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Excercise
Persian German Heirlooms
This is a tribute to my mother in law Victoria, a true masterchef and my mother Helga, comfort food specialist. Included are all the recipes they prepared, some original recipes from professional chefs, my own creations/favorites, and several entries on knowledge I collected over the years about health/nutrition/medical conditions/home remedies. You will find answers to every common health issue browsing through my collection.
Ingredients
Steps
  1. subheading: Strength Training:
  2. Deadlifts
  3. Squads
  4. subheading: Rebounding:
  5. subheading: Rowing:
  6. subheading: Arthur Jones Super Slow Protocol:
  7. subheading: HIIT  High Intensity Interval Training:
  8. subheading: "Wim Hof Method"  BREATH WORK  +  COLD EXPOSURE:
  9. Nature gives us tools to alleviate suffering from depression, fear, anxiety, pain, even chronic pain.  The possibility to heal from the inside through non-ingestible approaches, such as  BREATH  WORK  or  COLD  EXPOSURE  can match some of the potency medication provides, or even has failed to provide.
  10. subheading: Breathing Excercise:
  11. GET  COMFORTABLE
  12. Recommended:  right after waking up or before a meal, since your stomach is still empty
  13. Sit in a meditation posture, whatever is most comfortable for you.
  14. Make sure you can expand your lungs freely without feeling any constriction.
  15. 30  POWER  BREATHS
  16. Imagine you are blowing up a balloon.
  17. Inhale through nose or mouth  -  exhale through mouth in short but powerful bursts.
  18. Keep a steady pace + use your midriff fully. Close eyes repeat around 30 times.
  19. Possible Symptoms:   light headedness, tingling sensation in the body.
  20. AFTER EXHALATION     The HOLD + RETENTION
  21. After the 30 rapid breath cycles:   once more draw breath in + fill lungs to max capacity without using any force.
  22. Then let the air out and hold for as long as you can without force.
  23. Hold the breath until you experience the gasp reflex.
  24. INHALE  TO FULL CAPACITY
  25. Feel your chest expanding.
  26. Once at full capacity, hold breath for around 10 seconds
  27. This completes ROUND  ONE
  28. The breathing exercise can be repeated 3 rounds per session.
  29. Warning: The breathing exercise has a profound effect and should be practiced in the way it is explained. Always do the breathing exercise in a safe environment (e.g. sitting on a couch/floor) and unforced. Never practice the exercises before or during diving, driving, swimming, taking a bath or in any other environment/place where, should you pass out, a serious injury could occur. Wim Hof breathing may cause tingling sensations and/or lightheadedness. If you’ve fainted, it means that you went to far. Take a step back next time.The cold is a powerful force. We strongly advise to gradually build up exposing yourself to the cold. Always train without force and listen to your body carefully. If it is not practiced responsible, there is a risk of hypothermia. Do not practice the method during pregnancy or when having epilepsy. Persons with cardiovascular health issues, or any other (serious) health conditions, should always consult a medical doctor before starting with the Wim Hof Method.
  30. subheading: Cold Exposure:
  31. Having completed the breathing exercise, take time to enjoy the sensation + recover.
  32. Allow for time to recover + once you feel good, you can start taking the cold shower.
  33. It will resemble meditation.
  34. The cold is a powerful force.
  35. Gradually build up exposing yourself to the cold.
  36. Always train without force + listen to your body carefully.
  37. If it is not practiced responsible, there is a risk of hypothermia.
  38. It is very important to try to relax as much as you can.
  39. Really be with the cold.
  40. Only then can your body process the signals + start thermo genesis.
  41. New to cold exposure: just end warm shower with 15 to 30 seconds cold water only.
  42. Begin with feet + follow with legs, stomach, shoulders, neck, back.
  43. Initial shock, shivering, hyperventilation is normal.
  44. Try to remain calm and breathe easily.
  45. Close your eyes and really try to embrace the cold.
  46. Don’t pour the cold water over the head if you are not accustomed to the cold exposure.
  47. If you feel: any strong physical discomfort, e.g. heavy shivering/numbness/pain, get your body warm again asap.
  48. Cold exposure works like weight lifting, you get stronger over time.
  49. Tiny muscles around veins contract, when they get into contact with cold.
  50. After some time (only 1 to 2 weeks according to Wim):  These muscles become stronger, making veins healthier, reducing the force the heart needs to pump blood through the body.
  51. Exposure to cold can be increased over time.
  52. Goal:  The cold will feel so comfortable, you can skip the warm shower entirely.
  53. Notice the feeling after: cold shower=amazingly invigorating    warm shower=sluggish
 

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