength. Speed does not mean that strength is unimportant. Having the ability to push away or pull up or lift your weight or that of your family member is a very important survival ability. Muscle strength also supports the joints and protects them from injury. Having good muscle mass and strength is important for doing everything else. However, if one focuses on balance, posture, flexibility and endurance, one will develop strength in the process. Weight training done intelligently is an excellent activity, however most people need only to do calisthenics and simple gymnastic movements such as pulls-ups, push-ups and squats, etc. More than that is only helpful if you are competing in an activity that requires speed and power. Soldiers need to be strong but not at the expense of the other aspects of fitness.

[Ɔbenfo Ọbádélé]

Back to the 180s. 1000 skips on the jump rope (2 sets of 500), 10-5-5 bench presses, 150 and 50 leg lifts, 50 hamstring lifts, 10 x 3 reverse tricep lifts, 10 x 3 shoulder presses, 20 ab rolls, 100 inward chest presses, 50 overhead tricep lifts, 20-10-10 bicep curls all in a sauna suit.

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[Kwadwo Tòkunbọ̀]

Obadele Kambon;242548 wrote:
Back to the 180s. 1000 skips on the jump rope (2 sets of 500), 10-5-5 bench presses, 150 and 50 leg lifts, 50 hamstring lifts, 10 x 3 reverse tricep lifts, 10 x 3 shoulder presses, 20 ab rolls, 100 inward chest presses, 50 overhead tricep lifts, 20-10-10 bicep curls all in a sauna suit.

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Woaye adeɛ!

______________________________________________

We must act as if we answer to, and only answer to, our Ancestors, our children, and the unborn.

Amilcar Cabral

[Ɔbenfo Ọbádélé]

Tai chi, qi gong and yoga are the best-known forms of internal exercise.

Best known by whom? Some of us know better=know Kmtyw rather than depending on eureurasian bastardization. I would put forth that it is deleterious to our psychological and emotional health to be dependent on eureurasian vomit rather than going directly to the Kmtyw source. If they didn't even keep images of Buddha Black, how much less are they going to preserve Kmtyw=Black teaching in the form it originated tailor-made for Kmtyw=Black people? No they will make Buddha look like them and make anything that comes across their path suit them. Meanwhile we sift through their vomit looking for Kmtyw spices rather than returning to the Kmtyw garden and learning the original Kmtyw recipes. I would vehemently advocate arts like Asako as infinitely better for the Kmtyw externally AND internally than eureurasian bile and vomit going under all manner of chinese names.

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[Ɔbenfo Ọbádélé]

kevlew;242549 wrote: Woaye adeɛ!

______________________________________________

We must act as if we answer to, and only answer to, our Ancestors, our children, and the unborn.

Amilcar Cabral

Meda wo ase

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[Kwadwo Tòkunbọ̀]

Obadele Kambon;242554 wrote: Meda wo ase

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Now that I am back time to ramp up the intensity a little..gotta add some more cardio. I drive by the basketball courts in my development and see the ballers out there. But knowing myself I would be out there thinking I am still a young cat.....but I think I have a game or two in me. Next week its on!

______________________________________________

We must act as if we answer to, and only answer to, our Ancestors, our children, and the unborn.

Amilcar Cabral

[Nana]

Obadele Kambon;242553 wrote: Best known by whom? Some of us know better=know Kmtyw rather than depending on eureurasian bastardization. I would put forth that it is deleterious to our psychological and emotional health to be dependent on eureurasian vomit rather than going directly to the Kmtyw source. If they didn't even keep images of Buddha Black, how much less are they going to preserve Kmtyw=Black teaching in the form it originated tailor-made for Kmtyw=Black people? No they will make Buddha look like them and make anything that comes across their path suit them. Meanwhile we sift through their vomit looking for Kmtyw spices rather than returning to the Kmtyw garden and learning the original Kmtyw recipes. I would vehemently advocate arts like Asako as infinitely better for the Kmtyw externally AND internally than eureurasian bile and vomit going under all manner of chinese names.

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Dang Bro. Sorry I didn't make better examples in my book. Didn't know I would strike a nerve.

I agree our arts are infinitely better for us than yurugu/eurasion derivations bastardizations thereof. But is no internal exercise at all better than something that is potentially without proper contextualization and dewhitenization deleterious to our Kmtyw right mind, yet certainly very beneficial to or physical health? Are there any circumstances where eureurasian bastardized forms should  be utilized by Kmtyw people?

My exposure being limited (especially 7 years ago when i wrote my book) I had not heard about Asako until reading your post. Do you recommend  a good source for information on the topic?

How about Kemetic Yoga which is the type of yoga I recommend for Kmtyw people? Does using the term yoga define it as eureurasian?

Please educate us on the internal exercise components of Capoeira.

Did I say something about buddhism? Sorry if did because I do not recommend buddism for Kmtyw people.

I agree whiolehartedly we should strive for original Kmtyw sources of knowledge.

Lacking proper instruction, or access and information in our original Kmtyw source information, should we avoid learning about and doing and benefiting form internal exercise because we want to avoid interaction with eureurasian sources?

 Can we take from them and excerpt what is useful in their derivation of our original source wisdom?

 Can we re-appropriate the benefits of their bastardization realizing it is such while seeking our original forms/arts?

There can be no argument that what is Kmtyw is best for Kmtyws.

However;

Should we always only speak in Kmtyw Language?

Should we always only eat original Kmtyw spice?

Should we always only wear original Kmtyw clothing?

Should we always only eat food from Kmt using only Kmtyw recipes?

On a personal note In the early 1980's I realized that allopathic medicine is a fraud (while in medical school) and I decided i wanted to learn
traditional Kmtyw healing arts. I was unable at that time to find any way to effectively learn our healing methods. ( I have since learned that one is usually chosen to be a healer in traditional Kmtyw cultures as apposed to electing to become one because one is interested in it for some reason. Correct me here if I'm wrong)

Instead I decided to study Traditional Chinese medicine realizing that the original source of TCM is Kmtyw. (the first doctor of Chines antiquity was Yuan Ti. Huang Ti was Kmtyw). There were several schools of TCM in my city at the time. I knew nobody who new anything about
Kmtyw healing arts. Chinese medicine is licensed in the united snakes (and Tanzania for that matter) and is thus legal and I reasoned that if I studied and practiced TCM, I could divert/defend against attack by yurugu medical allopathic racketeers by only practicing what was legal in the united snakes.

Since then I have been able to help thounited snakesnds of Afrkan people with that knowledge and have returned to Kmt bringing that knowledge with me to benefit our people here.

Tai chi Chuan was a part of that knowledge. (I wish I would have had the consciousness and opportunity to study Kmtyw Martial Art / internal exercise at that time) Should I abandon it now? Or can we somehow benefit from teaching that art from an Kmtyw warrior perspective?

[Tenkamenin]

Yesterday, I had a mango for breakfast, and I skipped lunch and drunk 66 fl oz of water. However, because I didn't eat lunch, I was too weak to workout when I got home. Last night for dinner, my mother in law made a bomb pot of vegetable stew which I will continue today with banku.

This morning the scale says I dropped a pound, but I need to get in the gym today. For breakfast, I'm too lazy to make a smoothie, so I will just eat my fruits whole, 1 mango, banana, apple and some kale.



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[KRS2]

NKO;242508 wrote: I'm very proud and pleased to observe our AK Asafo doin it.

The question I have is after the challenge how are we going to sustain our fitness?

I'm also concerned that the challenge has not embraced internal exercise only external.

Since we are at war we must be able to physically fight at any time. Warriors must train themselves for battle in all ways; physical, mental, emotional, spiritual. However that training must promote health first and battle readiness second. What good are we if we die after battle because we failed to maintain ourselves to live, unable to nation build and raise our youth?

Internal exercise is far more important for all except those in hand to hand combat. And for those on the killing fields, when in down time internal exercise is essential for healing and restoration.

Heres an excerpt form my book The Rule Book and User Guide For 'Health Living Available at www.opare.net/store

Rule 7
7. We Must Move Our Bodies Wisely, Individualized To Our Body Constitution

Just about everybody knows that you cannot be serious about your health if you do not exercise. But what kind of exercise and how much? If your goal is health and not qualifying for gladiator-type activities, then you exercise to feel good and to keep feeling good. Looking good will come as a byproduct of feeling good.
People often come to me to lose weight. I ask them why they are trying to lose weight. My belief is that if you have the right pattern of diet and exercise, you will naturally migrate to the proper weight for your body constitution.

There are two types of exercise, internal and external. What most Westerners call exercise is external exercise, which is meant to allow you to move and expend energy. Internal exercise is designed to cultivate the inner workings of the body. It is designed to cultivate and build qi, enhance respiration, digestion and elimination. It is designed to ensure the free and easy flow of energy through the body and to calm and center the mind.

Both external and internal exercise are important. If your internal function is good, then your ability to expend energy is good. If your internal body function is constrained or weakened, the ability to perform physical activities is diminished. Tai chi, qi gong and yoga are the best-known forms of internal exercise. Internal exercise should be taught in childhood and the practice continued daily throughout life, regardless of external exercise. The benefits of internal exercise are many and the risks are few. Because we must get around in the world and on occasion must physically defend ourselves, external exercise is also essential.

I place the goals of external exercise and its benefits as a) balance; b) flexibility and pliability of the joints and muscles; c) core strength and posture; d) endurance; e) overall strength.

Balance. Because we stand and walk erect, the first thing we must do is keep from falling over. Many young people take this for granted. The elderly often list fear of falling down as one of the primary reasons they avoid outdoor activities. This is with good reason. Hip and other fractures often lead to suffering and death in the elderly. Falling is a dangerous proposition for all ages. Falling and hitting your head on a hard surface is enough to kill you. This is why it is of crucial importance for all bicycle riders to wear a helmet, no matter how fast or slow they ride. Having good balance is key.

Flexibility. Because we do fall, it is important that our muscles and joints be flexible and pliable to absorb shock. Flexibility (and avoiding of reckless behavior and dangerous sports) is the key to remaining injury-free. It is also the key to remaining pain-free as you age.

Core Strength and Posture. Because we stand erect, core strength and posture are necessary to hold the body upright. Keeping the vertebra properly stacked upon each other is essential for the proper action of respiration and digestion. Integrity of the spinal musculature and abdominal musculature and its proper coordination and tone ensures this. Many doctors teach sit-ups as the key exercise. Properly done, sit-ups are a great way to strengthen and tone the abdominal wall muscles rectus abdominus*, but they do not effectively tone the obliques* and transversus abdominus*. Often ignored is the quadratus lumborum* as a posture-maintaining muscle*.  All of these muscles are part of the abdominal wall.Hatha yoga and Pilates are excellent for building core strength. This is why we offer instruction in both at our center in Atlanta.

Endurance. Those of us preoccupied with our appearance often overlook endurance. However, being fit has to do with not just looking good but being able to maintain physical output long enough to get done what you are doing or getting to where you need to go or to get away from danger. The most important defensive skill is running. No one can defeat you in a fight if they cannot catch you. There is always going to be someone stronger than you. They may have a gun or a knife. But they cannot defeat you if you run away. Raw speed is important for the first 100 yards or so. But after that it is endurance that counts. More battles are won because of the army's ability to sustain their output than by how many pounds the soldiers can bench press.

Overall Strength. Speed does not mean that strength is unimportant. Having the ability to push away or pull up or lift your weight or that of your family member is a very important survival ability. Muscle strength also supports the joints and protects them from injury. Having good muscle mass and strength is important for doing everything else. However, if one focuses on balance, posture, flexibility and endurance, one will develop strength in the process. Weight training done intelligently is an excellent activity, however most people need only to do calisthenics and simple gymnastic movements such as pulls-ups, push-ups and squats, etc. More than that is only helpful if you are competing in an activity that requires speed and power. Soldiers need to be strong but not at the expense of the other aspects of fitness.

My goal is to make lifestyle behavioral changes that will benefit both my internal and external 'selves'.  Generally I have no issue with external exercise discipline.  Food choices have been a struggle at times. I've made some drastic changes in the last year or so and will continue to do that.

Abibifahodie

[KRS2]

First day in the office while on fast. This is day #4. Don't ask about Day 3. LOL
I had a good workout this a.m.  I was surprised at the amount of energy I had.

Abibifahodie

[Ɔbenfo Ọbádélé]

Back in the 180s with a vengeance. Nearly 2 pounds in a day.
Capoeira 5 times by myself and with Kwaku. 1000 skips on the jump rope (2 sets of 500), 10-10-5 bench presses, 100 high crunches, 100 low crunches, 10 x 3 reverse tricep lifts, 100 leg lifts x 2, 50 hamstring lifts, 50 overhead tricep lifts, 10 x 2 butterfly shoulder lifts, 10 x 3 shoulder presses, 10 ab rolls, 10 x 4 bicep curls, 100 inward chest presses, all while wearing a sauna suit.

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