21 Days. Discovering and Stretching the Bounds of Human Potential. Copyright Phil Kaplan, 2017, All Rights Reserved Page 1

Size: px

Start display at page:

Russell Martin
5 years ago
Views:

21 Days Discovering and Stretching the Bounds of Human

2 Day 4 As we move through the program the progressions may be subtle, but over time they re significant. Today we ll progress from 9 minutes of exercise to 12. I realize if you re experienced with exercise this 3 minute increase seems almost as significant as the idea of a 9-minute routine, but you have to admit, you re feeling something. Whether it was the muscle tension of the slow pushups or the almost inexplicable feel good sensation the lumbar tap windmills bring, something shifted. Consider that we re not only adding 3 minutes to the routine, we re also creating complexity, not in a manner in which you become mentally confused, but in way in which we coax your muscles to work harder. We re going to incorporate some balance challenges that create entirely new neural connections in your brain and a radically different learning experience for your muscles. Both o the Principles today, on this learning day, are related to Balance. Principle #7 Balance is innate homeostasis is natural and automatic until unnatural movement, ingestion or habit creates maladaptation, the enemy of balance. The human body, despite shifts in environment, emotion, psychology, activity, and alertness, manages to maintain a near-sameness in biological state. This is true in relations to body temperature, blood sugar, blood oxygen, salt (sodium), calcium, heart rate, blood pressure, etc. Homeostasis requires a subconscious feedback mechanism where every shift away from balance is followed by an opposite or opposing shift to restore normalcy Ii.e. we become overheated, our pores open and we sweat. This type of feedback-based response occurs in a condition of health. When a hormonal, neurological, immune, or digestive process becomes corrupted, the body shifts out of a state of health and this disruption, when chronic or recurring, is evidence the body has moved away from innate renewal, restoration, and recovery. Restoring homeostasis through natural interventions prompts the renewal of health and well-being. If we begin to understand the amazing ability of the human body to maintain a state of homeostasis, a state where inbalances stimulate endogenous feedback mechanism that drive the internal systems to correct and restore, we come to understand that if health is, in fact, a state of balance, you have your own inborn healing system that runs on autopilot. Copyright Phil Kaplan, 2017, All Rights Reserved Page 2

3 It s only when we subject our bodies, minds, and spirits to unnatural stimuli that trauma or repetition can drive chronic (lasting) imbalances. The concept of Balance not only applies to the biochemical condition of the body, but also to the physical state we manifest. As you now understand, it is the positive stress stimulus of exercise (eustress) that drives betterment provided the body is able to adequately recover. This program is aimed fully at supplying the stress you need to improve with the recovery you need to see that improvement through. It s important, beginning today, that you re clear on the all-important equation. Addition on the stress side, even if it s eustress (good stress) requires a step or a series of steps to facilitate enhanced recovery. Today, with Principle #8, we drive that home and make it crystal clear. Principle #8 The balance between Stress Load and Recovery is the most important element of the perpetuation of health through physical intervention. At a macro level, considering the body s energy systems and cycles, an inability to adequately recover drives a perpetuation of unnatural stress interrupting performance, sleep, and function. At a cellular level, this same imbalance between stress and recovery can lead to DNA damage, cellular degradation, and reduced immune function. When an exercise program increases stress load beyond and individual s ability to recover (return to homeostasis) the imbalance drives entropy, reduced function, and an increased opportunity for pathogens and cellular mutations to create disease. The non-exercise additions you ve already experienced, including the mindset of the Morning Prayer and the calming property of the evening Gratitude Journaling are recovery tools. If you realize that emotional stress contributes massively to the Stress Load part of the equation, creating new calming brain programs (neural wiring) helps you move toward that vitally critical state of balance. Copyright Phil Kaplan, 2017, All Rights Reserved Page 3

IN SUMMARY DAY #4 EXERCISE Progress to the 12-minute Routine Continue the two (2) 1-minute bouts of Windmill taps throughout the day NUTRITION Work to personally improve upon

Be sure to hydrate frequently and consistently with spring water.

4 IN SUMMARY DAY #4 EXERCISE Progress to the 12-minute Routine Continue the two (2) 1-minute bouts of Windmill taps throughout the day NUTRITION Work to personally improve upon your own Supportive Eating with an added awareness of getting a quality protein and a source of protein-sparing energy in each meal. Avoid energy disruptors. Be sure to hydrate frequently and consistently with spring water. LIFESTYLE NOTES Laugh, Smile, Spend 10 minutes in Gratitude, Sleep at least 6 hours, optimally 8 On a daily basis, take a few moments with your eyes closed and connect with the creative Tension you summon up when you envision your W.I.S.H. with certainty. Copyright Phil Kaplan, 2017, All Rights Reserved Page 4

5 The 12 Minute Morning Routine 3 Super Deep Slow Breaths (Abdomen, Chest, Release) Mountain Pose 20 seconds, release, 20 seconds, release, 20 seconds, release One Leg (Tree Pose) and Anterior Reach Static Pose (20 seconds each movement each leg) 20 seconds Tree Pose, right foot grounded 20 seconds Anterior Reach, right foot grounded Return to Mountain Pose, 10 seconds 20 seconds Tree Pose, left foot grounded 20 seconds Anterior Reach, left foot grounded Return to Mountain Pose, then Relax Dynamic Flowing Movements (15 seconds each) Child s Pose (15 seconds) Upward Dog (15 seconds) Pushup position 6 inches suspended (15 seconds) Downward Dog (15 seconds) Pull (1 minute of muscles under tension) Push (1 minute muscles under tension) Windmills with lumbar taps Squat or Squat Jump, slow down, explosive up (30 seconds) 30 second pause Wood chops (30 seconds) 4 minutes 30 seconds of aerobic movement with two 15-second high intensity bursts Cool Down, 3 breaths Copyright Phil Kaplan, 2017, All Rights Reserved Page 5

21 Days. Discovering and Stretching the Bounds of Human Potential. Copyright Phil Kaplan, 2017, All Rights Reserved Page 1

21 Days. Discovering and Stretching the Bounds of Human Potential. Copyright Phil Kaplan, 2017, All Rights Reserved Page 1 21 Days Discovering and Stretching the Bounds of Human Potential Copyright Phil Kaplan, 2017, All Rights Reserved Page 1 Day 6 Yesterday we bridged into the less tangible of the six points by speaking