Rami's Blog

Like the Yin-Yang, Eastern Martial Arts and Western medicine are two halves of a whole. My mission is to preserve the ancient mind-body tools and pass them on to you.

 

Mind-Body Workout #2: Stretch and Strengthen your Core

It's time for another mind-body vlog workout routine! This month, we're going to focus on the core, which we'll narrow down to our abdominals, lower back, and inner pelvic girdle muscles.

The core of our body is the true seat of our health and strength. In martial arts, all power is transferred through the core into our punches and kicks. The core structures also protect our vulnerable internal organs from damage.

This workout routine will not only work your core muscles and increase strength, it will also stabilize your lower back and massage your internal organs. Here your go!

Mind-Body Workout #2: Stretch and Strengthen your Core

Do these exercises five days a week (weekends off).

Chair Twists: 1 set
     Hold each side for 2-3 minutes. Keep your shoulders even and relaxed. Don't turn your hips!

Groin Stretch: 1 set
     Hold this stretch for a good 4-6 minutes. There are a lot of tense muscles in the pelvic floor.6

Sit-ups: 3 sets (I don't have a video for these yet, but it's pretty straight forward)
     Go slowly, with 2 minutes of rest in between each set.
     1-15 reps is beginner, 16-30 reps is intermediate, 31-50 reps is advanced.

Buddhist and Taoist Breath: 4 sets with 30 seconds of rest in between
     First two sets: Buddhist breathing for 1 minute.
     Second two sets: Taoist breathing for 1 minute.

These last two exercises should be done while you continue to do the Empty and Full Moon motions. If you can't coordinate that much mind-body motion yet, just focus on your breathing in and out.

Grind: 6 sets of slow, controlled motion. 
     Alternate: one set rotate left, one set rotate right.
     First two sets: smaller circles.
     Second two sets: medium circles.
     Last two sets: big circles.

Push the Tablets: 3 sets, 30 seconds each
     This is a great rotational exercise. Use a chair is you want. Put your mind in your core!

Few! That's a pretty intense workout. A lot of these moves come from Tai Chi. If you want to explore more Tai Chi movement and theory on your own, check out my DVD, Sunrise Tai Chi, which is currently on sale at amazon for less than $10.

Good luck!

Unsolved Pain in Lower Back and Legs

Recently, a reader asked me about treating Sacroiliac joint problems.

I know what you're thinking: "Sacroiliac joint? What the heck is that?"

The sacroiliac joint is where your spine meets and connects with your hips. Specifically, the sacrum bone (the second to last bone in your spine, going down) connects to the ilium (think of them like the "wings") on either side of your hips. This joint is composed to many short, strong ligaments. All of  the muscles in your lower trunk and hips help move this joint. 

Sacroiliac joint issues usually occur in women over 30 years old. SI joint issues are often mistaken for lower back injuries, or sciatica, because the pain is very similar.

The SI joint is extremely important for overall health and mobility. It is at the crossroads of our two greatest bases of movement: our spine and our hips.

Below, I've posted an abridged version of the routine that I gave to the reader, specifically designed to relieve SI joint issues. If you are experiencing similar unsolved back pain or leg pain, give these exercises a try.

Step 1 and 2: Lots of excess weight and long periods of sitting down can put too much stress on the SI joint, so before you begin to stretch it out, you need to make sure you are at a healthy weight and are remembering to take breaks during desk work and long drives to get up, stand, walk, and stretch.

Step 3: Do the following mind-body exercises:

All these stretches should be done at 40-60% effort. Also, supplementing this routine with some standing or moving meditations from my Sunrise and Sunset Tai Chi forms would add a lot.

I have linked to the exercises that I have blog videos for, and will update with more links as we release more of them. All of these exercises are in my books.

You could also buy my Lower Back Course on Udemy.com, which comes with all of these exercises, meditations, and more. Choose what option is best for you!

P.S. If you have bought any of my books or DVDs, please consider writing an honest review about it on the website you bought it from. I can't tell you how much your feedback matters both to me, and to other people considering my mind body practices.

Thanks!

Breast Cancer Awareness Blogroll

October is breast cancer awareness month, and that means that a lot of pink is going to hit the shelves of stores, the socks of professional athletes, and more.

This kind of awareness is a good thing. When we pervade pop culture with reminders of breast cancer, it helps us understand the lives of those people who suffer from it, and how this disease is part of every day of their lives.

However, seeing pink is not the most important thing you can do for these breast cancer fighters. If you really want to help spread awareness of this terrible disease, you should listen to the people suffering from it, and take their experiences to heart. We all know what cancer is, but most of us do not know what it is like to live with it.

So, for you readers who want to know more, and those of you currently fighting breast cancer, here are 10 Breast Cancer Blogs (in no particular order) that can help you on your journey:

  • Living Beyond Breast Cancer - This is the website for a non-profit located based outside of Philadelphia (LBBC) committed to providing breast cancer fighters and their loved ones with reliable information and the writings of a team of bloggers.
  • Nancy's Point - Nancy Stordahl is an author, writer, and teacher who lost her mother to breast cancer, and was later diagnosed with it herself. Her blog is the best way to read her experience, but she has also contributed to a number of other websites and organizations. 
  • Darn Good Lemonade - Breast cancer fighter and professed "dog mom" Mandi writes about her experience making lemonade from the lemons life gave her.
  • Lisa Bonchek Adams - On her blog, Adams writes not only about living with metastatic breast cancer, but also about dealing with the grief of loss, as well as her experience raising a son with congenital abnormalities.
  • Dancing with Cancer - One of the longest stories about breast cancer surviving on the internet. Author, Jill, writes about breast cancer awareness, her original diagnosis in 1999, and the return and spread of her cancer in 2002.
  • Chemobrain...In The Fog - Ann Marie's blog is particularly relevant to people who have undergone chemotherapy and are experiencing abnormal side-effects. Ann tells the story of her life after being forced to give up her accounting job due to cognitive issues from the chemo, and her pursuit of volunteer opportunities after that.
  • IHATEBREASTCANCER - Katherine O'Brien, a B2B magazine editor, writes about her experience (and her mother's experience) with breast cancer. Her answer to the age-old health blogger question "Why are you doing this?" is a simple and resounding "Because I am here."
  • The Accidental Amazon - Kathi brings a much needed snark to the post-breast cancer life, and writes about being an "symmetry-challenged" artist, moving through life with a prosthesis and some long-term side-effects.
  • But Doctor... I Hate Pink! - Ann Silberman writes honestly about life with terminal cancer on this blog, and there just so happens to be a video about her and her family that you should go watch.
  • The Battle We Didn't Choose - I know I said these blogs weren't in a particular order, but I did save this blog for last for a reason. On this blog, Angelo Merendino chronicled his wife Jennifer's battle with breast cancer, a battle for him as well, which ended December 22, 2011, when Jennifer passed. Angelo's beautiful photography is truly stunning, and is a perfect example of the impact one person can have on raising awareness.

That's it! I hope everyone has a wonderful October!

How to Commit to a Workout Routine

A body in motion tends to stay in motion. That couldn't be more true for our bodies! Regular exercise has been proven to maintain mobility and flexibility as you age. But, that old law of physics is also useful for talking about our ability to get things done: If you work hard all day, you are more likely to really tackle the next project you set for yourself, rather than give up.

Think about it this way: we have two mind-body states, excited/working hard, and calm/not working. Once you are in one, it is easy to stay in it. Switching between the two is hard.

Those of you who do Tai Chi or exercise every morning know this already. How much easier is focusing on your job after doing your morning routine?

Well, it works both ways. If you are struggling with committing to the exercise, not the work, then use your busy days at the job as motivation for your workouts. Don't plan workouts on days you don't have much to do. You'll have a much harder time getting off the couch. It's much more difficult to be motivated by the threat of worse health years in the future than by your boss firing you tomorrow. You'll try very hard at work, if you value your job, and that effort will carry over into completing your workout after.

Then, your "days off" can really be all about relaxation.

Have a great weekend everybody!

Mind-Body Workout #1: Explosive Speed

We're trying something new here at the blog, because a lot of people have been asking for workouts to do when they can't meet me in person or want to try mixing it up after doing the routines in my books, dvds, and courses. So for you guys who like variety in your mind-body health and fitness routines, I'll be posting a short workout plan once a month based on the exercises I have posted on the blog.

Feel free to choose the workout that's perfect for you, and stick to it, or switch routines every month to keep your mind and body sharp.

This first routine is for the weekend warriors and athletes who want that extra edge in their field. It builds muscle and increases strength, all with the goal of honing your speed and reflexes. Do this routine four days a week, and make sure you get a good amount of sleep. If you want, you can augment this routine with a meditation exercise and some jogging on the off days to help you recuperate and build cardiovascular endurance.

Mind-Body Workout #1: Explosive Speed

Four days a week, do each of these five exercises:

Squats: 2 sets
   First set: 30 reps with legs a little wider than shoulder width apart.
   Second set: 30 reps with legs together (feet touching or less than 6in apart).

Weighted Forearm Rolls: 3 sets at a fast pace
   First set: 3 rolls (up and down).
   Second set: 5 rolls (up and down).
   Third set: 3 rolls (up and down).
   
Reaction Training with a Partner: 2 sets each, building speed gradually as you practice.
   First and Third sets: Your partner tries to touch you.
   Second and Fourth sets: You try to touch your partner.
   
Squeeze the Orange: 4 sets of 10 reps
   First set: arms in neutral position.
   Second set: arms straight out to the sides.
   Third set: arms held in front.
   Fourth set: arms straight up.
   
Pick up the Coins: 5 sets with 10 coins, alternate hands (as fast as possible!)

Finally, on every other off day, go for a jog for 20 minutes, and then do 3 minutes of Buddhist Breath, followed by 3 minutes of Taoist breath to build abdominal control and lung capacity.

Good luck!

Health and Fitness are About Perseverance

Countless posts and videos promising quick-fixes to health problems are circulating the internet these days, but as far as anyone can tell, Americans on the whole haven't become any healthier since the advent of Buzzfeed and Youtube fitness stars.

The reason for this is pretty simple: the road to real health and fitness is a long one, and you never really get to the end. A daily fitness regimen needs to be just that: daily.

Too many Americans fall into the trap of giving up, because there is no end in sight. Diets and exercise plans don't help people because they are seen as temporary. As soon as you stop a diet, you will stop seeing its benefits. As soon as you stop exercising, you will begin to gain weight and lose muscle.

Instead of committing to a temporary plan, make a lifestyle change. Instead of doing an hour of exercise a day for one month, and then quitting from exhaustion and scheduling issues, do twenty minutes of exercise daily. See if you can do it for a year. A year's worth of moderate exercise is worth far more than a month's worth of intense exercise, especially where overall health and longevity are concerned.

Commit to an achievable goal, given your career, study schedule, personal commitments, etc. Be smart about how much time you have and then set up a realistic regimen. This blog and my Youtube channel are great resource for finding exercises that you can do to reach your goals and maintain them.

When it comes to dieting, start by incorporating a vegetable into every meal. Just one. You don't have to get rid of all the sweets in your house. Going cold-turkey is a sure fire way to give-up. Instead, by getting one vegetable in at every meal, you will naturally be more full in between meals, and gradually begin to snack less, and opt for fewer servings of high-fat and high-carb foods.

Once you start feeling good, the healthy choices will be just as enticing as the unhealthy ones, if not more.