Fitness challenge-gctid231971

[Tenkamenin]

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.

Nana Opare,

I am not familiar with Tai Chi or Yoga and their internal exercises. However, I just purchased a used copy of Dr. Stephen Chang's book "The Complete System of Self Healing" to see how the system differs from Capoeira or Dr. Fu-Kiau's work on self-healing.  The Capoeira studio near my house rents out space to Yoga group once a week.  One night, I did observe the Yoga group in action, and they seem to do a lot of the same stuff we do in Capoeira like the Back Bridge, Cocorinha squats, Hand Stands, etc. Are these not internal exercises? Are internal exercises about breathing and transferring energy from one side to another?

Is the reason that Qi Gong, Tai Chi, and Yoga are the best known internal exercises because Kmtyw practices like dancing, drumming, combat training have not been studied?

[Nataki]

Fantastic!

Tenkamenin;242850 wrote: Had a solid day, I ate a piece of fruit for breakfast and unfortunately skipped lunch (busy at work). For dinner I had brown rice with a vegetable stew and black beans.

In about 30 minutes I'm about to engage in some Capoeira conditioning. Now that I've dropped 15+ lbs over the last 3.5 wks I'm feeling nimble enough to get back with my Capoeira group (I miss the training). But before I join again, I want to get my conditioning up because my Capoeira group is no joke!

Tonight's workout plan

250 cocorinha squats

15 minutes of ginga and bencao

30 minutes of boxing on the bag

Sent from my iPhone using Abibitumi Kasa

Abibifahodie!

Nataki

[Nataki]

Wow, congratulations on the 15 lbs.

Tenkamenin;242850 wrote: Had a solid day, I ate a piece of fruit for breakfast and unfortunately skipped lunch (busy at work). For dinner I had brown rice with a vegetable stew and black beans.

In about 30 minutes I'm about to engage in some Capoeira conditioning. Now that I've dropped 15+ lbs over the last 3.5 wks I'm feeling nimble enough to get back with my Capoeira group (I miss the training). But before I join again, I want to get my conditioning up because my Capoeira group is no joke!

Tonight's workout plan

250 cocorinha squats

15 minutes of ginga and bencao

30 minutes of boxing on the bag

Sent from my iPhone using Abibitumi Kasa

Abibifahodie!

Nataki

[Nataki]

lol this post is awesome.

Tenkamenin;242852 wrote: It was nice until I had to do it. After 100 body squats my legs gave out. I then put on the gloves and gave my weakest effort on the punching bag. I was wobbling the whole time and my punches had no power.

Now my goal is to get to 250 body squats by next Friday.

Sent from my iPhone using Abibitumi Kasa

Abibifahodie!

Nataki

[Nataki]

Had a great workout today. 1.2 miles of power walking Plus an hour of HIIT Zumba.

Had a huge nutrient drink.

Super excited that tomorrow the four of us from the gym who have posted pictures with before are taking a belly dance class together tomorrow evening.

And before you say it @Obadele Kambon, this is not Indian belly dance. This is the Northern Kmtyw dance version before it was bastardized by aAmws and Indians.

Abibifahodie!

Nataki

[Nana]

https://foodforthesoul.opare.net/how-to-know-when-to-break-your-juice-fast/

How To Know When To Break Your Juice Fast

Nana Kwaku Opare, MD, MPH, CA

Last time I discussed many of the reasons people break their juice fast too soon and the goals of a fast. This time I'll share how you can tell when the time is right for ending your juice fast

Signs you are ready to start eating again are:

Hunger. I'm talking about true body hunger as opposed to the emotional craving you may have had when you started the fast and no doubt continued to have during the fast. Sometimes it is difficult to tell what is what. Get help and advise with this one.

The Breath, becomes sweet and clean. For most fasters the breath has been foul and offensive during the detoxification process.

The Tongue becomes clean. The majority of fasters experience a thick and greasy coating on their tongue during the fast. This disappears when the detoxification process is complete.

Body Temperature, returns to normal. For most it was low during the detoxification process.

Previously elevated Blood pressure and pulse returns to normal.

Previously elevated blood sugar returns to normal.

The Skin reactions and other reactions have resolved.

The Bad Taste in the mouth goes away.

Salivary Secretion becomes normal.

The Eyes become bright and eye sight improves.

The Excreta loses its odor.

The Urine becomes light, clear and almost white in color.

Circulation improves. Coolness of the extremities and blanching in the fingers resolves. Improved color in the nail beds going from pale to pink indicate the circulation has improved throughout the body.

Emotions. Feelings of lightness, well-being, peace, clarity of thought, optimism, cheer and contentment are signs the emotional detoxification has completed.

Spirit. Increased conscious union with God and ones ancestors is a sign the spiritual detoxification has occurred. Clarity of prayers and peacefulness in meditation is present. Dreams are more vivid and better remembered and are more enlightening as to guidance and purpose. That sense of purpose in life becomes more clear.

Mind. The thought processes are clear and faster. Ideas and inspiration are abundant. There is greater ability for understanding.

Not withstanding the most important and the ultimate sign that the fast is to be broken is the return of hunger; all the other indications are secondary. Sometimes the secondary signs are absent when hunger returns. When true body hunger returns it is time to eat.

Paying attention to these signs will help you make sure you get the most out of you fast.

[Ɔbenfo Ọbádélé]

200 x 3 leg lifts, 1000 skips on the jump rope, 50 x 3 rowing style back/bicep pulls, 10-10-10 bench presses, 10 x 4 bicep curls (full extension), 10 x 2 bicep curls (short extension), 100 x 2 inward bicep curls, 10 x 3 shoulder presses, 50 overhead tricep lifts, 10 x 3 reverse tricep lifts, 100 high crunches, 100 low crunches, 20 ab rolls, Capoeira x 3, all while wearing a sauna suit.

Sent from my Uhuru Note using Abibitumi Kasa mobile app

[Tenkamenin]

Legs have progressively gotten sorer after the 100 body squats a few days ago so yesterday, I swam for 45 minutes. I will probably swim again today and focus on calisthenics like push-ups and sit-ups until I recover this weekend.  For breakfast today I had a 24 0z watermelon, blueberry and mango smoothie.

[Nataki]

Wow that watermelon plus the Smoothie must have been incredibly cleansing.

Tenkamenin;243116 wrote: Legs have progressively gotten sorer after the 100 body squats a few days ago so yesterday, I swam for 45 minutes. I will probably swim again today and focus on calisthenics like push-ups and sit-ups until I recover this weekend.  For breakfast today I had a 24 0z watermelon, blueberry and mango smoothie.

Abibifahodie!

Nataki

[Nataki]

Had an amazing workout today doing North Kmtyw dance commonly known as belly dance. The love when I moved to DC I couldn't find any black people doing it and I never was interested in taking it with anyone else.
I went today with one of my gym/zumba classmates.
It was an all Black group, except the friend I brought who is El Salvadorian.

The class was amazing. And I was pleasantly surprised it was like riding a bicycle and I picked up on all the moves easily again.
   @KRS2,
If you ever come up to visit we've got to do this.

Also had salad and nutrient drinks and a fresh Brown coconut today





[/i]

Abibifahodie!

Nataki

[Mawiyah Kambon]

Glad you had a good workout.

Sent from my SM-G920P using Abibitumi Kasa mobile app

[Ɔbenfo Ọbádélé]

BestVeganChef;243176 wrote: Had an amazing workout today doing North Kmtyw dance commonly known as belly dance. The love when I moved to DC I couldn't find any black people doing it and I never was interested in taking it with anyone else.
I went today with one of my gym/zumba classmates
It was an all Black group, except the friend I brought

The class was amazing. And I was pleasantly surprised it was like riding a bicycle and I picked up on all the moves easily again.
  @KRS2,
If you ever come up to visit we've got to do this.

Also had salad and nutrient drinks and a fresh Brown coconut today





[/i]

Abibifahodie!

Nataki

BlackTastic workout! Just had Capoeira for 2 1/2 hours.

In the 180s with a vengeance!!!



Sent from my Uhuru Note using Abibitumi Kasa mobile app

[Tenkamenin]

My day today started pretty early. I got in the gym at 7 am and decided to swim for an hour. I'm now in the office finishing up some work and will head home to play with the kids. This morning I had a mango and banana for breakfast.  Right now I'm craving a lettuce wrap filled with black beans, onions, tomatoes, and avocados. I can't wait to make it when I get home!

[KRS2]

BestVeganChef;243176 wrote: Had an amazing workout today doing North Kmtyw dance commonly known as belly dance. The love when I moved to DC I couldn't find any black people doing it and I never was interested in taking it with anyone else.
I went today with one of my gym/zumba classmates.
It was an all Black group, except the friend I brought who is El Salvadorian.

The class was amazing. And I was pleasantly surprised it was like riding a bicycle and I picked up on all the moves easily again.
   @KRS2,
If you ever come up to visit we've got to do this.

Also had salad and nutrient drinks and a fresh Brown coconut today





[/i]

Abibifahodie!

Nataki

I'd love to try that class.

Abibifahodie

[Kala Kambon]

BestVeganChef;243176 wrote: Had an amazing workout today doing North Kmtyw dance commonly known as belly dance. The love when I moved to DC I couldn't find any black people doing it and I never was interested in taking it with anyone else.
I went today with one of my gym/zumba classmates.
It was an all Black group, except the friend I brought who is El Salvadorian.

The class was amazing. And I was pleasantly surprised it was like riding a bicycle and I picked up on all the moves easily again.
   @KRS2,
If you ever come up to visit we've got to do this.

Also had salad and nutrient drinks and a fresh Brown coconut today





[/i]

Abibifahodie!

Nataki

Blacktastic!
Where are you in the pic with Abibitumi Kasa & Let's Buy Black 365 in the background?

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