{"id":279,"date":"2012-12-11T18:54:41","date_gmt":"2012-12-11T18:54:41","guid":{"rendered":"http:\/\/thesoulpitt.com\/health\/?p=279"},"modified":"2013-03-11T18:56:24","modified_gmt":"2013-03-11T18:56:24","slug":"fitness-enlightenment-calisthenics-grace","status":"publish","type":"post","link":"http:\/\/thesoulpitt.com\/health\/fitness-enlightenment-calisthenics-grace\/","title":{"rendered":"Fitness, Enlightenment, Calisthenics, & Grace"},"content":{"rendered":"

THE UNIVERSE OF OPPORTUNITY<\/strong><\/p>\n

Fitness, Enlightenment, Calisthenics, & Grace
\nby Nathaniel H Duck<\/strong><\/p>\n

(Full body developmental program for guaranteed weight loss and maximum flexibility)<\/p>\n

Recreate yourself for 2013.\u00a0 Your present state of mind, body, and spirit needs a makeover.\u00a0 If you consider yourself an under achiever, or overweight, or out of shape, then this is your personal intervention moment to begin your individual metamorphosis. \u00a0Depression, anxiety, and stress are very common at the beginning of a new year.\u00a0 Physical exertion can be your vehicle that will put you on the turnpike of redevelopment.\u00a0<\/p>\n

Dstar Productions and executive director Coach Nathaniel H. Duck has developed this co-ed program for all ages.<\/p>\n

Be dedicated to your commitment by not making excuses with your day to day schedule.<\/strong><\/p>\n

Each session is 50-60 minutes long, two or preferably three times a week (Mon-Wed-Fri) or (Tue-Thu-Sat) for maximum results.<\/p>\n

    \n
  1. January \u2013 Fundamentals 1 –\u00a0 flexibility, strength, & endurance<\/li>\n
  2. February \u2013 Fundamentals 2 – range of motion, body toning, aerobics<\/li>\n
  3. March \u2013 Fundamentals 3 – limberness, muscle development, cardiovascular<\/li>\n<\/ol>\n

    Ch.1 \u2013 Chair exercises and stretching sessions.<\/p>\n

    Introducing Fundamentals 1 \u2013 flexibility, strength, & endurance sessions using a chair.\u00a0 Find yourself a sturdy steel framed chair that can handle your own weight capacity.<\/p>\n

    We will start our sessions seated.\u00a0 Feet should be flat and straight.\u00a0 Feet & knees are as wide as your shoulders, chest up, shoulders back, chin elevated.\u00a0 Please work on your posture. Your buttox should be seated in the middle of the chair.\u00a0 Please look up towards the ceiling lights.\u00a0 This is position A seated.\u00a0 In position A seated, we will begin by breathing in through the nose, out through the mouth.\u00a0 Please drop your chin, open your mouth as you exhale, four to five deep breaths.\u00a0 This oxygen is good for lung capacity and adding oxygen to your blood flow.\u00a0 This helps you to prepare for the vigorous activity.<\/p>\n

     <\/p>\n

    \u00a0Stretching<\/strong> – (Upper torso – chest, back, shoulders, & oblique\u2019s)<\/p>\n

    In position A seated, feet should be flat and straight.\u00a0 Feet & knees are as wide as your shoulders, chest up, shoulders back, chin elevated.\u00a0 Please work on your posture. Your buttox should be seated in the middle of the chair.\u00a0 Please look up towards the ceiling lights. Begin by breathing in through the nose, out through the mouth.\u00a0 Please drop your chin, open your mouth as you exhale, four to five deep breaths.\u00a0 This oxygen is good for lung capacity and adding oxygen to your blood flow.\u00a0 This helps you to prepare for the vigorous activity.\u00a0 After we take our deep breaths, raise your hands with elbows straight, palms facing the floor, shoulder width high. Elevate your arms all the way up above your cranium, arms straight until your knuckles touch.\u00a0 Repeat this process slowly, 5 times for beginners (3 sets), 7 times for intermediate (3 sets), and 10 times for advanced (3 sets). \u00a0\u00a0Please allow yourself de- escalation time (cool down time) of 1 minute between each set.<\/p>\n

     <\/p>\n

    Stretching \u2013\u00a0\u00a0 <\/strong>(Lower extremities \u2013 pelvic unit, legs, and feet)<\/p>\n

    Start with Position A seated.\u00a0 Feet should be flat and straight.\u00a0 Feet & knees are touching, chest up, shoulders back, chin elevated.\u00a0 Please work on your posture. Your buttox should be seated in the middle of the chair.\u00a0 Please look up towards the ceiling lights.\u00a0 Hands crisscrossed, fingertips touching your shoulders, elbows elevated at a 45 degree angle. Begin by breathing in through the nose, out through the mouth.\u00a0 Please drop your chin, open your mouth as you exhale, four to five deep breaths.\u00a0 This oxygen is good for lung capacity and adding oxygen to your blood flow.\u00a0 This helps you to prepare for the vigorous activity. \u00a0In this seated position, you begin to rise up and down under control.\u00a0 Stand all the way up and sit all the way down.\u00a0 Repeat this process slowly, 5 times for beginners (3 sets), 7 times for intermediate (3 sets), and 10 times for advanced (3 sets).\u00a0\u00a0 Please allow yourself de- escalation time (cool down time) of 1 minute between each set.<\/p>\n

     <\/p>\n

    Stretching \u2013 <\/strong>(Upper torso -shoulders, back, chest)<\/p>\n

    Start with Position A seated. \u00a0After you do your breathing routine, palms should be touching your knees, with elbows straight, looking up towards the ceiling, raise your left arm up slowly all the way towards the ceiling, elbows straight without stopping until you get above \u00a0your cranium, slowly bring your arm down until your palm touches your knee with your elbow straight.\u00a0 Repeat the same process with your right hand and arm.\u00a0 Repeat this process slowly, 5 times for beginners (3 sets), 7 times for intermediate (3 sets), and 10 times for advanced (3 sets).\u00a0\u00a0 Please allow yourself de- escalation time (cool down time) of 1 minute between each set.<\/p>\n

     <\/p>\n

    Stretching \u2013 <\/strong>(Lower extremities \u2013 feel, ankles, calves)<\/p>\n

    Start with Position A standing. \u00a0Feet should be flat, straight,& wide as your shoulders, hips slightly forward, chest up, shoulders back, chin elevated. \u00a0After you do your breathing routine, using the support of the back of your chair, with both hands please look upward towards the ceiling.\u00a0 Raise your heels up and down under control to the highest point.\u00a0 Repeat this process slowly, 5 times for beginners (3 sets), 7 times for intermediate (3 sets), and 10 times for advanced (3 sets).\u00a0\u00a0 Please allow yourself de- escalation time (cool down time) of 1 minute between each set.<\/p>\n

     <\/p>\n

    Stretching \u2013 <\/strong>(Upper torso \u2013 shoulders, back, chest, & oblique\u2019s)<\/p>\n

    Starting with position A seated.\u00a0 Please start with your feet set wider apart to maintain a good balance.\u00a0 After your breathing routine, raise your left or right arm above your cranium, elbow straight, palm should be facing your cranium, please look upward towards your palm. Lean your shoulders, chest, and back towards the opposite knee sideways for maximum effect.\u00a0 Stop leaning when you get to a comfortable position, count to 5.\u00a0 Repeat this process on the other side, left or right.\u00a0 Focus on control and balance.\u00a0 Please work on your posture.\u00a0 Repeat this process slowly, 5 times for beginners (3 sets), 7 times for intermediate (3 sets), and 10 times for advanced (3 sets).\u00a0\u00a0 Please allow yourself de- escalation time (cool down time) of 1 minute between each set.
    \n<\/strong><\/p>\n

     <\/p>\n

    Stretching \u2013 <\/strong>(Lower extremities \u2013 pelvic unit, legs, feet)<\/p>\n

    Start with position A seated.\u00a0 After you do your breathing routine, with your eyes looking towards the ceiling, raise your left or right foot, straighten your knee, bring your foot and leg higher than the chair, hold this for 2-3 seconds.\u00a0 Bring your leg back down, bend your knee and place your foot flat on the floor again.\u00a0 Please maintain your balance and posture, stay under control, with slow movements.\u00a0 Repeat the same process with the other side of your body.\u00a0 If you started with your left side, you should end with your right side.\u00a0 Repeat this process slowly, 5 times for beginners (3 sets), 7 times for intermediate (3 sets), and 10 times for advanced (3 sets).\u00a0\u00a0 Please allow yourself de- escalation time (cool down time) of 1 minute between each set.<\/p>\n

     <\/p>\n

    Workout<\/strong> \u2013 (Calisthenics \u2013 chest, back, shoulders)<\/p>\n

    Start in position A sitting.\u00a0 After you do your breathing routine, pick up your dumbbells, 2 pounds for beginners, 3 pounds for intermediate, 4 pounds for advanced.\u00a0 Hand weights are vertical on your quadriceps (thighs), please look up towards the ceiling, drop your hands to your sides, palm facing palm.\u00a0 Squeezing your dumbbells, elbows straight, raise your fists to a 70 degree angle, right above your cranium.\u00a0 Under control, working your posture, this movement should be a sideward rhythmic movement. \u00a0You\u2019re touching the side of your chair and coming up above your cranium. \u00a0A 1-2-3 count. 1 at the bottom, 2 at the top, and 3 back down to the bottom.\u00a0 Please repeat this counting process. \u00a0Your emphasis should be on your posture and controlling the weight movement.\u00a0 Repeat this process slowly, 5 times for beginners (3 sets), 7 times for intermediate (3 sets), and 10 times for advanced (3 sets).\u00a0\u00a0 Please allow yourself de- escalation time (cool down time) of 3-5 minutes between each set.<\/p>\n

    Workout \u2013 <\/strong>(Calisthenics \u2013 <\/strong>stomach, pelvic, lower extremities)<\/p>\n

    Start in position A sitting.\u00a0 After your breathing routine, pick up your small soft<\/strong> weighted exercise ball.\u00a0 2 pounds for beginners, 4 pounds for intermediate, and 6 pounds for advanced.\u00a0 Place your small soft weighted exercise ball right behind your knee bone, squeeze with your quadriceps to hold in place.\u00a0 Please look up towards the ceiling, bring your feet as close as possible together.\u00a0 Feet should be flat, knees should be bent, the palms of your hands should be grasping the bottom and side of the chair, thumbs should be touching your hips.\u00a0 Elbows straight, sitting straight up to support your lumbar unit (lower back).\u00a0 Raise your knees up as high as you can to a comfortable height, your feet should raise 4-8 inches off the floor.\u00a0 Control this movement up and down.\u00a0 A 1-2-3 count. 1 at the bottom, 2 at the top, and 3 back down to the bottom.\u00a0 Please repeat this counting process.\u00a0 Your emphasis should be on your posture and controlling the weight movement.\u00a0 Repeat this process slowly, 5 times for beginners (3 sets), 7 times for intermediate (3 sets), and 10 times for advanced (3 sets).\u00a0\u00a0 Please allow yourself de- escalation time (cool down time) of 3-5 minutes between each set.<\/p>\n

    Workout<\/strong> \u2013 (Calisthenics \u2013 stomach, pelvic, lower extremities)<\/p>\n

    Start in position A sitting.\u00a0 After your breathing routine, please pick up your flat elastic non handle exercise bands.\u00a0 Looking up towards the ceiling, put the band under your flat feet under your arches.\u00a0 Knees and feet are touching, pull back on the band and touch your hips with your fists.\u00a0 Make sure you have a firm grip on your flat elastic non handle exercise bands.\u00a0 As you lift your knees up, push your flat feet forward and straighten out your knees.\u00a0 Repeat the process back and forth out & back.\u00a0 Your knees and feet should be above the chair for maximum results.\u00a0 You never put your feet back down until the set is over.\u00a0 Bent Knee, straight knee, A 1-2-3 count. 1 at the bottom, 2 at the top, and 3 back down to the bottom.\u00a0 Please repeat this counting process.\u00a0 Your emphasis should be on your posture and controlling the band movement. Challenge yourself by holding your legs straight for a 3 second count and then bend your knees back.\u00a0 Repeat this process slowly, 5 times for beginners (3 sets), 7 times for intermediate (3 sets), and 10 times for advanced (3 sets).\u00a0\u00a0 Please allow yourself de- escalation time (cool down time) of 3-5 minutes between each set.<\/p>\n

     <\/p>\n

    Cool Down<\/strong> – ( Upper torso – chest, back, shoulders, & oblique\u2019s)<\/p>\n

    In position A seated, feet should be flat and straight.\u00a0 Feet & knees are as wide as your shoulders, chest up, shoulders back, chin elevated.\u00a0 Please work on your posture. Your buttox should be seated in the middle of the chair.\u00a0 Please look up towards the ceiling lights. Begin by breathing in through the nose, out through the mouth.\u00a0 Please drop your chin, open your mouth as you exhale, four to five deep breaths.\u00a0 This oxygen is good for lung capacity and adding oxygen to your blood flow.\u00a0 This helps you to prepare for the vigorous activity.\u00a0 After we take our deep breaths, raise your hands with elbows straight, palms facing the floor, shoulder width high. Elevate your arms all the way up above your cranium, arms straight until your knuckles touch.\u00a0 Repeat this process slowly, 5 times for beginners (3 sets), 7 times for intermediate (3 sets), and 10 times for advanced (3 sets).\u00a0\u00a0 Please allow yourself de- escalation time (cool down time) of 1 minute between each set.<\/p>\n

     <\/p>\n

    Cool Down \u2013 <\/strong>(Lower extremities \u2013 feel, ankles, calves)<\/p>\n

    Start with Position A standing.\u00a0 Feet should be flat, straight & wide as your shoulders, hips slightly forward, chest up, shoulders back, chin elevated.\u00a0 After you do your breathing routine, using the support of the back of your chair, with both hands please look upward towards the ceiling.\u00a0 Raise your heels up and down under control to the highest point.\u00a0 Repeat this process slowly, 5 times for beginners (3 sets), 7 times for intermediate (3 sets), and 10 times for advanced (3 sets).\u00a0\u00a0 Please allow yourself de- escalation time (cool down time) of 1 minute between each set.<\/p>\n

     <\/p>\n

    Cool Down \u2013 <\/strong>(Upper torso \u2013 shoulders, back, chest, & oblique\u2019s)<\/p>\n

    Starting with position A seated.\u00a0 Please start with your feet set wider apart to maintain a good balance.\u00a0 After your breathing routine, raise your left or right arm above your cranium, elbow straight, palms should be facing your cranium, please look upward towards your palms. Lean your shoulders, chest, and back towards the opposite knee sideways for maximum effect.\u00a0 Stop leaning when you get to a comfortable position, count to 5.\u00a0 Repeat this process on the other side, left or right.\u00a0 Focus on control and balance.\u00a0 Please work on your posture.\u00a0 Repeat this process slowly, 5 times for beginners (3 sets), 7 times for intermediate (3 sets), and 10 times for advanced (3 sets).\u00a0\u00a0 Please allow yourself de- escalation time (cool down time) of 1 minute between each set.
    \n<\/strong><\/p>\n

    \u00a0<\/strong><\/p>\n

    \u00a0<\/strong><\/p>\n

    Nutritional Values Monthly Endeavors\u00a0 <\/strong><\/p>\n

    \u00a0<\/strong><\/p>\n

    Unhealthy Foods<\/strong> \u2013 The 2013 edition of the Merriam-Webster\u2019s dictionary defines unhealthy as: not in good health; sickly; diseased; dangerous; bad; and risky.\u00a0 <\/em>There a lot of foods that fall into this particular category.\u00a0 Weight loss has many different elements, a lot of different definitions, and various interpretations.\u00a0\u00a0 Every time you turn on your computer, watch tv, or listen to the radio, there is a media frenzy that tries to sell you on thousands of different weight loss methods.\u00a0 The bottom line is that you are a gladiator competing in the universe of opportunity against the six major weight loss opponents.<\/p>\n

      \n
    1. Alcohol<\/li>\n
    2. Nicotine<\/li>\n
    3. Caffeine<\/li>\n
    4. Sugar<\/li>\n
    5. Sodium<\/li>\n
    6. Yeast<\/li>\n<\/ol>\n

      If your goal<\/strong> is to live a healthy lifestyle & to raise your physical fitness level from where it is today towards a more gratifying tomorrow, this is your competition. Self- discipline is the key.\u00a0 As you look at this list, ask yourself, how many of the six weight loss enemies are present in your lifestyle?\u00a0 For example, if only 3 out of the 6 affect you in your day to day, you\u2019re halfway to living a more productive healthy lifestyle.\u00a0 For the first 3 months of 2013, we would like you to take 2 of the six elements that you deal with daily, pick 2 days out of the week, and eliminate them from your nutritional intake totally.\u00a0 This is your nutritional challenge for 2013.<\/p>\n

      To raise your individual physical fitness level, your success depends on diligence and being consistent for this New Year.<\/p>\n","protected":false},"excerpt":{"rendered":"

      THE UNIVERSE OF OPPORTUNITY Fitness, Enlightenment, Calisthenics, & Grace by Nathaniel H Duck (Full body developmental program for guaranteed weight loss and maximum flexibility) Recreate yourself for 2013.\u00a0 Your present state of mind, body, and spirit needs a makeover.\u00a0 If you consider yourself an under achiever, or overweight, or out of shape, then this is […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-279","post","type-post","status-publish","format-standard","hentry","category-articles"],"_links":{"self":[{"href":"http:\/\/thesoulpitt.com\/health\/wp-json\/wp\/v2\/posts\/279","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/thesoulpitt.com\/health\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/thesoulpitt.com\/health\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/thesoulpitt.com\/health\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/thesoulpitt.com\/health\/wp-json\/wp\/v2\/comments?post=279"}],"version-history":[{"count":1,"href":"http:\/\/thesoulpitt.com\/health\/wp-json\/wp\/v2\/posts\/279\/revisions"}],"predecessor-version":[{"id":280,"href":"http:\/\/thesoulpitt.com\/health\/wp-json\/wp\/v2\/posts\/279\/revisions\/280"}],"wp:attachment":[{"href":"http:\/\/thesoulpitt.com\/health\/wp-json\/wp\/v2\/media?parent=279"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/thesoulpitt.com\/health\/wp-json\/wp\/v2\/categories?post=279"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/thesoulpitt.com\/health\/wp-json\/wp\/v2\/tags?post=279"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}