Saturday, February 13, 2010
Simple Ab Workout: Double KB Heavy-ish Swings for Sets
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Last night, paying particular attention to form, i think i found what's likely been 
obvious to many folks who focus on kettlebell swings:
These short heavier 10 sets of 10reps also made doing two sets of fifty swings with just one of those bells, double handed, a far nicer experience - by which i mean going to one bell let me focus far more on form than control + form simply because the sets are longer, and i can get into them more to compare and contrast what i was just doing in the heavier sets - if that makes sense.
If you give this protocol a try, let me know what you find.
For folks less familiar with kettlebells, they are an awesome tool for fitness - especially perhaps for folks not inclined towards heading to the gym. There are a bunch of posts sited below to help get an overview of KB's if you're interested.
Related Posts
obvious to many folks who focus on kettlebell swings:- swinging two bells is very different from swinging one in two hands or one, hand to hand - the stance is different, the feel is just different.
- getting bells that add up to a challenging weight can be well, challenging, physically and mentally
- Doing short intense sets (like 10) - really works the abs - especially in putting the bells down in a controlled way at the end of each set. now that's a surprise.
These short heavier 10 sets of 10reps also made doing two sets of fifty swings with just one of those bells, double handed, a far nicer experience - by which i mean going to one bell let me focus far more on form than control + form simply because the sets are longer, and i can get into them more to compare and contrast what i was just doing in the heavier sets - if that makes sense.
If you give this protocol a try, let me know what you find.
For folks less familiar with kettlebells, they are an awesome tool for fitness - especially perhaps for folks not inclined towards heading to the gym. There are a bunch of posts sited below to help get an overview of KB's if you're interested.
Related Posts
- pelvis power: getting more from swing, snatch, dead, squat - easy potent tweak
- perfect rep quest
- rannoch's 100's
- the Return of the Kettlebell series (top of post)
- interested in an intro to kb's? review of Enter the Kettlebell
PDF
Friday, February 12, 2010
(Why) Do we get Protective of our Pain?
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When i was at my worst with chronic back pain, i was, i think, pretty durn open to hearing about approaches that promised redress. Better than weeping if i picked up a sock and actually didn't hurt - the rarity induced the tears, knowing this would be fleeting; wishing it weren't.
So i've been surprised when i get chatting with folks, and as they hear
about what i do with respect to movement and health coaching, that they start to tell me about their various (often chronic) experiences with their own pain. After the usual "how's it going with your doctor" and "oh they're useless it's just drugs or surgery so i've seen [insert manual therapist here]."
If that's followed with "and how's that going for you?" the reply may vary. Sometimes it's - "oh i have this great therapist i see once a month or once a week and i feel great after those sessions"
And sometimes the follow up discussion is about, why do you think you need to keep going back? - just to explore what the beliefs are that have seemingly come to accept that this is their new fate: to be committed to perpetual treatment. Sometimes, they're open to other models.
An alternate reply is the constant seeker - i can relate - "oh well i try 'em all; i'm still looking for a better [insert therapist type here] i used to have a great one - i've heard [insert other therapy here] is good, so i'm thinking of trying that" Sometimes this leads to a discussion of what these therapies might have in common, such that the approach may be leaving the person wanting; that something might be getting overlooked in the focus on the site of pain rather than perhaps on interrelated movements. Maybe it's not the right model for the circumstances. I do wish someone had offered me that observation sooner than later.
I'm Happy with my Condition. But these two responses are as nothing to this other, rarer
response. The, well, i like the therapy i have now for X. I'm not better, and i don't get too much worse, but it's ok." A few times i have asked "but don't you want to get to a place where you don't need to see Y for X? where X is just better?"
Often the response to such a query is surprisingly protective. I can see the person pulling back almost physically towards that area of specialness, getting it as far away from me as they politely can. Their words in reply to my query are generally awkward and non-specific, indicating they'd just rather change the subject - at least with me, at that time and place.
I realize now, since learning more about motivational interviewing, that my attempt at engagement while feeling incredulous could be better framed as "that's great. sounds like that management of flareups, adapting your workspaces, is working for you. if you learned of an approach that would likely diminish X, rather than manage it, would you explore it?"
Other circumstances, though, are similar. Someone told me recently that they suffer from a particular condition. I'd just seen some research looking at this from an alternative cause perspective, and so asked this person recently if they were aware of it, and that the results seemed promising. The person couldn't have been more luke warm to learning more. And i'm thinking what's up? don't you WANT to get well?
The Value of The Condition. And then it finally hit me, well, maybe not. And then i thought, duh. Physical limitations can be convenient; they can help deal with fears. One person i know is in a constant state about getting back to the Fat Kid stage (he's now skeletal) and happens to have irritable bowel syndrome (IBS) - a recent development, and we're talking a fellow in his late 20's. The biggie that can't get handled with IBS? Fat. Another person i know has "bad knees" and travels a lot, overeating poor food, but is quite content with being overweight - reflecting that for "her age" she's in good shape, don't i think. And with the knees, well, can't really go to the gym now.
That's cheap psychologizing on my part, isn't it? And i don't mean it as a judgement of any of these folks; more a revelation for me (i'm a bit slow sometimes). We likely all have things we use as ways to legitimize choices or limits we put on ourselves that work for ourselves as an optimal strategy, based on the best of our understanding. And i mean that: we're busy people. We only have so many cycles on a day to focus on learning new stuff.
So let's say my cheap psychologizing is right and that IBS person has the best tool they can imagine for maintaining the thin physique they wish. Health is not their priority; not ever getting fat again is. IBS is working. They have the protection of a Condition to justify their very restricted and to me frighteningly low cal way of eating.
Likewise, when my back was killing me, i admit to using it not to go to Event X as i couldn't stay on my feet that long (so true) but did i want to explore alternatives? Hmm.
How Might Our Approach Change? What this dim insight into our attraction some of us have to our own pain may mean is a question mark in terms of better designing delivery of proactive health care/support for well being.
It's a sort of the site of the pain isn't the source of the pain necessarily. To trainers, i might ask, how often do we when taking a history ask about how things are at home? How stressed at work? About general happiness? Generally for me, my focus is on past injuries, surgeries, current training, supplements/medication. I'm a coach, after all, not a doctor, right? Other state checks have only come up if an athlete tells me they've been having a hard time sleeping. But what if i asked "are you happy, stressed, getting enough sleep" or related up front?
I don't have to have the answers if they tell me they're really depressed, actually. But at least that's a sign to say, maybe consider a coach that can help navigate that path, too?
These aren't answers that are complete; its just to highlight that perhaps the way we do health, well being, as only treating an illness is not so useful, especially when that illness may be valued and protected in a person's world.
Still a bit muzzy about the point of all this, but maybe there's a bit of an ah ha in here. let me know what you think. Tweet Follow @begin2dig
So i've been surprised when i get chatting with folks, and as they hear
about what i do with respect to movement and health coaching, that they start to tell me about their various (often chronic) experiences with their own pain. After the usual "how's it going with your doctor" and "oh they're useless it's just drugs or surgery so i've seen [insert manual therapist here]."If that's followed with "and how's that going for you?" the reply may vary. Sometimes it's - "oh i have this great therapist i see once a month or once a week and i feel great after those sessions"
And sometimes the follow up discussion is about, why do you think you need to keep going back? - just to explore what the beliefs are that have seemingly come to accept that this is their new fate: to be committed to perpetual treatment. Sometimes, they're open to other models.
An alternate reply is the constant seeker - i can relate - "oh well i try 'em all; i'm still looking for a better [insert therapist type here] i used to have a great one - i've heard [insert other therapy here] is good, so i'm thinking of trying that" Sometimes this leads to a discussion of what these therapies might have in common, such that the approach may be leaving the person wanting; that something might be getting overlooked in the focus on the site of pain rather than perhaps on interrelated movements. Maybe it's not the right model for the circumstances. I do wish someone had offered me that observation sooner than later.
I'm Happy with my Condition. But these two responses are as nothing to this other, rarer
response. The, well, i like the therapy i have now for X. I'm not better, and i don't get too much worse, but it's ok." A few times i have asked "but don't you want to get to a place where you don't need to see Y for X? where X is just better?"Often the response to such a query is surprisingly protective. I can see the person pulling back almost physically towards that area of specialness, getting it as far away from me as they politely can. Their words in reply to my query are generally awkward and non-specific, indicating they'd just rather change the subject - at least with me, at that time and place.
I realize now, since learning more about motivational interviewing, that my attempt at engagement while feeling incredulous could be better framed as "that's great. sounds like that management of flareups, adapting your workspaces, is working for you. if you learned of an approach that would likely diminish X, rather than manage it, would you explore it?"
Other circumstances, though, are similar. Someone told me recently that they suffer from a particular condition. I'd just seen some research looking at this from an alternative cause perspective, and so asked this person recently if they were aware of it, and that the results seemed promising. The person couldn't have been more luke warm to learning more. And i'm thinking what's up? don't you WANT to get well?
The Value of The Condition. And then it finally hit me, well, maybe not. And then i thought, duh. Physical limitations can be convenient; they can help deal with fears. One person i know is in a constant state about getting back to the Fat Kid stage (he's now skeletal) and happens to have irritable bowel syndrome (IBS) - a recent development, and we're talking a fellow in his late 20's. The biggie that can't get handled with IBS? Fat. Another person i know has "bad knees" and travels a lot, overeating poor food, but is quite content with being overweight - reflecting that for "her age" she's in good shape, don't i think. And with the knees, well, can't really go to the gym now.
That's cheap psychologizing on my part, isn't it? And i don't mean it as a judgement of any of these folks; more a revelation for me (i'm a bit slow sometimes). We likely all have things we use as ways to legitimize choices or limits we put on ourselves that work for ourselves as an optimal strategy, based on the best of our understanding. And i mean that: we're busy people. We only have so many cycles on a day to focus on learning new stuff.
So let's say my cheap psychologizing is right and that IBS person has the best tool they can imagine for maintaining the thin physique they wish. Health is not their priority; not ever getting fat again is. IBS is working. They have the protection of a Condition to justify their very restricted and to me frighteningly low cal way of eating.
Likewise, when my back was killing me, i admit to using it not to go to Event X as i couldn't stay on my feet that long (so true) but did i want to explore alternatives? Hmm.
How Might Our Approach Change? What this dim insight into our attraction some of us have to our own pain may mean is a question mark in terms of better designing delivery of proactive health care/support for well being.
It's a sort of the site of the pain isn't the source of the pain necessarily. To trainers, i might ask, how often do we when taking a history ask about how things are at home? How stressed at work? About general happiness? Generally for me, my focus is on past injuries, surgeries, current training, supplements/medication. I'm a coach, after all, not a doctor, right? Other state checks have only come up if an athlete tells me they've been having a hard time sleeping. But what if i asked "are you happy, stressed, getting enough sleep" or related up front?
I don't have to have the answers if they tell me they're really depressed, actually. But at least that's a sign to say, maybe consider a coach that can help navigate that path, too?
These aren't answers that are complete; its just to highlight that perhaps the way we do health, well being, as only treating an illness is not so useful, especially when that illness may be valued and protected in a person's world.
Still a bit muzzy about the point of all this, but maybe there's a bit of an ah ha in here. let me know what you think. Tweet Follow @begin2dig
Thursday, February 11, 2010
Preview Gym Movement: Immediate Performance Improvement with Real Time, on the spot, Self Assessment Strategies
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Recently i've been looking at biometrics like heart rate variability as a marker of fatigue: to see if today is the right day for that heavy workout or not (scroll down in this post for more). I've been intrigued lately by work folks i trust have been trying to bring that kind of macro daily check to the more micro level: is this the right movement for you to be doing in this workout, right now.
The folks call the approach Gym Movement: Perpetual Progress, and it's key proponents are Adam T Glass and Mike T Nelson, while it's founder as i understand it is Frankie Fairies (no T middle initial).
The premise as i understand it so far is that we can readily test each move we may want to carry out in a workout to see if it, or a variant of it is more appropriate for where our nervous system is at right at that moment. The following is the intro video by Frankie Faires and Craig Keaton.
However you may find that demo vids of the approach in progress by Adam are more illustrative
There's even more by adam at his new site here. I'm definitely intrigued by how this approach may improve within-workout performance.
My current experience has been to use z-health mobility work to address performance weaknesses - when a lift doesn't feel right, or isn't performing right, use appropriate i-phase drills (usually it's i-phase stuff as sport specific mobility/opening work) and go at it again. Usually this produces a good response and immediate change.
What Gym Movement seems to be suggesting is that - and i interpolate here - while you might tune a movement, there may be a more optimal movement for you to do that day. This is where i'm currently unsure. And i suppose the response from anyone in this space - especially in z-health - would be to say, "just test it"
In other words, go ahead and tune the movement, then test myself using these assessments demo'd above in Gym Movement to see if even tuned, they're the optimal ones for me to make progress. These assessments will seem familiar to folks who have done z-health certs or the elite performance workshop. Indeed, i've asked how this is not a repackaging of z-health assessments; here's Master Trainer Mike T Nelson's reply. Faires, a level 4 Z-health instructor, notes in his reply to my query, that he brought these moves to the Z-Health community.
What may be particular about his approach is this location of test everything before you do it to find what's optimal in the moment. That's interesting, don't you think? Though again this does seem to resonate with the R-phase certification in Z-Health. So, the deeper question for me, is what happens when taking a suite of assessments to be combined - as they're presented in Z-Health in anywhere from a 3-6 day workshop/cert context - and factoring out just a couple of them into a self-assessment 40min DVD?
The last move is not always best. One thing watching some of the vids by adam is that ya might think oh well the second or third move will always have a better range of motion because you've been moving more. Not so. Try it for yourself. I definitely found yesterday that my second move of choice consistently tested poorer than the alternate - no matter where in the sequence it was. Relationship to arthrokinetic reflex perhaps?
I still have questions. For instance, i might test better with my toes turned out for a squat than in, but is that what i want? or do i want to get better at toes more neutral? Perhaps the answer is keep practicing the Z-health mobilty drills or FMS movements to enhance better dorsiflexion or whatever, but work with what's optimal that day and see how it improves - or not - over time. And if it doesn't improve, that ought no doubt to be a sign of something.
More To Come. So i have the DVD coming, and Frankie has kindly agreed to have a sit down with me after i've had a chance to digest it and chat here at b2d about it, but i wanted to alert you b2d readers to this seemingly extremely simple approach to get optimal. There's so much available on the web by these guys, i'm really intrigued to see what's left on the DVD. IT seems they're really motivated to let folks test the waters themselves. So that if you want the DVD great, but you can get going without it. That's pretty durn intriguing.
Personally, i'd check out the site, because there are even more free videos there - even if it looks like your typical health marketing site. alas - but push a little beyond that and you'll be happy to have done so.
Please let me know if you've been playing with this approach and what you think, and i'll be back with a deeper review here in the next month or so.
best
mc Tweet Follow @begin2dig
The folks call the approach Gym Movement: Perpetual Progress, and it's key proponents are Adam T Glass and Mike T Nelson, while it's founder as i understand it is Frankie Fairies (no T middle initial).
The premise as i understand it so far is that we can readily test each move we may want to carry out in a workout to see if it, or a variant of it is more appropriate for where our nervous system is at right at that moment. The following is the intro video by Frankie Faires and Craig Keaton.
However you may find that demo vids of the approach in progress by Adam are more illustrative
There's even more by adam at his new site here. I'm definitely intrigued by how this approach may improve within-workout performance.
My current experience has been to use z-health mobility work to address performance weaknesses - when a lift doesn't feel right, or isn't performing right, use appropriate i-phase drills (usually it's i-phase stuff as sport specific mobility/opening work) and go at it again. Usually this produces a good response and immediate change.
What Gym Movement seems to be suggesting is that - and i interpolate here - while you might tune a movement, there may be a more optimal movement for you to do that day. This is where i'm currently unsure. And i suppose the response from anyone in this space - especially in z-health - would be to say, "just test it"
In other words, go ahead and tune the movement, then test myself using these assessments demo'd above in Gym Movement to see if even tuned, they're the optimal ones for me to make progress. These assessments will seem familiar to folks who have done z-health certs or the elite performance workshop. Indeed, i've asked how this is not a repackaging of z-health assessments; here's Master Trainer Mike T Nelson's reply. Faires, a level 4 Z-health instructor, notes in his reply to my query, that he brought these moves to the Z-Health community.
What may be particular about his approach is this location of test everything before you do it to find what's optimal in the moment. That's interesting, don't you think? Though again this does seem to resonate with the R-phase certification in Z-Health. So, the deeper question for me, is what happens when taking a suite of assessments to be combined - as they're presented in Z-Health in anywhere from a 3-6 day workshop/cert context - and factoring out just a couple of them into a self-assessment 40min DVD?
The last move is not always best. One thing watching some of the vids by adam is that ya might think oh well the second or third move will always have a better range of motion because you've been moving more. Not so. Try it for yourself. I definitely found yesterday that my second move of choice consistently tested poorer than the alternate - no matter where in the sequence it was. Relationship to arthrokinetic reflex perhaps?
I still have questions. For instance, i might test better with my toes turned out for a squat than in, but is that what i want? or do i want to get better at toes more neutral? Perhaps the answer is keep practicing the Z-health mobilty drills or FMS movements to enhance better dorsiflexion or whatever, but work with what's optimal that day and see how it improves - or not - over time. And if it doesn't improve, that ought no doubt to be a sign of something.
More To Come. So i have the DVD coming, and Frankie has kindly agreed to have a sit down with me after i've had a chance to digest it and chat here at b2d about it, but i wanted to alert you b2d readers to this seemingly extremely simple approach to get optimal. There's so much available on the web by these guys, i'm really intrigued to see what's left on the DVD. IT seems they're really motivated to let folks test the waters themselves. So that if you want the DVD great, but you can get going without it. That's pretty durn intriguing.
Personally, i'd check out the site, because there are even more free videos there - even if it looks like your typical health marketing site. alas - but push a little beyond that and you'll be happy to have done so.
Please let me know if you've been playing with this approach and what you think, and i'll be back with a deeper review here in the next month or so.
best
mc Tweet Follow @begin2dig
Wednesday, February 10, 2010
Heart Rate Variability: Depression Monitor for Work?
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Following up on the use of heart rate monitors for recovery/fatigue detection, and at the 
horrid role of stress as what can be a chronic factor in mortality, we may be able to use heart rate variability (HRV) to help detect and so address depression - another stressor. A 2009 study has shown promising results in terms of using HRV to detect if someone is still suffering from the effects of depression. The study looked at folks who were returning to work after being off for depression, and having been cleared to come back to work. Here's the abstract:
As the conclusion of the abstract suggests, this approach could be a very cool, easy way to tune work/practices and to check how someone is doing on return to work. I'm thinking personal iphone ap hooked up to HRV measuring sensor for personal monitoring, too. One could potentially self check not only workout fatigue but work fatigue, too.
citation:
Takada, M., Ebara, T., & Kamijima, M. (2009). Heart rate variability assessment in Japanese workers recovered from depressive disorders resulting from job stress: measurements in the workplace International Archives of Occupational and Environmental Health DOI: 10.1007/s00420-009-0499-1
Related:
Following up on the use of heart rate monitors for recovery/fatigue detection, and at the horrid role of stress as what can be a chronic factor in mortality, we may be able to use heart rate variability (HRV) to help detect and so address depression - another stressor. A 2009 study has shown promising results in terms of using HRV to detect if someone is still suffering from the effects of depression. The study looked at folks who were returning to work after being off for depression, and having been cleared to come back to work. Here's the abstract:The paper details the simple set up for HRV monitoring and questionnaire to correlate subjective survey responses about depression and this objective factors.
PURPOSE: The purpose of this study is to clarify workers' autonomic nerve balance after long-term sick leave due to depressive disorders resulting from job stress compared with healthy workers. METHODS: The participants were 28 Japanese male workers recovered from depressive disorders and 75 healthy male workers. For each participant, the lifestyle and the fatigue within 1 month were assessed by a checklist. Heart rate variability (HRV) was measured at the workplace by acceleration plethysmography (APG). HRV was assessed by the coefficient of variation of rate intervals (CV), the spectral components in the high- and low-frequency areas represented by the normalized HF and LF (nHF and nLF), and the ratio of LF to HF components (LF/HF). RESULTS: There was no significant difference in individual lifestyle and fatigue symptoms between the recovered and the healthy workers. The former workers showed significantly lower CV, higher nLF and log(10)LF/HF, and lower nHF that represent the predominance of sympathetic activity in comparison with the healthy workers. Moreover, the recovered workers who discontinued medications indicated significantly higher nLF and log(10)LF/HF, and lower nHF compared to the recovered workers who continued their medications. CONCLUSIONS: Recovered workers in the workplace tended to show the depressive HRV feature that is the dominant sympathetic activity compared with the healthy workers. They might still be showing job stress that was not detected by the checklist. HRV analyses by APG in addition to questionnaire has the potential to become an effective approach for assessing workers' job stress to prevent repeated absences.
As the conclusion of the abstract suggests, this approach could be a very cool, easy way to tune work/practices and to check how someone is doing on return to work. I'm thinking personal iphone ap hooked up to HRV measuring sensor for personal monitoring, too. One could potentially self check not only workout fatigue but work fatigue, too.
citation:
Takada, M., Ebara, T., & Kamijima, M. (2009). Heart rate variability assessment in Japanese workers recovered from depressive disorders resulting from job stress: measurements in the workplace International Archives of Occupational and Environmental Health DOI: 10.1007/s00420-009-0499-1
Related:
- should i do this next set: self-fatigue testing
- sports training on the other side of the weight room: somatosensory work.
Tuesday, February 9, 2010
Stress: It's So Physical - a physical response helps - the sooner the better
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We are so physical. Even our emotions have chemical physical effects. i did a post awhile ago about the physchem of stress and how doing physical things to knock off the fight or flight chemicals that are better know as a stress response. These responses are appropriate to deal with immanent threat/stress, like nervousness about a meeting; fear of giving a talk; anger at an exchange. Some simple physical responses from walking to breathing can be all we need to get back to normal. These simple, practical physical approaches let us clear out these chemicals as soon as possible so that we don't end up pretty literally stewing in our own hormonally triggered juices.
There's a super book called Why Zebras Don't Get Ulcers that looks further at stress in terms of what happens when it doesn't get cleared out; when it builds over time - in other words what happens physiologically when we live in a physiologically stressed space.
The consequences, according to Sapolsky, are grim. Here's why. When that hormonal cascade turns on as a stress/threat response, some critical systems are turned off. Energy that goes into bone building, growth, the immune system, digestion, all gets shut down.
Sapolsky points out that this is totally appropriate for the short term shut down of a few minutes to a few hours these responses are designed to support to "get away from the lion." The problem with ongoing stress is that these systems STAY shut down or compromised for far longer periods. And that leads to disease and earlier mortality.
Sapolsky's work shows that there are particular strategies - modelled in the animal kingdom - that demonstrate the consequences of stress, and the effective, consistent, cross mamal species activities that demonstate reducing stress - and not getting ulcers.
To get a flavour of Sapolsky's amazing work, there are at least two audiobook lectures at iTunes
U on the work from Zebras on stress. The first is Why Zebras Don't Get Ulcers; the second is Stress and Coping: What Baboons can Teach Us. These are both free, and part of Stanford's Healthy Living Series at iTunes U. The take aways from Baboons are perhaps no surprise, but that they are so well underlined with both observation and physiology is well worth exploring.
In future posts, we'll be looking at strategies related to identifying fatiuge, too, to help optimize our own human performance for well being.
Related Posts:
Tweet Follow @begin2dig
There's a super book called Why Zebras Don't Get Ulcers that looks further at stress in terms of what happens when it doesn't get cleared out; when it builds over time - in other words what happens physiologically when we live in a physiologically stressed space.The consequences, according to Sapolsky, are grim. Here's why. When that hormonal cascade turns on as a stress/threat response, some critical systems are turned off. Energy that goes into bone building, growth, the immune system, digestion, all gets shut down.
Sapolsky points out that this is totally appropriate for the short term shut down of a few minutes to a few hours these responses are designed to support to "get away from the lion." The problem with ongoing stress is that these systems STAY shut down or compromised for far longer periods. And that leads to disease and earlier mortality.
Sapolsky's work shows that there are particular strategies - modelled in the animal kingdom - that demonstrate the consequences of stress, and the effective, consistent, cross mamal species activities that demonstate reducing stress - and not getting ulcers.
To get a flavour of Sapolsky's amazing work, there are at least two audiobook lectures at iTunes
U on the work from Zebras on stress. The first is Why Zebras Don't Get Ulcers; the second is Stress and Coping: What Baboons can Teach Us. These are both free, and part of Stanford's Healthy Living Series at iTunes U. The take aways from Baboons are perhaps no surprise, but that they are so well underlined with both observation and physiology is well worth exploring.In future posts, we'll be looking at strategies related to identifying fatiuge, too, to help optimize our own human performance for well being.
Related Posts:
- Heart rate monitors for Progress and Recovery
- Getting Rid of Crap Around Goals
- Beats: the automatic way to meditate
- Five months on from using the Sedona Method
- Z-Health - dynamic joint mobility - help process stress
- Top Ten Tips to Destress (at geekfit)
Tweet Follow @begin2dig
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