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June 08, 2017

13.05.2018

June 08, 2017/ motion playground
June 08, 2017/ motion playground/ Comment

motion playground

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Motion Playground

Sportverein für Parkour, Calisthenics, Freerunning, Tricking, Akrobatik, Taekwondo, Funktional Fitness, Movement  und Kinderturnen in Weimar

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Do you get enough ? . I don’t know, do you? Isn’t it funny how everybody gets concerned about nutrient density when we start eating just plant foods? Most people that ask me these questions don’t even know how much they should consume of these nutrients. . Let’s name a few nutrient most people are really deficient in: 🥦 Fiber - here in Germany the average person consumes about 10g of fiber daily. Recommended are at least 30g. But I don’t trust this number, because studies showed, that our ancestors used to consume around a 100g of fiber a day! Where do we find fiber? In plants. Nowhere else ;) 🥦Iron - it’s the most spread deficiency around the world. The recommendations lay around 10-15 mg a day. Best choices to ramp up your iron intake are legumes, seeds, nuts and dark green vegetables. Don’t forget to eat something rich in vitamin c with it for absorption (or just eat enough vegetables and fruits, so you don’t need to worry) 🥦Potassium - 75% of woman and 90% of men in Germany don’t meet the recommended 4,7g of potassium a day. What are the best sources? Got you, it’s again green leavy vegetables, legumes and yes, bananas have potassium, too (but actually not that much) . Here’s the fact that nobody can deny: vegetables are the most concentrated source of minerals and fruits the most concentrated source of vitamins. If you’re looking for nutrients, that’s the way to go 😁 Nutritarians for the win 👍
Till the end... . How long do you plan on staying in your body? I guess there can be just one answer - till the end. Think about it: Are there other things you’re so dependent on? Most of the things you’ll probably be thinking about are easily replaceable, like a car, house, job and so on. Other things like thoughts and emotions can change in a blink of an eye. Even characters change. Friends come and go. Your body stays. . You have just this one body and it looks like there will be no way around this during our lifetimes. So take care of it. Your body will thank you. I’m by no means really buffed or special with my physique, but it could be worse 😜. I don’t care about protein, I just eat healthy plant foods, I don’t train to look good/like a bodybuilder, I just move because I like to. And I care because I have just this one body. What about you? . P.S. this low effort selfie will probably the last one. Have been working all day and had no time to make a video 😭 and my girlfriend is gonna punch me 🤪
“Raising the vibe with a tribe” or “You are not the same person you have been yesterday” . I used to be the quiet music nerd, who preferred to stay at home and play the piano all day long. I’ve been an introvert in the past and still am to this day. But nowadays I have no problem to stand in front of literally hundreds of people a week, every week, to give classes. How that fits together you ask? Let me tell you a story: . A man was walking into a circus which had elephants. Every elephant he saw had a way too small rope around one of his legs to keep him where he is. . The man was wondering. These elephants are so majestic and strong, they could easily just rip the rope apart and escape. So he asked, why wouldn't they run away? . He was told, that all the elephants get such a rope when they are really small. The young elephants try like crazy to get rid of it. But then it's still strong enough to hold them in place. . At some point the growing elephants just accept their fate and don't even try anymore to rip it apart. They got so used to the idea, that these small tiny ropes are an impossible obstacle to overcome, that they don't see the changes they made themselves. . I wouldn’t have noticed these ropes myself without the help of my amazing students and friends. Thank you so much for that! . Are there such ropes in your life? Have you noticed the changes in yourself?
Who is making your decisions? . Is it really your conscious self? So, after thinking it through, do you want the cake or not? ;) . Being authentic and knowing what I want and why I want it became a big part of my life. I used to do things because somebody else thought it’s the best for me, or even worse, just because it’s the way “things are done”. I haven’t put much thought into things like food choices and the resulting consequences in the past. Damn, I didn’t even think about how I want MY life to look like. I just followed instructions of unhappy people with good intentions and copied wishes of people I thought were happy. . Sadly I feel like all the institutional education I’ve gone through taught me just one thing - to not think for myself. But who is supposed to take care of me? . If you become the person someone else wants you to be, who are you going to satisfy? A fictional character? . I don’t care what you do as long as YOU know WHY you do it. Think for yourself. Be authentic. . P.S. cake was delicious, don’t regret it 😜
End of the month, end of the challenge, feels a little bit like birthday, so I’m punching out a candle ;) . Have you’re ever tried this? It was part of my former martial arts training and is a really nice exercise. Here’s what I like about it. You have to be fast. You need to control your body and switch really fast between tension and relaxation. If you don’t know how to relax you’ll be too slow. If you are to loose, you’ll end up punching the candle. The right way is just in between. . That’s a lesson I learned from this month too. There is a time to relax and a time when you have to hustle. Mastery of both brings good results and happiness :) . Thanks @nataliaczulak and @princewellart for being my accountability buddies 😁
Warming up... . Tomorrow is going to be the last day of the instagram challenge I started on the 1st of January (every damn day one post) - sorry for all of you that got bothered by all my nonsense ;) . But I’m happy I did it (almost). There’s is really a lot of things I got out of it e.g.: I realized once again that I like to share things, but it has to be something useful. Under the pressure of posting everyday I couldn’t deliver the value to you guys and girls I wanted to. I plan to change that in the future. I see this whole month as a warm up for greater things. So stay tuned ;)
What makes you feel like you can fly? . Acrobatics are nice and all, but what really gives me this feeling of weightlessness is when I immerse myself into music. I haven’t really been doing this for a longer time and didn’t even notice what I was missing. . I spent my whole weekend sitting at the piano at home improvising, harmonizing and listening to music - and it all started because I came across a YouTube video of Jacob Collier. Thanks to him I was inspired to go explore sounds to a new degree. He’s one of a kind. Go buy his album and listen to it. I promise it’ll give you the chills. I haven’t enjoyed listening to music like this for years! Thanks @jcolliermusic for making my weekend 😃
You could call this a “locomotive stretching exercise” (greetings @richtigerfranz);I call this just “having fun after the training” 😄 . I’m going to tell you something, the fitness industry doesn’t want you to know: There are 1001 ways to get mobile, strong and fit and almost everything you’ll do will work. You just have to do it long enough. . Here’s the catch: it doesn’t work forever. But if you start doing right now what you think is good will be fine for some time. Push ups? Great. Just do them 😉 . When you get to a sticking point and already have a routine, it’s easier to adjust. Just be curious and look for information, but (!) start your journey now. Explore yourself and make your own conclusions. Don’t be the guy who read all the forums about bodybuilding and is still a overweight couch potato 😋 . Doing is knowing.
Instead of post workout shakes I do pre-shower-presses... . Good thing I filmed this, ‘cause I just noticed that my form became terrible. I can blame this to some degree on a pulled hamstring (not being able do pike or straighten legs properly), but I feel like it’s laziness for the most part. The stronger I became in my shoulders the more I rely on them instead of core compression 😫 Especially the last one just hurts to look at 😝 . It’s really crazy how much work you can put into the basics - I love it 😊 . Long way to go 😉
Do you get enough ? . I don’t know, do you? Isn’t it funny how everybody gets concerned about nutrient density when we start eating just plant foods? Most people that ask me these questions don’t even know how much they should consume of these nutrients. . Let’s name a few nutrient most people are really deficient in: 🥦 Fiber - here in Germany the average person consumes about 10g of fiber daily. Recommended are at least 30g. But I don’t trust this number, because studies showed, that our ancestors used to consume around a 100g of fiber a day! Where do we find fiber? In plants. Nowhere else ;) 🥦Iron - it’s the most spread deficiency around the world. The recommendations lay around 10-15 mg a day. Best choices to ramp up your iron intake are legumes, seeds, nuts and dark green vegetables. Don’t forget to eat something rich in vitamin c with it for absorption (or just eat enough vegetables and fruits, so you don’t need to worry) 🥦Potassium - 75% of woman and 90% of men in Germany don’t meet the recommended 4,7g of potassium a day. What are the best sources? Got you, it’s again green leavy vegetables, legumes and yes, bananas have potassium, too (but actually not that much) . Here’s the fact that nobody can deny: vegetables are the most concentrated source of minerals and fruits the most concentrated source of vitamins. If you’re looking for nutrients, that’s the way to go 😁 Nutritarians for the win 👍
Human Flag - as promised. Kinda boring 😅 . I think that’s why I don’t train it. It may be a cool party trick, but standing backflips are way cooler😋 . Today I was really tired after teaching all day and couldn’t concentrate on the tumbling. I really wanted to film a longer backwards tumbling sequence for you, but I always got brain foggy after the first few moves. Probably not the best idea to force it today. But hey, I still got a lot out of it- by filming everything I found some mistakes in basic moves I thought were fine already. Always good to check again. . See you hopefully next time with some tumbling 😁
Do you live in the gym? You still have to integrate movement into your daily life. . I generally talk a lot about how integration and doing things in your daily life, instead of trying to undo bad daily habits in a workout a few times a week, is the way to go. . Nowadays I’m guilty of spending most of my time in different gyms, training myself and giving classes. But the statement about integration is still true for me. . After rethinking and revisiting my journals I came to the conclusion (once more), that I made the most progress, when I had a small thing going on for weeks every day. That’s how I got my side split, my press to handstand, finally some back flexibility, healthy shoulders and much more. . That’s why it’s something that stuck to me. I still have rings at home, parallettes and a pull up bar and this equipment isn’t just there for decoration purposes. I use them all the time. I squat everywhere and even do funny movements when I’m in town. . I just can’t sit still anymore. Can you?
Maintenance check. Backlever still ok. . I’m always surprised how easy it is to maintain certain skills. I haven’t trained the backlever forever and it’s still there. I’ve noticed that with other skills too, like the flag. I don’t train it at all, but it gets even better 😅(I’ll show you next time) . That’s why it’s so important to bite through the hard training and finally arrive at the goal. Its like a checkpoint in a video game. You don’t need to start from the beginning and that’s really rewarding. Hard things become easy. I like it. Keep going ;)
Why you should be a movement Pirate. . I always liked what pirates stand for (besides the murder thing😅). Freedom and adventures are the things that pop up in my mind, when I think about pirates. They took what they needed from one place and then continued on their journey to gather more. They didn’t just stay at one place. The endless ocean was their home and there were always new places and treasures to explore. . Don’t limit yourself, enjoy your freedom and move on, or to say it in the words of Bruce Lee: . “If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” . This journey will be your biggest treasure. Be a pirate ;) . ... and yeah, I’m into one piece 😁
When squatting gets too comfortable to not do it everywhere😃 . Just kidding 😜 Although I squat all the time and everywhere nowadays, it was actually really challenging to play like this - legs where in the way, no sustain pedal and a weird position for the fingers/arms... . Squatting is way better than sitting, but we don’t have to force it. Integration doesn’t mean to just do one new thing all the time instead of the old/bad thing. Don’t forget the “movement” part in this movement culture. . I’m still going to try other positions in the future😉 . Any wishes for pieces? I’m open for anything, classical, movie or game music, you name it 🙂
Mobility drills inspired by other disciplines . . I love mobility and loaded progressiv stretching, but I always felt that people aren’t just stiff because they miss the necessary strength in ending ranges of motion. They are often missing the ability to relax. You need a certain degree of relaxation to explore new ranges of motion which you can later strengthen. . That’s why I collected and came up with circular and waving patterns for a category I call “awavening” exercises. They are supposed to loosen you up and prepare you for your real mobility work. I’m showing two of them in this video. . The first exercise is inspired by the arm motions from wushu. It really loosens up the thoracic spine through rotation and gets the shoulders warm. And it’s fun to do ;) . I call the second exercise “knee pendulum” and got it from a ballet teacher. The exercise explores the internal and external rotation in your hip. Try to keep the knee in one line and let the foot follow. . “Awave” yourself :)
Till the end... . How long do you plan on staying in your body? I guess there can be just one answer - till the end. Think about it: Are there other things you’re so dependent on? Most of the things you’ll probably be thinking about are easily replaceable, like a car, house, job and so on. Other things like thoughts and emotions can change in a blink of an eye. Even characters change. Friends come and go. Your body stays. . You have just this one body and it looks like there will be no way around this during our lifetimes. So take care of it. Your body will thank you. I’m by no means really buffed or special with my physique, but it could be worse 😜. I don’t care about protein, I just eat healthy plant foods, I don’t train to look good/like a bodybuilder, I just move because I like to. And I care because I have just this one body. What about you? . P.S. this low effort selfie will probably the last one. Have been working all day and had no time to make a video 😭 and my girlfriend is gonna punch me 🤪
The never ending whitebelt story... . I love the basics. And there is so much room to improve - Always! . Just today I was lucky to have a session with an awesome acrobat from Poland. He could be one of these crazy YouTube people you see doing incredible stunts. Do you want to know how he started his session? Forward rolls, cartwheels and round offs... And not just to do them, but with the intention to make them perfect! . I was inspired by that. If you want to improve, train the basics! With the right amount of attention they will be challenging enough, even for a really advanced acrobat ;)
“Back and forth” or “the learning curve of acrobatics” . That’s how I experienced it with almost every move i learned so far: Quick Newbie gains - stall in progress - Throwback (and frustration😜)- Improvement . The progress of a skill was never linear... and man, I can tell you that it sucks 😤 Luckily I have a few moves under the belt now, so I’m familiar with the process and know, I just just have to get through the sticking points by continuing. . I think it is one of the most valuable lessons acrobatics taught me so far. We encounter this process of “2 steps forward, 1 step back” in many situations in life. Too often we just quit before we arrive at our desired destination. What holds us back isn’t the thing itself, but ourselves. How many people do you know who quit doing a thing they loved after an injury just because it would mean to take a step back? You’ll get through the sticking points. It always works. Just don’t give up, that’s the deal breaker. . What and where are your sticking points?
„Ups and Downs” or “what’s needed to be happy” . Do you have conditions for your happiness? If so, why? . Just as our bodies by default try to be healthy, shouldn’t happiness be the default option for our feelings? . Do you remember when you were 5 years old and life was just amazing? You were happy all the time. Someone had to take your happiness away to make you sad. Now we turn it around and expect somebody or something else to give us this happiness. That’s the wrong way around. Look inward not outward. It’s already there ;) . Even if we have to pull trough hard situations sometimes (like muscle ups 😬), most of the time it is our self induced negativity through our thought, that makes a situation stressful or bad. . If we change how we perceive situations, a challenge may become energizing and give us motivation instead of fear and stress; big changes could mean opportunities instead of loss. . „Yesterday is history, tomorrow is a mystery, but today is a gift. That’s why it’s called the present“ . I’m trying to get 10 consecutive muscle ups till end of January, haven’t trained them in a while. Wish me luck 😉
“Raising the vibe with a tribe” or “You are not the same person you have been yesterday” . I used to be the quiet music nerd, who preferred to stay at home and play the piano all day long. I’ve been an introvert in the past and still am to this day. But nowadays I have no problem to stand in front of literally hundreds of people a week, every week, to give classes. How that fits together you ask? Let me tell you a story: . A man was walking into a circus which had elephants. Every elephant he saw had a way too small rope around one of his legs to keep him where he is. . The man was wondering. These elephants are so majestic and strong, they could easily just rip the rope apart and escape. So he asked, why wouldn't they run away? . He was told, that all the elephants get such a rope when they are really small. The young elephants try like crazy to get rid of it. But then it's still strong enough to hold them in place. . At some point the growing elephants just accept their fate and don't even try anymore to rip it apart. They got so used to the idea, that these small tiny ropes are an impossible obstacle to overcome, that they don't see the changes they made themselves. . I wouldn’t have noticed these ropes myself without the help of my amazing students and friends. Thank you so much for that! . Are there such ropes in your life? Have you noticed the changes in yourself? Who is making your decisions? . Is it really your conscious self? So, after thinking it through, do you want the cake or not? ;) . Being authentic and knowing what I want and why I want it became a big part of my life. I used to do things because somebody else thought it’s the best for me, or even worse, just because it’s the way “things are done”. I haven’t put much thought into things like food choices and the resulting consequences in the past. Damn, I didn’t even think about how I want MY life to look like. I just followed instructions of unhappy people with good intentions and copied wishes of people I thought were happy. . Sadly I feel like all the institutional education I’ve gone through taught me just one thing - to not think for myself. But who is supposed to take care of me? . If you become the person someone else wants you to be, who are you going to satisfy? A fictional character? . I don’t care what you do as long as YOU know WHY you do it. Think for yourself. Be authentic. . P.S. cake was delicious, don’t regret it 😜
Haven’t done this in a while. I’m still somewhat uncomfortable with how it looks :D . Still have back problems, so I decided to just do some mobility work today. . There is always something you can do, even when you’re injured or sick. The worst thing one could do while being injured is to sit back and wait for everything to get better. If you want change to happen, you have to change first. . Remember, the body adapts to whatever you do (or don’t do). Don’t become good at sitting on the couch ;) . Never waste an injury ;)
That looks like garbage... . Here’s what’s frustrating: I see exactly that my right leg is doing nothing , my legs close when I’m on my back and my hips are dropping too low. But thinking and feeling isn’t the same. Just because I theoretically know what to change, my body won’t adapt immediately. Visualization may help, but in the end you need to practice - a lot. . There’s always the right advice at the right time. In the past I used to tell my students everything I knew about a move, till I realized, they weren’t able to use any of the advice. Same goes for myself - one thing at a time ;) . I twitched something in my back so I looked for things I could practice meanwhile and the Windmill seemed to work. Kinda... .

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