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Is one of your most valuable training assets being neglected?

Without a doubt there is an important connection between our sleep quality and our physical fitness goals.

Diet, motivation, timing, exercise, rest, and gear are the most common fitness subjects that we consider when plotting our goals. When expectations are not me, we’re most likely to blame one of these things.

Did you know, sleep plays a huge role in muscle recovery? Without adequate rest your body will fail to adapt to even the best training programs or nutritional plans. During nightly sleep cycles, growth hormones are produced and protein synthesis occurs. For active individuals this impacts your physical recovery, energy consumption, mental focus/alertness and overall readiness for tomorrow.


The Physical Benefits of Sleep:

  • The repairing of muscle and other tissues, and the replacement of aging/dead cells.
  • During REM sleep (Rapid Eye Movement) the body will heal and restore organs, bones, and tissue. Replenishing immune cells and circulate human growth hormone.
  • Sleep has a profound effect on overall muscle growth and physical/mental well being.
  • The body has less of a need for energy consumption when sufficiently rested.
  • During sleep the brain is recharges, increasing your alertness during your waking hours.


The Sleep Cycles:

The brain cycles through several stages during sleep, each lasting around around 90 minutes. The two different types of sleep are commonly classified as REM and non-REM sleep. Every sleep cycle will begin with 4 stages of non-REM sleep before reversing and REM will then conclude the rest period. Most people experience around five of these cycles each night.

Stage 1:The transition stage between asleep and awake, stage one non-REM sleep is the shortest period of sleep in the cycles.

Stage 2:The baseline of sleep. Non-REM sleep during stage 2 will account for the majority of your sleep time.

Stages 3 & 4:Non-REM sleep stages three and four are the deepest stages of sleep and the most restorativefor both the brain and body.

REM Sleep:The most active stage of sleep. Breathing, heart rate and brain activity rise during this stage.


Getting More of the Rest you Require:

Often it can feel challenging to get the great sleep you know you require. Sometimes, even when we are sleeping regularly the quality of the sleep may not be the best. Here are a few mindful ways to achieve better rest and reap the benefits associated.

  • Curb Oversleeping: Constant oversleeping may interrupt your body clock overtime, pushing you into a new cycle – that you can’t/won’t complete. This will make trying to fall asleep later increasingly hard on you.
  • Warm Bath and Daily Cool Down: A warm bath will soothe and relax the muscles you have been training while also putting you in a restful mindset. Lavender scents will ease anxiety and insomnia, increasing the onset of sleep.
  • Post-Workout Insomnia: After an evening workout try practicing a few calming yoga poses right before bed to counteract that intense, just-exercised energy. Simple meditation can help too, a few slow, deep-belly breaths have also been shown to help calm the body.
  • Watch What you Eat & Drink: Caffeine causes a hyperactive mind, leaving you restless far past bedtime. Caffeine is not the only slumber stealing villain though, here is a complete list of dietary items that affect your sleep.
  • Quaint Sleeping Environment: Keep your room reasonably cool (60-67 degrees). Temperature plays a large role in your ability to enter deeper stages of sleep. Regularly update your sleeping necessities, from crisp cool sheets to a supportive pillow. Consider a foam mattress, designed with open cell materials that increase breathability to help you stay cool. Innovative foam mattresses also have layers of support for increased body alignment.
  • Revisit Relaxing Routines: Adult brains crave routine just as much a child’s brain. Anything you can do habitually to cue your brain that it’s bedtime is beneficial — from reading a book, sipping some tea, a beauty routine, self-massage, meditation etc.
  • Distractions in the Bedroom: Limit mental stimulations too close to bedtime. Harsh lights sounds and various other distractions can leave your brain alert and awake while your body is left exhausted.
Posted in Health and Wellness, Life Strategy, Newsletter

The Master key Part 4

This chapter concentrates on the ‘I’.

The I is not the body,

The I is not the mind,

The I is ontologically prior to both mind and Body,

The I is the universal/Infinite.


The Welfare of each part depends on the recognition of maintaining the interest of the whole.

The germ of defeat is in every selfish thought because the individual is a part of the universal.

Thought is Spiritual energy, It is transmitted by the law of vibration, it is given vitality by Love, it takes Martial Kid - Classical Martial Arts Centre - Toronto Central Regionform through the Law of growth. The key to the creative power of thought is that it is a spiritual activity. By recognising our spiritual nature,we may develop faith, courage and enthusiasm wich will result in accomplishment. The secret of power is service because we get what we give and we have what we gave. As the Shaolin and Zazen people say seek the scilenceit is the first step to self control and self mastery.

Still waters run deep,

Thought is the secret of all attainment,

Don’t overdo – seek the scilence frequently,

One should be controlled by intellect, not by emotion,

We canot be of service to others unless we are strong.


Affirmation –

I can be what I will to be

We judge a person’s wisdom by their hope, knowing that the perception of the inexhaustibleness of nature is an immortal youth. – Emerson.

Exercise –

Before you let go Physically,

Now let go mentally.

Posted in Health and Wellness, Life Strategy, Meditation, Newsletter

On the Washroom wall at a golf club

Posted in Newsletter

Social media apps are ‘deliberately’ addictive to users By Hilary Andersson BBC Panorama


Social media companies are deliberately addicting users to their products for financial gain, Silicon Valley insiders have told the BBC’s Panorama programme.

“It’s as if they’re taking behavioural cocaine and just sprinkling it all over your interface and that’s the thing that keeps you like coming back and back and back”, said former Mozilla and Jawbone employee Aza Raskin.

“Behind every screen on your phone, there are generally like literally a thousand engineers that have worked on this thing to try to make it maximally addicting” he added.

In 2006 Mr Raskin, a leading technology engineer himself, designed infinite scroll, one of the features of many apps that is now seen as highly habit forming. At the time, he was working for Humanized – a computer user-interface consultancy.

Infinite scroll allows users to endlessly swipe down through content without clicking.

“If you don’t give your brain time to catch up with your impulses,” Mr Raskin said, “you just keep scrolling.”

He said the innovation kept users looking at their phones far longer than necessary.

Mr Raskin said he had not set out to addict people and now felt guilty about it.

But, he said, many designers were driven to create addictive app features by the business models of the big companies that employed them.

“In order to get the next round of funding, in order to get your stock price up, the amount of time that people spend on your app has to go up,” he said.



“So, when you put that much pressure on that one number, you’re going to start trying to invent new ways of getting people to stay hooked.”

Lost time

A former Facebook employee made a related point.

“Social media is very similar to a slot machine,” said Sandy Parakilas, who tried to stop using the service after he left the company in 2012.

“It literally felt like I was quitting cigarettes.”

During his year and five months at Facebook, he said, others had also recognised this risk.

“There was definitely an awareness of the fact that the product was habit-forming and addictive,” he said.

“You have a business model designed to engage you and get you to basically suck as much time

out of your life as possible and then selling that attention to advertisers.”

Aza Raskin says he did not recognise how addictive infinite scroll could be.

Facebook told the BBC that its products were designed “to bring people closer to their friends, family, and the things they care about”.

It said that “at no stage


does wanting something to be addictive factor into that process”.

Like’s legacy

One of the most alluring aspects of social media for users is “likes”, which can come in the form of the thumbs-up sign, hearts, or retweets.

Leah Pearlman, co-inventor of Facebook’s Like button, said she had become hooked on Facebook because she had begun basing her sense of self-worth on the number of “likes” she had.

“When I need validation – I go to check Facebook,” she said.

“I’m feeling lonely, ‘Let me check my phone.’ I’m feeling insecure, ‘Let me check my phone.'”

Ms Pearlman said she had tried to stop using Facebook after leaving the company.

“I noticed that I would post something that I used to post and the ‘like’ count would be way lower than it used to be.

“Suddenly, I thought I’m actually also kind of addicted to the feedback.”

Mr Raskin has set his handset to work in a monochrome mode to minimise its apps’ addictive powers

Vulnerable teens

Studies indicate there are links between overusing social media and depression, loneliness and a host of other mental problems.

In Britain, teenagers now spend about an average of 18 hours a week on their phones, much of it using social media.

Ms Pearlman believes youngsters who recognise that social media is problematic for them should also consider steering clear of such apps.

“The first things I would say is for those teenagers to step into a different way of being because with a few leaders, it can help others follow,” she said.

Last year Facebook’s founding president, Sean Parker, said publicly that the company set out to consume as much user time as possible.

He claimed it was “exploiting a vulnerability in human psychology”.

“The inventors”, he said, “understood this consciously and we did it anyway.”

But Ms Pearlman said she had not intended the Like button to be addictive.

She also believes that social media use has many benefits for lots of people.

When confronted with Mr Parker’s allegation that the company had effectively sought to hook people from the outset, senior Facebook official Ime Archibong told the BBC it was still looking into the issue.

“We’re working with third-party folks that are looking at habit-forming behaviours – whether it’s on our platform or the internet writ large – and trying to understanding if there are elements that we do believe are bringing harm to people,” he said, “so that we can shore those up and we can invest in making sure those folks are safe over time.”

Recent reports indicate Facebook is working on features to let users see how much time they have spent on its app over the previous seven days and to set daily time limits.

The Panorama programme also explores the use of colour, sounds and unexpected rewards to drive compulsive behaviour.

Twitter declined to comment.

Snap said it was happy to support frequent creative use of its app, Snapchat. But it denied using visual tricks to achieve this and added that it had no desire to increase empty engagement of the product.

By Hilary Andersson BBC Panorama

Posted in Health and Wellness, Life Strategy, Newsletter, Uncategorized

The Master Key PART 3

This chapter reveals why the necessary action and interaction of the conscious and subconscious minds require two corresponding systems of nerves. And the flow of the bodies energy throug a central terminus.

The organ of the conscious mind is the cerebro-spinal nerves system.

The organ of the subconscious mind is the sympathetic system.

The central point of distribution for the energy which the body is constantly
generating is the solar plexus.

The distribution of the flow of energy 

may be interrupted by resistant, critical, discordant thoughts. and especially by fear.

The result of such an interruption is every negative condition that the human race has ever experienced.

This energy must be controlled and directed by conscious thought.

Fear may be completely eliminated by understanding and recognising the true source of all power.

Our predominant mental attitude determines the experiences that we meet in life.

If we concentrate upon the condition that we want to see manifest in our lives we will awaken our solar plexus

Mind in itself is a static form of subtle energy. From this mind arise thoughts which is the dynamic phase of Mind, all of which spring from the Universal mind.

Dis-ease is an imbalance between how you think and what you feel.

Wake the solar plexus,

Impress you subconscious mind,

Concentrate on the object of your desire.

 Mind is static energy, Thought is dynamic energy. They are two phases of the same thing. – Walker

Ask yourself, what would you do have or be, if you knew that you could not fail.


Exercise –

Continue as before, be still, inhibit thought,

Now relax, think about it first, then relax every nerve and every muscle.

Posted in Health and Wellness, Life Strategy, Newsletter, Niei Chi, Philosophy

Mahatma Gandhi

Posted in Life Strategy, Meditation, Newsletter, Philosophy

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Posted in Announcement, Newsletter

Grading Results – July 15th, 2018

Karate-Do: Adults

2nd Kyu
Rafael Santos
Elizabeth Allen (E)


1st Kyu
Lou Piccioni

Karate-Do: Children

Daniela Sevilla
Devon Thomas

5th Kyu Yellow
Lase Balogun

Katherine Godleski (Y)
Miren LeFaive (Y)

Posted in Announcement, Newsletter

How Buddhist meditation kept the Thai boys calm in the cave

The boys’ coach lived in a Buddhist monastery for a decade and taught them to meditate in the cave.

When the 12 Thai boys who were trapped in a cave and were rescued one by one were first discovered by British divers a week ago, they were reportedly meditating.

“Look at how calm they were sitting there waiting. No one was crying or anything. It was astonishing,” the mother of one of the boys told the AP, referring to a widely shared video of the moment the boys were found.

Turns out that their coach, Ekapol Chanthawong, who led them on a hike into the cave when it flooded on June 23, trained in meditation as a Buddhist monk for a decade before becoming a soccer coach. According to multiple news sources, he taught the boys, ages 11 to 16, to meditate in the cave to keep them calm and preserve their energy through their two-week ordeal.

“He could meditate up to an hour,” Ekapol’s aunt, Tham Chanthawong, told the AP. “It has definitely helped him and probably helps the boys to stay calm.”

Ekapol, 25, went to live in a monastery at age 12 after he was orphaned. According the Straits Times, he trained to be a monk for 10 years at a monastery in Mae Sai, Thailand, but left to care for a sick grandmother. He then was hired to be the assistant coach of the team, known as the Wild Boars.

Coach Ake, as he is known, still maintains close contacts at the monastery. The abbot there told the Wall Street Journal he’s “a responsible young man who meditates regularly.”

That meditation would be a useful practice in an extremely stressful situation like being trapped in a cave is really no surprise. Buddhist meditation has been around for 2,600 years, since the Buddha began teaching it as tool for achieving clarity and peace of mind, and ultimately, liberation from suffering.

Recently, scientific researchers have shown in clinical settings that mindfulness meditation (a specific meditation practice and one that’s taught in Thai Buddhism and elsewhere around the world) can reduce anxiety and depression, as well as pain.

Though there are few randomized control trials on meditation and mental health, a 2014 meta analysis by Johns Hopkins researchers for the Agency for Healthcare Research and Quality found that meditation, and in particular mindfulness, can have a role in treating depression, anxiety, and pain in adults — as much as medications but with no side effects. Meditation can also, to a lesser degree, reduce the toll of psychological distress, the review found. The research on kids is still fairly preliminary, though more and more schools are implementing mindfulness meditation programs.

As Brother Phap Dung, a senior disciple of the Zen Buddhist master and author Thich Nhat Hanh, told me in a 2016 interview: In meditation, “you’re cultivating [peace, kindness, clarity] so you can offer it to others. When you sit with someone who’s calm, you can become calm. If you sit with someone who’s agitated and hateful, you can become agitated and hateful.”

In a cartoon that’s been circulating in Thailand, an artist shows Ekapol with a lap full of tiny boars, peacefully meditating.

Though he has managed to keep the boys safe and calm, Ekapol apologized to their parents in a letter delivered by the Royal Thai Navy on Saturday. “To the parents of all the kids, right now the kids are all fine, the crew are taking good care. I promise I will care for the kids as best as possible. I want to say thanks for all the support and I want to apologize,” Ekapol wrote, according to ABC News.

Posted in Buddhism, Health and Wellness, Life Strategy, Meditation, Newsletter

The Master Key PART 2

This Chapter focuses on the mind it’s two modes of activity Conscious and Sub conscious. Why all that is good in life depends upon how much we rely upon the subconscious. And of the immutable law that that orders both spiritual and physical domain.

The keener the sensibilities,

The more acute the judgment,

The more delicate the taste.


The two modes of mental activity are Conscious and Subconscious.

Ease and perfection depend entirely upon the degree in which we cease to depend upon the conscious mind.

The subconscious guides us, warns us, controls the vital processes, and is the seat of memory.

The conscious mind has the faculty of discrimination, it has the power of reasoning; it is the seat of will and may impress the subconscious.

So Conscious mind can be said to be reasoning will and the Subconscious mind is instinctive desire, which is the result of past reasoning will.

In order to impress the subconscious, we must mentally state what is desired.

If that desire is in harmony with the forward movement of the great whole, then, then forces will be set in motion that will bring about that result.

Our environment reflects conditions corresponding to the predominant mental attitude that we maintain.

This is called the LAW of ATTRACTION.

Thought is creative energy, and will automatically correlate with it’s object and bring it into manifestation.

So if you always think what you always thought,

You’ll always get what you always got.

The subconscious perceives by intuition, the Conscious perceives by reasoning.

Cause and effect is as absolute and undeviating in the hidden realm of thought as it is in the world of visible and material things. Mind is the master Weaver both of the interior garment of character and the outer garment of circumstance – James Allen

Exercise –

As before choose a quiet spot always use this spot, and the same chair in the same position,  Simply sit straight in a chair for 15 minsbut this time also inhibit your thoughts a few minutes at a time.

Posted in Life Strategy, Meditation, Newsletter, Niei Chi, Philosophy
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