This coming Monday I will embark on a 12-week solution. This program will heighten my thinking, breathing, drinking, eating, exercise and sleep. The solution involves expansion from within in pursuit of optimal wellness throughout. During this time, I will engage life in a way that exceeds personal paradigm response. My 'why' is exceptional and my results will match without question. This post is not a good-bye to shared perspective, but a farewell to feeding negative thoughts. My greatest good, personally, and for those within my reach (physically & metaphysically) stems from inner-enlightenment. It is time to harvest purity and reap love while remaining steadfast in this world and its course. The ultimate success of our species will manifest from the awakening of the masses and the resulting consciousness globally.
I am that.
A recent study performed by the International Journal of Obesity concludes that high-intensity intermittent exercise (HIIE) allows for significant reductions in total body mass, fat mass, trunk fat and fasting insulin levels as compared to steady-state exercise (SSE).
The findings from this study are specific to cardiovascular activity, please keep in mind it is essential to maintain a strength and conditioning regimen designed to create balance in flexibility and lean tissue development. Based on my understanding as a C.H.E.K trained professional, I agree that interval training is the most efficient approach to optimizing your body composition while targeting your cardiovascular system.
Do you wish to sustain muscle while eliminating fat? If yes, please follow a relatively simple method of alternating between high-intensity and low-intensity effort. Your body will respond in kind when you nurture flow between the Sympathetic (high stress) and Parasympathetic (low stress) energy states within to your Autonomic Nervous System. It is crucial to appreciate what your body is telling you, so pay attention to your cues and adjust your actions accordingly. John Welch Fitness assumes you are responsible for your well-being. Please work up to your ability based on a conversation between you and your doctor.
Upon completion of your specific pre-exercise routine and functional warm-up, please consider the following 30-minute protocol as it relates to your sport of choice (running, biking, rowing, etcetera):
Perform activity at a moderate-intensity no more than 10 minutes or until you break a sweat
70% of ability--if you do not typically perspire, we need to teach your skin how to function properly.
Increase your effort to a high-intensity for 30 seconds
90% of ability or higher--be certain to maintain effort throughout timeframe without a loss of perceived intensity. You should be unable to speak during this phase. If you are able to speak, go faster!
Decrease your effort to a low-intensity for 90 seconds
50% of ability or lower--be conscious of your body, this is your time to recover and regain relative composure. You should be able to speak in the latter half of this phase. If you are unable to speak, lower your intensity the next 90 second interval.
Repeat 30/90 second split at high/low intensity ten times
20 minutes total to complete interval phase.
Perform activity at a low-intensity to be sure you obtain composure of breathing pattern
0-2 minutes--enjoy knowing you just made 1% improvement today!)
It is my honor to strength train endurance athletes and I appreciate the value you receive from your steady-state exercise. Running and cycling groups, for example, are great for socializing and we all must find what drives our passion to move in life. All I ask is for you to integrate high-intensity effort into your cardiovascular training at least once a week. Interval training will enable your Autonomic Nervous System to fluctuate in a rhythmic fashion and allow for optimal metabolic response.
NOTE: To be clear, I coach others to improve posture, flexibility, and strength in addition to leading a holistic lifestyle. Any advancement made in your endurance activity from our work together is secondary in nature to the primary goal of integrating your body's systems. Please contact a running or cycling coach (for example) should you wish to improve performance specific to your sport of choice.
W h a t I s A ‘ M e m e ’ ?
Meme (Wikipedia, pronounced /mi~m/ like theme) is a theoretical unit or element of cultural ideas, symbols or practices; such units or elements transmit from one mind to another through speech, gestures, rituals, or other imitable phenomena. The etymology of the term relates to the Greek word mimema for mimic. Memes act as cultural analogues to genes in that they self-replicate and respond to selective pressures.
H o w D o e s A M e m e I m p a c t Y o u r L i f e s t y l e ?
Based on my current understanding, a meme is the evolution of thought, much like a gene is the evolution of DNA (physical body). Genes pass from one generation to the next, say every 20-30 years. A meme, on the other hand, moves at a rapid pace with the ability to transcend from thought to belief in months, if not weeks.
Each of us absorb and process information on a daily basis. For example, you may have a chat with a co-worker, watch the news, read a book, receive advice from your doctor or listen to an advertisement on the radio. The number of ways we take in stimuli is virtually endless.
Basically, we structure a thought around an idea and this results in a belief. Your beliefs are your memes. In regard to lifestyle, your memes form the blueprints of your habits. The byproduct of your habits can be found in your current state of health.
W h a t I s A F a l s e M e m e ?
For starters, I live each day with the intention to discover that which is true and false with my memes. I am open to a new perspective and will quickly shift the construct of a meme when appropriate information is generated. Is this the case for you? Maybe.
A false meme is a belief one may have that, in truth, makes a negative contribution to their life. When you are living based on a meme that happens to be false, you are experiencing unconditioned unconsciousness. Meaning, you have no idea you are making a mistake.
The moment when it is discovered that a long held belief is false, you move into conditioned unconsciousness. Meaning, you now realize you are making a mistake.
I suggest you search out your false memes and discover a way to become an active player with your evolution of thought. Move into consciousness, be it first conditioned and in the end, unconditioned. Meaning, purposely start making healthier decisions in life until such choices are performed habitually.
W h a t I s T h e U p s h o t ?
First and foremost, accept responsibility for your current state of health. You are ultimately responsible for you. The journey to discover your key to health begins with your capacity to let go of certain societal norms.
Second, look around and begin asking questions. Why is our society so filled with sickness and disease? How is it 'the people' have gotten to the point where they are so dependent on pharmaceuticals? Do the mega-corporations in the commercial food industry care more about the food quality or is profit their driving force? When it comes to your health, the best question to ask is ‘why’.
Finally, start your journey. Actively participate in your existence and the condition of your wellness. Make choices independent of corporate influence. Become a member of the circle of life rather than a cog in the wheel of death.
Redefine your memes in pursuit of your dreams!
John Welch is a fundamental extremist in pursuit of optimal wellness for our species. If what you read feels uneasy deep within, you may want to ask yourself if your ego is attempting to block the truth from your consciousness.